Ye Olde Holidays-Again

Posted on November 8, 2013 | Leave a comment

We have officially entered the high holiday season in the U.S.A, and the west in general.; with Halloween, Thanksgiving Day, Hanukkah, Christmas, Kwanzaa, and New Year’s Day. Holidays mean food, presents, food, alcohol, food, discomfort, food, resolutions; or this has been the pattern in my past. Nowadays I am more into a healthy defensive mode, and think about foods I can make that will allow my spouse and I to join in the general celebrations, while we keep in mind that there are pitfalls lining the holiday pathway. I know my concerns, and I suspect you know yours. There is one particular brand of fruit cake I always had at Christmas, though I doubt now I would really like it all that much, especially since one slice has more carbs than I eat in a month now–and I never ate just one slice.

I have been making some things we like a lot getting ready for our upcoming Thanksgiving. I made a sugar-free cranberry sauce, and a cranberry relish; these freeze well, and this is the rare time in the year that I can find organic cranberries, so it’s stock up time.  I have made and bought some very low carb bread which will be part of a stuffing and a bread pudding, both helping to keep to my new ketogenic diet.  Turkey is a must, since I love it fresh roasted and in all the many ways it can be used as left overs, plus those bones make up several pints of healthy bone broth.  Celery, turnip, kohlrabi, onion, get roasted and used in small amounts, but they keep well.

For dessert I have a wonderful pumpkin chiffon pie recipe I make with no sugar, only a few stevia drops, and a chocolate mousse, my maple walnut butter treats, all with the same stevia treatment; along with flax crackers and a plethora of incredible cheeses for starters. So we are set to have a good time. I find people enjoy what we bring to the gatherings as much as the SAD foods, and it takes us out of the idea that we are deprived, since clearly we are not with this bit of planning.

Festivals and celebrations are inextricably linked with food, but food should not dominate our lives; still, for those of us who are sugaraholics, there must be attention paid to the holiday and other celebration pitfalls. We have no need at all, or excuse, to give in to the treats if we have our own safe and delicious alternatives.

Yours in celebration,

Nan aka Sugarbaby

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Posted in cravings, determination, diet, holidays, Keto, parties, planning

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More Proof that Sugar is Highly Addictive

Posted on October 17, 2013 | Leave a comment

Well at least for rats, but since virtually everything that is tested for humans goes through the rat test first, there is little reason not to accept this news, especially as it is repeating other studies drawing similar conclusions. For people who identify as sugaraholics, this is not news, though. We know the powerful impact sugar has on our brains.

Yours in learning,

Nan aka Sugarbaby

 Here is the latest:

 

http://www.upi.com/Health_News/2013/10/15/Oreos-just-as-addictive-as-cocaine-in-rats/UPI-76821381873121/?spt=rln&or=1

Oreos just as addictive as cocaine — in rats

Colton Rhodes (R) watches as his cookie stack falls over as he competes against Brian Gates in the Nabisco Oreo Cookie Stacking competition at Busch Stadium. wy/bg/Bill Greenblatt UPI
 
 
NEW LONDON, Conn., Oct. 15 (UPI) — Eating Oreos is just as addictive as cocaine, at least in rats, and like many humans, rats eat the smooth sweet filling first, U.S. researchers say.

Professor Joseph Schroeder and his students Jamie Honohan, Becca Markson, Gabriela Lopez and Katrina Bantis of Connecticut College in New London found rats formed an equally strong association between the pleasurable effects of eating Oreos and a specific environment as they did between cocaine or morphine and a specific environment.

They also found that eating cookies activated more neurons in the brain’s “pleasure center” than exposure to drugs of abuse.

“Our research supports the theory that high-fat/high-sugar foods stimulate the brain in the same way that drugs do,” Schroeder said in a statement. “It may explain why some people can’t resist these foods despite the fact that they know they are bad for them.”

To test the addictiveness of Oreos, the researchers measured the association between “drug” and environment.

On one side of a maze, they would give hungry rats Oreos and on the other, they would give them a control — in this case, rice cakes.

Then, they would give the rats the option of spending time on either side of the maze and measure how long they would spend on the side where they were typically fed Oreos.

“Just like humans, rats don’t seem to get much pleasure out of eating rice cakes,” Schroeder added.

The researchers compared the results of the Oreo and rice cake test with results from rats that were given an injection of cocaine or morphine on one side of the maze and a shot of saline on the other.

The study showed rats conditioned with Oreos spent as much time on the “drug” side of the maze as the rats conditioned with cocaine or morphine.

The researchers measured for neuronal activity on the brain’s pleasure center — or how many cells were turned on in a specific region of the brain in response to the drugs or Oreos, Schroeder said.

The Oreos activated significantly more neurons than cocaine or morphine, the study said.

“This correlated well with our behavioral results and lends support to the hypothesis that high-fat/ high-sugar foods are addictive,” said Schroeder.

Schroeder is scheduled to present the findings next month at the Society for Neuroscience conference in San Diego.

 
© 2013 United Press International, Inc. All Rights Reserved. Any reproduction, republication, redistribution and/or modification of any UPI content is expressly prohibited without UPI’s prior written consent.

