Weight Loss

Saturday, 24 December 2016 15:08

How Stress Can Affect Your Weight

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I realize this is not always an easy thing to do.  Most of us are juggling way too much and going through the day at warp speed, trying to get more and more accomplished.  By having a high-stress level, not only is it harmful to your health, it’s harmful to your waistline as well. 
 
When you are constantly under stress, hormone levels, like cortisol and insulin are elevated.  The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain.  
 
‘Feeling stressed can create a wide variety of physiological changes, such as impairing digestion, excretion of valuable nutrients, decreasing beneficial gut flora populations, decreasing your metabolism, and raising triglycerides, cholesterol, insulin, and cortisol levels.’  – Mercola.com
 
So, while you may think you can “handle it” as far as your stress level goes, we aren’t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise, but you’re under stress every day, you’re not going to see or feel the results you want. 
 
What are some ways you can reduce your stress level? 
 
Is there something you can start with this week? 
 
Some of my favourites include exercise, yoga, going to the beach, getting outside in nature, meditation, listening to music, reading a book.
 
I also find that Reiki is a great stress reliever, and in fact have many people book sessions with me for that very reason.  
Saturday, 24 December 2016 14:51

5 Proven Steps to Reach Your Weight Loss Goals

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You want to get into better shape, increase your energy, to drop the fat and feel better?
Join the club…most people are actively working toward an elusive fat loss goal. 
So what separates those who end up achieving their goals from the rest of the masses who are trapped in a fruitless struggle? 
 
Winston Churchill hit the nail on the head when he said, "Never, never, never, never give up." 
 
The bottom line is that it is possible to achieve any fitness goal when you lock on to it and strive towards it every day. Unfortunately, distractions are everywhere, making it easy to fall off track. 
 
This brings us to the classic Henry Ford quote, "Obstacles are those frightful things you see when you take your eyes off your goal." 
 
In order to stay the course, it is vital that you keep your eyes on the goal. 
 
Here's how to get to your goal in 5 Steps: 
 
Step One: Only One At A Time
When you're feeling motivated, and decide to set a goal, it's tempting to become over-ambitious by setting multiple goals. While it's great that you want to improve many things about yourself, the pressure of trying to achieve more than one goal at once will cause you to drop all the goals and go back to the status quo. 
 
Focus in on the one goal that you really want to achieve first, and focus all of your efforts onto this goal with laser-like force. There will be plenty of time in the future to see your other goals, but for now see your number one goal all the way through to completion. 
 
 
Step Two: Start Slow
Another pitfall that often results in dropped goals is the act of starting out too fast and too strong. If your goal is to get rid of all of the sugar in your diet so you can lose 20 lbs in 8 weeks do not (I repeat, DO NOT) remove every single ounce of carbohydrates at one time. You'll be so cranky, tired and constipated that I guarantee you'll give up the following week and your goal will be put back on a shelf. 
 
Take a deep breath and remember that this isn't a race. This is your life, and it's you against yourself. Start out slow and steady and gradually build as you progress toward your goal. Don't allow self-induced fatigue to get in your way. 
 
Step Three: Know Your Reasons Why 
Why is this goal so important to you? There are probably many reasons, and you should know every single one of them. Write down each and every possible reason you can come up with as to why your goal needs to be met. 
 
Intimately get to know the 'reasons why' this goal is so important to you. You should have them memorized and should recite them every single day. Remember what Ford said - when you take your eyes of your goal you'll see loads and loads of obstacles. Keep your eyes locked onto that goal by filling your mind with all of the 'reasons why' you're going to see this thing through. 
 
Step Four: Think About It
Along with thinking about your reasons for accomplishing your goal, it's also helpful to focus your mind on how you'll feel once you've done it. Dedicate some time each day to picture your new post-goal life. 
 
How awesome are you going to feel when you've accomplished this goal that's been on your mind for so long? Pretty amazing. Fill your mind with that feeling of accomplishment well before you've finished the work. The more you feel connected to the end of the race, the more likely it is that you'll make it through. 
 
