BLOG 33 ARTIFICIAL SWEETENERS

BLOG 33 ARTIFICIAL SWEETENERS

Artificial sweeteners and other sugar substitutes are extremely prevalent in the fitness and weight loss world. Many foods and beverages contain them as an alternative to real sugar, which we are aware is not good for us. The idea is that we are saving calories, but we me be doing more damage than help. In our world of processed foods, the “natural” element of what we consume has been replaced by chemicals and substances that are foreign to our bodies.

There are a number of terms used for artificial sweeteners such as “sugar free” or “diet”, which basically means a sugar substitute is being used instead of real table sugar. Common artificial sweeteners are Aspartame (Equal, Nutrasweet), Sucralose (Splenda), and Saccharin (Sweet- N- Low). They’re everywhere and we see them in dairy, baked goods, soft drinks, canned foods, candy, and powdered drink mixes.

Let me start with the benefits. Obviously, unlike real sugar, artificial sweeteners will not cause cavities and tooth decay. They are definitely good for weight control. For example, “One of the most appealing aspects of artificial sweeteners is that they are non-nutritive — they have virtually no calories. In contrast, each gram of regular table sugar contains 4 calories. A teaspoon of sugar is about 4 grams. For perspective, consider that one 12-ounce can of a sweetened cola contains 10 teaspoons of added sugar, or about 150 calories.” (http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936). They can also be used as a sugar substitute for diabetics. Artificial sweeteners don’t raise blood sugar because they don’t have carbohydrates.

On the other hand, these products are questionable when it comes to our health. The Food and Drug Administration (FDA) does regulate these products. Some research has shown a link between cancer and artificial sweeteners, but the FDA states that these substitutes are generally safe. To start, Saccharin was discovered by a chemist using coal tar. We are tricking out taste buds: “Sucralose, sold under the brand name Splenda, is 600 times sweeter than table sugar, and neotame, an emerging alternative to aspartame, is 7,000 times sweeter. Stevia is 200 to 300 times sweeter than table sugar. And evidence suggests that exposing your taste buds to these high-intensity sweeteners makes them less receptive to natural sources of sweetness such as fruit. When your taste buds get dulled, you're more likely to seek out sweeter and sweeter foods (http://www.rodalesorganiclife.com/food/trying-lose-weight-stay-away-artificial-sweeteners). Our hunger signals become confused too. Our body thinks it is getting something that it is not. Many highly nutritious foods become replaced by products with these genetically modified chemicals in them. Like most things in life, anything is moderation is okay, but, “Animal studies suggest that artificial sweeteners may be addictive. In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin” (http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030).

In my world surrounded by weight loss and supplements, I have to be careful of too many artificial sweeteners in my food and drink selections. Seems like there’s always catch to what we do. I know that many of the nutrients from whole foods are compromised by the supplements I use. For example, when choosing a Quest Bar I only select flavors with no artificial sweeteners, keeping in mind the other amino protein drinks I’ll be having later contain Sucralose. In researching for this Blog, my findings were quite confusing. So many articles say the “potential dangers”, “possible side effects”, “may cause”, or “potentially harmful”. For example here’s a debatable study: “The San Antonio Heart Study documented weight change in men and women over a seven- to eight-year period and offers evidence that weight gain and obesity were significantly greater in those drinking diet beverages compared with those who did not drink them. In another study, where the participants were adolescents, intake of artificially-sweetened beverages was associated with increased body mass index and increased body fat percentage in males and females at a two-year follow-up. Meanwhile, in Australia, where drinking artificially-sweetened beverages has increased while drinking sugar-sweetened beverages has declined, the rate of obesity has not decreased but been on the rise” (http://www.medicaldaily.com/4-dangerous-effects-artificial-sweeteners-your-health-247543).

When it’s all said and done, we know that too much of anything isn’t good for us. Moderation is the key. Over time, we may learn more about these substances. Initially, I compared this to the new craze with vaporized cigarettes. There has to be something wrong with the use of those, but as for now, we don’t have enough research. Proceed with caution is the message I’m receiving. We know that our fitness journeys aren’t always a clear path, but that’s what makes life interesting. We find what works, what’s not good for us, and what we need to let go. So many choice we have to make, but let’s just take it one decision at a time.  