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Traveling and Other Sugar Pitfalls

Posted on October 7, 2013 | Leave a comment

Traveling and Avoiding Sugar Pitfalls

Sometimes I could travel and do fine, but other times I would cave and then slide into a binge. Struggling to stay free of binges I examined what places I was most vulnerable, and in those places, what foods tended to be the the ones that started the ball rolling.

Here is an interesting fact about human behavior: we are creatures of habit. We tend to repeat the same behaviors which is why it can be hard to break bad or negatives patterns. But the good thing about this slavish trait is that we can use that knowledge about ourselves to break through the negative.

A couple years ago I read a book on habits by Charles Duhigg, called The Power of Habit, in which he layouts out the powerful nature of habits, why that is good, and why it is a challenge for us to change habits. The short version is there are three basic parts to a habit: 1) a stimulus or cue, 2) to which we respond, 3)to produce the reward or goal. The key to changing a habit is not denial or will power, but taking advantage of the first and third elements, changing only the response. So, if every evening you have an alcoholic drink (response) while watching television (the stimulus), which is relaxing( the reward);  you replace the alcoholic drink with another rewarding drink, perhaps a cup of herbal tea you enjoy. Soon the idea for the drink is for the tea, not the booze.

I realized that when I visited a family member’s house where I tended to give in to sweets, the most usual or initial food I was tripped up on was chocolate. Next time I visited I stopped at a market before going to the house and bought some of my favorite cheese and cold cuts. Now I had something to respond to the cue.

I further realized that chocolate was almost always what tripped me up because I can do some chocolate at home, very dark 85% chocolate to which I add some sliced almonds or coconut, and don’t over eat. Away from home the chocolate had a lot of sugar, and that I cannot or will ever be equipped to handle.

Now it will probably take more than one time to make the shift, but if you are determined, you can do it.

Yours in changing unhealthy habits,

Nan aka Sugarbaby

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Posted in binges, cravings, determination, eating out, sugar, sugar addiction, sweets, Travel

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The Kraken aka Sugar Beast

Posted on October 2, 2013 | Leave a comment

The deep brain desire for sugar does not ever entirely go away, though it can be, as it were, caged by denial of sugar-starch-artificial sweeteners. I am a writer who likes analogy, to have concrete mental images of those more abstract issues. For me, the Clash of the Titans movie, the first one I saw in 1981, had the beast, the Kraken, caged deep in the ocean by Poseidon who controlled it.  This was very powerful imagery;  as indeed all the Greek mythological gods and creatures were meant to  be.

As I struggled with a growing problem of cravings for carbohydrates, those urges/cravings were to me like the Kraken; if I could keep the beast caged, then I would be fine. Admittedly, it took me a while to figure out how to permanently lock the beast deep in my limbic brain. For me that is complete abstinence from modern sugars-starches, and all artificial sweeteners save a small amount of stevia.

Like the mythological Kraken, this is no beast to toy with; either it is caged, or it is running rampant over the landscape of my brain. For me it is extremely destructive on several levels, not the least of which is weight gain. Indeed, many people suffer from mental health issues that seem to miraculously go away once they go on a ketogenic or  very low carbohydrate paleo-type food plan.

So, if you are  also in the throes of the Kraken, be assured you, too, can cage the beast; but, beware, open the cage a little and it will come roaring to the surface once again, more powerful than ever.

Yours in being in control,

Nan aka Sugarbaby

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Posted in cravings, determination, diet, emotions, sugar

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Research: Diet and Insect Behavior

Posted on October 2, 2013 | Leave a comment

I read this some months back, kept forgetting to post, but this research gives an indication that behavior is in part driven by dietary consumption. Who knows, maybe that’s why our politicians can’t seem to get any work done–they need to get off carbs.

Following the swarm

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Posted in behaviors, diet, research

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More on Why Artificial Sweeteners May Worsen Cravings

Posted on September 28, 2013 | Leave a comment

Here is the article:

http://www.natureworldnews.com/articles/4104/20130923/why-eating-artificial-sweeteners-wont-help-lose-weight.htm

