September 9, 2024 • 20 mins
Can cutting just 10 grams of added sugar from your daily diet really reverse the biological clock? On this episode of Moving Through Midlife, we explore groundbreaking research from UC San Francisco that suggests it can, particularly for your skin health. Discover how even small changes in your sugar intake can lead to significant improvements in your biological age. We'll unpack the fascinating findings from a study involving diverse women and their epigenetic clocks, and learn why natural sugars in fruits and vegetables are the heroes your skin has been waiting for. The Mediterranean diet also takes the spotlight as a powerful tool for lowering epigenetic age and promoting not just better skin, but overall health.
Beyond the scope of glowing skin, this episode dives into the broader benefits of maintaining a nutritious diet, emphasizing the reduction of chronic disease risks. We share actionable tips to help you cut down on added sugars and boost your intake of nutrient-rich foods. For listeners who need extra support, the Moving Through Midlife community is here to guide you with coaching, ideas, and programs like Move Better, Feel Better. Let’s work together to embrace midlife and aging with confidence and health. If you find value in this episode, share it with a friend or leave a review. Join us at movingthroughmidlife.com to become part of our community and learn how we can support your journey.
Article about the Study: Healthy Diet with Less Sugar Is Linked to Younger Biological Age | UC San Francisco (ucsf.edu)
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
or follow me on IG or Tik Tok
courtney_formfit
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Courtney (00:05):
Welcome to Moving Through Midlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week, we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout, children
(00:26):
without the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
(00:48):
Last week, I shared with you apodcast that spoke about things
that you can do to help with theaging process, and one thing
that was mentioned was our skinhealth.
And one thing that wasmentioned was our skin health,
(01:28):
and that is, for me, one of thebiggest things that I noticed,
and it was right around that 44,45-year-old mark that I didn't
really notice how I was aginguntil one day I just looked in
the mirror and I was like, oh mygoodness, things have changed
Now for me.
I thought it was because I wasso busy living my life with
little ones that I wasn't payingattention to myself at all, and
I do think that that hadsomething to do with it.
But after reading the article,I do think that some of it is
just this drastic change thatoccurs at that age.
(01:52):
So that was one reason I wantedto bring that study to you.
But when we talk about the skin, there was another study that I
read that had to do with whatwe're eating and how it affects
our skin aging Not only theappearance of us aging, but our
(02:15):
epigenetic aging as well.
So what is, if you've heard oflike that biological clock that
kind of determines what you'reaging, not just what you're
aging in real time, but what youappear to be aging in regard to
epigenetics?
So that was the study that Ilooked at, and this was a
(02:40):
research study out of UC SanFrancisco and it links that the
less sugar you eat, the youngeryour biological age appears.
Basically, what they did, wasthey took let me find it 342
black and white women, which Ithink is very good.
(03:03):
I always wish that they wouldeven go further with this by
taking, you know, all differentethnicities, but I do like that
they didn't focus on just one,because I think a lot of us will
tend to think that, oh, basedon their genetics they age
(03:26):
differently, and so to be ableto see different ethnicities
just these two at the time itcan kind of give us a broader
look at how we're aging and howit's not just our genetics that
are aging us.
(03:47):
So basically what they did isthey took these individuals
there were 342 black and whitewomen with a mean age of 39
years old, again in California.
I don't know what it is, Iguess there's a lot of research
that comes out of that area, butthankful for that and they
(04:10):
compared their diets with anepigenetic clock.
So basically they're looking atthe nutrients, the
anti-inflammatory foods thatpeople eat and creating like a
biological clock based on that.
What they have found with thosedifferent foods is it lowers
your risk for chronic disease.
(04:31):
So they're looking at that.
And then they're also looking atsugar intake separately.
So they've taken theseindividuals and, depending on so
, some people may not eat ahealthy diet and then consumed a
lot of sugar.
And then they looked at otherpeople who did eat a very
(04:52):
healthy diet but still consumesugar.
So they were trying to assessis the sugar what is increasing
biological age, or is it justthe unhealthy foods.