BLOG 32 THE THYROID

BLOG 32 THE THYROID

The functioning of the thyroid gland plays an important role in our metabolism, which of course is related to our fitness journeys. It’s amazing to think that such a small gland located right below our Adam’s apple produces hormones that enter our bloodstream which then control our metabolism. Over the years, clients have been mentioning more and more on their medical intake questionnaires, symptoms related to having hypothyroidism or hyperthyroidism.

Our bodies depend on the functioning of the thyroid for our metabolism. Simply put, “The functioning of the thyroid gland is to take iodine, found in many foods, and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3). Thyroid cells are the only cells in the body that can absorb iodine. These cells combine iodine and the amino acidtyrosine to make T3 and T4. T3 and T4 are then released into the blood stream and are transported throughout the body where they control metabolism (conversion of oxygen and calories to energy)” (http://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works). This means, “Every cell in the body depends upon thyroid hormones for regulation of their metabolism” (http://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works).

Hypothyroidism is having an under active thyroid gland. There is not  enough production of the needed hormones. Women over age 60 seem to be the culprits of this. To put it best, “Hypothyroidism upsets the normal balance of chemical reactions in your body. It seldom causes symptoms in the early stages, but, over time, untreated hypothyroidism can cause a number of health problems, such as obesity, joint pain, infertility and heart disease” (http://www.mayoclinic.org/diseases-conditions/hypothyroidism/basics/definition/con-20021179).  Having hypothyroidism is common in older aged people, so sometimes one might associate fatigue or weight gain with aging, and ignore the symptoms. One’s metabolism is certainly slowing down and other signs may include (http://www.mayoclinic.org/diseases-conditions/hypothyroidism/basics/symptoms/con-20021179) : “Fatigue, Increased sensitivity to cold, Constipation, Dry skin, unexplained weight gain, puffy face, hoarseness, muscle weakness, elevated blood cholesterol level, muscle aches, tenderness and stiffness, pain, stiffness or swelling in your joints, heavier than normal or irregular menstrual periods, thinning hair, slowed heart rate, depression, and impaired memory”. I do have a number of clients who take medication to help with this. We know that a slow metabolism can affect your fitness goals, so it is important to know how well your thyroid is functioning.

On the other hand, hyperthyroidism is an overactive thyroid. Too much of the hormone thyroxine is produced. I have had clients come to me with this condition too, in which they want to put weight or muscle on due to their metabolic level. In summary, “Hyperthyroidism can accelerate your body's metabolism significantly, causing sudden weight loss, a rapid or irregular heartbeat, sweating, and nervousness or irritability” (http://www.mayoclinic.org/diseases-conditions/hyperthyroidism/basics/definition/con-20020986). Medication can be used to reduce the production of the hormone. Just like hypothyroidism, the symptoms aren’t exactly direct and often times might be thought of as related to other illnesses. There are quite a few symptoms which include the following (http://www.mayoclinic.org/diseases-conditions/hyperthyroidism/basics/symptoms/con-20020986): “Sudden weight loss, even when your appetite and the amount and type of food you eat remain the same or even increase, rapid heartbeat (tachycardia) — commonly more than 100 beats a minute — irregular heartbeat (arrhythmia) or pounding of your heart (palpitations), increased appetite, nervousness, anxiety and irritability, tremor — usually a fine trembling in your hands and fingers, sweating, changes in menstrual patterns, increased sensitivity to heat, changes in bowel patterns, especially more frequent bowel movements, an enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck, fatigue, muscle weakness, difficulty sleeping, skin thinning, fine, brittle hair”.

The number of people with thyroid conditions is pretty shocking. 1 in 13 people or 20 million Americans have a thyroid condition (http://www.rightdiagnosis.com/t/thyroid/stats.htm). Causes can be related to inflammation of the thyroid, cancerous growths in the thyroid, nodules that can develop and alter the chemical balance, an autoimmune issue, taking lithium, if the thyroid has been removed, or excessive exposure to iodide which is a dye used before X-rays or in some medications (http://www.webmd.com/women/guide/understanding-thyroid-problems-basics?page=2)/.  

All we can do is do the best we can with the body we are given. Next time you have a physical, ask to have your thyroid levels checked. Some clients are frustrated with the actions of their thyroid in relation to weight loss. We just have to remember the scale isn’t the only measure of progress and our overall fitness level. Clients still lose inches, body fat, and lower their BMI with these conditions, so focus on the positive and continue to be proactive. Onward we go!!!!

