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*this* John W. Hays' take on things and experiences

Posts Tagged ‘added sugar

Food Choices

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As I was eating my fancy breakfast of yogurt with cereal and a side of peanut butter toast all by myself yesterday morning, it occurred to me that there is a pretty well-defined difference of choices I make when it comes to eating for nutrition vs. eating for pleasure. The most obvious influence is directly related to how much sugar has been added. It’s a fact of our human nature that sweetness is very high on the pleasure scale. There are people who can claim to be exceptions to the norm of appreciating sweetness, but I believe the number is a minority.

If a well-balanced diet didn’t matter, I’d choose ice cream at every meal. For uncooked breakfasts, I tend to select yogurt with my cereal. That is not a choice I would make from the side of pleasure. I select a yogurt with little to no added sugar because it’s good for me. Instead of hardly being able to wait for the next bite, yesterday, I found myself noticing that I wasn’t all that excited to put the next spoonful in my mouth.

But it’s good for me, so I eat it anyway.

If healthy nutrition didn’t matter, I would eat even more pizza than we already do. I’m okay eating fruit and vegetables, but I would choose a lot less fruit if I didn’t know it was good for me.

I’m not always hungry, but that rarely stops me from eating food when I see it. When I am on my own, like I have been the last few days, my laziness keeps me from eating all the food Cyndie sends along. For lunch, I could heat and eat the beef stew she provided, but it is quicker and easier to grab some cheese curds and crackers, mixed nuts, and beef jerky. Since they were convenient, I also grabbed a bag of pea pods and carrots to munch.

Of course, all I really wanted to eat was ice cream.

Rural Development

While out on a walk yesterday to get some exercise in the high heat of early March, I spotted new additions to the landscape in the forest across the highway from the Wildwood lakefront properties.

An electric company has wired power to the edge of the wooded land across the road. I passed two of these boxes that make it look like a new subdivision is going in. Maybe they are putting in the infrastructure to support a massive influx of climate refugees who will want to move to the Midwest after fleeing rising seas, intensifying hurricanes, and inhospitably hot high temperatures.

This area is probably not immune to drought and wildfires, but we are close to the Great Lakes, which might ameliorate those risks some.

We used to bushwhack our way through those woods to explore, at one time bouncing over downed logs on mountain bikes. We found several routes that reached all the way to the Birkie trail for skiing or cycling. More recently, I’ve noticed “No Trespassing” signs going up in those woods, so I’ve greatly curtailed explorations other than very close to the road.

Those new utility installations gave me a real sense of how much time is marching on.

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Written by johnwhays

March 11, 2025 at 6:00 am

Imperfect Improvement

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Five years. It’s been almost five years since I saw the 2014 documentary movie, “Fed Up” and decided once and for all to commit to a long-term intentional change to address my uncontrolled craving for sugar. (See “My Addiction“) My solution was admittedly an imperfect one, but I have very slowly achieved a noticeable improvement throughout the ensuing years.

One of the imperfections of my plan to take command of that insidious nagging urge to eat something that will produce the intoxicating dopamine reward is that I allow myself to have a little sweet treat or treats every day. I liken it to trying to live a sober life while still continuing to have an alcoholic drink every day, (no disrespect intended to those who are working a program to manage alcohol or any other substances). From my understanding, total abstinence is the more effective practice.

Since there are natural sugars in plenty of foods, total avoidance of sugar is an extreme I chose not to pursue. After watching “Fed Up,” my plan was to avoid the added sugar in processed food, especially in cases where it is well hidden and unexpected. I was surprised to learn how much sugar might be included in buns and some types of bread, in sauces, dressings, and yogurts, to name a few.

I decided to start paying attention to labels and serving sizes and plotted to achieve the World Health Organization (WHO) and the US Food and Drug dietary guidelines of 10% of daily calories consumed.

Based on an oft-referenced 2000 calorie per day average (your mileage may vary) that amounts to 200 calories or roughly 50 grams of sugar per day. I decided to aim for 10 grams of sugar per my three main meals. That gave me a full 20 grams of headroom to account for variations and a modest cookie or dessert bite for moments of rewarding bliss.

One serving size of a Girl Scout S’mores® cookie equals two cookies coming in at 16 grams of sugar. I eat just one.

These S’mores taste incredibly sweet to me. One welcome improvement over the five years of measured sugar intake is that I have developed a heightened sensitivity to sweetness. That’s probably one of the things that helps me to be able to stop at just one cookie per serving.

It’s an imperfect formula that I’ve settled on, but since I started this practice, I have controlled my hemoglobin A1c levels and avoided the all-too-typical annual weight gain that normal aging usually brings on.

The craving? It’s still a constant companion, but one that has become much easier to contain, …one measured serving at a time.

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