Want to Quit Sugar?

I have been trying to kick the sugar addiction for a while now. I just ran across this link that I think will be helpful. Mostly I am sad that it busted me on my coffee crutch. It says that caffeine disrupts blood sugar levels and is not a good substitute for sugar cravings. Then it lists two supplements to take to help with moods swings during the adjustment. I found that my mood was quit different and lacking that "good" feeling all week as I stayed away from sweets. I read in "Sugar Shock" that our bodies will have stronger sugar/bad carb cravings when we don't have enough healthy fats in our system (Omega 3's and 6's). So, this is incentive to take my fish oil on a regular basis. As far as giving up my coffee, I am going to have to gear up for that one. I think I will make sure I am in a good routine with the fish oil, then have the natural supplements on hand, all the while staying away from sugar, and then I will drop the coffee last. I was fed a wonderful meal tonight, that I couldn't turn down. Does anyone else suffer from not wanting to hurt someone's feelings when they hand you a bowl of homemade goodness? So for almost 7 days, I went with mostly no sugar (had some honey on Sunday, though) and began to feel a bit gloomy, all the while knowing that a good sugar fix would help. Now I will start again and hope that I can go for two weeks. If your like me, you have to learn to say no in a way you feel comfortable and confident about. Today, it was not even a mind struggle, it was the people pleaser in me. So, I will be interested to see how I feel tomorrow. I did notice that after my good southern meal tonight, I felt a pick me up like I had not felt all week. Earlier today, I felt lightheaded and then felt much better after I ate my lunch. Who going to argue that food is not a drug of sort?

Hypoglycemia

Hypoglycemia is a common problem that many people are unaware of and doctors tend to overlook. It's symptoms range from anxiety to hunger to seizures. Hypo means low and glycemia means blood glucose (blood sugar). So, hypoglycemia, which was once labeled a disease is now labeled a 'condition' because it can be managed through dietary and lifestyle changes. This is good news as far as fixing the problem, but bad news as far as the doctors having an incentive to diagnose it- meaning that the doctors can't prescribe medication, therefore can't make $ off of this diagnosis. This is the point that Connie Bennett, C.H.H.C and Stephen Sinatra, M.D. make in their book "Sugar Shock". It seems like a pretty valid point to me. If you'll notice on the link above for hypoglycemia, the MayoClinic refers to treatment as lifestyle changes PLUS medications.

"...Reactive hypoglycemia is one of the most common and most misunderstood disorders in America today. For starters, many physicians assume that ailments such as mood swings, fatigue, and anxiety are manifestations of psychological problems. Moreover, hypoglycemia has been called the "Great Imitator" because its strange, startling symptoms-some experts list as many as 125 of them-can mimic a frightening array of diseases and conditions, including bipolar disorder, schizophrenia, neurosis, migraines, Parkinson's syndrome, chronic bronchial asthma, rapid heartbeat, rheumatoid arthritis, cerebral arteriosclerosis (hardening of the brain's arteries), menopause, mental retardation, alcoholism, hyperactive disorder, and senility." says Connie Bennett in "Sugar Shock".

If this raises your eyebrows, I strongly suggest reading this book and doing some more research. It has certainly caught my attention. I am becoming more and more convinced that refined sugar has no place in our diets.

Something Must Be Wrong

Either I have reached a new level of hormonal balance, or something is very wrong! I went to a wedding shower tonight and was completely ok with not eating any of the wonderful deserts! Ok, a little will power was involved, but I did not fight a mental battle the whole time I was there. I had water and some decaf coffee. Honestly, I was afraid that if I even had one bit, it would trigger the need for a binge, and I did not want to risk my recent 2 day streak of ABSOLUTELY NO SUGAR. I mean, no added sugars, no honey, no stevia, nothing to give me an abrupt insulin spike.

