Week 7 – My nudge to budge :
Gained 6 pounds from sitting and knitting
My belly is swelling while I’m dwelling
There’s solace in chewing while I’m stewing
Now my left arm is sore. Could there be more?
(Day #5 and no refined sugar. Thanks Lisa for this article from Woman’s Health Network!)
“Craving — and eating — sugar is not simply about willpower or emotions. (That’s true because I’ve not had willpower for a long time and because I am a therapist I am in COMPLETE control of my emotions . . . ) We now understand that there may be several underlying physiologic causes feeding what feels like a desperate desire for sugar. For one thing, it can affect our brains in the same ways drugs and alcohol can, making it addictive.”
Extra sugar and carbohydrates that aren’t being used by the body are generally stored in the liver as glycogen. If the liver is full, your body will make fat from the extra sugar and store it in existing fat deposits around your body, (AROUND my body like a bloated hula-hoop) which is why there is such a direct link between sugar and weight gain.”
“Sugar can also directly affect you hormonally by turning off a gene that controls your sex hormones. Without this sex hormone-binding globulin (SHBG) gene, levels of testosterone and estrogen can become unregulated, leading to symptoms like fatigue, anxiety, irritability, and more.(MORE, there’s MORE?!)”
So here’s what you can do to stop your sugar cravings and all the corresponding health effects:
“Step 1: Balance your hormones. Just before menstruation, when estrogen is low and progesterone is on its way down, beta-endorphin levels in your brain are at their lowest. These cyclical hormonal and neurotransmitter fluctuations may explain why many women who experience PMS and perimenopause also have sugar cravings and the accompanying serotonin–endorphin bursts that high-sugar foods can provide.” (Hormones? – at my age there aren’t any left to balance)
“Step 2: Add nutrients. Specific micronutrients like zinc, vitamin C and the B vitamins are particularly helpful in calming sugar cravings by influencing serotonin production. Equally important are omega-3’s, which are crucial for regulating mood and inflammation — factors that are both associated with cravings.”
“Step 3: Mix protein (or fiber) with pleasure. Combining treats with a stick of cheese, a few nuts, a glass of milk, or some vegetables will help balance the sugar and insulin surge and allow a gentler increase in blood sugar and insulin. Protein shakes make great snacks, too.”
“Step 4: Investigate intestinal yeast. (Investigate? Sounds like yet another TV show – Intestinal Yeast Miami) Yeast thrives on sugar. If your intestinal (and vaginal) bacteria are out of balance, they are more likely to welcome yeasts like Candida.(Isn’t Candida is one of the stars on the TV show Mistresses?) An overgrowth of yeast in the intestine (or system-wide) can lead to extremely intense cravings for sugar, fatigue, fuzzy thinking, and digestive issues. Going on a yeast-free diet is the first step to eliminating these sugar-hungry cells because they can’t live without sugar and refined carbohydrates. Take away their food and they go away.”
“Step 5: Avoid acid-forming foods. Red meat is high in a pro-inflammatory molecule called arachidonic acid. Eating a lot of meat and refined carbohydrates tends to increase inflammation and acidity, causing the body to crave sweet foods in an attempt to maintain balance. Choosing anti-inflammatory foods high in omega-3 fatty acids, as well as those that are alkalizing and antioxidant-rich, such as fruits and vegetables, can offset the damage and the cravings associated with this dynamic.”sensitivities
“Step 6: Explore food sensitivities. Food are more and more common these days and they can lead to extra sugar intake by leaving us foggy-headed and fatigued. These symptoms logically drive many of us to a sugar pick-me-up to feel better or complete our daily tasks. (ah it is logical why I drive to Ben & Jerry’s to pay a social visit) The most common food allergies are to gluten and dairy, but others to explore are corn, eggs, soy, peanuts, and citrus.
“Step 7: Lower your stress. Any stressful situation can lead to less than optimal eating habits, but stress itself increases cortisol levels, which eventually increases hunger hormones. This can push many women with stressful jobs and lifestyles into a pattern of nighttime cravings, over-eating, and unwanted weight gain. (Tell me about it . . . ) Over time, these women reach adrenal imbalance and extreme exhaustion. And they find the only way to get through the day is to drink lots of caffeine and consume sugar for quick energy bursts.” (not to mention the only way to get through the night)
“Step 8: Refrain from sugar for 3-5 days in a row.We know how hard it can be to do, but avoiding sugar for just three days can make a huge difference for some women. Trust us on this one! For others, it may take longer for their cravings to diminish. But eliminating the cyclical crash-and-burn bursts of serotonin and beta-endorphin from sugar and refined carbohydrates can help your body normalize its receptors and neurotransmitters. This way, your brain isn’t constantly sending the message that it needs more sugar.” (I’m blessed that even with a completely fogged-out brain the message I need sugar still gets through)
When I was in my 30’s I ate a LOT of chocolate. I ate chocolate rather than eating fruit, vegetables or protein. I liked my chocolate straight up, with a shooter of brownies or on the rocks (ice cream). And I was fit and thin. In my 40’s I cut down on my chocolate consumption. I was nearing middle age and needed to be more health conscious. Looking back the less chocolate I ate the heavier I got. Now I’m overweight.
