The Truth about Sugar Addiction

Sugar Detox: Hype or Hope?
Sugar detox is the hottest trend, with three-week diets promising to rid you of your dependence on sinister sweets so you can finally lose weight. But can eating masses of broccoli for seven days really get the sugar monkey off your back for good? Here is the truth about sugar cravings, sugar addiction, and how to tame an unruly sweet tooth right now.

Is Sugar Addiction Real?
You say you can't live without your daily donut -- but are you really "addicted" to sugar? The answer is complicated. Researchers think a pattern of withholding and binging -- not sugar itself -- may lead to addictive-like behavior and even brain changes. Sugar influences the same "feel-good" brain chemicals -- including serotonin and dopamine -- as illicit drugs. But scientists aren't quite ready to lump sugar in with heroin.

Symptoms of Sugar Addiction
Whether you call it an addiction, an eating disorder, or simply a bad habit, there are signs of an unhealthy use of sugary foods. You may lose control and eat more than you planned. You may have withdrawal symptoms when you skip your regular cookie "fix." You can get low blood sugar symptoms, which would include a little bit of anxiety, shakiness, jitteriness…a cold sweat.

Your Brain on Sugar
Sugar fuels every cell in the brain and influences brain chemicals, too. And overloading on sugary foods may alter the brain receptors that regulate how much we eat. In laboratory studies, rats that binged on sugar had brain changes that mimicked those of drug withdrawal. In humans, just seeing pictures of milkshakes triggered brain activity similar to what's seen in drug addicts -- and that activity was stronger in women with a high food-addiction score than in women who didn't report addictive eating.

Quick Sugar Highs…
When you eat cake, the sugar in that treat -- called a simple carbohydrate -- is quickly converted to glucose in your bloodstream. Your blood sugar levels rise and spike when simple carbs are eaten alone, as when you grab a candy bar mid-afternoon. All simple carbs are absorbed quickly, most especially the processed, concentrated sugars found in syrup, soda, candy, and table sugar. Simple carbs are also found in fruits, veggies, and dairy products -- but fiber and protein slow absorption and provide wholesome nutrients.

…And Sugar Lows
Your pancreas releases the hormone insulin to move glucose out of the bloodstream -- and into your cells for energy. As a result, your blood sugar level may drop pretty dramatically. That lonely afternoon candy bar has set you up for more bad eating. When you have a very high spike followed by a very low drop, you tend to get hungry again. Low blood sugar leaves you feeling shaky, dizzy, and searching for more sweets to regain that sugar "high."

When Starch Equals Sugar
Do you overdo it with bagels, chips, or French fries? These starchy foods are complex carbohydrates -- but the body breaks them down into simple sugars. When eaten alone, without better foods, some starches such as white flour, white rice, and white potatoes can trigger the same surge-and-crash cycle of blood sugar seen with sugary foods. Highly refined starches are the worst culprits: white bread, pretzels, crackers, and pasta. Grain-based desserts can be a double-whammy of sugar and refined grains.

Do Sugar Detox Diets Work?
Can you beat your sugar addiction by quitting cold turkey? Some sugar detoxes urge you to eliminate everything sweet -- including fruit, dairy, and all refined grains -- to purge your system of sugar. Diet changes like this are too drastic to be realistic. If you are doing something that is not sustainable, that you can only do short-term, then you will ultimately go back to your old habits.

Retrain Your Taste Buds
You don't need sugar as much as you think you do. If we wean ourselves off [sugar], we can train our taste buds to enjoy things that aren't as sweet. Try eliminating one sugary food from your diet each week. Pass on dessert after dinner. Slowly reduce the sugar in your coffee or cereal. Over time, you will lose your dependence on that sensation.

Choose Sweet Alternatives
You don't have to give up sweetness -- just get it from other sources. Try fresh fruit or pureed berries on oatmeal instead of sugar. Fruit in many different forms beats table sugar: dried, frozen, or canned fruit (without too much added sugar). A glass of low-fat milk or low-sugar yogurt can satisfy, too. These contain the milk sugar lactose, which doesn't taste sweet. And of course, these dairy foods are packed with protein and calcium.

Kick the Habit: Take Baby Steps
Don't get drastic. Make small, simple changes to your diet that you can sustain over time, Kirkpatrick suggests. Eat more fruits and vegetables, drink extra water, and use fewer processed products. Start buying unsweetened foods and add just enough sugar to satisfy your taste. Cut out a little bit of sugar each week. After a few weeks of trimming back the sugar, you'll be surprised at how little you miss it.