That's increasing biologicalage, and what they basically
found through this study wasthat those people that ate
(05:19):
healthy, the younger their cellslooked, but for each gram of
added sugar they consumed, itwas an increase in their
epigenetic aids.
Yeah, disappointing, huh.
That's how I felt when I readthe study.
So, and they do say that byeliminating just 10 grams of
(05:47):
added sugar per day is akin toturning back the biological
clock by 2.4 months if it'ssustained over time.
So just to make sure that youunderstand two things One is
that this was in regard toadditional sugar.
This is not your fruits, yourvegetables, your dairy products
(06:11):
that have natural sugars in it.
They were looking at additionalsugars.
I think it's important to notethat a lot of these natural
sugars that we have in ourfruits also contain fiber.
They also contain a lot ofantioxidants, phytonutrients and
(06:33):
the good things that our bodyneeds.
So we need to make sure thatthat is noted, because I know
that for some of us who arefollowing certain individuals,
we may hear you need to eat lowsugar fruits and things like
(06:53):
that, and that is not somethingI think we need to be concerned
about.
I truly think that for almost100% of us, maybe 98% of us, we
can manage.
We can live a healthy lifeeating all fruits and vegetables
(07:15):
.
There are some cases where thatmight be a situation or an
issue, or for those that aretrying to really fine-tune,
maybe certain things forcompetitions and athletes and
things like that.
So that was one that it wasn'ttalking about added sugars.
(07:35):
The other thing is that theFood and Drug Administration
says that we can eat.
You know, it is recommended forwomen to not eat any more than
50 grams of added sugar a day.
The other thing that theymention in this article is the
(07:57):
diet that they had these womenon and depending on you know so,
for some of them they were ondiets that were lowering chronic
disease, and they mentionedthat adherence to any of the
diets that they recommended wassignificantly associated with
(08:18):
lower epigenetic age, but theone that provided the most or
the least age was theMediterranean diet.
So if you are interested inkeeping that youthful look and
want to ensure that you areaging gracefully, not only with
(08:42):
your movement but say, with yourskin health, then we need to
look at the sugar intake andwhat foods you are eating.
Let's conquer the sugar first,what I would recommend you do
when it comes to sugar is Iwould just keep a food journal
(09:02):
or it doesn't even have to be afood journal throughout the day.
All you're doing is looking atwhere am I adding sugar in my
life?
Now, it will mean that ifyou're eating packaged foods,
you might want to look at thesugar within them.
So always remember this isadded sugar, so don't worry
about your fruit or anythinglike that.
(09:23):
All you're going to do is youare going to write down how many
grams of sugar you are eatingin a day.
Now, if you're adding sugar tosomething, I want to make sure
that you understand that oneteaspoon of sugar is about four
grams, so you can convert thatas well and you're looking to
(09:46):
see how much sugar are youeating in a day Added sugar Now.
If it's over 50 grams, thenobviously there is work to be
done.
If it's over 50 grams, thenobviously there is work to be
done.
But don't try to go hog wildand eliminate everything.
That is where we make this hugemistake when we're trying to be
(10:13):
healthier and I'm using thatwith air quotes because you know
what really is healthier but ifyou're looking to decrease your
sugar intake, don't say I'm notgoing to eat sugar for the next
30 days, because one thing thatyou can guarantee is, if you
say you're not going to do it,you are going to want it more
(10:37):
than anything that is going toconsume you.
So I always want to think whatis a simple way that I can do
this?
And I'm just once you've kindof assessed on.
You know, for on an average day,if you've taken three or four
days worth of journaling todetermine what you're eating and
(11:02):
you find that okay, on averageI'm eating between 50 and 60
grams of sugar and I don't wantto eat that much sugar in a day.
I think I could go down to 30.
So then start just working yourway towards that, and you're
going to look for what are theeasy things that you can take
(11:23):
out of your diet that are highin sugar, and I would say so.
