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Restaurant Style Grilled Romaine with Lemon-Pepper Yogurt Dressing

Category: Recipes  |  Permalink

Published: Monday, April 07, 2014

Prep. Time: 6 min.

Cooking Time: 2 min.

Serving: 4

 

 

Ingredients:

 

- 2 Tbsp. olive oil, plus additional oil for grill

- ½ cup Greek yogurt

- 2 tsp. finely grated lemon zest

- 1 Tbsp. lemon juice

- Dash of sea salt and cracked black pepper

- 4 Romaine hearts, halved lengthwise

- ½ tsp. Italian or Greek seasoning (optional)

 

 

Instructions:

 

In a small bowl, stir together 2 Tbsp. olive oil, yogurt, lemon zest, lemon juice, and seasoning. Add a light sprinkle of salt and a generous amount of pepper.

 

Preheat grill (or grill pan) to medium-high, lightly oil grates. Place lettuce on grill and cook, turning often, until charred in spots, about 2 minutes.

 

Remove lettuce to serving platter. Drizzle with yogurt dressing and serve immediately!

 

Nutritional Information: Serving Size (2 halves Romaine lettuce, 2 Tbsp. dressing); Calories 140; Fiber 7g; Protein 9g; Net Carbohydrate 18g

 

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Chicken Skewers with Tzatziki Sauce

Category: Recipes  |  Permalink

Published: Monday, April 07, 2014

Wow these chicken skewers are loaded with protein! 45 grams each!

 

Serving: 3

 

 

Ingredients:

 

Tzatziki Sauce

- 2 cucumbers, peeled and seeded *

- 2 cups plain Greek yogurt **

- 2 garlic cloves, minced

- 3 Tbsp. fresh lemon juice

- 2 Tbsp. chopped dill

- Dash of salt

 

Chicken Skewers

- 2 skinless, boneless chicken breasts

- 1 Tbsp. extra-virgin olive oil, plus additional oil for grill

- 12 bamboo skewers, soaked in water for at least 20 minutes

- Dash of salt

- Fresh dill (optional)

 

* To seed cucumbers, cut them in half lengthwise. Use a spoon to scoop out the seeds. If you prefer, use 1 hothouse cucumber instead. These do not need to be seeded.

 

** For tzatziki sauce, I prefer to use 2% fat-free Greek yogurt, but nonfat is fine.

 

Cook's Notes: For an extra boost of flavor, I like to add 1 Tbsp. extra-virgin olive oil and 1 Tbsp. minced fresh mint to the sauce.

 

 

Instructions:

 

Tzatziki Sauce

 

Grate cucumbers using a handheld grater with large holes. Put the grated cucumbers in a clean kitchen towel; draw up the corners and twist. Squeeze over sink to remove excess water.

 

Add yogurt, garlic, lemon juice, and dill. Stir until incorporated and season with salt. Cover and refrigerate.

 

Chicken Skewers

 

Preheat grill to medium heat. Cut each chicken into 6 lengthwise strips. Place chicken in bowl and toss with olive oil. Season with salt.

 

Thread a chicken strip on each bamboo skewer. Brush grill with olive oil. Grill chicken 2-3 minutes on each side or until thoroughly cooked. Cooking time may vary depending on the size of the chicken breasts and the heat of the grill.

 

Place skewers on a platter. Put Tzatziki sauce in a serving bowl along with a spoon. Garnish with fresh dill if desired. Enjoy!

 

Nutritional Information: Calories 250-300; Carbohydrate 10g; Protein 45g; Fiber 1.1g

 

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Sugar Blog 1: Sugar - More a Drug than Food

Category: Sugar Blogs  |  Permalink

Published: Tuesday, April 01, 2014

BEAT THE SUGAR ADDICTION. JOIN OUR STAY OFF SUGAR CLUB & SUGAR CHALLENGE

Okay, let's all lay our cards on the table. Are YOU addicted to Sugar?  Do you suspect that you are? Working together, we can BREAK that addiction.  I promise you!  We will do it in a series of steps that will NOT be painful.

 

  • Do you crave something sweet after every meal?
  • Do you crave sweets in the middle of the afternoon?
  • Do you have to have sugar in  your coffee, tea….more than you know you should?
  • Do you start your day with something sweet like cereal, pastry or a muffin?

