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Are Your Kids Sabotaging
Your Weight Loss?
A Healthy Diet
10
Tips to Avoid Snacking Binges
 Sweet
Poison
Are You a Victim of Creeping
Obesity?
15 Quick Tips for
People who Hate to Exercise
What Is A
Serving Size?
What Is A Serving Size?
© By Lena Sanchez
Most people have no idea what a serving of food is these
days - and with all the fast food kingsizing/supersizing
available - are way over the limits in fats and empty caloried
foods. Those king size servings are spoiling your stomach
and waist line. Obesity is rampant and because of the lack
of improper nutrients in foods the craving for larger serving
have become a way of life...
Here is a list of servings sizes;
Bread (both whole grain or refined) - 1 slice = 1 serving
Ready-to-eat cereal - 1 cup = 1 serving
Cooked cereal, pasta and rice - 1/2 cup = 1 serving
Fruits:
1 medium apple, banana, orange or pear = 1 serving
Canned, chopped or cooked - 1/2 cup = 1 serving
Fruit juice - 3/4 cup or 6 ounces = 1 serving
Vegetables:
Raw leafy - 1 cup = 1 serving
Cooked or Raw other vegetables - 1/2 cup = 1 serving
Vegetable juice - 3/4 cup or 6 ounces = 1 serving
Dairy:
Milk or yogurt - 1 cup or 8 ounces = 1 serving
Natural cheese such as cheddar - 1 1/2 oz = 1 serving
Processed cheese (American) - 2 ounces = 1 serving
Legumes, nuts or soy can replace meat;
Legumes (beans) - 1 to 1 1/2 cup cooked = 1 serving
Nuts - 2/3 cup or 6 Tablespoons nut butter = 1 serving
Tofu - 1 1/2 cup or 12 ounces = 1 serving
Soyburger - 5 to 6 ounces = 1 serving
Soy milk or soy cheese - 1 cup or 8 ounces = 1 serving
Meat, poultry or fish - 2 - 3 ounces cooked = 1 serving
Recommended daily intake;
Vegetables 6 - 8 servings
Fruits - 4 - 5 servings
Meat/legumes etc. - 4 servings
Notice there are no recommendations for mostly empty
caloried foods such as candy, pies, cake or cookies.
Anything more in one direction or the other outside the
recommended serving, as a routine habit, will create an
obese person. Sadly even if you eat the correct servings
as recommended daily your body will crave more
because sufficient mineral and nutrient content is missing.
Hence a very obese and/or malnourished society today!
Balance your mineral intake to utilize your vitamins and
prevent obesity! Why do I say that? Almost 70 years ago
that fact was known but has been set aside and forgotten
all for the sake of making money. No it's not your local
grocer that makes the money as they are limited in the
amount of markup.
Understand why mineralization is necessary read the
report.
< http://www.antibiotic-alternatives.com/senate_document.htm> http://www.antibiotic-alternatives.com/senate_document.htm
Are Your Kids
Sabotaging Your Weight Loss?
If you are a mom at home on a diet, you will probably related to a
frequent situation I encounter as a weight loss consultant. Many of
my clients with children are able to keep to a healthy eating plan
through most circumstances except two. It all starts to go astray
when the kids come home from school, or when they are preparing
school lunches.
It's no surprise really. Kids love snacks we buy from the
supermarket, and parents love them because they are quick and easy to
throw into the lunchbox or for kids to grab from the shelves in the
pantry. Small bags of chips, tasty bite size crackers, sodas and
the like. No problem. Except when it comes to mom's weight loss
program. Mom loves them too!
These products are high in fat, high in energy and high in refined
sugars. And after one, two or three nibbles it is possible to wrack
up an unwanted 500 calories. This single act will probably stall
your weight loss or even worse!
To stop your kids from sabotaging your weight loss efforts, here are
20 snack ideas for kids that will do far less damage to your weight
loss program if mom nibbles (just a little).
1. Chop up ½ tinned pear or other fruit in natural juice and set
in 200mls of low calorie jelly. Make up into individual disposable
plastic containers with lids.
2. Cut up crisp vegetable sticks with dipping sauce - ranch,
peanut (satay), sweet chili or tomato.
3. Cut celery sticks 6-8 cm, fill with cottage cheese and top
with sultanas or chopped nuts.
4. Combine a mixture of low fat hard cheese cubes, nuts and
dried fruits in plastic wrap or a lunch bag.
5. Roll up thin slices of carrot and celery with grated cheese
in a slice of cold meat. Secure with toothpick. Slice the carrot and
celery with a vegetable peeler for really thin slices.