Any type of drinks that haveadded sugars are usually the
easiest to get rid of and it's alot of bang for your buck, so
to speak, because if you'redrinking, especially if you're
drinking sodas, that is a ton ofsugar that you can work on
(11:47):
decreasing.
So that's where I would startis just look at is there
anything within my day that Ican get rid of that's going to
decrease my sugar?
Does it mean I have to get ridof the ketchup and the barbecue
sauce and all of those things?
No, there probably is an areawhere you're having some added
sugar that isn't necessary.
(12:10):
I also want to make sure thatI'm very clear when I say this.
I also want to make sure thatI'm very clear when I say this.
This does not mean that youcan't enjoy a cupcake or a
special treat on your birthday.
I want you to look at your lifeas you know what you do 80% of
(12:32):
the time and there are outliers.
There are going to be those 20%days where you do celebrate and
you do have certain things thatyou get to enjoy and appreciate
.
But what has happened to usover time is we spend 80% of the
(12:54):
time celebrating and splurgingand only 20% of the time eating
healthy.
So we've got to go back aroundand learn to really appreciate
those special times and enjoythose treats for special
occasions and maybe not havethose specialty drinks every
(13:18):
morning on the way to work,right Like for me and I'm not
saying that I do thingsperfectly, trust me.
I've already said I like sugar.
This is, you know, this is anarea that I'm going to have to
work For me.
What I do try to do is I do notbuy cookies, I do not buy
(13:38):
treats, I do not buy cakes, I donot buy muffins.
If I want those things, then Iam making them.
I'm baking cookies, I'm bakingmuffins.
The problem is I like to bake,so therefore there's usually
some kind of treat in the house.
But my point being is that ifyou are going to say, go and get
(14:08):
a seasonal drink from yourlocal coffee shop from your
local coffee shop, maybe,instead of having one every
morning, maybe you create aspecial day where you go and you
get to enjoy that new seasonaldrink.
And that's kind of what I do isI create a day out of it where
(14:29):
we might my daughter and I willgo enjoy one and go to the
bookstore, and it becomes a realspecial occasion that we can
celebrate together rather thangetting it on the daily.
Okay, so basically, what you'redoing is you're looking at your
(14:50):
sugar intake over the next fewdays, you're assessing how many
extra or added sugar you aregetting, and then you're going
to work backwards.
And again, please don't doanything major.
If you're having 100 grams ofsugar a day, don't freak out.
You don't have to drop 50 rightaway.
Just start slowly.
(15:12):
Where are my easy grams ofsugar?
I can get rid of what you know.
Maybe I drink three sodas a day.
I'm going to take two sodas outand I'm only going to have one
a day.
It'll be a special treat, oryou know.
That's how you need to look atit.
The other thing we're going tofocus on is eating more of a
(15:34):
Mediterranean style diet, andthis is going to be lots of
phytonutrients, lots ofantioxidants within our fruits
and our vegetables.
We want to make sure that we'regetting seeds and healthy fats
in our diet, and nuts, nuts andremember this is all in the name
(15:54):
of healthy, young in.
So we want to eat more, consumemore fruits, vegetables, whole
grains, legumes, nuts and seeds,heart-healthy fats they love
(16:15):
olive oil, olives, avocados andavocado oil.
Those are going to be thosehealthy fats.
You can work on getting lots ofvegetables tomatoes, broccoli,
kale, spinach, onions,cauliflower, carrots, brussel
sprouts, pretty much anythingthat you want to enjoy
vegetable-wise.
Go for it.
Your fruits remember we're notworrying about natural sugars.
You can have whatever fruitsyou want apples, bananas,
oranges, pears, strawberriesremember, we're not worrying
about natural sugars.
(16:36):
You can have whatever fruitsyou want Apples, bananas,
oranges, pears, strawberries,grapes, dates, prunes, figs All
of that is great.
If you decide you want to makemuffins or things like that,
think about how you can changethe added sugar by maybe using
(16:57):
bananas and apples and dates tosweeten those muffins rather
than using the added sugar.
And again, this is not always.
I'm just.
These are things that you canthink about trying and seeing if
they work for you, that you canthink about trying and seeing
if they work for you.
