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Eating Well to Lose Weight:  Skip the Sugar

1/29/2014

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Fat doesn’t make you fat.  Sugar makes us fat.  Are you addicted to sugar?  If you are, fear not—we’re born to like sugar in order to survive.  Think about the foods you are eating.  Are most of them some type of carbohydrate—bread, crackers, fruit, snack bars or pasta?  Carbohydrates by definition are foods that break down into sugars.  The body requires this quick energy source for the cells and the brain to function properly.  However, when we consume too much sugar, our finely tuned bodies have to decide what to do with the excess roaming around in our bloodstreams.  Unfortunately, excess sugar ends up as love handles around our waist and bellies in the form of FAT! 

The statistics are overwhelming.  Our country is in the throes of an obesity epidemic.  65% of Americans are overweight and 27% are clinically obese.  And the numbers are only rising!  Our sugar consumption has risen exponentially.  In the 1700’s, the average person consumed 4 lbs. of sugar/year.  In 2009, more than 50% of Americans were eating ½ lb. of sugar/day or about 180 lbs. of sugar/year.  All this excess sugar results in higher numbers on the scale and a greater risk of heart disease, diabetes, stroke and cancer.  In addition, sugar suppresses the immune system and can contribute to depression.  Curbing sugar consumption is key to lower weight and healthier bodies. 

In order to better visualize, every 4 grams of sugar equals 1 teaspoon of sugar.  The sugar numbers add up quickly.  The American Heart Association (AHA) recommends no more than 9 teaspoons of sugar/day (36 grams) for men and 6 teaspoons (24 grams) for women.  Children should have less due to their smaller body size.

Sugar in all its forms is typically found in packaged and processed foods.  In addition, many of our favorite beverages contain unnecessary sugars.  Let’s start with sodas.  We all may have heard that soda is bad for you.  But do you realize that a 12 oz. can of Coke has almost 10 teaspoons of sugar?  That’s more than the recommended amount of sugar for the entire day.  Maybe you think that the lighter color sodas have less sugar.  Wrong—a 12 oz. can of Sprite has about the same amount of sugar as that can of Coke.  Cut the soda.  If you absolutely need the bubbles, try flavored carbonated water.  Or drink water flavored with lemon or lime.  Don’t grab for the artificially sweetened sodas instead.  The artificial sweeteners don’t have the calories, but they taste as sweet if not sweeter than regular sugar.  The body receives signals to release insulin due to the sweetness and when no sugar is present, we must still deal with the released insulin.  The result is extra fat being stored.

Next, we have the sugars in juices.  The typical American breakfast starts with a glass of OJ.  You may be surprised but that glass has 6 ½ teaspoons of sugar, even more than a frosted pop tart, which has only 3 ½ teaspoons.  Even if juice is labeled 100% pure juice, the lack of fiber will cause blood sugar surges resulting in juice acting similarly to sodas in regards to insulin production.  Let’s not forget about our favorite sports drink.  After the positive effects of exercise, Gatorade and the like with their high levels of sugar negate all your hard work.  Try having water flavored with lemon or lime, coconut water or various teas.   Green tea has powerful antioxidants that have been associated with inhibiting cancer growth.  Click here for more about tea. 

Here is a sampling of sugar quantities in juices and sport drinks.

Product                       Sugar in grams             Product                      Sugar in grams 

OJ (8 oz)                                     22                            Apple juice (10 oz)                    39   
Grape juice (8 oz)                     36                            Gatorade (20 oz)                       34

Other strategies to employ to cut down on sugar:

·      Add more fiber to your meals.  The result is a lowering of blood glucose (sugar) two hours after eating.  Fiber also has positive effects on LDL or bad cholesterol.  Fiber is found in many vegetables, fruits and legumes.  Click here for more about fiber.   

·      Eat more protein with carbohydrate-heavy foods.  Protein will help to normalize blood sugar spikes reducing the likelihood of excess insulin being released. 

