The new year is upon us and many of us make our yearly resolutions to become healthier and lose weight. I was asked to write this article as an eye opener for many.  Yes we have been told to read our labels but how many of you are actually doing this. I hope that the references below will help you be more aware before you purchase foods especially if you are feeding this to your children.

Here are a few words used to describe sugar: malt, sorghum, sucrose, fructose, maltose, glucose, dextrose, high fructose corn syrup, maple, brown sugar, powered sugar, brown rice syrup, cane juice. Here are some sugar alcohols: mannitol, sorbitol, xylitol

I got a great kick looking at this sight. I hope this helps put some things into perspective. Yogurts: we think they are healthy but take a look at the site below. They compare three and show the sugar content. Remember every  4 grams is equal to 1 teaspoon.

http://whatscookingwithkids.com/2011/

04/06/look-theres-yogurt-in-my-sugar/

here is some info on regular every day foods gotten from:

http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/Add_Sug/addsug01.pdf

The above site is from 2006 but the sugars have not changed.

For Babies: individual servings

Finger snack cereal 27 grams

Cookies  17 grams

All baby desserts almost 10 grams

Here are some foods we eat thinking their healthy:

Apple cider    81 grams (20 teaspoons),Instant coffee with sugar cappuccino flavored  64 grams (16 teaspoons), Fruit punch powdered mix  95 grams ( 23 teaspoons)

Sweet tea    95 grams, Grape juice frozen concentrate sweetened    36 grams

Salad dressing for coleslaw reduced fat  38.4 grams

Canned fruit    77 grams

Dried cranberries sweetened    62.6 grams, Carmel popcorn   64 grams, Banana chips   25.7 grams

Granola bars oats fruits and nut   40 grams

Sauces: hoisin 25.8 grams, teriyaki 13.3 grams

Bouillon cubes between 12.4-17.4 grams

Of course candies:

Carmels 50.7 grams, butterscotch 80.5 grams, gelatin dry mix 86 grams

The above are just a few. Go to the sight for many more.

These are from WEB MD

• SoBe Energy or Elixir: 16 ounces = 52-54 grams sugar, 200-220 calories
• SoBe Green Tea: 16 ounces = 50 grams sugar, 200 calories
• Snapple Iced Tea, Peach, Lemon, or Raspberry: 16 ounces = 46-50 grams sugar, 200 calories
• Arizona Iced Tea: 16 ounces = 48 grams sugar, 180 calories

Vitamin and Energy Drinks

• Snapple Antioxidant Water, Agave Melon: 20 ounce bottle = 32 grams sugar, 140 calories
• Glaceau Vitamin Water: 20 ounce bottle = 32 grams sugar, 125 calories
• Gatorade Bring It, Shine On, or Be Tough: 16 ounces = 28 grams sugar, 100 calories 

Instant Cocoa

You’d probably expect hot cocoa mix to have cocoa, or maybe powdered milk, highest on its list of ingredients. But for Swiss Miss Mocha Cappuccino and Marshmallow flavors, the first and second ingredients are sugar and corn syrup, with cocoa listed as the fourth ingredient. 

• Swiss Miss Mocha Cappuccino or Marshmallow flavors: 1 envelope made with 6 ounces water = 19 grams sugar, 120 calories

12. Yogurt

To enjoy yogurt without the added sugar, make your own flavored yogurt starting with plain yogurt. Or, buy the light yogurts that use alternative sweeteners.

• Yoplait Original 99% fat free, Lemon Burst: 6 ounces = 31 grams sugar, 180 calories
• Yoplait Thick & Creamy Yogurt, Strawberry: 6 ounces = 28 grams sugar, 180 calories
• Yoplait Original 99% fat free, Boysenberry: 6 ounces = 27 grams sugar, 170 calories

13. Frozen Breakfast Foods

You wouldn’t expect to find frozen breakfast products that feature savory items like sausage and cheese to be foods that are particularly high in sugar. And yet the new Jimmy Dean breakfast entrees contain 16 and 21 grams of sugar per serving.

