High fructose corn syrup (HFCS) has been linked to several health issues, including type 2 diabetes and obesity. Here are the facts on HFCS and how it compares to other sweeteners in terms of its effects on overall health.

Source: What You Need to Know About High Fructose Corn Syrup

What Is HFCS?

Chemically speaking, sucrose or plain table sugar is one part glucose—the simplest sugar that is a component in many carbohydrates—and one part fructose or fruit sugar. Therefore, sucrose is 50 percent glucose and 50 percent fructose. This is very similar to the chemical composition of honey (48 percent glucose/52 percent fructose). Corn syrup, a liquid sweetener made from cornstarch, can vary in composition depending on the brand. HFCS, a modified version of standard corn syrup, is similar in chemical composition to table sugar and honey with two forms: HFCS-42 (58 percent glucose/42 percent fructose) and HFCS-55 (45 percent glucose/55 percent fructose).

The Controversy

The media has implicated HFCS as a potential contributor to the U.S. obesity epidemic (White, 2008; Zeratsky, 2005). These inferences have been drawn from studies that show Americans have more than doubled their intake of HFCS over the past 50 years, as this sweetening agent has slowly replaced traditional sucrose in a number of processed foods (White, 2008). In the same time period, the total number of calories consumed from just sugar has also doubled to approximately 400 calories per day. Recommendations from the American Heart Association and the Academy of Nutrition and Dietetics suggest that this level is too high, and that daily sugar intake should be no more than 100 calories for women and 150 calories for men (Fitch  and Keim, 2012; Zeratsky, 2005).

Flexibility is an important component of a well-rounded fitness routine, especially for those who tend to gravitate towards strength training. Incorporating these yoga poses into your workout regimen will help increase range of motion, as well as enhance stability and mobility.

Source: Yoga for Weightlifters: 7 Poses for Increased Range of Motion

Flexibility is an important yet often overlooked component of a well-rounded fitness routine, especially for those who tend to gravitate to strength-based workouts. Adequate range of motion around the joints is imperative to perform loaded movement patterns safely and effectively using strength-training tools such as barbells and dumbbells. In addition to enhancing performance in the gym, incorporating movements into one’s workout routine that enhance joint stability and mobility will also address existing muscle imbalance and allow for greater ease and efficiency when performing activities of daily living (ADLs) outside of the gym. The following yoga poses focus on stretching the major muscle groups typically used when performing ADLs (calves, thighs, hip flexors, back, chest and shoulders) while enhancing mobility in the hips, ankles, shoulders and thoracic spine.

While some believe that losing weight is simply a matter of moving more and eating less, it’s a bit more complicated than that. The human body is much more complex than we realize and there are many variables that come into play when trying to lose body fat. Here are some important things to consider when trying to lose weight.

Source: ACE Fit | Fit Life | How Eating Too Little Will Eat Up Your Fat-loss Goals

You’ve decided to lose weight, so it’s time to start moving more and eating less, right? Well, sort of.

That may sound like the right move, but sometimes it can end up doing more harm than good. The human body is much more complex than we realize, and there are many variables that come into play when trying to shed body fat.

Here are some things to consider when your primary goal is weight loss:

If you’ve eaten out at a restaurant lately, you know that portions sizes are huge, especially compared to those served just a few decades ago. For many of us, this has skewed our perception of what a normal portion size should look like. Here are some easy tips and strategies for controlling both your portions and your food intake.

Source: ACE Fit | Fit Life | 9 Tips to Help You Control Your Portions