Sugar is at the core of many imbalances within the body.
Here are a few of the negative effects that sugar has:
- PCOS, endometriosis and other hormonal imbalances
- Low energy/fatigue
- Extra belly fat
- Sleeping problems
- The list goes on ….
Today’s post contains 15 tips that I use every day and share with my clients as we work to reduce sugar consumption. It’s not fun to be a slave of your cravings.
It’s not good for breakfast
You’re probably thinking, “Duh!” Listen to me. You can avoid sugar at breakfast because you have just woken and are not hungry. You can set up your day with a balanced blood sugar by eating a high-protein breakfast.
PS: This also means that you can’t have cereal/granola, or yogurt unless it is plain Greek yogurt. Love Grown foods cereals are delicious and lower in sugar.
Use cinnamon
Cinnamon can be used in some recipes to add sweetness without sugar. This is a great way to add sweetness without sugar. Try adding 1/2 tsp of cinnamon to your smoothie or beet and arugula. Cinnamon is also proven for lowering fasting blood glucose levels.
Create your own snacks
Have you ever read the label on your “protein” or “snack” bar? You may not even be aware of the sugars that are in your ‘protein bar’ or’snack bar. Look at the Nature’s Valley ‘protein bar’, which contains 3 types of sugar.
Try these two homemade snack recipes:
- A Healthy Granola Bar Recipe
- Gluten Free Lemon Breakfast
Get rid of juice and soda
Before we started working together, many of my clients made smoothies using juice as a base. It’s not a mistake. We’re led to believe that fruit juices are packed with nutrients. It’s not just the sugar that’s the problem. Juice is stripped of fiber, as well as the other goodness in the fruit. One cup of orange can contain 20-25g sugar. This is equivalent to a Mars Bar! !
Look out for dried fruits
When it comes to dried fruits, cranberries are the worst. They are usually coated in sugar or cane-juice, which makes them sweeter than their natural sweetness.
Even if the dried fruit does not have any added sugar, it can still be misleading because it shrinks when it is dehydrated. You can eat five apricots with just one handful of fruit. sugar.
When eating dried fruit, you should limit the amount and add some nuts or seeds to it.
Applesauce and bananas can be used to sweeten up recipes
You can substitute applesauce for recipes that require liquid sugar, such as honey or maple syrup. This infographic by Greatist can help you make more accurate recommendations.
Gatorade, Powerade and other drinks to replace
My generation was raised on Gatorade, Powerade, and Vitamin Water to treat hangovers and boost energy after sports. These drinks are full of sugar and artificial colors. I have talked about it a lot so will not go into detail. After a strenuous workout, you can drink coconut water, which is high in potassium. Or, you can have a Medjool Date, which has natural sugar and fiber that balances your blood sugar.
Modify your recipes slowly
Here’s a tip that I gave to a family with whom I am currently working. The family has two children who love sugar and dislike anything else. We’re gradually reducing the amount of sugar in their food, rather than changing their recipes at once. In the past, they would add a lot of sugar to their oatmeal in order to sweeten it. We started by switching to maple syrup – a less processed sugar – and each week we reduce the amounts by 1/4, adding fruit as a natural sweetener. It allows their tastebuds time to adjust, as fruit is sweeter when it’s not used to being a lot sugary.
Meal Plan
This is the single most effective thing to keep me and my clients motivated. You are less likely to reach for takeout, or cereal, which is loaded with sugar. Book a quick phone call to learn more about meal planning and how it can help you kick your sugar habit.
Dark chocolate and raw cacao powder
I wouldn’t tell you to stop drinking chocolate, but I would say to stop drinking milk chocolate and anything less than 70% dark. The cacao content of 70% means there is less sugar in chocolate. My favorite brands are Camino and Giddy YaYo .
Taste and texture are important.
Be sure that each meal contains a variety in tastes and textures. The more textures and tastes the recipe contains, the more satisfied our brain is and the less likely it is that we will want to eat mindlessly or have dessert.
As a general rule, I like to combine sweet with salty in each recipe. You can use tamari or salt in your dressing and add some fresh berries to the top.
It also helps to make the meal more satisfying by adding texture. Add some nuts or seeds for crunch and some avocado to add creaminess.
Check the labels of your sauces (such as salad dressing, BBQ sauce or even ketchup).
Dare you to check the back of your BBQ or salad dressing bottles. Even 1 TBSP sauce will likely contain a lot of sugar. Here’s a recipe for a delicious homemade BBQ sauce. Here’s a homemade dressing that can be kept in the refrigerator for several weeks because it contains vinegar.
Sleep more
When you’re chronically sleep deprived, the hunger hormone grehlin increases while leptin (the hormone that tells you when to stop eating) decreases. The more balanced these hormones are, then the less likely it is that you will experience cravings.
Drink Kombucha
When you want something sweet but don’t want to chug a soda (diet or otherwise), try a Kombucha. GT is also a great brand. My favorite is Rise Kombucha. It contains healthy bacteria because it’s a fermented beverage, but also gluconic acid, which is great for the skin, hair, and nails.
Brush your teeth
My mother swears by it. Brush your teeth after a meal and you will be less inclined to reach for sweets.
Drink fruity herbal tea
The last but not least is to get the kettle out and stock on herbal, fruity, tea. The tea has a natural sweetness and no sugar. Make sure the tea does not contain a lot of artificial ingredients.
