Amazing Member Report--Sara Stadele, Mt. Horeb WI

Weight Loss Hint--Your Desk Job Doesn't Have To Make You Fat
By Rebecca Pratt 

 

 

Nutrition Hint--How To Overcome Sugar Addiction By Tricia Goss 

Do you feel like you just have to have something sweet or if not sweet then high in carbohydrates? You might be suffering from addiction to sugar. Sugar increases dopamine production in the brain, meaning you really do feel better when you have sugar, at least for a while. And when you suddenly don't have any, you can crave it much like a drug addict yearns for a fix. While it might sound like you are destined to a life of addiction to the sweet, nutrient-lacking substance, there are steps you can take to kick your habit.

Step 1
Recognize that you are battling a true addiction. As the saying goes, admitting you have a problem is the first step. Decide whether you want to go "cold turkey" or gradually cut down your sugar intake. 

Step 2
Start your day with a meal rich in lean protein and complex carbohydrates, such as eggs and whole grain toast. The combination of these foods will help you feel satiated and keep your blood sugar stable, making it easier to abstain from sweet, sugary snacks.

Step 3
Munch on fruit or "sweet" vegetables when you have the craving for something sweet. Sweet potatoes, carrots and peas are some veggie options that might curb your sweet tooth. When choosing fruit, you should opt for those with a lower glycemic index such as apples or pears as they will keep your blood sugar from spiking.

Step 4
Drink lots of water. Water is a natural detoxifier. It will also help you feel fuller and less likely to reach for a sugary treat. Many times people mistakenly think they are hungry when they are actually thirsty, so make sure you are drinking at least sixty-four ounces of water every day.

Step 5
Keep salty snacks to a minimum. Not only does something salty often bring on a desire for something sweet, but many salty snacks are actually high in carbohydrates, which is simply a form of sugar.

     

 

Metabolism Retraining Hint--Belly Got You Down? Give These Moves A Try. 

While you can't "spot-burn" belly fat, you can firm up your abdominal muscles and get a flatter belly. Traditional sit-ups aren't the most effective way to firm your tummy, however. Instead, use these exercises to target both deeper and lower abdominal muscles:

Deeper abdominal muscles. Target deeper abdominal muscles by doing "abdominal hollowing" or "drawing in the belly button." First, get down on all fours. Let your tummy hang down as you take a deep breath. Let your breath out, and at the end of your exhalation, gently draw your belly button inward and upward toward your spine. You should feel a slight tightening around your waist - think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Work up to 10 repetitions. During each effort, your spine position shouldn't change and you should breathe freely. Eventually, you'll be able to do this exercise standing up. It's so subtle, no one should be able to tell you're doing it.

Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.

For pelvic lifts, lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees aimed toward the ceiling. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.