6. Cut oranges into quarters and freeze on trays. Put into
plastic bags for a fruity ice block.
7. Meatball surprise. Next time you are making meatloaf, double
the quantity and make a batch of meatballs. These are great in
lunchboxes cold. Add a slice of pineapple with a toothpick to each
meatball. Add dipping tomato sauce if required.
8. Mini quiches….make a batch of crust-less quiche and cook in
muffin tray. Each 'muffin' will be a wonderful healthy snack for kids.
9. Chilled fruit surprise - slice a combination of strawberries,
bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in
small resealable plastic container. Top with apple juice; do not
overfill. Seal, freeze. When packed in lunchbox, will keep
sandwiches cool and prove a refreshing treat on a hot day.
10. Rice cakes spread with mashed avocado, mashed banana and
cinnamon, or try mashed avocado, sliced tomato and sprouts.
11. Chopped hard-boiled egg served with low fat mayo, salt,
pepper on a crisp bread.
12. Leaf wrappers: wrap a cheese finger, celery stick and carrot
stick in a lettuce leaf. Wrap in foil and place in lunchbox.
Contents will be kept moist.
13. Yoghurt tub.
14. Baby Bell Cheese and low fat cracker.
15. Creamy dates: slice dates lengthways, remove stone. Fill
with Philadelphia cream cheese (low fat).
16. Quick sausage rolls: wrap a skinned (good quality) sausage in
several sheets of filo pastry. Brush pastry with beat egg to glaze.
Cut into desired lengths. Bake in moderately hot oven for 15-20
minutes. Rolls can be frozen.
17. Same as above but use fresh chicken breast strips and cut to
2" - use tomato or favorite dipping sauce
18. After school hot snack attack: Spread a round of pita bread
with tomato paste and herbs. Top with tomato, ham, mortadella, add
onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard
cheese over pita bread. Grill to make a tasty pizza. If no pita
bread is available, substitute a crisp bread.
19. Fruity kebabs: place bite size pieces of fruit in season on
kebab skewers.
20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise.
Kids can put their snack together at school so that it doesn't go
soggy.
Remember fresh is best both for yourself and your children. By
substituting these ideas for some of the prepackaged snack food and
cookies your kids eat you will be doing both them and yourself a
favor.
(c) Copyright Kim Beardsmore
-- Kim is a successful weight loss coach who will cut through the
diet-hype and help you reach your goal weight. No public 'weigh-ins',
meetings that cost you money or fads...simply results you will love!
You can receive a free consultation. Visit today:
http://tinyurl.com/6l2cd Are you
interested in earning money from
home? We can help you grow a profitable home business:
http://tinyurl.com/69eoy
- Please feel free to publish this article, free of charge with the
Author's Biography, URL and links intact and working.
Are
You a Victim of Creeping Obesity?
Copyright 2004, Jim Bolding
When I was a teenager in high school I was a lean mean calorie burning
machine. I actually wanted to gain weight for the advantage it would give me
in athletics, but it
just wouldn't happen. I burned up everything I ate and my weight just stayed
the same. And I ate all the time!
Then came my first year in college. Balloon city. For whatever reason I
chose not to participate in athletics. (Girls maybe? Or more likely the
level of competition.)
In that short first year I went from 160 pounds to 210 pounds.
In retrospect I know exactly why this happened to me. A total lack of
physical activity and a diet consisting of burgers and fries and cherry
pies.
Lack of physical activity causes muscles to get soft, and if food intake is
not decreased, added body weight is almost always fat. Once-active people,
who continue to eat as they always have after settling into sedentary
lifestyles, tend to suffer from "creeping obesity."
That first year in college I was eating approximately 500 calories per day
more than my body needed. Gaining 50 pounds in one year is not exactly
"creeping", but just 100 extra calories per day will add 10 pounds per year.
The key to weight control is keeping energy intake (food) and energy output
(physical activity) in balance. When you consume only as many calories as
your body needs, your weight will usually remain constant. If you take in
more calories than your body needs, you will put on excess fat. If you
expend more energy than you take in you will burn excess fat.
Exercise plays an important role in weight control by increasing energy
output, calling on stored calories for extra fuel. Not only that, but
exercising also increases your resting metabolism which means you'll burn
more calories even when you're on the couch.
How much exercise is needed to make a difference in your weight depends on
the amount and type of activity, and on how much you eat.
