My sugar detox journal – confession time! What’s your WHY?

I never remember very clearly how it starts – it always seems a bit blurry.  

But then I find myself finishing an entire piece of the most delicious, moist carrot cake on a Sunday morning.  How did this happen…?  How is it possible to go from super motivated and focused, to stuffing my face with my all too familiar drug of choice – SUGAR?

I can tell you how it happens…

I will have an emotionally down day or moment –  and then I go to that familiar mind-set:

“Sugar will definitely help me to feel better, it will give me energy and that feel good factor that I desperately need (and feel I deserve) RIGHT NOW.”

Then I give in to a biscuit with my coffee, have one of my toddler’s sweet treats… and its like a slippery slope down hill (ok it’s not THAT bad, but you get what I am saying…).

Next thing I think to myself, well you have given in so you might as well have a couple of biscuits, or a piece or 2 milk tart (this was yesterday) and carrot cake…(today)…?

And the next thought…. Tomorrow is Monday and it’s basically the beginning of a new month… perhaps this time I will kick the habit and a few kg’s before summer…?

BUT I HAVE BEEN HERE BEFORE… And there’s no time for denial anymore – I am just too SICK of it.  Time to get REAL people!!!! O.k… I am trying really hard to motivate myself…

Human willpower (for most of us) just freaking fails us time and time again.  It’s the reason why new years resolutions are mostly a waste of time… and the: I will start on Monday… or next month or whatever…

So WHAT NOW???  I so desperately want to live healthier – and for me right now – this means cutting out the white stuff.  And the white floury stuff.

I heard a talk the other day… she said you need to 1st OF ALL – FIGURE OUT YOUR WHY.

Your WHY needs to be important enough to carry you through those familiar moments where you typically give in.

MY WHY?   I want to do what I can to not get sick.  I want to feel less achy, less moody, less tired and totally be there for my hubby and busy toddler.  And perhaps most of all right now – I am searching for a holistic, sustainable lifestyle cure for insomnia & anxiety.

What is you why?

Love Helene x x x

My sugar detox journal…hidden sugars to watch out for!

I finished my 21 days of trying my best to go off sugar.

HiddenSugarInfographicAlthough I am happy with my progress,  I am not entirely happy with how the 21 days went.

Why?

  1.  I had about 4 “cheat” days
  2. I didn’t cut out ALL sugar (for example: Honey, fruit and certain refined carbs)
  3. I don’t think I experienced the FULL BENEFIT of really detoxing from sugar… And this is what I am after – really getting to that point of moving beyond the withdrawal and cravings and starting to experience all the benefits.  Like…. better and a more stable mood, better sleep, clarity of mind, more energy and some weight loss.

So… What I am going to try to do over the next 21 days is to:

  1. Consistently cut out all forms of sugar (Including honey, fruit and hidden sugar in snacks – see this cool picture to the left…)
  2. Lower my overall carb intake (Mostly for me:  Bread; rusks; wraps; rice; potatoes; pasta; pizza)
  3. Decrease my caffeine intake to 2 cups max per day – mostly to help with the anxiety and insomnia.
  4. Trying not to get too ravenous (this is when I make my poorest food choices) – so filling my tummy with good stuff whenever I am hungry.

Here is a great list of all those other names under which sugar hides in foods:

According to the USDA and other sources, alternative sugar ingredients or names to watch out for when reading labels include:

There also “healthier” sugars, including coconut palm sugar, honey and blackstrap molasses. Generally since these are far less processed (especially real, raw honey), they are OK in moderation but still a source of sugar to keep to small amounts.

So today is another day 1 for me… wish me luck!

Love Helene x x x

My sugar detox journal – this is hard!

I am currently on day 15 of my 21 DAY attempt to detox myself from sugar.

The first 10 days were relatively easy for me – I think it was due to my human will power doing fairly well initially…

 Then my old habits started to taunt me… Let me explain:

I am a stay at home mommy of 21 month old Lucas.  My GO TO for when I am feeling a bit tired/bored/lonely/emotional is mostly coffee and sugar if there is any form of sugar in the house.

So a couple of days ago I gave my little boy a biscuit.  He didn’t want it.  For a moment I was in a battle in my head, and then I just ate the cookie… And then I finished the whole bag (kiddies bag I have to add in my defense 😉 And then I had some fruit cake that I had in the house the previous day for my in-laws visiting.

That old – almost uncontrolled way of eating – took over for that moment…

Later that same day I went to the mall and considered stopping for a piece of cheese cake – because (my old way of thinking) I might as well cheat properly!  And I was feeling tired and like I “deserved” it (again an old habit of mine…).

