Smorgasbord Blog Magazine Weekly Round up – Social Media Woes, Jazz, Gardening, Italian Recipes, Nutritional cooking, Flash Fiction and Books Galore


Welcome to the round up of posts that you might have missed this week… especially if you normally pick them up on Facebook!

I won’t go into detail as I covered it in a post early in the week, but suffice to say that I was in Facebook quarantine for two days with my posts removed as not meeting the community standards and I also received notification that someone has reported my posts as offensive.  I also got this message when I tried to share other blogger’s posts.

https://smorgasbordinvitation.wordpress.com/2019/03/05/smorgasbord-blog-magazine-removal-of-the-facebook-link-button/

Those clicking the Facebook share button were also getting a blocked message and rather than cause them upset, I removed the button until Friday after I had sent numerous appeals to the governing body and emails (still no response) and I was able to finally share from other blogs and those sharing from here got through.

I have not posted any links to the blog posts themselves until today.. and hopefully you are reading this because it has gone onto my timeline.

I am not the only person to be affected this week including Debby Gies who you know as a regular contributor here. It is allegedly down to the new policies on fake news and too many external URLS being posted.

Clearly though someone thought that book promotions and health posts were offensive and rather than hit the unfriend button, decided to report me.

That’s life… Going forward I am restricting my own links to other blogger’s posts and once week my round up and hopefully we can maintain the status quo.

In the meantime several of us have also joined MeWe with is a similar interface as Facebook but is more user friendly. They also guarantee that none of our data will be sold. It is early days, but if you are an author you might like to check it out, as Colleen Chesebro, Debby Gies and myself are part of a Literary Diva’s Library on the new site to help you promote your books, reviews and interviews. Just click the image and it will take you there.. my personal profile is mewe.com/i/sallycronin

Anyway.. no more drama…… and on with the week’s posts…

This week William Price King introduces us to the unique talents of jazz bassist and singer Esperanza Spalding.

 

https://smorgasbordinvitation.wordpress.com/2019/03/05/smorgasbord-blog-magazine-the-music-column-with-william-price-king-esperanza-spalding-jazz-bassist-and-singer/

This week Paul Andruss introduces us to the Hellebores… and some of the poisonous beauties much loved in ancient times as instruments of death…including deadly nightshade.

https://smorgasbordinvitation.wordpress.com/2019/03/09/smorgasbord-blog-magazine-the-gardening-column-with-paul-andruss-heavenly-hellebores-3/

The next in the series to prevent nutritional deficiency by creating dishes containing the nutrient for the whole family… Carol Taylor has produced some wonderful recipes using ingredients rich in Vitamin B1.

https://smorgasbordinvitation.wordpress.com/2019/03/06/smorgasbord-health-column-with-sally-cronin-and-carol-taylor-cook-from-scratch-to-prevent-nutritional-deficiency-vitamin-b1-thiamin/

In the second of this series, Silvia Todesco shares a traditional ricotta and beef meatballs in tomato sauce….

IMG_2826

https://smorgasbordinvitation.wordpress.com/2019/03/10/smorgasbord-blog-magazine-guest-writer-silvia-todesco-italian-cookery-ricotta-and-beef-meatballs-an-italian-classic/

My personal stuff – Short stories and poetry

My response to Diana Wallace Peach’s monthly speculative fiction photo prompt..a story titled A Moment of Alignment.

https://smorgasbordinvitation.wordpress.com/2019/03/07/smorgasbord-short-stories-diana-wallace-peach-marchs-speculative-fiction-a-moment-of-alignment-by-sally-cronin/

Colleen Chesbro’s weekly poetry challenge is an escape from my WIP that I look forward to…. this week my poem was an etheree… March Hares

https://smorgasbordinvitation.wordpress.com/2019/03/07/smorgasbord-poetry-colleen-chesebro-weekly-poetry-challenge-march-hares-etheree-by-sally-cronin/

This week’s Carrot Ranch Flash Fiction was to create a story about a mouse.. in 99 words, no more, no less….

https://smorgasbordinvitation.wordpress.com/2019/03/09/smorgasbord-short-stories-carrot-ranch-flash-fiction-my-mouse-by-sally-cronin/

This week a look at how our childhood can influence both our willpower and how we regard the food that we eat. Understanding your relationship to food is important for health and also for weight loss.

https://smorgasbordinvitation.wordpress.com/2019/03/09/smorgasbord-health-column-size-matters-the-sequel-emotional-factor-willpower-and-childish-things/

This week a look at more of the official human rights as laid down by the United Nations, and our obligation to protect that right and to abide by the law… and when you look at the mortality rates of car accidents vs. murder rates and the high percentage of fatalities associated with texting and drink driving, you will find it hard to separate the two.

https://smorgasbordinvitation.wordpress.com/2019/03/05/something-to-think-about-survival-in-modern-world-our-rights-part-two-by-sally-cronin/

An unexpected gift of a turkey causes untold mayhem in the farmyard which as always creates an entertaining episode from the family archives of Linda Bethea

https://smorgasbordinvitation.wordpress.com/2019/03/07/smorgasbord-blog-magazine-guest-writer-linda-bethea-pass-the-chicken-please-or-fowl-friends/

There are a number of flash fiction challenges on WordPress that are really fun to take part in and certainly do hone our skill at brevity.. Here is a post from Joy Lennick’s archives on the subject and an example of her own flash fiction.

https://smorgasbordinvitation.wordpress.com/2019/03/08/smorgasbord-blog-magazine-guest-writer-on-the-subject-of-flash-fiction-and-minimilism-by-joy-lennick/

I am delighted to welcome author L.T. Garvin (Lana Broussard) to Smorgasbord with a series of guest posts, and her first is a heartrending poem about the past, her family and the devastating loss of a mother in wartime. Lana will be joining us every two weeks until April 8th.

https://smorgasbordinvitation.wordpress.com/2019/03/04/smorgasbord-blog-magazine-guest-writer-l-t-garvin-poetry-looking-homeward/

My guest this week is author Ann Barnes who shares the animal she would like to have a conversation with, her weirdest dream, what is in her handbag, and what she would have done differently.

https://smorgasbordinvitation.wordpress.com/2019/03/10/smorgasbord-blog-magazine-the-sunday-interview-getting-to-know-author-ann-barnes/

This series offers you a chance to share posts from your own archives that you would like seen by a new audience. Perhaps a post your wrote a year or so ago. If you are interested you can click on the link in any of the posts below to get the details. It is another opportunity to promote your books or other creative work as well.

Can you remember your first flight in a plane? Poet and author Balroop Singh shares hers which was a magical experience… she would love to hear about yours.

https://smorgasbordinvitation.wordpress.com/2019/03/04/smorgasbord-blogs-from-your-archives-family-my-first-flight-by-balroop-singh/

Childrens/YA author Darlene Foster, shares more of her extended family that emigrated to Canada in the 1900s… this time her father’s relatives.

https://smorgasbordinvitation.wordpress.com/2019/03/05/smorgasbord-posts-from-your-archives-family-the-other-side-of-the-family-by-darlene-foster/

Jennie Fitzkee who has over 30 years experience as a pre-school teacher, and loves sharing stories with her class, shares her childhood in relations to fairy stories and how many have an element of violence. She explores the need for a reality check for children from an early age about life in general, but there need to be guidelines on how they are introduced.

https://smorgasbordinvitation.wordpress.com/2019/03/06/smorgasbord-posts-from-your-archives-family-my-mothers-fairy-tales-by-jennie-fitzkee/

Robbie Cheadle spends a great deal of time tempting us to eat scrumptious baked delights, and this is no exception as she shares the family recipe of Granny Una’s apple pie…bibs on…

https://smorgasbordinvitation.wordpress.com/2019/03/07/smorgasbord-posts-from-your-archives-family-granny-unas-apple-pie-by-robbie-cheadle/

Sharon Marchisello learnt some valuable financial lessons from her parents, and this week the advice given to her by her father.

https://smorgasbordinvitation.wordpress.com/2019/03/08/smorgasbord-posts-from-your-archives-family-financial-lessons-from-my-father-by-sharon-marchisello/

Children’s author Bette A. Stevens shares her poem in tribute to her grandmother.

https://smorgasbordinvitation.wordpress.com/2019/03/09/smorgasbord-posts-from-your-archives-family-poetry-grandmas-legacy-by-bette-a-stevens/

New Book on the Shelves

https://smorgasbordinvitation.wordpress.com/2019/03/06/sallys-cafe-and-bookstore-new-book-on-the-shelves-romance-skating-on-thin-ice-by-jacquie-biggar/New book on the shelves

https://smorgasbordinvitation.wordpress.com/2019/03/08/sallys-cafe-and-bookstore-new-book-on-the-shelves-shades-of-sepia-cover-model-book-2-by-laura-m-baird/

Author Updates – Reviews

https://smorgasbordinvitation.wordpress.com/2019/03/04/sallys-cafe-and-bookstore-author-updates-reviews-deborah-jay-andrew-joyce-and-jacqui-murray/

https://smorgasbordinvitation.wordpress.com/2019/03/08/sallys-cafe-and-bookstore-author-update-reviews-rachele-baker-dvm-marina-osipova-and-d-wallace-peach/

https://smorgasbordinvitation.wordpress.com/2019/03/05/smorgasbord-laughter-lines-doctors-and-side-effects/

https://smorgasbordinvitation.wordpress.com/2019/03/07/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-a-joke-from-my-archives-5/

Thank you very much for visiting today and I hope you have enjoyed the posts. Thank to those who have shared to Facebook, sometimes using alternative methods!  I appreciate the support.

Hopefully all is more or less back to normal!!!!!!

 

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Smorgasbord Health Column – Size Matters the Sequel – Emotional Factor, Willpower and Childish Things


Over the last few chapters, I have been exploring the physical factors behind my weight gain to 330lbs. In particular Candida Albicans and how its overgrowth in your gut can undermine your best efforts to get rid of the culprits in your diet causing you to overeat. Such as sugars.

You can find last week’s post and all the previous chapters in this file: https://smorgasbordinvitation.wordpress.com/size-matters-the-sequel/

This week a look at our emotional attachment to food and how we can flex our willpower muscles to overcome this frequent excuse to dive into a tub of ice-cream!

My life, despite all the changes due to moving around so much was within a stable family environment, I was not deprived of love, food or attention. But things did not go according to plan in my 20s and emotionally I was hit very hard. But, that is not unusual and having worked with both men and women as a nutritional therapist, I was hard pushed to find a perfect childhood, relationship, marriage, body image, work environment amongst them.

If someone says that they have a perfect marriage, it usually means that they have reached, through hard work, compromise, commitment and love, a state of contentment, friendship, shared laughter and respect.

We all have things in our lives that broke us, or tried to, that brought us to the brink of giving up. But they are usually balanced by all the good things we have encountered in our private lives and careers.

We have a choice, one that I had to make in my late 20s, that I could not let what had happened to define me. However, as I discovered it was easier said than done. Clearly by the time I was in my early 40s, I was still hanging on to the scars and the pain and reaching out for food to comfort me. It was only when I took a long hard look at my experiences, that I realised the only person that I was hurting was myself. The culprit was totally unaware of the damage he had caused and was happily ruining someone else’s life (as I later found out).

It was time to take back the power and to no longer allow the past to dictate my actions in the future. Including, handing power to a bunch of crystals that infused the foods that I ate.

Learning to flex the willpower muscles.

This leads me on to my struggles and the question ‘How will I find the willpower?’ With over 150 lbs. (11 st, 68 kg) to lose and an uncontrollable craving for sweets and bread, I knew that I was my own worst enemy. Nobody stood over me and force-fed me; the chocolate bars did not throw themselves off the sweet counter into my pocket and the fridge door never opened by itself.

I had already begun to address the physical issues and had put in place an eating programme that excluded as much sugar as possible. But I also needed to be sure that I would not drift back towards it at the slightest setback.

Willpower implies choice. Obviously, many of my cravings were a result of Candida, but, even so, that condition did not make me eat Chinese takeaways nearly every night, nor did it make me raid the fridge for bacon and eggs at midnight.

We are not born with willpower. As babies, if we want something, we do everything we can to get it: scream, cry, and throw tantrums. If you have young children, break a bar of chocolate into squares and put it in front of them, tell them not to eat the chocolate, then leave the room.

What do you suppose they will do?

Yes, they will eat the chocolate!

Why? Because they have not yet learned about the consequences of their actions.

