For years, we have been saying to ourselves and hearing others say to us, both subtlety and obviously – that all we have to do is stop eating: “Put down the fork. You’d be so pretty if you lost weight. Your sister eats just one of those”.
I remember how demoralizing this felt. And if it were that easy to just stop, of course we all would. The problem is that certain foods act in the body as if they are drugs, creating an addiction powerful enough to hold people captive in a pattern of overeating despite their most fervent efforts to break free.
I call these foods “drug foods”, which by themselves are not drugs, but through a series of chemical reactions eventually cause production of brain chemicals that can have a drug like effect on the body. Sugar and refined carb foods (which act like sugar in the body), as we now know, are “drug foods” and more addictive than cocaine. No wonder it isn’t easy to stop at just one.
Do you have the same kind of emotional attachment to celery as you do to M&M’s? Natural, whole foods (as nature intended them) are not drug like foods, so we are pretty safe eating them. On the other hand, chips, ice-cream, cookies and candy are designed to get you hooked.
When I took my first step toward getting most of the sugar out of my life 14 years ago, I had no idea that once I broke my dependency on sugar and rid myself of addictive behaviour, I would be able to eat and enjoy small amounts and then stop. Up until then, if special sweets came into the house, I would be haunted by them until they were gone (that is, eaten).
For those of you wanting to break free from the hold sugar has over you, I have good news – change is possible with the right strategies. The bad news is, in most cases, it takes a lot of work. Like a smoker trying to quit cigarettes, it can require the fierceness of a lion to break the stronghold.
But living without the excess sugar will give you better moods, better health, clearer thinking, less headaches, more energy and almost effortless weight loss.
To get you started, here are my top 5 ways to be mostly sugar free;
To Strive For Perfection Is Pointless – it’s absurd and unnecessary to be totally sugar free all the time because sugar, high fructose corn syrup, barley malt and a host of other sweeteners are hidden in thousands of processed foodstuffs, from crackers to ketchup. By becoming more aware of where sugar hides, you can make better choices, buy plain foods and add a touch of sweetener yourself. So instead of being perfect, aim for 80 or 90% sugar free. For example, I will have a third of the amount of ketchup (which I know contains sugar) and mix it with two thirds Dijon mustard to have with my steak or lamb chops. I also buy plain yoghurt and mix it with berries or stevia and cinnamon for sweetness. I also buy the darkest chocolate which contains the least amount of sugar.
Always Have Healthy Emergency Food with You. For the best chance at success, it’s imperative to plan ahead at all times. One of the reasons people get caught out and tempted is when they are stuck somewhere and there are no healthy options. Whenever I leave home, I pack water and some protein rich snack like nuts, Babybel cheese or beef jerky in a ziplock bag to ward off the blood-sugar blues, which can lead to reaching for the donut or muffin for quick energy even when you promised yourself you wouldn’t.
Go For Quality. If you are going to have sugar, perhaps when you want to enjoy a divine dessert at your favourite restaurant, make sure it’s worth it. If by chance the recipe disappoints you, accept the disappointment and move on. It’s not worth it, instead, save your “sweet quota” for something exquisite. Also, at home, experiment with making treats with alternative sweeteners, such as stevia or Brown rice malt syrup or simply using half the amount of sugar in a normal recipe. This will help you adjust your palette to be less sweet.
When Stressed or Tired, Temptation Will Strike. It’s important to see things coming. Over the years, I have come to understand my vulnerable times and triggers for sugar laden foods. It’s when I’m overtired, have a headache, under extreme stress, and have deadline pressure or emotional turmoil. Sure enough, my calm resolve will be shaken and at that point, I have to remember to pause and clarify what the real problem is. When I address the issue at its root, like take a nap, or have a headache tablet or call someone to talk things over, I am less likely to turn to sugary foods to feel better.
