MCM Fall 2018

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MCM Fall 2018 My Connections Magazine Fashion Statement Entertainment This constant battle of giving in can surely lead to weight gain around the belly, let alone trimming lower belly fat. Your Action plan: The first strategy to fight the battle of stress eating is to stay clear. keeping sugary snacks and fatty foods handy just makes the matter worse. Instead, stock your fridge with "healthy snacks" such as Greek Yogurt, apple, hummus, cottage cheese— belly fat friendly foods. And throw away anything you know you shouldn't be eating or snacking on constantly. Because with "chronic stress", the chances are, you will be snacking them much more frequently than you should. The folks at Harvard health also recommend these lower intensity exercises to reduce high cortisol levels. Meditation // Taking a few minutes daily to meditate can reduce stress. Meditation may also benefit people in making more mindful food choices. Exercise // High-intensity activities increase cortisol levels temporarily, but low-intensity exercise seems to reduces them according to researchers at the University of California. Low-intensity exercises include yoga and tai chi. 2. Reduce Your Sugar Intake Your body can only handle so much sugar, one to two teaspoons at a time max. Anything more than that has the potential to be converted into body fat. Whether naturally occurred or added, sugars are carbs and listed under total carbohydrates on nutritional labels. Usually, one figure sums the total sugar content, but naturally occurring sugars and added sugars are different in nature. Naturally occurring sugars which include fructose can be found in fruits, other plant-foods, and lactose (milk). Added sugars include white sugar, brown sugar, honey, corn syrup, fruit nectars, fructose, and dextrose. It's a type of sugar that gets added to a food or beverage during their preparation and processing, hence the name. It's not naturally occurred as the first type of sugar. 23
MCM Fall 2018 My Connections Magazine Fashion Statement Entertainment On nutritional labels, both sugars are listed as grams, a metric measurement of weight. And for many, this gram measurement is not familiar or easy to interpret. That's because a more approach to measuring something of small volume in America is teaspoons or tablespoons, especially in recipes. And to determine how much sugar you are consuming throughout the day, it's important to know how to convert from grams to teaspoons. With that, you can learn to properly manage your sugar intake. So let's get started. This can be a sure way to reduce your sugar intake. • Sugars: 4 grams equal to 1 teaspoon. Using this equation you can easily look at any food product to see how much sugar or more precisely how many teaspoons of sugar it contains. To start, take the gram listed for one serving and divide it by four to convert to teaspoons. The chart below shows a few examples and demonstrates how to convert the sugar content of a 20 oz sugar containing beverage. Column 1 shows the sugar in teaspoons for drinking 8 oz, column 2 shows the sugar content for 16 oz, and column 3 shows sugar for the entire 20 oz (7). Column 1 Column 2 Column 3 Beverage = 8 ounces (1 cup) Beverage =16 ounce (2 cups) Beverage =20 ounces (entire container) Calories: 110 Calories: 220 Calories: 330 Sugars: 28 grams Sugars: 56 grams Sugars: 70 grams Conversion: 28 grams divided by 4 = 7 teaspoons of sugars Conversion: 56 grams divided by 4 = 14 teaspoons of sugar Conversion: 70 grams divided by 4 = 17 ½ teaspoons of sugar According to Rush University Medical Center, "sugar increases belly fat" and fiber reduces belly fat. Sugar is one of the biggest reason people gain weight. Sugar is made up of half glucose and half fructose, and fructose only gets metabolized by the liver. With high consumption of refined sugar, the liver gets burdened with fructose and ends up turning it all into fat. It's been seen by a number of studies that excess sugar, fructose, in particular, can lead to accumulation of belly fat. Simply put, sugar increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems. Many experts believe this is the primary cause of sugar's harmful effects on one's health. 24
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MCM Fall 2018

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