Travel Bug Fitness

It is Nutrition Tip Tuesday, and we will continue our topic on sugar this month. Today’s talk will be about reading Food Labels. My resources come from my ACE Fitness Nutrition Specialist Course Book: Sports Nutrition for Health Professionals.

The FDA breaks down sugar into 2 different categories on the Nutrition Facts Label:

Total Sugars: Sum of natural sugar (fruit + milk) and added sugars

Added Sugars: Sugars and Syrups added to food during processing (soda, baked goods, sauces). A percent daily value (%DV) is assigned to added sugar to help you monitor for intake.

The 5/20 Rule for Sugar is helpful when looking at food labels.

5% DV or less: low in added sugar
20% DV or more: high in added sugar

Tips for managing intake:
1) know all the names for sugar. We will talk about this topic next week

2) visualize the amount: every 4g sugar = 1 teaspoon

3) Watch your limit. American Heart Association recommends no more than 25g (6 teaspoons) for women and 36g (9 teaspoons) for men per day. Less is better when it comes to sugar. 🤗

Looking at the label provided, would you say this food is high in added sugar? Write in the comments. 🤗💕

Online Pop-up Dance Series: Heels Bellydance Fusion (Beyonce’ Edition) Next Tuesday, June 16th @ 7PM EST. Cost: $10. Sign up at www.travelbugfitness.com 👠

Nutrition Tip Tuesday Topic: Sugar Swaps

This month our topic is Sugar. This is another fantastic handout from American Heart Association talking about how we can reduce added sugar. Added sugar can hide in a lot of places including low fat salad dressing, baked goods, desserts, granola, soft drinks, tea, and coffee. This handout has some great substitutions to still give you good flavor in the treats that you may enjoy.

Small Changes lead to Big Changes. ✨

Start with a small goal such as I will cut out soda this week. Once you achieve that goal, maybe next it turns into I will cut out sweets for 2 weeks. The more you go without it, the better you start to feel over all, and then it turns into I will have a sweet when I crave it, but maybe that is 1-2x per month. You begin to see positive changes in your inflammation, weight starts coming down where you want it to be, and skin feels healthier. You started to make this a habit, and can now work on another small goal. The big picture is that you want to achieve big things, be healthy as you age, not let health limit you from doing the things that you love. The more that you believe in yourself and accomplish the small changes, the closer you can get to the end goal. ✨ You may find yourself trying challenges that you never thought you would be capable of. 👑

Keeping a habit log is a great way to work on these small changes. Also, don’t beat yourself up if you aren’t always perfect. Be proud of the amount of days that you did achieve your goal. 💪

Write one habit that you want to work on this week in the comments. 🤗💕 Let’s support each other! 😀
My goal this week is working on 7-9 hours of sleep per night.

Fitness Tip Friday 💪

Today we discuss common barriers to exercise and how to work around those barriers.

Setting out your gym bag in the morning, planning your weekly meals, finding an accountability partner to workout with, setting aside time in your calendar to exercise are all ways to stay focused on goals even when life gets tough.

Last Class of the February Pop-up Class Series with Travel Bug Fitness 🐞

Ballet Barre Pilates 👯‍♀️🩰
Instructor: Ally Setliff
Online Class
$5 Drop-in
All Levels- Will do some mat work on floor
Sign-up at www.travelbugfitness.com