Falling off the Wagon is Ok, Perhaps Even Expected. Food is not like alcohol or drugs, where we can remain absolutely abstinent. We always have to eat, which means that whenever and wherever you go, sugary non-foods will abound and sometimes it will feel easier to just eat it than to give a reason as to why you can’t. Yes, food pushers can get you when you least expect it. In this situation, allow yourself few bites, and then put it down. Like anything, the harm of sugar is dose related, so a little will do a lot less harm than a lot. We are human beings and we’re not perfect. Sometimes we just won’t eat right. But it’s what you do afterwards that counts.
I hope that helps you stay on track for being mostly sugar free, so you can enjoy all the benefits that comes with no longer being dependant on a substance that isn’t doing your body any good.
One of the questions I often get asked by clients is what to do when there is no decent food available. It may be at a party or at a fast food restaurant with friends, or at a sporting event, theme park or live show where all they have is basically junk food to eat.
Since arriving here in the US a month ago, I have found myself in quite a few situations where I am hungry, but the choices for some “real” food are scarce. Even though I like to be prepared, sometimes you still need to eat, and it’s clear that healthy food isn’t always available.
Take yesterday for example. Simon, the kids and I set off very early, at 6am, bound for Disneyland. I packed a cooler bag with some nuts, seeds, apples, almond butter portions, water, Babybel cheeses, Turkey jerky, dried apricots and some dark chocolate. It’s always important to be well prepared, as I find it is the best defence.
However, with extras taken care of, we still needed to stop for breakfast, lunch and dinner. After an hour and a half in the car, we found ourselves at Mc Donalds, as it was the one of the only choices available as we waited for Disneyland to open.
With a big day ahead of us, I fancied something filling, but everything on the menu came with pancakes, biscuits or muffins, but I really just wanted some eggs and a coffee. Much to my surprise, when I told the server I would just love some scrambled eggs only, he said “Sure, we can do that!”. Along with my eggs, I then spread some almond butter on half of Simons English muffin, and I was satisfied and off to a good start.
When we entered Disneyland, needless to say, there were sugary delights on every corner. I kept the kids sustained with some healthy snacks from our cooler bag and mid morning, Simon and I stopped for coffee at a quaint bakery, which had every cookie, pastry and sweet treat you could imagine. Fortunately, because I’d had a decent breakfast, the coffee and large water was enough and I wasn’t desperate for a massive pastry or donut.
By lunch time, I was getting very hungry and tired. Most of the food choices on offer were doughy starches like pizza, fries and pretzels that I knew would not satisfy me and only increase my cravings for more fast sugars.
By then we had spotted lots of people eating what looked like enormous Turkey drumsticks. So Simon and I tracked them down and ordered two delicious glazed jumbo Turkey drumsticks. They were healthy, fed all four of us, a good source of protein and fun to eat! The kids loved them too. In fact I was full all afternoon, as was Simon.
After walking all day, we were all exhausted, the kids were grumpy and we just wanted to eat before we crashed at our hotel. So we stopped at the local Del Taco for a quick bite. There I ordered two crispy shrimp tacos and a large ice-water. When we arrived at the hotel, I enjoyed a hot tea with a piece of Ghiradelli 86% dark chocolate (my new favourite chocolate) and a hot bath – just what I needed after a magical day at Disneyland, which was a dream come true for our family.
While we did treat our kids to some cotton candy and some popcorn during the afternoon, all in all, being prepared with a well stocked cooler bag and making smart choices was our life saver.
Use my three tips for when healthy choices are scarce;
-think ahead and always try to be as prepared as possible
-don’t be afraid to request modifications to the menu, to suit your desires
-when there is nothing else, just practice portion control and then move on
Many times you can’t lug along everything you need, but by always keeping some portion controlled baggies of nuts, jerky or some fresh fruit in your bag, at least you will be well equipped for emergencies!
What do you do when there is NOTHING healthy available? I’d love you to share in the comments.
