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How I Kicked Sugar

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The more ‘diet’ foods I consumed, the more addicted to sugar I got

By Tysan Lerner
Epoch Times

When I was in my late teens I started struggling with my weight.

I had just decided to focus more on academics, less on dance training, so I drastically cut down my physical activity. Between that and the hormonal changes affecting my 16-year-old body, I started gaining some weight.

Dieting

I decided to go on a diet. I read Dr. Ornish’s diet book. It taught me that what was making me fat was indeed fat. At the time, low-fat diets had just become a big craze, and so there were plenty of fat-free foods to support my dieting efforts.

Dr. Ornish encouraged whole foods, but I was only 16 and didn’t really know how to cook. So, like many of my fellow North Americans, I turned to the wide selection of low-fat and fat-free processed foods being offered to consumers.

Soon after changing my diet, I found myself feeling hungrier than ever.

A few years later, I read that fat makes you feel satiated, and without it you will never really feel full. So I added the fat back in. But I still ate the fat-free, sugary desserts and still felt chronically hungry, lazy, and tired!

As a result, I gained even more weight, felt tired most of the time, and was chronically hungry despite the large amounts of food I was allowing myself. The more “diet” foods I consumed, the more addicted to sugar I got.

I also started suffering from chronic fatigue, depression, and major weight gain. Eventually I gained 40 pounds from binging on sweets.

What is ‘sugar’?

We all know what sugar is. It is that lovely white or brown powdery stuff that we add to our coffee or tea, and candies and cakes.

But sugar is found in almost all foods, although it manifests in different forms. Some forms of sugars are more toxic, and some less.

Grains and breads contain sugar. Next time you eat some brown rice, chew it 30 to 50 times until it becomes a liquid. You will discover that it ends up tasting sweet.

That sweetness comes from the sugar you have released after chewing the rice. But that sugar is primarily in the form of glucose and does not affect the body the way other forms of sugar do.

In fact, we need glucose to run well, so when I say “kick sugar,” I don’t mean kick carbohydrates such as bread and grains.

I am talking primarily about fructose. Dr. Robert H. Lustig explains in his lecture “Sugar: The Bitter Truth” at the University of California, San Francisco, that the fructose in sugar is toxic for us.

When eaten without the nutrients and fibre found in fruits, which are high in fructose, it causes metabolic syndrome, Type 2 diabetes, high triglycerides, a fatty liver, and a big gut.

Consider this: 50 percent of sugar is fructose, 55 percent of high-fructose corn syrup (HFCS) is fructose, and 50 to 70 percent of agave nectar is fructose.

This is all dangerous because the fructose from these sugar sources is not getting digested with the fibre found in fruits. So although the sugar found in fruit is 70 percent fructose, it is not toxic for us since fruit fibre helps to digest it. Fibre is nature’s antidote for fructose.

Most North Americans are getting their fructose fix from soda, juice, chocolate milk, ice cream, cookies, and cake. It is also added into many processed foods to make them taste better. Because HFCS is inexpensive, it is easy to load up food with it.

In 2009, Dr. Lustig helped the American Heart Association rewrite the guidelines for the recommended daily limit on sugar intake. The association now recommends limiting daily sugar intake to 9 teaspoons for men and 6 teaspoons for women. Having more than that is considered toxic.

Cutting out sugar

After learning about how toxic sugar was and how prevalent it was in our diets, I went on a mission to cut it out. To keep it simple, I started with HFCS. I noticed that it was in much of the treats I loved, including light ice cream, whole wheat bread, and “healthy” morning cereals.

I thought I had been doing so well since I was eating whole wheat bread and only indulging in a 160-calorie daily treat, but in fact, if Dr. Lustig is correct, I was slowly poisoning myself (and my kids).

So out went the bread and cereal with the HFCS. Out went the light ice cream since the only alternative to light ice cream with HFCS was light ice cream with artificial sweeteners, which I do not advocate.

I got into making baked apples with cinnamon or baked blueberries with coconut. That hit my sweet tooth and cut my cravings for more dessert. As a result, I lost the last 6 lbs I had been struggling with for years.