Step Five: Put It All On The Line
It's time to put your money where your mouth is. Invest in something that will help propel you toward your goal. When you shell out some of your hard earned money to aid in your progress, then you are going to take this process that much more seriously. 
 
It's time to seriously commit yourself to seeing this goal to completion. If your goal is to lose weight and to get into amazing shape, then invest in one of my proven nutrition programs. 
 
My clients see results. My clients achieve their goals. 
 
It's time that you become one of my clients. 
 
Call or email today and together we will get you to your goal.
 
 
Deanna Trask RHN
Owen Sound
Weight Loss, Hormone Balance, Diabetes Counselling, Digestion and Food Sensitivities
 
This email address is being protected from spambots. You need JavaScript enabled to view it.
519-270-1889
Saturday, 24 December 2016 14:42

5 Signs You're Addicted to Sugar

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The alarm clock goes off and you struggle to get out of bed. You hit the snooze button thinking just 10 more minutes. As you reluctantly roll out of bed you start thinking about your busy day and all of the things you need to do. Breakfast is the last thing on your mind as you reach for your first cup of coffee.
 
Sitting in your meeting you find yourself distracted by the array of sweets that are taunting you. Instead of listening to what’s going on you are thinking about just taking one cookie…
One cookie can’t hurt, can it? Are you able to stop at just one?
 
You told yourself that today would be the start of ‘being good’ yet you are unable to focus because the cookies are just sitting there staring at you. Will power is no match for the smell or the feeling of pleasure that the cookie gives you.
 
We all know sugar is the enemy… the toxic ingredient that is just as addictive as drugs, so why can’t you just forget about it and chose the veggies instead?
 
Not only is sugar addictive, playing on the same pleasure centers in your brain as drugs, but it also perpetuates cravings that can be so powerful. Sugar overwhelms every cell in your brain. When you overload on sugar it alters parts of your brain that controls how much you eat.
 
It’s been documented that we consume approximately 19 teaspoons of sugar per day. That equates to 285 calories. Now that you know this do you think it will be easier to quit the addiction?
 
5 Signs You Are Addicted To Sugar:
 
-You get shaky, irritable, have headaches or feel emotional when you’ve gone too long without eating. If these symptoms occur just 1-2 hours after a meal then you have had too much sugar.
 
-Instead of feeling hunger, you have a craving for something sweet. Choosing salad with chicken is NOT an option when the alternative is a bagel, pizza, pasta or a muffin.
 
-After a meal do you need something sweet?
 
-You have low energy in the middle of the afternoon and usually opt for a coffee or something sweet.
 
-You don’t seem to feel satiated or full after a meal of just protein, vegetables and a little bit of healthy fat. 
Sugar comes in a variety of forms and even the so-called ‘healthy alternatives’ are still just sugar triggering addiction. The white stuff hidden in a variety of other foods can set you off even when you think you are doing your best to avoid sugar.
 
Don’t quit the habit cold turkey… that never works. Give me a call so I can advise you on the best method to extinguish your sugar addiction once and for all.
Wednesday, 07 September 2016 14:07

Nutritious Living's Get Lean Program

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Nutritious Living's 10 Week Get Lean  Group Program starts Monday, May 29 at 6:30pm.  Spaces are limited, book now. 

Are you tired of the dieting roller coaster? Unsure of what works and what doesn't?  Do you wonder "why can't I lose the weight?"

Learn how to eat right for your body and end the diet roller coaster. You don't need to purchase expensive shakes or ready made high protein foods to lose weight, you need to eat real whole foods in the correct amounts for your body. Fat loss is not always linear, and a good coach will help you understand what is going on in your body instead of drastically reducing your calories. Sustainable weight loss is not a drastic amount of weight lost in the first month, but many companies will try to lure you with photos of people who have dropped a tremendous amount of weight. Where will those folks be in a year from now?