As you may know, carrying extra weight, especially around your belly, on your hips and thighs is a key indicator of a hormonal imbalance. If you have struggled to lose weight and keep it off, I guarantee that your hormones are at play, so I want to share with you the key 4 hormones that all skinny people have in balance and how you can get your humming too.
Your hormones control every aspect of weight loss including your metabolism, where you store fat, your appetite and even your cravings! This means any form of hormonal imbalance will sabotage your efforts.
Now for the good news. Here are the 4 hormones that skinny and healthy women have in balance – and how you can get yours in balance too!
Chronically elevated insulin and insulin spikes make you fat and put your body into fat storing mode instead of fat burning mode. Without the presence of inulin, it is impossible to gain weight, which is why the first sign of Type 1 diabetes is dramatic weight loss (because the pancreas can’t produce insulin). Refined carbs and sugar are the worst offenders because they send blood sugar skyrocketing.
WHAT YOU CAN DO
Bump up your protein and healthy fats to keep blood sugar stable. Avoid simple high glycemic carbs. If you are going to have some sugar or carbs, always eat them in the context of a meal, alongside protein, fibre and fat to tame the insulin response
A premenopausal woman with high levels of estrogen (also known as estrogen dominance) will likely have PMS, too much body fat around the hips and difficulty losing weight. Menopausal women may experience low libido, memory loss, poor motivation, depression, loss of muscle mass and increased belly fat.
WHAT YOU CAN DO
If levels are high (a blood test can assess your levels), consider drinking green tea daily which can help rid your body of excess negative estrogen. Adding ground flax, chia seeds and a psyllium fiber supplement will also assist your body to eliminate harmful estrogen. Also, soy products increase estrogen, so limit your consumption of soy based foods.
Leptin is an important hormone that controls appetite. When you have adequate levels of leptin in your body, it tells your body when to stop eating and naturally controls your appetite. When leptin is low or you are leptin resistant, our body’s never feel really full, because we don’t get the feedback signal that tells our brain we’ve had enough to eat, so we gain weight and overeat.
WHAT YOU CAN DO
The best thing you can do to restore leptin balance is to eat real food and avoid processed junk with no nutrients. When you get rid of excess sugar and refined empty calories, your appetite control system will restore itself. It’s important to get plenty of sleep, eat slowly (it takes 20 minutes for your brain to register fullness), eat fish regularly and get more zinc (poultry and seafood are high in zinc).
Persistently elevated levels of the stress hormone, cortisol, is very detrimental to your health as well as to your body composition. If you suffer from a mood disorder such as anxiety, depression or exhaustion or if you have irritable bowel syndrome, you can bet that your body is cranking up the cortisol. Not only does it increase your cravings and appetite, it makes you store fat around the middle.
WHAT YOU CAN DO
It’s really important to sleep enough and at the right times. Sleep deprivation makes us wake up with higher amounts of the stress hormone cortisol, which then increases appetite and cravings, particularly for sugary and carb-laden treats. Try practicing yoga and meditation or listening to soothing music daily. Take magnesium and vitamin C daily and limit your exposure to violent TV shows and movies.
ACHIEVING YOUR THIN FOR LIFE BALANCE
Getting rid of stubborn fat is a balancing act. Along with following the Thin For Life program eating and exercise guidelines, all of these components I’ve mentioned above work together to instil a healthy balance that allows fat loss to occur. When your hormones are working beautifully, it certainly helps rev up your metabolism too, so be sure to integrate these tips into your daily routine!
They say that moving house is way up high on life’s list of most stressful events. Needless to say, I certainly felt the stress accumulate, when we not only moved house, but moved country. As you may know, Simon, Matilda, Alfie and I moved to the States two weeks ago.
Before the journey started, I knew I was in for a hairy ride, and I was right! In the back of my mind, I was also curious to see how the stress, fatigue and anxiety of moving country would affect my eating.