 

If so, you just might be addicted to sugar ALONG WITH MILLIONS OF OTHER PEOPLE!  Sugar addiction can be just as powerful as addiction to drugs like heroin or cocaine. Once the body starts craving it, the cravings demand to be fed.  The result of sugar addiction is obesity, diabetes, heart disease, cancer, loss of brain function, hormone imbalance, premature aging and depression and/or anxiety.

 

SUGAR IS MORE A DRUG THAN A FOOD!

 

That is why you have to detox from it!  Researchers have discovered that sugar and its substitutes can surpass the reward feeling associated with cocaine use!

 

HERE IS SOME ABSOLUTELY COMPELLING RESEARCH:

At Princeton University, internationally famous neuroscientist Dr. Bartley G. Hoebel has spent 40 years studying appetite and addictive behavior.  Using laboratory rats, Dr. Hoebel gave them a 10% sugar and water solution.  He was shocked when after just a few days the rats became addicted to the sugar solution.  He says "The rats would run to the front of the cage and try to get the sugar. Sometimes, when I stuck the nozzle of the sugar-water bottle in front of the cage, they got so excited that they'd rip the stopper right off the bottle.." He found that when the rats got food and sugar water at the same time, they would turn away from the food to slurp the sugar water.  When the sugar was taken away, the rats would experience severe withdrawal symptoms including shakes and chattering teeth as if they were de-toxing from a drug high.  They would even walk across an electric floor that was giving them shocks in order to get to sugar water!  Poor babies!

Could this be what has happened to you?  If sugar throws off your body chemistry, no hormone or enzyme will work properly. Do You want this drug controlling YOUR body?

 

HOW DO I KNOW IF I AM TRULY ADDICTED?

I feel moody if I don't eat sugar

  • The smell or sight of sugary foods gives me a high or a "rushy" feeling and I begin craving the food
  • When I am not eating sugar, I am thinking about it
  • I cannot go one day without sugar
  • When I do eat sugary foods, I have no impulse control or portion control and I will eat too much

 

DID YOU KNOW?

 

  • Sugar Addiction is a sign of a brain neurotransmitter deficiencies of  serotonin and/or  dopamine. They are responsible for our search for rewarding foods.
  • According to Dr. Robert Rakowski, neurotransmitter imbalances can be passed down to the 4th generation!  So you are not just stopping your own addiction but possibly those of your children and grandchildren.  Have you noticed, each generation seems to be getting worse with their eating habits? Stop the cycle!

 

WHAT WILL I DO ON THIS PLAN?

You will slowly decrease the amount of sugar you are using….we will take it one step at a time. 

  • We will balance your brain's chemistry to beat the feelings of sugar withdrawal.

You can notice the difference in as little as 1 week!

Over time, you will beat the addiction entirely.

 

I DID IT AND I WANT TO HELP YOU. IT FEELS FANTASTIC! NOW LET'S GET GOING!

 

Part 1 - What Has Happened To Us?

 

Believe it or not, despite the epidemic of obesity, people are consuming MORE SUGAR THAN EVER BEFORE! How can this be?

 Do the words "fat-free" ring a bell?

Well, guess what?  Fat free goodies have more sugar than the original products because manufacturers needed to add something to make the products taste good after they removed the fat. Ever  since we started slashing the fat and consuming low fat , we have gotten fatter! American products have become more sugary in recent years. In France, the per capita sugar consumption is 5 1/2 times less than in America. They have less obesity & heart disease than we do.  The average American is eating 180 pounds of sugar per year or about 1/2 pound per day!  If you never ate sugar again, you would be just fine because sugar has no nutritional value.  During the refining process all nutrients are stripped. Refined sugar acts more like a drug in your body than a nutrient!

 

Another Factor: Portions have gotten bigger!

 

  • The average muffin used to be 2-3 ounces, now it is between 4-7 ounces
  • Some cookies are 8 times bigger than ever before.  You have seen them, they are the size of a small frisbee!
  • The portions of pasta served in American restaurants have grown about 6 times larger
  • Hamburgers, sodas and french fries at fast-food restaurants are almost 5 times their original size

 

WHY DON'T FRENCH GET FAT?

  The products sold in Paris contain much less sugar than those sold in the U.S.  (I personally also believe that the French women were not put on all of the synthetic hormones that the poor American women were given and that is another blog entirely!

