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Articles by Connie Bennett on eDiets.com
Lose Weight
Easily: 8 Great Tips
By Connie Bennett
Special for eDiets
Soda and other sugar-sweetened drinks have been on my
mind lately. Not because I drink them myself, but because just cutting out the
non-nutritive, sugar-filled, potentially harmful beverages is a highly effective
way -- if not the most easy way -- to lose weight and improve your health.
That’s right. Just making that one simple
diet change -- removing chemically created soda and other sugar-sweetened drinks
such as sports drinks and juice drinks -- could enable you to peel off the
pounds.
In fact, a recent scientific review
published in the American Journal of Clinical Nutrition pointed out that a mere
12 ounces of sugar-laced soda a day could pile on 15 pounds in a year.
Just do the math. The most popular soft
drink sold nowadays is a 20-ounce bottle or can, which comes to 250 unnecessary
calories and about 16.87 teaspoons of sugar. Usually, you’ll be getting
high-fructose corn syrup, which some researchers now finger as a leading cause
of obesity and other health woes.
Bear in mind that I’m not even talking about those popular 42-ounce soft drinks
promoted at some fast-food restaurants and many convenience stores. If you order
one of these gargantuan drinks, you’ll get about 410 calories and around 35.28
teaspoons of sugar.
It’s also well known that if you drink soft drinks, you just don’t get full or
satisfied the way you would from regular food, so you may end up overeating and
packing in more extra calories.
Incidentally, diet drinks aren’t any better.
Some studies even suggest that the sweet taste in an artificially sweetened soft
drink could trigger sugar cravings and lead to weight gain, too.
If you’re a soda drinker, I urge you to tackle your habit right now, whether
it’s to lose weight or improve your health.
Here are seven tips to curtail your soda guzzling when you hanker for this
empty-calorie beverage:
1. Have a glass of sparkling water, with
lemon, lime or even a piece of orange tossed in for flavor.
2. Drink a glass of good old water instead. It’ll quench your thirst like a
soft drink never could.
3. Steep a couple of bags of tasty herbal tea (from Yogi Tea, Celestial
Seasonings or Good Earth) in hot water for a couple of minutes. Then add a
bunch of ice cubes. This is much more flavorful and satisfying than a soda.
4. Make your own lemonade or orangeade. Just squeeze a lemon or two into a
glass of water. You don’t even need to add a sweetener. Or take an orange
and hand squeeze half of it into water. (Eat the other half.)
5. If you’re really adventurous and really want to get out from under your
soda habit, drink a glass of green vegetable juice instead. (As you’ll
notice, I’m not recommending fruit juice, but that can be quite high in
sugar, too.)
6. Be daring and concoct your own blended goat’s milk yogurt beverage with
cinnamon or nutmeg. Then, if you like, add a few strawberries, raspberries
or blueberries. Don’t add too many berries, because even though you’re
getting natural sugar from fruit, you don’t want to get too much.
7. When you’re absolutely desperate and insist on having a soda, then share
it with a friend so you get half the calories, half the sugar and half the
caffeine that you would otherwise.
8. If you’re just not ready to say "no"
to soda just yet, then make yourself earn that empty-calorie,
nutrient-lacking beverage. First take a walk for a half hour. Then jump rope
for five minutes. Then play with a hoola hoop for another five minutes. Then
drink a glass of water. Next, before downing that soda, chew on an apple,
pear or some strawberries, with a handful of almonds.
Hey, by the time you’ve done all of this,
you may find that you’re not in the mood anymore for that soft drink.
While initially it may seem a bit overwhelming to give up a long-standing habit
of drinking soft drinks, sweetened teas or sports drinks, rest assured that your
life will be so much better just from saying no.
Indeed, the benefits could be many just by following these simple steps. You may
lose weight more readily, get more sustained energy, concentrate better, feel
more even-keeled and even get a boost in your libido.
Former sugar addict Connie Bennett, M.S.J.,
C.H.H.C. is the author of Sugar Shock! (Berkley, Dec. 26, 2006). Connie -- who
now jokingly calls herself a “Sugar Shrew No More!” -- also is an acclaimed
kick-sugar coach, certified holistic health counselor, creator of The 21-Day,
Kick-Sugar Countdown Diet and experienced journalist, who has been widely
published in such outlets as The New York Times, Los Angeles Times, The Chicago
Tribune, eDiets.com and SheKnows.com. Visit Connie’s lively, provocative
www.SugarShockBlog.com. Also, make sure to get your free report, “Sly Hidden
Sugars,” at www.SugarShock.com.
