Just a Girl Lost 2

Just a girl lost~ Here I share bits & pieces of me, in poetry, prose, music & posts from writers who inspire me.


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Because I LOVE Sugar, but it doesn’t love me ~

Hey there!

I found this awesome article about how to fight against those sugar cravings that are always trying to get us in trouble.   This Thanksgiving we had so many desserts!  I think because my mom has diabetes that she decided to make EXTRA desserts so she could eat vicariously thru us!  lol    We had pumpkin/pecan pie, chocolate mousse pie, ChocolateChocolateCaramelCheesecake and a marble Bundt cake. She must have been jonesing for that sweet sweet stuff!  I was so full from eating turkey & cornbread dressing & ginger glazed curry meatballs, that I didn’t even look at the desserts until that evening. 

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(my photo)

I went downstairs and took a little sample of each one. YUM… YUM… YUM!!

The bad thing is that when I woke up that morning guess what I was craving and dying for??  Dessert.  So, I ate dessert for breakfast and felt like an idiot and realized that sugar was an insidious little bugger and would always have the upper hand with me and dammit, WHY WHY WHY?????  Why Sugar?? Why are you so delicious, divine, delectable, decadent and damming?? why can I not resist you??? ugh

I am trying, as is my mother.  The fact that she made so many desserts made me realize that that woman has a sweet tooth!  I guess we all do?

It’s funny, but not funny because diabetes is a very serious disease and it’s very hard to change old habits and give up our favorite cravings.  To help my mom we are all learning how to make suger-free (using Splenda instead) and low carb desserts.   It’s good for all of us, not just her and it’s so worth taking the time to do.   Our bodies are our temples after all and we need to treat them as as such.

Hope you enjoy the article and site.

Niki

@justagirllost2

 

 

 

 

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Crush Sugar Cravings With These 6 Tips

Posted by Lori Shemek; November 30, 2017

Do you feel chained to sugar and its ill effects? If you eat sugar everyday or excessively, and you want to reduce your sugar intake to promote better health, stop the bloating and fatigue, along with shifting your body into a fat burning mode (as opposed to a fat storing mode), you are ready to win the battle against the sweet stuff.

Implement These Six Tips to Achieve Sugar Freedom:

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1. Use the Sugar Freedom Trifecta Plate

We all need guidelines to ensure success and the Sugar Freedom Trifecta Plate is going to help you. The best part? You are going to be adding to your plate, not taking away. You will be adding delicious healthy fats, clean lean protein and healthy fiber.

Adding these three food groups (the trifecta) will help prevent up and down blood sugar swings that happen quickly with the wrong foods. Foods such as: sugar, excess carbohydrates, white flour products, chips, processed junk foods, which all send your blood sugar crashing. What do you do when your blood sugar plummets? You go in search for that candy bar to bring your blood sugar back up as the body always needs to maintain balance. This is a key component of the sugar addiction cycle.

Every plate should have protein, fat and fiber – the Sugar Freedom Trifecta. Add in healthy proteins such chicken, wild fish, whole eggs, and grass fed beef or lamb. [Ratliff, J., Leite, J. O., de Ogburn, R., Puglisi, M. J., VanHeest, J., & Fernandez, M. L. (2010). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2), 96-103.]

Add in those healthy fats like nuts and seeds, creamy avocados and coconut. Then add the fiber! Avocado is an excellent choice, as you not only get the great healthy fat, but the high fiber as well. All varieties of veggies are a key fiber choice and especially leafy greens, along with chia seeds and nuts as well.

2. Engage in Interval Training

Interval training is a form of exercise that is done in short bursts and effectively triggers an endorphin and dopamine response; exactly what sugar does, however, sugar’s lasting effects promote inflammatory health conditions, including weight gain down the road.

Exercise in general promotes the ‘happiness’ neurotransmitter, serotonin. When you have plenty of serotonin, you are less likely to have cravings for sweets. However, Interval training or burst training has many benefits compared to traditional longer cardio. [https://www.ncbi.nlm.nih.gov/pubmed/23835594]

This quick and efficient form of exercise helps to boost metabolism for over 24 hours and takes just minutes! It helps to use up those fat-storing enzymes such as lipoprotein lipase (LPL) that essentially locks the door of our fat cells – think fat storage. Use interval training with any form of exercise such as walking, running, biking, elliptical trainer, your own body weight such as in the image below and more.