Tysan Lerner is a certified health coach and personal trainer. She helps women attain their body and beauty goals without starving themselves or spending hours at the gym. Her website is www.lavendermamas.com

via How I Kicked Sugar » The Epoch Times

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10 Superfoods to Incorporate Into Your Diet

By Nick Livermore
Eco18.com

Superfoods. The name itself carries so much hype, and many nutritionists can’t stand it. The concept, however, has the best of intentions. Essentially, superfood is used to describe food with a particularly high nutrient profile and minimal negative ingredients.

We’re not saying to eat them constantly. What we are saying is buying them at the store and incorporating them into your diet will have benefits on your waistline and overall health and wellness.

Avocado
Rich in healthy monounsaturated fat, avocados also loaded with fiber and lutein, an antioxidant linked to eye and skin health.

Blueberries
Loaded with antioxidants, mainly anthocyanins, blueberries can help with brain function and your vision. They also make a great snack.

Dark Chocolate
Packed with flavonols and antioxidants, one piece of dark (80%+ cacao is best) provides a healthy dose of disease-fighting compounds and may help to reduce cholesterol.

Oats
Rich in protein and minerals including zinc, calcium, magnesium and iron, oats also packed an excellent dose of soluble fiber! Great for breakfast.

Eggs
One of, if not the most, protein-rich foods on earth, eggs are also loaded with amino acids and other nutrients. It’s also OK to eat the yolks.

Almonds
Full of cholesterol-lowering fiber and monounsaturated fat, almonds make a great snack or can be easily incorporated into virtually any meal.

Red Wine
One glass of red wine a night has been shown to boost levels of healthy cholesterol and packs a healthy dose of antioxidants, resveratrol and saponins.

(Kristinas comment: Pregnant women should not drink alcoholic beverages at all, since it will harm the unborn child.)

Salmon
According to The American Heart Association, eating fish two meals per week, helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. Fatty fish, such as salmon, may also help alleviate depression. Just make sure it’s wild-caught, never frozen and comes from a store that supports sustainable agriculture.

Ancient Grains
Heirloom and ancient grains carry a far superior nutritional makeup than modern wheat, which has been crossbred and may be genetically modified. Grains such as Kamut khorasan, spelt, and amaranth generally contain higher levels of protein, antioxidants and minerals and generally taste better, too!

Seeds
Chia, quinoa, and flax seeds all carry a host of nutritional benefits ranging from antioxidants and minerals to protein and fiber.

Eco18 is a collective of creative-writing individuals from different backgrounds with a common goal—to live a healthier, more natural lifestyle. Their combined expertise, humor, and opinions explore green and sustainable in a practical, fun way. www.eco18.com

via 10 Superfoods to Incorporate Into Your Diet | Nutrition | Health | Epoch Times

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5 Tips to Kick Sugar

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By Tysan Lerner

To help you lose weight, become healthier, and feel better, cut down on your sugar intake. Of course, this is easier said than done since sweets are addictive.

To help you lose weight, become healthier, and feel better, cut down on your sugar intake. Of course, this is easier said than done since sweets are addictive.

Worse, sugar is added to so many of our daily foods, including tomato sauces, yogurts, cereals, milk alternatives, breads, ketchups, and even some pickles.

Read the ingredient lists and look out for sugar (including high fructose corn syrup, corn sugar, evaporated cane juice, agave nectar, fructose) and how many grams of sugar are listed. Generally speaking, 4 grams of sugar is equivalent to about 1 teaspoon of sugar.

How to Kick Sugar

I asked Dr. Jingduan Yang, M.D., an expert in traditional Chinese medicine, what he would recommend to help cut out sugar, and he gave five tips:

Tip 1: Get Enough Sleep
Fatigue makes us vulnerable to giving in to our sugar cravings. If you haven’t slept enough, and you are suddenly reaching for chocolate to stay awake, drink some water and take a 10-minute power nap instead. Not only will you wake up feeling refreshed, you will also wake up no longer craving sugar!

Tip 2: Eat Fruit Instead
Fruit is sweet and high in fructose, but because it is nutritious and high in fiber, it is not considered toxic or bad for you the way sugar is. Fruit will help satisfy that sweet tooth when you are craving dessert.

Tip 3: Eat Greens to Help Heal Your Liver
According to traditional Chinese medicine, green is the color associated with the liver organ system. Eating greens will help replenish your liver, and in turn calm your sugar cravings.

