The “Con Man” In Your Food

The “Con Man” In Your Food

The "Con Man"

Hiding In Your Food

“Added sugar is hiding in foods that some consider healthy; 

such as yogurt, milk, granola and energy bars. 

Even savory foods are affected. 

Ketchup, breads, salad dressing, pasta sauses, you name it.”

What’s Lurking In Your Food?

With more and more research revealing the dangerous effects of consuming high amounts of sugar, the public’s awareness has significantly increased.  The problem…(aside from those knowingly consuming too many sugary treats) many people have no idea sugar is also being laced into just about everything they consume! From bread…to condiments and dressings…even injected into meats.

 

According to many studies, sugar is as addictive as cocaine and it’s well known, too much sugar has detrimental effects on the body.

 

As a result of the increasing awareness, food companies have become clever, changing the name of “sugar” to sneak it into food ingredient labels. We’re going to go over all the “alias” names for sugar but first, let’s share some helpful suggestions…

Helpful Suggestions:

Read The Ingredients!

Read the ingredients on every food label. There are plenty of options that offer low or zero, added sugar or artificial sugar. 

Avoid "HFCS"

Avoid high fructose corn syrup (HFCS) at all costs. To put it simply, HFCS is an artificial sugar that heightens the potency of fructose to unnatural amounts.

Learn The "Alias" Names

Study and learn the names below so you can become familiar with how many of your regularly consumed foods may be affected by added sugars. 

Stick To Whole Foods

Stick with foods in their “most whole” form. Example – If you’re craving orange juice, try eating an orange stead of consuming fruit juices or orange flavored candy, etc.  Try to make at least half of your meals foods that are one ingredient…themselves! 

Use Fruit For Cravings

When craving something sweet, try using fruit as an alternative for cookies, candy, ice creams, and other highly processed deserts.  Chilled strawberries, sliced kiwi, clementines, etc. are all great examples of  sweet, nutrient-packed treats! 

Why Refer to Sugar as a “Con Man”? …

Several reasons!

First, high doses of added sugars play “tricks” on your brain. Making you think something may taste better than it actually does.

Next, high amounts of added sugar can make you believe you have “energy” when in reality, your body is working double time to remove that sugar from your bloodstream. Then suddenly, poof! Your “energy” levels nose dive leaving you feeling twice as tired.

Lastly, sugar can stimulate important hormones that can either make us feel hungry or satiated. Thus, increasing our appetite and making us eat more! (double ouch).

Not to mention…sugar has so many alias names as you soon will see!

The Hidden Names Of Sugar

Sugar (granulated)
Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm 
Coconut sugar
Confectioners sugar
Corn sweetener
Corn syrup
Corn syrup solids
Date sugar
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiners syrup
Rice syrup
Saccharose

Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Freeflowing brown
Fructose
Fruit juice
Fructose concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (HighFructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar
Sorghum Syrup
Sucrose

There You Have It!

We hope going over all these sneaky alias names for sugar will help you to better regulate your diet. Remember, the healthiest forms of sugar come from natural wholesome sources; primarily sweet vegetables and fresh fruits.  These wholesome sources are nutrient dense and contain healthier amounts of sugar and fiber combined.

 

Refined added sugars, especially “HFCS”, are known as “empty calories” which just means, they lack any real nutritional value and have no health benefits. They do however negatively impact your health by increasing your risk of heart disease, diabetes, obesity, and many other health complications.

 

Until next time, keep your veggie count up and cookie count low! 

Have a Question?

Reach out today!

The “Smarts” Behind SMART Goals

The “Smarts” Behind SMART Goals

The "Smarts" Behind

SMART Goals

“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.”

Andrew Carnegie

What is an effective goal setting technique fitness and health professionals utilize the most?

If you guessed SMART Goals, you are correct!

 

Setting a SMART Goal is a perfect way to help make your longterm health goals become a reality. Your goal may take a little longer to reach however, we can almost guarantee the results will be long lasting vs short lived. Reaching your best self is most definitely a “marathon”; not a sprint!

