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Fit Tip: Stay Away from the 4 S’s

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Monday Morning Fit Tip:

Stay Away from the 4 S’s

If you are trying to lose weight and eat healthy, you need to limit the amount of Sugar, Starches, Sodium & Saturated fat in your diet.  

1. Sugar

Sugars and starches raise your blood sugars and can be converted to fat.  There are different types of sugar: added sugar and natural sugar.  Fruits have a natural sugar fructose and are fine when consumed in moderation.  However, try to avoid adding sugar to your foods or consuming food and drinks containing added sugar (such as soft drinks, fruit punches, and specialty coffees).  Read ingredient lists and be wary of words such as fructose, glucose, dextrose & high-fructose corn syrup.

2. Starches

The typical American eats more than 50% of their diet from starches (such as cereal, bagels, french fries, mashed potatoes, and pizza dough).  Like sugars, starches can cause blood sugars to elevate and drop quickly, causing hunger pains and cravings.  Starches may also be addictive, causing over-eating and weight gain. 

3. Sodium  
Sodium retains water which can cause bloating and can cause the heart to work harder, eventually leading to high blood pressure.  However, sodium is essential to maintaining fluid balance in your body, for muscular contractions and even relaxation.   Therefore, when limiting your sodium intake, be sure not to cut back too far.  The USDA recommends 2,300 milligrams a day.

4. Saturated Fat 

Saturated fatty acids are considered unhealthy fats because when eated in excess, they raise your “bad” cholesterol levels and have been linked to an increased risk for heart disease, breast, colon, prostate, and pancreatic  cancer.  To make matters worse, a high intake of saturated fat appears to increase insulin resistance.  While you can’t avoid saturated fat (it’s even in healthy foods like olive oil) you should limit whole milk, burgers, and other foods that contain it in high amounts.

Kathie Brown

Certified NASM and AFAA Personal Trainer. Over 20 years experience. Specializes in weight loss, athletes and women body building and leaning out. Crossfit athlete, trains and competes in Crossfit competitions. Took the L1 Crossfit course and completed the judges course. Enjoys working with all levels and body types and loves seeing her clients get stronger and feel confident.

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