Hello friends, and welcome to this month’s Joyinmovement newsletter.
During this time of year I receive so many questions like:
“How
can I start eating healthier?”
can I start eating healthier?”
“How can I drop the extra
weight I put on over the holidays?”
weight I put on over the holidays?”
“I feel so run down, what should I do to feel like my old self
again?”
again?”
For years one of the first things I do
when someone comes to me as a client, or a student wants my #1 tip on
proper nutrition, is take a close look at sugar consumption. I don’t
care if you call yourself a meat eater, a vegan, or a vegetarian.
However you label yourself, SUGAR matters!
when someone comes to me as a client, or a student wants my #1 tip on
proper nutrition, is take a close look at sugar consumption. I don’t
care if you call yourself a meat eater, a vegan, or a vegetarian.
However you label yourself, SUGAR matters!
These days I’m also noticing that the mainstream
media is jumping on the “sugar matters” bandwagon, so let’s take a
closer look at WHY sugar matters and WHAT to do about it.
media is jumping on the “sugar matters” bandwagon, so let’s take a
closer look at WHY sugar matters and WHAT to do about it.
Cutting back on sugar is the most effective way to
control levels of the belly fat storing hormone insulin. Most of us know
that, have read it, or at least heard it mentioned somewhere. Yet, in
America we consume 60 percent more sugar, sweeteners and refined
carbohydrates than past generations. Our waistlines and increase in
chronic diseases reflects this. I also read a study that said that the
average person consumes 223 grams of sugar daily. That’s about 1
cup. The amount of daily sugar consumption for maintaining optimal
weight and health is more in the 20 gram a day range! That’s
quite a discrepancy, wouldn’t you say?
control levels of the belly fat storing hormone insulin. Most of us know
that, have read it, or at least heard it mentioned somewhere. Yet, in
America we consume 60 percent more sugar, sweeteners and refined
carbohydrates than past generations. Our waistlines and increase in
chronic diseases reflects this. I also read a study that said that the
average person consumes 223 grams of sugar daily. That’s about 1
cup. The amount of daily sugar consumption for maintaining optimal
weight and health is more in the 20 gram a day range! That’s
quite a discrepancy, wouldn’t you say?
Sugar is everywhere, not just in the obvious places.
For instance, it’s in high-fiber cereal and yogurt. Also, manufacturer
labeling makes it challenging to really know just how much sugar you
consume.
For instance, it’s in high-fiber cereal and yogurt. Also, manufacturer
labeling makes it challenging to really know just how much sugar you
consume.
Sugar makes your blood thick and sick!
I read that recently
and I really thought it was a simple way of saying it and right on
target.
and I really thought it was a simple way of saying it and right on
target.
When blood sugar levels are under control, blood can flow
freely to deliver energizing oxygen throughout your body and brain. This
helps normalize blood pressure and reduce the risk of heart disease and
stroke.
freely to deliver energizing oxygen throughout your body and brain. This
helps normalize blood pressure and reduce the risk of heart disease and
stroke.
Sugar-rich blood, on the other hand, does something quite
different. High blood sugar levels cause red blood cells to clump,
making blood seem thick and creamy. In this state, blood can barely pass
through veins. This triggers fatigue and high blood pressure. It also
increases the odds of heart disease, diabetes and stroke.
different. High blood sugar levels cause red blood cells to clump,
making blood seem thick and creamy. In this state, blood can barely pass
through veins. This triggers fatigue and high blood pressure. It also
increases the odds of heart disease, diabetes and stroke.
High levels of insulin in the bloodstream help form and store
that subcutaneous fat that’s located just under the skin around your
belly, as well as the deeper visceral fat that’s in and around your
liver.
that subcutaneous fat that’s located just under the skin around your
belly, as well as the deeper visceral fat that’s in and around your
liver.
The belly bulge you see on someone is an immediate cause from
the effect of over-consuming sugar. However, there’s also a longer range
problem.
the effect of over-consuming sugar. However, there’s also a longer range
problem.
As these fat cells grow, they secrete increasing amounts of
inflammatory compounds such as C-reactive protein and interleukin-6. You
might have read something about these “bad guys.” They damage insulin
receptors on cell membranes, forcing insulin to remain in the
bloodstream. This creates more stress on your liver and pancreas and
increases fat storage, so a vicious damaging cycle goes on and on.
inflammatory compounds such as C-reactive protein and interleukin-6. You
might have read something about these “bad guys.” They damage insulin
receptors on cell membranes, forcing insulin to remain in the
bloodstream. This creates more stress on your liver and pancreas and
increases fat storage, so a vicious damaging cycle goes on and on.
Simple message here is that excess insulin packs fat on your
body and creates havoc on internal systems that will ultimately decrease
your quality of life and health.
body and creates havoc on internal systems that will ultimately decrease
your quality of life and health.
