Sugar in Healthy Foods

   I am looking forward to watching the movie called “That Sugar Film” by Australian film maker, Damon Gameau. When I first read the title, I thought, sure, sugar is bad and more and more studies are uncovering the risks and dangers of too much sugar. But what caught my interest the most is that Damon was not eating candy, ice cream, and drinking soda. He consumed foods that are perceived to be healthy such as low fat yogurt, granola bars, cereals, 100% fruit juices and sports drinks.

   I was surprised at first, but when I thought about it, it made sense to me. When food makers make a low fat version of something, they usually up the sugar to make it taste good. He consumed 40 teaspoons of sugar per day. This amount eventually impacted his physical and mental well-being. He very quickly developed fatty liver disease.

   I do not think sugar is necessarily evil, but too much is definitely not good. It is hidden in so many of our foods and comes in many forms. There are added sugars in foods where it is not immediately evident, such as tomato soup. You may be surmised where added sugar hides in our foods.

   The movie will be released in Australia in February 2015. A USA release has not yet been announced.

The Fox News article can be found here. An interview with the film maker can be seen on You Tube here.

Listening can be difficult

   I have been doing my best to listen to my body when it tries to let me know what is good and what is not, but honestly, listening can be difficult. My weight has stagnated over the last couple of months and I have yet to understand what my body needs to get my weight loss kick started again. I am seeking the loss of another 30 pounds. Weight plateaus are common and there are several recommendations on how to break through them. I have increased my calorie intake for a few days hoping to convince my body that it no longer needs to conserve energy (fat). I have increased exercise, which is a good thing, to try to increase my metabolism, but that hasn’t seemed to work either. I increased my leafy green vegetable intake, especially spinach and kale, and have been dealing with a mild case of diarrhea for the past couple of weeks. I am taking probiotics and eating a bland diet to combat the diarrhea, and that is working.

 

   So, I have not figured it out, but that just reinforces that each of us is different. We each have our own needs tailored to our own metabolism and sensitivities. I will be adding in different foods slowly to determine which might be bothering me. Life is an experiment, and I am enjoying this one, even if it is a little difficult to read what my body is trying to tell me.

Why I Give Blood

   I participated in a blood drive recently. When I was done donating, I rested, as instructed, with a small can of cranberry juice and a small bag of raisins. The manager asked me why I give blood. This was my second donation, my first donation took place on 4/25/2014.

   I would have started much earlier. I first entertained the idea of donating blood in late 2005. I was told that because I have a heart condition, I was not eligible to give. What prompted me to consider giving is that my father was a cancer patient and required occasional blood transfusions. I wanted to give back to the community and have a chance to help others, like my father. I was disappointed that I could not donate.

   Then earlier this year, I read an article that pointed towards a study in Europe that showed that men who donated blood reduced their own risk of heart attack and stroke, and not by an insignificant amount. So, I think of this as a gift of life, not only for those who might receive my blood but for myself as well. And being a gift of life, it is also a gift of love. I will never know who might benefit from my donations. I am not looking for them to thank me personally. It does make me feel good to know that I have helped, and possibly saved someone’s life.

   On April 25^th, 2014, I decided to walk into a blood collection drive location. I read the literature there. I asked if I would be eligible. I had also read that the requirements are reviewed time and time again to protect the blood supply. The receptionist recommended that I go through the screening process and I would learn for sure if I was eligible or not. I followed her suggestion. Much to my surprise, I was eligible. There was some concern, but after checking their computers, they decided that my condition did not prevent my donation.

   Now, why didn’t I consider it before 2005? I am not sure. I probably was: too busy; afraid of the needle; afraid of the process; not concerned with mortality. None of these were good reasons then or now. The procedure is safe. I don’t like needles, so I just don’t watch. I take a book with me and read during the donation process.

   Each donation of a pint (you have 10), can help or even save up to three persons. Blood is constantly needed. The Red Cross Blood services began in 1940, and now supplies about 40% of the blood needed in the US. 41,000 blood donations are needed each day. 38% of the population in the US are eligible to donate blood but less than 10% actually do.

 

   So think about giving the gift of life. You can visit RedCrossBlood.org to learn more. You never know, someone might be alive tomorrow because of your gift today. The need is constant. If you are eligible, it is a gift for them and for you.

Don't Think You Can Get Healthy?

That’s what I used to say. When facing food that tastes good, but is bad for you, there's that feeling of powerless when tempted by its flavor or aroma… be it sweet, salty, or both.  Then comes the day when you realize that you are sick and tired of being sick and tired. Along with that realization, comes the nagging question... “Can I really get healthy?” In years past, the following are some of the reasons why I thought I could not get healthy. The difference between now and then though is that I now have some comebacks to keep me focused.

1. I don’t eat THAT much junk food! I didn't think so until I kept a food diary and discovered that I ate more junk food than I cared to admit to myself, to my husband, or to my stepson. Whether it’s a pad of paper or a phone app such as “LoseIt”, a food diary allows you to take a hard look at what you eat during the course of a day. Before you know it, you start to see eating patterns emerge. For example, my husband would have a big breakfast at home, but still have room for donuts before lunch when someone brought them into work. Then after lunch, he would hit the vending machines. For me, I loaded up on carbs throughout the day. It would be pancakes, French toast, or hash browns for breakfast; a sandwich or leftover pasta for lunch; followed by a mid-afternoon snack be it a Mounds bar or a handful of Twizzlers – all in an effort to get that much-needed energy boost to get through the rest of the day. Using a phone app has an added bonus of not only tracking what you eat, but also the exercises you take in, calculating the calories you consume and burn as well as the nutrients you take in be it carbs, fats, or protein along with cholesterol and sodium levels.
2. I wouldn’t know where to begin. Once you become familiar with your eating patterns, you know what and where to cut back on. Being Italian in heritage, I have to tell you that I ate a lot of bread and pasta in my day. What's more, I could not even begin to imagine a life without either one. Ultimately, my food diary did not lie. I knew in my heart that I had to cut down on those tasty carbs. Keeping a food diary has helped me to stay connected in terms of what I ate compared to how I felt. My gut ached on days filled with bread and pasta. In addition, I felt bloated, tired, and cranky. Conversely, on days I had protein, fruits, and vegetables I felt thinner, had a clearer head, and more energy.  So the logical first step for me was to seek out appetizing Paleo and Gluten-Free recipes.
3. Healthy foods are bland and boring. Truth is they do not have to be. Spice them up with flavored butter or spices. Reinvent old recipes using spaghetti squash in place of pasta; cauliflower as the base for “mock fried rice”, or zucchini as the “crust” the next time you make pizza. This is your chance to get creative!
4. I don't have time to make meals from scratch. Truth is grocery stores now offer fruits and vegetables pre-washed and cut. Lean cuts of meat are already seasoned and ready to throw in the oven (be sure to read labels before purchase for any “unsafe” ingredients such as gluten or MSG) . As a result, stir fries take less time to make on your stovetop than it does to microwave a frozen lasagna or bake a store-bough pizza in the oven.
5. I don’t feel ready. That’s ok. Practice in moderation and realize each new day provides another opportunity to get healthy. It took my husband and I a good six weeks and a lot of trial and error to get into the groove of a new dietary routine. Even then we gave ourselves permission (I know I did at least)  to indulge now and then. What I discovered along the way was that by giving into your cravings, the cravings dissipate. No longer feeling deprived, you're ready to start anew. What’s more, you learn after a few indulgences that the foods you crave no longer taste nearly as good as they once did!

      What are some of your reasons for not getting healthy? Chances are... there's even better reasons to get healthy!