 

WHY YOU HAVE THE CRAVINGS:

If you crave sugar, there is a problem with your brain chemistry: your serotonin levels are probably low and the brain is looking to raise them.  People will describe the cravings as actually hearing a "white noise" in their head that actually gets louder and louder until they submit to the craving.
GUESS WHAT?  That noise can be silenced FOREVER! Nourishing your brain's neurotransmitters with the correct nutrients and balancing your hormones can completely do the trick!

 

LET'S GET SMART ABOUT SUGAR.....WE ARE SO SMART ABOUT SO MANY OTHER THINGS IN OUR LIFE...WHY IS THIS LITTLE WHITE GRANULE GIVEN SO MUCH CONTROL?

 

About High Fructose Corn Syrup

 

In the 1970s, something awful happened to us: corn sweetener. The sugar blends in corn syrup (called dextrose, dextrin, fructose, and/or high fructose corn syrup) are actually a class of chemicals.  You may mistakenly believe that it comes from fruit because of the word "fructose". It does not; it is a starch and it does NOT EXIST IN NATURE!

High fructose corn syrup (HFCS)  is ubiquitous today. It exploded onto the market because it is so cheap to

produce.  Here is what it does to your body:

Raises cholesterol and low-density lipoproteins (LDL) in your bloodstream

Significantly raises triglyceride lelvels in the bloodstream

Creates WRINKLES!! Your cellular metabolism breaks down and collagen is DAMAGED.

 

If sugar throws off the body chemistry, no enzyme or hormone will work properly, making you sick or fat or both.Your brain does not recognize HFCS as sugar.  Therefore you do not get the signal to stop eating it.  THIS IS THE WORST FORM OF SUGAR.  It will actually age your cells!

Why has this fake sugar been foisted on us?

HFCS is: 

Cheaper-Sugar costs around 30 cents per pound, HFCS is 10 Cents per pound. This profit is at the expense of YOUR health unless you fight back!

Easier to process

Has a long shelf life

Keeps baked goods soft

Gives food a nice brown toasted color

IT SOUNDS GOOD, BUT IT IS ESSENTIALLY POISON TO YOUR SYSTEM!      

 

Part 2 - Are You Addicted to Sugar?

This is an eating disorder!

 

Why Do I Have A Sweet Tooth Anyway?

 

God gave us a sweet tooth for a reason. Humans do not make our own Vitamin C as animals do.  Vitamin C is found mostly in fruits and God gave us taste buds that make these sweeter tasting foods desirable.  End of story?

No, or course not! Man got involved and started adding sugar to so many other products and our taste buds began to crave those products.  God did not intend for you to crave a Dunkin Donut!

 

How do I know If I am Addicted To Sugar?

 Let me re-iterate.

  • If you experience withdrawal when you go too long without something sugary.  This includes headaches, mood swings, irritability, fatigue and feeling depressed
  • If you cannot go too long without eating sugar
  • If eating sugar makes your symptoms go away.
  • You may have symptoms of asthma, acne, food allergies, irritable bowel
  • You have developed PCOS and/or insulin resistance
  • After eating sugar you become cranky, agitated, edgy
  • After you eat sweets and have the quick rush, you will actually go into a dark mood.

Case in Point:

  It is not just that a chocolate chip cookie tastes good to you and you would like to have one. Instead your body absolutely cries out for that cookie to the point of anxiety and compulsion.  You have activated your addiction, akin to an alcoholic and his alcohol.  It is not because you have weak willpower, but that the "drug" of sugar has captured you.

Sugar becomes a trigger; when you eat some you cannot stop.  If you can stay away from sugar you will not have those repeat triggers.

 

Part 3 - How Much Sugar is Too Much?

 

THE ANSWER IS: NOT MUCH!

For healthy people, about 2 teaspoons of added sugar at one time about twice a day is enough for your body to handle.  If you have any health issues, I believe your body is not truly equipped to handle any sugar!

Start reading labels today!  Take the grams of sugar for each serving and divide by 4. That equals one teaspoon of sugar!  If a carton of yogurt contains 12 grams of sugar, that is 3 teaspoons of sugar.  Imagine sitting and eating 3 teaspoons of white sugar for your breakfast or lunch or snack.  No wonder we are feeling tired, anxious, depressed or just plain awful!  WATCH THOSE LABELS!  You can do it easily.  Make a game out of it and just REFUSE to purchase those foods or to eat them.  Your body is precious and your health is your wealth. Do NOT give it up to sugar!

What about artificial sweeteners? The use of artificial sweeteners has NOT helped us.  In fact, since artificial sweeteners were introduced, total consumption of sweeteners has increased!  Also, 65% of Americans are now overweight! 