BLOG 31 PHIL JACKSON

BLOG 31 PHIL JACKSON

Coaching has been an integral part of my life. From having a father who’s a basketball coach, having many people coach me over the years, and then becoming a coach myself, I’d say my world has been pretty impacted by this topic. The foundations for my own practices are rooted in the examples my father has shown me, but there’s a well-known coach whom I have read and learned about and wanted to share with you. Phil Jackson, the infamous Los Angeles Lakers coach, has a style and philosophy I greatly admire.

Phil Jackson is widely considered one of the most successful basketball coaches ever in the NBA. The titles speak for themselves and the players he has coached along the way are some of the best. He won 6 NBA titles with the Chicago Bulls and 3 titles with the Los Angeles Lakers. He has coached players such as Michael Jordan and Kobe Bryant. What qualities and skills does he possess to be able to accomplish such feats?? The answer to this would be the application of his 11 Principles of Mindful Leadership. He established and published these Principles to share with others.

The major message I received from these Principles is that a leader’s job is to build leaders at all levels (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html). The number one principle is to, “Lead from the Inside Out”, which means being true to yourself. Phil Jackson stated, “As time went by, I discovered that the more I spoke from the heart, the more players could hear me and benefit from what I gleaned” (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html). Number 2 is to “Bench the Ego” which Jackson describes as “distributing power”, not trying to have the last word, and to always keep the team’s vision in mind. He said,
“If your primary objective is to bring the team into a state of harmony and oneness, it doesn't make sense for you to rigidly impose your authority” (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html). 

Number 3 is to “Let Each Player Discover His Own Destiny”. Every player has strengths and weaknesses, and it is important for each player to find out what they can contribute best to the team. This doesn’t always mean points or rebounds. Not everyone looks good on paper, but given direction they can uncover great skills they possess to add to their game and the team. For me, every client has strength and weaknesses and it is important to tailor workouts to both parts. Number 4 is that “The Road To Freedom is a Beautiful System”, which refers to his triangle offense his teams ran. This type of play allowed each player to have a role and the freedom to play within structure that doesn’t restrict the freedom to adjust to the moment. In other words, I’m no drill sergeant and want to create sustainable, realistic, and possible programs for clients. Number 5 is to “Turn the Mundane into the Sacred”. Jackson incorporated meditation into his practices, because contrary to popular belief, playing pro basketball can get mundane and players need stimulation other than just what plays to run. Adding variety to workouts is key to avoid burn out and boredom. Number 6 is called “One Breath = One Mind”, which really highlights his Zen philosophy. He said, “Players "often have to make split-second decisions under enormous pressure. I discovered that when I had the players sit in silence, breathing together in sync, it helped align them on a nonverbal level far more effectively than words. One breath equals one mind” (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html).

Moving on, Number 7 says that “The Key to Success is Compassion”. Relationships are important among team members. Building a trusting relationship in a positive environment is critical for client success. Number 8 is to “Keep Your Eye on the Spirit, Not on the Scoreboard”, which involves focusing on the players and their working together rather than what the score is. The scale isn’t the only measure of success. Number 9 is that “Sometimes You Have to Pull Out the Big Stick” which is about preparing players for unexpected situations using methods in practices to make them respond to chaos. We know that life happens, and staying on our fitness journeys when life presents challenges can be difficult. I want to provide the tools for successful adjustments. Number 10 says “When in Doubt, Do Nothing”. He says that some occasions call for no action. Sometimes a plateau just works itself out and the body will respond when it is ready to. He likes the quote from Satchel Paige, who said, “Sometimes I sits and thinks, and sometimes I just sits (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html)." Finally, Number 11 is to “Forget the Ring”. No one likes to lose, but all you can do it prepare as best as possible for success and the outcome will be what it will be.

I see my clients as my players and there are strategies I use with each one of them. Like Phil Jackson, I know it isn’t always about X’s and O’s or weight and numbers. The fitness relationship we build is important and helping develop a better attitude and mindset towards health and wellness is what I like to emphasize. We are focusing on lifestyle changes and connecting the mind and body for this journey helps for long term results and success. Having the compassion and the ability to work through chaos are all important tools. We can get to our goals and win titles with the correct approach. Coaching can be complicated dealing with the various personalities and finding what tactic works best for each individual, but that’s what makes the job interesting and entertaining. I may be more perfectionist then Zen like Phil Jackson, and don’t know that we will ever meditate haha, but his Principles are written on my desk on a Post- it note whenever I need to re-visit them. 

