SUGAR. Yum! We love it and it shows
Americans consume an average of 174 grams a day, or 42 teaspoons. It’s in ” everything”. Sugar goes by brown rice syrup, cane juice, corn syrup, turbinado, maple syrup, etc. You may not be consuming these directly but fructose( fruit) , juices, breads, pasta, crackers, ice cream, fruit yogurts, cereal bars, cereal, rice, are all carbohydrates that are either loaded with sugar or considered sugar by your body and stored as fat. Yes, sugar makes you FAT!
So what? Here is why I care- because eventually you will be in my office or another health care provider’s office looking for help with your high blood pressure, cholesterol, high blood sugar, painful joints, swelling, dementia, fatty liver, indigestion, fatigue, depression, anxiety, dizziness, and the list goes on.
Chances are, if you go to your general practitioner or other MD, you will be prescribed a medication or two ( the most commonly prescribed medications are for pain, thyroid, high blood pressure and high cholesterol ) and a suggestion to exercise and ” watch your diet”. That is the truth. Of course you know by now that is not going to solve your health problems because it’s like putting a band-aid on a gaping wound. Most people eventually get on more and more medications and get sicker and sicker and then wonder how they got there.
Your health is in your hands, meaning you have a choice; you have more control than you think!
(photo from 1950’s – can you believe it? Sugar Propaganda)
Sugar consumption is at an all time high (although the numbers fluctuate because more people are now consuming artificial sweeteners). Diabetes and obesity are at record high numbers too. But both CAN be reversed and your joint pain and fatigue CAN be eliminated. The USDA recommends keeping your sugar gram consumption to less than 25 or 37.5 grams a day (and 100 calories for females and 150 for males, respectively).
HOW DOES SUGAR MAKE YOU FAT?
Sugar depletes your body of nutrients leading to inflammation. When you eat it, your potassium levels go down, making sodium go up , which leads to swelling and weight gain. Your other essential electrolytes like MAGNESIUM also get depleted, leading to muscle spasms, constipation, insomnia, heart problems, irritability and more.
Here are some practical ways to reduce sugar in your diet:
1. READ labels to avoid the sugars mentioned above, eat a plant based diet, REAL wholesome food ( so minimal boxed, canned, packaged foods because they are non- foods really)
2. Minimize fruit juices or dilute with water.
3. Do not eat fruity yogurts thinking yogurt is healthy.
4. No mixers for your alcoholic beverages, including Tonic water ( it’s got high fructose corn syrup)
5. No cereals ( get your fiber from vegetables)
6. Limit fruit. Eat organic berries and fruit IN SEASON only occasionally.
7. No low- fat foods ( food manufacturers replace fats with sugars to make it taste better)
8. Eat more healthy fats to feel fuller – full fat yogurt, sour cream, cottage cheese, raw milk cheese, avocados, olives, fish, grass fed meats, seeds and nuts ( soaked or sprouted), with your mostly vegetable diet.
9. Before you eat a healthy protein bar, turn it over and read the label. Look for the Ingredient list – if any SUGAR is in top 3 ingredients, it’s a no! Look for SUGAR grams per serving (should be less than 10).
10. Sugar alcohols like malitol, erythritol,etc are ok…just don’t eat too much or you will have diarrhea because they upset your microbiome.
11. No dessert- get out of that habit!
12. Honey in the Raw, or local ( within 25 miles of you) is OK in moderation
13. Wine is sugar but it is healthy for you if RED. No Table Wine or blends unless you are in Europe because sugar is usually added to these. Check out low carb, NO SUGAR WINES from DryFarmWines.com/achievewellness
14. Limit grain intake in general ( quinoa, rice, oats, wheat, etc)
15. If you eat sugar, even fruits, make sure you have adequate protein, fats or fiber with it to reduce glycemic load which will reduce insulin levels in the bloodstream.
BONUS**** Be deliberate and conscientious with what you eat, and take time to locate, source and prepare good, nutritious food for your family. Enjoy family dinners and the fun, social and cultural aspect of dining with others. Remember to add humor and movement to your day, and reduce stress by having quiet time routinely, go barefoot once in awhile, and when in doubt, drink more WATER!
IF YOU NEED HELP FIGURING OUT HOW TO REGAIN YOUR HEALTH, PLEASE CONTACT OUR OFFICE. WE ARE HERE TO HELP YOU!
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Wednesday, September 25th at 6:30 PM .
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