July
Newsletter

Free Yourself from Sugar Cravings

Functional nutrition counselors are trained to help their clients lower the inflammation in the body contributing to chronic disease. We do this by removing the three most highly inflammatory foods in the standard American diet to promote gut healing. This is often an obstacle for prospective clients especially given that these three foods; dairy, gluten and sugar are highly addictive and ubiquitous in the foods commonly eaten in the American diet.  

 

In this month’s newsletter I cover sugar and sugar cravings. As a recovering sugar addict and someone who has struggled with yeast overgrowths due to numerous courses of antibiotic from birth to age two, childhood diet filled with a ton of highly refined carbs and sugars, trauma, unmanaged stress for years working in community mental health, years of alcohol use, mold toxicity, and topical steroids to treat an autoimmune skin condition (promotes yeast overgrowth), I know how hard it can be to kick sugar.

 

Having the lived experience of just how hard it is to conquer sugar addiction, I inspire and support my clients in overcoming their addiction/dependence on sugar that is contributing to inflammation and chronic disease.

 

In this month's newsletter I provide ten tips for conquering sugar cravings, substituting artificial or processed foods with mother nature's sweet treats, and 5 step plan for making changes. You can do it !

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Are you struggling with a sugar addiction?

 

Sugar cravings can arise when your body struggles to maintain blood glucose levels without consuming excessive sugar.

The body constantly seeks balance and homeostasis, and failure to regulate it can lead to long-term health issues.

Cravings indicate an imbalance in your system.

 

Recognize and Conquer Sugar Cravings:

 

Acknowledge that sugar cravings are manageable with time and mindfulness.

Explore healthier alternatives to satisfy your sweet cravings and break free from the sugar habit.

Ten tips for conquering sugar cravings: 

 

#1: Avoid artificial sweeteners 

These are toxic. They increase your appetite and your sugar cravings. Artificial sweeteners also inhibit fat metabolism. 

#2: Don’t buy junk food/ keep it out of your home 

Having junk in the home inspires late night binging (you define junk!). 

#3: Eat more fruit and sweet veggies

#4: Exercise 

Movement helps the body to metabolize glucose.

#5: Separate emotion from food 

Take notice of our culture’s obsession with sugar and reward and holiday. Find other options. 

#6: “Crowd Out” 

Going cold turkey from all sweets may lead to feelings of failure and disappointment. Know your limits and use the recipes and resources presented here to feed your sweet tooth. 

#7: Read labels 

Look at the ingredients on every package you buy (as opposed to the grams of sugar). Notice where the sugar is sneaking in and start to find better options. 

#8: Remember that we’re not talking calories 

This may sound crude, but a little bit of crack is still crack! When you’re kicking the sugar habit rely on healthy alternatives, not modified amounts of the same old stuff. The body will quickly remember old habits. Small amounts will trigger return cravings and bingings. 

#9: Eat good fats (like nuts and coconut oil) 

Good fats will help to modulate cravings and stabilize blood sugar. 

#10: Seek out help and support 

Don’t think you have to do it alone! There are health counselors like myself for helping your road to recovery!  

Book a Free Discovery Call Now

 

It makes sense that we have the desire to eat sweets. Of the five different taste buds in our mouth, we have more “sweet” buds than any of the others. So be sure not to deny yourself some sweetness!

 

The main point is not to satisfy our cravings and sweet tooth with artificial or processed substances. The more we indulge in those substances the more out of balance we become and the more health problems we invite.

 

Mother Nature holds the solution, providing a variety of naturally sweet foods. Incorporating these items into your diet can help curb cravings and satisfy your sweet tooth. Consider adding yams, carrots, parsnips, squashes, beets, and even sweet onions to your meals. Fresh fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants, promoting balance and optimal bodily function. Opt for these options to effectively reduce your cravings.

  • Roast some slices or chunks of root vegetables rubbed with coconut oil, salt and cinnamon.

  • Try a fruit salad.

  • Make a fruit smoothie with frozen bananas or strawberries (or both!)

  • Sliced apples or pears with an almond butter smear or dipping sauce. 

  • Dried fruits and nuts (GORP).

  • Add some goji berries and/or coconut flakes to your GORP for a superfoods treat.

  • Mix raw honey or coconut sugar into some plain, unsweetened, yogurt or coconut milk.

  • Try some sweet herb teas and add
    some coconut milk and vanilla stevia.

  • Try some celery with nut butter and raisins (ants on a log).

  • Fresh or dried figs, with the stem cut off, and stuffed with a hazelnut is quite delicious.

  • Frozen berries and cherries are great for munching.

  • Cinnamon is a powerful herb for regulating blood sugar – sprinkle it where you can! 

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Five Step Plan for Making Changes 

  1. Understand Blood Sugar (fast train vs. slow train)

  • Include ample protein in every meal 

  • Include complex carbohydrate

  • Include fat

  • Include fiber

  • Your new mantra “fat/fiber/protein” 

    2. Watch for correlations between food and mood

  • Eat for morning energy

  • Remember what to do about mid day slumps

    3. “Brown yourself”

  • Make the switch to whole food

    4. Remove SUGAR

  • Consider all the health alternatives!

    5. Be gentle with yourself

  • Don’t beat yourself up, just keep coming back to your goal.

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413 695-4564

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