I have not been in a bad mood, but I have not been in a good mood either. This shows me that when I eat certain foods, I definitely get more of an endorphin release in the brain. I posted this morning that I felt a little out of sorts. I did have an afternoon slump, which I do not experience when I am sticking to the Zone. I contribute this to missing breakfast. But, this reminds me, that Robb Wolf, Paleo expert, believes in intermitant fasting. I will have to look into this subject more.
Oh, and I did not get a nap today like I had hoped, so....it's bedtime!

I highly recommend reading "SUGAR SHOCK!"

Morning Trail Run on an Empty Stomach

Today I went on a trail run before breakfast. I had enough energy, but I did not feel sharp, I felt foggy. You know when your eyelids just feel heavy, like you need to take your hands and smear your eyes just to wake up? I have felt like that, except my energy level was fine. I do need more sleep, though. It is funny how some days I can go on less sleep, and then all of a sudden it catches up to me. Less sleep for me is 6 or 7 hours. I really need 8 to 9 to feel my best.

So, right now, after having gone to the grocery store and put everything away, I am finally eating at 12:11. I haven't even felt hungry until now, but obviously my body did not wake up as well without food. I am having a bison burger on "sandwich thins" bread, with mayo and avacado. With unsweet tea (but it is sweet because of the sugar plum spice tea bag I put with the regular family size tea bags during steeping). And two fish oils. I am feeling better already and I think I will take a short snooze while Sam is taking his nap. My house is a wreck! But maybe I will have more energy to attack it after I rest.

What I Ate Today

3-18-10

Today I successfully got through the day with absolutely no sugar. No honey, no agave, nothing with hidden sugars. And it wasn't difficult. I ate what I felt like eating, and attempting to portion it out. Oddly enough, I feel very tired. My mood feels steady and calm. I do not have chocolate or sugar cravings. So, maybe this can be the start of a no sugar streak? I think I will write down what I ate today, and then periodically as there is anything to tell, just to track for myself any patterns concerning food and my moods and my cravings.

7am Breakfast: Had only coffee with 1 tablespoonish of half and half before WOD at Crossfit
10:30am Breakfast: 2 hard boiled eggs with 1 tbs.miracle whip (oops! a teeny amount of sugar...), 1 orange
2:30pm Lunch on the go: 4oz. Tuna wrap with spinach, EVOO, salt, pepper
5:30pm Dinner: Bison burger on flat bread bun, mayo and ketchup, 1/2 piece of canteloupe, half of homemade almond flour banana/blueberry muffin, unsweet tea
7:30 another muffin (only sweetened with the fruit)-FYI, Jack (age 7) liked them, but not Sophie (age 5), unsweet tea
10:45 glass of water and a fish oil- Just read in "Sugar Shock" that one reason for carb cravings is low levels of good fats, thus, fish oil can help this problem. I am now more motivated to keep on my fish oil so that I can guard myself from chocolate cravings!

You Need To Know This if You Are Zoning

If you are Zoning (weighing and measuring) and you've got your Zone Plan Block Charts of "preferred" and "unfavorables", then there is one more thing you need to know if you haven't figured it out already. You need to memorize the following:

1.5g of fat is 1 Block
9g of carbs is 1 Block
7g of protein is 1 Block

If you know this then all you do is multiply each one by your prescribed blocks. For example, a 3 block meal gets 4.5g of fat. This helps when using foods with labels. Otherwise, the food charts will tell you what measurement is equal to one block (i.e. 1/3 teaspoon of butter is equal to one block). So you could have 1 teaspoon of butter in your 1 cup of oatmeal and 3 scrambled eggs for breakfast when eating a 3 block meal. That's a big breakfast! I recently ate my oatmeal with butter and Allspice to add more flavor. You could also add fruit for flavor. Forget that sugar! You don't need it! Retrain those taste buds!

If anyone needs help obtaining the block charts, then contact myself or Evan.

