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The purpose of this
example is to illustrate KNOWING NUTRITION in action and how
it can impact your eating style.
There are 4 flavors that the palate recognizes and sometimes
prefers. I have an affinity for sweet. At this point in my
life and for a couple of years I've been whittling away my
sugar and simple carbohydrate intake to manageable numbers
with the goal of coming close to zero grams of refined sugar.
Sugar being defined as refined, unnatural.
There are a number of notions, real or myth, about sugar that
I have come across in my exploration and some recent ones
that are having a great impact on my decisions. Additionally,
as I age my body communicates with me in a fashion that states
that I can no longer handle the quantities I've been ingesting
for so many years. Some of the effects of sugar I've been
feeling include sluggishness, mood swings and a lack of mental
clarity. In addition my level of vision has been starting
to heighten my awareness of sugary indulgence.
7 years of accomplishment:
- I've changed, eliminated or substituted certain types of
breads
- No longer drink pop, ice tea, fruit flavoured beverages
or juices
- Consciously choose cereals that are more natural with minimal
amounts of sugar content
- Purchase unsweetened soy beverages (eventually may eliminate
soy beverages completely but that's another story)
- No longer eat candy. Have diminished baked goods ingestion
(pastries, pies, donuts, etc). Indulge in cookies and chocolate
bars at a greatly reduced frequency
- Drink only water, herbal teas and natural or fresh squeezed
juices
- No use of sugar substitutes
- For the first time in my memory, I have gone 7 straight
days without any treats
- No longer eat white rice
Sugar stats that have opened my
eyes:
- 1 teaspoon of sugar = 4 g = approximately 15 calories
- We ingest anywhere from 300 to 550 calories of sugar per
day
- 110-158 pounds of sugar per year per person. ( I weigh 160
pounds)
- Sugar is linked to depression (mood swings), potentially
causes damage to vision
- Type II diabetes due to insulin intolerance.
- Obesity
- Sugar, refined, is nutritionally deficient
- The actual sugar content of certain foods
Areas identified as problematic
for sugar intake:
- Breakfast
- Lunch
- Dinner
- And everything in between due to snack potential.
Things that work:
- Preparation
- Will power
- Anger and guilt
- Information
- How I feel (positively and negatively)
- Support
How long I've been high on sugar:
- At least 30 years.
Behaviour Change Mechanism inspired
by KNOWING NUTRITION:
Sugar busting.
A one month attempt at reducing sugar/sweet intake with a
serious punishment at the end if success is not met.
Week 1 - One treat a day, every other day
Week 2 - One treat a day, every 2 days
Week 3 - One treat a day, every 3 days (twice a week)
Week 4 - One treat a week
Round One:
Successful!
Aftermath
Reverted to old habits but less powerful. It seems to be valid
that once you have some sugar, you want more. With the absence
of a tracking mechanism and incentive program, it's easier
to indulge. The goal for me is to truly appreciate the craving
for a sweet in comparison to mindless, habitual, overindulgence.
Secondly, regardless of the habit change, the writing is on
the wall that less sugar is healthier for me. The benefits
I've felt justify the efforts.
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