 

Stop the Cycle. Do not buy those sugary foods!

Next blog we will take the next step in our Sugar Challenge!

 

In the meantime, email me at barbara@askbarbarahoffman.com with your success story or nightmare.  We are ALL IN THIS TOGETHER!

 

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Sugar Blog 2: Take the Sugar Challenge

Category: Sugar Blogs  |  Permalink

Published: Sunday, March 30, 2014

 

Before We Begin our Sugar Challenge:                        Some Steps to Take

  • Try finding a buddy
  • Tell your friends and relatives what you are doing and ask them NOT to tempt you with sweets
  • Get your children to help you police the foods at the super market  (This is how I turned my son into a proverbial Sugar Cop!  If I tried to sneak a sugary substance into my grocery cart, he would take it out.
  • Ask a family member to go on the program with you
  • Remember that you are making a WONDERFUL, POSITIVE change in your life.  You are Detoxing from a DRUG and you will feel great!
  • Remember that you are in control!  NOT the sugar!
  • If you like to write, keep a journal.  Your story can be valuable to help someone else someday.  You could even self-publish it!
  • Read below Sweeteners: The Good, The Bad & The Ugly so you do not fall into the trap of giving your body something that will increase cravings.

 

 

 

TAKE THE SUGAR CHALLENGE!

2 weeks off!

 

Here are the rules for the 2 week challenge.  Do as many of them as you can!  There is no failing! Any elimination of sugar is a good thing.  But try to make me proud of you!  J 

Try to eat little or no sugar for 6 days, then give yourself a "Reward Day" on the weekend.  After 6 days off sugar, you will begin to notice how SWEET sugar really is!

Do not worry about calories during this 14 days.  You are ONLY going to watch your sugar and BREAK THE SUGAR ADDICTION!

 

TELL SOMEONE WHAT YOU ARE DOING! ASK SOMEONE TO BE YOUR "SUGAR SHERIFF"

( I used my son and he was REALLY good at it)

 

 

  1.     Read all labels.  Do not eat any food or serving of food that has over 9 grams of sugar. Become a food detective.  To reduce sugar, you have to know where it is lurking!

  2.     Stop adding sugar to your tea or coffee.  Try this for 2 weeks!  If you simply cannot, at least cut the amount IN HALF!  No artificial sweeteners.  They increase cravings.

  3.    Drink sugar-free herbal teas.

  4.    Eliminate white rice, white bread, white pasta  (converted to sugar in the body)

  5.    Mix any sweet food with a non-sweet food.  For instance mix granola with an unsweetened cereal or add extra nuts

  6.    Do not buy "Fat-free" foods.  These are usually loaded with sugar

  7.    Cut down on salt. Salty foods lead to cravings for sweets

  8.    Substitute Raisin Bread for breakfast if you are used to a Danish, scone or  muffin

  9.    Sourdough bread is a good alternative to white bread.  It is more nutritious and breaks down differently in the body
10.  Eliminate jam or jelly.  Fruit spreads still have a lot of sugar.  Read the label!

11.  Melt some cheese and put it on top of your toast.  You can melt it right in the microwave in a few seconds

 

                   ISN'T THIS FUN? LET'S KEEP GOING!

 

12.  Keep nuts, cheese, popcorn, whole grain crackers around for snacks.  Be careful of trail mix which can contain sugary components although many are quite good

13.  Don't buy any sugary foods at the store for these 2 weeks!  Also, no bakery goods- even low fat. I gave up bran muffins which you would think were healthy, but now if I even sample one I can tell how sugary they are!

14.  Try an unsweetened nut butter from the store.  Check the sugar grams in peanut butter and be careful!

15.  Give up ham and bacon for breakfast.  They contain sugar!

16.  Eat sliced peaches, strawberries, blueberries as your treat.  They may seem expensive, but eat them slowly and savor them.  You deserve it!

