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.

YOGA OR PILATES LIVE FLOW LESSON

Having connected to the internet, we are given two options for viewing a video with the practice we will choose. Live stream and on request. Sure, ready-made videos provide flexibility, among other benefits, but live streaming has a lot more to offer.

1. ΣΥΝΕΠΕΙΑ ΚΑΙ ΣΤΑΘΕΡΟΤΗΤΑ
   What can benefit all of us at this time, but also in general, is to stick to a schedule. Live streaming allows you to maintain a consistent schedule and follow your workout routine. It is true that free YouTube videos offer complete flexibility, allowing you to work out whenever you feel comfortable. But with that, you run the risk of never training. Because, usually, there is always something more important to do. Enrolling in a live Yoga class or Pilates Mat makes it a specific part of your program. Think of it this way: If you have a scheduled online meeting to attend, plan your day around it. So your fitness class can work in the same way.
2. REAL SUPPORT SUPPORT
   The social interaction provided in live streaming Yoga and Pilates classes is a huge bonus for us (educators) and our students. It enables us to teach and monitor our students throughout the training, in the same way, we would in a class with personal participation.
3. SAVE TIME
   The social interaction provided in live streaming Yoga and Pilates classes is a huge bonus for us (educators) and our students. It enables us to teach and monitor our students throughout the training, in the same way, we would in a class with personal participation.
4. AUTHENTICITY – PRACTICE IN REAL TIME
   In live lessons there is no opportunity to edit, restore or interrupt what your instructor says. They are real time lessons and require your attention and 100% focus. You can not skip anything or move on.All of our online students have to do with the real and authentic side of the teacher at the time.We share energy even this way. And this is the most important connection we will want to create with you

5. RESPECT FOR PRIVACY
Entering a live online course gives you the opportunity to try it in real-time but outside the room. Entering a new classroom with an instructor and a lot of people present can be “stressful” for some. But not in an online group class. If you are new to exercise, you are not sure what kind of exercise you like or you feel scared when you enter a new training environment, online training is a great choice. You can try different programs from the comfort of your living room, learning the basics before practising in the “real world” of studios and gyms.

6. THE RESULTS ARE THE SAME
At the end of the day no one can train for you – the hard work depends solely on you. But this applies to all students, whether online or not. If you are committed and choosing the right trainer for you, there is no reason not to get the same results through online guidance as if you were going to the studio or the gym in person. Remember ση exercise is a key element of your daily routine, as it is one of the most basic things that will help you stay healthy during this period and beyond.

Admittedly, our average life expectancy is clearly higher than in the past…
But as time goes on, health problems increase, we become more prone to diseases associated with aging and therefore, we tend to move less. And the less we move, the more prone we become to a variety of ailments. And so, we finally get into a really vicious circle.

What we often hear is that as we get older we need to be careful, move less and exercise less. Commonly what they call our chamomile or linden and on the couch for TV. This, however, is the exact opposite of what we should be doing.

A sedentary lifestyle inevitably leads to muscle shortening, tightening and weakening of the muscles. Lack of movement and stretching contributes to wear and tear and loss of elasticity, while without muscle strengthening exercises osteoporosis becomes hoarse.
Arthritis, increased body fat, osteoporosis, high blood pressure, decreased joint elasticity, back pain, difficulty breathing and sleeping, stress is some of the symptoms due to lack of exercise and a sedentary lifestyle.
And all this leads to a very common and serious phenomenon that concerns the older age groups… The imbalance. Which is a result of the reduced activity but also of the insecurity that it causes.
How can we keep our balance upright when we choose to sit for most of the day?

The solution is simple and easy … We continue our life normally … We do not stop our activities because time passes. It does not matter how many years we have on our back, but how well maintained our back is to carry them… That is why we include exercise in our daily lives. And one of the best exercises recommended by doctors for middle age – and not only – is yoga. Which is said – and I confirm it to you from personal experience – that it comes to slow down, or even reverse the aging process.

So choose a well-informed yoga teacher, consult your doctor and start exercising!

Irene Damanaki

Yoga Educator

In the case of scoliosis, where the spine is strongly curved to the right or left, the main cause is the wrong posture of the people in the chairs, with the typical example of the students during the school years. It is a developmental disorder that causes the deformity, rotation and lateral tilt of the vertebrae resulting in the spine taking the shape of S or C. The term comes from the ancient Greek word scolios which means crooked, (not straight, not straight).

In all forms of scoliosis, the most important step is to make an early diagnosis and then to carry out in collaboration with a doctor and physiotherapist, a rehabilitation plan and therapeutic exercise program, as well as to be understood by the patient any spinal deformity, to is the master of his treatment.

Therapeutic exercise is an integral part of stabilizing and reducing the extent of scoliosis as well as relieving the symptoms created by it.

One of the best forms of exercise to improve the flexibility & elasticity of the individual by stretching the concave side of scoliosis and at the same time increasing the muscular strength of the trunk and all muscles is YOGA.
According to a study recently published in the Global Advances in Health and Medicine, people with scoliosis who practised a yoga pose for 1-2 minutes a day for several days a week, reduced the curvature of their spine by about 32%.
Through the Asanas (poses) of Yoga and the breathing exercises, which of course should always be done under the supervision and guidance of the physiotherapist and the experienced yoga teacher, the improvement in the posture of the spine is felt in a short time.

Indicatively, we mention exercises (asanas) of stretching but also strengthening.

