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True Sugar Count

TUF Tips
Keep the Sugar Away.
Health pros are advising clients to minimize their refined sugar intake to quell the increase in obesity, cardiovascular diseases, diabetes, cancers and numerous other health risks prevalent in our society.  No more than 10 percent of our calories should come from sugar.  Therefore, someone on a 2000 calorie/day diet should have no more than 12 teaspoons of sugar daily.  Though this sounds simple, it is not quite so.  Unfortunately, most of us consume 20 or more teaspoons per day. 

Sugar comes from a number of sources, some of which are natural, including fruit and fruit juices.  (On a side note, as an adult, the only beverage our bodies really need is water.  Juice, milk soft and hard drinks are not essential for healthy living….put the margarita down)   The only way to tell how much sugar is in your food is to read the labels.  The first place to look is under the total carbohydrates section of your food label.  Subtract the dietary fiber from the total carbs and this number tells you how much of the food you are eating turns to sugar in your body.  So despite the label which might state total carbohydrates 30g, dietary fiber 6g, sugars 4g, there is more than 4g of sugar in your food, there is 24g.  Any carbohydrates that you ingest that are not dietary fiber are converted to sugar and function like sugar in the body.   

So if you want to convert sugar grams to teaspoons divide the number of grams by four. For example, if your food label shows 12 grams of sugar, divide that by four and you will get three teaspoons of sugar per serving. Now that you know this conversion you will be amazed how quickly your sugar intake adds up. Remember…your goal is around 12 teaspoons per day or less.  The next thing to be aware of is hidden sugars on the ingredient list.  Here are some forms of sugar that we glaze right through:

 

• Sucrose
• Fructose
• Maple Syrup
• Molasses
• Dextrose
• Turbinado
• Amazake
• Sorbitol
• Carob powder

• High fructose corn syrup

 

Look out for these ingredients.  You will be surprised looking at even a can of baked beans shows molasses, sugar, and fructose which are all driving the sugar content up.
Keeping sugar to less than 10% of your calories will work like gangbusters as a means to manage your weight and health.  Limit the obvious sugar filled foods, such as sweets and sodas but also look into some of the common foods you buy and see if there are any sugar surprises that you have found.

Check us out at www.movefitnessanddance.com

By James Andrews

Ladies…Muscle is IN

TUF Tips:  Ladies… Muscle is In!!!

 

It is summertime again and folks have started to shed their clothes.  Women want to rock half tops and low-riders, while the fellas want to roll sans shirt.  However in order to pull this off without being hauled off by the fashion police, you have got to tighten up.  Recently, women have flipped the script as they have joined the male quest to put on muscle for the summer season. 

 

The American public has discovered an appreciation for muscle on their women.  Women, who a decade ago would have been viewed as too masculine, with their six-pack abs, muscular legs, and chiseled arms are now viewed as sexy. The ideal has shifted from the skinny fashion models to the more curvy athletic type and the swimsuit model. To boot, there are a whole lot more women weighing 145 than 115 pounds. More importantly, women are becoming more comfortable sporting an athletic frame i.e.  Serena Williams, Maria Sharapova, and who could forget Angela Bassett.  There is always a small negative whisper about women with muscle, but more and more the overwhelming voice is positive. Arms like Basset, legs Sharapova and abs like Janet (used to have) sounds good to most of us. 

 

What it takes…

Granted all of these women either spend their days training for sport or movie and have a coach or trainer who affords them the necessary attention and direction to guide them towards the body of Wonder Women.  However, a tight body is not solely entitled to the rich and famous.  You, can bare muscle too. 

 

Muscle size increases through a consistent load placed upon a muscle or muscle group.  Free weights, machines, Therma-bands, and various calisthenics are all popular and effective ways to place such load on your muscles.  Free weights and various calisthenics such as push-ups, dips, and pull-ups are generally most successful because they develop the stabilizers and secondary muscles along with your primary movers.  It is also important to remember that variety also allows one to improve muscle tone.  Keep in mind that continuing to do the same old workout will continue to give you the same old results.  A change in your workout at least every six weeks is necessary to give your body the necessary catalyst to continue your sculpting efforts. 

 

Furthermore, do not think that by doing an hour on the stairmaster or treadmill that you are going to have legs like Tina Turner.  Though cardio activities are extremely beneficial and are great for body fat loss, weight training is the way to build a muscular and curvy physique.    

 

The Myth of the Huge Woman

Most women fear the development of muscle bulk, but it is important to understand that Chyna, the wrestler, is an anomaly, not the norm.  The fact is women carry very low levels of the male hormone, testosterone, in their bodies. Because of the small amount of this hormone, it is extremely difficult for women to build massive muscles.   For that matter most men have difficulty doing such, most people, men and women, are not genetically pre-disposed to develop the muscle size of the Hulk. However, this does not preclude you from building lean attractive muscle and an awesome physique. 

 

Remember, before beginning an exercise program, consult your physician.  Upon his/her approval you may begin a routine advisably under the guidance of a fitness professional.  We are not going to discuss specific exercises in this article, that will come another week, but it is encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscle after several months of resistance training.  It’s 2003 and muscle is in.

 

 www.movefitnessanddance.com

 

 

By James Andrews

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