So for nuts, seeds and nutbutters, there's tons of
(17:18):
different nut butters you canenjoy Almonds, walnuts,
macadamia nuts.
Don't forget the Brazil nutsfor your selenium.
Those are great Legumes you'rewanting beans, peas, lentils,
(17:42):
chickpeas, whole grains.
Think more of your buckwheat,your farro, your quinoa barley,
brown rice, oats.
All of those are great thoseand then your dairy, your cheese
, your yogurts and milk.
If you can handle it, that isperfectly fine.
Pay attention to yogurts andyour milks to make sure there's
(18:07):
not a lot of added sugar.
Usually, yogurts can come witha lot of added sugar and a lot
of added ingredients thathonestly, I think are
unnecessary.
There was one yogurt that Ienjoyed and I noticed I started
having a stomachache aftereating it and I was like what is
in there?
I went back and I saw thatthere was cornstarch in it.
(18:30):
Now, if you know I deal with acorn allergy, I would have never
thought they would have putcornstarch in it.
Now, if you know I deal with acorn allergy, I would have never
thought they would have putcornstarch in yogurt.
So pay attention to ingredientlabels as well, and that is
going to help you.
Again, this is not only just forskin health, if you have heard
(18:51):
everything that they're talkingabout.
This is for overall health.
This is not only yourbiological health, the health of
the skin but your overallhealth in regards to chronic
disease.
You're decreasing that risk ofchronic disease when you
increase your healthy foodintake.
So hopefully this has given yousome actionable steps to help
(19:15):
you decrease your sugar intake.
And if you struggle, join meover in the Moving Through
Midlife community.
I will commiserate with you.
If nothing else, no, I'll tryto give you some ideas.
If you have favorite meals orthings, or if you're really
(19:35):
struggling, let me know whereyou are struggling and I'm happy
to try to help give you someideas on things you can do to
change that.
And always remember that youcan head to
movingthroughmidlifecom and payattention to how you can work
with me.
I offer community, I offerone-on-one sessions and I offer
(19:58):
the Move Better, feel Betterprogram that you can join for a
little bit more opportunities towork with me and get some
coaching.
So again, I hope you all have awonderful day and make sure to
keep moving.
A wonderful day and make sureto keep moving.
(20:19):
I hope you enjoyed this episodeand found something to take
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you
Head to movingthroughmidlifecomto join the free community or
learn how you can move more andfeel better in your daily life.
Welcome to Moving Through Midlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week, we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout, children
(00:26):
without the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
(00:48):
Last week, I shared with you apodcast that spoke about things
that you can do to help with theaging process, and one thing
that was mentioned was our skinhealth.
And one thing that wasmentioned was our skin health,
(01:28):
and that is, for me, one of thebiggest things that I noticed,
and it was right around that 44,45-year-old mark that I didn't
really notice how I was aginguntil one day I just looked in
the mirror and I was like, oh mygoodness, things have changed
Now for me.
I thought it was because I wasso busy living my life with
little ones that I wasn't payingattention to myself at all, and
I do think that that hadsomething to do with it.
But after reading the article,I do think that some of it is
just this drastic change thatoccurs at that age.
(01:52):
So that was one reason I wantedto bring that study to you.
But when we talk about the skin, there was another study that I
read that had to do with whatwe're eating and how it affects
our skin aging Not only theappearance of us aging, but our
(02:15):
epigenetic aging as well.
So what is, if you've heard oflike that biological clock that
kind of determines what you'reaging, not just what you're
aging in real time, but what youappear to be aging in regard to
epigenetics?
So that was the study that Ilooked at, and this was a
(02:40):
research study out of UC SanFrancisco and it links that the
less sugar you eat, the youngeryour biological age appears.
Basically, what they did, wasthey took let me find it 342
black and white women, which Ithink is very good.
