A few words about Sugar cravings / summertime fitness goals

By Margo Belton
(From my columns in the Brooklyn Excelsior)
May 2008

                                       



                                                                                                  Photo by Jermaine Ulinwa from Pexels

You got the brutal truth about cravings in the last column (April 28th)
see sugarscience.wordpress.com

 Is there any hope in controlling the toughest craving of all- sugar craving? The food industry created artificial sugar but it is no substitute. Recent studies show that fake sugar does not fake out the brain and you will eventually seek out those very calories you are trying to avoid.  To cut a craving you have to cut the quantity. Since sugar is in everything from salad dressing to Orange juice, let's do a bit of portion control, by percentage.

Ideally, on a 2400 calorie day, 10 % is supposed to be sugar. So your average 200 lb male at 6 feet should limit his sugar calories to 240 a day, which means one  12 ounce can of soda, one energy drink, and one tall coffee with 2 raw sugar packets is already over ten percent. The energy drink is 2 cups (16 ounces)  at 32 grams of sugar or 128 calories, the soda is 12 ounces with 35 grams of sugar or 140 calories and there goes the six-pack abs already, without counting the sugar in the coffee.  If this guy manages to cut his sugar intake down to one coffee per day, with two packets(1 ounce each, 92 calories total)  he might cut the craving in 5-7 days, but he would have to be truly disciplined and may be irritable and grumpy. Unfortunately just eating less sugar is only the beginning. Training for muscles will trigger serotonin-like sugar used to, but it will take a lot of workouts before our guy prefers action to eating.

He could try to eat 5 different colors of fruits (slow-acting sugars) every 24 hours and drink more water, but he will have to be very disciplined to do this on a consistent basis. Sugar acts like a drug, especially when combined with caffeine- another drug.  Sugar, natural or artificial, fast or slow, triggers serotonin – the happy hormonal brain drug that is good for you. Now you know why you crave sugar.

The prevailing theme in all my columns is systems. I tried to debunk a lot of myths this year, especially the detox diet. You may not agree with me, but at least understand that the best way to get the results you want is to be informed. Grab a workout buddy, workout outside often, and have fun!!

Can you not afford a chef or a trainer? That is okay. You can almost read your way to your goals this summer says Margo NSCA/NASM- CPT

Summertime reading is easy with these books on weight control, because they are straightforward, with none of the Atkins tendency (barely investigated scientific theory turned into weight control miracle). You should be able to find or order these books at either Shakespeare books in the Junction or go online @ Amazon.

Your Diet Is Driving Me Crazy    - Cynthia Sass MPH.  RD.  If you have trouble sticking to something, this book is for you.

What to Eat - Marion Nestle, professor of Food Studies and Public Health NYU

Since this is written by a native New Yorker who often does NPR, Marion Nestle may sound like a familiar name. She is also familiar with the New York bodega, supermarket, and street food scene. If you want to eat healthy on the go- this book is for you!!

Thin for Life  - Anne M. Fletcher R.D.  The behavioral approach does have some validity. That is why I recommend this book. You could also go to Weight Watchers and interact in their group support sessions, but if money is an issue, this book gives you similar support.

This next group of books is written by trainers or bodybuilders. These books happen to be sensible, timeless and motivational. If you want to be built or toned, a book is a lot better than a magazine, because there is room to cover the exceptions and address the problems.

Body for Life – Bill Phillips, inspirational speaker, former owner of EAS

I visited the EAS facilities back in the early nineties. Suffice to say that Bill has made so much money that he speaks to youth for free. What does he talk about? Success. This is the book for those who are sick of being in a rut, physically or mentally. A great approach to shopping for healthy foods and getting toned or building muscle. I often see people using this book in the gym as they train. The book really assists your efforts in losing weight, building muscle and toning up.

Burn the Fat; Feed the Muscle Tom Venuto  NSCA- CSCS, a degree in exercise physiology

If you are one of these people who hate flabby thighs, love handles and muffin tops- Tom Venuto explains how to work out, eat and respect the human body as a factory/machine that produces energy almost at will.  Tom is a great trainer; he explains complicated physiology for non-science majors and designs workouts that are effective and challenging.

  You can find the books here on amazon.com
Have a great summer - Fitness Fanatic is signing off- and going out to play because school is over!!!!