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2411 Glendale Milford Rd. Cincinnati, OH 45241 September 2016 http://geaefitness.trihealth.com https://blogs.aviation.ge.com/aviationhealthandwellness Sugar, Too Much of a Sweet Thing How much sugar is too much for children aged 2 to 18 years? According to the American Heart Association children should consume no more than about six teaspoons of added sugars in their daily diets. Researchers are saying it is an “important public health target” to limit the sugar intake of children to what is equivalent to 25 grams. "A diet high in added sugars is strongly associated with weight gain, obesity, insulin resistance, abnormal cholesterol and fatty liver disease in children, and all of these increase future cardiovascular risk," said Dr. Miriam Vos, an associate professor of Pediatrics at Emory University and Children’s Healthcare of Atlanta. "I hope that this statement helps parents and organizations that help care for children by providing an achievable goal," she said. "How much sugar is OK for kids has been a confusing issue for parents, and this statement provides a target that parents can understand, and that will make a huge difference for the health of children." The latest national dietary guidelines released by the Office of Disease Prevention and Health Promotion recommends limiting sweets so that added sugar makes up 10% or less of your daily calories. Many parents may be asking themselves, what is added sugar and where is it hiding? The answer would include any table sugar, fructose or honey used as an ingredient in processing and preparing foods or beverages, eaten separately or added to a meal at the dining table. Some foods that contain added sugars are soft drinks, candy, cookies, cakes, ice cream and pies. Vos gives the following example: "A plain whole grain bagel with cream cheese can have no added sugar, while a frosted doughnut has 23 grams of added sugar. A bowl of cereal can range from 1 gram to 12 or more grams, depending on the brand. One soda typically has 33 grams. A healthy breakfast of a low added-sugar, whole-grain cereal with a piece of fruit and a glass of low-fat milk would have about 1 gram of added sugar [but] varies by the cereal.“ Source: www.cnn.com Freestyle Swim Clinics The GEFC is excited to offer free Freestyle Swim Clinics to swimmers of all skill levels. Group sessions on a variety of topics will be led by Natasha Saylor, Red Cross Certified Water Safety Instructor. Sign up for one or sign up for all classes! Please register at the front desk by September 16. Classes are free; must be a fitness center member to attend. Beginner 1 : No previous swimming experience, but you want to learn swim basics: front float, back float, recovery from gliding. Tues. 9/20, 10-10:30a & Wed. 9/28, 1:30-2p Beginner 2: Review level beginner I skills and begin novice freestyle. Tues. 9/20, 10:30-11a & Thurs. 9/29, 5-5:30p Intermediate: Tips to make your stroke more efficient. Tues. 9/20, 11-11:30a & Wed. 9/28, 1-1:30p Advanced: Ways to improve your technique. Thurs. 9/22, 6-6:30a & Thurs. 9/29, 5:30-6p Flip turns: Learn how to do a flip turn. Fri. 9/30, 11-11:45a Contact Erica, 243-0768 or [email protected] Boost Your Fiber Intake to Reduce Cholesterol According to the Centers for Disease Control and Prevention heart disease is the No. 1 killer of both men and women in the United States, accounting for one in every four deaths. High levels of low-density lipoproteins (LDL) cholesterol are markers of heart disease risk. The good news is that consuming at least 5 to 10 g of soluble fiber per day can reduce LDL cholesterol levels by approximately 5%. The National Cholesterol Education Program Expert Panel recommends consuming 10 to 25 g of soluble fiber per day and reducing saturated fat, or high fat animal products, to help lower blood cholesterol. Dietary fiber is the part of the plant not broken down in our guts. Soluble fiber dissolves in water, forming a gel, and insoluble fiber does not. Soluble fiber blocks some of the reabsorption of digestive bile acids, which are high in cholesterol, in the intestinal tract. The fiber traps the bile before it can be reabsorbed by the body and both are excreted from the body, essentially lowering the amount of cholesterol recirculating within our bodies. To increase your fiber intake choose a diet high in fruits, vegetables, and whole grains. Check out this link for the fiber content of different food! http://www.ddcoc.com/docs/HighFiber.pdf Source: National Heart, Lung, and Blood Type of Fiber Sources Beta-glucan Grains (oats, rye, barley) Pectin (sugar acids) Fruits, vegetables, legumes, sugar beets Natural gums Seeds (guar and locust bean), trees (gum acacia), seaweed (carrageenan), microbes (xanthan gum) Inulin Chicory, onions, wheat, Jerusalem artichokes; increasingly added to processed food such as breakfast bars Institute. Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, & Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Final Report NIH Publication No. 02-5215. Bethesda, MD: National Institutes of Health; 2002. Theuwissen E, Mensink RP. Water-soluble dietary fibers and cardiovascular disease. Physiol Behav. 2008;94(2):285-292. Healthy Aging Month When you eat better you live better. Nutrition is one of key elements to healthy aging. Joining nutrition on the road to healthy aging are daily physical activity, mental health and social activity. All of these elements have an effect on how you look and feel as you age. Here are a few ways that can help with keeping those areas stimulated that encourage an overall healthy lifestyle. -Make an effort to have a nutritionally balanced diet by eating more fruits and vegetables and less processed foods. -Make sure you are engaging in exercise and physical activities that challenge your body. Whether it is participating in recreational sports like tennis and horseshoe or competing in events such as 5k walks/runs, exercise is a very important component of healthy aging. -Challenge yourself mentally. If you don’t use it you lose it. Keep your mind active in a variety of ways. Puzzles, reading, drawing and painting all help keep the mind active and creative -Having a social life helps as well. Spending time with friends and family and attending events are good ways to stay socially active. This element can sometimes be overlooked when healthy aging comes to mind but having a solid social life can help relieve stress and fight depression. Fall Into Group Fitness