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How to Quit Sugar

How to Quit Sugar

Need to get the sugar out of your diet? Here`s how.

Sugar addiction is such an integral part of our society that we don`t even have a word (like "alcoholic", "chocaholic" or "workaholic") to describe people addicted to sugar. "Eaters" are addicted to sugar, but you can eat without sugar. So I`m inventing a new word for sugar addicts: "sugarholics". Sugarholics today are in the same position that smokers were in the 1950s.

You used to be able to smoke any time at work. You didn`t have to stop work and stand alone in the middle of a field. You weren`t vilified for lighting up a cigarette in a restaurant. Quite the opposite; if you didn`t smoke, you were the weirdo. Today, sugarholics rule the roost. Everybody is addicted from birth. Not eating the birthday cake in the tearoom marks you out as the weirdo. Make no mistake: the task you are about to undertake will not be easy, but it is not an exercise in willpower.

Despite what everybody tells you, if you are a sugarholic, you do not have a personality defect. You are not a glutton. You are not weak-willed. You are chemically addicted to a substance in the food supply called fructose. And until you treat that addiction as the powerful biochemical force that it is, you will never loosen its grip. There are five steps to breaking your addiction. 

Have the right attitude

There are lots of downsides to sugar addiction and the only upside is that you feel normal when you have a hit. Do you really have cause to feel deprived? No, but willpower diets demand that you feel deprived. They ask you to "go without" and to "give up" a treat. Feeling deprived will simply drive you back into the arms of addiction.

If you want to succeed, you mustn`t feel you are being deprived of anything. You need to take pity on the poor hopeless addicts who are all around you ingesting poison. You need to view any offering of sugar not as a temptation to be overcome, but as an attempt to poison you (perhaps a little extreme, but you get the idea).

So, don`t feel deprived. You are not giving up anything. You are simply stopping a dangerous and harmful addiction. It really is that simple to break an addiction. If you have the right attitude, staying sugar-free becomes a lot easier than you could possibly imagine.

Stop habits associated with eating sugar

A critical step in breaking your sugar addiction is identifying the habits associated with the addiction. For me, watching TV was a means of relaxation, and it still is. But my sugar addiction had infiltrated that pleasurable experience and made it its own. Sugar had become an integral part of the relaxation process.

The pleasure I gained from watching TV was directly associated, in my mind, with the dopamine hit I got from the sugar. It`s possible to disassociate the two activities, but you won`t do it by abstaining from both using willpower. The trouble with addictions is that they frequently attach themselves to otherwise-pleasurable experiences and it becomes impossible to distinguish the two.

Those habits will really test your resolve because of the strong association, and in some cases the strong peer group pressure (such as at birthday parties, Easter and Christmas) to conform. In many instances, the only rational way to deal with the problem is to avoid the habitual events associated with consuming sugar until you break the addiction.

So, if you are in the habit of relaxing in front of the TV with a chocolate at the end of the day, stop watching TV and find some other way to relax in the evening for the next month. Or you could continue your TV habit but replace the chocolate with nuts, for example.

Eliminate sugar from your food supply

This step is all about giving you the shopping strategies you need to prevent too much fructose from contaminating your food supply. You are going to need some shelf space for all your fructose-free food, so the first thing you need to do is throw out all the food in your pantry and fridge that is too high in fructose.

Chocolate of any description must be sent to a happier hunting ground. The same goes for anything you picked up in the confectionery aisle at the supermarket. Sweet biscuits are slightly less bad than confectionery. To make your cupboards truly fructose free, all the sweet biscuits should go in the bin.

The only drinks you should have in your cupboard or fridge are unflavoured water and unflavoured milk. If you prefer your water with bubbles, then by all means have unflavoured mineral water or soda water. Alcoholic drinks are okay for the recovering sugarholic as long as they don`t taste sweet and they are not mixed with other drinks that contain sugar.