(03:03):
I always wish that they wouldeven go further with this by
taking, you know, all differentethnicities, but I do like that
they didn't focus on just one,because I think a lot of us will
tend to think that, oh, basedon their genetics they age
(03:26):
differently, and so to be ableto see different ethnicities
just these two at the time itcan kind of give us a broader
look at how we're aging and howit's not just our genetics that
are aging us.
(03:47):
So basically what they did isthey took these individuals
there were 342 black and whitewomen with a mean age of 39
years old, again in California.
I don't know what it is, Iguess there's a lot of research
that comes out of that area, butthankful for that and they
(04:10):
compared their diets with anepigenetic clock.
So basically they're looking atthe nutrients, the
anti-inflammatory foods thatpeople eat and creating like a
biological clock based on that.
What they have found with thosedifferent foods is it lowers
your risk for chronic disease.
(04:31):
So they're looking at that.
And then they're also looking atsugar intake separately.
So they've taken theseindividuals and, depending on so
, some people may not eat ahealthy diet and then consumed a
lot of sugar.
And then they looked at otherpeople who did eat a very
(04:52):
healthy diet but still consumesugar.
So they were trying to assessis the sugar what is increasing
biological age, or is it justthe unhealthy foods.
That's increasing biologicalage, and what they basically
found through this study wasthat those people that ate
(05:19):
healthy, the younger their cellslooked, but for each gram of
added sugar they consumed, itwas an increase in their
epigenetic aids.
Yeah, disappointing, huh.
That's how I felt when I readthe study.
So, and they do say that byeliminating just 10 grams of
(05:47):
added sugar per day is akin toturning back the biological
clock by 2.4 months if it'ssustained over time.
So just to make sure that youunderstand two things One is
that this was in regard toadditional sugar.
This is not your fruits, yourvegetables, your dairy products
(06:11):
that have natural sugars in it.
They were looking at additionalsugars.
I think it's important to notethat a lot of these natural
sugars that we have in ourfruits also contain fiber.
They also contain a lot ofantioxidants, phytonutrients and
(06:33):
the good things that our bodyneeds.
So we need to make sure thatthat is noted, because I know
that for some of us who arefollowing certain individuals,
we may hear you need to eat lowsugar fruits and things like
(06:53):
that, and that is not somethingI think we need to be concerned
about.
I truly think that for almost100% of us, maybe 98% of us, we
can manage.
We can live a healthy lifeeating all fruits and vegetables
(07:15):
.
There are some cases where thatmight be a situation or an
issue, or for those that aretrying to really fine-tune,
maybe certain things forcompetitions and athletes and
things like that.
So that was one that it wasn'ttalking about added sugars.
(07:35):
The other thing is that theFood and Drug Administration
says that we can eat.
You know, it is recommended forwomen to not eat any more than
50 grams of added sugar a day.
The other thing that theymention in this article is the
(07:57):
diet that they had these womenon and depending on you know so,
for some of them they were ondiets that were lowering chronic
disease, and they mentionedthat adherence to any of the
diets that they recommended wassignificantly associated with
(08:18):
lower epigenetic age, but theone that provided the most or
the least age was theMediterranean diet.
So if you are interested inkeeping that youthful look and
want to ensure that you areaging gracefully, not only with
(08:42):
your movement but say, with yourskin health, then we need to
look at the sugar intake andwhat foods you are eating.
Let's conquer the sugar first,what I would recommend you do
when it comes to sugar is Iwould just keep a food journal
(09:02):
or it doesn't even have to be afood journal throughout the day.
All you're doing is looking atwhere am I adding sugar in my
life?
Now, it will mean that ifyou're eating packaged foods,
you might want to look at thesugar within them.
So always remember this isadded sugar, so don't worry
about your fruit or anythinglike that.
(09:23):
All you're going to do is youare going to write down how many
grams of sugar you are eatingin a day.
Now, if you're adding sugar tosomething, I want to make sure
that you understand that oneteaspoon of sugar is about four
grams, so you can convert thatas well and you're looking to
(09:46):
see how much sugar are youeating in a day Added sugar Now.
If it's over 50 grams, thenobviously there is work to be
done.
If it's over 50 grams, thenobviously there is work to be
done.
