DID YOU KNOW?

It may be easier to drink a quick cup of juice than peel the orange, but you will be missing out on additional nutrients, digestion-friendly fiber and will not feel as full from just a liquid! Plus, juice often has processed sugar from sugar canes and beets. These are broken down and changed on a chemical level to make food and drinks sweeter. Processed sugars such as sucrose or “table sugar” and high fructose corn syrup provide a quick source of energy but does not last. For a longer lasting source of energy in your next snack, choose nutrient-dense snacks like whole fruits, vegetables, nuts or seeds.

SECRET SUGARS: WHERE IS YOUR SUGAR HIDING? By: Emilee Traxler

Sugar: it may be part of your guilty pleasure treat, but it is not as sweet as you think. Research shows that getting too much sugar can lead to issues such as obesity and heart disease. Sugar can be hidden in many places in your diet, so whether you identify yourself as a sweet or savory person, be aware, sugar can be as sneaky as it is tasty! The first step to understanding sugar is knowing the two different types, naturally occurring and added sugar. Naturally occurring sugar is found in foods such as fruit and dairy. Added sugar, which usually causes more problems, includes any sugar or sweetener that is added to foods or beverages during processing. Although naturally occurring sugars come from healthy sources, it is important to watch both types of sugars in your daily diet. How much is too much? The American Heart Association currently recommends no more than 9 teaspoons (38 grams) of added sugar per day for men, 6 teaspoons (25 grams) for women. For reference, one 12-ounce can of regular soda can contain over 9 teaspoons, or 39 grams of sugar. Currently, the average American consumes 19.5 teaspoons (82 grams) of sugar every day.

Where can you find it? Added sugar can be found in some of our favorite savory treats like pasta sauce, bread, ketchup, dried fruit, salad dressings, salsa, lunch meats and many more. Manufacturers add sugar to 74% of all processed foods sold in grocery stores. Added sugar may also be hiding in your “healthy” food options. If you are watching your sugar intake check the labels on your yogurt, vitamin waters, breakfast/granola bars, cereal and peanut butter. Sugar also disguises itself under many different names, over 60! Here are just a few: ◼ High fructose corn syrup ◼ Corn sweetener ◼ Agave nectar ◼ Barley malt ◼ Cane juice ◼ Dextrose ◼ Maltose ◼ Mannose ◼ Sucrose

IN THIS ISSUE

◼ September takes a closer look at sugar—where it is hiding, smart alternatives and other sugar uses. Does eating lots of sugar cause diabetes? Find out in this month’s question and answer.

SEPTEMBER 2018

WHAT’S INSIDE

QUESTION & ANSWER

Diabetes and sugar intake

TARGET TRAINING

Hamstring curl

LIFE BALANCE

Sugar scrub

CHALLENGE OF THE MONTH

Natural sugar

FOOD FOR THOUGHT

Berries

RECIPE

Oatmeal cups

By: Chelsea Tjornhom

Diabetes affects how the body processes Glucose (blood sugar). Glucose is a form of sugar from carbohydrates to be used as energy. Continuously high glucose levels can make it difficult for your body to produce enough insulin. This lack of insulin control may lead to Type 2 Diabetes. Knowing that high blood sugar causes complications, it may make sense to assume that eating too

much sugar causes Diabetes, but it is not this simple. Type 1 diabetes usually starts during childhood and is caused by genetics. Although you cannot control the genetics causing Type 1, complications can be avoided by following the same recommendations provided for preventing Type 2 diabetes. Type 2 diabetes typically starts later in life and is caused by genetics or lifestyle behaviors such as poor diet and lack of physical activity. Type 2 diabetes usually begins with insulin resistance. Over time, insulin is less able to do its job of moving glucose. What is the relationship between insulin resistance and how much sugar we eat? While eating sugar by itself does not cause insulin resistance, a diet high in calories can lead to weight gain which decreases insulin sensitivity in the body. Around 60 to 90 percent of Type 2 diabetes is related to obesity or weight gain. In addition to regular blood testing with your doctor. The American Diabetes Association recommends these five lifestyle changes to reduce your risk for Type 2 diabetes: 1. Reduce sodium, saturated fat, trans fat, cholesterol and sugar 2. Consume high-fiber foods (fruits, vegetables, beans, whole grains) 3. Be physically active about 30 minutes per day 4. Lose weight if you are overweight 5. Quit using tobacco products

DOES EATING A HIGH-SUGAR DIET CAUSE DIABETES?

TARGETED MUSCLES: HAMSTRINGS AND GLUTEALS

START ◼ Lie face down on a mat or bench and hold a dumbbell between your feet.

◼ Keep your core engaged by drawing the navel in toward the spine to maintain neutral back alignment.

MOVEMENT

1. Keeping the dumbbell between your feet, bring your heels up toward your gluteals by bending your knees without bending at your hips or waist.

2. Slowly lower and return to the starting position.

By: Chelsea Tjornhom

SUPINE HAMSTRING CURL

VARIATIONS

◼ Advanced: Lay with your abdominals on a ball in a plank position, hands on the floor to stabilize and legs straight out with the dumbbell between the feet. Do the exercise as described above.