You can keep the dry wines, beers and spirits, but you need to toss out the dessert wines, ports, sweet Sherries, liqueurs and mixers (unless they are diet mixers). If you see honey or sultanas in the name of a cereal, it`s usually a good idea to check the sugar content carefully. Don`t be fooled by the branding of new ranges of flavoured oat cereals, either. Unlike their unflavoured cousins, they are usually extremely high in sugar.

Withdraw from sugar

Walt Disney once said, "The way to get started is to quit talking and begin doing." And that is the point at which we have arrived on our mission to break your sugar addiction. There`s nothing fun about the withdrawal period, but it does end. And once it does, you`ll be completely free from the desire to eat sugar ever again. A plate of bikkies will hold all the attraction of a plate of raw broccoli.

If you are going cold turkey, have one last supper of your favourite sugary treat. Get that Mars Bar or that can of Coke. Sit down and consciously enjoy the very last time in your life that you will eat (or drink) sugar. If you can just get past the next few weeks of danger, you will enjoy the health that sugar has sucked from your life to date. Then, all of a sudden, your desire for sugar will vanish. I know it sounds strange, but it just plain goes. Bang! And you will never want the stuff again.

Re-stock and live your life

Once you start the sugar withdrawal, you`ll need to re-stock your now-bare cupboard.

Fruit: Whole fruits do contain fructose (the addictive and harmful half of sugar) – in some cases, very large amounts. But they also contain a fairly large amount of fibre and water.

Vegetables: There is no such thing as a bad vegetable. All vegetables contain some level of fructose, but it is an insignificant amount and is vastly overwhelmed by the fibre content.

Nuts: Like vegetables, there`s no such thing as a bad nut. Some have more fructose than others, but even the worst of them, from a fructose perspective, have huge amounts of fibre.

Meat: Meat does not contain any sugar, so knock yourself out. The only possible word of caution is around some of the fancy marinated meats. The marinade is usually very high in sugar and this type of product should generally be avoided.

Eggs, yoghurt, milk and cream: Only choose the tartest of European and natural yoghurts and avoid flavoured milk or whipped cream that you buy in a can.

Cheese: Cheese will have sugar on the ingredients list, but it is all lactose, so there`s no need for concern.

Bread: All breads contain some sugar. All of the standard unflavoured white breads lie somewhere between 0.5 and four per cent sugar (two per cent fructose). Multigrain and brown (wholemeal and rye) breads are low-sugar and have approximately twice as much fibre. 

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Know your Sugar Part 1

Know your Sugar Part 1

The History of Sugar 
It is believed that cane sugar was discovered before the birth of Christ. As early as 500 B.C., India was said to have a reed which gives honey without bees.? This reed would later become known as sugar cane. The invasion of Arabs into India nearly 1,000 years later in 642 A.D. led to the spread of sugar cane to the rest of the world. The Arabs discovered sugar cane and learned how the Indians processed it. They brought the cane with them as they conquered much of Europe, introducing it to lands such as North Africa and Spain. For many years, however, the rest of Europe was stuck with honey, because sugar did not make it to the west until the crusades. The first record of sugar in England occurs in the year 1099. 

There are two types of sugars 
Sugar is a simple carbohydrate. There are two types of sugars – monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine – for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch. Sugar provides the sweet flavour to foods to which it has been added, and it may also act as a preservative and flavour enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup. Sugar gives the body energy, but too much sugar is unhealthy. Sugar, provides 16 calories per teaspoon, but provides no vitamins and minerals, so it`s a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced. The body actually uses all sugars the same way- it changes them to glucose, which is what our body uses for energy. However, in order to get long-lasting energy for your body, you need to eat more complex sugars (or carbohydrates) such as whole grain products. Eating too many simple sugars, like from soda or sweets, gives you quick energy or a sugar high which is quickly gone, leaving you feeling sluggish. You can avoid eating too much sugar by being smart and knowing how to find it on a label. 

Find sugar in ingredients listings by looking for those at the end. 