BLOG 30 COMPARING CITIES

BLOG 30 COMPARING CITIES

Where we reside can influence our daily decision making and practices when it comes to health and wellness. Each year reports are released on the healthiest cities in America. The American Fitness Index uses researches to look at factors and evaluate who makes the list. These factors include obesity, smoking, the environment, and diabetes. The results are quite interesting so let’s take a look….

I will cover the top ten on the list. Washington D.C. comes in at number one. Who would have thought our capital is also the fittest city. Reasons for this title include, “ample public parks for recreation, an increasing number of farmers' markets per resident, and a decreasing diabetes death rate” (http://www.cbsnews.com/media/the-top-15-fittest-cities-in-america/2/). Minneapolis is next with, “92 percent of its residents within walking distance of a park” (http://www.cbsnews.com/media/the-top-15-fittest-cities-in-america/3/). Guess what?? San Diego came in at number three. Compared to other places we have lower death rate from diabetes and heart disease. We have constant access to the beach which promotes activity. San Francisco and Sacramento follow San Diego, so California is very prevalent on this list. Moving on we have Denver, Portland, Seattle, Boston, and San Jose (California again).

There were a few articles I read that were more opinion related when it came to being the healthiest places to live. There were certainly some valid topics presented. Some of the topics even discussed how the Affordable Care Act has impacted our countries life expectancy and low income cities. The general theme was that the more pedestrian friendly, the healthier the city. In a CNN article, Thompson asked, “How walkable is your city?” (http://www.cnn.com/2015/05/19/health/fit-city/). So for example, “In Washington D.C., 95%of the population live within a 10-minute walk to a park. In Indianapolis, it’s only 31%. Clearly the environmental indicators in D.C. would lend themselves more towards supporting people who tend to be physically active and healthy.” ((http://www.cnn.com/2015/05/19/health/fit-city/).

My research findings didn’t come across mentions of the number of gyms or agriculture available. It came down to whether people walk or not. Nothing was mentioned about the food culture or “farm to table” movement.  I thought of North County and how each city practically has its own farmer’s market. Walking is the most basic form of movement, so it makes sense that it was the standard for making the list. California was on the list frequently and we have weather that permits year around walking. On the other hand, I thought about New York and how people walk all over there, so all in all, I think there are multiple sides to this argument.

Many of us have lived in different cities and noticed some of the differences first hand. Personally, I lived Denver for college and have spent the rest of my life in the San Diego area. Our stabile climate, beach, and Hollywood influence, make this environment more appearance concerned than others. We don’t live our lives covered up by jackets, we aren’t cooped up inside and not mobile due to the weather, and everyone wants to look like a star. When I was in Denver, if it snowed, you could count me out of making the trek to the gym for fear of sliding on the road or losing feeling in my fingers and nose from being so cold. Sadly, I’m not exaggerating so clearly this San Diego girl didn’t fare well in other places. Talking with clients, those that have lived in Virginia cities or others places from their military travels, have all said fitness wasn’t such a dominant theme where they came from. Friends and family just didn’t work out or join a gym.  

I love Oceanside and the location of the studio. I love to utilize the hills and surrounding neighborhoods (I know you love it too). On rainy days, I feel cooped up. Naturally when I travel I do notice the size and shapes of people and I always look up where I might be able to get a workout in while on the road. When all else fails I do go walk or run. But of course, it all comes down to actually doing it haha. So regardless of where we live, we have to take the initiative to be active, so what have you done today to get those 10,00 steps in??

BLOG 29 THE SEDENTARY SITUATION

BLOG 29 THE SEDENTARY SITUATION

It is no coincidence that there’s certainly a connection between the increase of obesity and the increased hours of inactivity in people’s lives. So much of what we do has become available literally “at our finger tips”. Between technology and office jobs, the majority of one’s day can be spent in the seated position. There are consequences that can result from this lack of movement.