They do not know how you are going to react when you come back and find the chocolate has been eaten. They may be a little nervous if they have experienced your displeasure before, but if it was not in direct relation to this particular event, they may not even give it a second thought.

You would think that, as an overweight adult, you would be well aware of the consequences of eating a bar of chocolate. Wrong! – Because as adults we have justification down to a fine art. How many of you justify your overeating with some of the following reasons?

Reasons for NOT losing weight

  • I have just had an argument with my mother/lover/friend/boss and I need to eat something sweet.
  • My relationship has just broken up. I’m so unhappy, I need chocolate.
  • I have had a hard day at the office, so I deserve a drink or two.

    Everyone lets their hair down on a Saturday night.

  • I was taught to clear my plate.
  • We have always had dessert.
  • I have been good and I deserve a treat.

    I’m middle-aged, so extra weight is normal.

  • My husband/wife/lover loves me whatever weight I am.
  • My personality would change if I lost weight.
  • One chocolate bar won’t hurt.
  • My glands don’t work properly.
  • It’s hereditary.
  • People like me the way I am.

We have all used these excuses, particularly when on a diet. I worked eleven or twelve hours a day in my old job, travelled a thousand miles a week, lived in three homes and managed 150 or so people. However, you could not keep me out of the fridge at night!

It appears that I had willpower in some parts of my life but not all, and I am sure that, if you examine your life, you will find the same. I know women who have given up smoking and drinking as soon as they got pregnant, but once the baby is born, they go back to both immediately. I know clients who give up sweets and chocolate for Lent every year and do not miss them a bit. As soon as Lent is over, they go back to their bar of chocolate (or more) a day.

Why? This is about absolute necessity! A ‘must have’ attitude to the way you approach the important events in your life. For example, the overwhelming desire of a pregnant woman is to give birth to a healthy baby. She knows the risks involved in smoking and drinking and applies them to her baby’s health. Even though she may not always find it easy, she manages not to smoke or drink for nine months. This is the willpower you must find to get you through your weight reduction program.

Make a list of why it is absolutely necessary for you to lose weight. My list used to read something like the following.

  • I do not want to die young.
  • I want the nose-bleeds to stop.
  • I hate the way I look.
  • I do not feel sexy or feminine.
  • I feel middle-aged.
  • I am ashamed to take my clothes off in front of my husband.
  • I cannot fit into economy airline seats, so we have to travel by sea.
  • On long-haul flights the tray table cannot be lowered and I am offered seat-belt extensions.
  • I cannot drive for very long, because it is too uncomfortable.
  • I can only manage a ten-minute walk instead of going hill-walking.
  • Children laugh at me in the street.
  • People ask me when the baby is due.
  • People keep saying not to worry; I have a lovely face.
  • My shoe size has gone up to a size nine, with a very wide fitting.
  • My ankles have disappeared.
  • I can no longer shave my legs higher than the knee or behind my thighs.
  • Bras do not fit properly: I have to buy a 48-C to fit my back, but the cups are far too big.
  • I hate shop assistants coming into the changing room when I am trying on clothes.
  • I am tired of cracking jokes about my weight.
  • I can’t take a bath, because I cannot get out again.
  • I cannot take a shower in my father-in-law’s house, because the doorway is too narrow, even if
  • I try to squeeze in sideways.
  • My joints and muscles are always painful.
  • My knee and hip hurt when I push myself out of the car.
  • I can no longer dance.

How many absolutely essential reasons to lose weight can you put on your own checklist? 

If you really give it some thought, and drag out all those niggling irritations about your size that have accumulated over the years, I am sure you will be writing a book yourself.

However, this is not the end of the exercise. If you simply sit and think about all these miserable feelings, you will probably head for the nearest tub of ice cream. Write down all your reasons and then take what you consider to be the most important three and look at them in detail.

For me this was very easy.

  • I did not want to die young.
  • I did not want any more nosebleeds as a result of high blood pressure.
  • I would have quite liked to feel slim and healthy again.

Every time I was tempted to break my program I reminded myself of these three things.

Of course, being less than perfect, sometimes I broke the program. Somehow though, it became less hard. The more weight I lost, the better I felt, and the easier it seemed.

However, after losing 40 to 60 lbs. (18 to 27 kg), I started to slip back again. This was because my original list of reasons was no longer absolute enough. I had improved my health to the extent that I wasn’t going to kick the bucket immediately, my nosebleeds had stopped and, while I did not feel entirely slim and sexy, I was getting there.

At this point it was necessary to revisit the list and find three more that were now a priority.  I still felt middle-aged, still had aching joints and muscles, and was still asked when the baby was due.

Now it was time for the third round. At the end of three years, having lost 112 lbs. (8 st, 51 kg), I realised that I had polished off most of the reasons on my original list.

Thankfully by then I had some new reasons to continue to lose the weight.

  • I now have clients who look to me as a role model. If they are to succeed they need to see that I can lose weight and keep it off.
  • I have written several books on how to lose weight and health with more to come. I have to practice what I preach.
  • I still need to exercise to maintain a healthy weight. Even walking a couple of fast miles a day would not be possible if I weighed too much.
  • I enjoy being able to walk into M&S and pick up clothes I like off the rack. No more out size shops
  • When we have our friends around for a party we always end up dancing – I can keep going for a couple of hours – how much I would miss sitting on the side lines.
  • In the summer I can now wear a swimming costume and swim a kilometre a day without sinking!
  • I want to live as long and as healthily as possible to enjoy everything that I currently have in my life.
  • I want to be mentally alert and physically active when I am elderly

This is how I have kept myself going. However, my list will not be the same as yours.

You can supply your own individual reasons for losing weight. You do, however, have to revisit them on a regular basis and decide which are no longer valid and which are now top of the list.

Our childhood often influences the way we reward ourselves in adulthood

  • Many of the rewards we give ourselves are a throwback to our childhood. Our parents’ approval was important, which is why we tend to adopt many of their rules and attitudes about life.
  • When they told us we were a good girl or boy, and gave us some sweets as a treat or reward, we felt loved and cherished.
  • Treats were also used if we were sick or unhappy: a spoonful of sugar makes the medicine go down!

The trouble is, we still want that feeling as adults and, life being what it is, we often believe that the only way to recapture that emotion is by eating chocolate or sweets as we used to. Apart from which, in this constantly changing world, food and sweet things are particularly predictable and very comforting.

This is a problem I have with many slimming organisations that elevate certain foods to reward status that have little or no nutritional contribution to your daily requirements.

They imply that you have been a good little girl or boy and deserve to have a little treat so that you don’t feel deprived.

Sorry, but we are grown-ups and we need to create a new reward system. Our long term health is at stake here! Here is one of my most prized rewards. When I reached 18 stone I managed to get into a bath for the first time in 10 years! I still get a kick now, 20 years later, getting in and out unaided!

Your task is to create a whole list of activities, events, purchases, gifts to yourself and others to celebrate the progress you make along the way. The only proviso is that they are not food related in any way.

For example activities that were uncomfortable for me at 24 stone included trips to the cinema, fitting into an airline seat to go on holiday, buying clothes from M&S, getting into normal width shoes, dancing with my husband, going on the big wheel at the funfair.

Achieving those goals became the rewards in themselves.

So create your list, small rewards for your weekly progress:

  • For each 14 lbs.
  • For a new dress size, for reducing your blood pressure to normal,
  • To coming off pills for life …

It won’t necessarily come easily but give it time. Share your list with your support team and I am sure that they will be delighted to join you for your outings and celebrate with you as you make progress.

©sally cronin Just Food for Health 1998 – 2019

A little bit about me nutritionally.

I am a qualified nutritional therapist with over twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/

 Thanks for dropping in today and if you have any questions please use the comments or if your prefer you are more than welcome to email me on Sally.cronin@moyhill.com

Please note that due to ongoing issues with facebook about posting from my blog (not conforming to community standards), I have removed the Facebook share button as a temporary measure so that you do not get an error message.  Going forward I will be only sharing my weekly round up to Facebook (hoping that it gets through).

I am joining a growing number of our blogging friends on MeWe and I invite you take a look… a different approach to users.  mewe.com/i/sallycronin

I would be very grateful if you could share where you can.. many thanks Sally.

 

 

Smorgasbord Health – Size Matters – The Sequel – Candida – Starving the fungus and feeding the body.


Last week I looked at the amount of hidden sugar in our diet, that not only satisfies our cravings but those of Candida Albicans too. This week a look at previously eliminated foods that you can actually including in moderation in your diet, so enjoying their health benefits… and a shopping list to copy and print to have handy.

You can find last week’s post and all the previous chapters in this file: https://smorgasbordinvitation.wordpress.com/size-matters-the-sequel/

Controlling the fungus without starving your body.

Over the years clients have arrived at their first appointment, tired, depressed, still suffering from skin problems, infections etc, who have been following the most rigid diet possible to eradicate the overgrowth of candida. They were surviving on a narrow range of foods, with greatly reduced nutritional variety and values, and were terrified of putting certain foods in their mouths.

The problem is balance – starving the fungus is essential. But, in the process you can also starve the body of the nutrients it requires to rebuild the immune system which you need to work on your behalf internally. The overgrowth is not restricted to the intestines, as I described in an earlier post – the symptoms are caused because it has got into the bloodstream and has free access to the entire body. You are going to need the immune system’s power to push back the fungus to the gut where it belongs at normal levels.

I do think that it is a good idea to reduce the levels of your yeast in the diet simply because it comes in combination in so many processed foods with sugar which I consider to be the real cause behind so much of our ill health today.

Things have moved on – the fact is that most natural produce is absolutely fine to eat. This includes mushrooms which as a fungus are usually one of the first foods to be banned on a Candida Diet.

In the last 20 years I have experimented with natural ingredients in and out of my diet and I have found no reaction to mushrooms or any other natural food on my Candida levels. I have however, reacted quickly to drinking too much alcohol, eating cakes, sweets, biscuits, fizzy drinks, processed sauces, ketchup, soy sauce, milk chocolate with low cocoa content, processed cheap fruit juices etc. In the case of alcohol it is possibly the combination of yeast and sugar (or too many glasses) – and if you look at the ingredients of a great many processed foods that I included in last week’s post, it is the sugar content that is likely to be the main culprit.

I have some key indicators for a rise in levels of Candida overgrowth in my system. The inside of my ears begins to itch irritatingly and my eyes start watering. If I continue to consume sugars in excess I can develop thrush symptoms.

Mushrooms

Mushrooms might be a fungus but they are also immune boosting foods and some are actively anti-candida. Mushrooms are on my Food Pharmacy list and I eat at least two or three times a week. Especially on a non-meat day as they have an impressive list of nutrients that make them a great alternative.

According to the ancient Egyptians, over 4,000 years ago, eating mushrooms granted you immortality. The pharaohs even went as far as to ban commoners from eating these delicious fungi but it was probably more to guarantee that they received an ample supply. Mushrooms have played a large role in the diet of many cultures and there is evidence that 3,000 years ago certain varieties of mushrooms were used in Chinese medicine and they still play a huge role in Chinese cuisine today.

There are an estimated 20,000 varieties of mushrooms growing around the modern world, with around 2,000 being edible. Of these, over 250 types of mushroom have been recognised as being medically active or therapeutic.

More and more research is indicating that certain varieties, such as Shitake and Maitake, have the overwhelming potential to cure cancer and AIDS and in Japan some of the extracts from mushrooms are already being used in mainstream medicine.

Apart from their medicinal properties, mushrooms are first and foremost an excellent food source. They are low in calories, high in B vitamins, Vitamin C, calcium, iron, phosphorus, potassium and zinc – and supply us with protein and fibre. They are versatile and they are easy to cook and blend with other ingredients on a daily basis. For vegetarians they provide not only protein but also the daily recommended amount of B12 a vitamin often lacking in a non-meat diet.

Mushrooms of all varieties will boost your immune system in the fight against Candida and are more beneficial in your diet than out of it.

Matured Cheese

Aged cheese is usually banned from a yeast free and sugar free diet but I have found no major problems when using as part of a balanced diet. It is unlikely that by the time the cheese has digested and reached the gut that it is in a form that is utilised by the fungus. Cheese on toast or cauliflower cheese once or twice a week should not cause you a problem and provides variety and nutrients to feed your body.

I do caution you however if you have a weight problem and are trying to lose weight.. A little cheese from time to time is okay but how many of us actually have that kind of restraint?  Also if you suffer from gallbladder disease you will have to monitor your fat intake carefully and you will find that cutting right back on cheese to a very occasional use to be the best option.