The brain knows when it needs sugar and can’t be fooled by artificial sweeteners, even if it is sweeter than real sugar.
A new study has found that the brain can differentiate between real and artificial sugar. What’s worse? Eating food with artificial sweeteners will only increase cravings for sugary treats later.
The brain’s reward system is highly activated when the body receives a sugary solution rather than artificial sweeteners. Researchers at Yale University School of Medicine USA, believe that the research might explain the reason behind increasing obesity rates despite artificial sweeteners existing for years now.
Food seasoned with artificial sweeteners is extremely popular. In the U.S., about 30 percent of people eat stuff that has sugar substitutes. Previously, Yale Journal of Biology and Medicine, had published an article about artificial sweeteners’ effect on the body. Another recent study had found that drinking a can of diet soda can increase the risk of diabetes.
Researchers in the study argue that eating food containing artificial sweeteners, especially while you are hungry, will make you consume more sugar later.
In the study, researchers looked at specific brain signals that are associated with determining the difference between sugar and artificial sweeteners. These signals regulate the release of dopamine levels.
Dopamine is a chemical messenger and affects processes that control behavior, emotional response and more importantly the ability to feel pleasure. The chemical plays a major role in addiction.
The study was conducted on a group of mice and researchers looked for specific brain circuits while the mice were fed sugar or artificial sweeteners.
“According to the data, when we apply substances that interfere with a critical step of the ‘sugar-to-energy pathway’, the interest of the animals in consuming artificial sweetener decreases significantly, along with important reductions in brain dopamine levels,” said Ivan de Araujo, who led the study at Yale University School of Medicine USA.
“This is verified by the fact that when hungry mice – who thus have low sugar levels – are given a choice between artificial sweeteners and sugars, they are more likely to completely switch their preferences towards sugars even if the artificial sweetener is much sweeter than the sugar solution,” de Araujo said in a news release.
So, can there be a sugar substitute that can help people reduce weight without punishing the taste buds?
“The results suggest that a ‘happy medium’ could be a solution; combining sweeteners with minimal amounts of sugar so that energy metabolism doesn’t drop, while caloric intake is kept to a minimum,” Araujo said.

The study is published in the Journal of Physiology.

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Posted in artificial sweeteners, cravings, Sweetener, Weight loss

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Stress Can Cause Cravings

Posted on September 24, 2013 | Leave a comment

I have been doing exceptionally well staying very low carb, and not feeling cravings. Some days ago, though, I received a call early in the morning telling me that my youngest sibling had died, which was expected since he had advanced cancer, but I as we do even when we think the passing is a blessing, I was very sad, cried, and was mourning that little boy of our childhood who lives so brightly in my mind.

Later that evening I found myself overwhelmed with cravings. I managed by eating good things, and not having a carb binge, but it took some effort. I was very surprised by this, considering how well I’ve been doing. Further, this kind of sadness often works just the opposite in me, and I lose my desire for food; so this seemed almost obscene to me.

I mention this because we all have lives of ups and downs, sorrows and joys, and that vast array of emotions that come with living.  Just a few years ago I would  have descended into a sugar-starch binge from such cravings, but I didn’t this time because I have a plan. I did eat more, but it was all the right kind of food.

We can never know exactly how we will react to the stresses in our lives, but knowing that a common reaction to stress is an increased craving for high carb foods at least gives us some armor.

Yours in loss,

Nan aka Sugarbaby

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Posted in binges, cravings, emotions

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Great Sugar-Sweetener Resource

Posted on September 21, 2013 | 2 comments

Everything you want to know about the various types of sugar and sweeteners. You will want to bookmark this resource.

http://www.sugar-and-sweetener-guide.com

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Posted in sugar, Sweetener

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Keto is Everywhere!

Posted on September 20, 2013 | Leave a comment

Many of us hflc types have also moved to a pure ketogenic program. I am surprised by how much is out there in the web universe compared with just a few years ago. I just discovered reddit, which has a sizeable keto community. I am still trying to figure it out.  I’ve found some interesting blogs there, like cavemanketo.com, among others.   I have no doubt there are more of these new social media sites, but I am slow to learn this kind of stuff.  I would love to learn more about them.

Information is power.

Yours in discovery,

Nan aka Sugarbaby

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Posted in diet, HFLC, Keto

Never Give Up

Posted on September 17, 2013 | Leave a comment

Let’s remember what sugar is. Sugar is not just the white granulated stuff in the sugar bowl, but it comes in many forms like corn syrup that is put into virtually all foods not purely raw vegetables; it is even injected into meats, especially deli meats. Sugar is also, as far as your body is concerned, anything made with grain, anything that has a carb count, such as the so-called starchy vegetables and fruits–squash, corn, bananas are the highest. So you might be eating what looks like a pretty good diet but still be getting more sugar than your body can handle.  To further make a mockery of our efforts, if one is already over weight, even eating very low carb, if you eat too much protein your liver can convert it to sugars which then will get stored as fat.

Happily, most people who eliminate the basic sugars will see good results in health and in weight loss, but there are some of us who will have to bird dog those sugars and get nearly all of them out of our diets if we want to lose excess fat. I happen to be one of those people, and recently decided to go on a ketogenic diet, for me less than 20 carbs per day, and I am glad to report I am once more losing the stubborn weight.  I also exercise, especially walking, several times a week, and this combination is working for me.

I don’t claim many virtues, but one I hang on to is I have determination, I don’t give up on things that matter to me; I just keep on trying expecting I will find an answer eventually.

If you are interested in the keto diet check out these sites I think are best for more information:

http://www.nutritionandmetabolism.com/content/1/1/2

http://aaron.emascc.com/diet/ebooks/Lyle_McDonald_-_The_Ketogenic_Diet.pdf

http://www.ketogenic-diet-resource.com/best-weight-loss-program.html

Bonus: Watch this great time lapse of girl who used keto diet to lose 88 pounds in a year:

http://www.ksl.com/?nid=1010&sid=26734370

Yours in never giving up,

Nan aka Sugarbaby

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Posted in determination, diet, sugar, will power

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