Lasting Lifestyle Change

Less Sugar, More Energy!

09/03/2012

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Did summer mean a few added pounds and a little less attention to your weight loss plan?  Summer is nearly over. Did it bring all of the potential weight gain slips that vacations, busy schedules, and changes in your routine can bring?  Not to mention the summer parties and neighborhood barbeques!



Take a few moments to think about your busy lifestyle and stay in charge of your food choices.  After all, you want more energy for your all of your activites, right?

Avoiding refined sugar is one of the best ways to minimize blood sugar spikes and crashes, which cause a drastic change in energy level. The most effective way to get off sugar is to get to the root cause of your sugar cravings. Here are a few strategies:

1. Eat sweet vegetables, such as carrots, parsnips, corn, winter squash, sweet potatoes and onion to satisfy our body’s need for sweet taste (which is normal)

2. Eat meals with low glycemic load to avoid fluctuation in energy and blood sugar level. When we crash, we reach for sugar for quick fixes. Combine whole grains and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.

3. Stay hydrated – thirst is sometimes mistaken as hunger, which leads to cravings.

4. Investigate sugar cravings as a result of nutrient deficiency – e.g. chromium and tryptophan.

5. Nourish your soul – some people crave sweets out of boredom or loneliness.


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Top 10 Tips to Avoid Weight Gain

05/10/2012

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Over a quarter of Americans are obese - and with that comes many weight-related health issues. Here are the top 10 reasons why America has become a nation of overweight people - avoid them and you can free yourself from our nation's "fat trap":

1. Too much processed foods – they are cheap and convenient, but they are also full of sodium, sugar, chemicals and empty calories. When your body doesn’t get the nutrients it needs, it will crave more food.

2.  Low intake of fresh, whole foods – they are nutrient dense, and when your body gets the necessary nutrients, you will have fewer cravings.

3. Sedentary lifestyle – many people are taking in more than they burn.

4. Supersized portions – the larger the portion in front of us, the more we eat.

5. Supersized dishware – our plates has become larger and larger. We need more food to fill the plate. Our perception of portion size apparently is affected by the size of the plate.

6. Advertising and marketing – big corporations throw a lot of marketing money on processed foods.

7. Misinformation and disinformation – people are confused what to eat. Unfortunately the labels on processed and packaged foods are not always telling the whole story.

8. Cost of food – processed, mass- produced food, and foods made with subsidized crops are cheaper than fresh produce and other sustainably grown whole foods. High fructose corn syrup is a great example – it is found in a lot of food items we get in the store.

9. Time management – most people are always on the go. They eat while they are doing other things, and this mindless eating often makes people overeat. Many people don’t have time to cook – they depend on fast food, take out, or dining out – most of the time such foods are loaded with fat, sugar, sodium, and hidden calories.

10. Stress – when we are stressed, our body produces the stress hormone cortisol, which packs a triple whammy. Cortisol slows metabolism, affects blood sugar level, increases fat storage, and promotes cravings for fatty, salty and sugary foods.

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