How to lower your sugar intake

from Bermuda Sports Journal Issue #13

MADELYN MOORE TO CHANGE UNIVERSITY

What is your favorite type of treat? Mine would be something sweet like a homemade brownie. Sugar tastes great and a lot of us have a weak spot for sweets in some capacity. However, we all realize that eating too much is not good for our bodies. Here are a few signs that let you know you may be eating too much sugar.

Exhaustion

Sugar is full of empty calories. You get basically little to no nutrients at all while consuming it. You may feel a quick boost of energy after you eat it, but you will end up crashing and less active overall if you consume too much. The crashing feeling leads to a lack of energy and can hinder your long-term activity levels.

Weight Gain

Have you noticed a little weight gain in new places on your body such as your stomach, hips or thighs? It could be due to a high sugar intake. Since sugar is full of non-nutrients, it immediately gets stored in the body’s fat pockets. It can wreak havoc on your metabolism in addition to making you less active. Your body has a challenging time handling the sugar intake and is forced to store it in your body. Your pancreas tries to keep keep your blood sugar levels stable, but if you overload it constantly weight gain is a very realistic possibility. There is no real quality protein or fiber in sugary laden foods, so you are just consuming things that will not aid in muscle growth and will exhaust your metabolism. Increased levels of insulin from your pancreas can result in gaining weight and could cause future health issues later.

Cavities

No one truly loves visiting the dentist. So putting the sugar away will definitely create one less trip to the office. Sugar is simply terrible for your teeth. It can lead to gum disease, discoloration, and plenty of cavities even while taking care of your teeth. There is bacteria that naturally grow on and in between our teeth, but eating sugar in excess ruins the cycle of our saliva that cleans your mouth naturally leading to cavities

Changes in our Moods

Sugary foods cause rapid changes in how our bodies process food. A quick sugar high that leads to a fast crash will definitely change how you feel at any given moment after consuming it. After your crash, your body is challenged to keep its high energy level which is very hard to do. If you notice a feeling of moodiness or frustration after your sugar high fades away you are probably consuming too much to begin with.

Sugar Cravings

Sugar is addictive. If you constantly feel the need for a late-night snack, you may have a small addiction. Your taste buds get used to consuming sugar, but your hormonal system is also affected. Your body will crave more of the “high” feeling you get, even though it results in a crash. When you habitually eat sweet foods, your body sends off a feeling of joy that your body gets used to, and the better the feeling the more your body will crave it.

Constantly Sick

I think we all get excited about baked goods that come into the office. However, we probably are not thinking about our immune systems as we bite into a piece of gingerbread. Sugar definitely has a negative impact on our immune system and can lead to illness. Without eating nutritious foods and exercising our bodies will be less healthy overall. Sugar can immediately have an impact on your body’s strength, skin and overall health making you more susceptible to sicknesses.

Never Full

How many of us can truly get full on a piece of glass candy or one sugar cookie? Since sugar has no nutritional value, while you consume multiple sugar cookies, your caloric intake is increasing, and you are still hungry. You will end up consuming more food because your brain tells you that you have a craving for more food. If you continue to eat more foods that are high in sugar it works as a never-ending cycle of temporarily satisfying your cravings with foods that will not fill you up and add plenty of useless calories.

Lowering your daily intake may be challenging at first, but it can be done. If you need help consult your doctor or nutritionist to get you on the right path.

Ease up on the sugar and B-Active For Life!

WHO IS ON YOUR TEAM?

In the business world, it’s important for a company to have a Board of Directors to provide oversight and guidance to leaders and carefully balance the short and longterm interests of the enterprise. Similarly, it is important for athletes to consider the composition of their board or team: the group of people who guide, coach and provide input on their development and decision-making for training and competition.

WHAT SHOULD I CONSIDER WHEN SELECTING MY TEAM?

Collective Attributes And Knowledge

• It is important to consider not only the previous success of your coaches and advisory team or their resumes, but also their style, beliefs and values. There are many different approaches and philosophies that can result in success. There isn’t just one pathway to success. Choose your team according to the beliefs, values, coaching style etc. that are important to you.

The Necessary Roles On Your Team

• Cheerleaders– This is someone who is encouraging, supportive, and always has your back.When you’ve made a mistakeor you are not performing at the level you may wish to be, they’ll be there with an endless supplyof positive advice and can add levity as needed.

• Connectors – This team member knows how to connect you to resources and other experts in the sport who can augment your current training and competitive mix. They have a wealth of strong relationships in the sport and are well respected. It’s easy for them to reach out, make a recommendation and create the bridge to an opportunity that is critical to your development.

• Champions – This team member is a fearless advocate for you. They will pave the way for you whether it is funding, training opportunities overseas, moving from the bench to the field… you name it, they are making the case and connecting the dots between where you are and where you want to go.

Keep in mind that one person may play more than one role and who fills these roles can ebb and flow over time. The team may change depending on your focus and priorities. That said, reflecting on what you need, facilitating ongoing discussion and dialogue and having constructive criticism is a must.

Here are a few other considerations as you assemble your winning team.

HOW WELL DO I KNOW THEM?

• While it’s easy to assume that we know an individual based on their achievements - what is written, what is posted on social mediaand in a small community, what is being said and repeated frequently, it is important to thoroughly research and ensure what is being said aligns with what you are seeing with those who work and train with them.

WHAT ARE YOUR EXPECTATIONS?

• For you: what are you seeking from them and what are you giving in return?

• For a coach: how often are you talking with them?What is their communication style?Are you working only on the field or are there goalsetting or ongoing discussions taking place?

• For a physiotherapist, nutritionist or other specialist: what is their area of expertise?How often will you see them?How do they stay current, and would you like for them to share their latest knowledge and findings to facilitate your development?

HOW DIVERSE IS YOUR TEAM IN EXPERIENCE, KNOWLEDGE, ACHIEVEMENTS AND THEIR INDIVIDUAL JOURNEY TO SUCCESS?

• Remember, just because a professional is in a role or position, doesn’t mean they are good at it and even more so, a good match for you and your team.

ASSESS WHERE YOU ARE IN YOUR ATHLETIC CAREER.

• The composition of the team will differ when just starting in the sport, considering competing in college or transitioning from a long and successful career into the workplace. Remember, some of your team members will be with you from start to finish.Some will be on the bench, and you may have to have a tough conversation with a few as they move away.

Remember, you don’t have to be an elite athlete to have a team. There are so many accomplished, credible and generous professionals who are at the top of their game who are willing to contribute to your success. Remain open to what they have to say, even though you may not always like it.Tap into your own confidence to provide constructive feedback and engage in healthy discussions to find the best solutions. The effectiveness of the team and your relationship with it is critical to your athletic career through to retirement.

In sports, anything can happen, whoever looks good on paper may not necessarily be the first one across the line. The champion is never decided at the start of an event, especially if there are a few potential winners. As each athlete has prepared to do their best, the result also features in several unforeseen circumstances.

Kaden Hopkins, Nicholas Pilgrim, Alexander Miller, Liam Flannery, Nicholas Narraway and defending champion Dominique, all had what it takes to walk away with the 2022 CG Insurance National Championship for the Open Man’s Title. Defending champion Dominique Mayho slid out on the rain-soaked roads in St David’s on the second of six laps and was forced to withdraw from the 60 -mile which starts and end on Kindley Field Road.