Dark leafy greens such as kale, collard greens, watercress, and bok choy are great options. Sauté them with garlic, ginger, scallions, soy sauce, and some sesame oil for a Chinese side dish, or garlic, lemon and olive oil for a more Mediterranean flair.

Tip 4: Exercise Regularly
Not only will exercise help you metabolize the sugar you do eat more effectively, it will also pick up your energy and mood.

Tip 5: Get to the Root
The first question Dr. Yang asked when I inquired about how to stop eating so much sugar was, “What is it that you are self-medicating?”

We all have our issues, and many of us learn to deal with them with food. Some eat for fun, some eat for stress release, and some eat to fill a void in their life. If you suspect you are “using” sugar to self-medicate, get to the root of your problem and address it directly.

Mindfulness-based meditation has been shown to be highly beneficial for dealing with emotional stress.

Once you cut out sugar, and replace it with “sweet” things in life, you will enjoy a flatter belly, a thinner body, more energy, less mood swings, and overall better health.

Tysan Lerner is a certified health coach and personal trainer. She helps women attain their body and beauty goals without starving themselves or spending hours at the gym. Her website is www.lavenderm

via 5 Tips to Kick Sugar | Nutrition | Health | Epoch Times

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Are You Overeating?

By Tysan Lerner
Epoch Times Staff

Many people today overeat regularly without realizing it. Overeating has just become a habit, and as a result, they end up feeling frustrated with their continual struggle with weight. Six common downfalls often undermine weight-loss efforts.

Too Much Snacking

Just because you are a twinge hungry, bored, thirsty, or tired does not mean that you need a snack. Snacks are for when you are very hungry but will not get to eat within the hour, so you need a little something to tide you over.

However, many people have gotten used to snacking on chips, popcorn, nuts, cheese, or fruit even when they are not hungry.

If this sounds like you, clear your pantry of convenient snack foods and try resting without food when you are tired or need a break. Find nourishing activities other than food to reduce stress, and be sure to get enough water and exercise throughout your day.

Mealtime Magpies

Mealtime magpies prefer to see everything finished up rather than see food going into the trash, but by making a habit of picking, tasting, and noshing, mealtime magpies will certainly be overeating. Get used to putting less on your plate, chewing more thoroughly, and putting leftover food away for another meal.

By chronically cleaning your plate, despite the serving size, and sampling food from your kids, friends, and spouse, you will inevitably get into the habit of overeating.

If this sounds like you, be sure to chew more, stay mindful while eating, and put away leftovers without picking as soon as you feel you’ve physically eaten enough.

Partying

Eating, drinking, and merriment often lead to extreme caloric intake. Alcohol and the food that often accompanies partying are highly caloric. Instead of overindulging, limit your alcohol intake, drink more water, and be aware of the high calorie count of alcohol and typical party or pub food.

The day after partying, plan on eating lots of greens such as kale and collards, re-hydrating with lots of water, exercising, and getting fresh air.

Low-Fat Products

Low-fat dressing, butter replacements, desserts, cream cheese, and the like are much less satisfying than the full-fat forms, and studies show that people who indulge in these products eat 50 percent more than people using the full-fat alternative.

Rather then going “lite,” go real. Eat real oil, butter, and cheese, but be mindful of not eating too much. Definitely stay away from high-sugar foods such as low-fat cookies, which are known to be particularly bad for the waistline.

Skipping Meals

Many people who go the whole day without eating tend to eat more when they finally do eat because at that point they are starving. If you allow yourself to get too hungry before you eat, it is harder to make healthier, moderate choices.

Plus, going long periods of time without eating and then indulging in overeating will often cause lethargy and indigestion.

So be sure to start your day on the right foot by eating when you are hungry but before you are so hungry that you could eat a horse.

Emotional Eating

Let’s face it, eating is fun, sometimes naughty, and definitely numbing. If you notice that you often eat compulsively, then take a deep breath and a good hard look at what you are not facing.

It may be something big (for example, getting fired or the loss of a loved one) or may be the little things in life that build up and drive you to … ice cream. Perhaps you are tired, bored, sad, or angry.
Whatever it is, you must build the tools to cope with the daily stressors in life, or you will find yourself chronically coping with health-sabotaging habits.

