Excessive consumption of added sugar can be detrimental to your health.
The addition of sugar to sodas, sweets and other processed foods has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer and caries. But do you know where and how much sugar you consume daily and how to stop it?

Research shows that most Americans eat 55-92 grams of “extra” sugar a day, which equates to 13-22 teaspoons of sugar each day – accounting for about 12-16% of their daily calorie intake.
A much higher percentage than nutritionists who recommend consuming less than 10% of our daily calories from added sugars.
The World Health Organization goes one step further, recommending less than 5% of calories from added sugar for optimal health.

However, reducing the added sugars in your diet can be very difficult.

Here are 13 simple ways to do it!

1. Limit sugary drinks

Most of the added sugars we consume come from sugary drinks – soft drinks, energy drinks, sweet teas and more.
In addition, drinks that many people consider healthy, such as smoothies and fruit juices, can contain staggering amounts of added sugar.
For example, 1 cup (271 grams) of cranberry juice cocktail contains more than 7 teaspoons of sugar (31 grams).
In addition, your body does not recognize the calories from drinks in the same way as it does from food. The calories from the drinks are absorbed quickly, resulting in a rapid rise in your blood sugar level.
Drinks also do not make you feel as full as solid foods, so people who consume a lot of calories from drinks end up eating more.
Reducing the intake of sugary drinks can help both in weight loss and in improving overall health.

Here are some healthier drinks that are naturally low in sugar:

• water
• unsweetened carbonated water
• herbal tea
• black or green tea
• coffee
• herbal tea to curb sugar cravings

2. Avoid sweets with sugar

Most desserts do not offer much nutritional value. They are full of sugar, which causes a sudden rise in blood sugar and can make you feel tired and hungry as well as lead you to constantly look for more sugar.
Cereal and dairy-based desserts, such as cakes, pies, doughnuts and ice cream, account for more than 18% of the added sugar intake in the diet.
So try the following alternatives instead:
• fresh fruits
• yoghurt with cinnamon or fruit
• baked fruit with cream
• dark chocolate (70% cocoa or higher)

And remember! Replacing sweets with fresh or baked fruit not only reduces your sugar intake but also increases the fiber, vitamins, minerals and antioxidants in your diet.

3. Avoid sauces with added sugar

Sauces such as ketchup, barbecue sauce, ready-made spaghetti sauce and sweet chilli sauce are very common in most kitchens. However, most people are not aware of their sugar content.
One tablespoon (17 grams) of ketchup contains about 1 teaspoon (5 grams) of sugar.
Look for “no added sugar” spices and sauces to reduce the hidden sugars in these products.
Other options for seasoning your food naturally low in added sugar are herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise and lemon or lime juice.

4. Eat foods with normal and not low fat

Varieties of your favourite low-fat foods are everywhere.
If you’ve been told that fat is bad, it’s natural to look for these alternatives rather than full/normal fat/beverage foods — especially when trying to lose weight.
However, the worrying truth is that these foods usually contain more sugar and sometimes more calories than their full-fat counterparts.
For example, a serving of low-fat (170 grams) vanilla contains 24 grams of sugar and 144 calories.
The same amount of plain yoghurt full of fat contains only 8 grams of milk sugar and 104 calories.
High sugar intake has also been shown to cause weight gain, which negates the fact that you may have chosen low-fat foods that ultimately have more sugar.
When trying to reduce your sugar intake, it is often best to choose foods that are high in fat. Just be sure to read the list of ingredients to make the best choice.

5. Eat fresh or organic food

Fresh food has not been processed. They are also without additives and other artificial substances.
Such foods are fruits, legumes, whole grains, vegetables and non-frozen meat.
Processed or prepared foods contain salt, sugar, fat and additives to such an extent that they taste great – something that makes it difficult to moderate your intake of these foods.
Examples of highly processed foods are soft drinks, sweets, cereals, chips and ready-made/fast food.
Nearly 90% of the sugars added to the average American diet come from over-processed foods, while only 8.7% come from homemade foods using fresh raw materials.
Try to cook yourself when possible to avoid added sugars. You do not need to cook elaborate meals. Simple foods such as marinated meats, grilled vegetables and salads will give you great results.

6. Eat fresh or organic food

Canned foods can be a useful and inexpensive option in your diet, but they can also contain a lot of added sugar.
Fruits and vegetables contain natural sugars and do not affect your blood sugar in the same way that added sugar does.
Prefer them!

