{"id":445,"date":"2010-01-09T09:47:24","date_gmt":"2010-01-09T09:47:24","guid":{"rendered":"http:\/\/blog.beliefnet.com\/drnorrischumleysatisfiedlife\/2010\/01\/sugar-free.html"},"modified":"2010-01-09T09:47:24","modified_gmt":"2010-01-09T09:47:24","slug":"sugar-free","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2010\/01\/sugar-free.html","title":{"rendered":"Sugar Free"},"content":{"rendered":"<p>Today is Day 6, and as we come toward the finale of &#8220;The Give-Back Diet&#8217;s&#8221; first week, we&#8217;re going to take another step together.&nbsp; Today is about getting off sugar.&nbsp; There is an epidemic of Type II diabetes in the world, a disease that affects the metabolism of sugar in the body and insulin production; being overweight and obese is thought to be a major contributor.&nbsp; Do your best today to not eat anything with added sugar in it, or cut-back. This will greatly help if you are overweight.&nbsp; I&#8217;ll tell you how in the action plan below.<\/p>\n<p>You&#8217;ve kept a journal of your foods, activities, feelings, and savings &#8211; caloric and financial.&nbsp;&nbsp; You&#8217;ve replaced snack and junk food with healthier choices, such as fruit.&nbsp; You&#8217;ve replaced a heavy meal with lighter salad &#8211; keep doing these action items every day.&nbsp; You have shared your problems with God, and with others.&nbsp; You&#8217;ve written and commented about what you&#8217;re doing to lose weight and start new habits.&nbsp; In other words, you have begun to give up your problems to the care of God, and you&#8217;ve given back and shared the grace that God gives by helping others.&nbsp; Now let&#8217;s give sugar back, and slowly take it out of your diet.<\/p>\n<p>Today&#8217;s Action Plan to Step Down Your Sugar Intake: &nbsp;<\/p>\n<ul>\n<li>Pledge not to eat anything with added sugar in it.&nbsp; Of course, with vegetables and fresh fruit, there&#8217;s no added sugar, so there&#8217;s no need to be concerned.&nbsp; Fill up with vegetables, and have some fruit for snacks or dessert.&nbsp; If you are diabetic, though, that&#8217;s another concern:&nbsp; it&#8217;s essential to follow the diabetic food plans that your doctor or registered dietitian has prescribed for you. &nbsp;<\/li>\n<\/ul>\n<ul>\n<li>Adopt the attitude that you&#8217;ll &#8220;give back&#8221; processed foods that contain sugar, and choose healthy substitutes instead.&nbsp; Instead of that sugary breakfast cereal, have some unsweetened oatmeal with cut up apples, banana, and raisins &#8211; whatever real fruit you like.&nbsp; Instead of a candy bar snack, have a few pieces of pineapple, strawberries, apple or &#8220;fruit leather.&#8221;&nbsp; Rather than that late night ice cream, cookies or pie, have some unsweetened applesauce with cinnamon sprinkled on top, or a juicy pear.<\/li>\n<\/ul>\n<ul>\n<li>If you must eat processed foods, check nutrition labels before eating them.&nbsp; Anything that lists in the ingredients words such as &#8220;sugar, high fructose corn syrup, dextrose&nbsp; (anything with the suffix &#8216;ose&#8217; or &#8216;ol&#8217; is generally sugar in disguise) cane, cane juice, dextrin, sorbitol, mannitol,&#8221; etc. are sugars to avoid.&nbsp; Anything with over 4 or 5 grams of sugar per serving is too much sugar.&nbsp; This unfortunately includes almost all breakfast cereals, other than Cherrios (whole grain, please), Shredded Wheat, Bran, unsweetened granola, and a few others.&nbsp; This definitely includes any and all baked goods (unless &#8220;sugar-free,&#8221; and preferably without added artificial sweeteners, although I personally use Stevia sweetener, as it isn&#8217;t artificial). &nbsp;<\/li>\n<\/ul>\n<ul>\n<li>It&#8217;s fine to have a dessert that is made without added sugar, but unless you make it yourself or buy it from a specialty store, they&#8217;re very hard to find.&nbsp; It&#8217;s not impossible to go sugar-free, it just takes a bit of effort and a reorientation of thinking and action from old habits.<\/li>\n<\/ul>\n<p>Truth is, eliminating added sugar may not be so easy because it is in almost everything.&nbsp; It is surprising how many things have added sugar.&nbsp; It is found in crackers, ketchup, pickles, mustard, most sodas and &#8220;beverages,&#8221; fruit yogurt, processed meats, canned and box soups, deli salads and slaws, salad dressings, the list goes on and on.&nbsp; The reality is, many food manufacturers have trained us to like the taste of sugar, so they put it in everything to increase sales.&nbsp; It&#8217;s absolutely shocking what has been done to compromise the world&#8217;s health in the name of making money.&nbsp; There&#8217;s a great book on this subject, <a href=\"http:\/\/www.amazon.com\/End-Overeating-Insatiable-American-Appetite\/dp\/1605297852\/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1260894470&amp;sr=8-1\">&#8220;The End of Overeating&#8221; by David Kessler<\/a>. <\/p>\n<p>In addition to doing what you&#8217;ve been doing this week, do your best to eliminate sugar today, and ongoing from now on.&nbsp; If there&#8217;s one central, essential, effective suggestion I can give you, going &#8220;sugar-free&#8221; is the one.&nbsp; It is the main reason I lost the last 80 pounds of my 160-pound weight loss.&nbsp; It&#8217;s how I maintain my weight today, after 17 years.&nbsp; Yes, it&#8217;s still a struggle, and occasionally I have some sugary foods, but then I&#8217;m back &#8220;sugar-free&#8221; again, with God&#8217;s help, and help from my friends.<\/p>\n<p>Lastly, most importantly, please POST your journal, thoughts, questions, and offer yourself to others.&nbsp; Please take time to read other&#8217;s posts as well, and reply to them &#8211; just as long as you don&#8217;t try to &#8220;fix them&#8221; (as no one is broken!).<\/p>\n<p><b><a href=\"http:\/\/search.blog.beliefnet.com\/cgi-bin\/mt\/mt-search.cgi?blog_id=129&amp;tag=Give-Back%20Diet&amp;limit=20\" target=\"_blank&quot;\"><u>If this is the first time reading about the give-back diet, don&#8217;t worry. You can start today.<\/u><\/a>&nbsp; Please post a &#8220;hello!&#8221; to our wonderful group.<\/b> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today is Day 6, and as we come toward the finale of &#8220;The Give-Back Diet&#8217;s&#8221; first week, we&#8217;re going to take another step together.&nbsp; Today is about getting off sugar.&nbsp; There is an epidemic of Type II diabetes in the world, a disease that affects the metabolism of sugar in the body and insulin production;&hellip;<\/p>\n","protected":false},"author":171,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-445","post","type-post","status-publish","format-standard","hentry","category-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sugar Free - Dr. Norris J. 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