Tysan Lerner specializes in helping people lose weight without starving themselves or spending hours in the gym. She is a certified health coach and fitness trainer. Her website is www.lavendermamas.com.

via Are You Overeating? | Nutrition | Health | Epoch Times

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How to Stop Flatus From Beans, Chick Peas and Lentils

How to cook beans, chick peas  and lentils: Another good way to stop flatus from beans, chick peas  and lentils is to first cook them for 5-10 minutes, pour out the water, add new water and when 10 minutes is left to cook them you add salt.
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Unique Way to Stop Flatus From Beans

By W. Gifford Jones, M.D.

Do you suffer from chronic abdominal pain, bloating, gas, stomach cramps, diarrhea, and constipation? If so, there’s a good chance the diagnosis is irritable bowel syndrome IBS.

This condition is one of the most commonly diagnosed problems in North America. However, most people are treating it the wrong way, destroying their bowels with laxatives. It’s smarter to use natural therapy.

Dr. Linda Lee, professor of gastroenterology at Johns Hopkins University, says that when patients complain of IBS symptoms, she first rules out serious disease such as stomach ulcers, ulcerative colitis, and bowel malignancies. These more serious problems are more likely to be present if patients also complain of weight loss, being wakened by pain, or seeing blood in the stool.

Dr. Lee usually starts treatment by cutting out foods that may be difficult to process and are upsetting the GI tract. For instance, some people may be sensitive to even small amounts of gas production.

As we get older, the body manufactures less lactase, an enzyme that breaks down lactose, a carbohydrate present in milk products. These unabsorbed carbohydrates reach the colon where bacteria ferment them and produce gas. This solution, cutting down on milk products, can make a huge impact on abdominal discomfort.

Lee adds that if lactose intolerance isn’t the problem, she then checks to see if the symptoms are due to celiac disease, an allergy to gluten. This protein is present in many grains.

The GI tract can also have difficulty absorbing other carbohydrates such as fructose. Patients with this problem should avoid soda and packaged goods such as cookies.

Do you love beans but know they are notorious for producing large amounts of flatus? So you make a point of saying “no” to beans, fearing that you might expel flatus at a most inconvenient time? If that’s the case, there’s a unique way to circumvent this embarrassment.

Dr. Lee says that beans contain raffinose. It’s the culprit for such eruptions. But she adds that beans are a healthy food and that there’s no reason to remove them from your diet. Rather, there’s a simple way to destroy the gas beans produce. Just soak beans in water with a little baking soda. This draws out the raffinose. Then toss out the water.

Have you ever wondered why mints are traditionally offered after meals? She says the best natural one is peppermint. Artificially flavored mint candy won’t work, but peppermint oil supplements may help IBS patients.

What about the use of friendly probiotic bacteria? Studies show that some people are helped by this approach. But there are so many unregulated products on the market that it’s hard to assess their effectiveness.

Yogurt contains organisms that may ease symptoms and is a good alternative to probiotic bacteria. In fact, yogurt can be taken by those suffering from lactose intolerance, as it contains bacteria that break down lactose.

Lee is also an advocate of mind-body therapy, as many patients with IBS suffer from anxiety and depressive disorders. She reports that there is some evidence that biofeedback, acupuncture, and listening to relaxing CDs used during hypnosis can help to tame an uptight bowel.

There is no doubt that anxiety has a major effect on bowel function. On one occasion, Napoleon Bonaparte required a soldier for a dangerous assignment. The story goes that he ordered several soldiers to face a firing squad. He chose the one who, in the face of death, showed no tendency to move his bowels.

In our pill-plagued society, I’m in favor of anything that circumvents medication and poses no risk. But remember to see your doctor when you notice a change in bowel habits.

Some people leave this planet prematurely because they want to believe bleeding with a bowel movement is due to hemorrhoids. But it could be a bowel malignancy. Never procrastinate when problems occur. Saying you’ll do it “one of these days” usually means none of these days.

Dr. Gifford-Jones is a medical journalist with a private medical practice in Toronto. His website is DocGiff.com. He may be contacted at Info@docgiff.com.

via Unique Way to Stop Flatus From Beans | Nutrition | Health | Epoch Times

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