• Jimmy Dean Breakfast Entrees, Sausage & Cheese Croissant with diced apples and hash browns: 1 entrée = 21 grams sugar, 560 calories (the sugar seems to mainly be from the sweetened diced apples)
• Eggo Cinnamon Toast Waffles: 3 waffles (each with 4 mini waffle pieces) = 17 grams sugar, 300 calories
• Jimmy Dean Breakfast Entrees, Scrambled Eggs with Sausage & Cheese with diced apples and hash browns: 1 entrée = 16 grams sugar, 390 calories
• Eggo French Toaster Sticks Cinnamon: 2 pieces = 15 grams sugar, 230 calories

14. Frozen Desserts

• Weight Watchers Mint Chocolate Chip Ice Cream Cups (and other flavors): 1 small cup = 22 grams sugar, 140 calories
• Weight Watchers English Toffee Crunch: 2 bars = 20 grams sugar, 220 calories
• Skinny Cow Low-fat Ice Cream Cone (different flavors): 1 cone = 19 grams sugar, 150 calories
• Weight Watchers Giant Chocolate Fudge Bar: 1 bar = 16 grams sugar, 110 calories
• Weight Watchers Giant Cookies & Cream Bar: 1 bar = 15 grams sugar, 140 calories
• Skinny Cow Low-fat Fudge Bar: 13 grams sugar, 100 calories

So as you can see I just highlighted a few that we do take for granted. Be aware of what you place in your mouth and your childrens.

You can now take a deep breath. The holidays are over along with the hustle and bustle of visiting family and friends, parties, shopping and end of the year work deadlines. I’m sure most of you set your New Year resolutions. The only challenge is how long do you think they will last? Are your resolutions obtainable or are they way out in left field?

Here are a few simple steps to get you started:

1. Set realistic goals
2. Nutrition: If you over indulge one meal get right back on track with the next meal. Don’t wait till the following week.
3. Change only one item per week. Don’t cut out all your favorite foods.
4. Portion size all your meals and snacks
5. Eat for energy.
6. Exercise: Starting an exercise program? Listen to your body and don’t overdo it. Sore muscles lead to stopping your program. Start with Energize with Ellen at www.isobreathing.com and you will not feel sore. You can start obtaining results your very first week.
7. If joining a gym set aside specific days and times. Place it in your schedule and make it happen.
8. If lifting weights start out light weight and make sure you are lifting properly to avoid injury.
9. 9.       Aerobics: Aerobic activity is an increase in your heart rate. Use 10 minutes as a minimum. It is a starting point no matter how busy you are committing to 10 minutes a day is a great start. When you have more time then do more. 
10. 10.   Walking is a great start, it’s easy and cheap. If you can’t walk seated aerobics is available. Go to www.isobreathing.com and look up previous shows.  Towards the end of almost each show is seated aerobic activity.
11. 11.   Add in variety with your aerobic activity so you don’t get bored.

Remember that I am here to help you. I want you to succeed but I can’t do it for you. This newsletter is for you so How can I help you?

That encouragement alone will keep these individuals from becoming healthier. I wondered how many of them have high cholesterol levels, blood pressure and are diabetics.  If the female dancers need to be in shape why not the gentleman? What would happen if the females were overweight with their bellies jiggling around?

Just saying…..

The winter holidays are almost here. Thanksgiving is over and the holiday parties are almost upon us. How do you go to a party and not over indulge?

1. Keep up with your schedule and make sure it is up to date.
2. Know ahead of time when there is a party you need to attend
3. Prepare yourself for that up coming party and plan ahead
4. Take a snack with you to work if the party is after work
5. Have your snack 30 minutes before your party
6. Drink a glass or two of water with your snack
7. When you get to the party start with a glass of sparkling water and lime
8. Take a good look at the table where the food is placed
9. Eat only those items that you can’t get any other time of year
10. Take only a portion size
11. Only fill your plate once
12. Try to avoid people walking around with trays of food
13. Don’t stand next to the food table and be deep in conversation (it is very easy to nibble off the table and not be aware of how much you are eating)
14. Limit yourself to 1 alcoholic beverage
15. Most of all don’t miss any meals during the day and get in your exercises

Holiday parties are time to socialize and have fun. They are not the time to overeat and put on the holiday 8-15 pounds.