I didn’t give in to the cheesecake which was an achievement for me.  So the next day I just  kept going where I left off.

So be aware of your old ways of thinking… For those sugary snacks in the house… And don’t beat yourself up if you slip up – just carry on the following day.

Weight loss? Not dramatic in any way – perhaps because I havent given up carbs too.  But I have probably lost almost 1 kg.

But it’s about more than weight for me – its about my health and knowing what sugar does to the brain and body…

After the 21 days…?  The other day I listened to a podcast of Dr Caroline Leaf and she said it takes 3 cycles of 21 days to really create new habits… So perhaps I will push myself a little longer… and even look at cutting out some other things like too much processed food/perhaps I will be a bit more strict with my carb intake.  I’ll decide when I get there…

For now…baby steps and just keep going moment by moment…

What the sugar?? My sugar detox journal…

I am doing a sugar detox for 21 days. I am currently on day 6.

Why I decided to do a sugar detox? I feel that I have become addicted to sugar and that it was starting to affect my mood in a negative way. It is a personal mission of mine to achieve mental wellness, and I know its up to me to make it happen. About 6 months ago I started suffering from insomnia and this has seriously spurred me on to do everything I possibly can to start sleeping better again… Sugar potentially being one of the aspects that can affect your sleep negatively.

SugarWithdrawl_Graphic_1-768x3464
So the insomnia and mood issues are my main reasons for going on this sugar detox. (To be perfectly honest, other reasons for me include potential weight loss and the prevention of diseases.)
What a sugar detox looks like for me? A book that has helped me a lot is “I quit sugar” from Sarah Wilson. But there are many many books. So for me it basically means cutting out ALL sugar. A quick list would be : Actual sugar (brown, white) ; honey; any foods or sauces with lots of sugar added (check labels)and fruit (actual fruit, juices, dried). I am not cutting out all carbs – I have decided to make this about SUGAR.
How am I feeling? I felt perfectly fine for the 1st 2 days. On day 3 I started really craving and missing my sugar fix (usually cake/chocolate/sweets). On day 4 I started struggling emotionally and day 5 I felt completely depressed and tearful. I wondered whether this could be a detox symptom and found out that it absolutely can be…(have a look at this link.)

The start is always the HARDEST. But I have found that once you get started it gets easier.

It’s almost like you need to learn how to trust yourself again too. Trusting yourself that you will honour a decision that you make to commit to something. Even if no one else is checking up on you.

Day 6: Yesterday we celebrated my bother’s 46th birthday and since his wife always bakes with zero sugar I thought the birthday cake was a gluten and sugar-free version. After this 1st couple of bites I realised that it wasnt this time 😉

For a moment I felt like I was a failure and had to start all over again.

Then I decided to be kind to myself. So I am adding an extra day to my 21 days and today I am continuing as normal despite my little “glitch”.

People trying to eat healthier can often be so hard on themselves for having a weak moment – that weak moment then becomes a weak month of year… These type of negative emotions and guilt just never serve you.

So currently I am still on day 6 and so far so good. I had a scone this morning with butter and cream (no jam) and coffee without sugar. Also had a seed cracker with sugar-free peanut butter. And I am feeling a lot better today in terms of my mood…

I will do another post in 1 week!!! I will write about which sugar alternatives are BAD and which ones are OK. I personally like Xylitol… And of course an update of how it’s going with my detox…

Why not join me?

Love Helene xxx

20180707_133647_000.jpg3c17e9c86d309f43f7325071b8986d51-zoom

 

Eating healthy – why is it SO hard..?

Part 1: Why is it so hard?

I’ve decided to write about my struggle to consistently eat more healthy for two reasons.

Firstly, I believe there’s a reason the diet industry is a multi-billion dollar industry (most people struggle with this in some degree)…and secondly I am hoping that writing about this issue will help me to be more successful in my efforts…

8f5afc903307597539041a82793408b8

 

At the beginning of 2018 I very sincerely decided that this was the year that I was finally going to leave my nonsense in the past and be dedicated to a healthier diet once and for all.

I am turning 40 this year, and my thought pattern went something like this: If I can’t get it right now, I might as well give up/not try again.