What Makes Up The SMART in SMART Goal?

Specific

Measurable

Attainable

Relevant/Reward Driven

Time-Bound

1. Specific

Your goal needs to be narrowed down and very specific. Start by creating a clear statement describing your goal. Keep it concise and easy to understand.

If your goal is very large; create smaller more manageable short-term goals while keeping your long-term vision in mind.

Bad Example: “I want to lose a lot of weight”

Good Example: “My longterm goal is to reduce my body fat by 10%. Therefore, my initial goal will be to reduce my body fat by 1%”

 

2. Measurable

How will you track your progress?… How will you get there? Most importantly, how will you know when you have reached your goal? By making sure your goal is measurable!

That means, adding some numbers and/or specific details to the end of your goal action.

Poor Example: “I will eat less fast food”

Good Example: “I will cook my own breakfast 5 times per week instead of ordering fast food. I will log the two days I do not cook in my notebook”

3. Attainable

Next, reflect back on your previous statements and ask yourself…is this attainable?… Meaning, you can work it into your lifestyle and feel confident you can achieve it.

Your goal should be challenging but, don’t forget to leave room for error and unexpected situations.  Setting the bar too high can lead to feelings of defeat and/or negative behaviors.

Poor example: “I will work out and eat a meal replacement shake for breakfast every day”.

Good example: “I will work out and eat a meal replacement shake at least 3 days per week.”

4. Relevant/Reward

Make sure your goal is relevant and has meaning to you (the “why” behind it all). Avoid setting a goal because it’s important to somebody else or pressure from the media/society.

In some cases, people will also set a reward to help motivate them. The reward can correlate to your “why” serve as a positive motivational tool.

Bad Example: “Upon meeting my goal, I will reward myself with a tub of my favorite ice cream.

Good example: “Upon meeting my goal, I will reward myself with a new mountain bike to ride with my spouse”

5. Time-bound.

Always include an end-point. It’s mentally important to keep track of your progression in order to reach your goal. Knowing your deadline helps keep you motivated and your “eye on the target”.
Poor example: “I will eat healthy everyday”
Good example: “I will do “X” for two weeks until “X” date”

There You Have It!

The breakdown of what makes SMART goals so smart!

Now, try to create your own smart goal. It takes a little practice, but you will get the hang of it in no time! 

Use a journal, old notebook, phone app, etc. to write out your first goal. Don’t forget to add your start and end date. Anytime you feel lost, take a peek at this article and use it as your guide. 

Set reasonable date ranges and track your progress. If you need a little more help, reach out to us anytime! 

Have a Question?

Reach out today!

The “WRITE” Way To Health Goals

The “WRITE” Way To Health Goals

The "WRITE"

Way To Health Goals

“Do something today that your future self will thank you for.”

—Unknown

Missing The Target

At one point or another, most of us have set at least one health-related goal. Some of us have set quite a few goals over our lifetime.

So the question is, if the average person sets out to meet a healthy goal, why do they often fail?… The answer is typically one, or a combination of, these three mistakes.

Common Mistakes

#1 Improper Goal Setting

#2 Unrealistic Expectations

#3 Extrinsically Motivated

Imagine this scenario…Alex, a working mother of two, decides it is time to lose that extra 10-15 lbs. gained after her second child. Alex has not been physically active since college and eats on the unhealthy side (fast food is her favorite!).

Alex sets a goal “to begin jogging every weekday morning and eating healthier in order to lose the weight”.

On a scale of 1-10, how likely do you think Alex will meet this goal?…Our guess would be around a 2.

In this article, we will address some common goal setting mistakes then, use the information to revise Alex’s goal.

Common mistakes explained…

1. Too Much Too Soon

Attempting dramatic behavior change so suddenly is a receipe for complications. Extreme change of any kind can quickly lead to relapse, burnout and/or negative effects on your mental and physical health.