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Squash
Your Sugar Cravings!
By Connie Bennett
Special for eDiets
Think about it: Just about
all of us are good at delaying in the first place. You know how
you keep putting off cleaning the house, giving your boss that
proposal or even throwing out the garbage? More to the point,
many of us are pretty darn good at procrastinating, right? I
know I am. While I’m certainly not proud of this dubious skill,
delaying, I've found, is a fun, clever way to give
procrastination a positive spin!
I hit upon this incredible strategy back in 1998 when I was told
to kick sweets and simple carbs
on doctor's orders. To this day, I'm struck by how easy,
effortless and darn effective it is to just delay!
Everyone of any age -- unless you’re maybe a tot -- can
cultivate this tactic. All you have to do is promise yourself to
hold off for a brief period of time. Then, you can delay over
and over again, even for hours. Just think: The next morning
you'll be relieved and proud of yourself that you didn't cave
into your cravings.
Here are seven ways delaying can be your remarkable ally to help
you pull the plug on your unwanted sugar habit:
1. Delaying (first 5 minutes, then 10 minutes, 1 hour, 2 hours,
etc.) before eating that brownie, cookie or candy bar gives you
a golden opportunity to break away from your impulses to eat sweets
so that you can easily detach from them.
2. Delaying for 10 minutes, then 15 minutes, etc., allows your
cravings to readily subside while you get involved with other
things.
3. Delaying lets you take positive, health-promoting action by
simple inaction. Yes, doing absolutely nothing can be pivotal
when kicking or cutting back on sweets and quickie carbs.
4. Delaying turns procrastinating into an effective art form and
proactive gesture.
5. Delaying allows you to zero in on what foods -- if any --
you’re really craving. Does your body really need cookies, cake,
and pretzels? I highly doubt it!! Or would your amazing body
rather have water, fresh vegetables and fruits, high-quality
protein or healthy fats?
6. Delaying gives you a chance to get in touch with your true
feelings. What the heck is really going on that makes these
quickie carbs so tantalizing to you?
7. Delaying permits you to
take pride in yourself that you put off a short-lived,
self-defeating immediate gratification in favor of a long-term
positive outcome. (Isn't it far preferable to lose weight, have more energy and
concentrate better than giving in
during one moment of weakness and then suffering the
consequences?)
In short, simple delaying is
truly one of the most effective tools a successful Sugar Kicker
can use.
Pro-Active Action To Cut Your Cravings
I encourage you to become a delaying artist now. Of course, as
you know, "practice makes perfect."
• Next time you have a hankering for something sweet (that's
processed), begin by delaying. Look at your watch or a clock and
now wait for 5 minutes before putting any refined sweets in your
mouth—you can easily do that!
• Now, step outside your obsessive sugary thoughts and wait 10
minutes. It can help if you do something else in the meantime.
• Then hold off another 20 minutes. Be creative with your
delaying time. Some people find doing the dishes or putting
clothes away is a way to pull the plug on your food thoughts.
• Then really challenge yourself! Wait an hour, then 2 hours, or
maybe even the whole evening. You can do it!
• Finally, write about your experience in a journal or notebook.
By delaying, you could learn a lot about yourself and the power
of a focused mind.
Connie Bennett is a former “sugar addict” and “Sugar Shrew No
More!,” who helps folks worldwide stomp out their sugar habit.
She is author of "Sugar Shock!"; founder of The 21-Day,
Kick-Sugar Countdown Diet; creator of the Sugar Shock! Blog; a
holistic health counselor; and a journalist, who’s contributed
to The Los Angeles Times, The New York Times, The Chicago
Tribune, TV Guide, The Fort Worth Star-Telegram, Living Fit, US,
InStyle and CBS.com.
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Shake Your Sugar Habit
By Connie Bennett, M.S.J., C.H.H.C.