17.  Watch your milk intake!  Milk contains sugar.  Read the label!  Rice milk and soy milk are sugary also

18.  Stay away from fruit juice.  Even the "Unsweetened" ones contain lots of sugar.I know…this surprised me too

19.  No commercial salad dressings for these 2 weeks.!  I bring my own to the restaurant in a little glass bottle.  If you have some in your fridge, thin them out with some oil or vinegar

20.  Salsa makes a good dressing

21.  Choose a nice ripe avocado for a snack when you have a craving.

21.  No ketchup - LOADED with sugar.  Thin it out with some salsa or some sour crème or your own creative choice.  

22.  Eat pizza for a snack!  Has fat & protein to satisfy you

23.  Eat carrots & hummus.  There are some wonderful flavors of hummus. You are crunching & dipping and you will NOT hurt yourself sugar-wise or calorie wise

24.  Do not eat dry-roasted nuts…they contain sugar

25.  No soft drinks!  Choose iced-tea!

26.  Be careful with alcohol.  It acts like a pure sugar in the body.  Dilute it!

27.  No syrup sweetened fruit.  If you have some, strain it and rinse

28.  A banana is a great snack when you need something sweet

29.  Freeze some grapes and have those as a snack or eat frozen blueberries

30.  No bagels! The flour converts to sugar in the body and will be stored as triglycerides otherwise known as fat

31.  Find some good canned soups that are hearty and rich. Check label for sugar

32. Eat turkey and Swiss cheese rolled up with some mustard as a snack.  There are countless varieties of mustard and they do not contain sugar!

33.  Watch out for protein bars.  Many are loaded with sugar.  Look for the Atkins brand.

34.  Increase protein.  Craving sugar is indicative of not getting adequate protein. 

35.  Microwave a baked potato for a snack.  Top with Sour Crème, salsa, butter, guacamole or olive oil. This is a great bedtime snack because it helps raise serotonin levels

36.  If you are cravings sweets, cook a yam or sweet potato

38.  Do not overdo it with fruit for these two weeks.  Maybe two pieces per day.

39.  Reward yourself with chocolate at the end of the day. Make sure it is at least 73% cacao otherwise it is too sugary.

 

 Sweetners; The Good, The Bad, The Ugly

 

Sugar in its Many Forms: Yup! These can all be bad!

 

Agave syrup or nectar          Fructose

Barley malt                           Maple Syrup

Brown Sugar                         Powdered sugar

Glucose                                 Cane sugar

Granulated sugar                   Raw sugar

Cane syrup                 High Fructose Corn Syrup

Rice syrup                             Confectioners sugar

Honey                                    Sugarcane syrup

Table sugar                            Date sugar

Lactose                                  Turbinado sugar

Liquid cane sugar                  Unrefined sugar

Sucrose                                  Corn Syrup

Dextrose                                Chicory Syrup

Tapioca syrup                        Maltose

Splenda                                  Blonde Sugar

 

 

Splenda is found in over 4,000 foods & beverages on the market. What is it?

Splenda is a chemical!  Yes, chlorine is forced into an unnatural bond with a sugar molecule substituting sucrose atoms with chlorine atoms.  Splenda begins as a sugar and ends up as a synthetic chemical!  Also, it can act as an estrogen mimic in the body. Watch for it and AVOID it!

 

Aspartame (Equal, NutraSweet) can deplete chromium and lead to insulin resistance.  It can also increase sugar cravings because it blocks production of serotonin.

 

Sweet'n Low is saccharin…a petroleum derivative.  Other names are Necta Sweet and Sweet Twin

 

NOTES:

 

Honey is a natural sweetener but has more calories and is actually sweeter than sugar and raises the blood sugar even more than white sugar.  It does have some medicinal benefits and contains small amounts of minerals.

 

Agave syrup or nectar is made from the fruit of the agave, a cactus-like plant native to Mexico. It is roughly 75 percent sweeter than sugar

 

BEST SOURCES OF SWEETENER:

 

Date "sugar" is made from pulverized dried dates. It is not refined like sugar. It also contains fiber and is high in many minerals. Because the "sugar" is just dried fruit, it is allowed on sugar-restricted diets.

 

Blackstrap Molasses is 65% sucrose but does have minerals including iron and calcium so is more nutritious than sugar.

 

Stevia has thirty times the sweetness of sugar but it does not raise blood sugar like other caloric sweeteners.

 

Sweet Perfection:  This is a new sweetener that can be used like sugar in tea, coffee, and baking. It is chicory root ground to a powder that is very high in soluble fiber and looks and tastes exactly like sugar. It will not cause insulin surges.

 

ARE YOU READY TO TAKE THE SUGAR CHALLENGE? LET'S GO!

 

1. BE EXCITED FOR YOURSELF!  You are embarking on a new adventure.  You are taking your body on VACATION! Sugar is an unhealthy, destructive, addictive habit that will rob years from your life.