I suggest organic mature cheddar made from grass fed cows (it should say on the packet) as it is only grass fed dairy cows that provide milk in vitamin K2 which is not found in grain fed cattle, sheep, chickens in any great quantity.

The one staple that most of us find the hardest to give up. Our daily bread.

Industrially manufactured bread, particularly the cheap, plastic wrapped, white flour variety with its abundance of additives including sugars, is perfect fodder for Candida.

I enjoy and include some white breads in my diet…occasionally. I enjoy some of the sourdough breads, but as a rule, I will only buy wholegrain artisan breads with minimal preservatives. You know that they have little added to them when they go stale in 24 hours, instead of still feeling fresh after a week or longer!… I buy, slice and freeze and then take out what I need over time.

I usually make my own yeast and sugar free Irish Soda bread as it suits me and does not cause the same symptoms as the white processed breads. The jury is out as to whether yeast in bread contributes to an overgrowth of candida, but certainly the sugar does.

Luckily I was introduced to Irish Soda bread in the late 90’s which is yeast free and has little sugar. Today there is a wide range of yeast and sugar free breads available in health food shops and online (do check the labels carefully for added sugar and other preservatives), but it is much better and easy to your own bread at home.

Recipes can be adapted to include additional nutritional essentials in the form of seeds and nuts. I make a couple of loaves at a time, and when cooled, slice and freeze – cost about £1 a loaf to make. There are also unleavened breads – corn and wholegrain tortillas etc that you can enjoy too.

Apart from being able to feel that you are at least including normal foods – bread does not stand alone – we put things on it – an egg cooked in a variety of ways is a great supper on toast and is good for you. Sandwiches made with your own bread for lunch with fresh salad filling and cooked chicken or tinned tuna etc are far better than buying already prepared and expensive varieties with unknown ingredient.

Here is my recipe for soda bread with reduced sugar and even those who are not avoiding yeast will find it delicious.

Pre-heat the oven to 180 degrees – put the rack mid oven.  Prepare two 14 inch bread tins – I use grease proof paper cut to size and a little olive oil around the tin so that the paper sticks.

Ingredients – for two loaves.

  • 600gm strong whole wheat plain flour (or 500gm flour and 100gm porridge oats – or 500 gm flour and 100gm dried fruit)
  • two teaspoons of baking powder
  • Two teaspoons of bicarbonate of soda
  • Two teaspoons of salt
  • Two teaspoons of sugar
  • Two eggs
  • 600ml milk (I use full fat)
  • Juice of two lemons (to sour the milk)

Method

  1. Add the lemon juice to the milk and stir – leave for about 15 minutes until it thickens.
  2. Sift the flour into a large bowl (add porridge oats or fruit if using)
  3. add in the bicarbonate, baking powder, sugar and salt
    mix in gently.
  4. Pour in the soured milk and using a fork gently stir together.
  5. Add in two eggs and mix in.
  6. Pour the mixture into the tins and place in the hot oven for approximately 60 minutes.
  7. Check after 45 and the loaves should have risen and be brown on top.
  8. When baked take the loaves out of the oven and remove from tins. (peel of the paper if you have used)
  9. You will know they are cooked if they sound hollow when you tap them on the bottom of the loaf.
  10. Wrap in clean tea towels to stop the crust getting too crisp and leave on a rack until cool.
  11. I wrap one in clingfilm and put in freezer and because there are no preservatives you need to eat over a couple of days.  I keep one in the fridge

Here is another source of yeast free bread recipes.

http://allrecipes.co.uk/recipes/tag-7732/bread-without-yeast-recipes.aspx

This is just one adjustment to your daily diet that will feed your body but starve the fungus.

So, now you have bread still in your diet (yeast and sugar free such as Irish Soda Bread) and also mushrooms and cheese.

And here is the complete shopping list of food groups that you may help you reduce the sugar in your diet.

Since Candida Albicans thrives on the sweet stuff, it is a good idea to cut out all additional sugars and sugary foods for at least six weeks. And then only consume occasionally. Do be aware that artificial sweeteners, including those that claim to be natural can behave in the same way as sugars.

Your craving for sugars will not be reduced and some, such as those containing aspartame, can be very unhealthy.

To help you establish which are the main foods to focus on and which to avoid, I have devised a colour scheme.

Green – Free to eat

Blue – in moderation

Red – Avoid

Pink – Very occasionally.

Vegetables – carrots, red peppers, broccoli, spinach, cauliflower, corn on the cob- any dark cabbage or Brussel sprouts, onions, mushrooms, tomatoes, watercress, dark lettuce leaves, cucumbers, celery, avocados and potatoes.

Fruit Bananas, apples, pears, oranges, kiwi and any dark berries that are reasonably priced – try frozen.  When in season –  apricots, cantaloupe melon, watermelon.

Wholegrains – brown rice- wholegrain yeast free bread – whole wheat pasta – weetabix – shredded wheat – porridge oats.  If you make your own yeast free bread use wholegrain flour.

Please do not buy sugar or chocolate covered cereals or white flour products.– more sugar than goodness.

Reduce your carbohydrates for the first six weeks. Two slices of yeast free bread, one large tablespoon of brown rice, one weetabix, two tablespoons of porridge oats etc daily.

Fish – Salmon fresh and deep sea not farmed (usually sound in the frozen foods)and you can buy sustainable sourced salmon canned. Cod – haddock (again frozen can be a good option) any deep sea white fish on offer – shellfish once a week such as mussels. Tinned sardines, tuna and herrings – great for lighter meals. Check all cans for source of fish and worth paying a little more.

Meat and poultry and Tofu-  Organic or free range chicken or turkey – lamb, beef and pork (avoid grain fed chickens (corn) and other meats as only grass fed livestock provide sufficient amounts of Vitamin K2. Lean ham (unsalted) easy to boil your own and slice for sandwiches, (processed meats should be used sparingly) Venison if you enjoy it. Liver provides a wonderful array of nutrients served with onions and vegetables is delicious.  Tofu for vegetarians has become more accessible and can be used by non vegetarians once a week to provide the other benefits of soya it offers. There are a number of vegetables, especially in the bean family that can provide good amounts of protein.

Nuts and seeds – to put on your cereal in the mornings or as snacks – check prices out in your health food shop as well as supermarket. Almonds, Brazil nuts, pumpkin seeds, flaxseeds, walnuts. (Nuts and seeds have healthy fat. However, if you are wanting to lose some weight make it a small handful each day).

Dairy and Eggs In moderation. Look for grass fed herds for their milk, butter and cheese (better to have the real stuff than whipped margarine) – yoghurt.  Free Range Eggs – have at least three or four a week.

Oils – Extra virgin Olive Oil (least processed) – great drizzled on vegetables with some seasoning and also eaten the Spanish way with balsamic vinegar on salads and also drizzled over toasted fresh bread. If you do not like the taste of Olive Oil then use Sunflower oil – do not use the light version of any oil as it has been processed heavily – use the good stuff. I use coconut oil in moderation… it is organically produced and liquid for drizzling over vegetables and toasts.

Honey and extrasYou really do need to avoid sugars refined and in cakes, sweets and biscuits but honey is a sweetener that the body has been utilising since the first time we found a bee hive and a teaspoon in your porridge is okay. Try and find a local honey to you.

Dark chocolate – over 70% a one or two squares per day particularly with a lovely cup of Americano coffee is a delicious way to get your antioxidants. Cocoa is great with some hot milk before bed – antioxidants and melatonin in a cup.

©sally cronin Just Food for Health 1998 – 2019

A little bit about me nutritionally.

I am a qualified nutritional therapist with over twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/

 Thanks for dropping in today and if you have any questions please use the comments or if your prefer you are more than welcome to email me on Sally.cronin@moyhill.com

 

Smorgasbord Blog Magazine – Weekly Round Up – Jazz, Chicken Poop, Chopped liver, Old Age, Australia and Sheep farming!


Welcome to the round up of posts on Smorgasbord this week that you might have missed. 

Despite some grey and misty starts to the days, there has been a trending upward curve in the temperatures and the hedgerows and gardens locally are beginning to show signs of spring. For someone who does not do short days, devoid of sun, and usually wet, this is a great shift in the weather. All my years as a child and adult living in sunnier climates makes it a challenge. I must admit to becoming a bit of a hermit from October to March and guess in a previous life I must have been a bear!  I can be be grumpy enough at times, especially when I wake from a long sleep and am hungry and thirsty.

Thankfully there have been some offline activities this week that have been great fun and people and laughter make all the difference.

Apart from that…. it has been a great week here online with a new job for me, having been invited to be an administrator for The Literary Diva’s Library on Facebook, alongside Colleen Chesebro and D.G.Kaye… and Colleen has added me into the group banner and if you click that, it will take you to the page where you can share book reviews for yourself and crucially for others, and also author interviews and news. The more members we have the more effective the group will be in supporting authors.

If you are an author and would like to be part of a group that supports and promotes other authors then please head to Facebook by clicking the image.

As always I would like to thank the contributors to the blog who inform and entertain you. This includes those participating in the new Posts from Your Archives series which is all about the family.. If you click on one of the posts it will give you the details on how to share your posts to a new audience. You can also become a guest writer with any new material that you would like to share… you can email me for details if you are interested sally.cronin(at)moyhill.com

Welcome to the music column with William Price King and this week the featured artist is Ted Nash, Saxophonist and Composer  and his work Portrait in Seven Shades.

https://smorgasbordinvitation.wordpress.com/2019/02/19/smorgasbord-blog-magazine-the-music-column-with-william-price-king-jazz-ted-nash-with-portraits-in-seven-shades/

In this week’s re-run of Paul Andruss’s gardening column, he promotes the beneficial properties of chicken poop for the garden…

https://smorgasbordinvitation.wordpress.com/2019/02/23/smorgasbord-blog-magazine-the-gardening-column-the-best-thing-to-come-out-of-a-chicken-by-paul-andruss-3/

A new series of Cook from Scratch with myself and Carol Taylor. This time looking at nutrients and the symptoms that you might be deficient in them.. I share the signs and the foods to include to avoid becoming deficient, and Carol turns them into delicious meals for all the family. This week Vitamin A..

https://smorgasbordinvitation.wordpress.com/2019/02/20/new-series-smorgasbord-health-column-with-sally-cronin-and-carol-taylor-cook-from-scratch-to-prevent-nutritional-deficiency/

In this week’s chapter I look at the amount of sugar that is hidden in our diet and how Candida Albicans thrives on this food, fueling the overgrowth in our gut.

https://smorgasbordinvitation.wordpress.com/2019/02/23/smorgasbord-health-column-size-matters-the-sequel-eliminating-its-favourite-food-sugars-by-sally-cronin/

My guest today is author Sheila Williams who lives in France, but in the past has enjoyed several careers, including that of sheep farmer (more about that later!). Sheila shares a mortifying experience in a restaurant, her fashion sense, the contents of her handbag and a tussle with a persistent romeo ram (of the sheep variety!)

https://smorgasbordinvitation.wordpress.com/2019/02/24/smorgasbord-blog-magazine-the-sunday-interview-getting-to-know-author-sheila-williams/

This week Linda shares ‘Family Talk’ the expressions that become a code that every member of the family understands.

https://smorgasbordinvitation.wordpress.com/2019/02/21/smorgasbord-blog-magazine-guest-writer-linda-bethea-family-talk/

Australian author Frank Prem shares his love of his hometown, and the inspiration behind his recently released collection of poems and stories.. Small Town Kid.

https://smorgasbordinvitation.wordpress.com/2019/02/20/smorgasbord-blog-magazine-guest-writer-frank-prem-welcome-to-beechworth-victoria-australia/

Joy shares a poem that expresses the joys of being young at heart at eighty-three years old…

https://smorgasbordinvitation.wordpress.com/2019/02/22/smorgasbord-blog-magazine-guest-writer-poetry-mistaken-identity-by-joy-lennick/

As a follow on from the Valentine’s Day post of romantic ballads, here are some of the requests with more to come on Tuesday.

https://smorgasbordinvitation.wordpress.com/2019/02/22/smorgasbord-music-column-the-romantic-ballad-request-show-part-one-becky-ross-michael-d-g-kaye-abbie-taylor-cindy-knoke-sue-vincent/

My guest today is poet Miriam Hurdle who wrote a post in 2017 at Thanksgiving. It was an eventful time with Miriam in recovery from an operation for cancer and her daughter about to give birth.