Small changes carried out consistently will lead to greater future success.  Set goals which challenge you but, are within your ability. Meeting your goals will help keep you motivated!

2. Overly Broad

Blanket statements such as “eating healthier” and “jogging every weekday” are far too vague.  Unrefined goals can easily lead to emotional frustration because you don’t have enough information.

Make specific statements which clearly outline your plan. “Instead of snacking from the vending machine this week, I will bring healthy snacks from home”.

3. Where’s the Finish Line?

When setting goals, it is important to set a reasonable deadline. Everyone needs a finish line! Working towards a goal requires effort, having an end date will help sustain your mental focus.

Set a reasonable deadline depending on the complexity of your goal. 7-14 days is a good short term goal. Once you reach the finish line, you can then regroup, revise and start fresh! Like we mentioned, meeting a goal has huge benefits for your feelings of self-worth and long term motivation.

4. Most Important, Why?…

People tend to make goals because it seems like the “right” thing to do or, something they heard through the media. If you don’t clearly understand your “why” behind wanting to change/meet your goal, chances are you will struggle.

Intrinsic motivation is desiring something that comes from “inside” or, “from the heart”.  Wanting to lose weight because “you need to”, does not ignite your inner drive. However, wanting “to lose 10-15 lbs because the added weight makes it difficult to play outside your children” showcases a deep intrinsic desire. Repeating your why over and over again can help push your forward towards your goal.

Now, let’s use the information above and refine the initial goal statement.

“My longterm goal is to lose 10-15 lbs because I need to spend more outdoor time with my children and my weight complicates that. My initial goal is to cook my own breakfast at least 4-5 times/week instead of ordering fast food. I will also wake up 30 minutes earlier at least 3 days/week (Mon, Wed, and Fri) to walk for 15 minutes around my neighborhood. I will start tomorrow and stick to this plan for two weeks”.

MUCH better!

Use this information and WRITE yourself a new health goal!  Practice makes perfect. If you don’t feel confident about your ability to be challenged yet capable of meeting your goal, keep revising! Start small and take your time. The journey to optimal health is a turtle race!

Have a Question?

Reach out today!

“Redi”, Set, HEALTH!

“Redi”, Set, HEALTH!

Welcome

To The RediCare VIP Blog

Let’s get started!

“Love yourself enough to live a healthy lifestyle.”

– Jules Robson

The Story

We are living in a world where high deductibles and co-pays have somehow become the “norm”.  The average person and family are struggling or unable to afford even high deductible healthcare. With the cost of living and out of pocket medical expenses steadily increasing, RediCare is stepping in to help!

RediCare VIP’s mission is to make everyday healthcare available to families without financial concerns.

Values & Beliefs

Mission

RediCare VIP’s mission is to make everyday healthcare readily available to families of all sizes.

Excellent Care

All clinical partners are hand-vetted to ensure only the best care is provided to our VIP’s.

Affordability

RediCare believes everyone should be capable of seeking medical treatment whenever necessary. Hence our flat monthly and annual membership options including unlimited visits.

What To Expect?

The RediCare VIP Blog has just begun!

We are excited to provide you with the latest and greatest health news and trends. You can also expect loads of beneficial articles focused on the art of healthy living and even a fun challenge or two!

When we say “healthy living” we mean all aspects of your health! Everything from managing your weight, reducing your stress, creating a work-life balance schedule, fitness support, and so much more!

So get “Redi”, and stay tuned! RediCare VIP is here to change how we “do” healthcare.

To download the RediCare App, click the link below!

Coming Up Next

Articles

SMART Way To Health – The in’s and out’s of setting healthy and smart, smart goals.

I Am Positive! – The nitty gritty on positive affirmations.

The “Con Man” Additive –  Learn what is tricking you every day with too many aliases to count! 

Challenges

Five for Five – Five behavior changes for five lbs.

 

Have a Question?

Reach out today!