 

2.  Make yourself a slogan.  Mine was "I don't eat sugar"  I actually was in one of those large warehouse type stores where they give samples. A woman was literally chasing me with a sample of peanut M&Ms on a tray.  I simply said "I don't eat sugar" and it REALLY helped me not to even try one. Yours could simply be "I'm cutting down on my sugar".  Whatever sounds reasonable to you.

 

3.  Congratulate yourself at the end of each day.  Ask someone else to congratulate you, too.

 

4.  Pick a Bible verse or inspirational verse that makes you feel good (and STRONG!)

 

5.  Remind yourself.  I am going to be less fat, have more energy and have new brain power!

Posted by: Michael
Thursday, September 08, 2011 @ 9:07:06 AM

A lot of wise information here, from the buddy system to the sheriff to identifying all the sources of refined, unrefined, and artificial sugars. Great information. I imagine that there are plenty of folks who might want to try the challenge but don't have easy access to a support system- maybe some kind of online buddy system could be set up? Thanks!

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Sugar Blog 3: Sugar, Fat & Salt

Category: Sugar Blogs  |  Permalink

Published: Saturday, March 29, 2014

Dear Friends:    Today we get into some "nitty-gritty" of the sugar addiction.   Let's go!

 

Sugar-Fat-Salt

This is a DEADLY, ADDICTIVE combination!  Let me explain:

Combining Sugar/Fat/Salt  purposely increases the hedonic value of food (gives immediate pleasure). The sweeter the food, the fattier the food, the more your neurons are stimulated. This prompts a strong emotional response.  Your body begins to desire reaching its "Bliss Point" and wants MORE, MORE, MORE.

 

 The fast food industry knows the addictive properties of sugar and incorporates it into their foods.   An example is a crispy food with a salty and sweet taste (chicken nuggets) or a fatty food with a sweet taste (milk shakes). Chicken nuggets are loaded with batter and fat.  The sugar is mixed into the fat. Also, did you know that even the hamburger buns have sugar in them?  Yes!  Also, beef patties can have sugar added as a flavor enhancer.

French fries:  just potatoes right?  No!  Fast food french fries are frequently dipped in a sugar solution before frying.  Also, the potato breaks down to sugar in your body.  When you add ketchup, you add even more sugar

The S-S-F combination increases dopamine in the brain, leaving you wanting more!

The S-S-F combination also breaks down in the mouth in a certain manner.  The small round mass of chewed food is called a bolus. The bolus of sugary foods feels slippery, soft, and juicy very fast. The body does not need to chew much  and thus does not begin to feel satiated. This means you have a feeling of wanting more!  This is done to us intentionally by the fast food industry. They are layering sugar onto fat onto salt and selling it to us.

Studies show that laboratory animals will gorge themselves on high fat, high sugar foods, even enduring heavy electrical shocks to get to the sugar.

The addiction can get to the point whereby you can drive past a specific location and begin salivating for a specific food that you remember eating.  Your body/brain begin incessantly nudging you to stop and GET THAT FOOD; that highly palatable food.  Even a billboard can stimulate some people into impulsive behavior….you become anxious, preoccupied and have to satisfy the urge.  Coffee shops have also gotten into the act.  Do you crave a regular cup of coffee?  Sometimes, but it is 90% of the time the Frappacino that you crave.  This is S-S-F loaded into Coffee!  Sugary flavors are manipulated to keep you wanting more and coming back.

 

We are making ourselves and our children sick!  Babies like a sweet taste.  Once they become addicted to the taste, they will go back for more and more.

Children are getting high blood pressure between the ages of 8-17

Cholesterol is high in 5th graders now

Adolescents are developing stomach cancer.  Since the 1980's the chance of a young adult getting stomach cancer has increased by 70%

 

What about Weight?

In 1960 the average 40 year old woman weighed 142 pounds.

In 2000 she weighs 169 pounds.

This is frightening!  What has changed?  Think about it…Fast food became ubiquitous in America. 

 

With our STAY OFF SUGAR program, you can BREAK THE CYCLE.

I believe that knowledge is power.  Now that we know what is being done to us, Let's get Mad!

A single meal from a fast food restaurant can contain your entire calorie quota for one day…not to mention the hidden sugars!  DO NOT FALL INTO THE TRAP!

 

 

  

 

Insulin Resistance in a  nutshell                                                                                                                                                                       

(Metabolic Syndrome OR Syndrome X)

 

What is insulin?

