The Food Guide Pyramid and other dietary guidelines say to use sugar in moderation. Since sugar contains calories, high intakes of sweets such as candy, cakes, and pies can lead to weight gain. You may notice that "low fat" products are often higher in sugar and sometimes calories. You can decrease eating simple sugars by purchasing less processed foods that are made with sugar.

1 teaspoon of sugar has about 16 calories
1 teaspoon of sugar equals 4 grams

Example: One 12 oz can of Regular Coke has 39 grams of sugar,
that's 9.75 teaspoons of sugar, or 160 Calories
Walking, 3.0 mph for one hour moderate pace burns 210 to 300 Calories depending on your weight

Many products add extra sugar that is not needed in our diet. When buying juices look for items with "No sugar added" on the label. When buying canned fruit, look for fruits "in it's own juice" or in "light syrup". These items tend to have less sugar. Listed below are foods containing a combination of both types of sugars.

Always read the label !!!!! (Nutritional facts)

Food Item	Size	teaspoons of sugar	Grams of Sugar on the label
Kroger Low Fat Yogurt Cherry	8 oz	10.75	43 grams
Ocean Spray Grape Juice	8 oz	10	40 grams
Dannon Yogurt Banana, Strawberry	8 oz	9.5	38 grams
Ocean Spray Cranberry with Calcium	8 oz	9.25	37 grams
Starbucks Frappacino	9.5 oz	7.5	30 grams
7UP	8 oz	6.5	26 grams
Pepsi	12 oz	10	40 grams
Tree Top Apple Juice 100%	8 oz	6.5	26 grams
Pillsbury Grands Cinnamon Rolls	17.5 oz	5.75	23 grams
Snapple Iced Tea with Lemon	8 oz	5.75	23 grams
Ocean Spray Jellied Cranberry Sauce	¼ cup	5.25	21 grams
Del Monte Lite Fruit Cocktail	½ cup	3.5	14 grams
Cut Yams in light syrup	½ cup	5	20 grams

EXERCISE

How can exercise affect the blood-sugar level in the body?
During and for several hours after exercise, extra energy is expended by the body. As a result, excess sugar is removed from the blood, and blood sugar levels are reduced. This effect can last as long as 18 to 24 hours after an exercise session.

What is the relationship between exercise, diabetes and being over weight?
Being overweight often results in the body's cells becoming resistant to insulin. Regular exercise helps people reach and maintain a healthy body weight. If healthy habits are not practiced, this resistance can lead to further weight gain. A dangerous cycle quickly develops which, if not broken, often leads to Type II Diabetes as well as several other health problems. Combining regular exercise with a healthy diet not only helps to control Type II Diabetes, but can also help to prevent it from ever developing.

How can exercise help the heart?
Exercise plays a role in delaying or preventing the onset of large blood vessel and heart disease, the leading killer of people with Diabetes. Aerobic exercise helps to strengthen the heart and burn fat. A build-up of fat around the heart and within major arteries often results in large blood vessel and/or heart disease, both of which can lead to a heart attack. By exercising regularly, 3-4 times a week, the development of these diseases can be slowed or even prevented.

What type of exercises can be recommended for the diabetic?
Any physical activity that raises the heart rate for twenty to thirty minutes and is performed on a regular basis will bring about health benefits. However, walking seems to be the most convenient, safe and beneficial exercise for the majority of people. Depending on a person's abilities, several other activities will burn calories and bring about health benefits. These activities include: gardening, swimming, stationary bicycle riding, and resistance training to strengthen muscles. However, be sure to consult a physician before beginning any exercise program.

More Sugar Facts

Sugar tastes great and your body
needs a constant supply, so why worry about high sugar foods? The issue is often one of moderation. High sugar consumption is linked to tooth decay and obesity. Many high sugar foods lack other nutrients that are essential for proper growth and development. Nutritionists are recommending that we greatly reduce our consumption of processed sugar to less than 10% of our diet. According to the US Department of Agriculture, people consuming 2,000 calories a day should eat no more than about 10 teaspoons of refined sugar/day. That's 40 grams or one soda!

Sugar and Obesity:
1 teaspoon of sugar has about 16 calories
Eating sugar does not make you "fat". Eating too many calories, not sugars, causes your body to produce extra pounds of body fat. Increasing your total caloric intake combined with a lack of physical activity will lead to an increase in body size.

Also note that "sugar-free" does not mean "calorie free". A sugar-free food may not contain sugar, but may contain calories from other carbohydrates, fat, and protein. To find the calories and total sugars in one serving of any packaged food, read the Nutrition Facts panel on the food label.

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cycling crash!

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2007 USA Triathlon Collegiate Nationals

Physical Fitness

The Heart:
Regular exercise can prevent the development of high blood pressure. Low BP can also be raised. High cholestrol levels which are a major risk factor in heart attack and stroke are reduced by regular exercise. Heart attack is more common in those with sedentary habits.

Diabetes:
The effective treatment of this disease is influenced by the obesity of an individual. Loss of weight helps prevent and treat diabetes. Mild diabetes is often controlled by diet and exercise which is much preferred in the elderly rather than management by drugs.

Fractures:
As one grows older the bones become weak and brittle, especially in women after menopause. This and other age related changes make the elderly prone to falls. Regular physical exercise, not only increases the muscle tone but also helps the bones retain calcium and remain strong, reducing the incidence of fractures.

Cancer:
Studies have shown that cancer of the large intestines is greater in those who are not physically active. Similarly, breast cancer and cancer of the sex organs rarely affects sportswomen.

Constipation:
Daily physical exercise combined with a high fibre diet can help avoid constipation.

Mental Depression:
Exercise increases the blood circulation in all parts of the body promoting a general sense of well-being. While exercising, people tend to take their minds off personal and psychological problems and thus avoid anxiety and depression.

It's all about Participation

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MEMORIAL RIDE 2006 SLIDE SHOW

2007 Honolulu Triathlon Slide Show