The Truth About Sugar Addiction

It is common knowledge that sugar -- especially in the large quantities that we typically consume it -- is just NOT good for our bodies. The thing is though -- sugar is pretty addictive. I mean, don't you just crave it and want more when you take a bite of a delicious treat? Not fair! It only serves us well to recognize that sugar is made to be a "treat that you want to eat on occasion" and find ways to cut it out as much as possible! Believe me, I'm not lecturing by any means as I have a sweet tooth myself, I just keep it on the down-low as much as I can.

Another amazing fact: Did you know that sugar supplies energy (not good in this case) to every "ity-bity" cell in our brain? Our brain recognizes sugar as a reward. What do I mean by that? Somehow our brain plays tricks on us and we become so good at "rationalizing" things and we tell ourselves,  "Oh so I went to the gym today and worked out a solid hour," or "I went on a long hike that was so hard," or "I was so active today, I deserve a treat" -- we can go on and on with ways we tell ourselves that we deserve that sugar reward. 

We need to recognize the definite "highs and lows" that we go through in the midst of our busy day. Need some caffeine? Easy, there is a Starbucks on every corner! Need a quick pick-me up? How about the dozen donuts that are sitting on the kitchen table in your workplace? 

We can re-train our tastebuds -- it isn't impossible. It's a matter of simply wanting to make the change and see the big-picture of possibly dropping those last few pounds we've been wanting to lose or even if losing weight is not an issue -- think of how limiting your sugar intake will make you feel better and more alert! Simply because a person is naturally thin doesn't necessarily mean they are healthy, so the day-to-day eating counts!

It is a matter of making healthier substitutes. So, when hunger strikes, instead of reaching for the donut or cookie, why not try to eat an apple and walnuts or almonds instead. The reward you give yourself would only be a couple of hours away knowing that you will have a delicious dinner that is healthy! Instead make your treat a glass of red wine that you can sip slowly to enjoy it thoroughly! If you get into this kind of habit, it is only a matter of time before a really healthy habit is formed and you'll want to keep on doing it!

To learn about other ways to cut sugar out of your diet as much as possible, read about it here....

8 things you need to know about your metabolism

The whole idea of keeping our metabolism going “full speed ahead” as we age is one of those secrets that everyone would like to discover!

As Shawn Talbott, Ph.D., a nutritional biochemist states: “’Metabolism’ is really a catch-all word for the different processes going on in the body, but, when it comes to weight loss, most people are talking about energy metabolism, or how your body burns calories”.

Where ever you are in the weight loss spectrum though – whether you want to lose weight or just stay at the weight you currently have – it is important to understand the triggers of optimizing our metabolism for better health.  Here are 8 things to know…

1. First, take your basal metabolic rate. This rate accounts for the amount of calories you burn in a 24-hr period. Once you have that number, then you can better determine how to “change up” your exercise and food intake. There are formulas for taking your basal metabolic rate here. An important note to be aware of when calculating your calories to lose weight is that you should not eat below the appropriate calculated number as it only slows your metabolism way down!
2. Strength training is a really good thing as muscle really makes your metabolism work at full strength! After all, because muscle is more metabolically active -- meaning that more calories are expended with such activities as strength training – it really keeps metabolism revved up!
3. Eating the right kinds of food is super critical to staying healthy and strong. It is good to be familiar with glycemic index foods, which focus on the effect of food on blood glucose levels. Instead of avoiding carbs all together, (which the body needs) focus on eating complex carbs rather than simple carbs. Complex carbs take longer for the body to process and digest and they keep blood sugar levels at a steady level.
4. Sleep is so important! Your body just won’t function well if a lack of sleep is the reason. The body produces hormones like cortisol (stress hormone), which interferes with proper blood sugar control if sleep is deficient. Other hormones that play vital roles in sleep include the hunger promoter ghrelin and leptin, which does the opposite of ghrelin, by reducing hunger. So, bottom-line is that shut-eye is a good thing!
5. Drinking water is vital! Aside from the fact that we need water to survive in general, drinking water throughout the day helps keep your body at optimum vitality. A couple of other important facts about water is that it keeps your organs functioning as they should and drinking enough water also promotes weight loss by keeping you fuller for longer.
6. The cold hard truth is that metabolism does slow as we get older. Hence, it is important to be aware of calories needed for your particular age and activity level. This is another good reason to refer back to number 1 on this list and become familiar with your basal metabolic number.
7. If you are already tracking your steps to better metabolism control and you are still gaining weight, a metabolism check might be helpful. You can ask your doctor about that for more information.
8. Lastly, there really is no “miracle food” to keep your metabolism chugging along full speed ahead. But, it is important to be mindful of the ways you do typically eat, exercise, sleep and carry on throughout the day. Sure, it does help to have some green tea, chilies or even some dark chocolate added to your diet, but don’t rely on that all together. It is amazing how well our body can function if we simply try to live as wholesomely as possible.