Examples: 
Glucose- fruits, vegetables, honey, milk, cereal 
Fructose- fruits, vegetables, honey 
Galactose- milk products 
Sucrose- fruits, vegetables, table sugar 
Lactose- milk products 
Maltose- malt products, cereal Dextrose 
There are many other names of sugars you need to be aware of such as: 
Invert Sugar, Mannitol, Sorbitol, corn syrup, high-fructose corn syrup, maltodextrins, granulated sugar, and 
Xylitol. Added sugars can come from corn, beet, grape or sugar cane, which are processed before being 
added to foods. Sugars can also be naturally occurring (in fruit) or added (in soda). 
If you can take a few minutes to read nutrition labels amid the chaos of family grocery shopping, you will 
find sugar as an ingredient in a surprising number of foods like peanut butter, canned tomatoes, salsa, 
canned chicken soup, deli-meats and pancake mix. Many juices and beverages also contain sugar. 

DID YOU KNOW??? 
One 350ml can of Coke has 39 grams of sugar!!! That is about 10 teaspoons, which is your entire daily limit 
of sugar!!! 
Soda is the number one source of sugar in the U.S. diet, and other sweetened drinks are not too far behind.  Foods with added sugars are often high in calories and low in nutrition. Too much of these foods can lead to excessive weight gain.

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How in the world do I get my kids to go sugar free?

How in the world do I get my kids to go sugar free?

One of the questions I get asked most is, ‘How in the world do I get my kids to go sugar free?’

It’s a good, fair question because kids are almost force-fed the stuff from every angle and denying them access can seem cruel. Over the past two years of voicing my sugar-free message I’ve collated some tips and some great lunchbox ideas from experts, friends and commenters on my blog.

My top two tips are:

1. Lead by example 
Don’t keep sugar in the house. At all. Avoid talking about it, too. The more that the sugar-free experience is normalised, the more kids will slip into line.

2. Get the kids involved 
Take them shopping and have them to help you find the ‘good’ sugar-free yoghurt, the cereal with no sugar and have them find the best stuff to eat on the tuckshop menu and when out at restaurants. The more they own the process, the less friction.

 

Article submitted by Sarah Wilson for I Quit Sugar

For more tips on getting your kids sugar free buy Sarah’s new book I QUIT SUGAR. Published by Pan Macmillan, RRP $34.99. Available now.

 

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What to look out for to follow a sugar free diet

What to look out for to follow a sugar free diet

It is believed that cane sugar was discovered before the birth of Christ. As early as 500 B.C., India was said to have a “reed which gives honey without bees.” This reed would later become known as sugar cane.

The invasion of Arabs into India nearly 1,000 years later in 642 A.D. led to the spread of sugar cane to the rest of the world. The Arabs discovered sugar cane and learned how it was processed by the Indians. They brought the cane with them as they conquered much of Europe, introducing it to lands such as North Africa and Spain. For many years, however, the rest of Europe was stuck with honey, because sugar did not make it to the west until the crusades. The first record of sugar in England occurs in the year 1099.

Sugar is a simple carbohydrate. There are two types of sugars – monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine – for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch.

Invert Sugar, Mannitol, Sorbitol, corn syrup, high-fructose corn syrup, maltodextrins, granulated sugar,  and Xylitol. Added sugars can come from corn, beet, grape or sugar cane, which are processed before being added to foods. Sugars can also be naturally occurring (in fruit) or added (in soda).

Sugar provides the sweet flavour to foods to which it has been added, and it may also act as a preservative and flavour enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup.

Sugar gives the body energy, but too much sugar is unhealthy. Sugar,  provides 16 calories per teaspoon, but provides no vitamins and minerals, so it’s a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced.

The body actually uses all sugars the same way- it changes them to glucose, which is what our body uses for energy. However, in order to get long-lasting energy for your body, you need to eat more complex sugars (or carbohydrates) such as whole grain products. Eating too many simple sugars, like from soda or sweets, gives you quick energy or a “sugar high” which is quickly gone, leaving you feeling sluggish. You can avoid eating too much sugar by being smart and knowing how to find it on a label.

Find sugar in ingredients listings by looking for –ose at the end.

