Sugar – What you don’t know about added sugar can Hurt you

 

What you don’t know about added sugar can hurt you

The average person takes in 22 teaspoons of sugar a day. Yet the recommenced amount by the American Heart Association is just 6 tsp for women and 9 tsp for men daily. This is added sugar, not counted is the natural occurring sugar in fruit or foods with fiber. A typical soda has 8 tsp of added sugar. What you don’t know about added sugar can hurt you.

How does this added sugar hurt you?

Ten reasons why sugar is bad for you

  1. Sugar is the biggest cause of obesity- sugar intakes drives insulin, which is our fat storing hormone. Sugar is addictive and stimulates our appetite to eat more.
  2. Sugar is the biggest cause of Type 2 diabetes- changing lifestyle and eating habits can help someone in the pre diabetic stage to avoid the life long consequences of diabetes. (Type 2 diabetes only).
  3. Sugar is related to cardiac health and high blood pressure. The extra insulin in your bloodstream can affect your arteries or circulation system in a way that adds stress to your heart
  4. Sugar gives you tooth decay. Snacks and sweets that are loaded with sugar contribute to tooth decay and tooth lose at any age
  5. Sugar crowds out nutritious foods. When you fill up on junk or sugar packed food, you are eating more food with less nutritious content. Creating a lifestyle of being over fed and undernourished.
  6. Sugar is linked to depression. The state of having high and low blood sugars impacts our moods and energy levels.
  7. Sugar is linked to inflammation- this extra sugar can worsen joint pain
  8. Sugar makes your skin age faster. Sugar attaches to proteins in your blood stream and creates harmful molecules that age your skin faster than normal.
  9. Eating sugar gives your brain an immediate boost with a chemical called dopamine. So you feel good immediately, however you start to crave more sugar to keep that feeling. This is the cycle of sugar addition.
  10. Extra sugar at night means you are more likely to wake up in the middle of the night.

Pick any one of these reasons as good enough to start changing your sugar habits.

Reading labels is key. Eating real food and avoiding processed or fast food will help more than anything.

 

https://www.webmd.com/diet/features/how-sugar-affects-your-body

 

The Habit of Completion will simplify your Life

 

The Habit of Completion

Who feels good about checking off something on your list? It seems like a small satisfaction to know you have completed a task. Yet those some acts of completion help motivate us to keep moving forward with goals, projects or just the steps of everyday life. What stops us from completing projects?

Time. Lack of time is what everyone says prevents them from getting things done. I would disagree. I have found with my clients that when drilling down how they spend time, there are things they could stop doing, give away or spend less time on. This change would then gain some valuable time for personal projects.

I challenge you to reflect on how you spend your time and look for areas that you can make a change. Consider how these three steps might help you develop a habit of completion.

 

Step One: Learn How to Say No

Practice saying no to demands on your time and energy. Only say yes to things that make the best use of your time and bring you energy.

 

Step Two: Get Rid of Clutter

Start with a small area and create a clutter free zone- on your desk and in your home. Use this area to work on projects or planning where you are not distracted by other items that might claim your attention. Clean out closets of items you do not use or do not fit and find them a home with someone else who could use these items.

 

Step Three: Chunk it Down

Take any project that is too big or overwhelming and break it down into steps. Decide what five actions you could take to start on the big project and do those. Pick a time period between 20-40 minutes and just commit to spending that amount of time on the project every week or every day.

 

The habit of completion can be improved when you focus on small steps along the way. Give yourself credit for each step, so you avoid that feeling of overwhelm that prevents you from even starting on a new project.

I am planning on spending the last few days of this year cleaning out files, clearing up loose ends and clearing out the clutter that allows me a fresh start to 2017. Need help? I won’t physically come to your office or home, but I can give you some practical ideas on how and where to start your new habits for 2017.

How to manage your stress

stress does not have to wreck your day

stress does not have to wreck your day

Stress is a normal reaction to events that occur around us. How we manage or react to stressful situations is the key to stress being a positive challenge or a negative impact on our health. Here are some ideas to put into action so your life feels more under your control.

