14 Simple Ways to Stop Eating Lots of Sugar

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Good read cleared up a bit for me and am going to start eating more fruit thought that you couldnt eat much with Diabetes but you can eat fresh fruit as the fiber in fresh fruit helps the absorption. Heading to Morrisons this week to fill up my fridge with fresh fruit!

Also low-fat foods often contain more sugar and calories than full-fat versions. It is often better to choose full-fat versions when you’re trying to reduce your sugar intake. But check on the labels first as this is not always the case. Sometimes in order to make this food low fat they can add a lot of unhealthy additives. To read more about this see the link below  ….fat-content-salt-and-sugar

Eating lots of sugar is a surefire way to raise your risk of many different diseases. This article provides several useful tricks to reduce your intake.

Source: 14 Simple Ways to Stop Eating Lots of Sugar

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Is it Food Addiction or Simply a Case of Emotional Eating?

Is it Food Addiction or Simply a Case of Emotional Eating?

“If hunger is not the problem, food is not the answer”

Excerpted from What, Exactly, Is Emotional Eating? | A Black Girl’s Guide To Weight Loss

This is a real problem to a lot of people and I am not ashamed to say that I am one of them. I am addicted to carbs and it is taking one hell of a lot to get it under control, together with my emotional eating this can become a perfect storm, turning into a  high calorie, high carb, high sugar blow out! So what is happening when I have one of these blow outs, am I suffering from emotional eating or just an addiction to certain food types?

Food can become a way to cope with emotional matters, and the repetition of this coping mechanism can breed an addiction. By using food as a means to deal with anxiety, stress, grief, and the like, the body becomes conditioned to crave that process to feel relief.

People often associate pleasure with foods that contain fat, sugar and salt. As innocent as it may seem, this starts at a young age when candy and soda are given as a “treat” or “reward” for good behavior, grades or a celebration. Research studies have shown the reward centers of the brain to light up and release dopamine when pleasurable foods are consumed. Could this be that we’ve conditioned our bodies to react this way? The following is a great way to explain what is happening to us when we feel compelled to eat when not hungry, its from another blog by Erika, she feels that this is what compels us to believe that emotional eating is the answer.

Once upon a time, in a land not very far from your home… lived mankind. No fast cars, no shiny structures, no skyscrapers, nothing. Just man.. rock… and animals.

See, this worked for man because his only task was to hunt wildlife, and gather his kill for his family. That was his responsibility. His purpose was to bring the salt and fat from the animal to the family. Not work, not bills… just hunt. Because life was much simpler then, this was man’s sole source of stress.

One day, man could not hunt. Every time he threw his spear, he’d miss his prey. He just couldn’t catch SQUAT! His family was to go hungry and he just… he couldn’t take it. The stress started to build up inside of him.

Because stress about the inability to eat is the only source of stress for man, his body became used to the eventual chain of events. His body knows: Lots of stress = lack of food coming in. How did his body react? His body decided to hold on to what it had – by way of diminishing the amount of energy his body could exert all at one time, by way of making sure his body took a very long time to lose weight, by way of making sure it held onto every pound and fat cell it could. This bodily reaction would only further compel man to step up his hunting skills… why? Because he didn’t want to feel that way! He didn’t want his family to feel that way! He had to get his caveman hustle on! When man was finally able to tackle that antelope or whatever-what-have-you, the fats and salts in the meat were sooooo satisfying that they would cure man of the bodily reaction to stress.

Compare this to emotional eating. The body’s reaction doesn’t change no matter what variables you swap out. Regardless if the stress comes from traffic, bad work day, or family problems… the body’s reaction to stress has not evolved as fast as society has. Now, we can get food within ten minutes if we drive or own a microwave. So presuming our body believes that stress is caused by a “famine on the way,” then it’s going to trigger feelings to make you go hunt! Our bodies just don’t know how easy it is to get food just yet. It hasn’t caught up.

Excerpted from Telling A Tale of Stress and Emotional Eating | A Black Girl’s Guide To Weight Loss

Cllick the links below to read more –

 5 Steps to Take Control of Food Addiction | MyFitnessPal

What exactly is emotional eating

Why do Low Carb Diets Work? The Mechanism Explained

I am trying this but do you realise how many foods have carbs in them? Also you have to stick to about 45 carbs a day and this is easier said than done its taking a bit of getting used to but I must admit my sugar readings are going right down!

