Fitness Tips | Naturific

Aspartame is one of the most commonly consumed synthetic sugars in the world – in fact, even if you are not big on sweeteners there is a good chance that you have consumed it within the last day or two in something you ate because it is present in many processed foods and soft drinks. That said, aspartame is possibly the most controversial synthetic sugar to ever hit the market, and yet it is approved by the FDA. Millions of people continue to take it around the world with no problem at all. So what is it that makes it notorious? In fact, if you look it up online the first articles you will see condemn it strongly. To understand why it gets a bad rap it is important to first understand what it is.

What is aspartame?

Aspartame is a sweetener that is made out of 2 ingredients, aspartic acid and phenylalanine. Both of these occur naturally in the body. Aspartic acid is used in the body’s enzyme centers to help proteins stay soluble. Phenylalanine comes from some of the foods we eat and it is necessary for the creation of proteins and some brain chemicals. The controversy around aspartame stems from the fact that when the body processes it some of it is turned into methanol which as you may know is a toxic substance.

Anti-aspartame activists claim that the methanol leads to all sorts of health problems but this is not true. Methanol is only dangerous if it is consumed in large amounts. Aspartame, however, produces very little methanol. In fact, the amount that is produced during the breakdown of aspartame is less than that which is found in fruits, juices and some vegetables. These negligible quantities do not have any side effects at all except for one group of people: those who suffer from phenylketonuria (PKU). This is however, a very rare disease. The resulting phenylalanine from aspartame can led to congenital heart disease, neurological diseases and other complications in babies, so mothers who suffer from phenylketonuria should not consume anything that contains aspartame.

Is aspartame approved outside the US?

You may be wondering if any other organizations other than the FDA have tested and approved aspartame. As a matter of fact it is approved by the following bodies: United Nations Food and Agriculture Organization, World Health Organization and the European Food Safety Authority. This last one tested more than 600 datasets as recently as 2013 and found that it is completely safe to consume. It is important to understand that one of the reasons why aspartame may be controversial is because it came to market at about the same time as two other sweeteners were banned: cyclamate and saccharin. Studies showed that when consumed in high amounts both these sweeteners cause cancer and other health problems in mice.

Although aspartame is approved by all these organizations the Center for Science for Public Interests insists that it is not safe for consumption, citing many studies including one that was done by the Harvard School of Public Health.

Which products contain aspartame?

The next time that you pick up a product that is labeled “sugar-free” it may very well contain aspartame. Although there are many other synthetics sugars in the market aspartame happens to be one of the most common. You will find it in: diet soda, some ice creams, low calorie fruit juice, gum, yogurt as well as sugarless candy and gum. If you are interested in avoiding aspartame you can try other sweeteners but there is a very good chance that you will consume it in processed foods. You can however look out for it – on food labels it is known as phenylalanine. As a table artificial sweetener it is sold under the brands NutraSweet and Equal.

How different is aspartame from sugar?

The two could not be more different – although aspartame contains only 2 calories per teaspoon it is 200 times sweeter than sugar, which contains 16 calories per teaspoon. For those who are looking to lose weight it is an excellent option – you will still be able to enjoy sugary drinks while consuming far less sugar.

It is however important to point out that there are other sweeteners in the market that contain no calories at all, so if weight loss is what you are really after you may want to look into them.

Can aspartame help with diabetes?

Most people, when diagnosed with diabetes, will change their diets, and one of the things they lose is sugar. It is true that you can replace it with aspartame but it doesn’t necessarily mean that it is the best synthetic sugar for you. The best thing to do is discuss sweeteners with your doctor – he will assess your condition and tell you which one is best for you.

One common question is whether aspartame really can help with weight loss. The answer is both yes and no. If your weight gain is as a result of consuming too much sugar then aspartame will help you – cutting down on the number of calories that you consume will help with weight loss. If, however, your weight gain is not brought on by sugar but by eating other foods like junk aspartame will do little to help.

Are there natural alternatives to aspartame?

If sweetening your foods with a synthetic sugar doesn’t sound like a good idea you may be wondering whether there are natural sweeteners that you can try. As a matter of fact, there are several and they are easy to find. One of the best is raw honey. You can also try blackstrap molasses, agave nectar and maple syrup.

Conclusion

Skepticism over aspartame has been around since it hit the market but what you need to keep in mind is that there hasn’t been any solid science to back these doubts. It continues to work as an everyday sweetener for many people around the world and they do not suffer any side effects. It is quite likely that you will enjoy it too. If you are looking to take aspartame for weight loss it will only work if your weight loss is sugar related to start with. Also, since aspartame contains some calories you may want to look around because there are several other safe synthetic sugars that are safe and calorie-free.

