Last Friday’s Senior Games Luncheon was really fun! After lunch, we spent the next hour working out to some great music, while using resistance bands to tighten our leg and arm muscles! (See our Facebook post from Friday, January 11th to find out about the free work out class!)

Before the workout, we learned some important information about the importance of curbing our sugar intake. Did you know the average American consumes 22 teaspoons of sugar per day and the recommended amount is only 6 teaspoons per day for women and 9 teaspoons per day for men?! Having too much sugar contributes to weight gain, a leading factor for serious health conditions like obesity, heart disease and diabetes.

Here are some good ways to curb those sugar cravings:

1. Instead of gorging on sweets, eat just a little bit; try to stay under 150 calories. Also, go for quality over quantity (like a decadent truffle instead of an ice cream sundae).

2. Combine sweets with something healthy in order to satisfy your craving while also getting healthy nutrients. The best foods to combine with sweets are ones high in fiber (like nuts, fruit and seeds) that help you feel fuller, longer. For example, dip a banana in chocolate sauce or snack on almonds and dark chocolate chips!

3. Skip artificial sweeteners because they don’t lessen cravings and may even increase them. Also, don’t think substituting a “healthier” sugar (like brown sugar or honey) will make a big difference. Sugar is sugar- they all have calories.

4. Don’t quit cold turkey; take baby steps by getting rid of one sugary food a week, whether it’s skipping dessert after dinner or reducing sugar in your coffee. Small steps will add up over time.

5. Grab some sugar-free gum. Research shows chewing gum can reduce food cravings and distract you from thinking about snacking!

6. Look got hidden sugars. Sugar pops up in places you may not expect, like ketchup, spaghetti sauce, salad dressings, baked beans and even flavored coffee. And it can go by many different names, including:

*Agave nectar
*Brown rice syrup
*High-Fructose corn syrup
*Dextrose
*Evaporated cane juice
*Glucose
*Lactose
*Malt syrup
*Molasses
*Sucrose

***Avoid food whose labels list any of those sugars in the first few ingredients or contain more than 4 grams of sugar.

***This information was taken from “The Truth About Sugar Addiction,” reviewed by Kathleen M. Aleman, MPH,RD,LD, www.webmd.com, reviewed Oct. 19, 2011 & “13 Ways to Fight Sugar Cravings,” written by Wendy C. Fries and reviewed by Louise Chang, MD, www.webmd.com, reviewed June 22, 2011