Sugar addiction

Sugar Addiction

Photo by Iamnee. Published on 27 March 2013
Stock photo - Image ID: 100151123

According to the latest research we are a continent of sugar addicts.  A hundred years ago the average person would have the equivalent of 20 teaspoons a year of sugar.  Now the average person in North America has at least 22 teaspoons of sugar a day.  No matter what form it comes in sugar creates a rush.  Some will feel it more then others.

It comforts us and gives us energy which it later takes away as it destroys our bodies.  They have found sugar is 8 times as addictive as cocaine.  Rats (even ones previously addicted to cocaine) would prefer to have sugar water to water with cocaine.  People are running around with varying degrees of addiction to sugar.

I have to admit I don’t like calling it an addiction.  I however am what can happen when poor eating takes control.  Some times I do wonder “how did I get here?”.   I have diabetes.  I have sleep apnea.  I weigh about 250% of what I should weigh.  Still I don’t want to call it an addiction.  I will get junk food and eat it without even enjoying it and still I don’t want to call it an addiction.

I have joked about being addicted to diet pop.  Ha Ha, turns out it’s no joke.  I get this junk food without really thinking about it.  Like all of a sudden I’m buying hot chocolate with out really considering what I’m doing.  The sad thing is when I have this hot chocolate that I don’t even remember wanting, I want more. 

Research shows parts of the brain light up when you take drugs.  More parts of the brain light up when you have sugar, in fact more parts of the brain light up when you even think about sugary things.  To start with I ate simple carbs to get a boost.  I have had depression most of my life.  I was raised eating very well but then I discovered fast food and junk food and it gave me a boost.  I remember the first time I tried a whopper.  It felt as good as it tasted, it was an experience.

Now I find myself not wanting to die.  I find I would like to experience real health again.  I used to like working out.  Now it terrifies me.  What shakes me up even more is the idea of really having to change my diet.  Its change the diet or die.  So I’m off to start breaking the sugar habit.  Wish me luck.

Soup

Salads and soups.    I don’t like saying loose weight because it rarely just gets lost and then it’s never hard to find again.  I prefer getting rid of extra weight but even that focuses on the weight, the fat, the dreaded obesity then surrounds me.  So I think most times I may stick with lightening up.  This year I will lighten up and live better and I love the idea of getting in better shape.

I have made a home made soup, at least it’s supposed to be a soup but it’s a little solid.  Who knew pearl barley would grow to about 100 times its original size?  Everything in the soup is there for a health reason and so far it’s been reasonably okay to eat.  I am already thinking of what I want to do for my next soup.

My idea is if I have a go to breakfast and lunch that’s reasonably or incredibly healthy that will help me lighten up and feel better.  I am also building in two snacks to keep me on track.  If I do something right or good a couple times a day it may be easier to stay on track.  Thus the home made soup for lunch and though it may not be my favorite yet it 1. Might get there, and 2. Will help keep/get me healthy and 3. I can keep having salads on other days and freeze this for when i want it..  I also need to appreciate it because I now have a bazillion servings of it or at least enough for the next two weeks.

There are so many recipes on line or in magazines for healthy, light, and diet soup it’s easy to find one to try.  There’s even miracle soup I just feel like I would be let down if I tried it and something amazing didn’t happen.  Even with all these recipes and choices I find I can rarely follow a recipe to the letter.  I’m hoping the intent is as important as the cooking.

For my next soup I want to use turkey, mushrooms, onions, a little bit of pearl barley, maybe garlic, spinach and other things that would go with these and make a delicious and healthy soup.  I plan on looking up other low gi, mega healthy foods to add to the list.  If any one has any ideas let me know.  We could create our own miracle soup and amazing things could happen.

Reigniting the Flame

By Simon Howden, published on 09 April 2009

Stock Photo - image ID: 1005771

 “We are souls manifest in physical bodies.  Respect the Booty!” Is my new affirmation set.  It seems fear of  failure and fear of success and low self esteem were creating a wall for me.

These things can take procrastination to whole new heights.  So after wasting many years with false starts I am back at it.

Time to make those positive life changes.  It’s not that I haven’t tried over the last few years it’s more like I was jogging in quicksand.  I am not at an all time high with my weight but I’m also not doing quiet as well as I was.  I weigh 270 pounds that’s an awful lot of extra weight.  I am also noticing that I lose my breath going up a flight of stairs, two flights and I’m breathing hard.

So it’s a new plan for me.  I am making certain commitments for 31 days.  It takes 21 days to form new habits.  I am diabetic and have been eating like I want to die.  One day a week I can eat simple carbohydrates, otherwise no.  The whites have been getting me –white sugar –white flour –white potatoes.  Now I know all whites aren't bad.  I have two white kids and I’m really very fond of them.  White food however, including unhealthy fats and oils, are going to be drastically cut down.  So for at least 31 days simple carbs are allowed only once a week.  Complex carbs like veggies are in, simple carbs out.

