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Oh Sugar!: How to Satisfy Your Sweet Tooth Naturally for a Happy, Healthy Lifestyle

Oh Sugar!: How to Satisfy Your Sweet Tooth Naturally for a Happy, Healthy Lifestyle

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Oh Sugar!: How to Satisfy Your Sweet Tooth Naturally for a Happy, Healthy Lifestyle

Lunghezza:
172 pagine
1 ora
Pubblicato:
Jan 8, 2015
ISBN:
9781783725533
Formato:
Libro

Descrizione

Are you addicted to the ‘white stuff’? And are you aware of the dangers in your diet?

Sugar, in everything from blatantly indulgent chocolate to seemingly innocent fruit juices, is not something that manufacturers like to shout about, but the truth is it’s everywhere. Sweet treats make us happy while we’re eating them, but they also create insatiable cravings, excess fat and long-term medical conditions such as diabetes and obesity.

This book will help raise your awareness of the hidden dangers of the processed and natural foods you eat, while offering reliable advice on how to cut down your sugar intake by making better eating choices, whether you want to detox to a sugar-free diet or simply eat fewer treats.

Pubblicato:
Jan 8, 2015
ISBN:
9781783725533
Formato:
Libro

Informazioni sull'autore

Katherine Bassford is a health writer and personal trainer with a degree in experimental psychology and a masters specializing in human resource management. After obtaining a further diploma in cognitive hypnotherapy, she realized what she really wanted to do was move to the coast and write books. She now lives a few minutes’ walk from the sea and is working on her first children’s novel.

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Oh Sugar! - Katherine Bassford

OH SUGAR!

Copyright © Summersdale Publishers Ltd, 2015.

All rights reserved.

No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publishers.

Katherine Bassford has asserted her right to be identifi ed as the author of this work in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

Condition of Sale

This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, re-sold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

Vie Books is an imprint of Summersdale Publishers Ltd

Summersdale Publishers Ltd

46 West Street Chichester

West Sussex

PO19 1RP

UK

www.summersdale.com

eISBN: 978-1-78372-553-3

Substantial discounts on bulk quantities of Summersdale books are available to corporations, professional associations and other organisations. For details contact Nicky Douglas by telephone: +44 (0) 1243 756902, fax: +44 (0) 1243 786300 or email: nicky@summersdale.com.

Disclaimer

Every effort has been made to ensure that the information in this book is accurate and current at the time of publication. The author and the publisher cannot accept responsibility for any misuse or misunderstanding of any information contained herein, or any loss, damage or injury, be it health, fi nancial or otherwise, suffered by any individual or group acting upon or relying on information contained herein. None of the opinions or suggestions in this book are intended to replace medical opinion. If you have concerns about your health, please seek professional advice.

Contents


Introduction

My Story

Part 1: The Not-So-Sweet Truth

Chapter 1 – Why is Sugar So Bad For Us?

Chapter 2 – Are You Addicted to Sugar? Take the Test

Part 2: Sugar Facts and Cravings

Chapter 3 – Sugar FAQs

Chapter 4 – Discover How Much Sugar You're Really Eating (How to Read Food Labels)

Chapter 5 – Eight Ways to Satisfy Your Sweet Tooth Naturally

Chapter 6 – Three Secret Weapons

Part 3: Retrain Your Brain

Chapter 7 – Be Kind to Yourself and Other Mind-bending Tips

Chapter 8 – Breaking Habits

Chapter 9 – Happy Eating

Part 4: A Low-Sugar Day

Chapter 10 – Breakfast

Chapter 11 – Mid-morning Munchies

Chapter 12 – Lunch

Chapter 13 – Afternoon Slump

Chapter 14 – Dinner

Final Thoughts

Resources

Acknowledgements

About the Author

Introduction


When a fruit yoghurt contains more sugar than ice cream, and a cereal bar is sweeter than chocolate, you know something's gone badly wrong with our diets. Glance at the ingredients list of the food products you buy and you'll discover sugar is everywhere. It lurks in everyday foods such as bread, soup, sauces and salad dressings – and it lurks in gobsmacking amounts. A Which? analysis of 100 supermarket cereals found that almost two-thirds contained more sugar per recommended serving than a jam doughnut. (And, let's face it, who sticks to the suggested serving size? Research shows most of us eat at least twice this amount.)

