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Simple Ways to Cut Back on Sugar in Your Diet

Simple Ways to Cut Back on Sugar in Your Diet

Americans consume between 100-125 pounds of sugar each year. That’s roughly a quarter of a pound every day. It’s no wonder that diseases such as obesity and diabetes run rampant.

Cutting back on sweets can help protect you from these serious health conditions and may help you lose weight. Even if you have a sweet tooth, these tips will make it easy to eat healthier.

Understand the Reasons for Cutting Back on Sugar

1. Learn the new guidelines. The American Heart Association (AHA) recently released guidelines for healthy sugar intake. While the average American is now eating about 22 teaspoons of sugar a day, AHA suggests cutting back to 5 for women, 9 for men, and 3 for kids.

2. Avoid empty calories. The population started getting heavier at the same time we began eating increased amounts of refined sugar and high-fructose corn syrup. It’s hard to maintain a healthy weight if soft drinks and donuts are crowding out the broccoli and whole grains.

3. Know the research concerning other health risks. Experts agree that sugar causes tooth decay and contributes to weight problems. These weight problems lead to diseases like diabetes, osteoporosis, heart disease and cancer.

Easy Ways to Reduce Your Sugar Consumption:

1 Avoid soda. Soft drinks are the worst offenders by far. A typical 12-ounce soda contains at least 8 teaspoons of added sugar, which alone is more than the daily recommendation for women and kids. Drink more water.

2. Limit processed foods. Candy, cakes and cookies account for a significant amount of our sugar intake, but so do some foods you might not suspect. Sugar is added to everything from whole wheat bread to peanut butter.

3. Read labels. If the first ingredients listed are added sweeteners like sugar or high-fructose corn syrup, you may want to find something more nutritious to eat. Check the total grams of sugar, but keep in mind that will include both added sugars and the less worrisome naturally occurring sugars.

4. Make healthy substitutions. You can eat delicious meals if you make smart substitutions. Switch to a breakfast cereal that’s unsweetened or lightly sweetened. Add a little vanilla extract to plain yogurt and skip the fake raspberry flavors.

5. Prepare more foods from scratch. Using fresh ingredients gives you more control over hidden sugars. Make your own salad dressing with olive oil, vinegar and garlic. It will also taste better and cost less than the sweetened supermarket brands.

6. Proceed gradually. It’s easy to get conditioned to sugar. Wean yourself in baby steps. Put half as much sugar in your coffee or switch to a natural product like stevia that has no calories.

7. Prioritize. If you’re a woman, figure out how you want to use your recommended 5 teaspoons of sugar a day. The sugar you eliminate from your peanut butter may help enable you to eat a small bowl of ice cream or a couple of cookies after dinner.

8. Reduce portion sizes. Moderation is the key. You can still enjoy your favorite desserts as long as you savor a sliver of cake or a few squares of a deluxe chocolate bar.

9. Address emotional eating. You might sometimes reach for sweets when you’re feeling stressed because they help you feel better by boosting your serotonin levels. If emotional eating is an issue for you, seek more constructive ways to relax, like meditating or listening to music.

10. Exercise more. On the other side of the equation, you can afford to eat more if you burn more calories. Aim for 30 minutes of moderate aerobic exercise on most days.

Replace the empty calories from sugar with healthier treats and a more nutritious diet. You may be pleasantly surprised at how easy it becomes to reduce the amount of sugar in your diet.

Certified NLP Coach

Program Description: The Certified NLP Coach program allows you to incorporate very powerful NLP techniques you’re your day-to-day coaching practice.

ICF Training Hours: 65

Duration: 25-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Certified Organizational Development Coach

Program Description:

The Certified Organizational Development Coach program is an exclusive and very unique program, designed for coaches who wish to coach entire organizations with their Organizational Development and Change Management goals. This program provides you with 65 ICF training hours - more than enough for the ACC credential. Over a series of 25 weekly lectures, it prepares you to deal with volatile group dynamics across entire organizations. Topics including OD interventions, Team Engagement, Buyer Behavior of internal customers, The Tripod of Success, Ensuring Sustainability, Performance-Retention correlation, Strategies to influence behavior - and many more - are covered in detail.