Next step, adding up the veggies.  There are so many books that talk about using food as medicine, and most of the foods they talk about are fruits and veggies.  I know veggies can be more expensive but I need to find the money for them because they are crucial to healthy eating.  For the first time in their lives my teens are actually eating salads!

Last food change right now centers around Protein.  Protein and how it keeps you full, and how it helps your muscle, skin, and more is everywhere.  The idea here is to have protein at most meals.  This way you lose fat and not muscle.

I may have lied about the last tip being the last food tip.  You decide.  The last change is drinking whole bunches of water.  I value diet pop.  It is the one thing I do not like to share.  Unfortunately sometimes you just need water, or at least I do.  I try to drink water at meals. I find it helps food taste better and slows down my eating, and helps fill me up.  I am also going to try sticking with strait water till mid afternoon.  That won’t sound like much to some but I think it will help me.

Now walking is the last part of my 31 day plan.  My idea is to walk everyday.  I still have not gotten out yet today but I’m psyching up for it.  We have a dog now so this is getting easier.  We have incredible amounts of cold so it is also not getting easier.  I’m not sure how far or fast I can walk to start with so I will try different distances and times until I get it sorted out.  So far twenty minutes is working and i'll try to edge up to thirty minutes

Okay best of luck to anyone joining me and best of luck to me.  On my website: 

 http://melanienhayes.wix.com/gettingmoreoutoflife

I have a article about water and why it’s important.  Now I am off to do the dreaded measurements that will help me keep track of how well I am doing.  Measuring myself will let me know how well I’m doing independent of the weight scale.  Hope this helps and I'd love to here how you're doing with your getting fit and losing weight in 2016

Why when I stub my toe must i cut off my head?

 Witthaya Phonsawat. Published on 27 July 2015
Stock photo - Image ID: 100342091

Begin again Finnegan.  I got off to a rocky start so I’m calling a mulligan.  Here’s my restart not to far in.

Why, when I’m watching what I eat, will I eat till I explode, once I’ve made a mistake?  If I hit a speed bump with my car I don’t go “Well I’ve blown it now might as well drive into a semi.”  If I get a stain on my clothes I try to get it out.  I don’t go  “well I messed up and throw paint all over my clothes and tear them up as well.”  So, why do I eat everything that can’t get away once I’ve made a mistake.  “Well I ate something I shouldn’t so now I need to stuff myself with foods that are bad for me and I won’t even enjoy”.

I think it may have to do with why I over eat.  I think I may eat out of fear some times.  Not fear that makes sense; more like fear of making these and other changes to my life.  Fear that I’m not worthy.  Fear that I should just hide myself away.  I know these things don’t really make sense.  I want to make these changes in my life, I believe everyone has innate value (I would never say any one else is not worthy), and I want to take part in life.

How do I address these fears when they don’t feel like fear they feel more like ‘I really need to eat something right now’  How do I stop myself and say “hey am I really hungry?  Yes, I messed up but now I can get back on track”.  When what I feel, feels so much like hunger or impulse?  So I guess right now I need to build in some ways to stop myself.  Some things I can do instead of eating.

I can repeat “I am safe” in my head because saying it repeatedly out load may get me locked up.  I could make a list of some of my touchstones and go over it. Go over the reasons I want to lose weight.  I could try and delay it till my one splurge meal a week.  I don’t know if that will help.  I will try the first two and consider any ideas anyone else has.

It's tough to stop and consider where this "I need to eat" impulse comes from when so often it does not come from really needing to eat.  A few more reasons people, myself included may need to eat include: strong emotions, or not wanting to deal with emotions, boredom, misdirected self love, and/or self loathing, and we like the rush we get from unhealthy foods.  I have depression that is treated but still does not always bring me up to level.  Fat, salt, and sugar have some serious (and temporary) feel good energy burst properties. 

Some people equate eating with love and security.  It's a social thing as well and the sense of smell is the strongest sense to bring back positive memories or feelings.  For a while I saw my fat as a fat suit that would keep me safe and distance me from others until i realized it was suffocating me in the process.  There are so many reasons we experience "I need this".  We need to whittle them down so we can feel We need to eat only when We need to eat.

I recently went 48 hours on only clear fluids to prepare for a medical test.  I only really got hungry twice and it passed.  Of course right now i am thinking about how much i want a hot chocolate.  Maybe I have some light hot chocolate instead of going out for the full sugar and fat stuff. 