Insulin is a hormone that opens cell doors to enable sugar molecules (glucose) to enter the cell and do their work. Once inside the cells, the glucose is processed.  Some is used for immediate energy, some is stored as glycogen to be used later and the exess is stored as fat, either triglycerides or cholesterol.

 

 

 After many years of high sugar and carb consumption, the cells become so filled with sugar that they cannot admit any more sugar. The cells protect the body against more sugar overload by reducing the number of insulin receptors.  The receptors that do remain become more and more resistant to the action of insulin.  Thus, any extra sugar in the blood stream is diverted into fat storage. Once the fat cells are filled, the sugar has no place else to go and remains in the blood.

The body continues to pump out more and more insulin, but the cells are still resistant and the Syndrome develops.

 

IN A NUTSHELL:

INSULIN RESISTANCE:  Cells refuse to open their doors to the insulin.

Sugar builds up in blood instead of cells.  Cellsare  starved for sugar for energy.

The body will cry out for sugar.  You get cravings.

 

 

  •     When you eat sugary things throughout the day, your system is continuously stimulated with no rest
  •      Your liver pumps out more and more triglycerides flooding your body with fatty acids
  •     Syndrome X is a silent disease with slow onset and eventually can become Type 2 diabetes which is now in epidemic proportions in the U.S. 
  •     Syndrome X can lead to many problems in women including infertility, polycystic ovary syndrome (PCOS),  fibromyaligia, chronic fatigue, yeast infections and PMS as well as exacerbating menopausal symptoms.  

Insulin puts your sugar into storage and glucagon takes it out. You want to have a normal balance of insulin and glucagon in your body.

 

 

SYNOPSIS: When sugar and insulin are consistently elevated, you have to knock louder and louder on the doors of the cells to get them to open up and let the insulin in.  When the doors of the cells are reluctant to open, this is known as insulin resistance.

 

 

 

Sugar & Hormones

 

                                                                                                                                                               

Sugar negatively affects the glands and the glands make our hormones. All hormones communicate with each other.

When a particular hormone system breaks down, it affects all the other processes in the entire physiological system because the systems of the body are interconnected. As your body loses cells and hormone levels decline, your body breaks down more than it builds up, and the end result is aging.

  Sugar increases insulin levels and increased insulin levels disrupt every other hormone system in the body. Sugar affects the hormone cascade in this order:  Insulin, Thyroid, Adrenals.  Over, time hormone imbalances always lead to symptoms and even disease, especially thyroid problems and adrenal exhaustion.

 

When insulin levels are high, too much sugar floods your system..

Then you make more insulin.

This drives down blood sugar, then you crave sugar.  In fact, your body will cry out for sugar.This is a blatant example of the definition of a "VISCOUS CYCLE."

 

High insulin levels in women also lead to increased testosterone levels, which then blunt estrogen effects which can then lead to no ovulation and decreased progesterone production.

PROGESTERONE DEFICIENCY can trigger sugar cravings.  (GABA is low).  You reach for sugar.  Then you feel good temporarily, but the  sugar high wears off, blood sugar plummets, you become anxious and feel hyper

INSULIN RESISTANCE CAUSES A DROP OF SEROTONIN LEVELS.  You eat sugar to feel good, but this increases IR which leads to more cravings and eventually ADDICTION

 

 

Also increased insulin leads to increased adrenaline and cortisol levels, which means that you now have three hormone levels increased out of their normal ranges.

 

What are some of  the Symptoms of Hormone Imbalance:

Irritability

Anxiety

Depression

Bloating

Vaginal Dryness

Low libido

Insomnia

Headaches

Fatigue

Hot Flashes

(See previous blogs for the entire list of 35 symptoms of imbalance)

 

SUGAR & INFERTILITY

 

If your body is stressed, including the stress of a high sugar diet, your sex hormones will become imbalanced, causing your reproductive system to shut down. Stress indicates that it is not a good time to bring offspring into the world because you might not be around to breastfeed and take care of your child.  Thus your body interferes with the ability to conceive. Many women stop ovulating when their bodies are not nourished correctly.  If you are having infertility problems, CUT OUT THE SUGAR!

 

 

ALL HORMONES COMMUNICATE WITH ONE ANOTHER.

 

YOU CRAVE SUGAR because your hormones are not regulated.

 

Stay Off Sugar to Keep Your Hormones Balanced!

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