Walking is a good aerobic exercise that burns body fat. Walking 30
minutes per day at 60% to 70% of your maximum heart rate will burn about 1/2
pound per week. Lowering your food intake by 250 calories per day will
reduce you another 1/2 pound.
If you have been victimized by "creeping obesity" your solution should be
obvious to you. Get off the couch and get moving!
-----------------------------------------------------------
Jim Bolding is the publisher of Diet and Fitness News e-zine and the Author
of Desserts For Dieters.
http://www.dessertsfordieters.com
 15
Quick Tips for People who Hate to ExerciseBy Susie Cortright,
http://www.bestselfhelp.com and
http://www.momscape.com
We've all had days when we don't have the energy to tie
our athletic shoes, let alone bounce around in them. But exercise can give a
daily blast to your mind, body, and soul.
Here are fifteen quick tips to get you moving:
1. Don't get intimidated by the prospect of a daily exercise regimen. You
don't have to run a marathon. You need only get your body moving
each day. Once you tone your muscles, you'll naturally find yourself wanting
to do more challenging workouts.
2. Reframe the way you think about exercise. Begin to think of each workout as
a gift you give to yourself instead of just another "should," "ought," or
"must."
3. Make sure you enjoy your exercise program. Some people like classes. Some
people don't. Choose what's right for you so it becomes something you actually
look forward to.
4. Make sure your workout is convenient. Schedule it for a time of day when
you typically feel the most energetic. Have your gym bag packed and ready to
go by the door or in the car.
5. Make your workout weather-proof. If you run or walk outside, get the right
workout gear so weather conditions are never an excuse.
6. Make sure you're doing it right. One reason for wanting to quit exercising
is injury or pain. Check with your doctor before you start an exercise program
so you know you're safe in the workout you choose. And check in with trainers,
too, if you're working on equipment at the gym or trying a new sport.
7. If you're having a low-energy day, tell yourself you have to exercise for
only ten minutes. That will get you moving, and once you're in the exercise
groove, you'll usually want to finish your workout.
8. Go with friends. Start a group for walking, running, or training. The
camaraderie (and peer pressure) can do wonders for your daily motivation.
9. After a really good workout, write a few notes in your journal about how
good you feel. Use it as a reference the next time you don't want to begin.
10. Start with small goals. If you want to run for 30 minutes, for example,
start by walking fast. When you can do that, make a goal to spend those 30
minutes running for one minute, walking for one minute. When you build on
these smaller goals, you'll be running in no time. And you'll give your
confidence a boost, too.
11. Recognize that some days it will be easier to exercise, and some days
you'll have to struggle through the workout. This has to do with a lot of
factors, including mood, hormones, the glass of wine you had last night...Take
the pressure off by understanding the fluctuations. And exercise anyway.
12. Try behavior modification tapes. Mike Brescia has a good one for
exercising here:
http://www.momscape.com/thinkrightnow/exercising.htm
This audiotape is not self-hypnotizing or subliminal. You'll hear every
message, but these messages are subtle and, for many people, effective.
13. Use a visible reward system. The effects of exercise are cumulative and
long-term, so sometimes it helps to see your results on a daily basis. After
each workout, put a big red star on the calendar as a symbol that you
completed the day's workout. Take photos of yourself every month in your
workout gear so you have a visual record of your results, too.
14. Get to the bottom of your exercise aversion. For women, if it's the
run-of-the-mill gym you can't stand, try a women-oriented fitness center, such
as Curves. This is a fast-growing fitness phenomenon, and many women feel like
their workout becomes a 30-minute vacation--like a girls' night out at the
exercise machines.
15. Be gentle with yourself. Take a day off at least once a week. And if you
do skip a few workouts, don't beat yourself up, but do get right back in the
routine. The fewer consecutive days you skip, the more likely you'll be to
make your workout a lasting gift you give to yourself.
About the author:
Susie Cortright is the founder of two "just for you" websites:
Momscape.com -
http://www.momscape.com and BestSelfHelp.com -
http://www.bestselfhelp.com . Both websites
feature fr'ee weekly newsletters.
Susie also publishes a weekly scrapbooking newsletter, featuring cutting-edge
techniques for preserving your precious memories. You can subscribe here:
http://www.momscape.com/scrapbooking
Losing weight, gaining weight or maintaining a healthy weight doesn't have to
be a difficult task. If you are willing learn to eat healthy and exercise
regularly, you can train your body to accept a healthier "way of life."
