Kicking the Sugar Habit

Attractive addictive sugar treatsWe Love Sugar

If you are missing Twinkies it is a good sign. Choosing alcohol or dark chocolate in its place is regrettably discouraged. Then there are the yearly holidays that encourage our sweet tooth and come so close together that we hardly have time to finish off specialized sugary treats between them. Our dieting efforts are constantly interrupted with all these holidays and trying to buy foods with no sugar is a challenge. However, the statistics support that our efforts are critical to loss weight, avoid disease and maintain a healthy body overall.


The Truth About Sugar Addition

Can You Really Be Hooked on Sugar?
Some people use sugary foods in ways that aren’t healthy, even though it may not be an actual addiction. Some signs: You crave sugar, lose control, and eat more than you planned.

Your Brain on Sugar
Sugar fuels every cell in the brain. Your brain also sees sugar as a reward, which makes you keep wanting more of it. If you often eat a lot of sugar, you’re reinforcing that reward, which can make it tough to break the habit.

Selecting Good FoodQuick Sugar Highs …
Why do you get a rush when you eat a midday candy bar? The sugar in it — called a simple carbohydrate — is quickly turned into glucose in your bloodstream. Your blood sugar levels spike. Simple carbs are also found in fruits, veggies, and dairy products. But these have fiber and protein that slow the process. Syrup, soda, candy, and table sugar don’t.

… And Sugar Lows
Your body needs to move glucose out of the bloodstream and into your cells for energy. To do this, your pancreas makes insulin, a hormone. As a result, your blood sugar level may have a sudden drop. This rapid change in blood sugar leaves you feeling wiped out and shaky and searching for more sweets to regain that sugar “high.” So that midday candy bar has set you up for more bad eating.

Starch Can Equal Sugar
Think you don’t have a sweet tooth, but crave bagels, chips, or french fries? These starchy foods are complex carbs that the body breaks down into simple sugars. Eaten without better foods, starches can make blood sugar surge and crash like sugar. White rice, white flour, and potatoes do this. Highly refined starches like white bread, pretzels, crackers, and pasta are worst.

Do Sugar Detox Diets Work?
Can you beat your sugar habit by quitting cold turkey? Some sugar detox plans urge you to avoid all sweets. That means all fruit, dairy, and refined grains. The idea is to purge your system of sugar. Diet changes like this are too drastic to keep up. Changes that you can do only for the short term mean you’ll fall back to your old habits.

Retrain Your Taste Buds

You don’t need sugar as much as you think you do. In fact, you can train your taste buds to enjoy things that aren’t as sweet. Try cutting out one sweet food from your diet each week. For example, pass on dessert after dinner. Start putting less sugar in your coffee or cereal. Over time, you will lose your need for that sugar taste.

FruitsChoose Good-for-You Sweets
You don’t have to give up sweetness. Just get it from other sources. Try fresh berries or pureed fruit on oatmeal instead of sugar. Explore fruit that’s dried, frozen, or canned (without too much added sugar). A glass of low-fat milk or low-sugar yogurt can help.

Kick the Habit in Baby Steps
If you make small, simple changes to your diet, it’s easy to keep them up. Start by eating more fruits and vegetables. Drink extra water. Check food labels, and pick those that don’t have a lot of sugar. Cut out a little bit of sugar each week. After a few weeks, you’ll be surprised at how little you miss it.

Source: WebMD – Read full article


 

“The risk of cardiovascular disease death increases exponentially as you increase your consumption of added sugar,” says the study’s lead author, Quanhe Yang, a senior scientist with the Centers for Disease Control and Prevention.

On average, adults in the USA in 2010 consumed about 15% of their daily calories – about 300 calories a day, based on a 2,000-calorie diet – from added sugars. That’s far more than the American Heart Association’s recommendation that women consume no more than 100 calories a day from added sugars, or about 6 teaspoons of sugar; and men consume no more than 150 calories a day, or about 9 teaspoons. The World Health Organization recommends consuming less than 10% of calories from added sugars.


Sugar substitutes for Diabetics: 5 sugars that are OK to eat

Most experts advise avoiding eating sweet and sugary foods to help ensure that blood glucose and insulin levels remain as stable as possible, but cutting out sugar entirely isn’t realistic for most people. Luckily, there are several natural sugar substitutes that make satisfying your sweet tooth a tasty possibility — and many have health benefits in addition to their sweet taste. Here are five alternatives you should consider if you’re looking for a substitute for refined sugars:

Raw honey

A gift from the bees and flowers, honey is available in 300 distinct varietals in the U.S., all of which have unique flavors based on the nectar source. Raw honey — especially the darker varieties like buckwheat — contains antioxidants that can help fight cell-damaging free radicals, as well as strong antibacterial properties. Because it can be easily used by the body, some studies have reported that consuming honey can improve athletic performance compared to other carb sources.