  1. Practice gratitude. This one action alone has been linked to increased happiness. Start small with writing down one thing that you are grateful for at the end of every day.
  2. Positive self talk. Too often our internal self talk is negative and critical. How helpful is that to learning from our mistakes? Listen to your own self talk. Be kind to yourself and consider what you have achieved every day instead of what is left undone
  3. Learn to say no.  Stop saying yes to all requests or taking on new responsibilities. This is the path towards overwhelm. Stop and consider what each request really means. Does this request fit my goals? What will I learn? What will I have to give up to start this new project. Then only say yes if this new idea fits your needs.
  4. Plan ahead. Take the time to plan out your day or your week. You make better decisions on what is important when you are focused on what you need. Identify one most important thing for each day.
  5. Avoid negative people. You know who they are. These are the people who complain, blame and point out the negative of every situation.
  6. Reduce your clutter. I know why we get piles of things, there never seems enough time to deal with the  stuff on our desk or in a closet. Start small and take 30 min to sort out your piles.  See how it feels to clear out one area.
  7. Socialize with friends.  Being out with other people in a social setting gives you a different perspective on life. A strong connection with other people supports your own wellbeing and emotional health.
  8. Play. Play with your kids, your friends and your pets. Do something fun. Laughter and play are great ways to lighten your mood.
  9. Practice self care. Be aware of what you need to recharge or reenergize at the end of a busy day. Take the time to do something nice for yourself today.
  10. Appreciate beauty around you.  Sometimes we get so stuck in the clutter of our brain that we forget to focus on the external environment. Stop and notice the bigger things in life. Admire a sunrise, clouds, work of art or anything that grabs your attention.

Any change takes a while to become a habit. Try one of these ideas and see what happens. A healthy lifestyle is based on making small changes over time. Get started by takin this stress assessment. Do you know your stress triggers?

What do I Believe

What do I believe?

This is a question that many of us don’t slow down long enough to think about. We get busy doing things and moving forward reacting to events and situations as they occur. Let me explain the value of having clarity on your core values and what you believe.

Our internal beliefs guide our daily decisions, even when we don’t think about them.  If I have a core belief that working harder is the best way to get ahead- than I work long hours without thinking about it. That belief in hard work may override any concerns about having a balanced life outside of work.

Where do beliefs come from? Our beliefs are built on experience and information gathered from other people and situations.  Our beliefs can be based on the past and no longer relevant or helpful in the present. Some beliefs come from hearing repeated information that is not accurate. Can you think of some beliefs from childhood that are not useful to you today? How do you start to pay attention to your current belief system? My favorite method is to use an journal. A journal that asks you to pay attention to what is working or not working in your life, will give you some ideas on where to make positive changes.

creative-writing-reflective-journaling

Keeping a journal is a proven way to help you increase your awareness on how beliefs impact your actions on a regular basis.

What helps you sort and redefine  beliefs is the ability to open your mind to different perspectives. Learn from other view points. Be curious. Ask questions. Understand that there are a variety of perspectives on any given subject. Gather all the knowledge that you can. Then make decisions based on your own conclusions.  Ask yourself how your beliefs serve you? Where do they hinder or create obstacles for you?  When you have a basic set of operating beliefs they can make decisions easier.  Your actions and decisions feel right to you when you are operating based on your beliefs. If you are uncomfortable about a decision, explore what is really  bothering you. Here are a few of my basic beliefs.

  • I believe that I am responsible for my own happiness
  • I believe that it is my responsibility to speak up for my own needs and concerns
  • I believe in treating other people with kindness and respect
  • I believe that self care is critical to personal development and professional growth

I challenge you to create your own list of beliefs – then reflect on how they guide your actions.

Keep the beliefs that help you and toss out the old ones that just get in your way. Try an online journal for free with Spiral Coaching.  What you get is a private space for your own self development or an innovative way to interact with  Coach Gwen.

Sign up for a Free Journal