Sugar - Just Say No!

Let's face it, you are addicted. You have all the signs, the cravings, irrational decisions, rationalization, guilt, remorse and repeated behavior. What is this nefarious product? Sugar!

The sweet seductress has been shown to be as addictive as cocaine. When you eat sugar your brain releases dopamine and increases serotonin which makes you feel good. This reward response quickly becomes a habit and over time a true addiction. Like any other addiction, the first step is admitting you have a problem. Believe me, it is a problem. The average American consumes around 130 pounds of sugar a year. That would be like eating a life-sized gummy bear.

Just like any other addiction there are real health concerns too. Here are just some of the effects of excessive consumption:

• Obesity
• Heart disease as a result of increased LDL cholesterol
• Colon cancer
• Type 2 diabetes

Quitting the addiction may be harder than other drugs too. With sugar you actually have to be vigilant to avoid it. It is not as if your local supermarket is selling cocaine covered oatmeal as a healthy alternative. It is true, sugar is everywhere, and companies spend millions to try to trick consumers into thinking that eating their products will make them happy. In the 1970's there was a major health push to reduce fat intake. Since products without fat have little taste, companies compensated with increased sugar. Now you can find sugar in almost every packaged food on the shelf. Here are some items you may not have realized are high in sugar:

• Bread
• Yogurt
• Peanut Butter
• Sauces
• Flavored Oatmeal
• Granola Bars
• Fruit Bars
• Frozen Waffles
• Protein Bars

Another important thing to remember is that to your body sugar by any other name is sugar. Make sure you are familiar with the different forms of sugar in foods and avoid products with one form listed as one of the first five ingredients. Some common forms of sugar are:

• Sugar
• Brown Sugar
• Corn Syrup
• Sucrose
• Maple Syrup
• Honey
• Lactose

So you may be wondering if you can ever have sugar again. To quote my own Mother, "everything in moderation". You may however, need to detox to get your sugar addiction under control. Avoid all sugars for at least a week. Be careful if you're considering switching to sugar substitutes. Studies have shown that sugar substitutes may increase cravings for sugar, so your best bet is to go cold turkey.

Once you have the habit kicked, how much sugar can you have? The American Heart Association (AHA) recommends daily sugar consumption at about 6 teaspoons for women and 9 teaspoons for men. The better alternative is to just avoid it. Remember that a typical can of soda has about 10 teaspoons. If you're not willing to go cold turkey the best first step is eliminating sugary drinks. Unless you are blending your own veggie shakes you should eat your calories not drink them.

Get a strong support system and remember if you fall off the wagon, pick yourself back up; Live Fit, Be Fit...

Visit http://www.fastfitfacts.com today, you can find more fit tips, visit the fitness store, and join the community!

Article Source: http://EzineArticles.com/?expert=Jonathan_Bryan_Mostowski

An Unlikely Salad: Strawberries and Cucumber!

One of the more surprising salad combinations is strawberries and cucumbers. Sounds like a strange mix, doesn't it? Who would have thought such a combination would work fantastic together. Top that combo with almonds and some honey, and you're bound to make an impression on your guests. If you're looking for an unusual salad that tastes delicious yet is inexpensive and easy to make, look no further.

The total preparation time for this type of salad is no more than thirty minutes. The ingredients listed are the ideal amount for a party of four; increase or decrease as you see fit.

We'll start with 2 large cucumbers. First, peel them. Next, slice them directly down the middle into two halves, and then use a spoon and scrape out the seeds (try to scrape evenly so the cucumber half maintains a uniform appearance). The final step for the cucumbers is to cut the halves into medium-thick slices. Set these aside in a large bowl.

The next step is to trim and wash 8 ounces of strawberries. Make sure to use fresh strawberries (no bruised strawberries allowed!). Cut each strawberry into thin slices and add the slices to the bowl of cucumbers.

In a small bowl, whisk together the salad dressing ingredients: 1 tablespoon of olive oil, 2 tablespoons of honey, and 2 teaspoons of balsamic vinegar. Pour the dressing over the strawberries and cucumbers. Let sit.

In a small skillet set to medium heat, pour out the almonds and heat them for about 5 minutes. You'll need to either stir them or shake the pan to prevent them from burning. Important: do not add oil to the skillet! Heat the almonds in a dry pan. When the almonds are browned evenly, remove skillet from heat.

When it comes to eating food, second only to taste is aesthetic appearance. While we could simply pour the salad into small bowls, a much better way to showcase this enjoyable salad is to serve inside lettuce leaves. Rinse and peel Romaine lettuce leaves and use them to line the inside of salad bowls. Next, pour the cucumber and strawberry salad into each bowl. Finally, top them off with the browned almonds, and then sprinkle the mint leaves over each salad. Salt and pepper to taste, and enjoy!