·      Reduce the quantity of high sugar foods consumed.  Sugar hides in many common foods we eat.  By choosing products that have less sugar, you can cut unwanted calories quickly.  You may be able to reduce sugar amounts by half simply by choosing foods with half the sugar.  Take yogurt for example.  A 6 oz. flavored yogurt contains 26 grams of sugar.  Choosing a plain yogurt has about 9 grams of sugar and then flavor it with nuts, flax seed and some fresh fruit.  The sugar count will drop significantly and it will be more nutritious.  If you are addicted to sodas, going cold turkey may be difficult.  Try cutting out one can per week until you have reduced your intake.  For juices, you can dilute until your taste buds have been retrained to like less sugary foods.

·      Incorporate weight training into your day.  Blood sugar is reduced by about 15% for more than 12 hours after a workout.  Instead of storing excess glucose as fat, the body moves it to muscle for future use.  This effect also has been observed with aerobic exercise.

·      Drink lots of water with cinnamon.  Studies have shown that just ½ teaspoon of cinnamon per day reduces blood sugar levels by almost 30% and lowers cholesterol and triglyceride levels. 

·      Read food labels.  Be aware of what manufacturers are putting into the food you eat.

Removing sugar from the diet is very challenging.  Take it slowly and you'll notice that over time, your cravings for sugar will be reduced.  Click here to contact me for guidance in meeting your nutritional goals. 
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Eating Well to Lose Weight:  Go for the Unrefined

1/15/2014

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How are you doing on your New Year’s resolutions?  Was losing weight or eating healthier part of your list?  Starting this week, I will be writing a series on some simple changes to your diet and lifestyle to help lose those unwanted extra pounds permanently.  Many diet books begin by stating that following their approach is a sure-fire way to lose weight.  Even if you lose some weight via their methods, the problem becomes maintaining weight loss for the long term.  I’ll help you on the path to continued success.   

Let’s focus on a few simple changes that will become part of your normal routine.  First, think about the foods you eat.  Do you buy mostly vegetables and fruits or do you eat more packaged foods?  Is your plate filled with meat and a small portion of some type of vegetable?  By changing from processed to whole foods, we pack more nutrient density into our bodies.  We’ll consume more vitamins, minerals and antioxidants by eating unprocessed foods like vegetables, fruits and legumes instead of foods from a box.  More nutrients equal better health.  In addition, eating whole foods support our body systems and typically are lower in calories than packaged products. 

Choose unrefined foods as the foundation of your meals.  Packaged foods are designed to be quick and make cooking easier.  However, if you read the label, there are many ingredients that are manufactured in a lab instead of grown in or above the ground.  To summarize Michael Pollen, if you can’t pronounce it, it isn’t real or something you necessarily want to feed your family.  By opting for more whole foods that are fresh, local, seasonal and unrefined, you will reduce unnecessary food additives, colorings and preservatives from your diet.  For more about eating whole foods, click here.  Typically, the healthiest foods to buy are located on the perimeters of the supermarket. 

Next look at what’s on your plate.  Instead of meat or chicken being the centerpiece of your meal, fill up on more vegetables and whole grains.  Visualize your plate divided into quarters.  Fill half your plate with vegetables, one quarter with a healthy grain or starch and the last quarter with some type of animal or vegetable protein.  By having more plant-based foods, you will obtain more nutrients and fewer empty calories.  Another simple change is “eating with the rainbow”.  On any given day try consuming vegetables with all the colors of the rainbow.  By doing so, you will obtain a richer array of important micronutrients and antioxidants.  For more about antioxidants, click here. Also, consume both raw and cooked vegetables.  That’s how our bodies absorb a fuller complement of health-supporting nutrients. 

Lastly, cut out added sugars.  Many packaged or processed foods add sugar to their products.  As you look at the food labels of the products you are purchasing, avoid products where sugar in any of its forms is one of the first four ingredients.  Even foods that we don’t associate with sweets may have added sugar.  Manufacturers confuse us by labeling sugar in many different ways.  A product can seem harmless enough, but when you add up the various forms of sugar, you may be astounded.  Some other forms of sugar include high fructose corn syrup, barley malt, dextrose, sucrose, fructose, maltodextrin, caramel and molasses to name a smattering. For more about ways to eat healthier and lose weight, click here to contact me.  We’ll explore more about sugar in the next installment.

While losing weight does require planning and time in the kitchen, the results are well worth it for a healthier you in the New Year!

