Steps You Need to Take Before You Can Break Free. Last month, I devoted my blog to reviewing some of the more surprising adverse health outcomes associated with excess sugar consumption. While most of us know that sugar is not the best substance to load our body with, many individuals struggle with tactics in actually breaking free of their addiction to sugar - - and yes, it can truly be an addiction. Similar findings occur when we look at withdrawal from sweet as well, indicating that getting off sugar may cause the same neurological symptoms as withdrawing from nicotine, morphine and alcohol. Additionally, we all face the unfortunate reality that sugar is readily available in our food supply as a cheap fix for our cravings, 2. Finally, we often use sugar as a reward (kid stops throwing a tantrum at the store, kid gets cookie at home) and the main food substance during celebrations (when is the last time you saw birthday candles sticking out of broccoli florets or a 1- year- old baby smashing lentils in his or her face for the quintessential first birthday picture)? So given these studies and the vast availability of this stuff, is there any hope? 12 Steps to Beating Your Addiction to Sugar. Here is your twelve step program to beating sugar addiction.Is abstinence the best treatment for sugar addiction? This was the question posed by CBS News program 60 Minutes last Sunday. The answer was a resounding “yes.” And not only is sugar toxic, it is also. Step 1 Writing (12 Steps of Food Addiction) Posted on May 2. Read on about Step 2 of the 12 Steps of Food Addiction. 12 Step Programs; Contact; Follow Us. You can stop your addiction to sugar. Sugar addiction treatment is not generally available. Addiction is a disease and a number of medical, psychological, and nutritional treatment options address recovery. Sugar Addiction; Sugar Addiction Symptoms; Sugar. Sugar addiction article. Most of us don't realize it, but we are drug addicts. Our drug comes in a pure, white crystal or powder form. Home / The 12 step program for sugar. But as I am going through this change I have found that there are a lot of similarities between sugar addiction and. Let’s see how the 12 step humanist alternative program can help. Can you really break free from the chains of sugar addiction? The answer may be yes, and it doesn't necessarily include admitting yourself to a rehab facility for six weeks. The start of your sugarless healing could perhaps come in the form of seven easy steps. Step 1: Don't replace real sugar with artificial sugar. In an effort to provide us with the sweetness we crave without the excess calories we dread, manufacturers created artificial sweeteners. The first, saccharin, was discovered in the 1. John Hopkins University. Sugar; Vicodin; Video Games. 12 step programs began in 1937 with Alcoholics Anonymous but today address not only. The original 12 steps developed for Alcoholics Anonymous have. Break a sugar addiction within a week using three easy steps. Tuesday, September 18. 12 easy ways to remove acid build-up from your body. He wasn't trying to come up with a fake way to sweeten our foods, in fact, back then food actually was actually that - - food. He was actually working on coal tar derivatives and as the story goes, some of the white substance spilled onto his hand. Later that evening, the substance on his hand transferred to the roll he was eating at dinner making it exceptionally sweet. After that fateful spill on the hands, the world of food has never been the same. Artificial sweeteners have been blamed for a lot of things that ail us - - but most recently, artificial sweeteners and their effect on our ability to lose weight have come into focus. As it turns out, a lack of calories doesn't always equate to a lack of consequences. A 2. 01. 3 study in the journal Diabetes Care found that artificial sweeteners can actually alter the way the body metabolizes sugar. A 2. 00. 8 animal study found that rats given artificial sweeteners ate more calories throughout the day and as a result, gained weight. The researchers found that the ingestion of artificial sweeteners essentially caused confusion between the gut and the brain. The authors of the study stated that, . Thus, people may eat more or expend less energy than they otherwise would. Studies show that replacing regular sugar with artificial sweeteners is akin to kicking your cigarette habit by switching to cigars. You're still getting the sweetness you crave, so you're never really taking away the sweet taste that keeps calling your name. Chances are, you'll go back to the real stuff. I often tell my sugar addict patients on day one that in 6. I want them to crave salmon over licorice. They look at me like I have two heads of course, but after three months of truly sticking to a no- sugar plan, their cravings do actually turn. Step 2: Start an exercise regimen and add milk to your diet. Eating lots of sugar has been shown to enhance reward mechanisms in the brain, thus making it difficult to break the habit. Rats that were given sucrose for example, wanted more of it and self- fed with it if it was available in their cage. While the comparison may seem extreme, I see this as no different than the individual who keeps candy bars, cookies and hard candies in their home or office desk. If it's there, and you've got a preference for it, chances are high you'll eat lots of it and chances are even higher that you'll feel pretty good after eating it - - at least for a little while, until you crash and need more. But what if you could boost one of your most efficient acting ? One study for example, showed that consumption of whey protein (a major protein found in milk) increased serotonin (a feel- good hormone first isolated at the Cleveland Clinic that is associated with mood elevation). Otherstudies have found an association between exercise and serotonin increase as well. Fat (something we like that tastes really good) goes out and sugar (another thing we like that tastes really good) goes in. Because manufacturers are selling you on the fact that the product is fat- free - - not sugar- free. Huge culprits include fat- free salad dressing (honey or high fructose corn syrup often coming in as the second or third ingredients), fat- free cookies or cakes (angel- food cake for example has a devilish 2. The monounsaturated fats in them will actually help to increase your overall sense of satisfaction and slowly move away from the cookies, cakes, muffins and puddings by trying out some of the other tactics in this article. Step 4: Improve your sleep habits. A 2. 