Page 5 - Senior Times South Central Michigan - June 2017 - 24-06
P. 5

Senior Times - June 2017
Page 5
CUT BACK ON SUGAR (28 DAY PLAN) By: Troy Huggett
If you love sweets then you know how easy
it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.
Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat.
The more sugar that you eat, the more you crave it.
Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical.
I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!
Week 1: Adding It Up
In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.
I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.
Reading food labels is key to avoiding items that are high in sugar. All of these are names
for refined sugar: high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (and any word ending in “ose”), brown rice syrup, honey, maple syrup, cane juice, beet sugar, brown sugar, and corn syrup.
By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.
Week 2: Eliminate Sugary Drinks
In addition to focusing on removing sug- ary drinks this week, I also want you to focus on drinking lots and lots of water. Drink eight ounces of water before, during and after every meal and snack.
In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.
Sweetened coffee drinks, smoothies, alcoholic beverages, and sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor
than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.
Week 3: Eliminate Refined Sugars
In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.
What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.
These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.
Week 4: Tally Foods Again
You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.
This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really
missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.
The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed,
so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.
In addition to removing refined sugar
from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. You too can get fit after 50.
CITY
Nashville Delton
Union City
Battle Creek Albion Marshall Battle Creek Homer
Michigan Center Jackson Jackson
LOCATION
Main St. Banqets
Faith United Methodist
FACILITATOR
Jenny Burlison Elayne Nottingham
PHONE DAYS
(269) 852-9182 M-F (269) 623-5400 M,W,T
TIME
10:30am-1pm 10:30am-1pm
SENIOR DINING CENTERS
BARRY COUNTY
Hastings
COA Building
Mary Cook
(269) 948-4856
M-F
10am-2pm
Woodland
Eagles Club
Joyce Dennie
(269) 367-4041
M,W,F
10:30am-1pm
Meals provided by Barry County Commission on Aging. A program sponsored by Barry County United Way.
Union City Fire Station Rusty Hampton (517) 741-7212 M,T,TH,F 10:30am-12pm
Lunch served at 12pm
BRANCH COUNTY
Coldwater
Branch County CAA Office
Tamara Wittbrodt
(517) 278-8249
M-F
9am-1pm
Lunch Served at 12pm
Meals provided by Community Action Food and Nutritional Services. Funding sources AAA 3C, Branch County United Way, USDA and private donations.
CALHOUN COUNTY
Albion
Albion Senior Dining Center
Cynthia Rose
(866) 200-8877 ext 350
M,T,W,F
10:30am-1pm
Lunch served at 12pm
Bedford Manor Dining Center Clarence Dining Center Marshall House Dining Center Westbrook Place Dining Center Homer Presbyterian Church
Burdell Wells
Sharon Rice
Bablynn Squires Michelle Dove
Senior Health Partners
(866) 200-8877 ext 350 (866) 200-8877 ext 350 (866) 200-8877 ext 350 (866) 200-8877 ext 350 (866) 200-8877 ext 350
M,W,F 10:30am-1pm M,T,W 10:30am-1pm M,W,F 10:30am-1pm M,W,F 10:30am-1pm T 10:30am
Lunch served at 11:30am Lunch served at 11:45am Lunch served at 12pm Lunch served at 11:30am Whole Person Wellness too
Lunch served at 12pm
Lunch served at 12pm
Lunch served at 12pm
Battle Creek
Cherryhill Manor Senior Center
Constance Siegel
(866) 200-8877 ext 350
M,W,F
10:30am-1pm
Lunch served at 11:30am
Battle Creek
Lakeview 900 Dining Center
Karl Hoard
(866) 200-8877 ext 350
M,W,F
10:30am-1pm
Lunch served at 11:30am
Battle Creek
Springview Towers Dining Center
Caroline Oberlin
(866) 200-8877 ext 350
M,W,F
10:30am-1pm
Lunch served at 11:30am
Battle Creek
Northside Senior Dining Center
Deboraha Sallee
(866) 200-8877 ext 350
T,W,Th
10:30am-1pm
Lunch served at 11:30am
Tekonsha
Tekonsha Community Hall
Senior Health Partners
(866) 200-8877 ext 350
T
10am
Whole Person Wellness too
Meals provided by Senior Services. Funding by Calhoun County Senior Services, AAA 3B, USDA and private donations.
JACKSON COUNTY
Jackson
Crouch Senior Center
Michelle Rose
(517) 788-4364
M,T,W,Th,F
8am-4pm
Lunch served at 12pm
St. Aidan’s Episcopal Church
Park Forest
Word of Light
Nikki Soli
Lynn Walker
Nancy Behling
(517) 764-2950
(517) 787-9750
(517) 782-7755
M,W,F 10am-2pm
M,T,W,Th,F 10am-1pm
M,T,W,Th,F 10am-1:30pm
Norvell
Norvell/Township Hall
Gail Jamieson
(517) 536-4370
M,W,F
10am-1pm
Lunch served at 12pm
Spring Arbor
Spring Arbor Senior Center
Bev Greene
(517) 750-1010
M,T,W,Th,F
8:30am-2:30pm
Lunch served at 12pm
To have your senior dining center added, Call Sherii at (269) 979-1412 ext. 302 or Email: ssherban@wwthayne.com


































































































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