2018 I want to eat better....but where do I start..
Ok so, Christmas is over, we've all gorged and indulged. This is the time of year when I get the most inquires on ..."How do I improve my eating.." and often it's as much a matter of what not to eat.. rather than what to eat that'll make the big changes.
Let's keep it simple and start with one concept... eliminating SUGAR. The first thing I ask people to track is their sugar consumption and to become aware of it's addictive properties. It is found everywhere in our North American food culture and is very tough to avoid.
The addiction starts at a very young age. We're given suckers, candies, chocolates for being good. The neighbour lady and Grandma give us cookies. We begin to crave this massive dopamine release from a very young age. As with any addiction, understanding what is going on in our brain and that is it an addiction, may help us to beat it.
Studies have shown fructose overload on the liver can be responsible for
* Type 2 Diabetes
* Non Alcoholic Fatty Liver Disease
* Abdominal Obesity in children and adults
* early onset dementia
*Cancer - the uncontrolled growth and multiplication of cells/ Insulin is the key hormone in regulating growth. Constantly elevated insulin levels, a consequence of sugar consumption, can contribute to cancer growth.
Yet we continue to allow candy sugar into our children's lives at very young ages. Anything to keep them happy, but at what price?
I've also heard, "I'll just work that off at the gym later." It is not a matter of being able to undo the harm of sugar overload by going to the gym and working it off. The damage is done. All calories are not created equal.
So how can i start pulling myself off the sugar train.
As with any addiction the only thing that really works is abstinence. With sugar and empty cal carbs the more you have of it the more you want, so don't fool yourself by bringing it home and think you won't eat it, don't even buy it.
Start by having a piece of fruit when you get that sugar addiction. Fruit can be more readily metabolized by the liver, turned into glycogen and stored in the liver until needed, excess fructose (processed sugar) overloads the liver, forcing it to turn the fructose into fat.
Sugar has no nutritional value and no satiety, you are always hungry for more, leading to overconsumption. Eating high protein, high fat food, will reduce your appetite and satisfy food cravings, meat, fish, nuts, eggs, avocados are good choices.
Eat whole unprocessed food, free of additives, artificial flavours, salt, sugar, emulsifiers and know what you are eating, soft drinks, alcohol, desserts, pizza, cereals, pies obviously bad choices.
If you are still reading this, good luck on the sugar free journey, and let me know if you have any questions. Ask yourself, "is it going to be one day or day one?"
Best in your wellness journey,