What Can You Do To Track Your Sugar Consumption?
There are many ways, so
let me give you a few pointers.
let me give you a few pointers.
I’m a big fan of what’s called PDC. No, that doesn’t
stand for please don’t curse, or any other likely acronym you thought
of! It stands for Progressive Dietary Changes. Here’s how to PDC and
decrease your sugar intake.
stand for please don’t curse, or any other likely acronym you thought
of! It stands for Progressive Dietary Changes. Here’s how to PDC and
decrease your sugar intake.
1.
For a few days keep track of what you eat. Even if you’re someone who
doesn’t eat much refined sugar or refined carbohydrates, I’d encourage
you to still keep track. You’d be surprised where sugar lurks. Don’t
look up sugar grams or think about changing serving sizes just yet.
It’ll be enough just to track your intake. Don’t forget beverages!
For a few days keep track of what you eat. Even if you’re someone who
doesn’t eat much refined sugar or refined carbohydrates, I’d encourage
you to still keep track. You’d be surprised where sugar lurks. Don’t
look up sugar grams or think about changing serving sizes just yet.
It’ll be enough just to track your intake. Don’t forget beverages!
2.
After a few days of this, you’ll notice that you eat certain foods
regularly and certain foods you don’t. Start with the regulars. You can
either use the labels, a book, or go online and see how many sugar grams
are in what you eat. Do stay honest about portion sizes. Most of us
grossly underestimate what a portion is. This will help you match the
sugar gram amounts to the carbohydrate servings. Again, remember to pay
attention to beverages. Also, as you become more savvy in reading labels
think of a serving as having about 20 grams of sugar or less. That will
help you understand the concept of serving sizes.
After a few days of this, you’ll notice that you eat certain foods
regularly and certain foods you don’t. Start with the regulars. You can
either use the labels, a book, or go online and see how many sugar grams
are in what you eat. Do stay honest about portion sizes. Most of us
grossly underestimate what a portion is. This will help you match the
sugar gram amounts to the carbohydrate servings. Again, remember to pay
attention to beverages. Also, as you become more savvy in reading labels
think of a serving as having about 20 grams of sugar or less. That will
help you understand the concept of serving sizes.
***Don’t
be too hard on yourself as you go through these steps. We ALL can use
improvement in getting our sugar intake into healthier ranges.***
be too hard on yourself as you go through these steps. We ALL can use
improvement in getting our sugar intake into healthier ranges.***
3.
Now you can either eliminate foods, replace them with lower sugar
counterparts (like a high sugar brand of yogurt, for instance, with a
lower sugar or no sugar added one) or eat smaller portions. In making
progressive dietary changes, it’s often best to start with the changes
that are easiest. For example, is it easier for you to eat smaller
portions, (let’s say make a sandwich with one slice of bread instead of
two) or take less sweetener in your coffee or tea perhaps, or give up a
food completely? We’re all different, so do what works for you or this
PDC won’t work at all.
Now you can either eliminate foods, replace them with lower sugar
counterparts (like a high sugar brand of yogurt, for instance, with a
lower sugar or no sugar added one) or eat smaller portions. In making
progressive dietary changes, it’s often best to start with the changes
that are easiest. For example, is it easier for you to eat smaller
portions, (let’s say make a sandwich with one slice of bread instead of
two) or take less sweetener in your coffee or tea perhaps, or give up a
food completely? We’re all different, so do what works for you or this
PDC won’t work at all.
4. Work on one change at a time. You’re aiming to
get down to the 15-25 gram of sugar a day range. Depending on where
you’re starting from this could be a drastic shift in eating choices.
Start a PDCSMSG: Progressive Dietary Changes Sugar Matters Support
Group—just don’t have the meetings at Starbucks!
get down to the 15-25 gram of sugar a day range. Depending on where
you’re starting from this could be a drastic shift in eating choices.
Start a PDCSMSG: Progressive Dietary Changes Sugar Matters Support
Group—just don’t have the meetings at Starbucks!
5.
You’ll notice a few things. We’re not counting calories. Paying
attention to reducing sugar intake this way naturally eliminates
calories and people find it much easier than counting calories. You’ll
notice your sugar cravings will diminish. Also, you’ll feel better and
look better just by focusing on reducing sugar intake. Your energy, mood
and ability to focus will be greatly improved. Don’t go overboard. We
need sugar to function properly—just not 223 grams a day!
You’ll notice a few things. We’re not counting calories. Paying
attention to reducing sugar intake this way naturally eliminates
calories and people find it much easier than counting calories. You’ll
notice your sugar cravings will diminish. Also, you’ll feel better and
look better just by focusing on reducing sugar intake. Your energy, mood
and ability to focus will be greatly improved. Don’t go overboard. We
need sugar to function properly—just not 223 grams a day!
Have
a sweet month, just not too sweet!
a sweet month, just not too sweet!
shelli
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