The Serious Effects of Sugar

Sugar and how to manage it within your diet is a serious challenge for many Americans, of all age groups.  Do you crave it within your day?  Are you unable to pass it up if it’s within your reach?  Do you feel out of control with when you eat sugar?

Sugar can be an issue for a variety of reasons.  There has been established research that sugar can lead to belly and low-back flab.  Sugary foods are quickly absorbed, which then leads to insulin spikes that lead to rebound hunger and triglyceride levels.  These elevated levels leave you at an increase risk of heart disease.  Another aspect of these issues is that increase fructose can build fat deep within the abdomen which is one of the worst places to have that situation.

Obviously, an addiction or uncontrollable urge for sugar is a problem for people with Diabetes which is an illness that is at epidemic proportions in the United States.  Type 1 Diabetes (T1D) can occur at any age, but most commonly is diagnosed from infancy to the late 30s. It is a condition that generally causes high blood sugar (glucose) levels and happens when the pancreas can’t make insulin. Insulin is a hormone that helps the body remove the sugar from food into the cells for energy. With type 1 diabetes, the body can’t use the sugar it needs for energy. .  In type 2 Diabetes, the pancreas still produces insulin, but the body does not produce enough or is not able to use it effectively. Treatment includes diet control, exercise, self-monitoring of blood glucose and, in some cases, oral drugs or insulin.  The medical repercussions of Diabetes are far reaching and serious.

Give up soda pop.  Even diet drinks that have no sugar are filled with anywhere from 1-4 different ‘kinds’ of sugar substitutes.  Researchers have found that these fake sugars teach your palate to crave more sugar flavors.  Add green tea cold or hot, water or plain black coffee.

Sugar can give you an energy hangover.  That spike of energy and blissful emotions (serotonin) feels great, but when your insulin spike drops, then you left feeling tired and sluggish.

What is the solution?  That is the million dollar question and there are emotions as well as physiological reactions involved with sugar.  Your diet should  include a balance of fiber, fat, and protein which can help balance your blood-sugar roller coaster.  Look for sugars in random products such as ketchup, soups, salsa, sauces and pre-packaged foods.  Breakfast foods have a wide-ranging levels of sugars, even those cereals that ‘sound’ healthy.

Workout Diary:

Balance/powder total body DVD-50 minutes

Pure Barre class-55 minutes

Food Diary:

Breakfast-

1 egg in the hole ( 1 egg in Ezekiel bread, grilled with Butter flavored Pam (120 cal.)

1 small pear (55 cal.)

A.M. Snack –

1 tbls. almond butter (95 cal.)

1 cup celery (36 cal)

Whey protein shake (125 cal)

Lunch-

4 oz chicken (187 cal.) Baked

1/2 cup butternut squash, roasted (90 cal.) I LOVE squash right now!

2 cups raw organic spinach, wilted. sprinkled with slivered home-roasted no-salt almonds (90 cal.)

1 sweet potato, sprinkle if cinnamon, I Can’t Believe It’s Not Butter (120 cal.)

P.M. Snack-

3 tbls garlic hummus, 4 whole wheat homemade pita chips (191 cal)

Dinner-

6 oz scallops- pan seared with butter flavored non-stick spray, spices, parsley, garlic, squeeze of Meyer lemon over (135 cal.)

1 cup zucchini, onions, garlic, 1/2 tsp. rosemary olive oil (80 cal.)

10 asparagus spears (70 cal.)

2 oz. barley, portabella mushroom bits, onions (250 cal.)

1/2 mixed berries over low-fat vanilla yogurt ice cream (140 cal.)

TOTAL CALORIES-1809

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