Sunday, January 31, 2016
The FDA is now recommending a cap on Americans' daily intake of sugar. The guideline states that sugar should not make up more than 10% of a person's daily caloric intake. I am sure we all know that we should cut back on sugar, especially after all the holiday treats in November and December. However, when you really try to stick this rule, it is almost impossible. As the linked article from the New York Times points out, there are a lot of "hidden sugars" lurking where you would not expect it, like tomato sauce and yogurt.
One of my favorite "foods" (which are really man made creations I suppose) is breakfast cereal. I have been making an effort in the last few weeks to pay more attention to the grams of sugar per serving listed on my cereal boxes' Nutrition Labels. I think people assume most of the cereals with the dehydrated marshmallows and leprechauns, any sort of variation on the word "cookie" (Cookie Crisp, Oreo O's), or based on a candy (Reese's Puff's) are probably the most sugar laden cereals out there but that is not always the case. Out of all of the cereals that have passed through my cupboard (and there have been a lot!), Raisin Bran tops the charts at 18 grams of sugar per serving! To put that in perspective, Honey Smacks, noted by multiple websites as the "top" kid's cereal sugar offender, has 15 grams of sugar per serving. I can only assume Raisin Bran isn't in these lists because it is not marketed to children which is typically the focus of these studies? In the pictures above, Cheerios (or the store brand equivalent Toasted Oats) is the top picture with an amazing low (for cereal!) 1 gram of sugar per serving...the second picture with 12 grams of sugar is Wegman's Fall Harvest cereal: whole oat clusters, multi-grain flakes dried cranberries, apples and pumpkin seeds.
So now what? I am doing a few things to try to switch things up:
- I am paying closer attention to the sugar listed on the nutrition labels. It's difficult to find a low sugar cereal that also does not have BHT (another post for another time)
- I am trying to switch up my morning routine more. Cold cereal is super convenient to throw in a container to take to work, but some whole wheat toast with avocado is pretty tasty as well.
Sunday, January 10, 2016
Happy New Year!
Every year in December I get excited about reflecting on the year that is ending and making resolutions for the next one. Others shun the practice. Of course, since I am into it, I am curious on why some people do not see the value in the practice. Here are some of the arguments I found against setting New Year's Resolutions and my counterargument for each:
You can set a goal any time of year, you shouldn't have to wait until January 1st. Agreed, set a goal whenever you want to....but sometimes everyday life gets in the way and you find yourself in December thinking, "Damn, I can't believe another whole year has passed and I still haven't learned to play the guitar". End of December/beginning of January is a great time to re-evaluate things and right the ship so to speak. This needs to be done periodically, so why not now? Otherwise re-evaluation might be just another task that gets procrastinated.
January might not be a good month for some particular goals. Eh...weak argument in my opinion. Sure, maybe January is not the optimal month to look for a new job, move or sell your house. No one said you had to achieve the goal in January, just start it in January and work on achieving it throughout the year. There is plenty of prep work that goes into looking for a new job, for example, that can be started immediately.
- rank the most important things you want to get out of a prospective employer
- determine how far you are willing to commute
- research companies that do the work you are interested in
- research the financial viability of the company you think you want to work for
- perfect that resume!
If you set a goal and fail to achieve it, the psychological affect of the failure out weighs the benefit of setting a goal. I think this one comes down to the goal itself and how you define "failure". First, when setting goals, you have to make sure they are achievable...otherwise, it is really a pipe dream, not a goal. For many folks the standard New Year's goal is weight loss and getting healthy. Is this achievable? Yes, but we each have our own set of limitations that need to be taken into account like specific "powerhouse" foods that might clash with your medication or a pre-existing back issue that prevents you from doing dead lifts at the gym. Also, you can't go from 0 to 100 in one week. Incrementally build on your fitness/health goals and don't necessarily focus on the results, especially in the beginning. I have met people who don't run at all, who have told me that think they would be able to run 10 miles right out of the gate. They feel they wouldn't need training because they were an athlete 10-15 years ago in high school or college. That's not realistic. I am not a doctor or a trainer but you can see where I am going with this. Start with the small things like not drinking soda and walking and then build up to doing a 5k.
For myself, I set a number of resolutions this year in various categories like relationships, health, work and travel. One thing I did this year that I had not in previous years is write them down. I am not really a written list person...I tend to keep mental lists. However, the mental list has failed me many times, so I am trying something new, hoping it will keep me more focused.