  • Semi-skimmed milk per cup has 5 carbs in it
  • A nice healthy mushroom and tomato omelette has 26 carbs in it!

You can see from above that you can soon use up 45 carbs in one day. AND there are good carbs and bad carbs which I haven’t even looked into yet. Below is a great page that explains how a low carb diet works. At least I have now got to grips with that.

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Low carb diets can cause 2-3 times as much weight loss as low fat diets. However, the mechanism behind this effect is still debated among scientists to continue reading see the link below –

Why do Low Carb Diets Work? The Mechanism Explained

Falling off the precipice – and my appointment at the Royal Brompton

Falling off the Precipice

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Anyone with stage 4 COPD will remember the time that they seemed to be  walking around alright, just slightly out of breath on exertion, being able to shop, clean up, taking a shower or bath was a piece of cake and although just a bit more tired than you used to be things weren’t too bad. An exacerbation at this time only involved a few days on antibiotics and no visit to the A&E. Then, suddenly this terrible thing happened and you could no longer walk about as freely as you did or for a matter of fact do anything you were once able to do. It feels like at this time the disease has come around given you a good slap in the face shouting ‘I’m here, this is it now you can’t ignore me any more and I am not going away’! At this point in the disease patients leave work, stop doing many of the things that they used to do and physically start to give in to the disease. Dr Kemp explained this to me last week nicely he said, ‘you keep compensating, compensating, compensating and compensating until the point comes that you can no longer compensate any further’,  I think of this as falling off the precipice.

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At this point because you have stopped working, socialising, popping to your local shop and doing all the things you liked and enjoyed doing before you become so unconditioned this cycle continues until you are barely doing anything. It can become so bad that some people actually need oxygen to breathe on exercise. This new breathlessness can become very debilitating and you can also gain a lot of weight too; perhaps you have given up smoking and with the constant courses of steroids the weight has got out of control which also complicates the situation further. It can feel as if every day you have your back against the wall and it can and does in many cases lead to depression. You can feel so alone because no one really understands what you are going through. Your family may say, come on go on a diet and lose weight and get to the gym. Not very helpful!  So, the first thing on your list to claw back some of your fitness would be obviously to lose weight. I have mentioned this many times in a variety of my posts and you can find plenty of them in the archives I will put a link to a few at the end of this post. I know it is easier said than done because I am in that predicament right now!

SO WHAT CAN YOU DO ABOUT IT?

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Starting to lose weight and get into some kind of exercise routine is very hard when you find breathing difficult. I often think how come I managed to stop smoking, whichsnails required loads of will power but this weight loss thing seems to be slipping out of my grasp all the time?  Before I can take up a really good exercise program, I would like to get off  at least half of my excess weight. But, you still need to incorporate some safe exercise whilst you are losing this weight and I have contacted my local pulmonary rehab nurses and will be starting with them as soon as possible. I know it is going to be a slow process climbing back up this precipice and I will need all the help that I can get. I am aware also though that it will be absolutely worth it!

 

My Appointment at the Royal Brompton

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It was a long journey, and the traffic was unbelievable but we arrived at the Royal Brompton at time after an overnight stay in a Travelodge which was very pleasant. Parking is terrible in London, my daughter managed to find a disabled spot and then catch me up. I had a CT scan and loads of breathing tests, one of the tests was done in an airtight cube which was very claustrophobic for me. I am still unsure what that test proved I am still researching it. It took two hours to do all the tests and I am hoping to get a copy of all of them so I can have them assessed at my own leisure. The outcome was that I am not suitable for valves in the part of my lung which is the worst! How did I feel about it I was shell shocked for 2 days but am coming around now. It is all due to collateral ventilation, I have previously written a piece about this and have included the link. I didnt think that I would have it but unfortunately I have so that is something I have to accept. They can however operate if I get all this weight off and do my pulmonary rehab course. I have to get fitter. They can then cut off the top of the offending lung and that should help, there was some talk of perhaps having a valve or two at the bottom of my lungs but the main issue was my being fit enough for an operation. So, I have to get this weight off and step up the exercise or I am not going to be able to benefit from any kind of intervention to improve my life.

MY DIET NIGHTMARE – But I’m doing it, well sort of!!