7. Be careful with “healthy” processed snacks

Some processed snacks have a “health halo”. They look healthy at first glance and words like “healthy” or “natural” can be used in their marketing to make them look more attractive than they really are.
Surprisingly, these snacks (such as granola bars, protein bars and dried fruit) can contain just as much sugar like chocolate and candies.
Dried fruits are a great example. They are full of fiber, nutrients and antioxidants. However, they also contain concentrated amounts of natural sugar (and some versions can be “sugared” with added sugar), so you should moderate their intake so as not to overdo it.
Here are some healthy ideas for low-sugar snacks:
• nuts and seeds
• boiled eggs
•fresh fruits

8. Limit cereals with sugar

Some breakfast cereals contain a lot of added sugar. A study found that some of the most popular brands of cereals contain more than half their weight in added sugar.
In addition, the same research found that granola, which is commonly marketed as a healthy food, has more sugar than any other cereal, on average.
Popular breakfast foods – such as pancakes, waffles, muffins and jams – are also loaded with added sugar.

So leave these sugary mornings for special occasions and try the following low-sugar mornings:

• oatmeal or oats with fresh fruit
• yogurt with fruit, honey and nuts
• omelette with cheese and vegetables
• avocado in wholemeal toast

Choosing low-sugar, high-protein, high-fiber foods for breakfast will also help you feel full by noon, avoiding unnecessary snacks.

9. Read the labels

Eating less sugar is not as easy as avoiding sugary foods. We have already said that it can be hidden in incredible foods such as ketchup and granola.
Fortunately, food manufacturers are now being asked to list added sugars on food labels. You will see the added sugars listed below the total carbohydrates in the foods that contain them.
Alternatively, you can check the list of ingredients for sugar. The higher the sugar in the list of ingredients, the more sugar the product contains, as the ingredients are listed from the highest amount to the lowest amount used by weight.
However, there are more than 50 names for adding sugar to food labels, which makes them more difficult to identify. Here are some of the most common:
• fructose from corn syrup
• cane sugar or cane juice
• maltose
• dextrose
• invert sugar or sugar syrup
• rice syrup
• molasses
• candy

10. Try to eat more protein

High sugar intake has been linked to increased appetite and weight gain. In contrast, a diet low in sugar but high in protein and fiber can have the opposite effect, reducing hunger and promoting a feeling of fullness.
Protein has also been shown to directly reduce the urge to eat. One study found that increasing protein in the diet by 25% reduced the desire to consume sugar by 60%.
To quench your sugar cravings, eat protein-rich foods such as meat, fish, eggs, high-fat dairy products, avocados and nuts.

11. Avoid natural zero-calorie sweetenersre protein

There are many artificial sweeteners on the market that are completely free of sugar and calories, such as sucralose and aspartame.
However, these artificial sweeteners can be linked to intestinal bacteria imbalances that can lead to poorer blood sugar control, increased appetite and weight gain. For this reason, it may be best to avoid artificial sweeteners.
Some other zero-calorie natural sweeteners such as stevia look promising, as they are naturally derived, although they undergo some processing before they reach your plate.

12. Limit high-sugar foods in your homero-calorie sweetenersre protein

When you have foods high in sugar at home, you are more likely to consume them. It takes tremendous willpower to stop yourself when it has decided to reach up to the cupboard or fridge to get a dessert.
However, if you live with others, this can be difficult. Studies have shown that our preoccupation with something else at the moment, such as making a puzzle, taking a yoga class on youtube, or going out for a walk, can be very effective in reducing the consumption of such foods.
If that doesn’t work, then try keeping some healthy low-sugar snacks at home for distraction !.

13. Get enough sleep

Good sleeping habits are incredibly important to your health. Poor sleep has been linked to depression, poor concentration, decreased immune function and obesity.
However, lack of sleep can also affect the types of food you eat, predisposing you to choices that are higher in sugar, fat, salt and calories.
Another study found that people who went to bed late and did not sleep through the night consumed more calories, fast food and soft drinks and correspondingly far fewer fruits and vegetables than those who went to bed early and had a good night’s sleep.

In addition, a recent observational study noted that a higher intake of added sugar was associated with an increased risk of insomnia in postmenopausal women.
If you are trying to stop making high-sugar food choices, better sleep can help.

It helps prevent osteoporosis, strengthens our immune system and the good health of our intestines, ensures the balance of the intestinal flora, protects our nervous system and prevents viruses and fever.
It is light, tasty and digestible, acts against insomnia and has anti-cancer action.
In addition to all the above, yoghurt is also our ally in weight loss, as due to its calcium content, it contributes to fat metabolism, breakdown and weight loss.

So let’s put yoghurt in our lives and our diet…
Superfood or not I can not tell you… But I know for sure, that with yoghurt and fruit I go everywhere …

Irene Damanaki

Yoga Educator

With 5 simple tips:

May … Summer in sight! Sun, sea, swimsuit …
And just before we go to the beach, the question … how to wear it now that we see ourselves in the mirror and we wonder ???
What do we do with those few extra pounds of winter that we do not like at all?