Almost everyone wants to be fit but somehow, it is always something that we are striving for rather than something we already have. We make the same resolution every year – this year I will work on getting fit – but somehow, we can’t seem to get to doing it. The good news is that it is like AA; do it one day at a time and sooner or later, it will become a habit. To get you started are 11 tips for getting you into better health. Don’t wait to get started; just do it.

1. Start with your mind

Fitness requires a lot of commitment. The way to look at it should be the same way that you make goals for your life. If you have ever set yourself a goal and you have achieved it, then you can get fit. Remember there is no limit to fitness; you cannot get to a place and then stop because you feel that you feel fit enough. If you do that, you will go back to being unfit. Once you commit, you have to keep going. It may sound like a big thing to commit to but always remember that you are adding years to your life through keeping fit.

2. Rein in your initial enthusiasm

Most of us are very enthusiastic at the beginning of a fitness program. We want to do as much as we can to get as fit as possible. Believe it or not, 95% of quitters quit for this reason. Doing too much too soon will do two things to you: one is that you are not actually as strong as you feel right now, so you will experience fatigue faster than you think.

Two is that you will harm your body by doing this. When you put too much strain on your muscles, they tear. The result is pain, and pain will discourage you. Getting fit is a gradual process. You start with what your muscles can take and then gradually increase your exertion. It is not wise to pick up a 10 pound dumbbell on your first day and it is not wise to run 3 miles the first day. Start with what you feel you can naturally handle and not what you can challenge yourself to do; that comes later when you are primed.

3. Exercise and recovery go hand in hand

How to Get Fit in 11 Steps The proper way to exercise is to strain the body and then give it time to heal. This is what forms muscle. When you exercise, you strain your muscles and they need to recover if you are going to be fit. Also, this is what helps your body eventually adjust so that your heart and your lungs can perform optimally for the kind of exercise that you do. It doesn’t matter what kind of exercise you do, whether you are training to be a body builder or whether you are looking to just lose a few pounds; you must allow periods between workouts for the body to recover.

4. Get physical every day

Letting your body heal does not mean that you completely keep away from exercise. The idea is to get rid of extra calories that we consume so try and do some exercise every day. Take the stairs instead of the elevator. Walk to the store. Play outside with your children. Take a long walk. All these are examples of how you can stay active as you allow your muscles to heal.

5. Get into rhythm using an exercise routine

In the first few weeks you exercise, you try different things and you also discover which of these things works. Use what works to come up with an exercise regimen or routine. If, for instance, you like to run on the treadmill, lift weights and swim, arrange those activities so that they form a kind of pattern throughout the week. The fitter you get, the more you can add to your regimen. Having a routine also helps you stay disciplined.

6. Keep track

Getting fit is a goal, so we have to track progress. You need to know if you are getting better and better at staying fit. You need to know how many calories you have lost, how many miles more can you run, how much additional weight can you comfortably lift? This helps you celebrate progress. True, there will be times when there will be no progress or progress will be slow, but don’t let this put you down. Be patient and stay focused. Don’t push yourself too much if you think you are not getting where you want quickly enough; it takes a while to get into shape.

7. Eat right

It doesn’t matter how much you exercise if you are eating the wrong foods. When you make the resolution to get fit, take some time to look at your diet and see what you should take out and what you should replace. Because you are working out, your body needs to be fed properly. You need foods that provide energy, so step up your healthy proteins. Eat whole grain and drink lots and lots of water. Hydration is important so carry a water bottle around and remember to drink often.

8. Get your nights in order

Lack of sleep will affect your exercise routine just like the way it will affect other things in your life. It isn’t about going to bed early but rather getting the right amount of sleep for you to wake up refreshed. It helps if you can sleep and wake up at a fixed time every day.

9. Listen to your body

If something hurts, there is definitely something wrong. Don’t push yourself to work out when you are injured because that will only make your injuries worse. Joint injuries are especially sensitive because if they are not taken care of properly, they can get worse to the point where you can no longer exercise. It is recommended that if the pain continues for more than a day, seek medical advice.

10. Get a trainer or a friend

Exercising alone can be tedious and lonely and it can make you feel unmotivated. Find someone whom you can exercise with and also who keeps you accountable. If a trainer is not the answer for you, find someone who will do it with you. If you are a runner, for example, and there are other runners on your route, start a conversation about whether you can run together.

11. Get regular checkups

You are healthy only when everything in your body is performing optimally. Get a doctor to verify this for you regularly. Don’t forget your teeth; they are a part of your physical self.

Lastly, if you want to know that you are at that performing at your top aerobic activity, take the talk test: can you have a conversation with somebody while exercising and not lose your breath? If you can, whatever you are doing is working.