Coaches are introduced to the ARCS Model, as well as to the Organizational Culture Audit Toolkit. Employee motivation, satisfaction, and productivity are discussed, as well as their impact on the performance of the organization as a whole. Students are introduced to various Change Management models including Lewin's Planned Change model, the ADKAR Change Management model, and Kotter's 8 steps of Change Management. Resistance to change and its manifestation are discussed, as is Behavior Modification.

Upon completing this program, Certified Organizational Development Coaches will have all the tools they need to affect positive transformation within organizations, and will be able to coach teams and personnel at all levels - including initiators, decision makers, influencers, and intervention implementers.

In addition to coaches who are launching their own Corporate Coaching practices, this is an essential program for HR professionals, Training and Development Professionals, Managers, and Corporate Leaders who wish to implement internal policies and OD processes to guide their companies and people through ongoing change.

ICF Training Hours: 65

Duration: 25-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Certified Executive Coach

Program Description

The Certified Executive Coach program has been designed for coaches who wish to coach managers, executives, and corporate leaders. The goal of this program is to cultivate a deep understanding of how the executive coaching process works as well as some of the challenges that come up in executive coaching conversations.

This program has been approved by the International Coaching Federation for 32 hours, and it comprises of 12 live, instructor-led, fully interactive virtual classes offered over zoom. These classes cover various aspects of executive coaching including, but not limited to Effective Collaboration, Performance Management, Upskilling, Conflict Management, Effective Collaboration, Developing Team Members, and many more.

This program has a very unique, hands-on, experiential structure. Classes are focused on active participation by students through real life Coaching Challenges and discussions of real life executive coaching situations.

ICF Training Hours: 32

Duration: 12-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Certified Life Coach

Program Description:

The Certified life Coach program is an essential program for anyone considering coaching as a profession. The goal of this program is to create a deep understanding of the coaching process, along with how and why it is effective in catalyzing shifts in the mindset to create positive, sustainable transformation.

The training is based on the ICF’s core coaching competencies. It focuses on skills that lead to effective coaching conversations and that are required to build a successful coaching business. It evokes awareness about how identity, thoughts, and feelings determine mindset; and why a change in Think Feel Do impacts the achievement of goals though a change in this mindset.

This program is approved by the International Coaching Federation for 95 hours and comprises 24 live, instructor led, fully interactive virtual sessions offered over Zoom. These lectures cover all aspects of coaching – topics such as Human Emotions and the Brain, Coaching through Emotional Intelligence, The Belief System, Coaching Process and Structure, Deep Listening, Setting Worthy Goals, Asking Insightful Questions, Addressing Client Resistance, Coaching Groups, The Business of Coaching, and many more. These are complemented with a library of reading and reference material, coaching challenges based on various real-life coaching situations, extensive hands-on coaching practice, and assignments designed to trigger reflection on and mastery of coaching skills.

ICF Training Hours: 95

Duration: 24-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Class Schedule
ProgramStart DateClass TimesClass Schedule
Certified Life CoachTuesday, Feb 27th9:30am ET
2:00pm ET
8:00pm ET
Once a week, 2-hours, for 24-weeks
Certified Organizational Development CoachMonday, Feb 26th9:30am ET
2:00pm ET
8:00pm ET
Once a week, 2-hours, for 25-weeks
Certified Executive CoachThursday, Feb 29th9:30am ET
2:00pm ET
8:00pm ET
Once a week, 2-hours, for 12-weeks
Certified NLP CoachWednesday, Feb 28th9:30am ET
2:00pm ET
8:00pm ET
Once a week, 2-hours, for 25-weeks
Level 1/2 - ACC/PCC
Mentoring
Friday, May 31st10:30am ET
3:00pm ET
8:00pm ET
Once a week, 1-hour
for 6-sessions PLUS 4 one-on-
one sessions with mentor