Tip No. 1: The more negatively we see ourselves, the harder it is to improve it… So let go of his whining “fat and what will I do”. It spoils our mood, and believe me it has no effect!

Tip # 2: Eat your diet a little, we all know what not to eat.

Tip # 3: Put your swimsuit in the house … Yes yes … And do whatever jobs you have. For as long as you can.

Tip # 4: Work on yourself and do some exercise for at least 40-50 minutes a day. Walk, run, dance. Do something you like … All studies show that doing something we love results much faster and more spectacular… If you ask me I highly recommend yoga … It has the power to transform you very quickly … in and out. And the inside is more important … it reflects the outside!

Tip No. 5 and last: To smile every morning when you wake up, to say a big thumbs up to yourself because it is worth it and to love who you are so that what you will become has the best basis…

And believe me in a while the swimsuit will be your favourite outfit.

Irene Damanaki

Yoga Educator

Vitamin D is a fat-soluble vitamin that is formed in the body mainly through the absorption of sunlight, ultraviolet radiation by the skin but is also obtained through the intake of foods rich in vitamin D.

So summer is the time when we can produce vitamin D and even store it as excess vitamin production is stored in adipose tissue for later use.
Of course, this does not mean that the longer we sit in the sun the better. inactive analogues.

The World Health Organization (WHO) recommends exposure of the face and hands 30 minutes a day for optimal production of vitamin D by our body.

People who are not exposed to the sun or constantly cover their skin are at particularly high risk of vitamin D deficiency, as well as people with dark skin if the skin color prevents UV-B radiation from reaching the skin cells.
And something that many of us do not know. Frequent and meticulous use of sunscreen, which is recommended to protect against skin cancer, blocks the synthesis of the vitamin.

Most Europeans do not get the recommended amount of vitamin D. For those who have difficulty reaching the recommended levels through sun exposure and diet, supplements and fortified foods can be an alternative.

Vitamin D deficiency can cause depression, chronic fatigue, diabetes, heart disease, rickets (poor bone growth and weakness), tetany (persistent tonic spasm in a muscle with symptoms such as cramps, spasms in the arms and legs, laryngospasm) and osteomalacia (weak, fragile bones, fractures, bone pain)

On the other hand, its benefits are many and proven.
Vitamin D in addition to contributing to the smooth development and maintenance of bone and tooth health is perhaps the most vital vitamin for the absorption of calcium and phosphorus, strengthens the immune system and protects the heart.
And not only.
If you want to lower your blood pressure, reduce your chances of developing diabetes, heart attacks and rheumatoid arthritis, improve your metabolism and avoid colds and flu, vitamin D is a valuable ally.

Irene Damanaki

Yoga Educator

Thirst can cause pain.
Yes, we have pain because of hunger, but did you know that the same thing happens because of thirst? Waiting for our mouth to dry to ask for a little more water is not right. Dehydration can cause chronic joint pain, headaches and gastric ulcers. Water is necessary to remove acidic waste away from the cells, and when we are dehydrated, this waste remains, causing us pain.

If you feel tired, dehydration may be to blame.
A study conducted by Loughborough University found that a simple 5% drop in body water levels could cause a 25-30% loss in energy. Even a 3% drop can cause blurred vision, “brain fog” and a slower metabolism. Another study by the University of Connecticut’s Human Performance Laboratory found that even 1.5% water loss led to reduced cognitive function, headaches and fatigue in 25 women and 26 men.

Allergies and asthma can be linked to dehydration.
It has been found that when the body is dehydrated, it creates a blockage in the airways in order to limit water loss. In fact, the rate of histamine production shows an exponential increase as the amount of water in our body decreases. The result is allergic reactions and reduced immunity. Chronic dehydration can even trigger a histamine release in patients with asthma, leading to inflammation and bronchial stenosis.

High cholesterol
Lack of water causes an increase in cholesterol in our body in order to prevent the loss of water by the cells.

High blood pressure
When our body is properly hydrated the blood consists of 92% water. In cases of insufficient water consumption, the composition of the blood acquires a higher concentration, as a result of which its normal flow is obstructed and the blood pressure increases.

How much water should I drink?
How much water we need is something that varies from person to person. It depends on a number of factors, including our weight, our activity, our stress level, our climate or our temperature, and our diet. But a basic guideline that we all know is that we should drink at least 8 glasses of water a day.
And remember. Among other things, chronic dehydration contributes to the dehydration of the skin, the largest organ of our body, resulting in the appearance of wrinkles, relaxation and of course premature ageing.