Book your free 30-minute consult to learn more. This email address is being protected from spambots. You need JavaScript enabled to view it. 

  • Learn about nutrition and what your body needs to be optimally healthy. 
  • Learn the necessary steps and tools to balance your blood sugar and hormones.
  • Receive a personalized plan based on your age, weight, height and activity level
  • Receive support documents:  manuals and recipe book
  • Unlimited email support
  • 10 Weekly 1 hour meetings with Nutrition Classes
  • Food Tracker Guidance and Support

This email address is being protected from spambots. You need JavaScript enabled to view it. your free 30-minute assessment today to learn more about my in-person or online programs.

 

Friday, 26 August 2016 15:11

Diets Don't Work

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As a Holistic Nutritionist, one of the most common reasons clients come to see me is to lose weight.  I, in fact, have struggled the last few years with a bit of weight gain, stubborn fat loss and overtraining.  

I have tried almost every tactic out there to try to lose weight and achieve that skinny body that we all seem to think will make us happier.  I developed an unhealthy relationship with food and my body as a result.  Trying to starve myself and excessively exercise only to be disappointed when I stepped on the scale and saw no change, or worse.... an increase in weight.  

I fell prey to the latest dieting trends of high protein, low carb and developed adrenal and hormonal issues in the process.  It was what the latest health trends suggested, so it must be right??

It was a vicious cycle that had me in it's grip and finally, I was able to end it and help my body heal.  It took some time, and I had to eat more in order for my adrenals and thyroid glands to be nourished properly, but I am happy to say, I have developed a much healthier relationship with food and the way I feel about my body. (picture above is me finishing my Multi Sport race this August.)

Most people who diet gain their weight back. And the weight fluctuation created by yo-yo dieting is actually worse for your health than just staying overweight!

Diets are not sustainable – they are alienating, stressful, depressing and restrictive. Most people can stick to a certain protocol for a while, but most of them have requirements that make them hard to sustain in the real world where we all have different things to juggle in our personal life, career, and family responsibilities.

Diets do not take into account bio-individuality, which means that every body is different – how the body metabolizes nutrients, and how each individual has a different lifestyle that may or may not fit well with the rigid requirements.

Diets are expensive. Most diets require participants to buy specialty foods or prepared meals. On top of that, if you rely on prepared meals in order to know what you can eat, is this method sustainable? Do you know what you can eat or order when you are eating out or visiting friends and families?

Sometimes these protocols require supplements because certain foods are eliminated, thereby stripping the diet from certain nutrients. Supplements can be expensive. Moreover, there is no telling whether the body is actually utilizing those nutrients in the supplements. If the supplements are not in bio-available forms that are optimized for absorption, they will just pass out of the body and are practically useless.

If you are ready to learn how to safely manage calories and nutrients to shed some fat then I am here to help.  No foods are off limits when you make them fit your plan.  Learning the proper amount of fuel your body requires is so empowering.  

For more information about my upcoming Weight Management and Get Lean Group and Private Programs please email This email address is being protected from spambots. You need JavaScript enabled to view it.

Group Classes start in September.

Wednesday, 25 May 2016 18:51

A Very Personal Story

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I am going to share with you a very real and personal story. It has actually taken me weeks to be able to write this, and quite honestly, I am still a little nervous to share it.

You see, many years ago I had an eating disorder. I was basically anorexic. My boyfriend broke up with me, my grandfather had a stroke and my mother got cancer. Within months, my grandfather and then my mother passed away. Now, most of you know this is why I got into Nutrition but what you probably didn’t know was that I had an unhealthy relationship with food back then. I basically didn’t eat. I was too stressed out and sad and the last thing I wanted to do was eat.
I lived on coffee and cigarettes. Holding it all together, seemingly.
Over the years, I gradually put back on the 15 lbs I lost, and managed to maintain that healthy weight through the birth of my daughter and my journey to become a nutritionist. P.S. I had given up smoking too btw.
Then…..around age 35
I started to gradually put on some weight. Not a lot, but enough to make me feel unhappy with myself. I went to a Nutritionist (Yes, I knew I needed to hand the reigns over to someone else) and dealt with my digestive issues and worked on supporting my adrenals and thyroid. I was healthy.
My weight continued to creep up and at this time, I was working out pretty hard in the gym. I was eating clean and trying every type of eating under the sun and nothing was working. Trust me, over the years I did the Master Cleanse, Cabbage Soup Diet, Vegetarian, Paleo, Low Carb, High Fat… UGH!!! It’s crap!!!