Here is a simple 5 step plan that can help you learn how to live a healthier
life:
- Get into a Healthy Eating Mind-set:
If you are going to lose weight or gain weight you MUST believe that you
can do it. If you are discouraged, you will not be able to do it. You must
think, I CAN LOSE WEIGHT. I WILL LOSE WEIGHT. I WILL GET HEALTHY STARTING
RIGHT NOW!
This may seem a little over the top - but it's not. You need to get
yourself into a healthy mind-set. You need to give yourself positive
reinforcement and pump yourself up.
If you feel you need some help to get into a healthy mind-set, just
remember it is not a weakness to admit that you need help. You may need the
help of a trained professional (a doctor, a dietician, a personal trainer) or
simply a support network of friendly people. If you have tried to do it on
your own and have failed, then it is time to get the help that you need -
start with your family physician.
Your support network can be composed of people that are available for you
to talk to. They should be positive people and they should believe in YOU.
- Find Motivation, Set Goals, and Reward Yourself:
Motivation to lose weight or get healthier is going to be completely up to
you! Whether you are just trying to lose a few pounds to go to your high
school class reunion or you are trying to lose fifty pounds so that you can be
a healthy person and play with your children... You need to find a motivation.
Once you have a motivation, set attainable goals. Set goals that you know
you can achieve. In other words, don't try to lose five pounds in one week.
One or two pounds per week is a small, attainable goal.
Also, plan to reward yourself when you've reached your goal. For instance,
if your motivation is to shed ten pounds to go to your class reunion, then
reward yourself with a new outfit to wear to the reunion. Or, if your
motivation is to lose 50 pounds so that you will feel healthier, plan one fun
day going to an amusement park when you've reached your goal weight.
Take little steps. Motivate yourself using rewards every step of the way.
Set goals and rewards. For instance, "When I lose 5 lbs., I will reward myself
with a new pair of shoes."
Set your own rewards based on what you really, really want. Follow through
- don't just say you will reward yourself and then conveniently forget because
there are more important things to buy or do - GO THROUGH WITH YOUR REWARD
PLAN.
- Plan to Eat Healthy Foods and Healthy Serving Sizes:
You may want to consider the healthy "food pyramid" the US government has
provided for us. This plan works! So don't be afraid to use it. It's simple,
too. If you are an adult, each day you should have the following allotment:
- Fats, Oils and Sweets - use sparingly.
- Milk, Yogurt, Cheese - 2 to 3 servings.
- Meat, Poultry, Fish, Dry Beans, Nuts, Eggs - 2 to 3 servings.
- Vegetables - 3 to 5 servings.
- Fruits - 2 to 3 servings.
- Grains, Bread, Cereal, Rice, Pasta - 6 to 11 servings.
6 to 11 servings is a wide range. The amount of servings you need per day
will be based on your daily activity and special needs:
A breast-feeding mother will need the highest amounts - 3 servings of milk
and cheese, 3 servings of meat.
A middle aged woman who has a desk job will probably need the lower
servings suggested - 6 servings of the grain/bread group, 2 servings of meat.
6 servings of grains may seem like a lot of food - but - you must be
careful on the serving size. A pasta meal at a restaurant may equal 6 servings
of pasta. Watching the amount of food is as important as the kinds of food.
Serving sizes follow:
milk group - - 1 cup 2%, 1 cup yogurt, 1 1/2 oz of cheese
meat group -- 2-3 oz. of meat, 1/2 cup cooked dry beans
vegetable group -- 1/2 cup of cooked or raw cut up, 1 cup raw leafy
fruit group -- medium sized piece of fruit or 1/2 cup cut up, 3/4 cup
of juice
grain group -- a serving is 1/2 cup of cooked pasta or rice, 1 slice of
bread, 1 oz. dry cereal.
Do not assume that the serving sizes on packaged products are the same as
the above. Use common sense. Be honest with yourself about serving sizes.
- Plan to Exercise:
You don't need to run a marathon every day in order to get exercise. There
are little ways that you can get the exercise you need everyday. Here are some
suggestions - choose at least one of these and do it everyday or at least
three times a week. I guarantee that after a couple months - if you don't get
your exercise, you will MISS it!
- Take the stairs instead of the elevator.
- Park the farthest away spot from the store every time you go.
- Take a 30 minute walk everyday. (This is the one that I do - I love my
walk, if I don't get my walk, I really feel at a loss - and I am definitely
NOT an exercise fanatic, but I never miss my walking even on vacation - and
I feel GREAT because of it.)
- Take an aerobics class or a dance class. (Do you have a partner? Take
ballroom dancing! Not only will you get some exercise, you will also learn a
useful, fun skill.)