But I confess, I fell off the boat last week – and wow could my body feel it.
WE ALL GET OFF TRACK SOMETIMES
For me, it all started with the manic day before we boarded our flight from Melbourne to San Diego. I was clearly exhausted after packing up the house, but managed to start the departure day off with a lovely cooked breakfast of bacon, scrambled eggs, tomatoes and mushrooms at the hotel, along with a few coffees. So my intentions were good.
We boarded our plane late morning, and, as usual, the midday meal seemed to take forever to come out! After extra time spent waiting on the tarmac, I was SO hungry, I was getting overly ravenous, so I ended up begging the stewardess for some nuts and crackers, which I devoured in one fowl swoop.
By the time lunch came out, I dived on the stale bread roll with butter and reached over to steal Alfies bread roll too, which he didn’t want. I then inhaled my (somewhat mediocre) aeroplane meal, along with the dodgy dessert. It’s true that if you are stressed, tired and if you wait till you are overly ravenous to eat, primal hunger takes over – and overeating is almost inevitable!
Unfortunately, I then learned that we weren’t being served dinner on our 14 hour flight, and only a light breakfast would be served a couple of hours before landing. Predictably, about 5 hours later, around my usual dinner time, I started getting hungry for some real food, but there was none. OUCH!
So I started feeling anxious. After sipping on numerous mugs of tea and coffee, I was getting desperate and ended up just picking at whatever I could get my hands on all evening, like packaged cookies, ice-cream bars that the stewardess kindly handed out, numerous more coffees and several packets of crackers and cheese. But I was still not quite satisfied. Fatigue had thrown my hormones out of whack.
And then, miraculously, in the dark of the overcrowded cabin, I smelled pizza! If I wasn’t so “hangry” (hungry and angry), I probably would have passed on the pizza subs, but I shocked myself and actually inhaled two pizza subs at the speed of lightening. For dessert I had some dark chocolate I luckily found in my handbag.
By the time we arrived in LA, it was 24 hours without a wink of sleep and I was drained. As we dragged ourselves, our luggage and tired crumpy kids off the plane and through customs, we then learned that our connecting flight to San Diego was delayed an hour and a half, so the first thing I did was go to Starbucks and buy a coffee and a huge scone, just to keep my head upright!
And guess what? After all that junk, and no sleep whatsoever, I felt like crap. And I felt like crap the entire next few days. Everything was out of whack. I was tired but wired. And it really didn’t help that upon arrival, we ate at fast food restaurants for a day or two, before we had a chance to go food shopping for some real food.
HOW TO RESET
So how do you reset after a few days of deviation and unhealthy eating? We all go off track sometimes, so if you have a bad day or two or three, try these tips to get back on track.
* Mentally adjust yourself, acknowledge that you have deviated from your normal routine, but don’t judge yourself or beat yourself up. Simply vow to get back on track to eat real, nutrient dense food at regular times.
*Bump up the quality protein and leafy greens at each meal – eggs, chicken, fish, nuts, seeds to keep insulin stable. Happy insulin = no cravings.
* Start the day with exercise. If you can’t get out for a brisk walk, I do “squat walks” and “step jumps”, which can be done anywhere, without leaving the house or hotel. I can work up a sweat, as the kids play happily near me.
* Focus on hydration. After a long flight and no sleep, I was parched, so I sipped ice-water all day and drank lots of rooibos and green tea.
* Get some quality, restorative sleep. Adequate sleep ensures our leptin (the hormone that tells us we’re full) and ghrelin (the hormone that tells us we’re hungry) levels are maintained, which keeps our appetite control system work and keeps cravings in check. To sleep better, have a bath or shower before bed and read an absorbing book to mentally wind down.
* Cook your own meals. As soon as I could, I found the nearest supermarket and stocked up on eggs, natural peanut butter, Greek yoghurt, extra virgin olive oil, a BBQ chicken, salad greens, cherry tomatoes, milk, cheeses, nuts, avocados, hoummus, carrots, oranges and berries and my favourite new discovery – roasted, salted sunflower seeds (they are delicious to sprinkle over salads) or for a salty nibble before a meal.