And the saying goes in the Nutrition world is, if you just eat clean, your weight will normalize.
Well, I call BULLSHIT! (disclaimer: I am not saying you can eat whatever you want, what I am saying is IN SPITE OF HEALTHY EATING and EXERCISE…. I was still putting on weight.

I started working out more. And I was beginning to see a glimmer of that old eating disorder start to resurface. I was teaching you how to safely lose weight, telling you to eat more and yet I couldn’t do it myself. 

I was NOT on a low-calorie diet. I was eating about 1600 calories a day on average. But it still wasn’t enough. My metabolism clearly was adapting to the shortage of food. I trained for a 25 km Multi-Sport race last year and that was the straw that broke the camel’s back.  I was tired, stressed and my adrenals were not functioning optimally.  I hated food, I was “eating clean” and still putting on weight.   I was afraid of certain foods and avoiding them in my obsession.  I stopped teaching weight loss classes because I didn’t believe in it anymore. I felt like a joke.

Then I read an article that changed my life.  It was written by a woman who had lost 85 pounds and teaches healthy weight loss like I do.

This was the eye opener, reprinted with permission.

"Good Dieting Candidate
Your doctor has advised you to lose weight because it is affecting your health.
You lack energy and you're tired all of the time.
Your weight holds you back from regular day activities.
Your doctor says you have high blood pressure or high cholesterol and has cleared you to exercise.
Your waist circumference is greater than 35 inches.
You have a family history of cancer.
Your knees, hips and back hurt on a regular basis due to excess weight on your joints.
You want to feel more comfortable in your skin.

Bad Dieting Candidate
You think you will only be happy once you hit your weight loss goal.
You're caught in a cycle of yo-yo dieting... Binging one day and depriving the next.
Ladies: You've stopped getting your period. This happened to me for 5 years. You can read all about my experiences overcoming hypothalamic amenorrhea here.
You think of dieting and/or exercise as punishment.
You equate your self-esteem to the number on the scale.
You've been dieting for at least 6 months and you have plateaued, despite being in a caloric deficit."  Ange Hauck

With guidance and more education, I am happy to be feeling better in my own body. 

If you would like to learn more, please book a free 20-minute phone chat with me so I can guide you through healthy weight loss, balancing your blood sugar and your hormones.

Deanna Trask RHN
Holistic Nutrition, Sports Nutrition, Weight Loss, Hormone Balance, Blood Sugar Balance, Digestion and Food Sensitivities
1405 2nd Ave W, Owen Sound
www.nutritiousliving.ca
519-270-1889

Monday, 29 February 2016 21:13

5 Strategies for Achieving Your Fat Loss Goals

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You want to get into better shape, increase your energy, to drop the fat and feel better?
Join the club!  Most people are actively working toward an elusive fat loss goal. 

So what separates those who end up achieving their goals from the rest of the masses who are trapped in a fruitless struggle? 



Winston Churchill hit the nail on the head when he said, "Never, never, never, never give up." 



The bottom line is that it is possible to achieve any fitness goal when you lock on to it and strive towards it every day. Unfortunately, distractions are everywhere, making it easy to fall off track. 

This brings us to the classic Henry Ford quote, "Obstacles are those frightful things you see when you take your eyes off your goal."



In order to stay the course it is vital that you keep your eyes on the goal. 