  Doughnuts for breakfast does not sound like an auspicious way to start the day! But it gets worse. We know too much sugar makes us fat – that's a given – but it can also make us sick. Increasingly, the signs are that sugar or, more specifically, fructose (one half of table sugar), is the culprit behind rising levels of obesity worldwide and possibly a host of other illnesses too, including heart disease and type 2 diabetes. In the UK we each consume an average of 411 g of added sugar a week – that's almost 100 teaspoons or nearly one small bag of sugar! Over 62 per cent of us are overweight or obese, and it's predicted that five million of us will have diabetes by 2025. This book aims to put you back in control of your sugar intake, with as little stress as possible. It's purposefully slim on chemistry and big on the thing we're really interested in: the nuts and bolts of how to break a sugar addiction. 'Addiction' may sound a little dramatic, but many of us are dependent on sugar to some degree or other, we just don't know it.

The book is divided into four sections:

Part One explores why sugar is so bad for us and asks 'Are you addicted?' It's the only 'science' chapter in the book, but if you're suffering from information overload you can simply skip to the 'In a nutshell' box at the end of the section and it will tell you all you need to know.

Part Two clears up some pervasive sugar myths and explains how to figure out exactly how much sugar is in the products you buy. This is where you'll also discover eight ways to satisfy your sweet tooth naturally and three simple ways to reduce cravings.

Part Three deals with mindset. We explore a range of ways to recruit your biggest ally (your mind), and we take a step-by-step approach to breaking sugar habits. You'll also discover how a mindful approach can take the stress out of eating (and help you say goodbye to guilt trips).

Part Four outlines a low-sugar day. We'll investigate where sugar lurks in your meals and look at the best low-sugar alternatives (switching to some of these foods can easily halve your sugar intake in a week). At the end of each section, you'll find a handful of delicious low-sugar recipes for inspiration.

Finally, the Resources section lists some inspiring books and websites to take a look at if you would like to learn more about some of the topics in this book.

Don't worry, you don't need to do all of this in one go. It's possible to achieve all of the above in small, easy steps…

The small steps approach: why you don't need to cut out all sugar from this moment on

You could wake up tomorrow morning and swear you'll never eat another grain of sugar for the rest of your life. You could also vow that every day you're going to exercise for an hour, meditate for 30 minutes and repeat positive affirmations in the mirror for 15 minutes before going to work… but how long will this regime last?

  As a rule, extreme all-or-nothing goals and strict diets are a recipe for failure. When it comes to lasting change, the only thing that works is something you can do each day and continue to do for the rest of your life. That's why this isn't a book about cutting all the sugar out of your diet in one go. If you're the kind of person who isn't fazed by this, then skip to the next chapter! However, if you've tried to stop eating sugar in the past, and failed, you might find the next bit interesting…

  I came across the 'small steps' philosophy a few years ago when I read One Small Step Can Change Your Life by psychologist Dr Robert Maurer. Dr Maurer is an expert in the psychology of success and lectures on how to make major life changes with minimal disruption. He advises that in order to get yourself to do something you've been avoiding or find overwhelming, you need to make a pact with yourself that you are only going to take a small step. I'm sure you've heard this before, but when I say 'small', I mean the tiniest step known to mankind – one so minuscule it's embarrassing! For example: to create the habit of flossing your teeth, floss one tooth every night; to start exercising regularly, do one press up every day; to stop adding sugar to your cup of tea, remove a few grains from your teaspoon each week. (This is how I went from a 2-teaspoons-of-sugar tea habit down to zero.)

  As ridiculous as it sounds, these tiny steps bypass the part of the brain (the amygdala) that triggers the fight-or-flight response whenever it senses danger (real or imagined). This allows you to tiptoe past fear and resistance and take one tentative step after another. You don't need a scientific study to tell you this approach works. Which are you more likely to do: spring clean the whole house, or set a timer for 5 minutes and tidy up one area? Cut out all sugar from this moment on, or buy one less can of fizzy drink a week? The examples might seem silly but the point is, they get done. Any behaviour that is repeated frequently lays down new neural pathways in the brain. Day by day, you are building new, healthy eating habits. The process is enjoyable – it doesn't require Herculean effort – ergo, you keep doing it. Before you know it, you're doing the thing you previously thought you couldn't (even if it's something as simple as not adding sugar to your tea). The trick is to choose a first step that is so easy and non-threatening, you cannot fail.

As you read through the rest of the book, make a mental note of some small steps you can take to reduce your sugar intake. If you ever find yourself making excuses, cut back on the size of the step!

My Story


In my teens, before I knew any better, I added 2 teaspoons of sugar to every mug of tea – and it wasn't unheard of for me to drink six mugs of tea a day. That's 12 teaspoons of sugar per day, for years. I shudder when I think about it now, but at the time I thought it was a physical impossibility for me to drink tea that

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