Even though we are recommended 30 minutes of daily activity, or those 10,000 steps, this is not a regular occurrence for many. Corporate America has created the desk job environment in the workforce. Furthermore, “Sedentary jobs have increased 83% since 1950; physically active jobs now make up less than 20% of our workforce. In 1960, about half of the US workforce was physically active. Our average workweek is longer. Full-time workers in the US work about 47 hours working each week – that’s more than 350 extra hours worked each year” (http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/The-Price-of-Inactivity_UCM_307974_Article.jsp). So much of what we do now is just a “click” away. Some jobs also require travel, increasing one’s time spent on planes or in vehicles. Mass transportation has made biking or walking to work less common.

The statistics speak for themselves. Here are some of the most interesting numbers that I came across (http://www.lifespanfitness.com/workplace/resources/articles/sitting-all-day-is-taking-a-toll-on-your-body):

1.     65% of American watch 2 or more hours of television per day

2.     Women are more likely to lead sedentary lives than men

3.     Sedentary lifestyles are responsible for an estimated $24 billion in direct medical spending

4.     300,000 deaths occur annually due to inactivity and poor dietary habits in the United   States alone

Prolonged periods of sitting does impact one’s health. There is an increased risk of colon and breast cancer. The risk of Type II diabetes is increased as well as the chance of a stroke or heart attack. Lean muscle tissue becomes atrophied, making daily living activities like going to the grocery store more difficult. As we age, we tend to become less active so we need to fight these risk factors and get moving.

Some offices have started offering stand up desks to help fight the 8 hour sitting day. Many fitness gadgets have been developed to help motivate people to get their “steps” in. It is important that one doesn’t just arrive home from a sitting job to sit even more when they get home and watch T.V or relax. The balance between calories consumed and calories burned is not in one’s favor when doing this. The hours add up. We are built to move so we need to start doing it more. It feels good to stand and move and get the blood flowing. We suddenly become more alert and re-charged. I think of it like kids at recess; they need to get the energy out to come back to class and be still for the rest of the day.

Take a moment to consider how many hours per day you sit. How can you add more motion into your day?? Small changes do add up and just a 15 min walk during the work week day adds up to over an hour of movement added to your week. Yes, it takes effort and more time than you might like. We need to take care of our bodies, because we only get one. So stand up right now and get moving!!!!

BLOG 28 STEROIDS

BLOG 28 STEROIDS

When we look in the mirror, the reflection we see does impact our emotional well-being. Our physical appearance is a topic we face daily. Decisions are involved as we prepare each morning and decide what we will wear, how to do our hair and makeup, and where will be today so that we know how to look for the occasion. When it comes to physical appearance and wanting to lose weight and be healthy, we know that the only solution is to eat right and exercise. But the patience, discipline, and will power on our fitness journeys can be tempted by “quick fixes” and infomercials that claim immediate results. Steroids are an example of doing something unnatural to ourselves in order to improve physical appearance in a less time consuming and quicker fashion.

Let’s take a look at what steroids are. By definition, “Anabolic steroids” is the familiar name for synthetic variants of the male sex hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids (abbreviated AAS)—“anabolic” referring to muscle-building and “androgenic” referring to increased male sexual characteristics” (http://www.drugabuse.gov/publications/drugfacts/anabolic-steroids). Let me begin by stating that steroids can be helpful under certain circumstance and can be used for reasons such as building lean muscle mass after a battle with cancer or AIDS. Some doctors prescribe steroids for hormone deficiency purposes too. Yet, what we more commonly see are steroids being abused by athletes and body builders to enhance appearance or improve performance. For example, a bodybuilder might take ten times the recommended medical dose of steroids to seek results. This can be done orally, by injection, or there are creams.

Like any addiction, the use of steroids can get out of hand and become unmanageable. One discovers their tolerance and a popular method is to “cycle” steroid usage by taking them for weeks or months at a time then stopping and restarting in order to avoid certain side effects. Some users like to “stack” different types of steroids combined with certain supplements to heighten the affect. Steroids don’t cause the same type of high other drugs do, but one can become addicted to the results they see or worry that if they discontinue usage then whatever gains they achieve will be lost. A lot of time and money is put into developing a lifestyle that involves the use of steroids. There are also withdrawal effects from stopping  which include: “mood swings, fatigue, rest-lessness, loss of appetite, insomnia, reduced sex drive, and steroid cravings, all of which may contribute to continued abuse. One of the most dangerous withdrawal symptoms is depression—when persistent, it can sometimes lead to suicide attempts. Research has found that some steroid abusers turn to other drugs such as opioids to counteract the negative effects of steroids” (http://www.drugabuse.gov/publications/drugfacts/anabolic-steroids. In males, acne is a common side effect as well as baldness, shrunken testicles, and breast development. In females, facial hair can develop and deepening of the voice can occur.