But don't try to go hog wildand eliminate everything.
That is where we make this hugemistake when we're trying to be
(10:13):
healthier and I'm using thatwith air quotes because you know
what really is healthier but ifyou're looking to decrease your
sugar intake, don't say I'm notgoing to eat sugar for the next
30 days, because one thing thatyou can guarantee is, if you
say you're not going to do it,you are going to want it more
(10:37):
than anything that is going toconsume you.
So I always want to think whatis a simple way that I can do
this?
And I'm just once you've kindof assessed on.
You know, for on an average day,if you've taken three or four
days worth of journaling todetermine what you're eating and
(11:02):
you find that okay, on averageI'm eating between 50 and 60
grams of sugar and I don't wantto eat that much sugar in a day.
I think I could go down to 30.
So then start just working yourway towards that, and you're
going to look for what are theeasy things that you can take
(11:23):
out of your diet that are highin sugar, and I would say so.
Any type of drinks that haveadded sugars are usually the
easiest to get rid of and it's alot of bang for your buck, so
to speak, because if you'redrinking, especially if you're
drinking sodas, that is a ton ofsugar that you can work on
(11:47):
decreasing.
So that's where I would startis just look at is there
anything within my day that Ican get rid of that's going to
decrease my sugar?
Does it mean I have to get ridof the ketchup and the barbecue
sauce and all of those things?
No, there probably is an areawhere you're having some added
sugar that isn't necessary.
(12:10):
I also want to make sure thatI'm very clear when I say this.
I also want to make sure thatI'm very clear when I say this.
This does not mean that youcan't enjoy a cupcake or a
special treat on your birthday.
I want you to look at your lifeas you know what you do 80% of
(12:32):
the time and there are outliers.
There are going to be those 20%days where you do celebrate and
you do have certain things thatyou get to enjoy and appreciate
.
But what has happened to usover time is we spend 80% of the
(12:54):
time celebrating and splurgingand only 20% of the time eating
healthy.
So we've got to go back aroundand learn to really appreciate
those special times and enjoythose treats for special
occasions and maybe not havethose specialty drinks every
(13:18):
morning on the way to work,right Like for me and I'm not
saying that I do thingsperfectly, trust me.
I've already said I like sugar.
This is, you know, this is anarea that I'm going to have to
work For me.
What I do try to do is I do notbuy cookies, I do not buy
(13:38):
treats, I do not buy cakes, I donot buy muffins.
If I want those things, then Iam making them.
I'm baking cookies, I'm bakingmuffins.
The problem is I like to bake,so therefore there's usually
some kind of treat in the house.
But my point being is that ifyou are going to say, go and get
(14:08):
a seasonal drink from yourlocal coffee shop from your
local coffee shop, maybe,instead of having one every
morning, maybe you create aspecial day where you go and you
get to enjoy that new seasonaldrink.
And that's kind of what I do isI create a day out of it where
(14:29):
we might my daughter and I willgo enjoy one and go to the
bookstore, and it becomes a realspecial occasion that we can
celebrate together rather thangetting it on the daily.
Okay, so basically, what you'redoing is you're looking at your
(14:50):
sugar intake over the next fewdays, you're assessing how many
extra or added sugar you aregetting, and then you're going
to work backwards.
And again, please don't doanything major.
If you're having 100 grams ofsugar a day, don't freak out.
You don't have to drop 50 rightaway.
Just start slowly.
(15:12):
Where are my easy grams ofsugar?
I can get rid of what you know.
Maybe I drink three sodas a day.
I'm going to take two sodas outand I'm only going to have one
a day.
It'll be a special treat, oryou know.
That's how you need to look atit.
The other thing we're going tofocus on is eating more of a
(15:34):
Mediterranean style diet, andthis is going to be lots of
phytonutrients, lots ofantioxidants within our fruits
and our vegetables.
We want to make sure that we'regetting seeds and healthy fats
in our diet, and nuts, nuts andremember this is all in the name
(15:54):
of healthy, young in.