9

https://smorgasbordinvitation.wordpress.com/2019/02/18/smorgasbord-posts-from-your-archives-family-thanksgiving-2017-by-miriam-hurdle/

D.G. Kaye, Debby Gies, shares the signs that you are in an abusive relationship, and from personal experience, she inspires those who are trapped in a cycle of abuse to break free.

https://smorgasbordinvitation.wordpress.com/2019/02/21/smorgasbord-posts-from-your-archives-memoir-bytes-the-10-red-flags-i-didnt-pay-attention-to-domestic-abuse-by-d-g-kaye/

Delighted that author Sue Vincent is sharing a post from her archives, particularly as it is all about dogs that have been a part of her family, going back generations.

 

https://smorgasbordinvitation.wordpress.com/2019/02/23/smorgasbord-posts-from-your-archives-a-family-of-dogs-by-sue-vincent/

In respect of this series, where I explore some of the key elements of our modern lives, I take a light-hearted look at love and romance. Well partly light-hearted, as there are some elements of this universally sought after state of bliss that can be from the dark side. 

https://smorgasbordinvitation.wordpress.com/2019/02/19/something-to-think-about-the-rs-of-life-romance-a-modern-fairy-story-by-sally-cronin/

New book on the shelves

https://smorgasbordinvitation.wordpress.com/2019/02/18/sallys-cafe-and-bookstore-new-book-on-the-shelves-swimming-for-profit-and-pleasure-the-port-naain-intelligencer-by-jim-webster/

https://smorgasbordinvitation.wordpress.com/2019/02/19/sallys-cafe-and-bookstore-new-book-on-the-shelves-wings-of-prey-book-6-the-gift-legacy-by-j-p-mclean/

https://smorgasbordinvitation.wordpress.com/2019/02/21/sallys-cafe-and-bookstore-new-book-on-the-shelves-sci-fi-thriller-life-and-other-dreams-by-richard-dee/

Author updates

https://smorgasbordinvitation.wordpress.com/2019/02/18/sallys-cafe-and-bookstore-author-update-reviews-james-j-cudney-paulette-mahurin-and-jean-lee/

https://smorgasbordinvitation.wordpress.com/2019/02/22/sallys-cafe-and-bookstore-update-reviews-deborah-a-bowman-olga-nunez-miret-and-vashti-quiroz-vega/

This week my etheree is on the Joys of Spring….in response to Colleen’s Tuesday Poetry Challenge 124

https://smorgasbordinvitation.wordpress.com/2019/02/20/smorgasbord-poetry-colleen-chesebros-weekly-poetry-challenge-124-etheree-the-joys-of-spring-by-sally-cronin/

https://smorgasbordinvitation.wordpress.com/2019/02/19/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-debby-gies-and-a-joke-from-the-archives/

https://smorgasbordinvitation.wordpress.com/2019/02/21/smorgasbord-laughter-lines-the-thrill-of-the-chase-and-senior-dating-ads/

Thank you for all you support and look forward to seeing you again next week.. Thanks Sally.

Smorgasbord Health Column – Size Matters – The Sequel – Candida Albicans – Eliminating its favourite food – Sugars by Sally Cronin


Last week I looked at Candida Albicans and how it can become overgrown in our gut for a number of reasons that include over use of antibiotics: https://smorgasbordinvitation.wordpress.com/2019/02/16/smorgasbord-health-column-size-matters-the-sequel-candida-albicans-sally-cronin/

This week the first part of eliminating the overgrowth and creating a balanced bacteria in your gut by eliminating sugars

There is a ton of dietary advice out there on the net about the “correct” diet to get rid of an overgrowth of Candida, some of which is pretty drastic. Of course, you need to adjust your intake of certain foods, because even if you are prescribed anti-fungal drugs, the pathogen itself will always be present in your gut waiting for another opportunity to take over the body again.

Remember that Candida Albicans exists in all of us at normal levels in the intestines and it can just take a two day stomach upset, which causes an imbalance of healthy flora, to trigger an overgrowth. You also need to think twice before you decide to embark on a crash diet that is nutritionally depleted – this too will cause an imbalance of essential bacteria in the gut.

Prevention

Preventing this overgrowth in the first place is the ideal. Unfortunately, it is not just antibiotics we take that can kill off good bacteria in the gut and allow the Candida to thrive unaffected. It is highly likely that long-term use of medication including the contraceptive pill or HRT may also result in an overgrowth.

Certainly, people 50+ who have been prescribed life-long medication for cholesterol, blood pressure etc may also be at risk of an overgrowth, and it may take generations to understand the impact on our intestinal bacteria.

Please do not stop taking prescribed medication without consultation with your doctor.

If you do have to take antibiotics for a serious infection, then certainly taking a course of probiotics afterwards can be helpful – there are some on the market now that claim to be resistant to the antibiotics so that you can take simultaneously, but you do need to continue them for a period of time afterwards.

Live yogurts are fine for helping to maintain the healthy balance but they are not strong enough to kill an overgrowth, neither are they a magic bullet! You cannot expect to eat a rubbish diet and then have one small pot of yogurt a day in the hopes it will make up for it! The other ingredient in many supermarket pots of yogurt is the hidden sugar levels which of course is Candida’s favourite food.

Just a reminder here about the difference between probiotics and prebiotics if you missed the last post.

Probiotics are the bacteria and yeasts that are classified as ‘friendly’. They inhabit our digestive tract and are a vital part of the process of digesting food and turning it into something that the rest of the body into a form it can utilise. Without a healthy balance of these probiotics systems such as the immune function can be compromised as well as the health of other operating systems and the major organs.  If you eat live dairy products including Kefir or fermented foods such as sauerkraut it will encourage the essential bacteria such as Lactobacilli and Bifidobacteria to flourish.

Prebiotics are processed from insoluble carbohydrates in most fruit and vegetables including Apples (skin on) bananas, beans, artichokes etc (which is why we need to eat several portions of vegetables and fruit daily) This survives the stomach acid and digestive process that some foods such as yogurts might not do, and reaches the gut where it acts like a fertiliser for the existing probiotics and maintains a healthy balance.

Candida’s favourite food and ours, is sugar and the first step to reducing an overgrowth is removing sugar from your diet.

Whatever the reason for your overgrowth of Candida Albicans; you still need to adapt your diet. The main problem is the sugars in industrialised foods will not just satisfy your sweet cravings, but the candida’s too. You will be surprised at how much sugar is included in savoury products that you may buy, and it is important to check labels.

Sugar addiction is recognised as a real and extremely harmful craving mentally and physically.

I am a sugar addict………..along with millions of people around the world, most of whom have struggled with their weight and their health all their lives. Sugar is everywhere – there is no getting away from it. Not just sweets and chocolate, cakes, muffins, bread and cereals but hidden in pasta sauces and most of our savoury favourites. In every shop and in our own kitchen cupboards and fridge – always within reach and as enticing as anything in our lives.

What are sugars?

Sugars are a vital component of the fuel we require to function – unfortunately the modern diet is akin to a 24 hour petrol station and most of us slide effortlessly up to the supercharged pump and pay the very heavy price to fill our tank with it. We then tootle at 20 miles an hour or slower and instead of burning off the fuel we store it in our cells – as fat.

A quick look at the fuel itself. It belongs in the carbohydrate food group, our main source of energy. Carbohydrates are a group of nutrients that contain carbon atoms that have been hydrated by adding water molecules. Carbohydrates include sugars, starches and fibre. The sugar and the starches are metabolised by the body into the simple sugar, glucose.

Glucose molecules circulate in the bloodstream, supplying our cells with the fuel, as they need it. Any additional glucose is converted into glycogen, which is stored in the muscles of the liver. If that storehouse is already full then any excess glucose gets converted into fat.

There are two types of carbohydrate, simple and complex.

ourbetterhealth.org

Simple carbohydrates contain one or two saccharides such as sucrose (glucose and fructose) which is table sugar and lactose (glucose and galactose) which is the sugar found in milk. This is called a disaccharide.

If the carbohydrate only has one saccharide, it is called monosaccharide such as fructose which is found in fruit and honey. The less saccharides the sweeter the taste so the sweetest is therefore fructose. Whilst moderate consumption of natural sources of simple sugars is absolutely fine including fruit and some honey it is the hidden simple sugars in industrialised foods that are causing the problem.

Complex carbohydrates are known as polysaccharides and they are made of long strings of simple sugars and there are many different kinds. These are the starches and are the most nutritious because they tend to be a component in a food that has other nutrients. The body also breaks down starches into glucose, but it takes longer to digest than the simple sugars which is why they do not cause the same blood sugar fluctuations.

Fibre is a very important carbohydrate because the intestinal tract does not have the enzymes necessary to break down the long chain into individual sugar molecules so it does not get absorbed into the bloodstream – also, fibre slows down the digestion and absorption of sugar, which extends and maintains the energy levels it provides. The source for this nutritious and useful form of complex sugars is found in green vegetables, whole grains, potatoes and other fibre rich foods.

Why use the term industrialised?

Earlier in the post I mentioned the addictive nature of sugars caused largely by the accessibility to those of us in developed countries to industrialised food. I use that term because it is more appropriate than just using the term processed. Natural foods can also go through a form of processing to get to our table, but as long as that process does not include the removal of essential elements or the addition of industrial ingredients, it is unlikely to be harmful.

This industrialisation of our foods is very recent in terms of our evolution. Less than 150 years. To put this into perspective in terms of our body’s genetic make-up.. It can take 10,000 years for a mutation to occur in our DNA to adapt to a new environment. Whilst we have much more access to natural foods all year around, (which would have not been the case 10,000 years ago), we have the disadvantage of now including artificial foods that our body simply cannot process effectively to provide essential nutrients to be healthy.

The body is a sophisticated and complex machine which requires a diverse range of ingredients to process and then pass into the bloodstream to provide the energy we need both on a daily basis and additional power when we need it. If the ingredients you are putting into your body, are not of the chemical make-up essential to make this fuel – you will not only be lacking in energy, but the corrosive nature of the poor ingredients will cause damage and wear on our organs, arterial system and long-time health.

The manufacturers are well aware of our addiction to sugar and manipulate us into eating more.

For some, high sugar/fat foods are a comfort, and the manufacturers are well aware of this.. Take a look at the chocolate adverts on the television and most feature women who turn to chocolate whilst they watch a sad or romantic movie, or because they are day dreaming of love or a sexy hunk dropping off some Black Magic…In this one the girl is wandering through a healthy field of sunflowers, giving the illusion that the flake is too.

It is true that at certain times of the month a woman’s hormone fluctuations can increase that desire for sweet foods.. We tend to misinterpret this as a craving for chocolate, but in fact it is more likely to do with the body wanting to prepare for conception by ingesting high energy foods and changes in blood sugar levels. But the body is looking to receive that fuel from nutritious complex carbohydrates and fruit rather than a Toblerone! (Trust me)

The amount of sugar that we ingest is not just in response to a possible addiction… It is more likely to be habit.

This habit was formed when we were fed as a child. In our house for example we always had a dessert after our main meal and my father was the master of the steamed treacle pudding with lots of sweet custard. He had two teaspoons of sugar in his tea and he had done so since the first cup his mother gave him as a child. It never occurred to him to reduce it to one or none at all. He had a very sweet tooth.

How many biscuits do you automatically reach for when you open a tin or packet? I bet like me it will be at least two…one piece of toast with butter and jam seems a bit lonely too.. A couple is a round number.

Anyway..One of the key indicators that you are eating too much of this high octane fuel, turbo-charged with too much sugar is a candida overgrowth.

Apart from an overgrowth of candida, eating too much sugar puts you at risk of morbid obesity, cancer, diabetes, heart disease, varicose veins, high blood pressure, eye disease, depression and liver and kidney problems.

Sugar intake guidelines for a healthy balanced diet.

First and foremost – these can vary, but for the sake of having some form of measurement to use – men should not consume more than 37.5 gms or 9 teaspoons a day of additional dietary sugar a day. For women it is less around 25grams or 6 teaspoons. That is not really a great deal – to be honest by the time you have had a frosted cereal for breakfast with a couple of spoons of sugar you have had it for the day!!

There are plenty of lists out there with the sugar content of everyday foods. However, the manufacturers can be very clever when hiding the actual level of sugar in their product, one of which is splitting the sugar content into different types and who has time to stand in the aisle of a supermarket and add up the small (very small print) on every item you buy? Food manufacturers are well aware for our new found love for sweet foods and have no problem exploiting it!