Special for eDiets
Annoyed because your allegedly smart, qualified M.D. thinks your
so-called sugar addiction is all in your head? Feeling
frustrated because you can't find a physician who understands
the incredible power and value of good nutrition? Feeling
hopeless about finding a doctor who gets it? Fear no more.
Plenty of open-minded, nutritionally savvy physicians and
medical practitioners are available to help you whether you feel
hooked on sugar, trying to lose weight, or suspect you have
hypoglycemia, diabetes or pre-diabetes. It’s simply smart to
find a cutting-edge doctor who takes your sugar habit seriously
and can help you get better.
Now, before you pick a doctor, do your homework. Make sure your
physician is well-trained, competent and sensitive to your
needs, and educated about blood-sugar-related issues such as
hypoglycemia and diabetes.
As you begin your search for a smart, sugar-savvy M.D., I
recommend that you first try to find a graduate of the
innovative University of Arizona Program in Integrative
Medicine, which was founded in 1994 by the pioneering,
Harvard-trained physician and best-selling author Andrew Weil,
M.D.
After interviewing Dr. Weil and doctors who graduated from this
program, I’m impressed by its goal “to lead the transformation
of health care by creating, educating and actively supporting a
community of professionals who embody the philosophy and
practice of Integrative Medicine.”
You can find a doctor in your region at the PIM website at
http://integrativemedicine.arizona.edu/alum/index.html or you
can e-mail piminfo@ahsc.arizona.edu.
If you can’t find a doctor in your area that way, then check out
some of these other organizations, which also can provide
referrals.
AlternativeMedicine.com
1650 Tiburon Boulevard
Tiburon, CA 94920 USA
Phone (800) 515-4325
http://www.alternativemedicine.com.
AlternativeMedicine.org bills itself as “the leading
alternative-medicine content provider” in the United States.
Founded in 1990, it also operates a radio show, magazine and
book division. It offers an online, searchable “Find a
Practitioner” database.
American Academy of Environmental Medicine (AAEM)
7701 East Kellogg, Suite 625
Wichita, Kansas 67207
Phone (316) 684-5500
http://www.aaem.com.
Formed in 1965, the American Academy of Environmental Medicine
is an organization of physicians trained to recognize
environmentally triggered illnesses. Doctors examine outside
factors that can have adverse effects on health, including diet,
inhalants, chemicals, radiation, heat, cold, humidity and more.
It maintains an online database of “Referable Physicians.”
Referred doctors are AAEM members, who’ve completed additional
training and passed the Academy’s board examination.
American Academy of Osteopathy
3500 DePauw Boulevard, Suite 1080
Indianapolis, IN 46268
Phone (317) 879-1881
http://www.academyofosteopathy.org/.
The American Academy of Osteopathy is dedicated to advancing
osteopathic medicine, which focuses on “treating the whole
person not just the symptoms.” Members are either osteopathic
physicians (doctors of osteopathy) or MDs with an interest in
osteopathy, including the art and science of osteopathic
manipulative treatment (OMT). It maintains an online “Find a
Physician” searchable database.
American Association of Naturopathic Physicians (AANP)
3201 New Mexico Avenue, NW Suite 350
Washington, DC 20016
Phone (202) 895-1392 or (866) 538-2267 (toll free)
http://www.naturopathic.org.
Founded in 1985, the American Association of Naturopathic
Physicians is a national society that promotes treatment
strategies that combine traditional medical science with
therapeutic nutrition, botanical medicine, homeopathy, classical
Chinese medicine, hydrotherapy, and naturopathic manipulative
therapy. It offers an online “Looking for a Naturopathic
Physician” database.
American College for Advancement in Medicine (ACAM)
23121 Verdugo Drive, Suite 204
Laguna Hills, CA 92653
Phone (949) 583-7666 or (800) 532-3688
http://www.acam.org.
The nonprofit ACAM is an alternative health-care medical
society, with nearly 1,000 physicians from 30 nations. Founded
in 1973, it is dedicated to educating physicians about
complementary and alternative medicine. It provides an online
“Doctor Search” database. You also can get the Physicians
Referral List by sending an SASE with 99 cents postage to ACAM,
P.O. Box 3427, Laguna Hills, CA 92654.
American Holistic Health Association (AHHA)
P.O. Box 17400
Anaheim, CA 92817-7400
Phone (714) 779-6152
http://ahha.org/ahre.htm.