Here's how to get to your goal in 5 Steps:



Step One: Only One At A Time
.  When you're feeling motivated, and decide to set a goal, it's tempting to become over-ambitious by setting multiple goals. While it's great that you want to improve many things about yourself, the pressure of trying to achieve more than one goal at once will cause you to drop all the goals and go back to the status quo. 

Focus in on the one goal that you really want to achieve first, and focus all of your efforts onto this goal with laser-like force. There will be plenty of time in the future to see your other goals, but for now see your number one goal all the way through to completion. 



Step Two: Start Slow
.  Another pitfall that often results in dropped goals is the act of starting out too fast and too strong. If your goal is to get rid of all of the sugar in your diet so you can lose 20 lbs in 8 weeks do not (I repeat, DO NOT) remove every single ounce of carbohydrates at one time. You'll be so cranky, tired and constipated that I guarantee you'll give up the following week and your goal will be put back on a shelf. 

Take a deep breath and remember that this isn't a race. This is your life, and it's you against yourself. Start out slow and steady and gradually build as you progress toward your goal. Don't allow self-induced fatigue to get in your way. 



Step Three: Know Your Reasons Why.   
Why is this goal so important to you? There are probably many reasons, and you should know every single one of them. Write down each and every possible reason you can come up with as to why your goal needs to be met. 

Intimately get to know the 'reasons why' this goal is so important to you. You should have them memorized and should recite them every single day. Remember what Ford said - when you take your eyes of your goal you'll see loads and loads of obstacles. Keep your eyes locked onto that goal by filling your mind with all of the 'reasons why' you're going to see this thing through. 



Step Four: Think About It.  
Along with thinking about your reasons for accomplishing your goal, it's also helpful to focus your mind on how you'll feel once you've done it. Dedicate some time each day to picture your new post-goal life. 

How awesome are you going to feel when you've accomplished this goal that's been on your mind for so long? Pretty amazing. Fill your mind with that feeling of accomplishment well before you've finished the work. The more you feel connected to the end of the race, the more likely it is that you'll make it through.



Step Five: Put It All On The Line
.  It's time to put your money where your mouth is. Invest in something that will help propel you toward your goal. When you shell out some of your hard earned money to aide in your progress, then you are going to take this process that much more seriously. 

It's time to seriously commit yourself to seeing this goal to completion.

If your goal is to lose weight and to get into amazing shape then invest in one of my proven nutrition programs. 

My clients see results. My clients achieve their goals. 

It's time that you become one of my clients. 

Call or email today and together we will get you to your goal.

Join my Private or Group Get Lean Programs in Owen Sound or by Skype if you are out of town.

Monday, 23 November 2015 22:42

3 Healthy Rapid Slim Down Tips

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I get asked a lot of food and weight loss questions. The most popular question I get is "how do I drop 10 pounds fast I’ve got an X coming up?" Replace X with whatever approaching event you have coming up.

Typically this question gets asked about 2 weeks out from an event or social gathering where you want to look your best.
One of my clients emailed me about a week ago in a panic because she is going to be a bridesmaid in her friend's wedding and didn't quite fit into the dress... Too many summer nights on the patio had gotten the better of her.
You might not feel the weight coming on at first, but then it catches up to you and bomb your bridesmaids dress is too tight.
After I defused her panic by sharing my 3 rapid slim down tips she went to work getting the necessary foods and arranging her schedule to make her goal a priority. She was diligent in her efforts. Her results proved it!
Now these 3 rapid slim down techniques I’m about to share with you can be used on a regular basis to stay lean. However, they are more "in case of emergency" tips when you want to lose fat quickly. Use them with caution because they are powerful.
Use these tips one at a time or all together to drop a dress size or two quickly.

