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Healthy Habits: Cut Back on Refined Sugars

Eat Lots of Complex Carbohydrates
Build your daily diet around an abundance of fruits, vegetables, and starches. These foods contain sugars that need breaking down before they enter your bloodstream. They keep your blood-sugar level on an even keel, not the up and down "yo-yo" effect of sweets made with refined sugar – sugar highs and sugar lows. As your blood-sugar level stabilizes, you will find yourself craving refined sugar products less and less. Your body simply doesn't need that instant sugar energy.

Examine the Stressors in Your Life
Many of us turn to food, especially sweets, for a sense of psychological comfort. I know that for me, if I'm frustrated, frightened, or angry, one of the ways I'm always tempted to deal with it is to lose myself in a Snickers bar. But if I do, I'm not only still frustrated, frightened, or angry, but I've added to my inner turmoil by being mad at myself for what I've just done to my body.

Next time you find yourself reaching for the Coke Classic or a Hershey's bar, stop and ask yourself why. Analyze the situation. Are you craving sugar, something you know is bad for your health, as a pacifier? A kind of appeasement for something that's going on outside your body? Try to identify those things that trigger your cravings for sugar and make every effort to control them.

1. Jane Brody, Jane Brody's Nutrition Book (New York: Bantam Books, 1981), page 119.
2. Marilyn Diamond,
The American Vegetarian Cookbook (New York: Warner Books, 1990), page 327.
3. Brody, page 119.
4. Karen MacNeil,
The Book of Whole Foods: Nutrition and Cuisine (New York: Vintage Books, 1981), pages 304-305.
5. Brody, page 121.
6. Brody, page 121.
7. Brody, page 121.
8. Brody, page 122.
9. Gordon S. Tessler,
Lazy Person's Guide to Better Nutrition (San Diego, CA: Better Health Publishers, 1984), page 112.
10. MacNeil, page 312.
11. MacNeil, page 310.
12. MacNeil, page 305.
13. Brody, page 122.
14. Nancy Appleton,
Lick the Sugar Habit (Garden City Park, NY: Avery Publishing Group, 1988), pages 42, 43.
15. David Reuben,
Everything You Always Wanted to Know About Nutrition (New York: Simon and Schuster, 1978), page 206.
16. Tessler, page 186.
17. Tessler, page 89.
18. JoAnn Rachor,
Of These You May Freely Eat (Sunfield, MI: Family Health Publications, 1986), page 83.
19. Diamond, page 327.
20. William G. Crook,
The Yeast Connection (Jackson, TN: Professional Books, 1985), pages 17-26.
21. Appleton, pages 41-74.
22. Reuben, page 211.
23. Appleton, page 118.


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From HEALTHY HABITS: 20 Simple Ways to Improve Your Health by David J. Frahm as used by arrangement with Jeremy P. Tarcher, a member of Penguin Group (USA) Inc. Copyright © 2003 by David and Anne Frahm. All rights reserved.

To order this book visit www.penguin.com. Get a 15% discount with the coupon code FENPARENT.


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