20 • January 2018 • UPBEAT TIMES, INC.


10 Tips to Reduce your Sugar Intake Health Begins in the Kitchen:


SONOMA COUNTY, CA. ~ T e holidays are behind us and like we do most Jan- uaries, we


want to get healthy, shed some pounds, feel better and com- mit to doing something good for ourselves. Perhaps lowering our sugar intake would be an excellent start. Today, the average Ameri-


can consumes an average of 152 pounds of sugar per year. T at’s 6 cups of sugar a week or 14 tablespoons per day! At 48 calories per tablespoon, 14 tablespoons chews up 672 calo- ries. T ese are calories that are displacing those that would contribute minerals, vitamins, and other important nutrients that would benefi t, not detract,


Zak Zaikine:


A Whimsical Sonoma County Artist!


from your health. Or, they would be added calories that would lead to obesity, overall infl ammation, cardiovascular diseases, diabetes, cancer, and more. It would take you more than two hours of brisk walk- ing to burn up 14 ta- blespoons


of sugar. Not many of us have the time or commit-


ment to do


that. To put this


in prospec- tive,


two


hundred years ago the average American only ate 2 pounds of sugar per year. When we wonder why diseases like can- cer, heart attacks, Alzheimer’s, autism, various autoimmune conditions, and other degen- erative disorders have skyrock- eted over the past hundred or so years, it may very well be attributed, at least in part, to our drastic increase in sugar consumption. How did all that sugar end up in our diets and what can we do about it? Sugar fi nds its way into our food supply in many forms


cream, fruit yogurts, canned vegetables, prepared foods like canned soups, condiments, and more. It also has many names such as glucose, dextrose, fruc- tose, maltose, sucrose, lactose, honey, sorghum syrup, corn syrup, high-fructose corn syr- up, brown rice syrup, fruit juice concentrate, brown sugar, corn sweetener, sorbitol, evaporated cane juice, sucanat, barley malt, agave nectar, beet sugar, date sugar, molasses and more.


Here are some easy and pain- less tips on how to reduce our


calories.) New work now at:


Bodega Landmark Studio Gallery 17255 Bodega Hwy, Bodega (707) 876-3477


Hand Goods Gift Shop 3627 Main St., Occidental (707) 874-2161


Also available are hand signed


greeting cards at Andy’s Market in Sebastopol and Community Market in Sebastopol and Santa Rosa.


Chart Readings are off ered by appointment.


Contact: Zak Zaikine (707) 823-9340


20 • January 2018 • UPBEAT TIMES, INC.


#2: Eat PB&F instead of PB&J Instead of smearing sugary jelly or jam on your peanut or almond butter sandwich, place slices of fresh fruit or berries on your sandwich. Sliced straw- berries, apples, pears, persim- mons, and bananas are some of my favorite additions to my peanut butter sandwiches. One tablespoon of jelly contains 56 calories, almost no fi ber, and 11 g of sugar (almost a tablespoon of sugar). A third of a cup of sliced strawberries, on the other hand, would only have 18 calories, less than 3 grams of sugar, provide over a gram of dietary fi ber, and important vitamins and minerals such as folate and manganese.


#3: Replace Soda Instead of drinking soda, ener- gy or other sugary drinks, have a cold glass of bubbly water with a splash of juice. My favor- ite is a glass of Pellegrino with a splash of unsweetened cran- berry juice and a twist of lime. Or just add a slice of cucumber or strawberry to a cold glass of water. A 12-ounce cola bever- age has 136 calories and con- tains 33 grams of sugar (over


Recipe by Dr. Joanne Mumola Williams creator of www.FoodsForLongLife.com sugar consumptions:


and with many names. It’s in jams and jellies, cakes, cook- ies, crackers, soſt drinks, en- ergy drinks, fruit drinks, spe- cialty coff ee drinks like lattes, specialty tea drinks, like chai, candy, breakfast cereals, ice


#1: Read labels Look for all the diff erent names for sugar on the labels. New la- bels will now have “added sug- ars” in grams. Di- etary guidelines suggest that no more than 10% of your daily calo- ries come from added sugar. I personally think that’s too much as it’s still over 4 ta- blespoons of sug- ar per day given a 2,000 calorie diet. (Note:


1 table-


spoon sugar = 12.5 grams = 48


2 ½ tablespoons of sugar), zero fi ber and no signifi cant nutri- ents. Just giving up one soda a day would be avoiding 60 cups of sugar per year and allow you to lose 14 pounds! Although drinking diet soda may avoid added sugar, the sugar substi- tute aspartame, used in most diet sodas, has been associ- ated with a number of reported complaints such as headaches, dizziness, eye issues, mood changes, digestive issues, and more.


#4: Reduce Sugar in Recipes I fi nd that I can easily reduce sugar in recipes without ad- versely aff ecting its taste. For example, in baking I replace a cup of sugar with ¼ to ½ cup of sugar plus some stevia to make up for the loss of sweetness. No one has ever noticed!


#5: Don’t buy Fruit Yogurt Fruit yogurt sounds healthy but it’s loaded with sugar. For ex- ample, a container of Kite Hill Peach dairy-free yogurt has 180 calories and 15 grams of sugar, much of which comes from cane sugar. T at same con- tainer of the plain, unsweetened yogurt has 140 calories with zero sugar. So it’s always best to fi nd unsweetened yogurt and add your own chopped fresh fruit.


#6: Ditch the Donuts An Original Glazed Krispy Kreme donut has 190 calories and 10 grams of sugar. Or if you are opting for a Dunkin Frosted Sugar Cookie Donut, you are signing up for 420 calories and a whopping 30 grams of sugar. Although bagels contain far less sugar (zero to 6 grams), they can be high in calories, especially if they are covered with full fat cream cheese. In any case, swap- ping out one or two donuts with a single bagel, smeared with slic- es of avocado, would be a better choice.


... continued on page 22 “I did then what I knew how to do. Now that I know better, I do better.” ~ Maya Angelou


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