Coconut sugar

Made from the sap of the coconut palm, coconut sugar has gained a lot of attention in recent years, thanks to results of initial studies which show that it may have a lower glycemic index than refined sugars, preventing the spikes in blood sugar levels that can interfere with diabetes management and play a major role in weight management. To obtain the sugar, the sap is boiled down to a thick syrup, dried and then ground into a powder that has a flavor similar to caramel. The sugar that results retains many of the healthful properties of coconut, including nutrients like iron, zinc, calcium and potassium.

Date sugar

While coconut sugar comes from sap, date sugar comes from the fruit itself. In fact, it is the fruit — dried and then finely ground. That means it has the same amount of fiber as the whole fruit, as well as nutrients like vitamin B6, iron and magnesium. Since it’s finely powdered fruit, it doesn’t dissolve well in liquids like coffee of tea, but it is great added to other foods and can even be substituted at a 1:1 ratio in recipes that call for brown sugar.

Molasses

Molasses is actually a byproduct of the white-sugar-refining process, containing all the nutrients and vitamins that are stripped away as sugar cane is refined. Including high levels of iron, calcium, potassium, manganese, magnesium and selenium as well as plenty of B vitamins, molasses is quite possibly the most nutrient-rich natural sweetener around. (3) For years, molasses was relegated primarily to use as a livestock feed, but today, more attention is being paid to its use in “people food.” There are several grades available, but blackstrap molasses contains the most nutritional benefits.

Maple syrup

Made from the sap of maple trees — mostly sugar maples — the sap is boiled down to create a thick, amber liquid that’s not just sweet — it’s also full of calcium, potassium, manganese, phosphorous, magnesium and iron, as well as vitamins B2, B5, B6, niacin, biotin and folic acid. (4) Maple syrup is about 70% sugar and contains about 50 calories per tablespoon — less than corn syrup, which has 60 calories per tablespoon. To maximize your intake of vitamins and nutrients, opt for the darker, grade B syrup rather than the lighter grade A typically used over pancakes. You can also buy maple sugar, formed when the liquid in maple syrup evaporates.

Whether you have diabetes or you’re at risk for developing the disease, or if you simply want to choose healthier alternatives to refined sugars, these natural sweeteners can provide healthier — and tastier — alternatives to white and brown sugars and artificial sweeteners.

Read full Natural News article.


Important Information When Sourcing Garcinia Cambogia

1. Make sure that the supplement is made in the United States or Europe.
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Maria J Clifford, PHD, Licensed Dietician-Kennedy Health Institute in Washington


Dr. Oz On Sugar Addiction — And Easy Ways To Kick It

Here are some easy ways to kick your sugar habit.

Take Chromium Polynicotinate
Chromium polynicotinate is chromium bound to niacin (vitamin B3). Chromium plays an important role in insulin’s regulation of blood glucose, and plays a role in energy production. Chromium polynicotinate prevents the spikes and dips of blood sugar. Take 200 mcg once a day at the start of any meal to prevent the sugar surges that often leave you reaching for more sugar later.

Add Fruit To Your Meals
By adding naturally sweet stuff to your meals, like healthy whole and dried fruit, you can trick your taste buds into thinking they’re getting sweets –- shutting down cravings before you reach for dessert. Try adding a spoonful of natural cranberry jam to your turkey sandwiches at lunchtime. Or cut up mango and add it to grilled chicken. You can even throw a handful of raisins into your rice. Use your imagination!

Follow The Half-And-Half Rule
If most of your sugar comes from drinks like soda and juice, dilute it with a half a cup of seltzer. This will immediately reduce your sugar intake by half! Continue to reduce the amount of the sugary drinks you consume as you go and, soon, you won’t even miss them.

Go For A Peanut Butter And Chocolate Combo
This tasty duo will satisfy even the most voracious sweet tooth. Melt a bar of dark chocolate and mix it into a jar of organic peanut butter. Leave it in the fridge so that it cools and the flavors blend. When a sugar craving strikes, have a spoonful. One spoonful has 4.5 grams of sugar. Compare this to your average brownie with a whopping 30 grams of sugar, and you’re well on your way to shaking your sugar habit in healthy ways you never thought possible!

Read full Huffington Post article. 

ABOUT Beverly Carroll
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I am the Director, Marketing and Member Services
Vitality Directory, Inc.

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