SUGAR SCRUB TO SUPPORT YOUR SKIN By: Hayley Jones

FOODUCATE Lose, gain or maintain your weight by eating tasty and healthy foods with Fooducate. You will have access to an array of healthy meals and ingredient alternatives all at your fingertips. You can also join Fooducate

for a community of motivators while on your wellness journey.

NATURAL SUGAR Trying to get your sweet tooth under control? This month, challenge yourself to choose treats with natural sugar instead of sugary treats like candy, baked goods, ice cream or soda.

By: Emilee Traxler

By: Hayley Jones

Homemade sugar scrub: 1. Pour 1 ¼ cup brown or white sugar into a mason jar. 2. Add 6-8 tablespoon of coconut, olive, vegetable or avocado oil. 3. Sprinkle a few drops of essential oil. Lavender to promote relaxation, grapefruit to promote energy or ginseng to promote circulation. 4. Place a lid on the jar. Store in a cool, dark place. Use scrub within six months for optimal freshness.

Sugar is usually something you want to be cautious of in your diet but when it comes to your skin, you may want to be including it in your skin care routine! Check out these benefits on how sugar scrubs support your skin. Hydration Sugar naturally draws moisture from the environment into your skin – helping to keep your skin hydrated and decreasing dryness. When the cool, fall weather approaches, try using a sugar scrub to avoid dry, cracked skin. Exfoliation Sugar is a natural source of glycolic acid – an exfoliator for the skin that removes dead skin cells. This process accelerates your skin’s regeneration process and leaves you with a smooth texture on the surface. Regrowth If you have sun spots, sugar scrubs can help. The sugar helps stimulate new cell growth, which may rid the skin of the darkened, damaged, sun spots. Making a sugar scrub at home is an inexpensive and effective way to take care of your skin. When choosing a sugar scrub, consider the ingredients. Brown sugar is typically softer so best to be used on your face or sensitive skin. White sugar has a naturally course feel, making it better for your body.

◼ Popcorn ◼ Fresh fruit ◼ Unsweetened peanut butter or almond butter

◼ Plain yogurt ◼ Sparkling or plain water flavored with mint or cucumber ◼ Unsalted almonds or walnuts

RICOTTA BERRY

OATMEAL CUPS

Looking to satisfy your sweet tooth without going overboard on sugar? Fruit is a healthful way to cater to a sweet tooth and add nutrients to your diet. When it comes to fruit, berries are a great way to keep your sugar intake low. Fresh or frozen berries have a sweet flavor and are highly nutritious. The science behind berries shows they are one of the best fruits available, packed with vitamins and nutrients that can be extremely beneficial. Flavonoids Flavonoids are found in almost all fruits and vegetables and are responsible for their bright colors. They continue to be researched, but one thing is clear, their health- promoting properties are noteworthy. They improve memory, prevent blood clots, lower high blood pressure, reduce inflammation and boost immune function.

Antioxidants Made up of vitamins A, C and E, antioxidants help fight a chemical reaction that can cause damage to many cells in your body. Berries are chock-full of antioxidants, especially cranberries, blueberries and blackberries. Fiber Fiber helps slow down the movement of food though your digestive tract leading to reduced hunger and increased feelings of fullness. Raspberries and blackberries pack the biggest punch with over 7grams of fiber per cup. That is 30 percent of your recommended daily value! Vitamin C Berries are high in vitamin C, a nutrient that helps prevent infection and support a healthy immune system. Many berries provide up to 50 percent of your recommended daily value of vitamin C per serving, however, one cup of strawberries provides 150 percent RDV! Next time you are looking for something sweet, grab a handful of your favorite berries. You will satisfy your sweet tooth with a highly nutritious snack.

BERRIES: BIG HEALTH BENEFITS By: Julie Broberg

Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.

INGREDIENTS:

◼ 3 cups quick cooking oats

◼ 1 tsp. ground cinnamon

◼ 1/2 tsp. ground nutmeg

◼ 1/4 tsp. table salt

◼ 1 1/2 tsp. baking powder

◼ 2 cups nonfat milk

◼ 1/2 cup ricotta cheese

◼ 2 tbsp. maple syrup

◼ 1 cup frozen blueberries or other berry choice

PREP TIME: 35 MINUTES SERVES: 12 MUFFINS

Nutritional Info

Calories 82

Fat (g) 1.6

Carbohydrates (g) 13.5

Fiber (g) 1.5

Protein (g) 3.9

DIRECTIONS:

1. Preheat oven to 350 degrees. Spray a 12-cup muffin pan with cooking spray or muffin liners.

2. Combine the oats, cinnamon, nutmeg, salt, baking powder and milk in a large mixing bowl. Add the ricotta cheese and maple syrup and stir well. Gently fold in the blueberries.

3. Using a small measuring cup, divide the oatmeal mixture among the muffin cups.

4. Bake for 30-35 minutes until a toothpick comes out clean. Let cool before removing muffins from pan. Store in an airtight container in the refrigerator or freeze.