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Sugar: How Much Do You Really Know?

January 27, 2017realadmin_adminEducation

The prevalence of sugar in foods today has skyrocketed. Its in snack foods, low fat foods, processed foods and fast food. It’s hidden in foods we may not even think contain that much sugar. This is the case in low fat foods. Low fat foods are marketed as healthy due to the low fat but when they take out the fat they replace it with sugar! So they can claim low fat while it contains 10-20 grams of sugar!

The daily recommended amount of sugar by the World Health Organisation is 36 grams (or 9 teaspoons) for males and 24 grams (or 6 teaspoons) for women.To put this number into perspective, the average can of coke has approximately 10 teaspoons of sugar, which easily puts men and women over their daily intake of sugar. Hundreds of years ago people were living of relatively low amounts of sugar and it has only been in the industrial age that the amount of sugar we consume has skyrocketed!

The average daily consumption of sugar is approximately 130-180 grams a day, which is around 80kg of sugar per year! You can imagine the effect this is having on our health and our quality of life as a whole.

Consuming this much sugar can have negative health effects such as:

  • Increased blood pressure
  • Insulin resistance
  • Diabetes
  • Tooth decay
  • Inflammation
  • Poor sleep
  • Increased risk of cancer
  • Increased pressure on the liver and fat around the liver
  • Increased risk of heart disease
  • High cholesterol

 

Sugar is very easy to overeat due to the addictive nature of the substance. Sugar is said to have the same effect on the brain as cocaine. It activates the same pleasure centres as this other drug, which is why people come back to it again and again. The dopamine release triggers a feeling of relaxation and reward. Another reason it is so easy to overeat is due to the fact that fructose has the ability to turn off appetite control within our brain. This means are brain will struggle to recognise when our stomach is actually full leading to feelings of hunger when in reality, we don’t need more food at that given time. Overtime this can lead to overeating and eventually weight gain.

As sugar is addictive, going off it can lead to withdrawals, which may make it seem like sugar is an essential part of the diet when as a matter of fact, it isn’t. Withdrawals can include headaches, tiredness, irritability, hunger, fatigue and mood swings. It will only take 1-3 weeks for the average person to kick the sugar habit and once you do, you will feel extremely better!

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The 3 most effective stress management strategies The 3 most effective stress management strategies

Stress is not just emotional but it can also be physical. There comes a point where your physical body can be just stressed and tired. So here are 3 of the most effective ways to manage emotional stress as well as physical stress anyone can use. 

1. MEDITATION. At first meditation seems daunting and pointless to some. However it can be an awesome way to give your body both a mental and physical reset from day to day life. Having a crazy day at work just to get home to an even busier family life can be strenuous on the body and mind. So taking 5-10 minutes to just find a quite place where you can just sit relax and breathe. You don’t have to be an expert at MEDITATION to give it a go and feel real benefits just from a few minutes. 
2. SLEEP. Getting a good nights rest sounds so simple but it could be the difference between you being or not being stressed. In the world today we are always go go go and sometimes it’s hard for people to stop their day early to get to bed at a reasonable hour, but SLEEP is an integral part of stress management for everyone. So to put it simply focusing on getting a good 7-8 hours of straight sleep can help anyone manage their levels of both physical and emotional stress. 
3. WALKING OUTSIDE. Just the act of being OUTSIDE during the day or even at night can calm a persons stress. Add in the benefits of WALKING and you have the ultimate stress reliever. Having a long stressful day? Head OUTSIDE and get some fresh air.

Finding time in your day for at least one of these strategies might just change your attitude for the rest of the day. Becoming less stressed is always a positive and their is no harm in trying 1 if not all 3 of these strategies during your day. 

Coach Kyle 😁💪🏽
Wednesday night with Kyle is pumping tonight! Love Wednesday night with Kyle is pumping tonight! Love seeing the community getting stuck in mid week 💪🏼🏋🏻‍♀️
🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

COACH DAMON 🤟🏻
LEGEND OF THE WEEK Congratulations to this super LEGEND OF THE WEEK

Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
3x PT 🏋🏻‍♀️
2-3x Sweat 🏃🏻‍♀️
Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
• 50kg back squat for 8 reps
• 60kg deadlift for 6 reps
In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

Aside from that, Joanna brings such a warm and kind energy into the gym that is appreciated by all the staff and members, and makes us proud to have you as part of our gym, so thank you Joanna!
And congratulations to this Legend! 🌟🏋🏼‍♀️🤩
Coach P 💁🏻‍♀️
BEST MORNING EVER 😍 I love this CORE class an BEST MORNING EVER 😍 

I love this CORE class and the fun/burn we share. Thankyou all for coming everyone. You’ve done amazing things this morning, now go and share the love. 

Morning’s at RFT 🙌🏼
Coach B xx
Awesome 6:45 team smashing the classes tonight. On Awesome 6:45 team smashing the classes tonight. On fire ! 🔥🔥

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