I also became aware of the depressing fact that the past 20 years has been an on and off struggle with wanting to lose that LAST 5 – 10 kg’s by buying a new diet book/joining a diet club/increasing my gym efforts/becoming qualified as a nutritionist and personal trainer (yes I went that far) etc…

I love that saying which says that if you keep on doing the same thing and not getting the results you want, it is insanity… Well keeping on doing what I’ve been doing for the past 20 years when it comes to my eternal quest for health/weight loss/having a better body and health…. will just be insanity.

220d827ffa01dd366d463689272bf4f3--insanity-quotes-quotes-from-albert-einstein

So why of why is it so HARD?? Is human will power so weak? Why do some people get it right and others don’t..? I don’t have the perfect answer for this.

I think one of the things that is crucial for success is that it should matter ENOUGH to you to want to change.

You have to find that thing, that trigger deep down inside that you can pull out the moment you feel you deserve/need that pizza/doughnut/cake/chocolate etc. RIGHT now. At that moment, that thing (that reason for you to want it enough) should pull you through that moment.

20170105_103509

My baby boy is 18 months and for the past 18 months I have been riding the wave of excuses of I am a new mom, I am tired, I don’t have time, I am emotional, I am stressed, I feel alone… Well, my time for those excuses has expired. I realise that it is only ME that is holding myself back from feeling better about myself and my body.

I strongly believe that you have to be kind to yourself and love yourself first and foremost. So I am glad that I gave myself enough time to adjust to motherhood. But you have to get to a point where  you realise that making better choices concerning your eating habits – is LOVING yourself!

I have also realised that I have a pattern that is not working for me. I get very motivated by reading a new diet book and then ride that emotional wave of feeling super dedicated and converted for a while… And then the emotional excuses set in. And before I know it, I am back to my old habits. Other times I sincerely just don’t care enough.

So what is going to be different now… What is it going to take for me to make that permanent change…???

a76e537d55bb0cddb315f1bdd9b72daa

 

For me… right now, I think it is to just start. To just take the next step tomorrow and then the day after that and the day after that. No emotional rollercoaster, just an almost unemotional, logical decision day-to-day.

And I have decided to blog about my journey – to somehow keep me accountable…

Let’s see…

Love Helene xxx

DOES WHAT YOU EAT AFFECT YOUR SKIN? – Part 1

This has been a question that’s been asked for years by clients as well as skin care professionals. I remember as a student, we were told that it’s an absolute myth that what you eat like for example junk food, dairy or sugar can affect your skin.

Well, luckily since then we have moved on and have been enlightened by new scientific research to answer the question that YES – what you put into your body every single day doesn’t only affect your body weight (which is the main concern for many of us), but also your general health and subsequently your skin condition too!

This is a very personal thing and something you will probably figure out through trial and error. I have known about the potential adverse effects of sugar and wheat on the skin – but I believe I haven’t experienced it first-hand until recently. In my previous blog I wrote about my recent skin care woes in the form of redness, dryness and swelling (eczema) and a bout of mild adult acne on my face. Short term oral and topical medication worked for a while, but like most short-term solutions, the problem didn’t go away. At the first glimpse of stress/some irritant/cold dry air – it came back. Now I feel ready and desperate enough to try to find a long-term solution. Unfortunately with many of these kind of medical issues – it is often up to you to do your own research and figure out the long-term solution that will work for YOU. This can be a frustrating but a necessary path in the pursuit of obtaining your optimum health and wellness.

I will look at 2 of the most common dietary villains: SUGAR & WHEAT – and the potential of causing and/or aggravating 3 common SKIN ISSUES: AGEING, ACNE & ECZEMA (Acne & Eczema: Part 2).

SUGAR

Let’s start by clarifying this substance called sugar. Table sugar (sucrose) is made up of glucose and fructose and some say that FRUCTOSE is the real enemy. So this will include ALL the thousands of products in our grocery stores containing sugar often disguised with over 55 different names:

sugarGenerally speaking, if the food (can you really call it food…?) comes in a wrapper/box etc. it is called processed food and all processed food contain heaps of hidden sugars. And I’m not only talking about your sweet foods, check out the labels on your savory items too.

Fruits contain natural fruit sugar called fructose. So now what…? Fruits used to be an occasional treat for our ancestors.  Try to see fruit as an occasional treat or even one a day if you need to. Eat the fruit that you enjoy, but remember that certain fruits like mangos, bananas and pineapples are the highest in fructose. I’m not going to even talk about fruit juice… I think most of us realize by now that fruit juice is everything but healthy containing as much sugar as sugar laden fizzy drinks.

What about CARBS like bread, pasta and rice?  All foods high in carbohydrates rapidly convert to glucose when eaten. This subsequently causes a spike in your blood sugar levels and an increase in the secretion of insulin by your pancreas into your blood stream. Insulin has been labeled the fat storing and inflammation causing hormone.