A quick guideline – keep to foods that have a total sugar content of 5gms or less per 100gms…and do not buy anything that has syrup at the end of it, or sweetener or cane…..and remember that to your body whatever its name or origins it is all just simply sugar and it will be treated as such.

Low fat foods can be the biggest culprits and certainly fizzy drinks should only be drunk very occasionally. Canned fruits in syrup may seem a low fat option but even the light syrup options have 18grams of sugar! Pasta sauces and certainly most Chinese sauces are high in sugar and if you cannot live without your sweet and sour chicken three times a week, you have a sugar addiction! Your daily bread has sugars and certainly the body will treat the white flour products, white rice and pasta that you eat as sugar.

If you are diabetic then you do need to monitor what you are eating with regard to carbohydrates and sugars and that will be explained to you by your medical advisor.

To be successful you need to move your body away from its addiction to sugars over a period of about four weeks as going cold turkey can end badly!

First keep a food diary for a week and circle everything that contains sugar which includes pasta sauces, cereals, soups, ketchup, jams, biscuits, cakes in fact suspect everything!! And don’t forget the soft drinks that you include regularly.

Begin the process though by halving the amount that you eat immediately.

As most of the sugars will be in foods that are snacks, you will find you can reduce the sugar content by substituting with these natural foods.

Greek yogurt
cottage cheese
Avocados
olives
raspberries
strawberries
melon

Rather than eating sweet biscuits, substitute with high quality oatcakes (check label but typically 45% lower in sugar than other biscuits). Eat with some low fat cottage cheese, sliced avocado or even some thin sliced cheddar.

I am not keen on artificial sweeteners, even those as touted as ‘natural’ including Stevia, which after all has been manufactured to achieve the powdery substance. Whilst some may be deemed safe to use by the authorities, if you have a sugar craving, you are not reducing that by offering it a substitute to refined sugars, as you are still feeding the habit. Your body and Candida, will react to artificial sweeteners in the same way as they do to real sugar.

In summary

  1. Strategy one in your battle with your Candida overgrowth, is to halve the amount of sugar in your diet in the first two weeks.
  2. Reduce the amount again by half in the second two weeks.

©Sally Cronin – Just Food for Health 1998 – 2019

A little bit about me nutritionally.

A little about me from a nutritional perspective. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago. I qualified as a nutritional therapist and practiced in Ireland and the UK as well as being a consultant for radio. My first centre was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook.

You can find out more about my books and their recent reviews: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2019/

You can find the previous chapters in this series: https://smorgasbordinvitation.wordpress.com/size-matters-the-sequel/

Next week – Starve the Fungus and Feed the Body – Specific foods and a shopping list for Candida.

 

Smorgasbord Blog Magazine – Weekly Round up – Waterford Castle, Romance, Great Food, Music and a few Laffs.


Welcome to the weekly round up and I have been off on a jaunt this week. As a birthday treat we went down to Waterford, which is David’s home town for a couple of days and stayed at the Waterford Castle Hotel on its own private Island.

You reach the island by a chain link ferry which only takes two minutes and runs every 15 minutes during the day and 30 minutes at night. We had a suite overlooking the magnificent gardens and all the rooms have wonderful features introduced over the long history of the castle. Such as this fireplace with a Wedgewood insert.

History of Wateford Castle

Throughout the centuries, the Island’s strategic location, in a pivotal position near Waterford City, brought it historical fame playing a major role in the history of the region.

From the 6th century settlement of Monks to the Vikings in the 9th – 11th Centuries. Followed by Norman Invasion of 1170 were Maurice Fitzgerald became the potentate of the Island and the Fitzgerald family legacy lasted for over 800 years.

You can download the full history of the castle
Click here to download our History brochure.

The food was wonderful and we ate in their award winning restaurant on the first night – freshly sourced produce, deliciously prepared. The service was brilliant and it was a meal to remember. We were treated to some live music in the form of a talented pianist and each course was much appreciated. Certainly a stunning venue for a Wedding.

The next day we had a wonderful breakfast (great poached eggs) in an atrium overlooking the gardens, with some of the wildlife in attendance. Including a red squirrel, unusual to find in Ireland but clearly the grey squirrels who decimated the red population have not learnt to use the ferry to get to the island. As we walked to the car park, we also encountered to deer intent of feasting on the new crocus shoots.

We spent the day touring the coast and revisiting some of David’s childhood and teen haunts as well as the cottage, right on Woodstown beach where Geoff Cronin (you might have read his memoirs here) grew up. Also Dunmore and Tramore, holiday spots in the summer when the family lived in the centre of Waterford.

That afternoon we went in to the city and checked out the regeneration that took place in the 1990s up to the present day. We had a birthday tea in The Vintage Parlour Tea Rooms and I had the best Victoria sponge I have ever eaten… with fresh cream… and David had a delicious piece of apple tart. Fortified with a couple of cups (porcelain) of tea, we explored the local estate agents with a view to moving to Waterford once we sell our house here in Wexford next spring (or sooner). Certainly Waterford is on the list of options as the city has great facilities and is close to some stunning coastline.

We ended the day with dinner at The Bodega Mediterranean Restaurant and I can highly recommend, especially the monkfish scampi starter. The  food, atmosphere and service was excellent and brought back happy memories of our years in Madrid.

If you are planning on visiting Ireland I do recommend that you put Waterford on the schedule. If you are travelling with family then I suggest you book one of their lodges which sleep six people and are self-catered, but you can still eat in the restaurant or clubhouse if you wish. There is a golf course, tennis courts and fabulous walks around the island. You are central for the coastline to the south of Wateford towards Cork, and when the new bridge is completed (the longest in Ireland) later this summer, it will be a much faster trip to Dublin.

Now time to catch up with the posts on Smorgasbord you might have missed during the week.

This week Paul Andruss shares part two of his recommendations for early spring bulbs.

https://smorgasbordinvitation.wordpress.com/2019/02/16/smorgasbord-blog-magazine-the-gardening-column-with-paul-andruss-this-week-spring-bulbs-part-two-daffodils-narcissus-jonquils/

And on the subject of food…. something from the Thai kitchen of Carol Taylor.. a three course meal that should get Valentine’s evening off to a good start.

https://smorgasbordinvitation.wordpress.com/2019/02/13/smorgasbord-blog-magazine-food-and-cookery-column-with-carol-taylor-st-valentines-day-thai-three-course-dinner/

A new series of Posts from Your Archives and to kick the series off, one of D.G. Kaye’s heartfelt and heartbreaking – Memoir Bytes where she shares her childhood memories. Details of how you can share previous articles from your archives are in the post.

https://smorgasbordinvitation.wordpress.com/2019/02/15/smorgasbord-posts-from-your-archives-memoir-bytes-love-notes-and-other-words-by-d-g-kaye/

This week my guest is author Abbie Taylor who shares her inspiring story as well as some interesting responses to the questions.

https://smorgasbordinvitation.wordpress.com/2019/02/17/smorgasbord-blog-magazine-the-sunday-interview-getting-to-know-author-abbie-taylor/

Here is my response to Colleen’s Tuesday Poetry Challenge 123

https://smorgasbordinvitation.wordpress.com/2019/02/14/smorgasbord-poetry-colleen-chesebro-weekly-poetry-challenge-etheree-romance-by-sally-cronin/

Carrot Ranch Flash Fiction this week prompted 99 word stories on the subject of Valentines.

https://smorgasbordinvitation.wordpress.com/2019/02/16/smorgasbord-short-stories-carrot-flash-fiction-challenge-together-forever-by-sally-cronin/

In this week’s music column, I share a song from each of the decades that I have been listening to music… and next Friday I will be sharing the requests that you shared, the songs that you felt were the most romantic.

Now time for the round up of the posts this week that you might have missed.

An extract from Tales from the Irish Garden to celebrate romance. Queen Filigree meets the roguish Prince Ronan.

https://smorgasbordinvitation.wordpress.com/2019/02/14/tales-from-the-irish-garden-valentines-day-story-the-magic-garden-comes-to-life-by-sally-cronin/

Last year I wrote this post for USA Today Bestselling romance author Jacquie Biggar on keeping the magic of romance alive…

https://smorgasbordinvitation.wordpress.com/2019/02/14/keeping-the-magic-of-romance-alive-every-day-by-sally-cronin/

This week in the R’s of Life, part two on the subject of relationships, and the impact of a dysfunctional childhood on our ability to connect as adults.

https://smorgasbordinvitation.wordpress.com/2019/02/12/something-to-think-about-the-rs-of-life-relationships-in-a-modern-world-part-two-adulthood-by-sally-cronin/

I reviewed two books this week.. the first being The Beast Within (Mended Souls Two) by Jacquie Biggar.

https://smorgasbordinvitation.wordpress.com/2019/02/13/smorgasbord-book-reviews-the-beast-within-mended-souls-book-two-by-jacquie-biggar/

And the second book was first book in the Braxton Campus Mysteries, Academic Curveball by James J. Cudney

https://smorgasbordinvitation.wordpress.com/2019/02/16/smorgasbord-book-reviews-mystery-academic-curveball-by-james-j-cudney/

Author Updates and reviews

https://smorgasbordinvitation.wordpress.com/2019/02/11/sallys-cafe-and-bookstore-author-update-reviews-claire-fullerton-darlene-foster-and-angie-dokos/

https://smorgasbordinvitation.wordpress.com/2019/02/15/sallys-cafe-and-bookstore-author-update-reviews-jacquie-biggar-clifford-browder-and-christine-campbell/

Many foods have been labelled aphrodisiacs through history, some deservedly so…but they also tend to be highly nutritious and have a positive effect on the whole body and not just the libido.

https://smorgasbordinvitation.wordpress.com/2019/02/11/smorgasbord-health-column-foods-to-get-you-in-the-mood-for-st-valentines-day-by-sally-cronin/

This week’s chapter looks at the impact of an overgrowth of Candida Albicans on our overall health. The symptoms number around 125, and I included some of the key signs that your gut may have been compromised.

https://smorgasbordinvitation.wordpress.com/2019/02/16/smorgasbord-health-column-size-matters-the-sequel-candida-albicans-sally-cronin/

https://smorgasbordinvitation.wordpress.com/2019/02/12/smorgasbord-laughter-lines-valentine-special-you-knows-i-loves-you-right/

https://smorgasbordinvitation.wordpress.com/2019/02/14/smorgasbord-laughter-lines-valentines-day-special-and-a-parrot-with-moves/

Thank you very much for dropping in today and for your visits this week. Your comments and sharing on your own social media is much appreciated as always. Have a great week and hope to see you again soon.

Smorgasbord Health Column – Size Matters – The Sequel – Candida Albicans – Sally Cronin


In last week’s post I explored the physical events in my life from childhood that might have resulted in the inability to sustain a healthy weight. Whilst I could pinpoint an hormonal imbalance from puberty, and a cycle of crash dieting as contributors to my eventual morbid obesity. It was the more important discovery of a series of extended courses of anti-biotics at age 10, that was to result in a breakthrough.

It is not just my health that was compromised, many millions of the population, particular in developed countries also have been put at risk, with an estimated 70% of us with a candidal albicans overgrowth, seriously undermining our health.

Just to recap….

What is Candida Albicans

Candida is a fungal infection of the intestine. There is a delicate balance of bacteria in our gut and it works very much like a waste-disposal unit. However, certain conditions can activate changes in the balance between healthy flora and this opportunistic fungus, and this can result in Candida taking control of the intestine. Candida is a yeast that thrives on sugar. Among the many symptoms of this condition is an irrational craving for sweet foods including high sugar savoury foods such as pasta sauces.

The list of symptoms attributable to Candida seemed endless, but when I completed the questionnaire, my score was so high that there was no doubt at all that I was indeed suffering from an overgrowth in its most chronic form. While it was an enormous relief to have identified what had been causing my problems, it was devastating to realise that Candida had been a part of my life since childhood and was likely to be one of the main reasons for my weight problems. It was not just a childhood event that had triggered Candida, but its fire had been fuelled several times since.

You will not be surprised to learn that one of the prime causes for this condition is the over use of antibiotics, and also some other medications prescribed for conditions such as asthma. Once I realised this, I put together a chart showing the periods in my life when I had experienced weight gain. Bingo! In every instance the weight gain followed heavy doses of antibiotics prescribed for a variety of reasons. In one way this discovery was reassuring.

Overweight people often look for a physical problem to blame for their condition, such as their glands, so it was a revelation to learn that there might indeed be a physical reason for my excessive weight gain.

