Still on CRACK- How much Sugar Should We Consume?

In case you’re wondering…

The American Heart Association’s recommended daily allowance of sugar:

spoonful of sugar

•3 teaspoons of added sugar for children

•6 teaspoons of added sugar for women

•9 teaspoons of added sugar for men

If you consider a can of coke or glass of orange juice can contain around nine teaspoons, then take into account all the hidden sugars in our food… That’s above and beyond : O

 JUST SO YOU KNOW
The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. To make matters worse, kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic.

THE REAL SKINNY
Even though the American Heart Association has a recommended daily allowance, ” the REAL SKINNY is that just a spoonful of sugar will set you in a tailwind spiral downward into the abyss of addiction of the worst kind and beyond.”jb

It’s no wonder America’s health is doomed and health care makes a fortune.

We have been sabotaged : /

Don’t be a victim, take control of your own health people.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Sugar by Any Other Name Is STILL Sugar – BEWARE

Spotting Sugar when it’s masked by other names on Nutrition labels can be somewhat tricky if you don’t know what you are looking for.

sugar lips

 

 

 

 

 

Below is a quick guide of sugar nicknames to look out for:

    • Agave nectar
    • Evaporated cane juice
    • Malt syrup
    • Brown sugar
    • Fructose
    • Maple syrup
    • Cane crystals
    • Fruit juice concentrates
    • Molasses
    • Cane sugar
    • Glucose
    • Raw sugar
    • Corn sweetener
    • High-fructose corn syrup
    • Sucrose
    • Sorbitol
    • Xylotol
    • Corn syrup
    • HoneySyrup
    • Crystalline fructose
    • Invert sugar
    • Dextrose
    • Maltose

Beware of the hidden sugars lurking in food labels.

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Get Off the Crack and Get Back on Track – SUGAR is a Bad Habit

SugarpicIt’s been a while since I’ve been on the subject of nutrition, almost as long as my recovery.  Don’t think that hasn’t been in the forefront while I’ve been recovering. In fact, what has enabled me to continue to recover as quickly is being mindful of my nutrition.  I will admit though I’ve not been perfect and probably caved in to more cheat days then I normally would give in to.. But hey, sometimes I am human.  So now that I am getting stronger on my track it’s time to reckon with those demons and banish them off the track.

Sugar does to your brain — the exact same thing smoking, alcohol and cocaine do.

Studies show that Lab rats prefer sugar to cocaine. When given the choice between sugar, cocaine and alcohol those cross-addicted rats always choose sugar.

Eating high-sugar foods lights up your brain on an MRI like a Christmas tree. The very same part of the brain that’s triggered by cocaine or heroine according to research by Dr. David Ludwig, M.D., Ph.D.

The dopamine receptors are activated in the brain when sugar is consumed, and the more sugar that is ingested the more desensitized the brain becomes to the dopamine response and the more sugar is needed to maintain that high.

When the brain starts reducing its number of dopamine receptors in order to keep things balanced “downregulation” is the reason we develop a tolerance.

From there it’s a downward spiral…

Eating wheat, flour and sugar in processed foods spikes our sugar, then insulin. These are the hormonal disturbances that make you store belly fat, and then you are hungry for more sweets and starchy junk food and the cycle continues from there.

Sugar increases your insulin levels, which can lead to:

•OBESITY

•DIABETES

•HEART DISEASE

•IMPAIR BRAIN FUNCTION

•HIGH BLOOD PRESSURE AND HIGH CHOLESTEROL

•PREMATURE AGING

Controlling your insulin levels is one of the most important things you can do to optimize your overall health, and avoiding sugar is the key.

Bottom line, there is no fundamental difference between junk food addiction and drug addiction and basically, Oreos are legal crack. : /

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chocolate “Love Potion” Improved & Passover Friendly too(recipe)

If you’ll recall a little while back I introduced you to a Chocolate “Love Potion”

My friend Ivette shares an updated version that adds a little more spice to an already spicy treat.  Thanks Ivette!

And BTW, if you’re keeping Passover you don’t have to give up a thing : D !!!!

Paleo Choc Pudding Recipe  (added ingredients in red ) 

2 ripe avocados  (Use one avocado for more silky mousse and 2 for thicker more fudge mousse.)
1/2 cup cocoa powder
1/2 cup honey, organic agave or maple syrup
1 tablespoon coconut oil
1 tsp vanilla extract
3-4 dates, soaked and pitted
Dash of cinnamon 
Dash of Himalayan sea salt
Optional – red pepper flakes

Blend ingredients in the food processor, serve room temp or chilled

Top with sea salt and/or red pepper flakes  & your set for a delicious treat!

whipped cream is optional but ooooh sooo good : P

Happy Passover & Bon Appetite!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

The “Skinny” on Artificial Sweeteners & Your Alternatives

Joycelyn-253webArtificial sweeteners are used in abundance in almost every “diet” drink, “lite” yogurts, puddings, and ice creams, most “low-carb” products, and almost all “reduced-sugar” products.

Yes, artificial sweeteners save you calories, but there’s growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later.  Therefore, you don’t really save any calories at all.

Some of the most popular artificial sweeteners on the market today:

 

Splenda (sucralose)- Yellow

Aspartame-Blue

Saccharine- Pink

Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.

So yes, these artificial sweeteners can make you FAT!!!!

Some natural sweetener options are  honey, organic maple syrup & organic agave, but still these options are high in calories, carbohydrates and sugars.

Your alternative?  STEVIA

I’ve yet to see any negative reports or health concerns regarding STEVIA and only positive potential health benefits.

The herb Stevia Rebauadiana, has been used for centuries by the Guarani Indians of Paraguay nutritionally and medicinally.

STEVIA acts as general tonic which increases energy levels & mental acuity

STEVIA is

•both carb-& calorie-free

•helps with digestion, reduces gas & stomach acidity

•used topically as an ointment in the treatment of eczema & acne

•an ideal sweetener for people w high blood pressure, it helps lower hypertension

•helps to reduce cravings for sweets & fatty foods and serves as an exceptional aid in weight loss & management.

 Rule of thumb: 1 tbsp is roughly equivalent to one cup of sugar in sweetness. It’s 30x sweeter than sugar.

My personal favorite based on taste is NuStevia™

“Health is Wealth”

GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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