WHEAT

Wheat is EVERYWHERE.  Just start checking food labels on anything from sauces, soups, ready-made-meals, deserts and all your “obvious” CARBS (breads; breakfast cereals; crackers; biscuits; pastries; pasta; wraps etc.) – and you will notice wheat is very much THERE.

Dr. William Davis, MD – author of the international bestseller: Wheat Belly states the following:

Wheat, more than any other foodstuff is woven into the fabric of the Western food experience.

Modern commercial wheat production has been intent on delivering features such as increased yield, decreased production costs and large-scale production of a consistent commodity.  All the while, virtually no questions have been asked about whether these features are compatible with human health.

Documented peculiar effects of wheat on humans include appetite stimulation, exposure to brain-active endorphins, exaggerated blood sugar surges that trigger cycles of satiety alternating with heightened appetite, the process of glycation that underlies disease and ageing, inflammatory and pH effects that erode cartilage and damage bone, and activation of disordered immune responses.

THE EFFECTS ON YOUR SKIN

AGING

skin ageing

Sugars in your bloodstream can permanently attach to protein like collagen and elastin in our skin and rest of the body. This process is called GLYCATION and results in the formation of harmful advanced glycation end products (AGEs).

Prevention.com says the following:  The more sugar you eat, the more AGEs you develop. “As AGEs accumulate, they damage adjacent proteins in a domino-like fashion,” explains Fredric Brandt, MD, a dermatologist in private practice in Miami and New York City. Most vulnerable to damage: collagen and elastin, the protein fibres that keep skin firm and elastic. Once damaged, springy and resilient collagen and elastin become dry and brittle, leading to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.

Dr. Perricone also states that:  At the point of attachment between the protein (collagen) and sugar molecule, there is a small mechanism creating inflammation, which then becomes a source of inflammation in its own right. This inflammation produces enzymes that break down collagen, resulting in wrinkled, sagging skin. In addition to inflammation, glycation also causes cross-linking in our collagen, making it stiff and inflexible where it was once soft and supple. Glycation creates “free radical” factories known as advanced glycation end products (AGEs), which also increase cellular inflammation.

A study was done demonstrating the ageing effects of sugar:

Scientists from the Leiden University Medical Centre in the Netherlands and Unilever in the UK measured the blood sugar levels of 600 men and women aged between 50 and 70. Photographs of these people were presented to a board of 60 independent evaluators. What these evaluators perceived in this study was that those with higher blood sugar levels looked older than those with lower blood sugar levels. The researchers also discovered that with every 1mm/liter increase in blood sugar, the perceived age of that person rose by five months!

 Dr. William Davis states in his book that: Wheat can exert age-advancing skin effects, such as wrinkles and lost elasticity, through the formation of advanced glycation end products.

 WHAT CAN YOU START DOING NOW?

Look out for products containing anti-oxidants; retinoids and AGEs fighting ingredients.

Some of my personal favourite anti-oxidant skin care products:

2015-05-26 16.53.56 Skinceuticals Phloretin CF:

I love this anti-oxidant serum.  It has a super light, liquid texture and a few drops are applied onto clean skin in the morning before your moisturizer and sunblock.  This is perfect for my oily and hyper-pigmented skin.

2015-05-26 16.51.56SkinMedica Vitamin C+E Complex:

This amazing anti-oxidant has a velvety/silky texture making it more suitable for more normal to dry skin types.  It is also applied only in the morning under your moisturizer and sunblock.

F30030X-w1000Neostrata’s Skin Active Anti-oxidant Defense Serum

This affordable anti-oxidant serum has a liquid clear gel consistency and glides onto your clean skin every morning before your moisturizer and sunblock.  Oily skin types could find that they do not need an additional moisturizer.  Personal tip:  Don’t apply too much, if you do and then try to rub it in it can form little “bits” on the skin’s surface.

All products available online at Dermastore.co.za and at all Skin Renewal branches nationwide as well as other medical aesthetic practises.

But you can’t get away from starting on the INSIDE.

Here, five steps to eat right and keep your skin looking its youngest.

I hope this blog has given you some useful information on how SUGAR AND WHEAT can cause havoc on your skin in the form of AGEING, ACNE AND ECZEMA (Look out for Part 2 where I will discuss Acne & Eczema!).

I will be writing about my efforts to eliminate sugar & wheat in the next couple of weeks!

Helene x x x