Sugar- sweet, delicious, evil friend. A delightful minute on the tongue in exchange for
what feels like a lifetime on the hips. But weight gain isn't the only think of eating too much sugar!
Over consumption of processed sugar can contribute to a number of
conditions, including tooth decay, type 2 diabetes, hormonal imbalances,
overgrowth of candida yeast, chronic fatigue, more severe PMS
symptoms, anxiety and even wrinkles. On the other hand, if you
start to cut sugar out of your diet, you can shed excess weight,
increase your energy, improve your concentration, improve your moods,
and possibly steer clear of diabetes. To help you out, I'll let you in on some reasons why we get
addicted, and how to read food labels for hidden sugars. I'll also give
you some tips on how to start your sugar detox so you'll have a much
better chance at living a long, vibrant, and disease-free life.
Say No to processed Sugar!
Sweets trigger an increase in the hormone
serotonin—a mood-elevating hormone. The body and brain get used to this
higher level of serotonin and even depend on it for a sense of feeling good. So when our serotonin level dips, we wanna kill the donut. Candy also trigger the release of endorphins, the brain's natural narcotics,
helping you to relax when stressed.
Ever noticed that you get ''high'' when u had a dose of sugar, that is caused by a rapid spike in your blood sugar, after a while you just feel like taking a nap and the only way to avoid that is to eat some more of the white sweet stuff. Sugar takes away more energy than
it gives. Eventually, you find yourself exhausted, anxious, and moody. Yes, I eat way too much sugar and I cannot stand the way I feel after.
You not only gain pounds, but sugar also has some serious side effects.
Suppresses the immune system's defenses against bacterial infections
Increases the risk of blood clots and strokes
Contributes to hyperactivity, anxiety, depression, and difficulty concentrating
Can lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease, and tooth decay
Helps speed the aging process, including wrinkles and gray hair
So how do we get rid of the sugary cravings!?
The first
step in breaking a sugar addiction is making the decision to stop eating
it completely for at least a few days to start to get it out of your
system. While it's usually best to make dietary changes gradually, sugar
has the unique ability to inspire cravings that are refueled every time
you give in to them. The only way to break the cycle is to stop feeding
the sweet monster in you. Then the cravings will fade.. Continue to
resist large amounts of sugar and actively avoid situations that cue you
to eat sweets. Don't buy ice cream, candy and cookie, don't have it in your house.You know you cannot resist it, so don't buy it.
Are you eating out of habit? Because of circumstance? For a special
occasion? Because everyone else is? Journaling can be helpful preparation for stomping out
your sugar habit by making you aware of why you're eating it.
Say Yes to Fruit!
For
thousands of years, people ate whatever sugar occurred naturally in
their diets, and it didn't seem to be a problem, it was a treat. The typical American now
eats the equivalent of about 31 teaspoons of added sugar
every day. Our bodies simply weren't designed to handle this massive load. The
American Heart Association recommends that added sugar should be
limited to no more than 6 to 7 percent of your total calories. Cut out foods
with sugar, white flour, and high fructose corn syrup—including cakes,
cookies, pastries, and most desserts. It's okay to have a dessert or
sugary snack on occasion, but make sure it's not your main dish.
Although sugar is generally found in desserts, added sugar can also be
found in your main and side dishes, and even sauces. Look closely at the
labels of processed foods, cereals, and sauces—like ketchup, barbecue
sauce, spaghetti sauce, peanut butter, and dressings.
These sugar substitutes are all still sugar!
- Agave nectar/syrup
- Cane juice crystals
- Cane sugar
- Caramel
- Corn syrup
- Corn syrup solids
- Carob syrup
- Dextrin
- Dextrose
- Fructose
- Fruit juice concentrate (apple, grape, or pear)
- Galactose
- Glucose
- High fructose corn syrup
- Honey
- Lactose
- Maltose
- Malt syrup
- Molasses
- Sorbitol
- Sucrose
Trick your taste buds. Using spices and herbs can
trick your taste buds into thinking you're eating something sinfully
sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free
flavors and spices to your coffee, cereals, or other dishes and drinks
that could use an extra kick.
Eat a healthy breakfast
. What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours,
and
influence your energy levels, moods, and overall sense of well-being. Typically, your blood sugar is at fasting
levels when you wake up in the morning. If you start the day off with a
muffin and a latte, you're choosing to ride the roller coaster for the
rest of the day. If, on the other hand, you begin your day with a tofu omelet and fruit or some oatmeal, you're opting for a balance of foods
that will be absorbed at a slower rate. Then you'll have a steadier flow
of blood sugar that's far easier to keep balanced than if it were
fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and
cream.
Eat throughout the day. The best way to avoid
impulse eating when you're overly hungry is to eat several small meals,
spaced throughout the day. This will keep your blood sugar more stable
than eating the traditional two or three large meals spaced farther
apart from one another. Schedule your meals around your body's needs
rather than around your to-do list if you can. You'll find it much
easier to stop eating once you're full; to make smart food choices from a
rational, calm place; and to maintain even moods and energy levels.
Eating balanced meals is essential for getting real satisfaction from
what you eat and leaving cravings behind.
High-fiber
foods fill you up—yet they bring less fat to the table
.Plus eating
high-fiber foods allows you to eat a higher volume of food while
ingesting fewer calories. Some
examples of energy-dense foods are: apples and bananas,
avocados, flax meal, and kidney beans.
Happy Sugar Detox
Love and Cookies
Jen