Tip 1: Fasted Walking

The reason this works so incredibly well is because your body typically uses glucose (carbs) for fuel during a Cardio session, but if the body is low in carbs (as in a fasted state) it will turn to fat to burn for energy.
This helps you to get lean quickly without having to do intense Cardio. Of course your diet has to be spot on for this to work.
Walking in a fasted state is done in the early morning usually right after you wake up. Drink a couple of glasses of water and then hit the road for your 30-minute power walk.
Avoid doing any HIIT or intervals as that will cause your cortisol levels to rise. If you want more intensity without stressing your body walk up and down hills.
Try doing this 7-days per week. It will require you to wake up an hour earlier but the results are well worth it.

Tip 2: Ditch The Wheat

Wheat has been known to cause bloating, inflammation and increases cravings and hunger. I’m sure you’ve experienced this to a degree? When you eat bread, crackers, pizza or pasta you just want more of it. This is not a situation you want when you are trying to drop fat fast.
For 14 days remove all wheat products from your diet. I would even go so far as to omit grains. This does not mean that you are not having carbohydrates. Acceptable carbs are listed below:
Fruit (berries, apples, pears and grapefruit are the best)
Vegetables (raw or cooked)
Starchy Vegetables (sweet potatoes, peas, squash)
Legumes (beans and lentils)
Replace your typical bread and crackers with veggies and swap your rice for a ½ cup of sweet potato or squash at dinner.
Include ½ cup of beans or lentils at your lunch to help you to feel full and to keep your blood sugar levels stable.
When you remove wheat from your diet your cravings might intensify for the first couple of days. That’s normal. Have a piece of fruit or some veggies. Your cravings will quickly disappear.

Tip 3: Fast For 12 Hours

More and more of us are having to eat a late dinner to accommodate work and family schedules. However, it’s helpful to schedule your meals to be within an 8 hour window regular hours so you can take advantage of the benefits of fasting for 12 hours.
All this means is that you will not consume food for 12 hours. So from 7pm to 7am there is no food or beverages that include calories. The times can change based on your schedule.
Fasting for 12 hours is not only helpful for fat loss, but also aids in digestion and nutrient assimilation. Restricting the time period in which you eat can increase your fat burning potential.
Give it a try and see how you feel.

There are plenty of unhealthy and harmful ways to lose fat quickly. I don’t recommend you do any of those because you will certainly have re-bound weight.  Those would include extremely low calorie diets, shakes as a meal replacement and high protein-low carb diets that can cause trouble for your thyroid gland and hormones. 

For a more in-depth weight loss program, contact me and we will get started right away! 519-270-1889

Monday, 23 November 2015 18:21

3 Foods For Accelerated Fat Loss

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Put the pills down. Pour the liquid meal replacement down the sink. Take a spoon, knife and fork out of the drawer and sit down to a nice meal. Yes, I am telling you to Eat REAL food to accelerate fat loss and yes, there are certain foods that can flatten your belly and fill you up at the same time.

Our bodies run efficiently when we provide ourselves with high-quality nutrition coming from real whole foods.

It’s instinct to reduce the amount of food you consume in an effort to lose weight.

The common mindset is something like, “if I eat less, then I will lose more”. When you deprive your body of nutrition through limiting your food intake you set off a chain reaction that leaves you feeling hungry, low energy, cranky and most often leads to a very large 3-day binge.

Do something different this year.

Start to change your thought patterns surrounding food.

Eat real food to accelerate fat loss.

Instead of doing a crazy detox, cleanse or deprivation diet why not commit to a whole foods diet with regular exercise?

Give it a try…it works!

Start by adding in these 3 foods that accelerate fat loss.

Wild Salmon – Salmon is doubly awesome food because it is a protein and fat source. This fish is rich in Omega 3 essential fatty acids and protein is a thermogenic food, meaning heat creating.  When you eat salmon or other lean proteins, it boosts calorie burning and enhances fat loss.

Have a 3-4 ounce serving of salmon 2 times per week.

Cruciferous Vegetables – broccoli, kale, cauliflower, bok choy, collard greens and radishes. These nutrient dense veggies do something amazing…they give you a special phytonutrient that beats down your unbalanced hormones, namely estrogen.

Consume 1 cup of a cruciferous vegetable daily, either raw or lightly steamed.

