The client's food log was extreme. She tracked every bite she ate
and calculated the calories in each item. In the log, she described
every workout and the calories she had burned. She was working out
several times a day.
The most extreme thing about her food log was that it included almost nothing but sugar: pastries, chocolate, malted milk Whoppers, fat-free muffins. All day.
Her health issues were fairly severe and varied: irregular menstrual cycles, endometriosis, breast engorgement and tenderness, chronic fatigue, and quite a bit more. None had been diagnosed as linked with her diet.
She didn't feel ready to quit sugar, but was, in her words, "willing to cut back."
I saw a drawback or two with that approach but was convinced that her health issues had a great deal to do with the sheer volume of sugar she was consuming all day long. Any improvement I could encourage her to take would have been... an improvement.
Cutting back on sugar involves basics that everyone knows: Skip desserts. Avoid sodas. Don't snack on cookies or other sugary foods. Don't add sugar to coffee or tea. And many more.
But environment matters. Especially at home, where what you have - or don't have - in your kitchen can make a huge difference. Knowing which foods to stop buying - and which ones to swap for them - is important.
The bad news is it requires Reading Labels.
It helps to know what to look for on those labels. Sugar can hide behind many names. Some are technically not sugar, but have virtually identical effects on insulin and brain chemistry. A few are simply different names for the same thing. Cane Sugar and Sugar Cane are, obviously, the same.
First, Know Your Enemy
Here are the names of sugars I'm currently aware of - but the list keeps growing as new sugars are created.
Agave, Alcohol, Barley Malt, Beet Sugar, Brown Sugar, Cane Juice, Cane Sugar
Corn Sweetener, Corn Syrup, Date Sugar, Dextrose, Erythritol, Fructose
Fruit Juice Concentrate, Glucose, Glycerin, Glycerol, Granulated Sugar
High Fructose Corn Syrup, Honey, Hydrogenated Starch Hydrolysates (HSH)
Isomalt, Job's Tears, Lactitol, Lactose, Lycasin, Malted Barley, Malt Extract
Maltitol, Maltitol Syrup, Maltodextrin, Mannitol, Maple Sugar, Maple Syrup,
Molasses, Polydextrose, Powdered Sugar, Raisin Juice, Raisin Syrup,
Raw Sugar, Rice Syrup, Sorbitol, Succanat, Sucralose, Sucrose, Sugar, Sugar Cane
Turbinado Sugar, Unrefined Sugar, Xylitol
Why Use The Sugar List?
True, the first time or two that you shop using this list - and it's a good idea to take it with you to the grocery store at first - you might need to spend a little extra time reading all the labels.
After a couple of trips to the store, though, you'll know what you can buy and what to skip. At that point, shopping will be just as easy as it is now.
As for my Sugar Warrior client, she's been working on reducing sugars for a while now. Yes, during her process, some of my fears were justified. Eating little bits of sugar made her crave more sugar. That made it difficult for her to eliminate cravings. She still battles them. She still thinks of desserts as a viable option when she's stressed, and has to tell herself "no" each time.
The individual "no" doesn't always work.
But her health has been improving. Her energy has increased a lot. And that has provided enough encouragement and motivation to get her committed to quitting sugar altogether.
Nutrition geek that I am, that's what I live for - it is, after all, about helping the client get results.
The most extreme thing about her food log was that it included almost nothing but sugar: pastries, chocolate, malted milk Whoppers, fat-free muffins. All day.
Her health issues were fairly severe and varied: irregular menstrual cycles, endometriosis, breast engorgement and tenderness, chronic fatigue, and quite a bit more. None had been diagnosed as linked with her diet.
She didn't feel ready to quit sugar, but was, in her words, "willing to cut back."
I saw a drawback or two with that approach but was convinced that her health issues had a great deal to do with the sheer volume of sugar she was consuming all day long. Any improvement I could encourage her to take would have been... an improvement.
Cutting back on sugar involves basics that everyone knows: Skip desserts. Avoid sodas. Don't snack on cookies or other sugary foods. Don't add sugar to coffee or tea. And many more.
But environment matters. Especially at home, where what you have - or don't have - in your kitchen can make a huge difference. Knowing which foods to stop buying - and which ones to swap for them - is important.
The bad news is it requires Reading Labels.
It helps to know what to look for on those labels. Sugar can hide behind many names. Some are technically not sugar, but have virtually identical effects on insulin and brain chemistry. A few are simply different names for the same thing. Cane Sugar and Sugar Cane are, obviously, the same.
First, Know Your Enemy
Here are the names of sugars I'm currently aware of - but the list keeps growing as new sugars are created.
Agave, Alcohol, Barley Malt, Beet Sugar, Brown Sugar, Cane Juice, Cane Sugar
Corn Sweetener, Corn Syrup, Date Sugar, Dextrose, Erythritol, Fructose
Fruit Juice Concentrate, Glucose, Glycerin, Glycerol, Granulated Sugar
High Fructose Corn Syrup, Honey, Hydrogenated Starch Hydrolysates (HSH)
Isomalt, Job's Tears, Lactitol, Lactose, Lycasin, Malted Barley, Malt Extract
Maltitol, Maltitol Syrup, Maltodextrin, Mannitol, Maple Sugar, Maple Syrup,
Molasses, Polydextrose, Powdered Sugar, Raisin Juice, Raisin Syrup,
Raw Sugar, Rice Syrup, Sorbitol, Succanat, Sucralose, Sucrose, Sugar, Sugar Cane
Turbinado Sugar, Unrefined Sugar, Xylitol
Why Use The Sugar List?
True, the first time or two that you shop using this list - and it's a good idea to take it with you to the grocery store at first - you might need to spend a little extra time reading all the labels.
After a couple of trips to the store, though, you'll know what you can buy and what to skip. At that point, shopping will be just as easy as it is now.
As for my Sugar Warrior client, she's been working on reducing sugars for a while now. Yes, during her process, some of my fears were justified. Eating little bits of sugar made her crave more sugar. That made it difficult for her to eliminate cravings. She still battles them. She still thinks of desserts as a viable option when she's stressed, and has to tell herself "no" each time.
The individual "no" doesn't always work.
But her health has been improving. Her energy has increased a lot. And that has provided enough encouragement and motivation to get her committed to quitting sugar altogether.
Nutrition geek that I am, that's what I live for - it is, after all, about helping the client get results.
If you want to quit sugar and would like to "do it right" from the start, please visit http://www.FoodAddictionSolutions.com and grab your free copy of "3 Biggest Mistakes People Make When Trying To Quit Sugar."
Article Source:
http://EzineArticles.com/expert/Joan_Kent/1748388
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