Week 6: Week 6: SugarSugar
Week 6 Presentation (v.5) www.WeightLossChallenge.com
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Welcome to theWelcome to the
Weight Loss ChallengeWeight Loss Challenge
““Sugar” the Bad News for Our Sugar” the Bad News for Our Nutrition and HealthNutrition and Health
"What's the real story on using sugar? What does it do to our body and does it get turned into fat?"
All sugars are carbohydrates = “simple carbs”
41 grams of carbs and 41 grams of sugar
PER SERVING
8 fl oz % DV*
Calories 100 -
Total Fat (g) 0 0
Sodium (mg) 20 1
Total Carbs (g) 28 9
Sugars (g) 28 -
Protein (g) 0 -
http://www.pepsiproductfacts.com/infobyproduct.php
““Sugar” the Bad News Sugar” the Bad News for Our Nutrition for Our Nutrition
and Healthand HealthNutrition InfoServing size 8 fl oz (240 mL) For More Information on Serving Sizes
Nutrition Facts
Serving Size 1/2 cup dry (40g) Serving Per Container see UPC table
Calories 150
Calories from Fat 25
% Daily Value % Daily Value
Total Fat 3 g 4% Vitamin A 0%
Saturated 0.5g 2% Vitamin C 0%
Polyunsaturated 1g Calcium 0%
Monounsaturated 1g Iron 10%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 27g 9%
Dietary Fiber 4g 15%
Soluble Fiber 2g
Insoluble Fiber 2g
Sugars 1g
Protein 5g
Calories per gram: Fat 9 Carb 4 Protein 4
Source: http://quakeroatmeal.com/qo_ourProducts/quakerOats/product.cfm?productid=3
““Sugar” the Sugar” the Bad News for Bad News for Our Nutrition Our Nutrition
and Healthand Health
Sugars, brown
Nutritional value per 100 g (3.5 oz)
Energy 380 kcal 1580 kJ
Carbohydrates 97.33 g
- Sugars 96.21 g
- Dietary fiber 0 g
Fat 0 g
Protein 0 g
Water 1.77 g
Thiamin (Vit. B1) 0.008 mg 1%
Riboflavin (Vit. B2) 0.007 mg 0%
Niacin (Vit. B3) 0.082 mg 1%
Vitamin B6 0.026 mg 2%
Folate (Vit. B9) 1 μg 0%
Calcium 85 mg 9%
Iron 1.91 mg 15%
Magnesium 29 mg 8%
Phosphorus 22 mg 3%
Potassium 346 mg 7%
Sodium 39 mg 3%
Zinc 0.18 mg 2%
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database
Sugar, granulated
Nutritional value per 100 g (3.5 oz)
Energy 390 kcal 1620 kJ
Carbohydrates 99.98 g
- Sugars 99.91 g
- Dietary fiber 0 g
Fat 0 g
Protein 0 g
Water 0.03 g
Riboflavin (Vit. B2) 0.019 mg 1%
Calcium 1 mg 0%
Iron 0.01 mg 0%
Potassium 2 mg 0%
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database
““Sugar” the Bad Sugar” the Bad News for Our News for Our Nutrition and Nutrition and
HealthHealth
blood sugar levels
Empty of nutrition, but high in calories?
Sluggish and energy levels slump
““Sugar” the Bad News for Our Sugar” the Bad News for Our Nutrition and HealthNutrition and Health
Guess how much pound of sugar average American consumes?
Answer: 2-3 pounds of sugar each weekHighly refined sugars (table sugar), dextrose (corn sugar), and high-fructose corn syrup
Bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora of Microwave foods.
How Can Tell if Your Blood Sugar is How Can Tell if Your Blood Sugar is Not Being Kept Even?Not Being Kept Even?
Are you rarely wide awake within twenty minutes of getting up?
Do you need a cup of tea or coffee, a cigarette or something sweet to get you going in the morning?
Do you fall asleep in the early evening or need naps during the day?
Do you often feel drowsy or sleepy during the day, or after meals?
Do you avoid exercise because you don’t have the energy?
Is your energy level now less than it used to be?
Do you get dizzy or irritable if you go six hours without food?
Do you get night sweats or frequent headaches?
* If you answer YES 4 or more times, there is a strong possibility your body is having difficulty keeping your blood sugar even.
medium-burning carbohydrate lower glycemic index
Vs.Running your metabolic engine on jet fuel, and the human metabolic engine was not designed to run on jet fuel.
Biochemical EventsBiochemical Events
Did you know that:1. Sugar can suppress your immune system and impair your
defenses against infectious disease2. Sugar feeds cancer cells and has been connected with the
development of cancer of the breast, ovaries, prostate, rectum, pancreas, billiard tract, lung, gallbladder and stomach
3. Sugar can cause atherosclerosis and cardiovascular disease4. Sugar can cause headaches, including migraines5. Sugar can cause depression6. Sugar can increase your risk of Alzheimer's disease
76 Ways Sugar Can 76 Ways Sugar Can Ruin Your Health?Ruin Your Health?
9 Foods Not to Give to Your Kids
High Fructose Corn High Fructose Corn Syrup and ObesitySyrup and Obesity
How Much Sugar You are How Much Sugar You are ConsumingConsuming
For 1 serving, look for the amount of sugar listed on the “Nutrition Facts” panel
To calculate the teaspoons of sugar in a food item:
Total grams of sugar # of teaspoons 4 of sugar in that item=
Today’s Health Today’s Health TipsTips
What can you do to break the habit? Limit added sugar in your diet? Should you avoid all sugar or
carbohydrates?
Taking sugar with protein, fat, and fiber help your body process sugar in a more healthful way
Example 1:
Example 2: Healthier Snack
vs.
Putting The Information To Work Putting The Information To Work For YouFor You
Read the label on all processed foods Be familier with Sugar Terminologies - Corn
syrup, high fructose corn syrup, sucrose, dextrose, honey, molasses, brown sugar
Food Journal Change one behavior a week Natural sweetness of whole fruits or
no-sugar added juices Buy unsweetened food and beverages
Tips To Break Tips To Break The Sugar Habit 1The Sugar Habit 1
Gradually decrease the amount in your coffee or tea
Don't substitute artificial sweeteners for sugar Abstinence makes the heart grow fonder -
Allow yourself small portions of sweets on occasion
Quench your thirst with flavored waters
Tips To Break Tips To Break The Sugar Habit 2The Sugar Habit 2
☺ Celebrate and Fix ☺Things I’ve Learned: _______________________________________________________________________________________________________________________________________________________________________________________Things I’ve Changed: ______________________________________________________________________________________________________________________________________________________________________________________Things I need help with: ___________________________________________________________________________________________________________________________________________________________________________________My coach is__________________
Celebrate and FixCelebrate and Fix
We will learn about:We will learn about:
Good vs. Bad Fats/Bad CarbsGood vs. Bad Fats/Bad Carbs
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