Download Sugar, Too Much of a Sweet Thing Freestyle

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