Jan 152017
 

Three Ways to Avoid Overeating at Meals

We all do it.  Sometimes the amazing aroma and delicious flavour gets the best of us.  Especially if we’re a bit on the hungry (or hangry) side.

 

I’m talking about overeating at meals.

 

This can have a big impact on our weight, energy levels, and overall health and well being.  Of course our body needs food to fuel it and we often (usually) eat amazingly healthy foods.

 

But we may still overeat.  In this post I’m going to give you three solid tips for preventing that from happening.  Seriously!  If you can make these three things a regular habit and part of your daily routine you’ve got one up on the overeating cravings. Continue reading »

Apr 172016
 

What is beneath your sugar and caffeine cravings?

When you desperately feel like you need a cup of tea or a cup of coffee or some sort of sugar (it doesn’t mean dipping your hand in a bag of skittles, it could, but it also means wanting bread, pasta, muffin, cookies, chocolate, sweets, alcohol, pop, juice and anything that is calling your name that has sugar in it)

What are you feeling? Are you tired, stressed, frustrated, feel like you deserve a reward, etc. Label it and own it. Continue reading »

Oct 212015
 

11 Days to Halloween or perhaps better known as National Sugar Coma Day!

What can you do differently this year, Busy Mama?

  1. Don’t bring any candy in the house- even if it’s on SALE. Can’t fight the sweet tooth urge – go for high quality dark chocolate or whip up some raw treats. Email me for The Skinny on Chocolate if you are needing some yummy alternatives.
  2. What about handing out anything but candy like glow sticks, stickers, fangs (sure …kids won’t visit your house next year…just kidding…lots of kids & parents really appreciate something other than candy)
  3. Lastly, if you are going to buy candy for the kiddies, avoid the lowest of the low – the plastic candy, the stuff so fake it shouldn’t be legal. Avoid the Dollar Store chocolates and candy.  Treat all these kids like your kids…what would you feed them?

 

I’d love to hear any suggestions you have regarding how you handle your kid’s candy and also any strategies you have in place for yourself.

I’ve been very open about my love  addiction to sugar (love homemade goodies)…..oh sure, maybe you’re saying, “I don’t have a problem with sugar, I don’t eat candy.” But do you eat bread, pasta, chips, baked goods, cereal, drink pop, juice, alcohol…etc?  Hate to say it, but it’s all sugar in the eyes of your body.

Sugar has become the drug of choice for many people. It’s hidden in foods that are healthy and those that aren’t. And we may have unknowingly trained our bodies to crave it (and look what we are feeding our kids – me included – it’s hard to avoid without effort)….I know that I have absolutely improved my diet (and my family’s diet) when it comes to how much sugar I intake and I can absolutely identify the power of addiction (and also indentify it in my kids and hubby – tired, cranky. Looking for a pick me up).

“Being addicted to sugar and flour is not an emotional eating disorder,” says Dr. Mark Hyman, author of The Blood Sugar Solution 10-Day Detox Diet. “It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings — leading to uncontrolled overeating. It’s the reason nearly 70 percent of Americans and 40 percent of kids are overweight.” Minutes after I start eating it (sugar source), I feel a rush of euphoria and I can’t stop. Then comes the crash where I either have to get more to sustain that feeling or the downward spiral starts, the mood turns sour and I wish I hadn’t even had a bite.  Note to self- don’t have it in the house!!! Can anyone identify with this?

You might find it hard to believe a bag of chips or chocolate bar could create such catastrophe, but those and other processed foods send a rush of sugar that alerts your brain’s reward center to release feel-good neurotransmitters like serotonin, dopamine, and beta endorphin.

These endorphins respond to dietary triggers. When you eat a fatty, sugary food – say, a chocolate chip cookie – they really come out to party. The endorphin surge gives you intense pleasure and blocks pain, the same as if you had just injected heroin.

Considering the average American eats 22 teaspoons of added sugar, largely from processed foods and fizzy drinks (YIKES!!!), those several daily feel-good surges can become quite a habit.

Therefore,

  1. Keep it OUT of your HOUSE
  2. Don’t buy processed foods and drinks
  3. If you do want something sweet …upgrade your treats. Email me for your copy of The Skinny on Chocolate which has really helped me over the years.

 

Sugar: The New Cocaine?

A decade ago, critics appeared skeptical sugar could become addictive. Yet as new studies emerge and prominent experts speak out, sugar addiction has become a legitimate, concerning focus as sugar consumption, particularly as high-fructose corn syrup (HFCS), escalates.

“Animal studies have shown that refined sugar is more addictive than cocaine, heroin or morphine,” says As Dr. Pamela Peeke, author of The Hunger Fix. “An animal will choose an Oreo over morphine. Why? This cookie has the perfect combination of sugar and fat to hijack the brain’s reward center.” Hyman believes sugar can be eight times more addictive than cocaine.

It’s not just the immediate gratification that creates damage. Sugar addiction also sets the stage for future hunger, cravings, and food intolerances.

One study published in The American Journal of Clinical Nutrition found high-sugar impact foods trigger the nucleus accumbens, your brain region that controls reward and craving. Researchers noted this domino addictive pattern plays a “special significance to eating behavior at the next meal.”

Dr. Robert Lustig believes sugar creates serious hormonal havoc…….

High blood sugar elevates insulin, which blocks your satiety hormone leptin. High levels of cortisol, your stress hormone, increase your urge for comfort foods. High cortisol during sleep increases ghrelin, your hunger hormone, so you’re more likely to ask for a stale donut the next morning with your caffeine fix….and so the loop continues until you acknowledge it and work to correct it.

Other hormones become disrupted too, but you get the domino-effect point. From that hormonal havoc, you can begin to understand how sugar addiction occurs. With the right strategies, you can free yourself even if you’ve been an addict for years or decades.

Freeing Yourself from Sugar Addiction

  1. Find sweetness in berries, sweet potatoes, nuts, etc
  2. Fancy up your water with lemon, cucumbers, grapefruits, mint…ditch the juices, pop and other nasty beverages, including those with fake sugars
  3. Read labels and notice where the sugar is hiding – get picky!
  4. Stock your fridge with veggies, hummus, nuts and seeds
  5. Upgrade your treats
  6. Add spices and herbs to your meals instead of sugar sources
  7. Breathe and know that you are LOVED and that you are the GREATEST! Slow and steady, baby steps will take you a long way!!!

Healthy Hugs without the Sugar,

Tanya

plank drinking smoothieTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades. She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending. You can get your PDF copy here. Recently Tanya created Gain Energy Lose Fat sessions to help people realize the importance of healthy fats in their diets and how eating fat can make you lose fat. Tanya also coaches clients on Nutritional and Lifestyle Management.

Want more Info:

Check out Dr. Robert Lustig, an American pediatric endocrinologist at the University of California, San Francisco (UCSF), has become a vocal sugar-as-addiction proponent. Lustig’s lecture “Sugar: The Bitter Truth” has almost five million YouTube hits.

JJ Virgin’s Sugar Impact Diet

Jan 112015
 

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” – Mark Twain

Typically when we get stressed the wheels start spinning and life can feel like it’s whirling at top speed.  We tend to feel like a Jack Russell ripping around a room, rushing at the problem.  What if we took a deep breath and approached the situation carefully like a St. Bernard? Or perhaps you do already…

“The best thing about the future is that it comes one day at a time.” – Abraham Lincoln

Continue reading »