And NOW a new study came out that finds those who eat chocolate several times a week are leaner than those who don’t eat it regularly!
Once again . . . I was ahead of the times.
“A new study finds that people who eat chocolate several times a week are actually leaner than people who don’t eat chocolate regularly.
Really, we asked? Last time we checked chocolate was loaded with fat and sugar. But this new research, along with some prior studies, suggests chocolate may favorably influence metabolism.
To test this theory, Beatrice Golomb, an associate professor of medicine at the University of California, San Diego, asked about 1,000 people, ages 20 to 85, a simple question: “How many times a week do you consume chocolate?” The participants then completed food frequency questionnaires to estimate their caloric intakes of a whole range of foods including chocolate. They also had weight and height measurement taken to calculate their body mass index, or BMI.
“In our study, people who ate chocolate more often actually ate more calories,” says Golomb. “But in spite of that they had lower [BMI].”
How much lower? For a 5-foot-tall woman, weighing about 120 pounds, the study found that she was likely to be about 5 pounds lighter if she was a frequent eater of chocolate (five times a week). So to lose 20 pounds I need to eat it 20 times a week. They aren’t saying how MUCH so I’ll start experimenting and let you know. Anything in the interest of science.
And, no, the people with serious chocolate habits did not exercise more than those who weren’t in the habit of eating chocolate. Ain’t science wonderful!?
This study certainly does not prove that frequent chocolate consumption causes people to be leaner: The researchers found that chocolate’s correlation to thinness started to melt away among the participants who consumed the most. They also didn’t suss out whether the type of chocolate — white, milk, or dark, which can have varying amounts of cocoa — made a difference.
But what’s fascinating here is the notion that our bodies may not treat all calories the same way.
“I think a really important point is that it isn’t just the number of calories that matter,” says Golomb. But the composition of calories seems to matter, too.
Not all researchers are convinced of this. Broadly speaking, the “calories in, calories out” method of managing weight is effective for most people.
And it’s possible that overweight participants in the study under-reported their their chocolate consumption, according to Jane Wardle of the University College London. Indeed, a lot of researchers agree that self-reported food data can be flawed. (Now who would do that in a SCIENTIFIC investigation?)
But what research shows is that certain foods contain compounds that have some power to positively influence metabolic factors.
“When people talk about the health benefits of chocolate,” says food scientist Joshua Lambert of Penn State University, “they typically talk about compounds called polyphenols.”
When he investigated some specific polyphenols found in cocoa, he found that they potently inhibit an enzyme, called pancreatic lipase, that’s responsible for digesting dietary fat.
This means that the fat in chocolate may exit our bodies before it has a chance to be absorbed. Or, in other words, these compounds in cocoa may help us fend off fat.
Lambert’s studies have been conducted in test tubes and mice, not in people. “So there’s a big leap from what we’re doing to what the [UC San Diego researchers] are doing.”
But it might be one mechanism that explains why frequent chocolate eaters tend to be leaner.
Another possible mechanism is that the compounds in chocolate may increase the energy that cells make. Researchers are studying this as well.
So, for now, if you’re a chocolate lover, lose the guilt. Or, be reassured, for now, that the associations between eating chocolate and body weight move in the preferred direction.
And one more thing: This study was not funded by the chocolate industry. Funding came from the National Institute of Health; the National Heart, Lung, and Blood Institute; and the UC San Diego General Clinical Research Center.”
P.S. In my 30’s I jogged 3 – 10 miles a day.
Every morning I tell myself “No more carbs today Judy. You can do it. NO MORE just for today”.
The rest is history. . . .
3 cans Pillsbury butter crescent rolls
2 (8 oz) packages cream cheese (softened)
1 cup sugar
1 teaspoon vanilla
1/4 cup butter (melted)
Cinnamon & sugar
Unrolled and spread 1 & 1/2 can crescent rolls on bottom of un-greased pan. Combine softened cream cheese, sugar, and vanilla. Spread mixture over crescent rolls. Unroll and spread remaining crescent rolls over mixture. Spread melted butter over the top and sprinkle with cinnamon and sugar. Bake at 350 degrees for 20-30 minutes.
“All of life is a prayer “–Baha’u’llah.
I made her read this: “Researchers think that a late sleep-wake cycle may encourage the packing on of pounds because it throws the body out of its natural circadian rhythm of sleeping at night and eating during the day, when bodies are more active. Doing the opposite — eating at night and sleeping more during the day — may boost weight gain by altering appetite, eating behavior, and metabolism”
NOW she won’t give me cookie treats at night so I “won’t get fat and live a long life”. I say, if I can’t have cookie treats what’s the sense of living? She agreed.
by MaxLate to Bed, Late to Rise Eating cookies is wise. Makes Me Heavy and Happy, No surprise.