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Obession with Sugar Can Get Us Killed, Here’s How I Curbed My Sweet Tooth

Obession with Sugar Can Get Us Killed, Here’s How I Curbed My Sweet Tooth

When we feel stressed or sad, the first thing that pops up in our minds is the tempting sugary food. The pleasure brought by it is just soooo incomparable. From child to adult and to elderly, very few of us really hate the taste of sweetness. We’re born to like sugar.

But we also know how bad it can be when we consume much sugar.

Obesity, diabetes, heart disease, and many more serious health issues are the possible results of consuming too much sugar. All of these increase our risk of dying.

And here’s the shocking fact: the average American consumes 22 teaspoons of sugar daily, which is more than two times the amount suggested by the American Heart Association.[1] Perhaps it’s one of the reasons why obesity rates see startling increase over the past few decades.

It’s time to do a sugar detox before it’s too late.

Not All the Sugars Are Your Friends…

Sugar is everywhere. But it exists in different forms. Some are inevitable while some are not.

If you have ever studied some science in high school, you would know that sugar comes in at least three major forms: simple sugar, double sugar, and carbohydrate. Sometimes they exist in foods naturally: bread, rice, pasta, potatoes, fruit, milk, and so on. So it’s quite impossible to avoid the intake of sugar when carbohydrate makes one of the major staple foods.

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Actually, what we should avoid is the added sugar.

Added sugars, or refined sugars, are the sugars added during the manufacture of foods. They are often found in soft drinks, sports drinks, cookies, candies, desserts, ketchup, and salad dressing. These are the culprits of obesity and all the other related health problems.

Let’s see how you can quit the addiction of sugar to take back the control of your health.

1. Quit Soda Drinks (and Other Sweetened Beverages)

Soda, fruit juice, iced tea, energy drinks, smoothies, and many other sugary drinks are the sneaky sources of added sugars. One can of cola contains 39 g of sugar, which is more than 9 teaspoons, and equal to the suggested daily limit of sugar intake for most men.

Diet soda is not a good alternative either. It is associated with health problems like heart diseases. Diet soda drinkers are also more likely to be overweight than regular soda drinkers.

Liquid sugar calories are even worse than the solid ones, as you don’t feel full and you’ll keep drinking more throughout the day.

So quit sugary drinks. Perhaps start by switching to diet soda, or mixing the sugary drinks with water, and then gradually stop drinking all kinds of sugary drinks.

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    2. Give Up Simple-Carb Sweet Treats

    Cookies, muffins, pastries, and other sweet treats have little nutritional value but are dense with added sugars. They mess with our blood glucose level, providing energy that doesn’t last long.

    So next time, when you want to have some treats, have some whole grains instead. They’re more complex in structure so it takes longer time to digest. As a result, they’re absorbed more slowly and provide us steady energy.

    Or you can go for the non-starchy vegetables such as greens, the broccoli family, mushrooms, onions, tomatoes, eggplant, and so on. You get to eat as much as you want and they can surely help you lose weight.

    3. Ease off the Table Sugar

    If you’re that kind of person who always adds sugar to your coffee or food, it’s time for you to change the habit. Cut down the amount of sugar or honey you add to your tea or coffee. From 2 teaspoons to 1 teaspoon, and then from 1 to 0.

    You may also find substitutes. A slice of orange or some milk will do. Or you can use vanilla powder to add flavor. Order an unsweetened drink and add sweet kick with cinnamon, nutmeg, and ginger. These are all the possible ways to make your drink taste sweet without using sugar.

    The same goes for French toast or pancake. Skip the sugar or the maple syrup. Gradually, you will find yourself less addicted to sugar.

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      4. Indulge in More Healthy Fats

      The word ‘fats’ sounds scary to many people. But actually, fat doesn’t make people overweight, sugar does. Fat gives you the sense of fullness, balances your blood sugar and serves as the energy fuel. Healthy fats can be found from food like olive oil, peanut oil, nuts, seeds, and avocados.

      Remember, when we say healthy fats, this means there’re unhealthy fats. They are the saturated fats and trans fats. Food with saturated fats includes fatty cuts of beef, pork, and lamb, high fat dairy foods (whole milk, butter, cheese, ice cream), and tropical oils (coconut oil, palm oil), while fried foods, margarine, processed snack foods (crackers, microwave popcorn) contains trans fat. Don’t mix them up with those healthy fats.

      5. Have More Lean Protein

      Protein is a very important element for our body. Many structures in our body are made up of protein. It is the key to balance blood sugar and insulin and cut cravings. You may start your day with a high protein breakfast and continue your day with other foods with a high composition of protein in every meal. Forget about the traditional starch and sugar combo breakfast. Go for nuts, seeds, eggs, fish, chicken or grass-fed meat.

      6. Buy Foods Labeled ‘Unsweetened’

      When you’re in a grocery store doing some shopping, buy foods labeled ‘no added sugar’ or ‘unsweetened’. Some manufacturers now produce unsweetened versions of some common foods and they’re easily found in most grocery stores. You can find unsweetened non-dairy milk like almond and soy, nut butters (those made with only nuts and salt), applesauce, oatmeal, and canned fruit easily.

