Momma B: 4 Habits to Reduce Sugar Intake

How much sugar are you actually eating each day?

Have you ever taken the time to tally up the amount of sugar you eat in a day? I guarantee you will be shocked.

We all eat too much sugar! Even when I was reading labels to ensure I was eating five ingredients or less I was eating too much sugar! The recommended daily allowance for sugar is 25 grams. That is only 6 teaspoons, and it adds up fast. If you drink a small Dunkin Donuts Strawberry Coolatta in the morning on the way to work, you have already taken in more than your daily allowance. That drink alone has 58 grams of sugar! A small French Vanilla Ice Coffee has 24 grams of sugar. Those are examples of beverages we often drink along with our meals. Imagine, between the drink and food, how much sugar you consume in a single meal... It's no wonder we can't lose weight, right?! Sugar isn't merely keeping us fat though, it also plays a large role in the development of many devastating illnesses like cancer, diabetes, heart disease, and many more.

Our bodies do require trace, (small), amounts of sugar to function properly, but the average American is consuming close to 130lbs a year of sugar a year! That certainly isn't a small amount. It's time to be more mindful of the sugar in our diet. Here are a few tips to reduce your sugar intake:

  • Eat regular meals. Do not skip breakfast! Start your day eating proteins and vegetables. This will help regulate your blood sugar levels so you'll avoid cravings for sweets throughout the day.
  • Eat whole foods. That means food in it's natural form, and, ideally, plant based - lots of fruits and vegetables.
  • Move your body! We often reach for sugary treats when we feel low on energy. Find your choice of movement to get endorphins flowing for a natural energy and mood boost. This can help reduce your sugar intake.
  • Get your sleep. As I mentioned above, one of the most common triggers for sugar cravings is being overtired. When we are sleep deprived, we reach for sugar to gives us energy. Get yourself on a regular sleep schedule, and be sure you are getting 8-9 hours each night, so that you wake up with ample energy for the day ahead.

Changing any one habit takes time. Focus on one thing from this list at a time to ensure these changes become habits that all contribute to your healthier lifestyle. Be kind to yourself and keep it simple! 

Momma B: Chew On This

Are you chewing your food or are you inhaling it? Did you know that chewing your food is just as important as the food you are eating?  Digestion begins in your mouth. When you don’t take the time to chew your food properly, your body won't digest as efficiently and you may experience all kinds of discomfort. The digestive enzymes found in your saliva begin the process of breaking the food you eat down, and preparing the nutrients for absorption. Chewing your food thoroughly is important for the maximum absorption of all the vitamins and minerals present in the foods you eat. When your food isn’t properly broken down, it can remain undigested and cause gas, bloating and indigestion. 

On average, most of us are only chewing each bite 8-10 times. This is not enough! We need to chew each bite at least 30 times.  This may sound like a lot, but the benefits you will get from one simple act is worth the extra time. This can help aid your digestion, boost nutrient absorption and help you maintain a healthy weight.

Aren't sure whether or not you're chewing enough? Start paying attention next time you eat to how many chews you do before you swallow. If you're far below 30 chews, make changes slowly: increase by 5 chews until you reach 30 for each bite. 

Here are more tips to help you improve your digestion by chewing:

- Put your fork down between bites. This way you don’t put more in your mouth while you're already chewing.

- Savor each bite. It's worth it! The more we chew the sweeter our food becomes.

- Turn off the TV and put away other electronics. Just focus on what you're eating. 

- Be kind to yourself! Creating new habits takes time. As long as you're not using your fork as a shovel, you're making progress :)

Momma B: A Moving Body Is A Happy & Healthy Body

I've exercised off and on my whole life. Throughout my life and my spells of regular exercise, I've learned that I'm always happier and feel my best when I exercise at least 4 days a week. I've worked out consistently for more than 6 years now! The first time I started I was 13 - I tried exercising by myself in my bedroom. Once I got out of high school I started going to a local gym to attend an aerobics class. I learned that I enjoy the group classes and that they motivated me more than working out alone. I have never gone to the gym just to use equipment. I have no interest in navigating the machines and weights independently, and I know that I wouldn't stay consistent if that was my only option. This is why I'm thankful there are group classes that help me keep my interest in my exercise regimen. 

I believe exercise is important for everyone, so it's important to find a regimen that is best for you and your lifestyle. When I had children, going to the gym was no longer an option, so I exercised at home. As my children got older, they joined in! As they grew and their interests changed, our exercise changed. We started with biking, then got into hiking, which led to cross country skiing in the winter. Eventually we bought kayaks to use in the summertime too! There are many ways to stay active, even if the gym isn't your thing or you have kids to keep entertained. 

Take time to figure out what type of exercise works best for you. Your body will communicate daily whether it wants something vigorous or something more gentle. Your regimen will evolve along with your life as long as you make it a priority in your lifestyle. If you are quiet and don't care for crowds, finding something to do at home or walking with a friend might suit you. If you like social environments, try going to group classes. Then, decide what time of day is best for you. Early morning workouts are not for everyone! Last, be sure to find a place that's convenient to you; this will help you stay committed and feel most successful.

Before you know it, regular exercise will be a part of your weekly routine and you'll  be experiencing the many benefits - weight loss, increased energy, improved mood and better quality of sleep. And that's just scratching the surface of what you will experience from a regular fitness routine, so get off the couch or away from that desk and start exploring to find exercise that you enjoy!

Momma B: A Healthy Mind to Guide You to a Healthy Life

Reading the title, you may expect me to preach about meditation, but I'm not going to. Trying to fit meditation into your life can be difficult. I've tried many times but have never managed to successfully make it a daily practice. I keep trying, because I believe in the benefits of it, but on days where trying to quiet my mind causes more frustration than peace, one thing that works for me is taking time to focus on three things I'm grateful for. 

The time it works best for me is right when I go to bed. Instead of letting negative things get me down or thinking about the things I didn't get done that day, I focus on three positive things that happened. By practicing gratefulness, I change my mood and I sleep a whole lot better.

It doesn't need to be difficult - focus on whatever made you smile. It may be your children playing, a beautiful sunset or that you got five minutes to yourself. Plan a consistent time that works for you. It may be sitting at a red light, standing in line at the store, or as you drift off to sleep. Do this each day and you will soon be focused on the many positive things in your life. A positive mind is more likely to embrace change than to fight it. Change your mind and you can change your life. Soon, your goals will feel possible!

What 3 things are you grateful for today? Share with me on Instagram/Twitter @simplypuzzlin #BWell!