Founded in 1989, the American Holistic Health Association is a
consumer-education group dedicated “to promoting holistic
principles: honoring the whole person (mind, body and spirit)
and encouraging people to actively participate in their own
health and healthcare.” It offers extensive online “Resource &
Referral Lists,” which includes information about holistic
doctors and how to locate treatment options.
American Holistic Medical Association (AHMA)
12101 Menaul Blvd. Northeast, Suite C
Albuquerque, NM 87112
Phone (505) 292-7788
http://www.holisticmedicine.org.
The American Holistic Medical Association, founded in 1978, is a
membership organization of nearly 1,000 licensed health-care
professionals who practice holistic medicine, which is the art
and science of healing that addresses the whole person -- body,
mind, and spirit. The association maintains an online “Physician
Referral Directory.” A bound, printed copy of “Doctor Finder” is
available for $15 by writing to the address listed. To read,
“How to Choose a Holistic Practitioner,” see http://holisticmedicine.org/public/pub_selecting.shtml.
The Institute for Functional Medicine
4411 Pt. Fosdick Drive NW, Suite 305
P.O. Box 1697
Gig Harbor, WA 98335
Phone (800) 228-0622
Fax (253) 853-6766
www.functionalmedicine.org.
The Institute of Functional Medicine seeks to improve patients’
health through prevention, early assessment and comprehensive
management of complex, chronic disease. Functional medicine is a
science-based field of health care that emphasizes “patient
care” rather than “disease care.” Functional medicine
specialists examine core clinical imbalances that underlie
various disease conditions, which could arise out of diet,
exercise and trauma. The institute maintains an online FM
Practitioner Search database at www.functionalmedicine.org/findfmphysician/form.asp.
Life Extension Foundation (LEF)
1100 W. Commercial Blvd.
Fort Lauderdale, FL 33309
Phone (954) 766-8433 or (800) 544-4440
http://www.lef.org/doctors/directoryofdoctors01.html.
Officially incorporated in 1980, the Life Extension Foundation
is a nonprofit organization that seeks to radically extend the
healthy human lifespan. It maintains an online “Directory of
Innovative Physicians.”
How to Choose & Approach Your Potential Doctor
Now that you have great leads to find doctors, it’s vital to get
a handle on exactly what you need. Find the professional who has
the right mix of qualities, experience and beliefs for you.
(Special thanks to Roberta Ruggiero, author of Do’s and Don’ts
of Hypoglycemia, for some of these ideas.)
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Choose your physician carefully,
preferably not during an emergency situation.
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Call the doctor’s office ahead of
time and ask: “Do you treat hypoglycemia, pre-diabetes or
diabetes? How do you
test for it?” (A 5-hour Glucose
Tolerance Test could be helpful.) “Do you provide
nutritional counseling or can you refer me to someone? What
is your consultation fee, and do you accept insurance?”
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Check your would-be doctor’s
references by asking other patients, if you know any, and/or
doing research online.
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Don’t be intimidated by your
would-be doctor. He or she is there to help you.
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Bring a diet/symptom diary to the
doctor’s office. This should include a list of everything
you’ve eaten or medication(s) you’ve taken in the past five
to seven days, as well as the times you ate and any symptoms
or reactions afterward.
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Prepare a list of questions, and
discuss your concerns and goals.
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Ask for a complete prevention
program, and write down instructions you receive.
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If you don’t like the first physician you
see, see another one instead. There’s no need to go back to
someone with whom you didn’t click.
Finally, please bear in mind that how you feel is often (though
certainly not always) in your own hands. You can choose to treat
yourself like a jewel or a garbage can. Now, take charge and
find the right health-care provider for you.
The and health and fitness pros at eDiets can help you
combine exercise with a sound meal plan to get healthy and in
shape. Try our popular and tasty GI Diet. To learn more,
CLICK HERE and complete a free personal profile.
Connie Bennett, M.S. J., C.H.H.C., is author of "Sugar Shock!" (Jan. 2007); founder of The 21-Day, Kick-Sugar Countdown
Diet; creator of the Sugar Shock! Blog (www.SugarShockBlog.com);
and a certified holistic health counselor.
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