Examples:

  • Glucose- fruits, vegetables, honey, milk, cereal
  • Fructose- fruits, vegetables, honey
  • Galactose- milk products
  • Sucrose- fruits, vegetables, table sugar
  • Lactose- milk products
  • Maltose- malt products, cereal
  • Dextrose

If you can take a few minutes to read nutrition labels amid the chaos of family grocery shopping, you will find sugar as an ingredient in a surprising number of foods like peanut butter, canned tomatoes, salsa, canned chicken soup, deli-meats and pancake mix. Many juices and beverages also contain sugar.

DID YOU KNOW???

  • One 350ml can of Coke has 39 grams of sugar!!! That is about 10 teaspoons, which is your entire daily limit of sugar!!!
  • Soda is the number one source of sugar in the U.S. diet, and other sweetened drinks are not too far behind
  • Foods with added sugars are often high in calories and low in nutrition.
  • Too much of these foods can lead to excessive weight gain

Sources: http://www.everydiet.org

 

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SUGAR SUGAR!

SUGAR SUGAR!

I know I focus a lot on the fats found in food but I also look at other areas as well. Saturated fats, salt and especiallysugar need to be monitored.

Sugar is one of the hidden calories that we often don’t realise could be affecting us more than just on the scales but with our general health and wellbeing. When your body processes the sugars consumed, if there is more sugar than the body needs it is turned into acid, which is not a good thing for anyone’s body.

Did you know that there is 9 teaspoons of sugar in a 375ml can of soft drink and 43 teaspoons of sugar in a 2-litre bottle of soft drink? A 600ml carton of chocolate milk had a whopping 60g of sugar, which equals 12 teaspoons of sugar. To know how to work this out for your self read the nutritional label on products, where it says SUGAR remember that 5g of sugar equals 1 teaspoon of sugar. For example I’ve seen a small 170g tub of yoghurt that is 98% fat-free but has 25g of sugar (5tsps) that is ridiculous. Be careful when having low fat products as they can be high in sugar or salt, which is a way for them to increase the flavour when fat is removed.

The health risks of an over consumed sugar diet can lead to type 2 diabetes, coronary problems, obesity, suppression of the immune system, tooth decay, kidney problems, depression and hypertension can occur. Remember what I always say … everything in moderation is the key to weight loss success.

Reduce or avoid products that have sugar or high-fructose near the top of their ingredient list. Sugar can also be disguised as cane juice, cane sugar, glucose, sucrose, maltose, malt dextrin, dextrose, sorbitol, fructose, fruit juice concentrate, barley malt, caramel, and carob syrup.

Here are some quick ways to reduce cane sugar in your diet:

1. Avoid highly sweet cereals and opt for high fibre instead. Don’t sprinkle sugar over cereal and instead add fresh or dried fruit.

2. Don’t add sugar to coffee or tea. It takes on only a couple of weeks to get used to the taste and I guarantee once you quit you will never go back again. Ask anyone who has done this and I bet if they had a cuppa with sugar in it now that it would be horrible.

3. If you can stop having soft drink, and that includes diet soft drinks, it will help stop your sweet tooth from getting worse, this way you will crave it less.

COLUMN BY ANNETTE SYM – Annette’s cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies

Visit Annette’s website www.symplytoogood.com.au for more recipes and tips.

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Sugar Substitute Decoder

Sugar Substitute Decoder

Sugar Substitute Decoder:

 

  • Acesulfame Potassium E950
  • Aspartame E951
  • Sodium Cyclamate E952
  • Isomaltitol E953
  • Saccharin E954
  • Sucralose E955
  • Alitame E956
  • Thaumatin E957
  • Glycyrrhizin E958
  • Neohesperidine dihydrochalcone E959
  • Neohesperidin, DC, NHDC
  • Steviol Glycosides E960
  • Neotame E961
  • Aspartame-acesulfame salt E962
  • Maltitol E965
  • Lactitol E966
  • Xylitol E967
  • Erythritol E968
  • Erythritol E968
  • Quillaia Extract E999
  • Maltodextrin
  • Stevia
  • Rebaudioside A
  • Sorbitol E420
  • Mannitol E421

 

Source: http://www.saynotomsg.com/basics_list.php

 

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