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Can’t Quit Junk Foods? Maybe It’s Not Your Fault! 

For years we keep telling people to avoid “junk food”, but for many people it’s not easy. Recently a near possible explanation has appeared: many junk foods are addictive just like cigarettes and some even more than cigarettes.

多年來我們一直在說，要盡量避免吃各種垃圾食物，而許多人總是難以做到，現在我們大概知道原因了。最近發現原來許多垃圾食物，會讓人有類似吸菸上癮的情形，吃個不停，而且可能比菸癮更嚴重。

David Kessler, the former commissioner of the U.S. FDA (Food and Drug Administration), had published a new book “The End of Overeating” where he wrote that food companies create hyper-palatabtaste junk foods by manipulating the ratio of sugar, slat and fat. The results are unique ingredient ratios that make people keep eating these foods even when they are not hungry.  The most powerful recipe is combined with sugar, alcohol, and chocolate, as for example is used to make Tiramisu, the famous Italian dessert.  

在前美國食品藥物管理局主任大衛凱斯勒的新書”終結過食The end of Overeating”裡指出，食品製造商在製作這些垃圾食物，例如洋芋片時，會透過調配其中的糖、鹽、脂肪的比例，達到超級美味 （hyper-palatable），這樣的完美比例會不斷刺激食慾以及愉悅感，讓人無法停下來，即使肚子已經飽了，還是會想要繼續吃。最強的組合是由糖、酒精和巧克力所組成，例如著名的義式甜點提拉米蘇。

The addictive properties of sugar are well know, but when combined in these super appetite boosting formulas, quitting junk foods is just as hard as quitting smoking. You will need strong willpower and will wish you never tasted them in the past. I think we should respect people who have managed to quit junk food because now we know it’s really not easy. Meanwhile, we should encourage the ones still addicted and wish they can be free from junk foods and the food companies that produce them.

糖分所造成的上癮現象其實早已為人所知，不過，當糖和其他的成份組成這樣的超級美味配方，要戒掉這些垃圾食物就如同戒菸一樣困難。你會需要很強的意志力，而且會希望你從來沒有接觸過這樣的食物。我想，我們必須要給所有已經戒除這種癮頭的人極高的尊敬，因為我們現在知道，這是件多麼不容易的事。同時，也給仍未能戒癮中的人鼓勵，希望他們早點脫離這些垃圾食物，或這些食品製造商的控制。

How Bad Are They?

這些食物有多糟？

Besides delivering too much salt and sugar, junk foods also are full of preservatives, coloring, gene manipulated foods, msg, acrylamides (the cancer causing substance created when foods are cooked at high temperatures), and a long list of other toxins. Junk food including soft drinks, cookies, candy bars, etc, are some of the worst possible things you can drink or eat! For some of them, it’s actually safer to eat the packaging than the product!

除了過多的糖和鹽之外，垃圾食物通常含有大量的防腐劑、色素、基因改良食品原料、味精、丙烯醯胺(acrylamide，高溫烹調食物裡經常含有的致癌物質)、以及許多的毒素。垃圾食物的種類包括有軟性飲料、餅乾、糖果等等，可以說是飲食裡最糟的選擇了。其中有些垃圾食物，也許它的包裝袋比內容物還要安全一些。

Junk foods are not only are nutrient-lacking and toxin full, they also increase your body’s level of inflammation and that causes a breakdown of your health. That means after 1 single cola, your immune system is in a state of shock for several hours, which can cause you to catch a cold, or develop other health problems. With diseases like H1N1 and others around, junk foods are just not worth the risk.

垃圾食物的問題不只是因為它缺乏營養而且充滿毒素，它們還會造成身體的發炎，引起健康問題。也就是說，喝了一罐可樂，可能你身體的免疫系統就停擺好幾個小時，而這可能導致你開始感冒，或發生其他的健康問題。在各種疾病如H1N1新流感環伺四週之際，因為貪吃這些垃圾食物而罹病實在是非常的不值得。

How to Stop Eating Junk Foods

如何停止吃垃圾食物

As we have seen, stopping junk foods is as tough as stopping smoking, but there are some tricks to help you along. First, never keep them in your house. Clear out the cupboards and throw them out. They are impossible to resist when you are hungry so the only solution is to throw them out.

如同我們所提到的，要戒吃垃圾食物就像戒煙一樣困難，但仍然有一些竅門可以幫助你。首先，家裡完全不要有這些垃圾食物。清理你的櫥櫃，把它們通通丟出去。因為當你飢餓的時候，你可能完全無法抗拒它們。所以，先把它們通通丟掉。

If you want to stop an alcohol addiction, you got to get off alcohol completely… even one drink could make you lose control forever. If you want to get off junk foods, you got to do the same thing: avoid any contact with the addictive substances. The only way to do this is to avoid eating processed foods and that includes anything with milk or sugar in it, bread or bakery products, canned foods, instant meals, etc.