Kick the Habit: Add Protein
When you're starving, every cookie cries out to you. Hunger robs you of the willpower to resist sugar cravings. Eating protein is an easy way to curb those cravings. High-protein foods digest more slowly, keeping you feeling full for longer. Protein doesn't make your blood sugar spike, like refined carbs and sugars do. When you pick a protein snack, choose healthy sources like lean chicken, low-fat yogurt, eggs, nuts, or beans.

Kick the Habit: Fill Up on Fiber
Fiber always helps with fullness. High-fiber foods also give you more energy, and they don't raise your blood sugar so there's no hungry crash afterward. Look for soluble fiber from fruits and vegetables, as well as insoluble fiber from whole grains. Or, smear some peanut butter on an apple for a protein/fiber combo. As a bonus, fiber can also protect against heart disease and some types of cancer.

Kick the Habit: Get Outside
Exercise doesn't "cure" sugar addiction, but it could change the way you eat in general. People who get into an exercise program and start to feel better about themselves are more likely to try another healthy behavior -- like eating less sugar. Whatever exercise you prefer -- walking, riding your bike, or swimming -- try to do it for at least 30 minutes at a time, five days a week.

The Truth About Sugar Substitutes
Before you sprinkle that packet of artificial sweetener into your coffee, consider this: Researchers have found that sugar substitutes may leave you craving more sugar, making it harder -- not easier -- for you to control your weight. You never get out of the sense of needing sweet, and eventually you're going to grab the real stuff.

Are 'Natural' Sugars Better?
Honey, brown sugar, and evaporated cane juice all sound healthy -- but are they really any better for you than white table sugar? Not really. Sugar is sugar. And whether it comes from bees or sugar cane, it can cause your blood sugar to rise. Honey and unrefined sugars are slightly higher in nutrients than processed table sugar, but they still contain calories, which will go straight to your hips if you eat too much.

How Much Sugar Is Too Much?
If you're like most Americans, you're eating 19 teaspoons or more of added sugar a day. That means about 285 of your daily calories are coming from sugar, which health experts say is way too much. How much sugar should you be eating? No more than six teaspoons (100 calories) daily for women; and about nine teaspoons (150 calories) for men.

Names for Sugar
Just because you don't see the word "sugar" on a food label doesn't mean it isn't hiding inside the package. Sugar goes by many different aliases, including:
Agave nectar
Brown rice syrup
High-fructose corn syrup
Dextrose
Evaporated cane juice
Glucose
Lactose
Malt syrup
Molasses
Sucrose
Packages that list any form of sugar in the first few ingredients, or contain more than four total grams of sugar aren't worth the calories.

Scouting for Hidden Sugar
Sugar isn't just in ice cream and candy. It can hide in foods where you least expect it. Although you don't think of them as being sweet, ketchup, barbeque sauce, spaghetti sauce, and reduced-fat salad dressings can all be loaded with sugar. Bread may also be high in sugar. So are baked beans and some flavored coffees. Get in the habit of reading labels, and filtering out high-sugar foods before they go into your shopping cart.

Does Sugar Cause Diabetes?
You may have heard that too many sugar splurges can lead you straight down the road to diabetes. Sugar doesn't cause diabetes, but it can trigger a chain of events that make you more likely to get the disease. Eating too much sugar can contribute to weight gain. Being overweight makes your body more resistant to the effects of insulin. And insulin resistance increases your risk for diabetes.

Tame Sugar Withdrawal
When you first cut back on sugar, you will go through a sort of withdrawal. You may feel tired, listless, or edgy. It's very short-lived. Having goals -- like vowing to lose 10 pounds or cut out desserts for a week -- can help you get through your sugar withdrawal. Knowing that you'll soon be free from your sugar addiction and on the road to better health can also be a real motivator.

Week 13 Results

Cheryl McClellan(-) 0.0 FF
Linda Bayliss (+) 2.0 FF
Sandy Bayliss (+) 0.2 FF
Chelsey Best (+) 0.2 FF
Amy Walsh (+) 1.0 FF
Andy Walsh (+) 3.5 FF
Jodi Beachy (+) 1.6 FF
Jenn Vaske (-) 1.0
Angie Michel (-) 1.2
Camille Opp (-) 4.6
Erin Maxwell (-) 1.8
Todd Maxwell (-) 1.6
Tom Jackson (+) 1.0 FF
Lori Becker (+) 0.1 FF
Katrina Brown (-) 1.2
Isaiah McGee (-) 0.5 FF
Devin Rowling (-) 2.0

Week 12 Results

Sorry, I had to make a change as I missed someone's weigh in, if I missed anyone else's please let me know!!