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New You for the New Year

1/2/2014

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The New Year is upon us.  Have you come up with your list of New Year’s resolutions?  How many times have you tried and failed to keep those resolutions in years past?  You are not alone.  Only 46% of people actually achieve their goals past six months!  Let’s explore some strategies to make your 2014 resolutions succeed as part of your every day life. 

Whether your resolution is to lose weight, exercise more, volunteer to help others or get a better job/education, the strategies can be applied across the board.  Your resolution should be something that you really want, not a goal that you feel you should do.  If you are not 100% committed, you will have less chance of success. 

·      In the days leading up to making your resolutions, think about realistic goals that you can achieve without making too long a list.  Two to three resolutions should be the most that you can tackle at one time. 

·      While making your resolutions, outline a plan on how you will proceed to accomplish your goals.  Work on taking small steps.  If you want to lose 20 pounds, work on losing 5 pounds at a time.  Meeting you’re your interim goals will give you a sense of accomplishment and further motivate you to continue on your path to success.

·      Think about roadblocks to your goal and how you will overcome them.  Avoid situations that create temptation.  If you know that you are going to a party and there will be unhealthy foods, bring a dish that is healthy and enjoy it instead.

·      Ready yourself to change some habits to achieve your desired goal.  Remember if it were easy, everyone would be able to keep New Year’s resolutions.  Delve deep inside and determine which behaviors you need to adjust to be successful.

·      Share your goals with a friend, spouse or buddy who can provide support and motivation when you hit a stumbling block.  These partners will help you stay more accountable.  Choose positive people that will cheer on your accomplishments.

·      Reward yourself with something that won’t sabotage your resolution.  If your goal is to lose weight, try giving yourself new workout clothes when you pass your small milestones.  For every 10 pounds lost, not only are you that much closer to fitting into those favorite clothes that have been collecting dust in the closet, but you will also help lower blood pressure, reduce the risk of stroke, lower cholesterol levels and possible decrease the risk of certain cancers.

·      If you slip, don’t berate yourself and give up.  Recommit to your goal and pick up from before your slip-up.  It takes about 21 days for a new activity to become part of your routine and six months for it to be part of your overall being. 

As many resolutions revolve around health, here are some tips to get you started. 

·      For weight loss, create strategies to employ when you are tempted to stray.  Devise tricks to eat less.  For instance, eating from a blue plate makes food look less appealing, so you may consume fewer calories.  Also some foods have smells that induce sensory-specific satiety; in other words, they signal the brain that you are satisfied.  These smells are individual so you may need to experiment to determine yours. 

·      Eat a SOUL food diet as much as possible.  SOUL stands for seasonal, organic, unrefined and local.  Consuming a whole food diet will provide you with more nutrients for more optimal health.  For more about seasonal foods, click here.  Replacing processed foods with healthier nutrient-dense foods will result in more energy and probably some weight loss.

·      Exercise causes the release of “feel-good” endorphins that can improve your mood.  Fitness goals can be achieved even without expensive gym memberships.  Try a power walk during lunch at work.  Do sit-ups or planks during TV commercials.  Choose a workout that you enjoy; otherwise you will not continue on your path to success.  For more about exercise, click here.

·      Reduce stress by deep breathing.  Your breath has a direct connection to the mind.  One of the easiest and fastest ways to calm down and relieve excessive stress is slow, deep breathing.  This type of breathing shifts the body chemistry from fight or flight to a relaxed state.  Best of all, this type of breathing can be done anywhere and is free. 

·      Try to stay positive as negative thoughts and depression can have adverse effects on your health and longevity.  Stretching and exercise can stimulate endorphins resulting in lower stress levels.  Omega 3s can also help in supporting the heart, depression and mood.  Omega 3s are found in wild salmon, flaxseeds and walnuts.  For more about omega 3s, click here.

·      Get more sleep as it heals, restores and protects the body and the mind.  Since we typically spend 1/3 of our lives sleeping, try to make sleep as important as your waking time.  Set a sleep routine, attempting to obtain between seven and eight hours of shut eye.  Avoid electronics before bedtime as they stimulate the mind.  And keep your bedroom as dark as possible to help with hormone production.

Here’s to a successful and healthy 2014!  May you enjoy it with family and friends.
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