Here is a basic Interval Training example:

Go as fast as you can for 30 seconds, go back to a slow to moderate pace for 90 seconds. Repeat 8 times. That’s It!

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3. Eat Something Sour

Eating anything sour such as lemon juice or apple cider vinegar can help quash sugar cravings by taking your sweet tooth away. Lemons in particular, help prevent fluctuations in blood sugar levels. One major benefit is the citric acid in lemon helps slow the conversion of carbohydrates to sugar. Lemons also contain the soluble fiber pectin that forms a gel in the stomach preventing hunger and cravings.

4. Add Supplements

Adding in specific supplements will powerfully reduce sugar cravings without relying on will power alone. This is that one time (with physician’s approval) if you are going to take supplements, will make a robust difference. The correct supplements make the whole process of crushing sugar cravings so much easier!

Here are my top 3 recommended Sugar Freedom supplements:

L-Glutamine (500 mg. twice daily) This amino acid will stop sugar cravings in their tracks.

Chromium Picolinate (400-600 mcg daily). Chromium picolinate will balance blood sugar kicking sugar cravings to the curb within three days in most cases.

Alpha Lipoic Acid (250 mg. daily). This supplement will help stabilize blood sugar levels, so you don’t get the munchies or get hungry a few hours after eating,

5. Reduce Stress

So many people are stressed with work, family and other obligations. They reach for food to soothe frazzled, anxious nerves. When you are stressed, you raise the stress hormone cortisol that lowers the feel-good neurotransmitters dopamine and serotonin and that is going to send you right to the carbohydrates and sweets. The hormone cortisol is also a fat storage hormone – especially inflammatory belly fat.

The key takeaway here is to practice stress reduction every day. To effectively combat stress, we need to activate the body’s natural relaxation response.

Examples include: deep breathing (such as the 4-7-8 Technique below), a warm bath with lavender essential oil, massage, yoga, meditation or guided mediation [Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post]specifically for stress reduction, or the #1 stress reduction technique: exercise.

We need to get moving to manage stress. Exercise is important in every facet of our health and will help to boost your feel-good endorphins making you more resilient to sugar cravings.

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6. Get Crucial Sleep

Do you know what happens when we lose just one night of quality sleep? We become more insulin resistant, the ‘feel-good’ neurotransmitter serotonin is lowered, the stress hormone (belly fat hormone) cortisol is raised and after just one night of poor sleep, you are also left hungrier the next day … and it’s not for broccoli, but for high carbohydrate, sugar-laden foods. Once you get started on that cycle of using carbs such as sugar to increase energy, it will wreak havoc with your weight and health. [“New Pathways From Short Sleep to Obesity? Associations Between Short Sleep and ‘Secondary’ Eating and Drinking Behavior” by Gabriel S. Tajeu, DrPH, MPH; and Bisakha Sen, PhD in American Journal of Health Promotion.]

Make time for sleep. Incorporate 7-8 hours of quality sleep each night. If you have trouble falling asleep or wake up during the night, use this highly effective breathing 4-7-8 technique that can put you back to sleep right away:

Breath in through your nose for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Repeat 6 times or as often as needed. This will make a powerful difference in reducing your sugar cravings.

These six tips have been shown to help crush even the most powerful sugar cravings. Follow them and you will begin to feel vibrant health and leaner in no time.

 

References

Lawler, David. “America’s Sugar Addiction: Just How Bad Is It?” The Telegraph.

Locker, Melissa. “Oreos May Be As Addictive As Cocaine.” Time.

Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post.

Dinicolantonio, James, and Sean Lucan. “Sugar Season. It’s Everywhere, and Addictive.” The New York Times.

Ratliff, J., Leite, J. O., de Ogburn, R., Puglisi, M. J., VanHeest, J., & Fernandez, M. L. (2010). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2), 96-103.

“New Pathways From Short Sleep to Obesity? Associations Between Short Sleep and ‘Secondary’ Eating and Drinking Behavior” by Gabriel S. Tajeu, DrPH, MPH; and Bisakha Sen, PhD in American

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Crush Sugar Cravings With These 6 Tips https://drlorishemek.com/crush-sugar-cravings-with-these-6-tips/ via @LoriShemek

 

 

 

 

 

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Be a lotus flower…

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“As a lotus flower is born in water, grows in water and rises out of water to stand above it unsoiled, so I, born in the world, raised in the world having overcome the world, live unsoiled by the world”

 

~ Buddha

 

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©justagirllost2


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I’m New

 

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I’ve changed

the old me is in the rearview

I’ve changed

the new me drags no chains

my heart ~ my thoughts

my decisions rearranged

I’m new

everyday,

from this day thru

I’m new

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©justagirllost2

A new song I love and I hope you will love it as much as I do ~ xo

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Dreamers ~ Quote by Harriet Tubman

“Every great dream begins with a dreamer.