Simplicity and Perspective

Simplicity is where it's at. When we are trying to figure out what to feed our kids, we have to educate them on what they should eat, and not what their taste buds want (my 7 year old has given several convincing attempts). One of my life mentors once told me, "Keep giving it to them, they'll eat when they're hungry." If we all did this from the very start, then the kids with the healthy lunches would not be the weirdos in the lunchroom. We want kids to act reasonable, we want them to learn and pay attention in school,so we must feed their brains foods that will allow this to happen. So what can we feed our kids that they will eat?

As my kids grow older, I start to give them all little more choice in the preparation. They like to cook, so when I let them help make the food, they are more excited to eat it. Even if they don't like how it tastes, they are proud of what they have done, and that is putting them in the right direction. Sophie loves the way a whole chicken tastes right out of the oven that only has salt and pepper sprinkled on the top. Jack enjoyed our cooked pear crisp a few nights ago. Every child will be a little different in their likes and dislikes. So, in our house, we have the 5 bite rule, or the one bite rule depending on the circumstance. Sometimes, I just let them be hungry. Sophie didn't want her oatmeal this morning, but she ate one bite and drank her milk. Hopefully, if she suffered from hunger this morning, she will be more willing to eat her oatmeal next time. Even we as adults have to go back and try flavors over and over again. I am 31 years old and am just now willing to try to enjoy mushrooms. The spores we disect ed in highschool kept me from ever wanting to eat them. I am attempting to be more open minded...

The foods that are natural to the earth are often flavorful enough once we cut sugar from our diet. We have to retrain our tastebuds to enjoy what nature provides. When you are not eating refined sugars, fruits become much more of a sweet treat. The milk and honey referred to in the Bible seems like much more of a treat when you consider they had no refined foods and they had to work to harvest the honey.

So, sit back and gain a little perspective as you leave that sugar out of your tea and appreciate the simple flavors in life. Cooking meat and veggies, cutting up fruit, and throwing in a little nuts is all really very simple, and very satisfying. And your kids will eventually learn a new norm.

The Best Meatloaf You'll Ever Eat!

Evan loves them, my brother loves them, my kids eat them, and you'll love them!
Here is the meatloaf recipe from the mini meatloafs at the Grand Opening Ribbon Cutting:

*I used oats instead of bread crumbs
*I used "California SunDry" brand of sundried tomatoes with herbs (clear jar with pink writing from Publix- couldn't find it at Krogers)
*I used dried parsley because I didn't have fresh
*It is handy as serving portions to cook in muffin pans- regular or mini sized. Different cooking temps for each size.
***Key to this recipe is to overcook the meatloafs by about 20 minutes! It makes them crunchy on the outside!

Turkey Meatloaf with Feta and Sun-Dried Tomatoes by Giada De Laurentiis

The Common Kid's Lunchbox-Packed With Problematic Foods

I keep a nursery one day a week. At 3 years old, a particular child's lunch away from home consisted of the usual Oscar Meyer's Nachos and Cheese Lunchable. Nachos (processed carbs), cheese dip (processed something...), and salsa (with sugar). Then, the mom added a side of protein in the form of squeezable yogurt (when the child opened it, he excitedly said, "Mine's pink!"). Our food should never be bright pink. To drink, he had a Capri Sun- 100% juice. Sugar was in the salsa, yogurt, and drink. This is how we send our kids to school. Yikes!

I am guilty of opting for convenience, and even an occasional fun treat just because I know they like it even if it is aweful for them. But, I am noticing that this is a normal lunch for many kids. Pudding cups, fruit cups in sugar syrup, fruit rollups (what in the world! Why do we eat these!) prepackaged cookies, chips, and crackers, sandwiches with white bread- we are letting the stores and the commercials tell us what to buy instead of thinking this through for ourselves! When I substitute teach, when I eat lunch with my kids at school, and when I do my grocery shopping- these are the common foods put in lunch boxes, not the exception anymore. It makes me ask the question, "Is the general American population misinformed or uneducated?"