This is a great salad that is quick to make and leaves a nice impression on your guests.

2 large cucumbers

1 / 3 of a cup of slivered almonds

1 small bunch of fresh mint

8 ounces of fresh strawberries

1 tablespoon of olive oil

2 tablespoons of honey

2 teaspoons of balsamic vinegar

1 head of Romaine lettuce

For healthy salad dressings that you can order straight to your home, please visit: RedShell.com

Article Source: http://EzineArticles.com/?expert=Dan_Lefevre

Obesity - The Truth

Recent statistics have proven that up to 75% of the population of the USA suffer from obesity. Are you one of the fat ones? Are you happy being fat?

Obesity does not happen overnight. It is a gradual process that takes control as your body suffers from the abuse inflicted upon it on a daily basis. The only people that benefit from this situation are the manufacturers of the fast food industry that causes the problem and the only guarantees of living this way is that your children will collect their inheritance much sooner than expected. With this in mind your family must be considered. The pain and grief that will be inflicted on them by your premature death can easily be avoided.

If you are one of these statistics and choose to ignore the media coverage of this condition it must be remembered that you live in the most powerful country in the world that can control almost anything except the spiralling weight of its population.

Needless to say, this is an embarrassment for all concerned and although there has been a great deal of successful research into many life threatening illnesses and complaints, getting the message across to the masses regarding the problems that can be caused by being obese is proving to be extremely difficult. The simple step of signing up to a weight loss program can make a vast difference and greatly improve your quality of life.

But there is only one person that can take you out of your comfort zone and that is yourself. By failing to take action you are settling for second best. Nothing is achieved without effort. The only way to overcome obesity is to change your way of life, starting by respecting the body you have been blessed with and the wishes of those nearest and dearest to you.

Eating healthily is one of the most important objectives that must be undertaken. By doing this you are reducing the intake of harmful fats and preservatives that are so commonly used in the manufacture of fast processed foods today.

Any exercise, regardless of how minimal, is far better than none at all. A steady walk, a gentle swim; either would be of great benefit. Furthermore, all of these actions could help to reduce your weight to an acceptable level. Additional help can be obtained by responding to weight loss tips and plans that are in place to help over weight people.

The time to take control of your life is now. Before it is too late and your mobility is taken away from you by one of the many serious illnesses that can be brought about by being obese. Do not become a burden to your loved ones by not taking control of your life. Improve the way you live and set an example to the younger members of your family.

To find out more information and how you can reduce your weight without the stress which accompanies many weight loss plans and also has an adverse affect on your health visit http://www.dietfreely.weebly.com

Article Source: http://EzineArticles.com/?expert=Robert_R_Charles

Are You Using Food to Deal With Your Feelings?

In a world where the heart often rules over the head, you don't need a doctorate in psychology to realise that emotions are part of what we are.

That's not necessarily a bad thing. Whether it's cheering Ireland to sporting glory, sharing happy times with family or friends, or being moved by a standout musical performance, emotions often provide a foundation of positive feeling that will create treasured memories for years to come.

It's when emotions have a less positive aspect that problems can arise, not least as a result of the way we react and deal with negative feelings they generate. Never is this so true as when emotions affect they way we eat - or "emotional eating" as the phenomenon is generally known.

Most experts agreed that the term refers to people using food as a way to deal with their feelings rather than to satisfy their hunger, which in extreme cases can lead to compulsive overeating and food addiction.

It all sounds quite daunting but the truth is that emotional eating is something that most of us do from time to time, whether asking for another bowl of dessert in spite of feeling full or demolishing a pizza in front of the telly on a Friday night.

Don't worry if this sounds familiar. We wouldn't be human if we didn't enjoy the occasional blowout. It's when your feelings start to dictate your day-to-day diet that you need to consider whether your emotional eating is getting out hand.

It's important to be aware that while emotional eating can frequently be triggered by a bad experience, it can also be caused by a positive event. So while eating 'comfort food' in response to stress is a classic example of emotional eating, a celebratory dinner that leads excessive eating and drinking is another.

Whatever the trigger, the critical point is that if unchallenged, emotional eating can be a serious problem, resulting in an unhealthy diet and lifestyle leading to excessive weight or obesity, and all the associated health risks these bring.

If you think you are affected by emotional eating then take heart from the fact that you have taken the first step towards tackling the challenge by recognising it is an issue for you. Having done that, you can then start thinking about ways to break the cycle.