A water even to our health!

Irene Damanaki

Yoga Educator

Low back pain is something that is bothering more and more people around us.
Four out of five people will experience back pain at some point in their lives. After the common cold, back pain is the most common condition that causes loss of working hours under the age of 45 and affects the quality of life of patients.
The common cause of back pain is muscle cramps caused by sudden movement, excessive exercise or poor posture. Of course, the causes of the pain can be more serious, such as disc herniation, arthritis, etc.

But what do we do when our waist is “caught”?
Most of us act with the logic that when we are in pain we take painkillers. Only the back pain does not obey logic.
And according to a study last year by the medical journal Lancet, which is considered one of the oldest and most authoritative medical publications in the world, swallowing painkillers for low back pain is almost the same as taking sugar pills.

The other way to treat back pain is with cold or hot compresses. To be more precise, the patches are chosen hot or cold, or with hot-cold alternations depending on the cause of the pain. Warm pads offer relief when lower back pain is due to muscle spasm, are not recommended when the pain is due to chronic inflammation (eg arthritis) and cold compresses are placed when lower back pain is caused after injury (e.g. in sports) in order to reduce the extent of inflammation.

However, with painkillers, hot or cold, we have seen that the pain is slow to subside and leave us alone.
So how do we actually help our spine escape the choking pain? However, definitely not with immobility. Instead…

We adopt the movement. And exactly the right move.
Will you tell me now is it possible? After all, the first instruction given by the doctor is to stay in bed and even if possible immobile. This is something that most people have adopted as a rule if this is possible, so they are afraid to move and avoid any kind of movement when their back hurts.

However, by remaining immobile for more than 48 hours, the muscles begin to atrophy, thus becoming weaker and eventually more vulnerable.
According to PhD Christopher Maher, head of the Lancet study, a walk around our neighborhood square, avoiding excessive stress and fatigue and then gradually increasing light movement and exercise is the best medicine for our faster recovery.

So move on. Carefully, steadily and if you are afraid, ask for the guidance of a specialized trainer, physiotherapist or doctor.

Important:
The treatment for back pain depends on the cause of the pain and is individualized. If you find that the means you have chosen do not relieve you at all after 1-2 days of application and the light movement and the treatment you follow do not work, then it is recommended to consult an expert. You should also do the same if the pain persists for more than two days with undiminished intensity.

Irene Damanaki

Yoga Educator

If you look around in crowded places, you will find that the majority of people do not look happy and smiles are becoming rarer and rarer. You will tell me in such times what you expect. And yet… In such times we need as much positive energy and a smile as we can. Because only in this way we will exorcise the problems, everything negative, we will face the difficulties and we will attract even more smiles and happy moments. And that can happen if we decide to be happy and practice it. So practice happiness. The most useful exercise of all.

As unthinkable as this may seem to some of us, our brain has its own entity and its own “way of thinking.” So if you are determined to be happy from now on and you want to do something about it, then try what you can to feel happier and happier. Do not repeat bad things that happened and avoid as much as you can this insistence that characterizes a large portion of people to complain and whine about the “evil that happened to us”. When a food irritates us or causes poisoning, we avoid it without a second thought. So why not do the same with all those unpleasant and negative things that poison our “inside” and our daily life?

Practice happiness then. The next time you want to reproduce a negative thought, that you want to share a bad feeling or report something unpleasant that happened to you, resist. And say something pleasant. Even if you have to do it by force.
The result will amaze you. The explanation for this is both simple and scientifically substantiated.

The more our brain receives messages that we feel good, the more it will “reward” us by keeping us in this state of happiness and the more it will help us to be happy. So we create a positive cycle, a constant supply and exchange of happiness and joy in our body and mind that will benefit us, even reaching the point of strengthening our defence system.
Our thoughts are responsible for the final shaping of our character, as adults (not exclusively, of course), but also for the way we manifest and function personally, as each of our thoughts releases chemicals through our brain. Such substances are serotonin and dopamine. Elevated serotonin levels in our body make us feel happy and often successful. Above all, then, happy thoughts, positive coping and positive energy, as mentioned, cause the secretion of serotonin, for our general benefit. Dopamine, which is characterized as the “sister” of serotonin and transmits messages from one nerve cell to another, thus causing euphoria and satisfaction, is also responsible for many positive situations.

And one last thing… every time you experience a state of happiness, or when you smile and think or do something pleasant, you will notice that more and more positive events will happen around you.
And remember that even our innermost thoughts are reflected in our external actions. And that all the radical changes in our lives are the consequence of the relative change in our way of thinking.
So it is worthwhile to practice happiness…Because we all deserve it.

Irene Damanaki

Yoga Educator