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Be About It

CPC's Blog About Health and Wellness

Spring, Sunshine, and … SUGAR Self-discipline!

Monday, 4 / 30 / 18

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

Clean Up Your Drink Image

( ←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

Vodka Soda Image

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!

Ice Cream Image

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?

TAGS: sugar, hydration, electrolytes
Amber Tobin