So we want to eat more, consumemore fruits, vegetables, whole
grains, legumes, nuts and seeds,heart-healthy fats they love
(16:15):
olive oil, olives, avocados andavocado oil.
Those are going to be thosehealthy fats.
You can work on getting lots ofvegetables tomatoes, broccoli,
kale, spinach, onions,cauliflower, carrots, brussel
sprouts, pretty much anythingthat you want to enjoy
vegetable-wise.
Go for it.
Your fruits remember we're notworrying about natural sugars.
You can have whatever fruitsyou want apples, bananas,
oranges, pears, strawberriesremember, we're not worrying
about natural sugars.
(16:36):
You can have whatever fruitsyou want Apples, bananas,
oranges, pears, strawberries,grapes, dates, prunes, figs All
of that is great.
If you decide you want to makemuffins or things like that,
think about how you can changethe added sugar by maybe using
(16:57):
bananas and apples and dates tosweeten those muffins rather
than using the added sugar.
And again, this is not always.
I'm just.
These are things that you canthink about trying and seeing if
they work for you, that you canthink about trying and seeing
if they work for you.
So for nuts, seeds and nutbutters, there's tons of
(17:18):
different nut butters you canenjoy Almonds, walnuts,
macadamia nuts.
Don't forget the Brazil nutsfor your selenium.
Those are great Legumes you'rewanting beans, peas, lentils,
(17:42):
chickpeas, whole grains.
Think more of your buckwheat,your farro, your quinoa barley,
brown rice, oats.
All of those are great thoseand then your dairy, your cheese
, your yogurts and milk.
If you can handle it, that isperfectly fine.
Pay attention to yogurts andyour milks to make sure there's
(18:07):
not a lot of added sugar.
Usually, yogurts can come witha lot of added sugar and a lot
of added ingredients thathonestly, I think are
unnecessary.
There was one yogurt that Ienjoyed and I noticed I started
having a stomachache aftereating it and I was like what is
in there?
I went back and I saw thatthere was cornstarch in it.
(18:30):
Now, if you know I deal with acorn allergy, I would have never
thought they would have putcornstarch in it.
Now, if you know I deal with acorn allergy, I would have never
thought they would have putcornstarch in yogurt.
So pay attention to ingredientlabels as well, and that is
going to help you.
Again, this is not only just forskin health, if you have heard
(18:51):
everything that they're talkingabout.
This is for overall health.
This is not only yourbiological health, the health of
the skin but your overallhealth in regards to chronic
disease.
You're decreasing that risk ofchronic disease when you
increase your healthy foodintake.
So hopefully this has given yousome actionable steps to help
(19:15):
you decrease your sugar intake.
And if you struggle, join meover in the Moving Through
Midlife community.
I will commiserate with you.
If nothing else, no, I'll tryto give you some ideas.
If you have favorite meals orthings, or if you're really
(19:35):
struggling, let me know whereyou are struggling and I'm happy
to try to help give you someideas on things you can do to
change that.
And always remember that youcan head to
movingthroughmidlifecom and payattention to how you can work
with me.
I offer community, I offerone-on-one sessions and I offer
(19:58):
the Move Better, feel Betterprogram that you can join for a
little bit more opportunities towork with me and get some
coaching.
So again, I hope you all have awonderful day and make sure to
keep moving.
A wonderful day and make sureto keep moving.
(20:19):
I hope you enjoyed this episodeand found something to take
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you
Head to movingthroughmidlifecomto join the free community or
learn how you can move more andfeel better in your daily life.
Popular Podcasts
Bookmarked by Reese's Book Club
Welcome to Bookmarked by Reese’s Book Club — the podcast where great stories, bold women, and irresistible conversations collide! Hosted by award-winning journalist Danielle Robay, each week new episodes balance thoughtful literary insight with the fervor of buzzy book trends, pop culture and more. Bookmarked brings together celebrities, tastemakers, influencers and authors from Reese's Book Club and beyond to share stories that transcend the page. Pull up a chair. You’re not just listening — you’re part of the conversation.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com