* Start the day with vinegar or lemon water and keep up your regular supplements. I made sure to take my fish oil, magnesium, probiotic, vitamin C, vitamin D and my Multi vitamin B for stress, along with my 5-HTP and GABA to keep me calm and in a centered state.
BACK ON TRACK
After a few good nights sleep and a couple of days of real food, you will feel much more vibrant, de- bloated and energetic. And with great relief, within a few days, I felt back to my normal self, with the physical and mental energy I needed to settle in to our new town of San Diego.
Do you sometimes have days where you can’t seem to get enough food, even when you’ve eaten adequate amounts? Truth is, we all have these days when our hormones and food choices are out of whack, and we still feel ravenous even though we just ate what seemed like a decent meal.
Some food ingredients can actually increase cravings for more and fail to turn on the hormones that signal to our body that we’ve had enough to eat, resulting in “rebound hunger”. But when you understand what’s going on, you are able to act intelligently and quiet those cravings for good.
Look for these 5 signs next time you have the never-ending “munchies”.
You are Overtired
Studies show that just one night of poor sleep will increase the hunger hormone ghrelin and decrease leptin, the hormone that signals to our body that we’ve had enough to eat. Nagging fatigue also increases the stress hormone cortisol, so a sleepless night becomes a “triple whammy” for increased appetite and insatiable cravings. We tend to seek out “quick energy” in the form of sugary and starchy foods or coffee to help get us through the day, but the best thing you can do is eat a meal of protein, healthy fats and fibre and go to bed early or steel a power nap.
You Drink too Many Diet Drinks
Soft drinks, cordials, ice-teas, syrupy coffees and energy drinks are our biggest source of high fructose corn syrup and nasty artificial sweeteners. High fructose beverages reduce blood flow and activity in the brains regions that regulate appetite, so these drinks are easily consumed and fail to satiate. Also, high fructose corn syrup and aspartame can trick our brains into craving more food, even when we’re full and increase our cravings for sweets. It works by impeding the body’s ability to use leptin, the “satiation hormone”. Switch to water or herbal teas to reduce cravings.
Your Breakfast Wasn’t Nutrient Dense
The toast, bagel, muffin or sugar cereal for breakfast is not an optimal start to the day. Eating a protein rich breakfast instead makes for smaller rises in blood sugar and stable insulin levels throughout the day, which means you have long sustained energy and stable moods and fewer sudden food cravings. If you make the mistake of eating a sugary cereal or white toast with jam or honey without any protein or fat, your body will automatically be put into fat storing mode – and you will be left craving more empty carbs.
You Skipped the Vegies
Most people don’t eat enough leafy greens, salad and vegies at meals and therefore miss out on filling fibre. Natural, fibre filled foods help to fill you up, keep you regular and slow down gastric emptying, which means you feel fuller for longer. When you “volumize” your meals with lots of non-starchy vegies, salad or soup, it helps shut off your appetite for hours and reduces the need for empty calories.
You are Not Hydrated Properly
Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, try drinking a hot tea or a tall glass of water before eating more, and see if your desires to keep munching diminish. I always finish my meals with a hot drink, and it helps to register that I’ve finished the meal. Another good trick is to drink a tall glass of water before each meal, as it has shown to reduce the overall amount consumed at the meal, which helps you lose weight.
Think Before you Keep Munching
Next time you are in a panic about your insatiable hunger, be a detective and try to ascertain the root cause. With the right knowledge, you are in a better position to understand what is really going on, without beating yourself up and feeling lousy.
Sally Asher Healthy Tips
Food is not the enemy. All foods can fit in the context of a healthy diet. Get all the tools, resources and support you need to reach your weight loss goals.
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