NAME "WEEK 12 "AMOUNT OWED"
Cheryl McClellan No Weigh In FF $0
Linda Bayliss (-) 2.4 $5
Sandy Bayliss No Weigh In FF $10
Chelsey Best No Weigh In FF $25
Amy Walsh (+) 1.2 FF $5
Andy Walsh No Weigh In FF $25
Jodi Beachy (-) 1.1 $0
Jenn Vaske No Weigh In FF $20
Angie Michel (-) 1.1 $5
Camille Opp No Weigh In FF $5
Erin Maxwell No Weigh In FF $5
Todd Maxwell (-) 1.2 $0
Tom Jackson (+) 3.6 FF $25
Lori Becker No Weigh In FF $0
Katrina Brown (+) 1.2 FF $0
Isaiah McGee (-) 2.5 $5
Devin Rowling No Weigh In FF $20

Week 11 Results

Cheryl McClellan (-) 1 $5
Linda Bayliss (-) 3 $5
Sandy Bayliss (+) 1 FF $25
Chelsey Best (-) 1.4 $20
Amy Walsh (-) 0.6 FF $5
Andy Walsh (-) 1 $20
Jodi Beachy (+) 1.1 FF $0
Jenn Vaske No Weigh In FF $15
Angie Michel No Weigh In FF $5
Camille Opp (-) 1.2 $0
Erin Maxwell (-) 1.4 $0
Todd Maxwell (-) 1.2 $0
Tom Jackson (-) 4.4 $20
Lori Becker (+) 1.2 FF $35
Katrina Brown (-) 1 $20
Isaiah McGee (-) 0.0 FF $5
Devin Rowling (+) 4.6 FF $15

Long term weight loss

Long-term weight loss is not an easy goal to achieve. Before you get started on a weight loss program, consider the following tips. They should help you reach your goal of obtaining and maintaining a healthy weight.

Set the Right Weight Loss Goals
Setting effective weight loss goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to long-term weight control. Successful weight managers are those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective weight loss goals are specific, attainable, and forgiving. For example, "exercise more" is a wonderful goal, but it's not specific. "Walk five miles everyday" is specific and measurable, but is it attainable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable, and forgiving.

Reward Weight Loss Success (But Not With Food!)
Rewards that you can control can be used to encourage you to attain your weight loss goals, especially those that have been difficult for you to reach.

An effective reward is something that is desirable, timely, and contingent on meeting your goal. Rewards may include treating yourself to a movie or music CD or taking an afternoon off from work or just an hour of quiet time away from family. Keep in mind that numerous small rewards, delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long, difficult effort.

Balance Your (Food) Checkbook
This means that you should monitor your lifestyle by observing and recording some aspect of your eating and exercising behaviors, such as how many calories you eat in a day, how many servings of fruits and vegetables you eat per day, how often and for how long you exercise, etc., or an outcome of these behaviors, such as weight.

Doing this can really help you determine how you are doing and what you need to do to meet your weight loss goals.

Avoid Eating and Food Triggers
Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee pot.

Then work to sever the association of eating with the cue (don't eat while watching television), avoid or eliminate the cue (leave coffee room immediately after pouring coffee). In general, visible and accessible food items are often cues for unplanned eating.

Get the (Fullness) Message
Changing the way you go about eating can make it easier to eat less and lose weight without feeling deprived. It takes 15 or more minutes for your brain to get the message you've been fed. So slow down the rate that you eat food. That will allow satiety (fullness) signals to begin to develop by the end of the meal. Eating lots of vegetables or fruit can also make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear smaller. In addition, changing your eating schedule, or setting one, can help you reach your goal, especially if you tend to skip, or delay, meals and overeat later.

Benefits of Flaxseed

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries: flaxseed.

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:
Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
Fiber. Flaxseed contains both the soluble and insoluble types.

The Health Benefits of Flax
Research indicates that flax’s possible health benefits include reducing the risks of certain cancers as well as cardiovascular disease and lung disease.

Cancer
Recent studies have suggested that flaxseed may have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer. In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth. Lignans may help protect against cancer by:
Blocking enzymes that are involved in hormone metabolism.
Interfering with the growth and spread of tumor cells.