Before I look at Candida in more detail… I am often asked the difference between probiotics and prebiotics. This difference is important as diet is the key element of keeping a healthy balance of bacteria in our gut, and our modern diet, that includes far more industrialised foods, does not provide the elements needed to maintain this balance.

Probiotics are the bacteria and yeasts that are classified as ‘friendly’. They inhabit our digestive tract and are a vital part of the process of digesting food and turning it into something that the rest of the body into a form it can utilise. Without a healthy balance of these probiotics, systems such as the immune function, can be compromised, as well as the health of other operating systems and the major organs.  If you eat live dairy products, including Kefir, or fermented foods such as sauerkraut, it will encourage the essential bacteria such as Lactobacilli and Bifidobacteria to flourish.

Prebiotics are processed from insoluble carbohydrates in most fruit and vegetables including Apples (skin on) bananas, beans, artichokes etc (which is why we need to eat several portions of vegetables and fruit daily) This survives the stomach acid and digestive process that some foods such as yogurts might not do, and reaches the gut where it acts like a fertiliser for the existing probiotics and maintains a healthy balance.

As far as Candida Albicans is concerned this balance in the intestinal flora is crucial and I will explain that as we mover through the upcoming posts.

We are all familiar with the concerns about the rain forests and their devastation and long lasting consequences for our planet. Well our gut is an eco-system too – teeming with life that is as varied and as exotic as in any rain forest. And, like the many species that are at risk in the wider world, our bacteria that populate our gut and keep us alive, are under threat too.

All humans contain Candida Albicans in small amounts in our gut and urinary tract. In those amounts it is harmless – however – advances in medical treatment, and our modern diet, have given this opportunistic pathogen all it needs to develop from harmless colonies to massive overgrowths. It is also referred to as Monilia, Thrush, Candidiasis and Yeast Infection.

The most at risk are those with an already compromised immune system, but because of our high sugar, white carbohydrate and processed foods in our diets, most of us are now at risk.

We have also been treated with broad spectrum antibiotics for the last 65 years, as well as newer drugs that we take long term, that manipulate our hormonal balances. We as yet do not know the long term impact on our bodies of the modern drugs we take, and it may be generations before we do. Which is why there is now great concern that the pathogens are becoming more and more resistant to drugs such as antibiotics.

The eco-system which is our gut.

Our intestinal tract, like our hearts, brains, livers, kidneys etc is a major organ. Some refer to it as the ‘gut brain’ – How many times do you mention your gut feelings? Without it there would be no way to process the raw ingredients we eat to keep our immune system healthy enough to protect us from pathogens. The good bacteria or flora in the gut, two of which are, Bifidobacteria bifidum and Lactobaccillus acidophilus normally keep the Candida in balance.

In most cases antibiotics are broad spectrum, not specific, because, without a lab test it is difficult to tell the specific strain of bacteria responsible for an infection. The use of broad spectrum drugs usually guarantees that the bacteria in question will be killed off.

  • Unfortunately, not only the bad bacteria are killed off but also the good bacteria in your gut.
  • Candida remains unaffected because it is not bacteria it is a yeast and this is where it takes full advantage.

What happens to Candida to allow it to take over?

If Candida yeast is allowed to grow unchecked, it changes from its normal yeast fungal form to a mycelial fungal form that produces rhizoids. These long, root-like components are capable of piercing the walls of the digestive tract and breaking down the protective barriers between the intestines and the blood. This breakthrough allows many allergens to enter the blood stream causing allergic reactions. Mucus is also formed around major organs and in the lining of the stomach. This prevents your digestive system from functioning efficiently. The result is poorly digested food and wasted nutrients. Your body begins to suffer a deficiency of these nutrients and it leads to chronic fatigue, an impaired immune system and disease.

There would appear to be a strong link between this overgrowth of Candida Albicans to a huge list of symptoms and illness. Here is a snapshot.

  • People who are suffering from Chronic Fatigue Syndrome or ME usually test positive for Candida although there are also other issues involved in this complex condition.
  • Numbness, burning or tingling in fingers or hands.
  • Insomnia,
  • Abdominal pain,
  • Chronic constipation or diarrhoea,
  • Bloating,
  • Irritable Bowel Syndrome.
  • Thrush and Cystitis,
  • Sexual dysfunction and loss of sexual drive.
  • Endometriosis or infertility
  • PMS and heavy and painful periods.
  • Depression and panic attacks
  • Irritablity when hungry.
  • Unexplained muscle or joint pains often diagnosed with arthritis.
  • Headaches and mood swings.
  • Chronic rashes or hives
  • Food intolerance.
  • Liver function due to build up of toxins leading to  chronic fatigue, discomfort and depression.

The list is virtually endless – which just adds to the confusion at the time of diagnosis.

If you are experiencing any of these symptoms then you may have a varying degree of overgrowth.

If you would like to complete the Candida questionnaire yourself then please email me on sally.cronin@moyhill.com.

In the upcoming posts this week I will be featuring some of the health problems associated with an overgrowth of Candida Albicans and the strategies to reduce levels to normal, and rebalance the flora in your gut.

You can find the previous posts in this series in this directory: https://smorgasbordinvitation.wordpress.com/size-matters-the-sequel/

©sally cronin Just Food for Health 1998 – 2019

A little bit about me nutritionally.

I am a qualified nutritional therapist with over twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/

 If you have any questions then please do not hesitate to ask in the comments.. or if you prefer send in an email to sally.cronin@moyhill.com

Smorgasbord Health Column – Size Matters the Sequel – #Morbid Obesity – A physical rollercoaster – #anti-biotics #Candida #hormones #yo-yo dieting


Chapter Four – Physical Responses

Looking for physical significance in the pattern of weight loss and gain in my life has been a complicated process. The first step was to look at all the times when I was overweight and see if there was in fact a physical event that activated that particular phase.

I have been overweight, in a significant way, at least five times in my life. Up to the age of ten I seemed to have been tall and well built, but not particularly heavy. As I mentioned earlier, photographs, taken after this time, show that I had gained a considerable amount of weight over a relatively short period. I was looking for a physical trigger for this change, apart from the stress caused by moving to another country and another school?

To answer this, I have to fast-forward to when I was forty five and living in Ireland in 1998. I had worked really hard and managed to get my weight down by 120lbs to about 210 lbs. (15 st, 95 kg), but from that point on I seemed to hit a brick wall.

I was walking for a couple of hours a day, I ate sensibly on a low-fat, moderate carbohydrate regime, but I could not seem to shed any more weight. Despite this, I was experiencing some disturbing symptoms that worried me sufficiently that I had blood test done to see if that would uncover the source of my problem.

I was feeling very tired and had watery and itchy eyes, my ears constantly felt irritated and I was having mild dizzy spells. I had also developed an overwhelming urge for sweet food and bread. Having spent three years learning to control the urge for chocolate and sweets, it was frustrating and a little frightening to be in this position. At that time, a new range of biscuits and cakes came on the market which were low in fat and supposedly sugar free. I had being eating these for several weeks and it was not unusual for me to eat a packet a day. My weight started to creep up again and I became increasingly concerned that all my hard work was going to be for nothing.

The blood test showed that I was not suffering from diabetes. However, I still needed to find some answers. My husband got on the Internet and searched for some of the symptoms that I was experiencing. We got back some very interesting information, some of which could have been relevant to the problem. However, it was the data that we obtained on something called Candida Albicans that set alarm bells ringing. In the next chapterf there is more information on Candida, and a questionnaire that everyone who is overweight should complete.

What is Candida Albicans

Candida is a fungal infection of the intestine. There is a delicate balance of bacteria in our gut and it works very much like a waste-disposal unit. However, certain conditions can activate changes in the balance between healthy flora and this opportunistic fungus, and this can result in Candida taking control of the intestine. Candida is a yeast that thrives on sugar. Among the many symptoms of this condition is an irrational craving for sweet foods including high sugar savoury foods such as pasta sauces.

The list of symptoms attributable to Candida seemed endless, but when I completed the questionnaire, my score was so high that there was no doubt at all that I was indeed suffering from an overgrowth in its most chronic form. While it was an enormous relief to have identified what had been causing my problems, it was devastating to realise that Candida had been a part of my life since childhood and was likely to be one of the main reasons for my weight problems. It was not just a childhood event that had triggered Candida, but its fire had been fuelled several times since.

You will not be surprised to learn that one of the prime causes for this condition is the over use of antibiotics, and also some other medications prescribed for conditions such as asthma. Once I realised this, I put together a chart showing the periods in my life when I had experienced weight gain. Bingo! In every instance the weight gain followed heavy doses of antibiotics prescribed for a variety of reasons. In one way this discovery was reassuring.

Overweight people often look for a physical problem to blame for their condition, such as their glands, so it was a revelation to learn that there might indeed be a physical reason for my excessive weight gain.

The start of the anti-biotic affect on my health.

Tracking back through my history, I saw that until I reached the age of ten, I did not have a weight problem. When we lived in Cape Town, I suddenly developed chronic tonsillitis and was sick every few weeks, until I had my tonsils removed. Each bout of tonsillitis was treated with antibiotics and, within a few months, I had gained 30 or 40 lbs. (14 to 18 kg). The photographs taken of me leaving Cape Town, and on the ship coming home, have always been a source of embarrassment to me, including the one of me in a bright yellow dress and red shoes which made me look like a little barrage balloon!

Puberty and hormones

I was also entering puberty and hormonally, all kinds of havoc was going on in my body which were contributing to the physical turmoil that all of us go through at that age.

When I was going through puberty, we rarely ate industrially manufactured foods. Most meals were cooked from scratch.Today however, it is a different story with the prevalence of foods in the modern diet that are manufactured, containing additives, chemicals and high levels of sugar. These chemical enhancers to the food that many children and teenagers are eating, are contributing to the stress placed on the body and its operating systems, including the adrenal glands.

Even the chronic stress that I was experiencing (despite seemingly putting a good face on things) resulted in my adrenal glands producing cortisol consistently, rather than when needed in a flight or fight situation. This upset the balance between progesterone, and estrogen which led to the storage of fat.

Once you get into this imbalance between progesterone and estrogen, you may find that you experience the following symptoms throughout your reproductive years, unless it is diagnosed and treated. As you will see later in the post the hormonal changes during puberty combined with stress, is reinforced by yo-yo dieting in adulthood.

  • Irregular periods
  • Heavy periods
  • Hair thinning, loss or loss of colour
  • Fertility problems including higher risk of miscarriage
  • Moderate to severe PMS symptoms such as mood swings and bloating.
  • Insomnia
  • Fatigue
  • Breast health issues including swelling and tenderness
  • Low testosterone in men
  • Thyroid disease
  • And a key factor in weight gain – damage to the metabolism resulting in consistent weight gain without necessarily overeating.

Finally my hormones began to settle down as we settled down for the last two years of my schooling and my first full time jobs.  Photographs show me as chubby until I was about fourteen (never to see the light of day), when there was a marked change. Remember that it was the 1960s and we had some pretty skinny role models then, such as Twiggy and Jean Shrimpton. The mini-skirt was the ultimate fashion item of the day and podgy thighs looked horrendous in them.

This began another cycle of yo-yo dieting as I started skipping meals and hiding the fact from my parents. They naturally assumed that the money they gave me for my school lunch was being spent on just that, and not on cigarettes! I walked to school a mile each way and the same over the weekend to my part-time job along the seafront. I was on my feet all day and would be out in the evenings with friends, and of course as boys came on the scene. I was on the go all the time.

We always ate well at the weekends when my father cooked and I certainly made up for the starvation during the week eating steamed suet steak and kidney puddings and apple pies and custard, but it was not sufficient to make up for the very low calorie and therefore nutritional value of food during the week.

I married at twenty years old and at twenty-one I was pregnant. I stopped smoking and ate well and put on the normal amount of weight and it was a reasonably happy time in my marriage. I miscarried at 24 weeks and there were complications that would have long term affects on both my physical health and stress levels. I was put on anti-biotics for the resulting infection and it was also the beginning of a difficult time in my marriage.

Between the ages of twenty one and twenty five, I gained and lost 30 to 50 lbs two or three times a year, until by the time my marriage broke up at 25 years old, I was four stone (56lbs) overweight, suffering from shingles and in a very bad place. I am sure that some of you reading this will know exactly what depths that takes you to. I am not going to go into details of my marriage or the three years of legal wrangling involved,as it is over forty years ago, but suffice to say the physical and mental scars stay with you for a lifetime.