      7. Suss Out Sugary Restaurant Foods

      Eating out is not always a healthy choice. Many types of cuisines we find delicious are in fact smothered in sauces or coatings with added sugar. Glazes, condiments, and even pasta sauces are often loaded with sugar. The crust of a pizza is also likely to pack hidden sugar.

      So be aware of what you’re eating in restaurants. Avoid those foods with brown sugar, corn syrup, and all the other ways to say ‘sugar’. The best way is to cook at home so that you can have delicious healthy foods in a cheap way.

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        8. Have a Fruit-based Dessert

        If you can’t resist your strong craving for dessert, go for a fruit-based dessert. Fruit contains fructose, which is a kind of natural sugar and gives you the similar taste of sweet. That way, at least you can enjoy the sweetness without doing too much harm to your body.

        Instead of desserts like macaron and tiramisu, you can choose to have something like apple pie or blueberry cheese cake. But remember, it’s always better to say NO to dessert!

          9. Get Enough Sleep

          A good health is not only about diet but also every other aspect of your lifestyle. Insufficient sleep drives sugar and carb cravings by affecting your appetite hormones. Studies show that people who sleep for just two hours a day suffer from a rise in hunger hormones and a decrease in appetite-suppressants. Your body is simple. If you sleep less, you need more energy so you need to eat more. If you sleep less than 8 hours per day, get more sleep tonight!

          Slash Sugar from Your Diet Now

          These are all the ways to do a sugar detox effectively. But remember, none of these helps if you lack the determination. Start from the smallest thing to the biggest thing and do it step by step. One day you will find changes on your body!

          Reference

          [1] Harvard School of Public Health: Added Sugar in the Diet

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          Sheba Leung

          Translator. Sport lover. Traveler.

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          Last Updated on October 15, 2019

          How To Be Successful In Life? 13 Tips From The Most Successful People

          How To Be Successful In Life? 13 Tips From The Most Successful People

          What is success to you? How to be successful in life?

          To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

          All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

          There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

          With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

          What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

          1. Think Big

            From Michelangelo Buonarroti, Great Renaissance Artist:

            “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

            There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

            Imagine then, if he decided not to work as an artist.

            Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

            Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
            Instead be ambitious.

            2. Find What You Love to Do and Do It

              From Oprah Winfrey, Media Mogul:

              “You know you are on the road to success if you would do your job and not be paid for it.”

              This is a good quote to remember and think about when you’re at work.

              Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

              If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

              Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

              Not sure what your passion is yet? You should learn about this Motivation Engine first.

              Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

              3. Learn How to Balance Life

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                From Phil Knight, CEO of Nike Inc.:

                “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                All too often, people think that to be successful, they need to make the object of their success their life.

                If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                4. Do Not Be Afraid of Failure

                  From Henry Ford, Founder of Ford Motors:

                  “Failure is simply the opportunity to begin again, this time more intelligently.”

                  There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                  Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                  His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                  He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                  Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                  Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                  If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                  5. Have an Unwavering Resolution to Succeed

                    From Colonel Sanders, Founder of KFC:

                    “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                    This, in many ways relates to the above quote about learning from your failures.

                    It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                    If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                    Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                    6. Be a Person of Action

                      From Leonardo da Vinci, Renaissance Genius:

                      “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                      Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                      Think about it, picture someone like William Shakespeare:

                      When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                      You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                      All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                      Applying this to you?

                      Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                      7. Cultivate Positive Relationships

                        From Theodore Roosevelt, 26th President of America: “

                        The most important single ingredient in the formula of success is knowing how to get along with people.”

                        The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                        People liked them. They wanted them to do well.

                        This is key to good leadership.

                        It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                        But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                        What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                        As such, help people and they may help you; and be good to people, and they my be good to you.

                        8. Don’t Be Afraid of Introducing New Ideas

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                          From Mark Twain, Famed Author:

                          “A person with a new idea is a crank until the idea succeeds.”

                          It is an unfortunate truth that those with the boldest ideas are often disregarded.

                          Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                          If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                          9. Believe in Your Capacity to Succeed

                            From Walter Disney, Founder of Walt Disney Company:

                            “If you can dream it, you can do it.”

                            Success has to be something you can imagine yourself achieving.

                            It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                            Keep dreaming!

                            10. Always Maintain a Positive Mental Attitude

                              From Thomas Jefferson, 3rd President of America:

                              “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                              Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                              Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                              If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                              However with the wrong mindset of doubt, you’ll be much easier to stop.

                              11. Don’t Let Discouragement Stop You from Pressing On

                                From Abraham Lincoln, 16th President of America:

                                “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                When surrounded by doubts, giving up can actually seem like a good idea.

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                                Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                This is How Self Doubt Keeps You Stuck and How to Overcome It

                                12. Be Willing to Work Hard

                                  From JC Penny, Founder of JC Penney Inc.:

                                  “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                  You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                  Whichever way you frame it, they say one thing:

                                  True success comes from work.

                                  You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                  Check out this article and you’ll understand Why Hard Work Beats Talent.

                                  13. Be Brave Enough to Follow Your Intuition

                                    From Steve Jobs, Co-founder of Apple Inc.:

                                    “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                    In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                    If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                    It’s like how your body can detect danger even when things seem safe.

                                    Ultimately then, you need to trust your own instincts.

                                    Final Thoughts

                                    What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                    Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                    More to Help You Succeed in Life

                                    Featured photo credit: Ryan Wong via unsplash.com

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