Sonja Blackham

Who wants to give up a daily afternoon treat or a sugary afterwork cocktail? No one really wants to give up anything that brings them pleasure, but if you are reading this then you are interested in what is really going on with the controversy over sugar.

Sugar is a drug.

It’s addictive and causes major harm to the body when consumed in high volume. What is high volume you may be wondering?

Sugar is hiding in many foods you would never suspect such as yogurt, pasta sauces, dressings, and drinks. Sadly, even the “healthy” sugar options effect our bodies the same way and can cause harm. Over-consumption of sugar causes diabetes, tooth decay, and obesity.

The FDA recommends consumers limit added sugar to no more than 10 percent of daily calories. That means eating no more than 12.5 teaspoons, or 50 grams, of it a day. The World Health Organization recommends only half that amount at 25 grams per day.

Ultra processed carbohydrates metabolize as sugar in our bodies as well. These carbohydrates are in almost every boxed food in a conventional grocery store. They have essentially already been broken down in the processing and very little digestion is needed. Therefore, they are absorbed quickly into the blood stream.

Fructose and sugar in all its many forms is similar to alcohol in the way it metabolizes in the liver, inflames the organs, and causes addiction. As Dr. Robert Lustig from UCSF correctly states in his 2009 lecture “Sugar: the Bitter Truth,” fructose is ethanol, but without the buzz…

Sugar consumption is controversial right now mainly because of the money involved in the industry. Many also feel as though everything they enjoy is being demonized and they resist. It’s easy to dismiss various scientific studies because one study says one thing while another says the opposite. Keep in mind that many “studies” are funded by people who want a specific outcome and pay to get it. Be mindful of where you get your information and be mindful of your own body.

Your body is trying to tell you how it feels and what you need to do to feel better. Start by counting your daily sugar intake. You will soon realize after just a few days why there is a war on sugar and how hard it is to get it below 25g per day in our food culture. Read labels and make the effort to reduce your sugar intake and particularly the sugar intake of your children. Rather than feeling deprived, you will soon feel healthier and will soon BE healthier.

After being stuck in the gym all winter long, I relish the first spring walks, runs, hikes and bike rides. Everything is renewed. The air is clean and smells of blossoms and foliage. The dewy mornings with their pink sunrises lure me outside as soon as the first light leaks through my windows. As the days grow longer, heat up, and the newness of spring fades, so does my enthusiasm to exercise.

Not only does my excitement wane, but summer schedules are filled with work, travel, and kids out of school and at home. To help counter these hectic times at home, make a goal to spend more outdoor time this summer as a family.

According to www.letsmove.gov, regular exercise in nature is proven to improve children’s physical and mental health. Outdoor activity helps kids maintain a healthy weight, boosts their immunity and bone health, and lowers stress.

This site also references that kids need at least 60 minutes of active and vigorous play each day to stay healthy, and one of the easiest and most enjoyable ways to meet this goal is by playing outside.

• Make yard work fun by setting up a yard obstacle course.
• Pack a picnic and hike to a beautiful location for breakfast, lunch or dinner.
• Go on a treasure or scavenger hunt on a trail or through the neighborhood with a list of items to search for.
• Pick up a family sport such as tennis, golf, swimming, or frisbee that everyone enjoys and commit to playing as a family once a week.
• Bike, walk, or run to a destination that, as a family, you set as a goal.

I grew up playing tennis because my dad taught the sport for most of my childhood. There were many moments I just didn’t want to play. Now I am so grateful to my parents for incorporating me into their active lives in order to benefit me and set an example for my future.

No matter how busy life is, make an active lifestyle a priority. It will, no doubt, benefit your children’s current and future health and your own wellbeing as a healthy, active adult.

With Memorial Day just around the corner and the upcoming summer BBQs and vacations inching closer and closer, many of us are thinking about all the time for lounging, eating amazing meals, sharing drinks with friends, and the array of beautiful desserts that will vanish off our plate.

The holidays and vacations are meant for enjoying family and friends, as well as catching up on some rest and relaxation. These times are special and should be cherished. A break from your regular exercise and diet can bring a revitalized feeling back into your routine as long as you can keep stress at bay and your wits about you. Planning ahead can help ease the stress and keep your goals within reach.

Many of us spend Memorial Day weekend going to the beach, camping, BBQing and participating in other outdoor adventures.  Whether you are heading out of town or staying close to home, make it a goal to spend some active time outdoors and plan for good healthy BBQs to kick off an energetic summer season.

The closer you stay to your goal on a daily basis the easier it is to get back on track after you take a celebratory break from your usual diet and exercise routine.

Healthy meals in the summer are easy to obtain! Good quality chicken, fish and beef taste great brushed with olive oil, salted, peppered and grilled. Load your plate with grilled peppers, zucchini, asparagus and salad. Pack a picnic with fresh veggies, fruits, salads, nuts and lots of water. Definitely celebrate and eat some potato chips, potato salad and desserts, but try to fill up on the healthy items first.

Go outside and get your heart pumping! Set off on a cool mountain mid-day hike or sunset hike with an energy-packed lunch or dinner. Bike and run with friends or plan to play a sport together. Meet at the swimming pool or reservoir and get your body in motion. Sunbathing does not count as an active sport. Make sure to take those important moments to rest and relax.

And remember that the downtimes always feel better after times of exertion.

I am still working on figuring out my love language, but when my husband comes home and says, “let’s go out to eat”, I swoon! By the end of the day there is nothing better than a reprieve from cooking a meal for the family.

Salt Lake City has recently received a lot of attention for the foodie culture that has been growing at an exponential rate over the last few years. The restaurants are plentiful, varied, and offer dishes at all price ranges, making them accessible to the masses.

There is one draw back to all of these plentiful, accessible, varied, and down right yummy options for food.  It is so much easier to succumb to unhealthy eating.

How can we enjoy eating out without over doing it and loosing control of a balanced diet? Good news! There are ways to do it. Europeans do it, so can we.  Here are five suggestions to help you make good choices for a healthy diet while eating out.

First things first, choosing the restaurant is key.

Check the menu before you leave home. Find a place where they don’t offer fried food, take the temptation away by not giving yourself the option. Pick a restaurant within walking distance if possible. Not only do you get exercise but it will make the whole dining experience seem leisurely and help slow your eating. The dining atmosphere also makes a big difference in how we consume. Eat at places that offer a calming and slow paced vibe. Enjoy every single bite!

Second, skip the fancy drinks.

The sugar that is added to many mixed cocktails will only give you a headache and add to your unnecessary calorie intake. Also, skip the sugary sodas and drinks, choose water instead. Drinking water before and during a meal will make you feel the sensation of being full faster.

Third, order a side salad first instead of an appetizer.

There are so many beautiful and varied salad options. Ask for the dressing on the side and be careful of the add ons. A side salad is best for you when you stick to the basics.

Fourth, make it your way.

Most restaurant will add and subtract from the items on the menu to suit your desire. Substitute a salad for a less healthy side dish. Request a lighter oil-based dressing instead of a cream-based option or request dressing on the side. Many restaurants now offer small plates which can add more variety without adding more food and you can share with the table. This also makes the dining experience more communal and slows everything down.

Fifth, skip dessert.

I know, for some of you, this might take all of the joy out of having a meal out. If you just can’t pass on dessert ask your server if they have small portion desserts or dessert bites, like a cookie or fancy chocolate.

Your love for dining out doesn’t need to be foiled by the fear of an unhealthy diet.   Staying strong and making good choices is the most successful way to feeling good and looking good too!