Professional athletes and the use of steroids has become a controversial area. It’s called a “cat and mouse game”: “They try to time their steroid injections, so that the drug is out of their system if and when they are drug tested. Sometimes masking drugs are also taken to try to "beat" the test by making the test negative. Designer steroids are being continually developed to again prevent their use from being detected” (http://www.medicinenet.com/anabolic_steroid_abuse/page2.htm). Fair play isn’t exactly taking place any longer.

In the fitness industry, I have been surrounded and pressured to look a certain way. Yet, I know that I truly do practice what I preach, perform the same workouts my clients do, and lead a healthy lifestyle that I want to last forever. There just isn’t a quick fix that is safe or lasting. Having known people who have done steroids, I have seen the side effects in full effect. And I believe the risks outweigh the benefits. Body image is important, but not that the cost of one’s health.

BLOG 27 THE SUGAR IMAPACT

BLOG 27 THE SUGAR IMPACT

We all know that too much sugar is bad for us. Sugar consumption affects our waistlines, brains, and hearts. We are told that everything in moderation can be acceptable, but truth be told, we are having far more than the daily recommended amount of sugar in our diets. Of course with October and Halloween approaching, I thought covering this topic was relevant. We are surrounded by sweets during the oncoming months, so let’s take a look at what happens to our bodies when we ingest sugar.

Sugar is a hidden ingredient in many of our foods. Obviously a candy bar has sugar, but so do many salad dressings, drinks, yogurts, and hey those packets added to our coffee count too. To summarize, “While sugar is nothing to be too concerned about in small quantities, most of us are simply eating too much of it. The sweet stuff -- which also goes by names like glucose, fructose, honey and corn syrup -- is found in 74 percent of packaged foods in our supermarkets. And while the Word Health Organization recommends that only 5 percent of daily caloric intake come from sugar, the typical American diet is comprised of 13 percent calories from sugar ” (http://www.huffingtonpost.com/2015/04/06/sugar-brain-mental-health_n_6904778.html).

There are many ways that sugar impacts our bodies. Initially after biting into that candy bar, we do feel a little “rush”. Basically, our blood glucose has spiked only to result in a crash a few hours later. Our blood sugar then becomes unstable. Furthermore, “Sugar takes the place of important nutrients. According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamin A, vitamin C, folate, vitamin B-12, calcium, phosphorous, magnesium and iron. Ironically, those who consume the most sugar are children and teenagers, the individuals who need these nutrients most” (http://www.atkins.com/how-it-works/library/articles/10-ways-sugar-harms-your-health)..

Chances of obesity, heart disease, and diabetes are also increased by an ongoing high sugar intake. Excess insulin continues to build up in the bloodstream which affects the arteries. Sugar can become an addiction: “Much like street drugs, sugar triggers the release of chemicals that set off the brain’s pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good ‘fix’” (http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-your-body/7-sugar-turns-you-junkie). Just like the highs and lows of using a drug, “You grab a chocolate candy bar, and with it, get the brief jolt energy. Soon to be replaced by unrelenting fatigue. Science shows it takes just 30 minutes or less to go from a sugar rush to a full-on sugar crash” (http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-your-body/9-sugar-makes-you-energy-starved-zombie). Sugar sparks cravings and gives a false sense of never feeling full. And we can’t forget that sugar causes gum disease and tooth decay.

We turn to sugar to make us feel happy, but really we are doing more harm than good. Often times, we tell ourselves that we have earned the right to have a treat, or it’s special occasion, that we will only have it just this once, and so on. We make promises to ourselves and go all day on a mission not to have junk food. Then the 3 o’clock cravings call and suddenly we cave in. This substance is definitely and “in the moment” destructor. And consumer America…. well they know how to play to our weaknesses. Commercials and advertisements are enticing and call upon our taste buds. We have to use our strengths and fight the cravings. Total deprivation isn’t the answer. However, one sweet tooth denial victory at a time, just like we take it one rep at a time, we can stay on course as best as possible.