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Confessions of A Cereal Killer

Sugary cereal is one of the worst things you can have for breakfast. A major part of my Sugar Buster Program is giving up cereal! Yet millions of people around the world use this as their breakfast food of choice. Why would something that has nearly the same amount of sugar as a candy bar be considered a decent breakfast?

How did we come to believe that eating something that’s 50 percent sugar is part of a ‘complete balanced breakfast? People are waking up and breakfast cereal has seen its sales decline in recent years.

If cereal is brightly colored, it is probably full of sugar!

Here are some of  the “worst offenders”

  1. Froot Loops is 41.4 Percent Sugar. A 35-gram serving  contains 14.5 grams of sugar, the equivalent of 3.6 sugar packets.
  2. Apple jacks is 43% sugar. 35 grams of Apple Jacks contains the equivalent of 3.8 packets of sugar, 15 grams.
  3. Captain Crunch is 44.4% sugar, A a 35-gram serving is equivalent to 3.9 sugar packets.

Need I go on? I recommend ditching the cereal and choosing a breakfast that has a healthy fat and a healthy protein.

A solution I recommend is having dinner for breakfast. Think protein and whole carbohydrates like vegetables and salad.

Need some help with your healthy meal planning?. CLICK HERE to book a functional health coaching session with me and set yourself a plan that will work long term. Having a plan works!

Do You Have a Glucose Meter?

I recommend everyone purchase their own glucose meter as part of their “wellness tracking”.

Digital health and personalized wellness is so popular now and more people are  interested in managing their own health by changing lifestyles and healthier living.

This is your “Fitbit for blood sugar”.

Since the research is showing how blood sugar levels between 105 and 120 can have inflammatory effects on the body, I recommend you know your numbers! Test your blood sugar fasting as well as directly after a meal and 2 hours after. Experiment with different foods.

I checked at Costco today about the price. The actual glucometer is about $12 and the lancets and test strips are the expensive part. I have attached a photo of mine here.

Test strips are far and away the most expensive aspect of using a blood glucose meter. Prices on test strips can range anywhere from $8 to $50 or more per box of 50. Some manufacturers with more expensive strips offer co-pay assistance programs to help drive the cost of test strips down into this range. I also recommend you ask your doctor for a prescription for test strips!

If your glucometer is simple to use, you’re more likely to test as often as you should. For most users that means a bright, easy to read screen, buttons that are easy to handle, forgiving test strips and a reasonably small blood sample.

We now know that even in healthy people, high blood sugar after meals can, over time, damage the body, even if it never causes diabetes. In short, it’s no longer just certain people who need to worry about their blood sugar; it’s pretty much everyone. It should concern you even if you’re thin and healthy, and especially if you don’t get much exercise

CLICK HERE to learn about my Sugar Buster Program.

Top Ten Reasons Why Stress is Fattening

Effects of Stress

Let’s define stress first. Most people only think of psychological stress when they hear the term “stress”. Things like family or job issues, or traffic or money worries. Yes, these can certainly be stressful. There are also less obvious stressors and what I call “hidden” stressors that have the same physiological effect on the body.

Here are my TOP TEN HIDDEN STRESSORS that can affect our weight

  1. Sleep deprivation
  2. Digestive issues
  3. Nutrient depletion
  4. Chronic pain
  5. Environmental Toxins
  6. Dieting
  7. Over-exercise
  8. Hormonal imbalance
  9. Chronic infection

Chronic stress affects disrupts the daily cortisol rhythm. Cortisol is a steroid hormone that is responsible for a wide range of processes within the body including immune responses, the regulation of metabolism, and acting as an anti-inflammatory. It also plays an important role in the way in which the body responds to stress.

Cortisol levels are generally high in the morning as we wake from a prolonged period of sleep, with an increase of up to fifty percent in the twenty to thirty minutes after waking. This is known as the ‘cortisol awakening response’. Then, as the day progresses, our cortisol levels naturally begin to drop in a fairly constant and regular fashion that is termed a diurnal rhythm, ending up as low in the late evening. This allows the body to keep a regular sleeping pattern, with the cortisol level dropping for periods of sleep, then replenishing during the following morning.

When cortisol is out of balance, the body thinks it is being attacked and will conserve energy as much as possible. So stress has the following effects on the body which all contribute to weight gain.

  1. increased blood sugar
  2. increased storage of fat
  3. increased hunger
  4. increased belly fat to store as energy
  5. increased fatty acids and triglycerides in your blood
  6. increased cravings for quick energy foods (sugar)
  7. decreased immune function
  8. decreased fat burning (to conserve energy)
  9. decreased cell sensitivity to insulin so sugar stays in your blood stream
  10. decreased digestive function

So now you know why stress is fattening!

It helps to have a coach support you to set goals for reducing stress in your life. CLICK HERE to book a session with me.