I keep wanting to say you instead of I when I’m writing about fear to try and make it about someone else.  Hopefully if you read this you can consider whether it’s about you as well or not.  I’d love to hear from you.  Be well.

Success to build success

By hyena reality, published on 10 July 2013

All right I am hyped.  I went for a walk.  Yes that’s pretty amazing but don’t get to excited I have many more to go on.  Yes, it is back to the basics time but I’m doing it.  I’ don’t know why I’m so hyped about eating a little better and doing a half hour walk a day but I am.  Maybe because it took so much and so long to start.  Now I am adding in my gym time as well.

I actually wrote an article on my other blog about ‘how to get yourself to follow through on plans and goals’ and then incorporated those into my own plans.  I have built in consequences big and small.  I made myself a calendar with check boxes.  I even gave myself specific dates in which to do this.

My plan is a thirty one day plan that is actually thirty three days as I built in for occasional failure.  Doesn't mean I plan to fail, just means I've planned to get right back to it if I do.  Now I know I will not make a huge epic difference in my body in thirty one days but that’s not the point.  I have a year plus to do this in.  The point is it takes twenty one days to make a new habit.  The point is maybe after thirty one days I can keep it up and add to it.  The last point is it will make a difference to me and for me and give me some success to build on.
I can really use some success.  It’s one thing for people to tell you “look you've done x,y, and z and another for you to be feeling successful now.  These little check boxes for drinking water, walking, and eating simple carbohydrates only two or three times a week total show that I’m doing something now.  I have even told my teenage daughters what I’m doing so they can judge me if I cop out.  How much do I not want to look bad in front of my girls?  Oh an awful lot thank you.

Find what motivates you and stick with it.  If you need to give yourself small rewards, then big ones for accomplishing more do it.  If guilt or pride or challenges help use them.  It may be hard to get going but it really will feel better once you do it.  Celebrate your success here, we're with you all the way. 

Carbs, the good, the bad, and the why of it all

Simple Carbohydrates  and why I’m trying to cut down on them

Photo By mapichai, published on 22 October 2013

Simple Carbohydrates are made of one or two sugars that are quickly and easily digested.  There are some SC’s that are okay like milk or fruit but most are, well, sugar or white flour with little to no redeeming characteristics.  They digest rapidly and can cause a sugar high a quick little brain boost that will drop down later causing the opposite reaction in the long run.

The more you eat the more you crave.  Unlike most foods that lead to satiate or a feeling of fullness or satisfaction Simple carbohydrates leave you wanting more.  They also cause a quick jump in your blood sugar.  This leads to more insulin and more fat storage, or if your diabetic like me to a high blood sugar.  After a sugar rush there is always a sugar crash.

Now all Carbohydrates are not bad.  Complex carbs are actually very good for you and necessary for energy and brain function.  Veggies and whole grains will digest over time giving you energy without giving you sudden spikes in your blood sugar.

I am limiting my simple carbs especially the ones based on white flour and sugar because I am obese and I do not want to get any fatter.  Really I want to lose weight.  Also when I eat cookies, chocolate, potato chips I eat too many, too often, and then want more too much.  These are all simple carbs and not the best things for me.

When I do have fruit I try to pair it with a protein to slow its absorption.  Protein and fibre help slow the digestion of the Simple carbohydrates or really any carbohydrate.  Many healthy carbs like fruit and veggies have a lot of fibre naturally as well.  If you are having Simple carbohydrates you may want to add fibre to slow the absorption and keep you full longer..

 In the evening when I want a snack I’ve started having baby carrots and sugar snap peas.  This way I get more veggies (healthy for me and low in calories) and less junk food (unhealthy for me, simple carbs, and high in calories).   I have also added radishes, and baby tomatoes to keep my gut bacteria and flavor buds happy.

I am trying to eat more healthier foods in the hope that I then eat less unhealthy ones.  I’m not sure how well this is working yet but I do know if I start out eating healthy I’m more likely to continue to do so.

We did it.

We did it!

Photo by Feelart. Published on 28 February 2013
Stock Photo - Image ID: 100142619

The girls and i joined the gym.  Much excitement.  We have our intro to the gym Sat. morning.  I didn't realize how much this would mean for me.  I am seriously ready to get going.  My plan is to do aqua sizes in the morning first thing, then some time on the bike or treadmill and with weights.

Hopefully this will not be too much to start with.  I shall go gentle into this good night as i do not want any injuries or stalling out.  It is going to be an interesting balancing act to start with knowing how hard to go to make progress, while being gentle enough that i will be able to continue.

This is not a short term plan I really want to build this working out into something amazing.  I am trying to build a new lifestyle here.  Not only for me but hopefully for my whole family.

We are also splurging on food a little less all the time.

Any way to me this is a real sign of progress and i am very excited.