Always remember, you have within you the strength,

the patience, and the passion to reach for the stars to change the world.”

~Harriet Tubman

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©justagirllost2 ~ M. Mendez

*photo from Pinterest. If you know the photographer, please let me know. 


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The Beatles

One of my favorite groups of all time, The Beatles. I remember listening to all the albums that my mom got in her album of the month club and The Beatles albums were always my favorites played over & over & over again, and then, when I was about 11,  we went visit my older, hipper cousins and I heard Sgt. Peppers Lonely Hearts Club Band for the first time and it was nirvana.  I believe it was the soundtrack album from the movie of the same title.  I rushed out and bought that album and felt so cool.  As I’ve gotten older and especially now, I realize just how talented and beyond extraordinary The Beatles were.

I love pretty much every single one of their songs, but my 2 most favorite are Norwegian Wood, sung by John Lennon and While My Guitar Gently Weeps by George Harrison.

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“While My Guitar Gently Weeps” is a song from their 1968 double album The Beatles (also known as “the White Album”). It was written by George Harrison and the recording includes a lead guitar part played by Eric Clapton.

“Norwegian Wood” was one of the first Western pop songs to feature the sitar, an Indian instrument.  John Lennon wrote it about an affair he was having on his wife, Cynthia, which to me was/is a pretty sh*tty thing to do, but my God, what a song!  I don’t think of singer or songwriter or reason for or what the song is about when I hear it, all I think of is another world, another place, another time, another universe called music.  It’s simply beautiful, breathtaking and bliss for my senses.

 

https://www.beatlesbible.com/songs/norwegian-wood-this-bird-has-flown/

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I’m posting some videos below with the original versions and some really fabulous cover versions, imho.

I hope you get swept away and lost in their magic as much as I did and always do when I listen to them.  I would also love to know some of your favorites by The Beatles!   Enjoy!

Niki 💕

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and…  one more just for FUN!!  💕 💕

 

 


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rebel just for kicks now

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My new favorite song and band and video!!  Enjoy!  ❤

Niki

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“Feel It Still”

Can’t keep my hands to myself
Think I’ll dust em off, put em back up on the shelf
In case my little baby girl is in need
Am I coming out of left field?Ooh woo, I’m a rebel just for kicks now
I been feeling it since 1966 now
Might be over now, but I feel it still
Ooh woo, I’m a rebel just for kicks now
Let me kick it like it’s 1986 now
Might be over now, but I feel it stillGot another mouth to feed
Leave her with a baby sitter, mama call the grave digger
Gone with the fallen leaves
Am I coming out of left field?Ooh woo, I’m a rebel just for kicks now
I been feeling it since 1966 now
Might of had your fill, but you feel it still
Ooh woo, I’m a rebel just for kicks now
Let me kick it like it’s 1986 now
Might be over now, but I feel it stillWe could fight a war for peace
Give in to that easy living
Goodbye to my hopes and dreams
Stop flipping for my enemies
We could wave until the walls come down
(I’m a rebel just for kicks now)
It’s time to give a little tip
Kids in the middle, move over till it falls
Don’t bother meIs it coming
Is it coming
Is it coming
Is it coming
Is it coming
Is it coming back?Ooh woo, I’m a rebel just for kicks, yeah
Your love is an abyss for my heart to eclipse now
Might be over now, but I feel it stillOoh woo, I’m a rebel just for kicks now
I been feeling it since 1966 now
Might be over now, but I feel it still
Ooh woo, I’m a rebel just for kicks now
Let me kick it like it’s 1986 now
Might be over now, but I feel it still
Might of had your fill, but you feel it still

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“Feel It Still” is the second single from the upcoming album “Woodstock,” following “Noise Pollution [Version A, Vocal Up Mix 1.3],” which was released on December 2nd, 2016. While originally planned for another project entitled “Doomin + Gloomin,” “Noise Pollution” will appear as the final track on Woodstock.

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and that’s what I been doing…   

©justagirllost2