Thankfully I managed to pull things together, and got a fantastic job at a boarding school where I was the caterer/housekeeper cooking from scratch for 140 three times a day. A year of good wholesome food, combined with an active working day, helped bring my weight down to healthier levels.

Unfortunately it was more difficult to cope with the chronic stress as my former husband made it impossible for me to remain safely at the school, and I had to move as a far as I possibly could within the UK. I started working as the assistant manager of a hotel in Wales and until my divorce came through on April 1st 1980, I existed on one meal a day and a packet of cigarettes, which did not do my health any good at all. In retrospect, and having worked with clients with eating disorders, I recognise that I was creating rituals about food, eating very little, and at one point existed on a handful of roasted parsnips each night for my one meal of the day. I was becoming anorexic, if not already fully fledged.

I met my second husband David when I was twenty seven and had been officially, and blessedly divorced for six months.. I was at my lowest weight ever, and thought I looked the bee’s knees. Unfortunately, I was also very unhealthy. I repeatedly suffered from chest infections and was put on several courses of antibiotics. I always had the feeling that I was just about to come down with an illness: colds, coughs, and any infection that was about.

We married in November 1980. My eating habits improved and my exercise level increased, because I began helping out on the sheep farm where we were living. After about six months we moved to Liverpool and I started work in the city centre. We were saving for a house and working hard. There were little treats, however, which began to take their toll. Sunday morning breakfast in bed, for instance. Two rounds of bacon, tomato and mayonnaise sandwiches and a family packet of those tasty chocolates with the less fattening centres – that was just my portion!

After about a year I developed an abscess under a tooth. This was not unusual for me, because I had suffered several in the past, but on this occasion it nearly cost me my life. Since we were fairly broke, I attended the Liverpool Dental Hospital and was treated by senior students that ‘needed the practice’, which is not to imply that they were in any way at fault. However, as is normal practice, I was prescribed more antibiotics. Eventually, after several weeks of root-canal treatment and medication, the dental students were not able to save the tooth and so had to extract it. The infection was so bad that I was given an injection of penicillin. We flew to Ireland that weekend for my brother-in-law’s wedding and I became ill and was rushed into hospital in Cork. We now know that not only had the infection spread throughout my entire system, but I had developed a blood clot after the tooth extraction that had spread to my lung. So it was blood thinner and more antibiotics!

After this episode, my weight ballooned to over 220 lbs. (15 st 10 lbs., 100 kg) and I didn’t manage to lose any weight until we were living in Texas in 1986. We lived in the United States for two amazing years. While there, I led a healthy, active life, with a diet which consisted of lots of fish, salads and vegetables, and I was not sick once. By the time we returned to England in 1987, I weighed about 180 lbs. (12 st 12 lbs., 82 kg), which was not hugely overweight, given my height. Encouraged by the fact that 40 lbs. (18 kg) had stayed off for about two years, I decided to lose another 30 lbs. (14 kg) and really get my life in gear.

A new diet of 600 calories per day was in fashion in 1987: a diet bar for breakfast and lunch and then vegetables in the evening. The promoters promised a weight loss of 30 lbs. (14 kg) per month and I achieved that very easily. I was hungry but triumphant at less than 150 lbs. (10.7st, 68 kg). Unfortunately, within two months 40 lbs. (18 kg) had leapt back on to me from ‘nowhere’. My diet was good: three meals a day, no fried food, chocolate or alcohol. A normal, everyday eating program. So how did the weight gain occur?

Over the next few years I would swap between very restrictive calorie intake of around 800 calories a day for weeks on end, followed by binge eating. And one day at age forty -two years old I was 330lbs (150kilo, 24 stone)

What was worse is that I would not eat fresh food when I was restricting my calories. I relied on the magic diet shakes and bars providing my body with its daily dose of sugar.

When I was tracking all this at the age of forty three, I was simply writing down the sequence of events. Clearly, the use of antibiotics was a primary cause, but this was not the only factor. It was also obvious that I had been suffering from Candida from the age of ten. When I had reached puberty underlying chronic stress had affected my adrenal glands, resulting in a hormonal imbalance leading to fat storage. And, what was also becoming clear was that after each extended crash diet, I would put on more weight than before and a pattern was emerging.

I now had several avenues of research to follow, and with the newly available Internet, I was able to find a certain amount of information about continuous restrictive dieting.  I discovered that  I had compounded the original weight problem by starving my body into protecting me. Every time I starved myself, my body, in its will to survive, stopped processing food and stored it instead.

How the body reacts to a cycle of restrictive calories and binge eating.

When our body perceives there to be a food shortage, it will take matters into its own hands. It is now a medically proven fact that such a condition exists; you will find details of the research into this condition on the Internet and in professional fitness publications. It is often called ‘Starvation Response’, or ‘Famine Response Syndrome’. These terms do not however adequately describe the condition for me.

The body appears to detect both calorie restrictions and nutritional deficiency. A person could be taking in 3,000 calories per day, but if the food is very high in fats and sugars and has little nutritional value, the body will consider this to be a form of starvation. I have therefore changed the name of this response by the body to ‘Nutritional Deficiency Syndrome’.

This is a condition that goes back to our very origins. It is more prevalent in women, because we were always the child-bearers and had to be able to nourish the unborn child. The female body’s response to famine was to store fat on the hips and thighs. This is the source from which the foetus would have taken its nourishment.

Nutritional Deficiency Syndrome and the reproductive system

The Hypothalamus

The other name of the hypothalamus is actually the word homeostasis, which means balance, which is very appropriate. It is located in the middle of the base of the brain and is connected to the pituitary lobes, which form the most important gland in the body and is often referred to as the Master Gland.

The hypothalamus regulates body temperature, blood sugar, water balance, fat metabolism, appetite, body weight, sensory input like taste and smell and sight, sleep, sexual behaviour, emotions, hormone productions, menstrual cycle regulation and the automatic nervous system that controls automatic functions such as breathing and the heart muscle.

The Pituitary gland

The pituitary gland has an anterior and posterior lobe. The anterior lobe regulates the activity of the thyroid, adrenals and the reproductive glands producing a number of hormones.

  • Growth hormone stimulates the growth of bone and body tissues and plays a part in the metabolism of nutrients and minerals.
  • Prolactin, which activates milk production in mothers who are breast-feeding.
  • Thyrotropin which stimulates the thyroid to produce hormones.
  • Corticotrophin which stimulates the adrenal glands to produce its hormones.
  • Gonadotrophs are cells that secret the two hormones that stimulate hormone production in the ovaries and testes. These are called luteinising hormone (LH) and follicle stimulating hormone (FSH) and whilst not essential to life are essential to reproduction.

The pituitary gland also secretes endorphins, which act as natural pain relief within the nervous system. It is also the gland that releases hormones that signal the ovaries and testes to make the sex hormones and controls the ovulation and menstrual cycle.

Amenorrhea (irregular or absence of periods)occurs when the normal secretion of Gonadotropin-releasing Hormone from the hypothalamus is interrupted.

Something that I suffered from most of my reproductive years between 14 and 54.

So now I had acquired two important pieces of information. Not only did I have chronic Candida, but I was also suffering from ‘Nutritional Deficiency Syndrome’.

So I had now established that several factors that had contributed to my obesity. I say contributed, since I was still the one who had been putting food into my mouth, or not depending on where I was in my dieting cycle.

  1. Chronic stress leads to the hormone cortisol to be secreted leading to fat storage and to comfort eating, particularly in children and young adults who do not have other coping mechanisms.
  2. The overuse of antibiotics in childhood is decimating the healthy gut bacteria needed to process food effectively, and to maintain a healthy balance of Candida Albicans.
  3. Repeated yo-yo dieting, alternating between starvation and binging results in a calorific and nutritional deficiency. This forces the body into survival mode and whilst you could clearly keep starving to an extreme, leading to anorexia, most of us will start to eat normally after six to eight weeks and the body will put the weight back on, plus an extra stone every time.
  4. This cycle repeated two or three times a year can lead to an overall weight gain of three to four stone a year. You will find that the starvation phase gets shorter and the binging last longer. Until you might lose four or five pounds over six weeks but put back double that within a couple of weeks.
  5. The body does not like change, it likes to get its nutrients regularly and in a form that it understands and can process. If that does not take place certain functions within the body will cease.
  6. The body does not like to lose weight quickly, especially when it is given shakes and bars that have little relation to real food. It will work hard to refill the fat cells once real food in quantity is consumed, as storage ready for the next famine that it has been trained to expect every six to eight weeks.
  7. It is estimated that at least 70% of all people suffer from an overgrowth of Candida. And as our diet becomes increasingly industrially produced and sugar laden, this fungal infection will continue to have a part in the obesity epidemic.

Extract from an article The Largely Unknown Health Epidemic Affecting almost all Americans (and likely UK population as well).

Research from Rice University shows that 70 percent of all people have Candida, a systemic fungal infection, in their bodies. According to the molecular biologists at Rice University, Candida is common in humans and is often found in colonies in their intestines, mouths, or on their skin. When researchers delved deeper into how Candida albicans moved throughout the body, with findings published in the journal PLOS One, they noted that the “remarkable pathogen” Candida can cause infection in the body that is both superficial and systemic by penetrating epithelial barriers.

If you have a strong immune system, you could still unknowingly have a fungal/yeast infection. It most likely is low-grade and chronic.

A Harvard University fellow in infectious disease, Julia Koehler, found that Candida is the predominant fungal infection behind human disease. According to Koehler, Candida was responsible for 60 percent of the fungal infections acquired in hospitals, killing one in three people with a bloodstream infection. Comparing Candida’s shape-shifting ability to Dr. Jekyll and Mr. Hyde, Koehler considered the fungus particularly dangerous because of its ability to change forms. When immunity is low, Candida can take over, and a systemic infection can quickly become lethal.

Source: https://bodyecology.com/articles/unknown_health_epidemic.php

Since Candida Albicans, is in my opinion, one of the major causes of our current obesity epidemic, the next two chapters will deal with it in more detail and provide the strategies needed to bring the overgrowth back under control. And the eating programme to limit its access to the food it thrives on; Sugar.

You can find the previous posts in this series in this directory: https://smorgasbordinvitation.wordpress.com/size-matters-the-sequel/

©sally cronin Just Food for Health 1998 – 2019

A little bit about me nutritionally.

I am a qualified nutritional therapist with over twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/

 If you have any questions then please do not hesitate to ask in the comments.. or if you prefer send in an email to sally.cronin@moyhill.com

Smorgasbord Health Column – Size Matters – The Sequel – #Obesity – Change and #Stress Reaction by Sally Cronin


When I wrote the original Size Matters at age forty-three I recognised I had lived an unusually nomadic life. I wrote about my childhood and the constant moving around with my father who was in the Royal Navy that continued throughout my first marriage and up to that point in 1996. To be honest little has changed since then.

Over the last twenty years I have worked with hundreds of clients, and one of the key sections in the comprehensive questionnaire that I asked them to complete, was on the changes in their lives that they felt had impacted them significantly, particularly those as a child.

These changes might have involved moving home frequently, family disruption, health and life-changing trauma. And it was interesting to see, that whilst some of these changes might have taken place to anyone of us at some point, when it occurs in childhood, it impacts that essential sense of security that we need at that vulnerable age.  I was surprised how vivid some of these memories were in most of the adults who had weight issues, and there seemed to be a strong connection to one form of eating disorder or the other. Including anorexia as opposed to overeating.

When I first explored this concept with regard to my own obesity, it contradicted one of my personality traits that people often commented on. My positive attitude to life and its ups and downs, and my ability to make fun of myself and things that happened to me. But perhaps that was a coping mechanism, and internally, my body was reacting in a very different way. With a stress reaction.

Before I take a closer look at the  two main forms of stress and the way they impact the body, I am going to share a chronological list of the changes in my life up to the age of fourteen, when I was already having issues with my weight. If you have had weight issues since childhood or your teens then you might find it interesting to do a similar list.

I firmly believe that obesity, especially when it becomes morbid obesity, has its roots in a number of elements apart from overeating. Just reviewing a food diary from a two week snapshot, is not enough information to identify the root cause of an eating disorder such as obesity, and is another reason I am not keen on crash or fad diets. They might temporarily reduce the intake of food but if the underlying reason for weight gain is not identified and addressed, the weight will simply come back again and again.

As I will be looking at physical and emotional changes in our lives that might contribute to an eating disorder, this list below is simply the environmental changes in my life until I was fourteen.

