Monthly Archives: July 2011

Make a Recording

In working to find ways to help deal with the challenging task of becoming sugar sober, or low carb, it can be very helpful to make yourself a recording to listen to night and morning until you reach your goal. I have done this for any number of things over the years when I felt particularly challenged, and needed to more deeply integrate the thoughts into the deeper mind.

Such devices are old tricks. The military during World War II used records played during the recruits sleep to help solidify their language skills learned during the day. And, in the 1970s a whole realm of self-help and how to succeed tapes were sold. Did they work? Depends on who you ask. Like any tool, recordings are only as good as the consistency of use. So playing a recording a few nights won’t likely help with a big problem like weight loss, or language acquisition.

To make a recording it helps to make a list of thoughts you want to include, so write down all the things that you think matter to you. Then find a quiet time and place, maybe play some meditative instrumental music in the background, then begin by imagining you are talking to yourself or to someone else. Don’t worry if you make a few mistakes, you can always re-record if they bother you, but chances are they won’t.  I find five to ten minutes is long enough, for on my iPod Touch, which I listen to at night, I can set a recording to replay continuously. But even without this asset, you don’t need a long recording, you just need to be faithful to listen to it morning and evening.

Within two or three weeks–even sooner for many– you will notice how improved your behaviors have become; for example, not snacking will start to feel natural.

Even if you can’t make a recording, the act of writing down your hopes, wishes, what it is you want to change has a similar effect. Writing is often called “brain writing” because the very act of forming the thoughts, then writing them out, has been shown to have powerful affect on the brain. It is a kind of two way street where what comes out goes back in, through writing.

I would love to hear about any such tricks you’ve used successfully.

Trying all the means at one’s disposal,

Nan aka Sugarbaby

Sugar Likely the Biggest Problem with High HDL

Slowly but surely the information is coming to the fore that it is not fat or meat that is the biggest problem in elevated LDL or the bad kind of cholesterol.  All those things that raise insulin—sugar, starches, artificial sweeteners—are in the process raising total cholesterol and LDL, the bad form.

Here is recent study from the highly respected Boston area Tufts University:A team of researchers from Tufts University recently conducted a study in which they supplemented participants’ diets with either three teaspoons of sugar per day or 46 teaspoons, according to the Winnipeg Free Press. Those on the high-sugar regimen ended up with much higher triglycerides and lower HDL, commonly known as good cholesterol.u

A team of researchers from Tufts University recently conducted a study in which they supplemented participants’ diets with either three teaspoons of sugar per day or 46 teaspoons, according to the Winnipeg Free Press. Those on the high-sugar regimen ended up with much higher triglycerides and lower HDL, commonly known as good cholesterol.u

A 2010 study published in the Journal of the American Medical Association found similar results connecting excessive sugar consumption and high cholesterol, according to USA Today. (—$800553296.php)

Sugar is Ravaging our Population

We have been told that diabetes has doubled worldwide since 1980, we know the sales of high sugar, starch, and artificial sweeteners have so impacted our national palate that even little children, once practically immune from over weight, are now obese in great numbers and Type 2 diabetes is being found in children not yet teens. Boys and girls who once left high school lean as they ever would be, now often are obese, and if lean have the tell-tale pot belly that comes with over consumption of refined carbohydrates.

Just recently read the following, and checked out at the government’s website:

Annual refined sugar consumption in the United States: 1750: 4 pounds per person, per year 1850: 20 pounds per person, per year 1994: 120 pounds per person, per year 1996: 160 pounds per person, per year According to the USDA’s Economic Research Service (, global sugar consumption continues to increase by about 2 percent per annum, and in 2006 and 2007 was expected to reach almost 154 million tons. Note: This does not include the use of other industrial sweeteners such as high fructose corn syrup! High fructose corn syrup is now estimated to be the number-one source of calories in the American diet! Increases in obesity, heart disease, cancer, and diabetes correlate almost perfectly with the introduction of HFCS nearly thirty years ago. The average person is consuming 1/3 of a pound of sugar each and every day, which is 5 ounces or 150 grams— half of which is fructose (sucrose is made up half and half of glucose and fructose). This is roughly 300 percent more than the amount that can trigger biochemical chaos.

Gedgaudas, Nora T. (2011). Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life (p. 122). Healing Arts Press. Kindle Edition.

