nutrition so long, sugar
The good news: You don’t have to give up all sweets. You can make signifi cant health gains by reducing dietary sugar by just one- third, says Johnson. First, fi gure out where sugar lurks in the foods you commonly eat. Consider what triggers your urge to eat sweets: Is it stress, fatigue, low blood sugar, boredom, a blue mood? T en, follow these simple strategies to curb cravings.
Graze on high-protein meals. People who get irritable when they’re hungry often reach for sugar to “pump them up,” explains Teitelbaum. T is quick fi x taxes the adrenal glands, which work overtime to maintain blood sugar levels. To break the up-and-down cycle, eat small, high-protein meals throughout the day. Start with a breakfast of scrambled eggs or tofu. Eat a salmon-topped salad for lunch, and end the day with lean meat and a side of quinoa. Snack on moderate amounts of nuts, cheeses, and hard-boiled eggs, as well as one or two pieces of whole fresh fruit daily.
Drink cold water and rub your ears. Instead of reaching for energy drinks or coff ee concoctions when you’re tired, try sipping ice water. T en, use your thumb and forefi nger to rub up and down the outer ear for ten seconds. Get up, go outside for fresh air, and stretch for a few minutes. T ese tactics naturally turn on the sympathetic nervous system, or the body’s get-up-and-go response, says Teitelbaum.
Choose whole fruit. Besides off ering blood sugar–balancing fi ber that fruit juices lack, whole fruits contain vitamins and antioxidants like quercetin and resveratrol that counter fructose’s fat-storing eff ect, Johnson says. To get more of these nutrients, choose ripe, but not too ripe, fruit such as kiwi, apples, and blueberries. ➻
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2012 by Natren Inc. All rights reserved. The symbol ® denotes a registered trademark of Natren Inc.
58 deliciousliving | march 2012 DL312
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