- Get off the subway or bus stop one stop before where you normally get
off and walk the rest of the way home.
- Decide to take up a sport like Tennis, Racquetball, or even join a
Softball team. Check out your community athletic center or the YMCA for
sports that you think you might like to participate in. Swimming is an
especially cool work out in the summer!
- Buy a work out video and commit to working out 20 minutes a day at least
three times a week.
- There are some awesome workout programs for free on the internet. Just
do a search for "exercise plans" on your favorite search engine. (I like the
free ones I can do at home. Who needs to be embarrassed by doing any of
those exercises in public!?)
- The Right Tools:
- Support Network - In the first part of the plan, we discussed a support
network. This network may be made up of health professionals or simply a
group of family or friends that you can talk to. They are positive people
that will help you over the rough spots.
- Healthy Eating Guide - You need to know the right balance of foods to
eat. Use the US Government Recommended Daily Allowances. If you join any
type of Diet plan, they all have their individual ways of keeping track of
your calories or nutritional intake. Some are similar to the Food Pyramid,
some are not. Just remember that moderation, portion size, and exercise
should ALWAYS be considered with any plan you choose.
- Nutritional Counting Device - There is really no better tool available
no matter what your choice of health program than the NutriCounter. Make
your healthy diet fun! The NutriCounter can help you keep track of your
daily eating habits, it's a wonderful way to get into a routine and stay
healthy.
by Renee Kennedy
www.nutricounter.com
When you're dieting, the thing that can really wreck a healthy eating plan is
that awful feeling that comes over you to just grab a huge bag of potato chips
and polish it off while watching your favorite sit-com.
We've all been there before!
There are things you can do to help yourself avoid the ugly urge to snack
uncontrollably.
- First things first: Eat breakfast, lunch, and dinner. Plan to have healthy
snacks throughout the day. Do not skip meals or planned snacks. Skipping
nutritious foods will make you feel uncontrollably hungry!
- If you can, avoid purchasing any unhealthy snacks. There are so many
"good-for-you" snacks on the market today, there is really no reason why you
should have a cupboard full of ring-dings and cheesecurls. Start learning to
read the back of the packages of foods - look at the fat content - if it says
that the fat content is over 5% per serving - look for a different snack.
- Here's a list of healthy snacks that are low in fat content, but still
high in satisfaction (and I'm not talking about carrots and celery!): -
pretzels (watch the sodium content, though.) - graham crackers - any type of
low fat crackers - (there are many different varieties - read the back of the
packages to make sure that they are low in fat. Again, be wary of the salt
content.) - low fat cookies - popcorn without butter (you can buy butter
flavored salt.) - a cup of fruit with non-fat cool whip on top or a spoonful
of honey. - fat free pudding - a stick of sugar-free chewing gum - a couple
pieces of licorice - a cup of raw veggies with non-fat salad dressing for dip
(ok, so you may have to eat a few carrots.)
- Treat yourself to scented candles. When you feel like you need a snack -
light the candles and enjoy them! This actually does work - I've tried it.
- Instead of a snack, have a drink. Try a non-caffeinated herbal tea with a
spoonful of honey. There are several drinks on the market with no caffeine and
no sugar - buy a lot of that stuff - different kinds - and keep it on hand.
Before you go for a snack - drink 8 oz. of your favorite drink, then decide if
you really need a snack.
- Take up something you can do with your hands -- crochet, knitting,
puzzles, cross-stitch, sewing, playing piano, paint your nails and toenails,
weed the garden, do a little housework, look at a magazine for the fashions
you will buy when you're thinner... In other words, get your mind off food and
onto a healthy hobby.
- Don't watch TV. TV encourages snacking - you're sitting there, you feel
like you should be doing something - so you go for the snack. Also, most of
the commercials are about food. Stay away from TV, take up reading or another
activity in number 6 above.
- When you're finished with a meal or a planned snack, brush and floss your
teeth - this will help you stay away from food for about an hour.
- THINK - just take about one minute to think about what you are doing. Go
look at yourself in the mirror during this minute. Ask yourself, "Do I really
want to eat this and PAY the CONSEQUENCE?"
- Use your NutriCounter - Every time you eat something - input it into your
NutriCounter - This will help you keep track of what you've REALLY eaten.
Snacking and nibbling can be the death of a healthy diet.
The NutriCounter works:
"I have a NutriCounter, it has done wonders for me. In April, I had my
gallbladder removed (I'm only 33). I am 6' 4" and was 304 lbs., in pretty good
shape. After my operation, I started to watch what I ate, the doctor said it
would be a good idea. Writing everything down was a real pain, although I
thought it was working well.