 

How Nutritional Needs Change as You AGE

Okay. So, it is inevitable. You will age --whether you are currently 25, 35, 50 or 60....it happens.

Do you remember being able to eat throughout the day as a teenager when activity was constant? Then, suddenly, your 20s roll around and you get your first job...sitting...a lot. At first that might be fine since metabolism still is chugging along nicely at a really good rate. Then, 30s roll around, then 40s...and beyond. 

There is no doubt that as you age, your metabolism just slows wayyyyy.... down. Eating what you normally ate even 10 years prior to your current age just doesn't quite metabolize as quickly. You start noticing that your "mid-section" happens to grow or yes, as we age, "get thicker in the middle". The bottom-line is we need to remember that and change, change, change what we can! Just because you age doesn't mean you give up! On the contrary, get revved up and energized and decide to eat differently. It's fine to enjoy a great meal from time to time, but the everyday stuff, take care of the way you eat. 

"The challenge while eating less overall is to eat more nutrient-rich foods, such as fruits, vegetables, whole grains, nuts, beans, fish, low-fat diary products, and lean cuts of meat."

To learn more, check on the article link here.....

Healthy Eating For People Who Hate Cooking

Okay, the truth is, not everyone likes to cook. There is no mystery to this as it is pretty obvious that food companies, fast-food restaurants as well as regular restaurants glamorize their own food options to keep you out of the kitchen. It's that easy. But, the truth is -- you don't have to be a master chef or overachiever to keep to healthy eating plans.

While I'm not exactly crazy about everything this article on Healthy Eating has to say, it does make a few important points to keep in mind with better food preparation. Why not build a healthy smoothie when you are in a rush to get to work? It certainly is better to make a healthy smoothie with real fruit and veggies as opposed to rushing through a fast-food window at McDonald's to grab an egg McMuffin.

What about crock pot meals? Super easy and most definitely a great way to include lots of great veggies. If worse comes to worse -- make a sandwich -- but use good bread with whole grains and good meat/veggie options. Some food for thought as we get ready to start another week...

43% of Products Marketed to Kids are Artificially Dyed

While we have heard many times over in the media and what we've read in newspapers, many processed foods such as candies or other junk foods do contain artificial dyes. What is revealed in this study though is that a rather large percentage of products are marketed to kids! In fact, "candies marketed to kids had the highest proportion of products with artificial dyes (96 percent) followed by fruit-flavored snacks (95 percent), drink mixes and powders (90 percent), and frozen breakfast foods (86 percent)".

The side effects of such "dyed" foods has and is taking its toll on our kids behavior by making them more hyperactive with other possible behavior problems. Take a look at the link below to learn more about these products and the damage they are doing to our kids....

43% of Products Marketed to Kids are Artificially Dyed, Study Finds

The Confusion of the Ever-Elusive Carbohydrate

There is so much confusion in the media about carbohydrates. Yes, while eating large quantities is not a good thing, it is in the carbs we choose to eat that makes a really big difference.

Bread in particular has been "vilified" as a "bad" food to eat. But, not all bread is the same and certainly the way it is prepared makes a big difference as well.

But, before you say "NO" to all bread carbs, try to be impartial. Unless you have Celiac Disease or a true wheat intolerance, there's no reason to not have a delicious slice or two of bread with your meal.

Check out the latest article about the carbs in bread found in a recent Wall Street Journal article....