01. 3 study found that our circadian sleep cycles have a whole lot to do with whether we reach for a cookie late at night. We also are less equipped to resist a high- calorie treat (sugar- laden doughnuts come to mind) if we are sleepy throughout the day, according to another study. An additional study found that when individuals were sleep- deprived, their reward activation centers in the brain were actually greater, thereby making it more difficult to say no to the candy bar. Bottom line, while diet and exercise have a lot to do with staying away from the sweets, neither of them will be as effective if you're not getting enough ZZZ's. Step 5: Keep snacks close by. One tactic that's worked with many of my patients is keeping healthy snacks on hand. I had one patient who told me that she'd be driving her car and would see an ice cream shop and without even realizing it, would be entering the parking lot to get a fix. Her impulses were reduced though, when she started to keep trail mix in her glove compartment. She could easily grab it and have a few satisfying bites of peanuts, raisins and whole- grain pretzels. Just this simple action distracted her from the ice cream shop. Figure out what your trigger is and have something on hand to distract yourself. It could be an apple in your purse, a bag of healthy popcorn in your pantry or a string- cheese stick in your office refrigerator. Step 6: Chew gum. A 2. 00. 9 study found that individuals who chewed gum hourly and for at least three hours in the afternoon reduced their cravings for sweet snacks. While the study used a sugar- free gum variety, which does in fact contain artificial sweeteners, it nonetheless provides an interesting tactic to perhaps lower your sweet cravings. Step 7: Never forget the benefit to your body. One of my patients has a serious sugar addiction. The challenges with these patients are helping them gain a greater ability to lose their sugar cravings without gaining weight. One thing this patient told me was the secret to her success was remaining constantly aware of what sugar was doing to her body. She told me she's been able to stick to her no- sugar plan partly because her desire to be around for her grandkids had become more powerful than her desire to eat a bunch of gummy bears. Remain focused and never forget that reducing your sugar addiction has benefits well beyond the perfect body. For more by Kristin Kirkpatrick, M. S., R. D., L. D., click here. For more on diet and nutrition, click here.
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Several species of tilapia are cultured commercially, but Nile tilapia is the predominant cultured species worldwide. Main producer countries of Oreochromis niloticus (FAO Fishery Statistics, 2. Other countries are also significant producers of farmed Nile tilapia but are not recorded on this map for reasons explained within the section of this fact sheet entitled Production. Nile tilapia is a tropical species that prefers to live in shallow water. The lower and upper lethal temperatures for Nile tilapia are 1. It is an omnivorous grazer that feeds on phytoplankton, periphyton, aquatic plants, small invertebrates, benthic fauna, detritus and bacterial films associated with detritus. Nile tilapia can filter feed by entrapping suspended particles, including phytoplankton and bacteria, on mucous in the buccal cavity, although its main source of nutrition is obtained by surface grazing on periphyton mats. Sexual maturity in ponds is reached at an age of 5- 6 months. Spawning begins when the water temperature reaches 2. The breeding process starts when the male establishes a territory, digs a craterlike spawning nest and guards his territory. The ripe female spawns in the nest, and immediately after fertilization by the male, collects the eggs into her mouth and moves off. The female incubates the eggs in her mouth and broods the fry after hatching until the yolk sac is absorbed. Incubating and brooding is accomplished in 1 to 2 weeks, depending on temperature. After fry are released, they may swim back into her mouth if danger threatens. Being a maternal mouth brooder, the number of eggs per spawn is small in comparison with most other pond fishes. Egg number is proportional to the body weight of the female. A 1. 00 g female will produce about 1. The male remains in his territory, guarding the nest, and is able to fertilize eggs from a succession of females. If there is no cold period, during which spawning is suppressed, the female may spawn continuously. While the female is brooding, she eats little or nothing. Nile tilapia can live longer than 1. Production cycle of Oreochromis niloticus. Tilapia are asynchronous breeders. Hormones are not used to induce spawning, which occurs throughout the year in the tropics and during the warm season in the subtropics. Breeding is conducted in ponds, tanks or hapas. The stocking ratio for females to males is 1- 4: 1 with 2 or 3: 1 being the most common. The brood fish stocking rate is variable, ranging from 0. The popular hapa- in- pond spawning system in Southeast Asia uses 1. Spawning ponds are generally 2. In Southeast Asia, a common hapa size is 1. Brood fish are given high quality feed at 0. Swim- up fry gather at the edge of a tank or pond and can be collected with fine- mesh nets. Fry collection can begin 1. Multiple harvests (six times per day at 5 day intervals) are conducted up to a maximum of 8- 1. Tanks must be drained and