So far we have examined the concept of understanding , choosing and developing keystone habits in our lifestyle. Keystone refers to a locking, positively reinforced habit that links, connects and synergistically influences other related habits so that additional healthy routines may follow. A healthy exercise habit directly effects our energy levels, concentration ,mood and strength. It also influence and ties into other keystone habits of better sleep, improved posture and nutrition. A person is more likely to enlist a healthy diet when they are already exercising regularly.
And visa -versa. A person with a healthier diet is more likely to want to move! For this reason, its time to consider a healthier choice for change in our nutrition. The most basic place to start is by examining the detrimental effects of sugar in our bodies. Specifically refined sugar in the form of sucrose (white table sugar) and high density corn syrup.(fructose)
If you want an inspiring, shocking and informative analysis of the toxic effects of sugar in our culture, I would highly recommend checking out Dr Lustigs video entitled the bitter truth. I will highlight some of the key points.

  1. Fructose is the most problematic contributor to obesity in our society. Biochemically , it converts more to fat once ingested than eating fat does. Our hormonal system functions to store sugar as fat if it is steadily ingested and not immediately burned.
  2. It is biochemically similar to alcohol in that its chronic intake is highly addictive and causes toxicity to the liver and leads to metabolic and cardiovascular disease including diabetes, atherosclerosis and gout.
  3. It is the single biggest deterrent to sustainable weight loss. Culturally, the public has the continual misperception that the simple solution to losing weight is to eat less and exercise more. Studies have shown over and over that this formula does not work as a population. Choosing the right food and avoiding the refined sugars and flours is more important than quantity.
  4. It blocks the production of leptin which is the satiety hormone that tells you when you are full. More sugar means you stay hungry and you eat more.
  5. It is a very inexpensive food additive and sweetener that adds flavour to prepared foods and drinks. When the movement to remove saturated fat from the diet was exposed, everyone sought out labels that boasted zero trans fat. What they didn’t boast was that without the fat , the product was tasteless. All the flavour was gone. In order to put the flavour back in, high density corn syrup was added.. The key ingredient of this is refined fructose.
    Fructose is a natural sugar found in fruit. So how come fruit isn’t bad you if fructose is? Because in its natural unrefined state. it is less concentrated and is bound in fibre, Most addictive compounds from cocaine to heroine to sugar are not dangerous in their natural organic form only when they are refined, An apple a day keeps the doctor away still holds true because the fiber in the pulp is very healthy for digestion and pushes the fructose through so that it is not stored.

In contrast, HFCS is stored in the body over time. Dr Lustigs research demonstrates that the chronic ingestion of sugar after 3 months is more toxic than alcohol. The main reason why it cannot be government regulated is because it is not metabolized in the brain. This means that while you may experience a sugar rush. you cant get drunk off it and therefore your motor function cannot be impaired. Acute sugar intake is not the concern, therefore no action to regulate.
However , the interest must turn to the chronic long term intake and effects . When the objective is healthy lifestyle changes, we must consider choosing and developing long term sustainable habits .Therefore the elimination of excess refined sugar is KEY. Simple but not easy for many. There is, after all, an addictive element to this, So how can my fellow sweet tooth lovers of chocolate, candy, ice cream and cake conquer this battle? Stay tuned for next blog when I share my story and apply the volcano model to how I overcame my sugar craving and cut it out of my diet. If I did. you can too.

Have you ever experienced difficulty resisting sweets? Have you noticed your children do to? There is a genetic link to this, On a scale of 1 to 10, what is your craving susceptibility? Please share