Artificial Sweeteners and other Sugar Substitutes Follow @CoachFabs

In the last few years we have been living in a world obsessed with trying to find a culprit to blame for a society of people that are getting increasingly more over weight.

This is an epidemic of huge proportions, that does not discriminate based on gender, ethnicity or age.

Sugar consumption has increased drastically so it was only normal for people to point the finger at sugar consumption and say here is the problem. The solution, instead of moderating the amount of sugar we consume on a daily basis was to create substitutes for the sugar, which in turn would satisfy the craving for something sweet without the effect of pumping sugar through our system.

Understanding Artificial Sweeteners and other Sugar Substitutes

A sugar substitute loosely speaking is anything you use to add sweetness to your food that is not sugar. These can be divided among four distinct categories, based on their chemical composition.

Artificial Sweeteners

These are synthetic sweeteners, derived form herbs or sugar. This is the category where you will find the majority of your little packets. Also you can identify them with the following chemical names: Acesulfame, Aspartame, Neotame, Saccharin, Sucralose.

There has been a concern about the safety of these sweeteners and they have been linked with cancer. There is also a established acceptable daily intake, which is considered to give you and idea of the safe range for your daily consumption.

Sugar Alcohols

You will normally find sugar alcohols in sugar free candy, chocolate and sugar free sodas. You can also identify them under the following chemical names: Erythritol, Isomalt, Lactitol, Maltitol, Sorbitol. 

There are a few health concerns associated with this type of sweetener, based on the amount of consumption, around 50 grams, these sweeteners can have laxative effects, cause bloating, intestinal gas and diarrhea.

Novel Sweeteners  

In the last couple of years a new type of sweeteners has emerged based on plant extracts. Often they will go under the name of Stevia or Truvia. But you can also find them as extracts of Tagatose and Trehalose.

Natural Sweeteners

Here is where you will find absolutely natural sweeteners like agave nectar, honey, maple syrup and molasses.

Natural Sweeteners are generally safe, but there are no health benefits on consuming added sugar in your nutrition. Also be aware that honey can contain small bacterial spores, for this reason it is not recommended to give it to children less than 1 year old.

How to Avoid Gaining Weight through the Holidays? Follow @CoachFabs

Back to school doesn't just affect students. It's the time of year when everything changes. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. In short, it's the easiest time of the year to let your health slide.

Fall is beautiful, but it's also the toughest season to transition through. Here are 10 ways to make it to New Year's without having to set a New Ear's resolution to lose all the weight we gained during the Fall and Winter Season.

Set a Time to Exercise. As the days shorten, it seems as though you've got fewer hours to schedule activities around.  Then there's the cold factor. Even if you work out indoors, it's so much easier to get back under your warm covers or bundle up and sit in front of a fire or the TV than it is to force a workout. Schedule your daily workout like it's part of your job, and stick to it.

Plan your meals. Plan your weekly meals ahead of time so you don't resort to pre-packaged foods. If your schedule is insane during the week, try taking an hour or two on Sunday to shop and prepare. Put healthy meal and snack options in your car, your office, your backpack, or anywhere you're likely to find yourself hungry. 

Hydrate. When we're busy, we'll often forget to drink water, especially as the weather cools off. Then, in a dehydrated state, we often confuse thirst for hunger and eat. Avoid this by ensuring that there's water everywhere you go. Carry a water bottle and refill it at every opportunity. Have an extra bottle in your car, your backpack, at your desk, etc., and behave as if you're in a race each day. Force yourself to drink a glass of water every hour that you're working or studying.

Avoid Alcohol. Another big contributor to gaining weight is alcohol, is very high in calories (7 calories/gram) and very low in nutritional value. Every drink you consume is about 200 calories of nutrition that you aren't getting from your diet, or that you're overeating to get. And this is before we consider the calories you need to get rid of a hangover. If you're a drinker, you'll never be faced with more temptation than during the fall. 

Plan for Parties. Let's face it, Fall and Winter is a season of parties. Beginning with Oktoberfest, you'll find a never-ending string of perfectly good excuses that last right through the New Year to ruin your health. 

Set a Plan for How to Start your Day. One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. During the summer, we often let this slide because, well, we can. With long warm days to look forward to, there always seems to be time to do something energetic. As the days shorten, this takes more discipline. Beginning each day with something healthy.

Don't be too hard on Yourself. You can't be perfect. By planning ahead with goals in mind, you'll be far more able to relax about the holiday season and enjoy it too. So make a plan, do your best to stick with it, but don't forget to make enjoying the season and having a little fun part of that plan.