recycled every 1- 2 months because escaped fry are very predaceous on fry from subsequent spawns. Alternatively tanks or ponds are harvested completely after a 2- 4 week spawning period. Production of optimum- sized (< 1. In the South East Asian hapa method, fish are examined individually every 5 days to collect eggs. This system is much more productive, but it is labour intensive. Brood fish are more productive if they are separated by sex and rested after spawning. Sex- reversal. Commercial tilapia production generally requires the use of male monosex populations. Male tilapia grow approximately twice as fast as females. Therefore, mixed- sex populations develop a large size disparity among harvested fish, which affects marketability. Moreover, the presence of female tilapia leads to uncontrolled reproduction, excessive recruitment of fingerlings, competition for food, and stunting of the original stock, which may not reach marketable size. In mixed- sexed populations, the weight of recruits may constitute up to 7. It is therefore necessary to reverse the sex of female fry. This is possible because tilapia do become sexually differentiated for several days after yolk sac absorption. If female tilapia receive a male sex hormone (1. Fry collected from breeding facilities need to be graded through 3. Swim- up fry are generally < 9 mm. MT is added to a powdered commercial feed or powdered fish meal, containing > 4. MT/kg feed after the alcohol has evaporated. The alcohol carrier is usually added at 2. The moist feed is air dried out of direct sunlight, or stirred in a mixer until dried, and then stored under dark, dry conditions. Androgens break down when exposed to sunlight or high temperatures. Fry are stocked at 3 0. Stocking densities as high as 2. An initial feeding rate of 2. Rations are adjusted daily, and feed is administered four or more times per day. If sex- reversal is conducted in hapas, the feed must be of a consistency that allows it to float. Otherwise a considerable amount of feed would be lost as it settles through the bottom of the hapa. Sex- reversed fry reach an average of 0. The average efficacy of sex- reversal ranges from 9. After sex- reversal, fingerlings are generally nursed to an advanced size before they are stocked into grow- out facilities. This procedure increases survival in the grow- out stage and utilizes growing space more efficiently. Sex- reversed fingerlings are stocked at approximately 2. The ponds should be filled immediately before stocking to prevent the build- up of predaceous aquatic insects. Final biomass at harvest should not exceed 6. In ponds, fingerlings are given extruded feed (3. A series of small cages (< 4 m. Sex- reversed fingerlings can be stocked at a rate of 3 0. Fish of this size can be restocked at 2 5. These fish can be stocked at 1 5. A recirculation system stocked at 1 0. Fingerlings should be fed 3- 4 times daily. Ponds. Pond culture of tilapia is conducted with a variety of inputs such as agricultural by- products (brans, oil cakes, vegetation and manures), inorganic fertilizers and feed. Annual fish yields using tilapia in polyculture with carps, high levels of agricultural by- products and good stock management can reach or exceed 5 tonnes/ha. In monoculture tilapia systems, animal manures provide nutrients that stimulate the growth of protein- rich phytoplankton, which is consumed by filter feeding Nile tilapia. The nutrient content of manures varies. Water buffalo manure has much lower nutrient levels compared to duck and chicken manure. Obtaining sufficient nutrient levels from manures poses a danger of oxygen depletion from excessive loading of organic matter. Therefore, a combination of manures with inorganic fertilizers is used in low- input production systems. In Thailand, applying chicken manure weekly at 2. DM (dry matter)/ha and supplementing it with urea and triple super phosphate (TSP) at 2. N/ha/week and 7 kg P/ha/week produces a net harvest 3. Similar yields are obtained solely with inorganic nutrients if alkalinity, a source of carbon, is adequate. In Honduras yields of 3. DM/ha and urea at 1. N/ha. There is sufficient natural phosphorus. Fertilization strategies produce fish to a size of 2. Formulated feeds are necessary to produce larger fish and obtain a higher market price. To reduce production costs for domestic markets in developing countries, two strategies are followed: delayed feeding and supplementary feeding. In Thailand, tilapia are stocked at 3 fish/m. Net harvest averages 1. In Honduras, a yield of 4. DM/ha of chicken litter and feed application of 1. However, this management regime is less profitable than the use of chicken litter and urea. Many semi- intensive farms rely almost exclusively on high quality feeds to grow tilapia in ponds. Male tilapia are stocked at 1- 3 fish/m. Normal yields range from 6- 8 tonnes/ha/crop but yields as high as 1. Brazil, where climate and water quality are ideal. Dissolved oxygen is maintained by exchanging 5- 1. Higher yields of large fish (6. HP/ha). Fish produced through these expensive methods are generally filleted and sold in export markets. Floating cages. The culture of Nile tilapia at high densities in floating cages is practiced in large lakes and reservoirs of several countries including China, Indonesia, Mexico, Honduras, Colombia, and Brazil. Mesh size has a significant impact on production and should be 1. Cage culture offers several important advantages. The breeding cycle of tilapia is disrupted in cages, and therefore mixed- sex populations can be reared in cages without the problems of recruitment and stunting. Eggs fall through the cage bottom or do not develop if they are fertilized. Other advantages include: Use of waterbodies that cannot be drained or seined and would otherwise not be suitable for aquaculture. Flexibility of management with multiple production units. Ease and low cost of harvesting. Close observation of fish feeding response and health. |
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