Some of the other components in flaxseed also have antioxidant properties, which may contribute to protection against cancer and heart disease.

Cardiovascular Disease
Research suggests that plant omega-3s help the cardiovascular system via several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. New research also suggests significant blood pressure-lowering effects of flaxseed.

Several studies have suggested that diets rich in flaxseed omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries, partly by keeping white blood cells from sticking to the blood vessels’ inner linings. Lignans in flaxseed have been shown to reduce atherosclerotic plaque buildup by up to 75%.

Eating flaxseed daily may help your cholesterol levels, too. Small particles of LDL or "bad" cholesterol in the bloodstream have been linked to an increased risk of heart disease, obesity, diabetes, and metabolic syndrome.

Diabetes
Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar (as measured by hemoglobin A1c blood tests in adults with type 2 diabetes).

Inflammation
Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses (such as Parkinson's disease and asthma) by helping to block the release of certain pro-inflammatory agents.

The plant omega-3 ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents. Reducing inflammatory reactions associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attack and strokes.

Hot Flashes
One preliminary study on menopausal women, published in 2007, reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut the women's hot flashes in half. And the intensity of their hot flashes dropped by 57%. The women noticed a difference after taking the daily flaxseed for just one week, and achieved the maximum benefit within two weeks.

Flaxseed Isn't a Magic Bullet
It's tempting to think of flaxseed as a super food due to so many potential health benefits. But keep in mind there is no magic food or nutrient that guarantees improved health. What matters is consistently making great dietary choices as part of an overall healthy lifestyle.

Who Shouldn’t Use Flaxseed?
Until more is known, Thompson says pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed. Our own animal studies showed that flaxseed exposure during these stages may be protective against breast cancer in the offspring, but a study of another investigator showed the opposite effect.

Tips for Using Flaxseed
Many experts believe it's better to consume flaxseed than flax oil (which contains just part of the seed) so you get all the components. But stay tuned as researchers continue to investigate. Ground flaxseed, in general, is a great first choice but there may be specific situations where flax oil or the lignans (taken in amounts naturally found in flaxseed) might be as good.

And how much flaxseed do you need? The optimum dose to obtain health benefits is not yet known. But 1-2 tablespoons of ground flaxseed a day is currently the suggested dose.

Here are more tips for using, buying, and storing flaxseed:
Buy it ground or grind it yourself. Flaxseed, when eaten whole, is more likely to pass through the intestinal tract undigested, which means your body doesn't get all the healthful components. If you want to grind flaxseed yourself, those little electric coffee grinders seem to work best.
Milled = ground = flax meal. Don’t be confused by the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.
Buy either brown or golden flaxseed. Golden flaxseed is easier on the eyes, but brown flaxseed is easier to find in most supermarkets. There is very little difference nutritionally between the two, so the choice is up to you.
Find it in stores or on the Internet. Many supermarket chains now carry ground flaxseed (or flaxmeal). It’s usually in the flour or "grain" aisle or the whole-grain cereal section, often sold in 1-pound bags. You can also find it in health food stores, or order it through various web sites.
Check the product label. When buying products containing flaxseed, check the label to make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.
Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.
Hide flaxseed in dark, moist dishes. The dishes that hide flaxseed the best usually have a darkly colored sauces or meat mixtures. No one tends to notice flaxseed when it's stirred into enchilada casserole, chicken parmesan, chili, beef stew, meatloaf or meatballs. For a 4-serving casserole, you can usually get away with adding 2-4 tablespoons of ground flaxseed. For a dish serving 6-8, use 4-8 tablespoons.
Use it in baking. Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.
Keep it in the freezer. The best place to store ground flaxseed is the freezer. Freeze pre-ground flaxseed in the bag you bought it in, or in a plastic sealable bag if you ground it yourself. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.
Whole flaxseed keeps longer. The outside shell in whole flaxseed appears to keep the fatty acids inside well protected. It’s a good idea to keep your whole flaxseed in a dark, cool place until you grind it. But as long as it is dry and of good quality, whole flaxseed can be stored at room temperature for up to a year.

Ready to try flaxseed? Here’s a recipe to get you started from The Flax Cookbook:

Fruity Flaxseed Muffins
These moist and high-flavor flax muffins really do taste better than they sound.

