A summary of the book EAT MOVE SLEEP Chapter 4 & 5.
CHAPTER 4
Sugar is the next nicotine
Sugar is a toxin. It fuels diabetes, obesity, heart disease and cancer. One report described sugar as “candy for cancer cells”. It accelerates aging and inflammation in the body and consequently fuels tumor growth. The lesser sugar you take, you reduce the odds of cancer. There are simply no good reason to consume any ADDED sugar beyond what you get from whole fruits and vegetables.
Like cigarettes, sugars are addictive. Each time you eat sweets, it causes your brain to light up, produce dopamine and want more sugar. Your brain also builds tolerance to sugar over time, on that mirrors the way people habituate to alcohol and tobacco. As a result, once you consume sugar, your body needs larger quantities over time to mimic the pleasurable sensation.
Eliminating all sugar from your diet tomorrow is like telling a lifetime smoker to go cold turkey. It might even be harder because sugars are embedded in so many foods, products, events and celebrations. You have a responsibility and choice to defend yourself by cutting back on ADDED sugar. Added sugar is not just packets you pour into your tea or coffee. In most cases, sugar is already added in packaged food you consume.
Learn to read and study nutritional labels and look out for the total grams (g) of sugar. The closer to zero the better. Any product with more than 10g of sugar is more than you need in a single serving.
Substitutes Are Nicotine Patches
Sugar substitutes such as artificial sweeteners are like nicotine patches. It simply replaces the regular sugar but it does not curb your cravings towards sugar. So even if you think the latest zero-calorie, organic, safe for diabetic sweetener is ok for you, it will still work against you in the long run. Once the taste of sugar hits your tongue, it sets a cycle of motion and you consume even more sugar over time.
Look at your own daily routine. Consider what you could do to curb sugar cravings in the day. Watch out for the following label ingredients: agave nectar, aspartame, corn syrup, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, honey, maltitol, saccharine, sorbitol, stevia sucrose and sugar.
If you consume fewer sugar and substitutes, your body will adapt and see a rapid benefit. As you reduce, your biological desire for sweet tastes over time, you will need less willpower to pass on the cake.
– Identify the sugar content in your favourite meal or snack. If it is more than 10g, find a replacement
– Pick one food or drink you sweeten regularly – artificially or with sugar – and consume it without the added sweetener for a week
– Be active. If you have to sit for long period of time, stand up, walk or stretch every 20 minutes.
CHAPTER 5
Judge Food by the Color of its Skin
Judge a fruit or vegetable by the color of its skin. Generally speaking, produce with dark and vibrant colour is your best bet. Broccoli, spinach, kale, bak choy, celery, cucumbers, peppers, zucchini, and other dark leafy greens are net positives for your health. Also look to red or blue fruits and vegetables as a good nutritional source. Apples, peppers, raspberries. strawberries, tomatoes and almost any fruits or vegetables with vibrant skin tone is a better choice.
A Vaccine for the Common Cold
Sleep is like a vaccine to prevent the common cold. A research was done with participants who typically had less than 7 hours of sleep before being exposed to the rhinovirus were nearly 3 times as likely to develop a cold, compared to participants who had quality sleep. Even though you cannot see it, a sound night’s sleep alters what is going on inside your body. Sleep deprivation raises blood pressure, increases inflammation and boosts risk for heart disease and stroke. These outcomes suggest sleep is an even high priority when you are likely to catch a cold or flu.
Quality Beats Quantity in Bed
You can spend 8 hours in bed and still feel lousy in the morning. The total time you spend in the bed is not the right number to watch. You can spend 9 hours on the bed yet get just 5 hours of good sleep. The problem is, time spent rolling around awake in bed doesn’t count. Nor is it healthy if you are regularly getting up in the middle of the night and struggling to fall back to sleep. Thus, quality of sleep is more important than the time spent on bed. Set yourself up for quality sleep first. Consider your diet, activity and environment. Then focus on extending how long you sleep.
– Every time you go to the store, start by loading up on fruits and vegetables with vibrant colors
– When disruptions threaten your regularly schedule, plan ahead to ensure you get a good night’s sleep
– As you make adjustments for better sleep, measure your progress. Note the time you get into bed and the time you wake up. Then rate your sleep quality on a scale of 1-10. Try developing good sleeping habits such as reading a book, avoiding TV or avoid thinking of work before getting to bed.