Then I purchased the NutriCounter. Wow! I was eating about 1200 to 1600 more
calories and about 30 to 60 more grams of fat. Writing down the info was not
even close to what I really was taking in. The best news is I'm 251 lbs. now, I
lost 53 lbs. so far. Just wanted to say thanks." Corey Susz, PA
Click
here to receive a free Blood Glucose Meter.
 
Sweet
Poison
By Cynthia Perkins, M.Ed.
What is the most common addiction in our society today? Well you may
be surprised to learn that it is sugar. That's right, those pretty
white crystals sitting on most people's kitchen table. The average
American consumes 32 teaspoons of sugar a day. Not only is it
addictive, but this very common everyday product that is falsely
believed to be harmless is responsible for many health problems we
find in our society.
There's a very significant difference between white refined sugar and
naturally occurring complex sugars that are found in whole foods. In
this article we are speaking specifically of refined white sugar, or
its cousins, the other refined sugars, such as brown sugar, powdered
sugar or raw sugar.
White refined sugar is not a food. It is a chemical. It is an
addictive drug. Yes, that's right, an addictive drug and when you
remove it from your diet you can experience withdrawal symptoms as
excruciating and serious as alcohol withdrawal, including tremors, flu
like symptoms, headaches, and mood swings so intense you would damn
near kill for a chocolate bar. Some say it is as addictive as heroin.
The biochemical make up of white sugar is almost identical to alcohol,
except for one molecule. Refined white sugar is stripped of any
nutritional value and is an empty calorie food. In addition to that,
in order to be metabolized in the body it has to draw from your
vitamin and mineral reserves and therefore is responsible for
depleting mineral and vitamin levels, which in itself creates numerous
health problems.
What is very sad and devastating is that sugar is an acceptable
addiction. It's not uncommon for people to know they have a sugar
addiction and to make a joke of it. It's not seen as a serious
matter, when in reality it is very serious indeed.
The list of health problems associated with sugar is enormous and too
large to go into completely in one article, but some of the most
common symptoms created are: depression, mood swings, irritability,
depletion of mineral levels, hyperactivity, anxiety, panic attacks,
chromium deficiency, depletion of the adrenal glands, type II
diabetes, hypoglycemia, candida overgrowth, raised levels of
cholesterol and creates anti-social behavior such as that found in
crime and delinquency.
One of the most important issues that pertains to all of us living
with chronic illness is the impact sugar has on the immune system.
Sugar suppresses the immune system. It depletes levels of phagocytes
(the white blood cells that are needed for strong immune function and
that eat up harmful bacteria) and this reduces the bodies' ability to
fight infection and disease.
Next to exercise, removing sugar from your diet is probably one of the
most important things you can do for yourself and your health.
Removing sugar from your diet is not as easy as you think, because
sugar is used as an additive for preservation and to make things more
palatable. So it is basically found in most commercial foods. Unless
you are living a health conscious life-style and picking your food
wisely, sugar is in your catsup, morning cereal, spaghetti sauce,
soup, salad dressing, peanut butter, pancake syrup, bread, yogurt, you
name it and it probably has sugar in it. They even put sugar in your
salt. You must learn to read labels very carefully to eliminate
sugar from your diet.
Other steps to take to help you kick the sugar habit are as follows:
-Keep sugar and all sugar products out of the house, so you won't be
tempted and give in during times of stress and hunger.
-When you go to a social event, take your own food, or eat before going.
-Use alternative whole foods snacks such as fruit, dates, whole grain
crackers in place of sweets.
-Exercising will reduce cravings
-Supplementation with l-glutamine can reduce cravings.
-Get emotional support.
-Keep healthy snacks on hand for when cravings come on.
-A chromium supplement may be helpful.
-Be patient and forgiving of yourself. It will take time to be
successful. More than likely you will fall off the wagon repeatedly.
Get back on and start again.
Cynthia Perkins, M.Ed. is a holistic health counselor specializing in
issues of living with chronic illness, chronic pain and disability as
well as sexual intimacy. She is also author of the inspirational
E-Book Finding Life Fulfillment when Living with Chronic Illness-A
Spiritual Journey. Services, Ebooks and a FREE Newsletter can be found
at her website.
http://www.holistichelp.net/ or send any email to this
address to subscribe to the FREE Newsletter
mailto:Holistichelp-subscribe@topica.com
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