Brazil Nuts – Although not as popular as the almond or walnut, 40% of the fat in these amazing nuts are monounsaturated fats. They also contain 2 grams of fibre per 1 ounce serving. The best part about the Brazil nut is that they are super high in selenium, which is essential for immune function and to support the thyroid.

Have a 1 ounce serving once per day. 

If you want more information on fat loss, then just send me an email This email address is being protected from spambots. You need JavaScript enabled to view it.  or give me a call at 519-270-1889 and I will give you all the details.  I run group and private weight loss classes in Owen Sound and online via Skype for those out of town. 

Monday, 27 April 2015 21:27

What You Should Know About Sugar

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It tastes great, but...
Would your friends describe you as having a sweet tooth? 
Do you need your daily fix of candy, soda, chocolate or sweets? 
People all over the world love the taste of sugar.
So it’s no wonder sugar is an ingredient in so many foods and drinks. But did you know you’re probably consuming more sugar than you think? And that translates to more calories than you realize. 
 
While sugar has gotten a bad rap, it can’t be all bad, can it? Keep reading to get the sweet down low on your sweet tooth’s best friend.
 
Sugar: The Good
 
Sugar is a simple carbohydrate that your body needs for energy. Some foods naturally contain sugar, such as dairy (lactose) and fruit (fructose). Other foods and drinks contain added sugars and syrups. Some of these - sodas, desserts, energy drinks, and sports drinks - contain high amounts of added sugar, making them more appealing. 
Sugar has many purposes. It improves the flavour of food, gives baked foods colour and texture, helps preserve foods like jelly and jam, works with yeast to help bread rise, gives food bulk, and balances the acidity found in foods containing tomatoes or vinegar. 
Contrary to popular belief, one sugar is no healthier than another. Brown sugar and fruit juice concentrate has no more nutritional value than plain white sugar. 
 
Sugar: The Bad
 
Eating foods high in added sugars and syrups puts you at higher risk for developing certain health problems including poor nutrition, obesity, diabetes, heart disease, and tooth decay. 
Think about the foods that are filled with added sugar: cookies, cakes, candy, packaged snacks, sweetened cereals, and sodas. The main problem with eating foods like these is that they’re low in nutritional value but high in calories. 
As if extra calories aren’t bad enough, eating sweetened foods like these displaces the health foods filled with vitamins, minerals, and other vital nutrients your body needs. Drink sodas or sweetened juice at every meal, and you’ll miss out on the nutrients provided by milk or the water your body needs to function.
 
Foods high in sugar are also high in calories. As you know, a high-calorie diet contributes to weight gain and obesity. When you begin to gain weight or become obese, you put yourself in the line of fire of a long list of health problems: diabetes, heart disease, high blood pressure, abnormal blood fats, stroke, and cancer to name a few. 
 
But don’t blame sugar! It’s not sugar’s fault. It’s the excess weight brought on by your inability to stop eating the sugar.
 
Also, frequently filling your mouth with sweetened snacks and drinks leads to tooth decay. Don’t practice good oral hygiene (and many kids don’t), and you can expect cavities sooner rather than later.
 
How Much Sugar?
Does this mean you should completely avoid all added sugar? No. Sugar is not necessarily the enemy. Moderation is the answer. 
Women should limit their sugar intake to six teaspoons a day, which equals about 100 calories. Men should limit the amount of sugar in their diet to nine teaspoons a day, which is about 150 calories. 
 
To give you an idea of what this means, a 12-ounce can of non-diet soda has eight teaspoons of sugar and about 130 calories.
On a food label 4 grams of sugar = 1 tsp.
 
Real world examples:
Quaker Instant Oatmeal Maple Syrup Packet = 2 tsp sugar
1 cup Raisin Bran cereal = 4.4 tsp sugar
Odwalla Superfood Juice 12 oz = 9.25
1 banana = 3 tsp 
1 cup skim milk = 3 tsp