The 10-Step Programe – does it work?

Exercising and COPD – Come on lets do it together?

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As lots of posts that I have written explains, exercise is vital for COPD. It’s so hard to understand why you have to do something that gets you even more out of breath in order to improve your life. It took me a while to get my head around this, especially when I love being on the computer and reading books. I knew that I was not getting anywhere near the amount of exercise that I should be getting, so needed to step up. Dawn Fielding also states the importance of this in her book the COPD Solution see Step Five of my review on her book. She explains the technical reasons why it’s more important for people with COPD to exercise and maintaining an ideal weight.

Every winter for the past four years I have had a few flare ups and as a result the amount of stuff that I am doing is getting less and less. For example, I don’t go to our local store anymore because I can’t walk around now without a trolley. Also, I don’t get petrol fromrunning-omg our local garage, they were used to seeing me every other day because the walk from the pump to the counter gets me out of breath I have stopped using that particular garage. I don’t think it is because I am getting any worse with my lungs, because my FV1 is better than 4 years ago, but I think I am getting more and more out of condition and I have gained more and more weight. It is my own fault for self adjusting in the downward spiral in response to a flare up. So lets remedy this! I must do exercise AND diet. So my first milestone will be going to the garage and been able to walk in and still talk when I get to the counter! What’s going to be yours?

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In the past I have been on plenty of different diets, well most women have I am sure of that. And I had a great success with them too until I got COPD. However, I only started the exercise once I had fallen below 12 stone. After I had my children, I used to balloon up to 13Fitbit-Alta-inline-1024x768 stone each time and once I had got the first stone off I would go to the gym or do Rosemary Conley in my front room lol. This was because I found exercising too difficult at first, I was too breathless and that was before I had COPD! So I need to remember that because I have to lose more than 2 stone before I can get down to that now. My Doctor advised me to get an activity band and I have spent hours reviewing the best one, I must admit I quite like one of the most popular ones which is the FitBit, (see FitBit Alta to the right). I feel that an activity tracker will motivate me so I am definitely going to buy one, it’s just which one?

LOTS OF HELP IS OUT THERE

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There is a site I found on Twitter called PN Medical and it has a series of videos on it going into exercise and COPD, all you need to do is register and it costs nothing and YES its from the good old USA . Most good resources I have found about COPD up to present has come from the USA except for the British Lung Foundation we definitely need more in Great Britain! Link  For More On The Exercise Series 

Below is an excerpt from another COPD blogger who has experienced this brick wall after winter infections and I think his is a very good approach. I am definitely going to try it, well I already have a bit but I will keep posting on this page my progress.

Regardless of how gentle or serious your COPD is, activity is still a conceivable possibility. You’ll be shocked how much a couple of snippets of activity a day can help.

I’ve learned to ‘warm up’ my lungs before beginning any exercise activity. ForPOWERbreathe-ClassicMediumResistance-1 example, I use a respiratory trainer to warm up and this enhances my lung capacity before I begin working out. It just takes ten minutes—and you’ll probably see that it makes a difference. (To the left is my respiratory trainer, it is called a power breath and you can obtain it on prescription from your doctor. You can also purchase them for around £28 in Argos)

In addition, walking is the another best practice for individuals with COPD. Consistent walking builds up the lungs and enhances relaxing. You ought to attempt to walk day by day for 5 to 15 minutes on end, contingent upon your capacity.

There are a couple of other approaches to get moving when you have COPD. Here are some imperative tips to remember.

  • Move gradually. Frequently, individuals with extreme COPD hustle just a bit while in transit to the washroom or kitchen so their breath won’t run out. Attempt and take it gradually.
  • Add to your activity routine when you feel more grounded. After you sense that you’re ready to move around for over 1 minute on end, attempt 2 minutes. Congrats! You’ve quite recently multiplied your activity schedule!

You’ll be pleased with yourself for trying to move around. The best part about activity of any sort is that it makes you feel great—in both body and brain.

My efforts to pres or you may say at the moment have been walking more! I have done the 6 min walk test but only managed to walk about 500 yards (if that) in 6 mins which is appalling. I have upped my housework and have been doing more for myself. This weekend I am going to walk to my daughters house (not far only about 7 houses down the road but they have big gardens so its quite a way. I will start to record my progress soon on this page.