Eating Out, Sharing Food with Others

Now that we are in the more sociable summer season many of us tend to be eating outdoors, eating out  at restaurants, more often, and in general sharing food with friends and family or on vacations when and where we are not in our regular control of food.  This does not have to become an excuse for giving in to eating foods that we know will set us off on a binge for several days–or even weeks.

Strategy and planning can keep us on track while enjoying all the non-food benefits of gatherings and vacations where we feel more vulnerable. If it is a sharing event, then take your reliable tasty dishes that everyone will probably praise to the rooftops.

Before going to a restaurant you can help to steer the choice of where, like a good steakhouse or seafood place; most restaurants now posts their menus on line, and you can find a few safe choices. My daughter always enjoys at trip to PFChang’s since there isn’t one near where she lives, and I combed their menu and found around ten tasty options I can enjoy there. I take advantage of those hot sauces to get more out of my dishes like steamed Buddha’s Delight.  But planning makes a difference!  If you decide that this occasion you will enjoy a rare treat, decide how you will do this; I opt to share with my spouse or ask for a bowl of plain berries. Most restaurants can provide berries at the cost of a regular dessert.

We are hosting some family members to stay at our house, and I have asked them in advance if they like the kind of protein diet we eat, which means I don’t have an excuse for buying junk that would unduly tempt me, like cold cereals.

A very minor amount of thinking and you will be proud of being in control. Staying sugar sober is more important than any food we might eat. A minute on the lips, a lifetime on the hips is a well-known saying, but may a sugaraholic would add, and days or  weeks out of control on a sugar binge.

Working the plan,

Nan aka Sugarbaby

Excuses, Promises, Delusional Thinking

I read a few blogs faithfully and on each one will be two or three people, more women than men to my dismay, who have more excuses than Bayer has pills.  They can create more scenarios for why they can’t quit sugars, artificial sweeteners, starches than you can offer helpful hints. Why is that?

I believe it is related to my last post which  is they have infantile desires to hold on to their behaviors for reasons we cannot fathom, but in some way serve them.  We know that locked in a room and given the kind of non-sweet wholesome foods recommended by paleo-primal diets these people would not starve, or go crazy, or exhibit most of the symptoms they list as sure things if they change their behaviors. Further, why do they frequent sites that advocate doing the things they really don’t want to do, then?

Most likely somewhere in their inner wisdom they know they are fooling themselves, and maybe hope that the truth will eventually set them free. Or–they crave the attention, for they often do dominate these sites with long involved posts that engender sympathy from many readers.

We can make strides to help ourselves, but only if we accept that we must give up the things that keep us fat, sick, and miserable–and quit hoping and hoping for some magic pill that will allow us to continue eating foods that make us fat, for we know that does not exist.

Yours in honesty,

Nan aka Sugarbaby

Confession is Good for the Body and Soul

Many of us who have binged keep our shameful secret close to the chest. We don’t want people to think we are weak, bad, gluttonous, stupid, or any of the likely things people might want to put on us. We actually do a very good job of castigating ourselves, and don’t really need others to tell us how stupid, foolish, counterproductive our actions are.

Everyone slips up and everyone needs to remember that that is part of being human. The surest way to avoid slip ups is to be honest about them. To write them on a journal, tell a loved one about the mishap, and why you think it happened. This provides knowledge, and out of the knowledge we become less likely to repeat the behaviors again.

I had a few missteps recently going to a wedding, and then not tackling the cravings head on when I got home.  After a few days of eating that I did not enjoy, and feeling awful, I got back up on the wagon. C’est la vie!

I don’t know if it is true or just wishful thinking, but it does seem to me that I do far better for longer after I’ve had a bad experience; so maybe nature that programed us for feast and famine is at root. That, though, is not an excuse or license to go out and pig out whenever.  There is a happy balance between our failures and successes. Learn from both, get stronger from both. That seems to me the best way.

Yours in the struggle,

Nan aka Sugarbaby

More Studies on Negative Effects of Artificial Sweeteners

More and more information is coming out to support one’s conviction that not only sugars are a problem for those who have become overweight or gaining, but that substitute sugars are as bad and maybe even worse.

The best advice is to steer clear; or has the late Jack LaLanne said: If man made it, don’t eat it.