I want to assume that most people are like myself. We know deep down that most foods are not good for us, but we eat it anyway and ignore our gut instinct, which yells, "don't put that in your body! It's not natural!" And then, I have to hope that most people just don't take the time to figure it out and let it soak in. But at the point of being educated, if change hasn't happened within one's diet, then the issue seems to be addiction. And what is in most foods we buy premade or we buy when we eat out? Sugar! So, I believe that most Americans are addicted to sugar and don't even realize it because they haven't taken the time to look at what they are actually eating. Our obesity epidemic is a complicated problem with many layers that developed over many years. American are a combination of uneducated, then if anything, misinformed, and then addicted on top of it all! If we rely on tv to teach us, instead of our ancestors, then we wind up in the mess we have today.

It makes me sad to see loving parents pack their kids lunch boxes with what they think is a complete and somewhat healthy meal, when really they are helping their child to develop a life long dependency on sugar- all in the spirit of fun and convenience. I am guilty. But, I am learning that I have to learn for myself and then vote with my money. My kids will thank me for it later- probably much later.

Baby Steps

In highschool, I had a long distance running coach, Ms.Bethea, that taught me to take baby steps to my goals to help the time pass. We'd go on a run and she would be beside us, saying, "Baby steps to the mailbox!...Baby steps to the pole!...Baby steps to the sign!...Baby steps to the next driveway!" To this day, I use this strategy to reach my goals and then some. I think this strategy is so necessary to Crossfit. Whether it be increasing press weight by 5 lbs., getting one more pullup, deadlifting your body weight, learning how to do a handstand pushup, running a 5k, or choosing to eat the right foods, there are baby steps all along the way.

Eating properly is a journey unto itself. Right now, I have realized several things about my diet: I don't drink enough water, I am not consistent with taking fish oil to reap the benefits, and I am a slave to sugar. Soooooooooooo, you may guess, my baby steps to better health consist of drinking a tall glass of water(about 16oz) 3 times a day (with my 3 main meals) WITH one fish oil. I can do this.

Next, I am gearing up to challenge my enemy...Sugar! It lurks at every corner! It is in everything! I have baby stepped my way to eating whole, sometimes organic, foods so that I know there is no added sugar. But it is amazing how hard it is to avoid when you are not eating at home! Consider this. Today I ate a common lunch with relatives to celebrate my Granny's birthday. And I say "common" because I do not want to insult whoever brought the food- I am thankful and it was delicious! However, until I became a bounty hunter targeting sugar in my diet, I would have never considered how much of it we all eat without paying attention. We had baked beans-sugar, cole slaw- sugar, bar-b-que sandwiches with sauce- sugar in the bread, sugar in the sauce. Teas and coffees- sugar. Then, we had cake and brownies and lovely homemade mints- sugar, sugar, sugar! So what did I do? I eliminated the bun, and went ahead with the beans and slaw. I drank water and avoided the tempting deserts, except for one little mint. I was literally, so proud when I walked out of Granny's house, for avoiding the gooey brownies and then when I got in the car, guess what!? Dear, sweet Granny had set a bag of them in the seat next to me to take home! Augh!!!!!!!!!!! "They're for the kids" she says. She is a different woman than I. I gave myself a pep talk and made it back to Murfreesboro (from Shelbyville) without braking open the bag. I threw away half of it and gave the other half to the kids, as it was intended. They have years to develop the love hate relationship that I have with sugar! But, this is why I do try to shield them from it when at home. They are going to get it everywhere, at least I can influence their eating habits from home.

One baby step I have adapted to is to eliminate thousands of teaspoons of sugar over my lifetime by enjoying the real flavor of coffee with only cream added. Maybe one day, I'll go black, but for now, this is working great- for at least a year now!

Tonight I have thought up a chant I will say to myself when I encounter my enemy, thief of my life, of my good health, of my memory, of my stable moods, of my preferred body weight! Argh!!!Sugar!

Sugar be gone, belly be gone!
Mood be stable, Muscles be able!
Hair be shiny, skin be clear.
Energy abounds, Now kick it to the hounds!

We'll see how much of this I remember when it stares me in the face tomorrow!