As the warmer weather approaches (if it ever decides to stay) so does our itch to get out, socialize, and enjoy the sun. There are sneaky ways in which our routines and diets will alter. Today’s focus… the master of disguise of sugar. Sugar can be found listed as 61 different names on nutrition labels, making it very easy for us to look over. Across the board, Glucose is known to be the most distributed sugar even those it is almost never eaten in its purified form. Sugar can affect the brain in similar ways that cocaine and alcohol do. It is addictive. The more you have it, the more you want it. As much as we would like to deny it, there are facts to prove it. Mental toughness is NOT just found when doing your workouts. It is in all of your day to day consumption choices.
The tendency to go for a walk, run, hike, be active when it is nice out increases...meaning so does your need to hydrate! This is a huge downfall to many individuals daily intake. Water alone is not enough to properly refuel the body and the nutrients that have been lost. Let’s talk Gatorade for a second- still a very popular, wide selling, and purchased energy drink.
“A 12-ounce serving of Gatorade Thirst Quencher contains 21 grams of sugar. But because a regular bottle of Gatorade contains 32 ounces, you're actually getting 56 grams of sugar. While that's still less sugar per ounce than your average soda, it's not exactly healthy.” - Google
( ←We’ll come back to this statement!)
Google’s words not mine. Replenishment is good. Our body NEEDS it. However, these types of replenishing need to be consumed at the appropriate time, after the appropriate workout, of appropriate nutrients. Below is the comparison of a 12-ounce serving of Gatorade vs. Nunn:
One 12 oz Gatorade: Calories 80 Sodium 160 mg Potassium 45 mg Total Carbs 21 g Sugars 21 g Vitamin A 0% Calcium 0% Vitamin C 0%
1 Nunn Tablet (16 oz of water): Calories 10 Sodium: 360 mg Potassium: 100 mg Magnesium: 25 mg Sugar 1 g Calcium 13 mg Vitamin C 38 mg
Sodium maintains fluid balance, magnesium relaxes muscles, calcium helps your muscles function properly, and potassium prevents muscle cramps. There is a huge difference between fueling your body with sugar vs. electrolytes. Consider checking out the nutrition label on your next energy drink to make sure it is worth fueling your body with. Forgot to bring anything to class or your workout? We sell Nunn right in our lobby!
Let’s talk about another feel good liquid - alcohol. This does not apply to everyone and this is not directed towards any one specific. Alcohol consumption after working out can be detrimental to your protein synthesis and recovery. That isn’t to say you are going to quit the post workout dinner and drinks with friends or your weekend enjoyment. By the time Friday rolls around I will attest to wanting a cold one in my hand. All of our bodies, goals, and desires are different. However, maybe it can be a simple change here and there that makes the difference. Warm weather brings lots of new and appealing cocktails. Below are the nutritional facts comparing a few popular choices:
4-oz Typical Sangria Calories ~115 Total Carbs ~18 g Sugars ~16 g
Chili’s Grill & Bar Presidente Margarita Calories 280 Total Fat 0 Sugars 32 g Total Carbs 37 g
Perhaps instead try:
Vodka Soda Calories ~96 Total Carbs 0g Sugars 0g
While none of these options serve nutritional value, a vodka soda may be your best go-to every
now and then. Simply try adding some muddled mint, cucumber, lemon, or lime to enhance the
flavor all the while getting their natural benefits.
Lastly, let’s bring back up that picture from the top in regards to ice cream and energy
drinks. “That sugar belongs in your ice cream not your energy drink.” Who doesn’t love a nice,
cold, smooth ice cream cone on a hot sunny day? Well, foolish and lactose intolerant people. But
does that much sugar have to be in your ice cream too? No! So how do we change those who
actually like ice cream and those whose stomach’s hate them afterward from feeling seriously
guilty after indulging? Make it yourself! It can be a lot simpler than you think. Not to mention a
MUCH cleaner way to indulge. You may actually benefit by sneaking in your fruits and possibly
some protein if you choose:
1 Serving (½ Cup) Store-bought Vanilla Ice Cream (← but lets be honest who ever reallyyy
just eats ½ cup) Calories 137
Total Fat 7 g
Saturated Fat 4.5 g
Total Carbohydrate 16 g
Sugar 14 g
1 Serving (½ cup) Homemade Banana Ice Cream (Ingredients: 1 Small Frozen Banana) Calories 67 Total Fat 0 g Fiber 2 g Total Carbohydrate 15 g Sugar 9 g
You can adjust your serving size, ditch the artificial ingredients, and enjoy guilt free! If desired
you can always spice it up by adding almond milk, almond butter, blueberries, strawberries,
cinnamon, coconut, whatever floats your boat!
Moral of the story - you can still get your fix of sugar. Adjust and take the smarter route.
Whether it is sugar or salt I usually crave one or the other. It is a HARD habit to crunch. This is
something I am personally struggling with, but am determined to cut down on and who knows
maybe even eventually eliminate. These are just a few examples of simple “trade outs” that are a
great place to start. Habits do not change overnight, neither does your body. Make small
changes everyday and eventually you will be that much closer to the bigger goal you’ve been
working towards! Who’s with me?