如果你想戒酒，就不須完全不碰任何酒精，因為即使喝一點點，都會讓你失去控制。如果你想戒掉垃圾食物，你也必須做同樣的事：排除任何接觸的機會。要達到這個目標，唯一的方式是避免吃加工食品，以及含有牛奶或糖的食物、麵包或烘焙食品、罐頭食品、速食等等。

If you need your coffee in the morning, drink it black without sugar. If it’s too bitter, just add hot water. If it’s still too bitter add honey. If you don’t like that taste then don’t drink coffee, it’s not good for you either! Drink tea instead. Also, don’t eat sandwiches or bakery products with your coffee because these are basically junk foods as well and contain the substances you are trying to break free from.

如果你每天早上都要喝咖啡，就喝不加糖的黑咖啡。如果覺得太苦，就加一些熱水稀釋。如果還是覺得太苦，就加一些蜂蜜。如果不喜歡這個味道，就乾脆不要喝咖啡了，反正它對你的健康也不好，改喝茶好了。另外，不要一邊吃三明治或是麵包來搭配你的咖啡，因為這些基本上都是垃圾食物，含有你想要戒除掉的不良成份在裡面。

Eat whole foods like rice, meat, fish, fruit, and vegetables, and avoid any foods that have been factory produced. When you eat out order foods that are in their original shape, like a leg of a chicken, a whole egg, a whole potato, steamed rice, whole vegetables like pieces of broccoli, etc. And most important of all, try to cook at home cause there are so many toxins put in to restaurant food we could say that eating in restaurants is eating processed foods.

吃完整的食物，例如米飯、肉、魚、水果和蔬菜，並且避免吃任何食品工廠的製品。當你是在外面用餐時，選擇吃那些維持原來形態的食物，例如雞腿、完整的雞蛋、完整的馬鈴薯、米飯、完整的蔬菜如綠花椰菜等。最重要的是，試著在家自己烹調。因為在外面用餐時，餐廳裡的食物幾乎都是加工製品。

Get regular exercise. You probably heard this hundreds of times before, but didn’t know that exercise helps regulate your blood sugar levels so your food choices will change. This makes it easier to stop eating junk foods since these foods cause dramatic blood sugar shifts setting you up for diabetes in the future. What kind of exercise? If you don’t exercise, start with walking 30 to 60 minutes a day, and join our Kodiko Stretching Classes to learn how to maximize your strength and flexibility without going to a gym or need for any equipment.

進行規律的運動。你可能以聽過這個建議幾百次了，但你可能不知道，當你有規律的運動，可以幫助你調節血糖，進而改變你的飲食習慣。而這樣的改變，可以避免血糖因垃圾食物而急劇地變化所導致的糖尿病，而有助於你戒除垃圾食物。要做什麼樣的運動呢？試著從一天走路30-60分鐘開始，然後參加我們的Kodiko肢體伸展課程，以學習如何強化你的肌肉以及增加柔軟度，而且這樣的運動並不需要藉助健身房的器械就可以做到。

Address and resolve any emotional issues. One of the main reasons people eat junk foods is that they are stressed out and want something tasty to get their mind off their problems. The best way to fight stress is to use and develop your talents, release negative emotions, and have a clear purpose of life with clear life priorities. Join our Kodiko Training seminars or have a personal consultation.

解決你的情緒問題。人們吃垃圾食物的主因之一，就是因為有太大的壓力，因而需要藉由食物來逃離面對問題。處理壓力的最佳方式，就是運用及發展你的天賦，釋放負面的情緒，並且對生命有一個明確的目標，清楚生命中各種事物的優先順序。你可以選擇參加我們的Kodiko講座活動，或是進行個人諮詢。

Finally, fast track your lifestyle change to fight junk foods by doing some type of cleansing diet. There are many of these around, but the simplest is to just drink raw vegetable juice and water for 1 to 7 days. This helps to reset your cravings and boost your body sensitivity level so when you get back to eating food, you can immediately feel when some food is hurting your body. Real non-processed foods make you feel satisfied and full of energy. Junk foods make you feel more and more hungry and tired. You will quickly decide the foods you want!

最後，快速的檢視你的生活形態，並且藉由排毒飲食來對抗垃圾食物。有很多種排毒飲食方法，但最簡單的就是連續1-7天只喝水和蔬菜汁。這種方法將可以重新改變你對食物的喜好，並且強化你身體的敏感度。當你重新開始吃正常的食物時，若是有某些食物會對你造成傷害，你將會馬上會有感覺。真正的未經加工過的食物，能夠輕易的讓你或的飽足感，並且覺得精力充沛。而垃圾食物擇會讓你覺得越來越餓，而且容易疲倦。相信你將會很容易地就決定要吃哪些食物。