For example, consider how to reward, compensate yourself in ways that do not involve food. Keep a food diary to help you identify your eating triggers. Make it a habit to always "take five" before eating by taking a few moments to consider whether you are eating to satisfy genuine hunger, or simply to feed your emotional needs.

Even if you recognise that emotional eating is at the root of your weight problems, you may still need help to deal with it. Start by talking to your GP who will be able to advise you. Also consider contacting a reputable weight management clinic, where an expert consultant or adviser can discuss how to identify and tackle the triggers at the root of your emotional eating as part of a healthy weight management programme.

If you are looking for help with emotional eating then follow the link. Some great advice.

Article Source: http://EzineArticles.com/?expert=Sarah_A_Maher

How To Lose Weight While Pregnant - 3 Tips To Help You Lose Weight While Pregnant

Putting on extra weight while pregnant is, as we all know, part and parcel of the whole process. And it has it's plus points too - those bigger boobs make your hubby feel like a kid at Christmas! :)

But what is a normal and appropriate amount of weight to gain while pregnant? Are there any ways that we can safely lose weight while pregnant? What can you do now that will make your labour easier and help you get back to your pre-pregnant weight super fast when your little bundle of joy finally arrives?

Are you really overweight?

These days it's easy to get sucked into the media's image of what a mum-to-be should look like, what with all these celebrity toothpicks, as I like to call them, having no more than a small bump, whilst being on some faddy diet. I must stress that pregnancy is definitely not the time to be going on a strict weight loss diet. What you need is to ascertain what a suitable pregnancy weight is for you, and then take steps to try to maintain it and increase your health and the health of your baby.

Everybody is different, and every woman's body will react differently while pregnant. An average weight gain for a full term pregnancy is anywhere between 25-45 pounds, which includes the increase in the mother's blood volume, the size of the uterus, the placenta, various fluids and the baby. This is an average figure so there will be much variation either side. Check with your doctor for more advice on your optimum weight.

How to lose weight while pregnant Tip no.1 - Control Your Cravings

Cravings are one of the hardest things to deal with during pregnancy, and annoyingly, one of the biggest contributors to excessive weight gain. Waking up in the middle of the night yearning for chocolate, or ice cream with gherkins, is a well-known part of pregnancy. However, these cravings, while healthy and perfectly normal, can be controlled and there are even certain foods that can reduce your cravings. Eating foods with a low Glycemic Index (GI) can help balance your blood sugar levels and reduce the highs and lows that many women suffer throughout the day, due to their slow release of energy. This can help you in reducing the onset of any excess pounds and begin to help you lose weight while pregnant.

By craving foods with high sugar and glucose levels a vicious circle can be created because they will often make the cravings worse, affect your mood and contribute to excess weight gain.

How to lose weight while pregnant Tip no.2 - Eat More Often

"Hang on, didn't you just tell me to control my cravings Now you're telling me that eating more often will help me lose weight while pregnant? Are you out of your mind?"

This kind of sounds counter-intuitive doesn't it? The idea though is that you'll be eating smaller portions more regularly instead of 2-3 large meals a day. By doing this you're not consuming any extra unnecessary calories, but are feeding your body and the baby more regularly. This will help keep your metabolism and blood sugar at consistent levels and keep you energised throughout the day.

And yes, I am out of my mind but not because of this! ;)

How to lose weight while pregnant Tip no.3 - Exercise

Exercising regularly during pregnancy was once frowned upon, but now has seen to be a great way to stay in shape and lose weight while pregnant, avoid the aches and pains common with weight gain, and can increase energy, flexibility and make your labour significantly easier (thank goodness!).

Walking and swimming are excellent low-impact ways to keep you fit and healthy and maintaining a balanced weight while pregnant. The buoyancy you'll find in the pool will often come as a relief and an aid to your daily routine and let's you get some fantastic exercise without putting stress on your body or the baby's.

Stationary cycling is also a great way to get some low-impact exercise and build stamina.

Yoga and Pilates can be beneficial and effective ways to lose weight while pregnant but make sure you find a suitably experienced instructor who has specialised in dealing with pregnant women.

Again it's always best to check with your doctor on the intensity of your workouts, for instance, if you exercised regularly before you were pregnant then your workouts will be notably different to someone who didn't.

There's no need to go through your pregnancy feeling overweight, unattractive and lacking energy. There are many more simple steps you can take to help you lose weight safely while pregnant, and have an easier labour.

Discover more secrets and tips on How To Lose Weight While Pregnant at my website.

Article Source: http://EzineArticles.com/?expert=Julia_Strachan