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Healthy Highlights


Ask A Trainer

How can I prevent injury?
These preventative measures will decrease your chance of various types of injuries during physical activity:
  • If it hurts (in a bad way) DON'T do it
  • Learn how to do something properly before you attempt it
  • Take small steps when trying more advanced exercises
  • Perform a general warm-up (i.e. 10 minutes cardio on stationary bike) before any exercise to get your blood flowing.
  • Use the proper equipment including footwear
  • Make sure your surroundings are free of objects which could lead to injury
  • Be conscious of your posture at all times
  • Cross train to avoid overuse injuries if you do a lot of aerobic exercise
  • Receive check-ups from your doctor


How Much Sugar Is Too Much?

The average American consumes 22 teaspoons of added sugar a day, which amounts to an extra 350 calories. While we sometimes add sugar to food ourselves, most added sugar comes from processed and prepared foods. Sugar-sweetened beverages and breakfast cereals are two of the most serious offenders.
The American Heart Association (AHA) has recommended that Americans drastically cut back on added sugar to help slow the obesity and heart dis-ease epidemics.
  • The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
  • There’s no nutritional need or benefit that comes from eating added sugar. A good rule of thumb is to avoid products that have a lot of added sugar, including skipping foods that list “sugar” as the first or second ingredient. However, the growing use of alternative sweeteners can make it difficult to determine which ingredients count as sugar, because there are multiple sources of sugar with different names.
An important fact to keep in mind when reading nutrition labels: 4 grams of sugar = 1 teaspoon

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