How To Become Sugar Savvy

If you’re having trouble meeting your nutrition, weight loss, or fitness goals — or just generally feeling tired and run down — you could be eating too much sugar.

When we talk about sugar, most people think ice cream 🍦, cookies 🍪, or soda, but sugar lurks everywhere in processed, packaged food. Just because a product is labeled “organic,” “all natural,” or “gluten free,” doesn’t mean it’s healthy or “sugar free”.

Before we get into how to figure out how much sugar you’re actually eating, let’s talk about the problem with sugar.

Consuming too much added sugar can put you at risk for weight gain, diabetes, heart disease, or high blood pressure. Too much sugar also raises inflammation and increases triglycerides, a fat found in the blood. Excessive sugar has been linked to joint pain and it can damage the collagen and elastin in your skin. It’s no wonder reducing your sugar intake is one of the best things you can do for your health!

Recommended daily limits

How much sugar is too much? The American Heart Association

(https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars)

recommends no more than 6 teaspoons (or 25 grams) of added sugar for women, 9 teaspoons (or 36 grams) for men.

 

It’s surprisingly easy to exceed these recommended limits by breakfast. A simple iced vanilla latte from Starbucks

(https://www.starbucks.com/menu/drinks/espresso/iced-vanilla-latte) contains 28 grams

😱 of sugar, and a lemon crunch yogurt parfait

(https://www.starbucks.com/menu/food/yogurt-and-fruit/lemon-crunch-yogurt-parfait?foodZone=9999) has 35 grams.

Be careful of these foods 🍰🍩🍬🍦

In addition to energy bars, yogurt, salad dressing, and ketchup, here are some other foods that typically contain high amounts of added sugar:

🚫 Granola

🚫 Flavored oatmeal

🚫 Crackers

🚫 Sports drinks

🚫 Frozen meals

Sugar-free alternatives 💪🍴✔

Once you start looking, you’ll realize added sugar is lurking everywhere in packaged foods. To reduce your sugar consumption, first, address your beverages. Avoid sweetened coffee drinks, sports drinks, and sparkling water with juice. Next, look for unflavored versions of sweetened foods like oatmeal, yogurt, and granola. Then start making your own salad dressing, and go for whole-fruit smoothies instead of juice.

When you do eat sugar — let’s say an amazing homemade dessert or your favorite cocktail — it should be something you savor and enjoy, and not an everyday occurrence.

Cut out those sneaky sources of sugar and indulge in the things you love!

 

 

 

 

A collaboration with Uplaunch and P6 CrossFit

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I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it,  I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it.  By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach.  My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force.  My goals are still relatively simple:  stay fit, stay healthy, and stay active.  The bonus is that now I get to help OTHERS see what they can accomplish!

 

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I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.

I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. 

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This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).

So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).

I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

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