The truth about the white stuff...

Hi. My name is Meghan. And I'm a sugar addict.

There I said it.

I am a sugar addict. I crave it. I need it. And now that I've admitted that I have a problem I am going to stop eating the retched stuff.

Sugar gets a lot of bad press. I mean a lot of bad press. And rightfully so. I've always believed that it was probably ok in moderation. But I read an article today that really changed my mind and led me to diagnose myself as a sugar addict.

Over indulgence of the white stuff is linked to all kinds of adverse health effects like type II diabetes, weight gain, hypertension, tooth decay and even wrinkles and gray hair. Blech!

I don't have an addictive personality. I don't really drink. I've certainly never done drugs and only tried a cigarette one time in my life. And it was the most disgusting thing I've ever done. Yet despite my straightened arrow approach to life, I have found myself addicted to something that will most certainly cause problems. 

How did it happen?

According to AskDrSears.com, "Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to 'correct' the situation." According to the site, sweets also "trigger the release of endorphins . . . the brain's natural narcotics, helping you to relax when stressed."

No wonder visions of lollipops, cakes and sugar plums are always dancing through my head...

The article I read was from Beachbody.com and they have a few steps that they've identified to help me do a sugar detox. I'm intrigued and have to give it a shot. I usually give up dessert for Lent which is coming up soon, so why not start a little early. And this time leave sugar behind completely.

Here's the skinny on the sugar detox:

Step #1: Make the decision to detox from sugar. The first step in breaking a sugar addiction is making the decision to stop eating it completely for at least a few days to start to get it out of your system. While it's usually best to make dietary changes gradually, sugar has the unique ability to inspire cravings that are refueled every time you give in to them. The only way to break the cycle is to stop feeding the fire. Then your cravings should subside substantially. Continue to resist large amounts of sugar and actively avoid situations that cue you to eat sweets. And whether you're at work, at home, or at a party, just because a cookie is sitting out on a table in plain sight, that doesn't mean you have to eat it.

Really? Because that damn cookie doesn't shut up until I eat it. Bastard.

Step #2: Ask yourself why you're eating sugar before you put it in your mouth. Are you eating out of habit? Because of circumstance? For a special occasion? Because everyone else is? Watch yourself like a lab rat. Begin to face your truth by keeping a food journal. Jot down what drives you to eat sugar, when you crave it, where you eat it, why you want it, and how you get it. For example, do you pop up out of your desk chair in search of cupcakes the second you hear people at the office singing "Happy Birthday?" Journaling can be helpful preparation for stomping out your sugar habit by making you aware of why you're eating it.

Let's recap my sugar intake from today...

1 Piece of candy at the office. I read this article and immediately decided I had to stop eating sugar. So I got a piece of candy from the candy dish as a farewell. Pathetic.

And then after dinner I decided I am really going to kick the sugar habit starting tomorrow. So I had better have some ice cream to say a proper goodbye. So Baby E and I went to SONIC and got an oreo blast. I didn't finish it, but still. Double pathetic. I rationalized it all. But starting tomorrow all excuses are out the window.

Step #3: Begin to eliminate sugar from your diet. For thousands of years, people ate whatever sugar occurred naturally in their diets, and it didn't seem to be a problem, it was a treat. Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person's daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren't designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products). To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That's the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.

Uh-oh. I had a small glass of pineapple juice today, too. I've probably had enough sugar for the whole week in one day.

To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It's okay to have a dessert or sugary snack on occasion, but make sure it's not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.

Step #4: Eliminate hidden sugar. As you begin to decode ingredient labels, it's really important to know all the other words for sugar and sugar alcohols. Here's a hint: Look for words that end in "-ose."

• Agave nectar/syrup
• Cane juice crystals
• Cane sugar
• Caramel
• Carob syrup
• Corn syrup
• Corn syrup solids
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate (apple, grape, or pear)
• Galactose
• Glucose
• High fructose corn syrup
• Honey
• Lactose
• Maltose
• Malt syrup
• Molasses
• Sorbitol
• Sucrose

Step #5: Trick your taste buds. Using spices and herbs can trick your taste buds into thinking you're eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.

A note here is that you should still avoid those artificial sweeteners because they are all full of chemicals and man-made garbage. Jack Lalanne (RIP) always said if a man made it, don't eat it. I fully believe that!

Step #6: Eat a healthy breakfast. What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you're choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you're opting for a balance of foods that will be absorbed at a slower rate. Then you'll have a steadier flow of blood sugar that's far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.

Ok I'm totally on this. I always eat a healthy breakfast. Whoo-hoo!

Step #7: Eat throughout the day. The best way to avoid impulse eating when you're overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body's needs rather than around your to-do list if you can. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone's a little different, and you should experiment to find what works best for you.

Nothing you haven't heard before. But worth reminding yourself.

Step #8: Find alternatives for when you have a craving. Make sure you find alternative foods and activities that you actually enjoy. If they aren't satisfying, you'll eventually abandon them for your old habits. 

Fruit, fruit, fruit will be my motto.

Ok, so how am I really going to detox myself from the evils of sugar? I've boiled it down to 4 basic rules:

1. No dessert except on special occasions. I mean really special occasions - Valentine's Day, Birthday, Anniversary.

2. Eliminate high fructose corn syrup. Period. Look at labels and get it outta there!

3. Only eat naturally occurring sugars - fruits, milk, etc.

4. And if I lapse. Get back on the horse the very next day. Don't beat myself up. But don't let the behavior continue.

Yep. 4 steps for me. Wish me luck. 

Wanna join me? I'd love to have some support in my sugarless crusade. It's easier when you have a partner. Any takers? I'll keep you updated on my quest...let's do it together!

And just in case you're interested, here is a full list of negative effects of sugar on your health. Pretty sobering:

• Sugar can suppress the immune system.
• Sugar can upset the body's mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar can cause hypoglycemia.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can raise adrenaline levels in children.
• Sugar can lead to periodontal disease.
• Sugar can speed the aging process, causing wrinkles and gray hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can cause toxemia during pregnancy.
• Sugar can contribute to eczema in children.
• Sugar can overstress the pancreas, causing damage.
• Sugar can cause atherosclerosis.
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body's fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.   

 
Sources: 

http://teambeachbody.com
healingdaily.com