Ingredients:
1/2 cup crushed pineapple with juice, canned
1/2 cup finely chopped apples (with peel)
2 tablespoons canola oil
1 large egg, higher omega-3 if available, beaten lightly
2 egg whites (or 1/4 cup egg substitute)
1 cup fat free sour cream
1/4 cup dark molasses
1/2 cup raisins, currants (or any other dried fruit, chopped)
1 1/4 cup unbleached white flour
1/2 cup whole-wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
3/4 cup ground flaxseed

Directions:
Preheat oven to 400 degrees. Line muffin pan with paper or foil liners. Coat inside of liners with a quick squirt of canola cooking spray.
In large mixing bowl, beat together the pineapple with juice, apples, canola oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
In medium bowl, whisk together flours, baking powder, baking soda, salt and flaxseed. Beating on low speed, add flaxseed mixture to sour cream mixture just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.
Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.

Yield: 12 muffins

Nutritional Analysis: Per muffin: 194 calories, 5 g protein, 31 g carbohydrate, 5.5 g fat, .8 g saturated fat, 2.1 g monounsaturated fat, 2.6 g polyunsaturated fat, 20 mg cholesterol, 4.5 g fiber, 224 mg sodium, 1.7 g omega-3 fatty acids. Calories from fat: 28%.

Eat when you are stressed? Here are some stress busting moves!

Laugh Out Loud
Feeling stressed about work and family responsibilities? There are plenty of quick things you can do to reduce your tension. Throw a comedy into the DVD player, invite over some friends, and share a few good laughs. Every time you crack up, increased oxygen courses to your organs, blood flow increases, and stress evaporates. In fact, just thinking about having a good laugh is enough to lower your stress hormone levels.

Pet Your Dog
Your pet not only gives you unconditional love, but he's also good for your health. When you pet your dog even for just a few minutes, your body releases feel-good hormones like serotonin, prolactin, and oxytocin. At the same time, it decreases the amount of the damaging stress hormones that are released. That can mean lower blood pressure, less anxiety, and even a boost in immunity.

Clean the Clutter
Being surrounded by too much stuff can be overwhelming and contribute to stress. It brings on anxiety when you can't find your checkbook, your child's homework, or the utility bill. So de-clutter to de-stress. Tackle a drawer, a shelf, or a tabletop at a time. An uncluttered space can feel satisfying and restorative. As an added plus, spring cleaning is good exercise, burning more than 250 calories an hour.

Mow the Lawn
Cutting the lawn might sound like work, but the smell of freshly mown grass actually can make you feel more relaxed. Scientists say chemicals from newly cut grass help block the release of stress hormones in the brain. Just remember to wear earplugs to drown out the mower, because too much loud noise can send your stress rate soaring again.

Drink Some Orange Juice
The tart beverage that already may be a regular part of your morning routine could help you in surprising ways. Researchers say vitamin C may help people manage their stress more effectively, in part by lowering levels of stress hormones like cortisol. As an added bonus, vitamin C-rich foods such as orange juice, grapefruit juice, strawberries, or sweet red peppers can help boost your immune system.

Sing a Song
Turn up the radio in the car or start crooning in the shower. No matter how out of tune you are, singing can make you feel happier. Choral members who were surveyed said singing put them in a better mood and made them feel less stressed. Singing also can be good for your breathing and posture, as well as your heart and immune system.

Take a Walk
Exercise is a great way to ease stress. It helps your body produce endorphins -- the neurotransmitters in your brain that make you feel good. It also forces you to focus, helping you forget what's making you anxious. Exercising in warm, sunny weather can boost your mood. And if you walk briskly for at least 30 minutes, you'll meet daily exercise recommendations, and ramp up stress-busting benefits even more.

Chew Some Gum
Chewing gum can do more than freshen your breath. According to research, chewing a stick of gum also seems to reduce stress and anxiety, as well as improve mental performance during tasks. In one study, not only did gum chewers report they were less stressed, they were also less depressed and less likely to see a doctor for high blood pressure or high cholesterol.

Have Sex
When you're stressed out, getting frisky might be the last thing on your mind. But having sex is actually a great way to relieve tension and ease stress. Sex lowers blood pressure, boosts self-esteem, and increases feelings of intimacy with your partner. It can also help you sleep better, which is a great benefit when you've spent sleepless nights stressing about problems.

Take a Deep Breath
Aromatherapy isn't just for spas. No matter where you are, taking a deep whiff of lavender or rosemary can put you into a more relaxed state. Inhaling those aromas can lower your levels of the stress hormone cortisol. But just the act of breathing deeply is also a stress buster. Deep breathing sends oxygen surging through your bloodstream, helping to calm your entire body.