Virabhadrasana 1 – Warrior 1
Fully responsive to its name, Warrior 1 pose encourages us and makes us feel strong while inspiring grace and strength. It strengthens our waist and back while exercising our legs.

Trikonasana – Triangle Pose
Trikonasana lengthens and stretches the spine, and strengthens our mental and physical balance. Reduces stress and back pain by helping them to relax.

Marjaryasana – Cat Pose
The cat’s posture improves the elasticity of the spine, blood circulation and relaxes/relaxes our mind. One of the best poses not only for scoliosis.

Other poses (asanas) that can be practised to treat and improve scoliosis are Pachimotanasana – Seated Forward Bend, Adho Mukha Svanasana – Downward Facing Dog, Balasana – Child’s Pose and several more asanas.

The general rule is that they should be done with the guidance, slowly, understandably and with proper breathing. Breathing exercises play a very important role in recovery – Pranayama as they reduce the respiratory work and strengthen the respiratory muscles of the trunk.

Irene Damanaki

Yoga Educator

Birthlight Yoga for pregnant women is a form of yoga accessible to all women, whether they are professionals or young in the field. It uses an innovative system adapting classical yoga from pre-conception to the postpartum period, innovating both with the use of micro-movements and with yoga flow sequences.

In the mood for care, relaxation and connection with ourselves and our baby, Birthlight departments offer support to the woman during pregnancy, which is often lacking even in maternity services.

Yoga is increasingly recommended for pregnant women because it is a gentle way to maintain or improve fitness while reducing stress through breathing and relaxation techniques.

Birthlight Yoga is the first in the line of selecting and adapting yoga practices that are safer and more suitable for pregnant women. Hip rotations, movement sequences and the birthright practice, in general, have been developed to avoid pressure and improve the general condition of the body. Yoga breathing techniques have been selected and adapted to enhance a woman’s ability to breathe in gentle and effective ways that promote physical and emotional well-being. Finally, instead of focusing only on strengthening the pelvis, Birthlight improves its elasticity and stability which is the best basis for childbirth and of course for the postpartum period.

Birthlight’s approach is holistic: we believe in addressing the needs of every woman and baby, through support that concerns not only the pregnant woman, the family but also all those who have a direct relationship with her.
We share the view that normal childbirth is desired by the majority of women, but every woman’s choices are deeply respected. The positive, energetic but also relaxed atmosphere of the Birthlight classes aims to convey a common sense of celebration and enjoyment of this very special moment of transformation and development. All babies deserve a warm and affectionate welcome in this world! And their mom paid due attention…
Birthlight has been recognized by the British Council for Yoga Therapy (BCYT) and the Federation of Prenatal Teachers (FEDANT).
And our name refers both to the “light” birth, without excessive pressure but also to the approach of its spiritual dimension, which is often neglected.

Irene Damanaki

Yoga Educator

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

The extraordinarily fast pace of our lives, the growing problems and the stress that has become a constant companion in our daily lives, lead an increasing percentage of adults to sleep disorders, which unfortunately very often become chronic.
Many ways are suggested to combat them. What many do not know, however, is that according to research we can still have a strong ally against insomnia. Yoga …

Regular practice in yoga improves the duration and quality of sleep and consequently our overall mood and vitality.
According to studies, people who suffer from insomnia sleep 15 minutes faster and one hour more every night, after two months of a 45-minute yoga workout daily before bedtime. Researchers believe that yoga helps people relax, making it easier for them to sleep.
But let’s see why ..

Yoga is an ancient science, now recognized by modern western medicine. ‘It has a number of practices that help man come to an awareness of his true nature. These practices are exercises or postures (asanas), breathing (pranayama), meditation, the study of ancient theories, application of the principles of yoga and self-observation in everyday life.
Practising yoga reduces stress, improves our concentration and memory, fights depression, learns to manage our anger and enjoys a general sense of joy and well-being.
We enjoy many physical benefits such as, an increase in musculoskeletal agility, improved posture of our body, relief from various pains in the waist, neck, etc., improving heart function, strengthening our immune system, etc.
Through the practice of yoga, in addition to the physical benefits, people manage to feel joy, freedom and love. Most people turn to yoga to deal with specific problems – such as stress, depression, pain, respiratory problems, digestive or nervous system problems, insomnia, panic attacks.
Another important benefit that yoga offers us is Pranayama – breathing techniques …
As we get older, we, unfortunately, turn to a kind of inefficient breathing.
We tend to breathe shallowly, only from the chest, using to the minimum the capabilities of our lungs.
The daily stress at work, the obligations or the pressures that we face, lead to shallow and fast breathing, therefore to insufficient oxygenation, which in turn leads to various evolutionary complications, among which is the problematic sleep.
With yoga breathing techniques, we increase the width of our lungs while, gradually receiving more oxygen, we learn to breathe slowly, with depth and awareness. Proper and controlled breathing that we develop, helps us reduce toxins, feel better, relax and eliminate stress.
Characteristics as stated in Hatha Yoga Pradipika, the first yoga manual: “When the breath wanders, the mind is unstable, but when the breath is stable, the mind is also stable”.

We conclude that, at the end of the day, falling into bed after practising yoga, we have many more reasons that can lead us to a pleasant sleep, instead of the problems, stress and unpleasant feeling that cause us insomnia…
It will probably take months or so to achieve this and certainly strong will, because insomnia is one of the reasons we give up practising yoga and exercise in general, usually due to fatigue, but in the end, we gain more and better sleep.

So the next time you do not fall asleep, do not count lambs … Measure your breath…

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