  1. We move to Sri Lanka in 1954 when I am 18 months until three and a half years old with my family.
  2. Back to England in 1956 move from home in country to new house in city and first school at four years old in 1957
  3. Go to Malta 1959 age six to a new school for two years.
  4. Return to the UK in 1961 back to new school for two years.
  5. Go to South Africa 1963 age ten and go to new school, new language, new curriculum – take entrance exams for secondary school in UK.
  6. Return to UK 1965 and start secondary school in Lancashire, a year behind at twelve years old, but put into 2nd year anyway, without first year French, Latin, English Literature, English Language, history or Geography.
  7. At fourteen in 1967 we move to the south of England and I start new school with different curriculum two years before O’Level exams.

That is the bare bones of it, and as I look back, I recognise that whilst there was excitement, a sense of adventure and privilege in traveling so extensively as a child. Each time we moved, it meant leaving all my friends behind, and starting all over again in a new place, environment, culture and sometimes language. Of course my family, particularly my two older sisters until they left home when I was seven year’s old, provided a support system. However, I am aware that by the time we went to South Africa at ten years old, I had already become quite a loner, and whilst I would have classmates, I don’t recall special friends. After all, I knew that I would be leaving them behind in two years. My weight at this time began to be a concern as found comfort in food and buried my nose in books. It led me to consider the fact that I was suffering from chronic stress and my body’s natural reaction was contributing to the weight gain.

What causes a stress reaction?

Stress is the modern day equivalent of our ancestral ‘fight or flight’ mechanism that was necessary in the highly competitive and predatory world throughout our evolution. There may no longer be cave lions or mammoths in our world but the modern day alternatives can be just as daunting.

A threatening or tense situation triggers this stress response demanding that we take physical action. Unfortunately most modern day stress involves situations that we cannot run away from such as relationship issues, a demanding job and boss, financial worries and traffic jams on the way home. This is particularly the case as a young child, since you are usually unable to leave the family unit, but which might explain the high number of teenage runaways.

There are two types of stress. Acute and Chronic stress and both have very distinctive patterns.

Acute stress is a short-term response by the body’s sympathetic nervous system and the response may only last for a few minutes, days or a few weeks. How many times have you said that your heart stopped or your stomach lurched during a moment of intense stress such as an accident? We have all heard stories of mothers and fathers who have been suddenly infused with superhuman strength and able to lift cars and other heavy objects off their trapped children. They are empowered to do this by the actions of their body in a moment of crisis.

Blood sugar levels rise and additional red blood cells are released to carry strength giving oxygen levels a boost. The pulse quickens, blood pressure rises and the digestive process stops to enable the focus to be entirely on regaining safety.

Chronic Stress is when this acute stress response is repeated on a continuous basis. Whilst the human body, after a few hundred thousand years, is well able to handle the occasional stress response, and in fact uses it positively, if the response becomes a normal way of life, other parts of the brain and body become involved leading to long term damage.

For example on-going stress causes the hypothalamus and the pituitary gland that are the master controllers for the body to release a chemical called ACTH (adrenocorticotropic hormone) which stimulates the adrenal gland to produce and release cortisol which disrupts sleep patterns leading to increased levels of stress. Our bodies are simply not designed to live at high alert for sustained periods of time; it just wears it down leading to illness.

Symptoms of stress can be subtle such as fatigue, insomnia, depression, headaches, back or neck pain, irritability and sudden weight loss or gain. The less common but more damaging are heart palpitations, shortness of breath, diarrhoea, nausea, panic attacks, inability to concentrate and chronic fear. If not controlled stress leads to cardiovascular disease, diabetes and ulcers. Mental health is also affected as people struggle to contain what is essentially a heightened sense of fear.

How does this influence weight loss and gain?

I understand after all these years, that my relationship with food has always been dependent on my stress levels. It is learned behaviour. As a child our parents or older family members did not just reward us with sweets and food if we had been good. They would also indulge us if we skinned our knees, banged our heads, were frightened by next door’s dog, and had an earache. How many of us have run off, lost sight of our mother or father, been in panic mode, been found and given a great big hug, lots of attention even if it meant being scolded, everybody so happy to see you. “Come on we will all have an ice-cream. That will make it feel better”. How many times have we seen the toddler, working up a head of steam, stamping feet, getting red in the face being appeased by a cuddle and some food?

Once we become old enough to make our own decisions about food that we eat, especially outside of meal times, we develop our own reward system for a good or bad day. When under chronic stress this can turn into a dependency on food, providing us with a constant factor in our lives whatever else is going on.

What I want to illustrate is that we are not just at the mercy of outside stress, we also are quite capable of working ourselves up into a frenzy and creating a physical response that activates all the same reactions. The expression “worrying myself to death” is firmly established in our modern language.

If you are mentally, physically and emotionally under pressure, being concerned about the food you are putting in your mouth seems to take a back seat. Just give me chocolate!

The hormone response to stress.

When hormones like cortisol, which have normal, daily functions in the body are being secreted all the time, your maintenance systems are affected. Cortisol should be at different levels at certain times of the day – highest in the morning and lowest last thing at night. This makes sense as it helps maintain a healthy blood pressure, raising it early in the morning as you wake up and decreasing it as you go to sleep.

You can imagine how confused the body is going to get, if you are pumping cortisol into the system at increased levels throughout the day in response to your stress. Cortisol is also necessary for metabolism or the fats and carbohydrates that we eat for that fast hit of energy, and also the management of insulin and blood sugar levels.

We have all experienced a sugar high we get after eating too many sweet foods, and then the sudden drop that urges us to consume even more of the nectar…. And that is why diving into the chocolate biscuits or the tub of ice-cream when stressed is so predictable. Particular if this has been your learned response since childhood.

As I mentioned earlier during a stress response the digestive process stops. That may be fine for an hour or two, but if you are stressed the whole time, you are not going to be able to process any healthy foods that you do eat efficiently.

Long term this can lead to nutritional deficiency syndrome that encourages your body to store rather that utilise fat.

Where did my life go after the age of fourteen?

The last fifty-two years have shown little change to my nomadic childhood and early teens. I have moved physically twenty-five times in seven countries, learned two more languages and left far too many friends behind. There have also been some interesting physical and emotional challenges that I will look at in following chapters as they also add to overall stress, and have a bearing on my ability to put on weight and keep it on.

I hope that this has given you something to think about… If you have a weight issue that never seems to be resolved, then I suggest you spend time looking at your childhood and the changes over the first 14 or 15 years, pinpointing key events that might have created a stress response and a dependency on food.

You can find the previous posts in this series in this directory: https://smorgasbordinvitation.wordpress.com/size-matters-the-sequel/

©sally cronin Just Food for Health 1998 – 2019

A little bit about me nutritionally.

I am a qualified nutritional therapist with over twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/

 If you have any questions then please do not hesitate to ask in the comments.. or if you prefer send in an email to sally.cronin@moyhill.com

 

 

 

 

 

 

Smorgasbord Blog Magazine – Weekly Round Up – Good music, food, books, humour and great guests.


Welcome to the weekly round up of posts that you might have missed and I hope you have had a great week. This morning the sun is shining although it is cold. Being close to the south east coast we rarely get snow here, although last year it was an exception and it lasted a week. I know that some of you are facing extremely harsh conditions and whilst I may moan about the rain here in Ireland, we don’t have the extremes of weather that cause havoc.

It has been a busy week offline as I am back to writing everyday, posts for the blog and also new projects. One of those projects is to revive some of the stories and books that were started and then fell by the wayside. Apart from paper copies from long ago, there are also digital files that have been designated to a folder and then forgotten. I am enjoying reading stuff I wrote long ago, including some song lyrics from my 20s that have been lying dormant. I don’t remember the angst that I clearly felt when penning some of them, nor to be honest the people who caused such emotional outpourings!  Anyway, some of it will find its way into stories and poetry going forward and at least it won’t have gone to waste.

It is a lesson however, to make sure you do revisit previous stories or poems, as it is amazing how time, age and experience can bring new life to them.

Here are the posts from the week and as always my thanks to the team who contribute such amazing posts and for you for coming in to read and share them.

William Price King shares the life and music of Wee Pee Russell… Jazz Clarinettist

https://smorgasbordinvitation.wordpress.com/2019/01/22/smorgasbord-blog-magazine-the-music-column-with-william-price-king-with-pee-wee-russell-clarinettist-jazz/

Carol Taylor, who is in the middle of her summer, kindly creates some winter warmers for those of us who are freezing…

https://smorgasbordinvitation.wordpress.com/2019/01/23/smorgasbord-blog-magazine-the-food-and-cookery-column-with-carol-taylor-winter-warmers/

This week my guest is American author Karina Bartow sharing her craziest experience, fashion sense and her love of country life.

https://smorgasbordinvitation.wordpress.com/2019/01/27/smorgasbord-blog-magazine-the-sunday-interview-getting-to-know-author-karina-bartow/

The R’s of Life – Recognition

As a young manager over forty years ago, I was tasked to manage an established team who were all at least twenty years older than I was. I had already run my own business and also managed good-sized teams in the catering industry, but this was daunting. Thankfully I had been lucky enough to have worked for a wonderful manager, when beginning my career, who had given me a valuable piece of advice. That was to identify as quickly as possible, what motivated an individual member of staff and to develop a relationship based on the recognition of that motivation.

https://smorgasbordinvitation.wordpress.com/2019/01/22/something-to-think-about-the-rs-of-life-recognition-our-place-in-a-modern-society-by-sally-cronin/

It is 1998 and we move into our new home in Ireland, find the dog of our dreams and I buy a business.. all to the beat of Shania Twain.

https://smorgasbordinvitation.wordpress.com/2019/01/24/smorgasbord-blog-magazine-the-music-column-and-memories-1998-new-home-meeting-sam-a-health-food-shop-and-shania-twain/

This week’s  Colleen Chesebro poetry challenge – Freezing and Tempest – My first attempt at a Butterfly Cinquain

https://smorgasbordinvitation.wordpress.com/2019/01/23/smorgasbord-poetry-colleen-chesebros-tuesday-poetry-challenge-120-freezing-and-tempest-sally-cronin/

The second part of our trip to New Mexico.. with a hike in McKittrick Canyon and a visit to the living desert.

https://smorgasbordinvitation.wordpress.com/2019/01/25/smorgasbord-letters-from-america-1986-new-mexico-mckittrick-canyon-and-the-living-desert-part-two/

This week the accumulation factor of food and life.

It is very easy to think that a couple of biscuits with coffee every morning and with tea in the afternoon, will not make any difference to your weight.. but the accumulation factor tells a different story. Over a year having four digestive biscuits a day adds up to 32lbs or nearly 15kilos in body fat! Having a healthy diet is not about giving up everything we enjoy, but moderating how much of it you eat.

https://smorgasbordinvitation.wordpress.com/2019/01/26/smorgasbord-health-morbid-obesity-size-matters-the-sequel-chapter-two-the-accumulative-factor-of-food-and-life-sally-cronin/

Now that I have scheduled more time to write, I thought that I might join the many participants of the Carrot Ranch Flash Fiction Challenge under the dedicated management of Charli Mills. It is a great exercise in brevity and I am looking forward to challenging myself. Here is my response…

https://smorgasbordinvitation.wordpress.com/2019/01/26/smorgasbord-short-story-carrot-ranch-flash-fiction-challenge-broken-by-sally-cronin/New book on the shelves

https://smorgasbordinvitation.wordpress.com/2019/01/21/sallys-cafe-and-bookstore-new-book-on-the-shelves-the-bright-side-of-darkness-by-j-e-pinto/

https://smorgasbordinvitation.wordpress.com/2019/01/24/sallys-cafe-and-bookstore-new-book-on-the-shelves-pre-order-price-life-in-a-conversation-by-geoff-le-pard/

Author update

https://smorgasbordinvitation.wordpress.com/2019/01/21/sallys-cafe-and-bookstore-update-reviews-teagan-riordain-geneviene-robbie-cheadle-elsie-hancy-eaton-and-vashti-quiroz-vega/

https://smorgasbordinvitation.wordpress.com/2019/01/25/sallys-cafe-and-bookstore-update-reviews-c-s-boyack-balroop-singh-and-patty-fletcher/

https://smorgasbordinvitation.wordpress.com/2019/01/22/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-debby-gies-and-another-dip-into-my-archives/

https://smorgasbordinvitation.wordpress.com/2019/01/24/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-jokes-from-the-archives-3/

Thank you again for being part of my week and for all your support.. thanks Sally.