Beat Sugar Cravings Part 5: 20 Ways Sugar Can Affect Your Health

This is the Part 5 in my 5-part series on Beating Your Sugar Cravings and I would like to offer you a gift to help you get started to beating your sugar cravings.

20 Ways Sugar Can Affect Your Health

1. Sugar can suppress the immune system.
2. Sugar interferes with absorption of calcium and magnesium.
3. Sugar can weaken eyesight.
4. Sugar can cause hypoglycemia.
5. Sugar can cause a rapid rise of adrenaline levels in children.
6. Sugar contributes to obesity.
7. Sugar can cause arthritis.
8. Sugar can cause heart disease and emphysema.
9. Sugar can contribute to osteoporosis
10. Sugar can increase cholesterol.
11. Sugar can lead to both prostate and ovarian cancers.
12. Sugar can contribute to diabetes.
13. Sugar can cause cardiovascular disease.
14 Sugar can make our skin age by changing the structure of collagen.
15. Sugar can produce a significant rise in triglycerides.
16. Sugar can increase the body’s fluid retention.
17. Sugar can cause headaches, including migraines.

18. Sugar can cause depression.
19. Sugar can contribute to Alzheimer’s disease.
20. Sugar is more addictive than cocaine.

THE ONLY 48-Hour-Sugar-Detox Guide You Need!

 

48HourSugarDetox3D.png

 Are you struggling to lose that unwanted weight?

Are you suffering from insomnia or anxiety?

Do you want to have more energy and a healthier heart?

 

Sugar is more than likely the culprit!

In case you didn’t already know this: Sugar causes the same reaction in your brain and body as drugs.

No wonder it’s so difficult to say Good-bye to those cookies!

But when you remove sugar you will get even more amazing results!

STOP DRINKING THAT SODA AND START FITTING YOUR FAVORITE JEANS!

Listen, even your heart is impacted by the effects of sugar.

LOVE YOUR HEART. Love your body, love yourself.

IF you don’t take action, then who will?

The REALITY is that the answer to healthy living is already in YOUR HANDS, BABY!

 

This is my story.  I had and will probably have a sweet tooth!  Thank goodness though that I’m not really into eating candy or cakes. And I eat healthy options. While I worked in commercial real estate/property management for three years, I used to have sugar crashes around 3 pm every day…while sitting at my desk, I used to get really tired that I would almost fall asleep.  And I used to think: “I hope my boss doesn’t walk into my office.” So I would take the elevator or walk down five flights of stairs to the sundry store to buy either a KitKat or Snickers bar.

 

Are you ready to say goodbye to increased health risks, obesity, high blood pressure and stubborn cravings?  Of course, you are!

 

 

 

 

Take charge of your health today!

Don’t let those cravings hold you back any longer!

Grab your FREE detox to experience all of this and more:

  • Learn how sugar is poorly affecting your health in many ways
  • How to finally beat those difficult to ignore cravings
  • Tips on how to stay on track after the 48 hours are done

Say YES to your health and grab your free detox!

Enter Info Here

 

Part 4: 7 Tips to Use Right Now to Beat Your Sugar Cravings

This is Beat Your Sugar Cravings Part 4. In Part 1 we covered eight causes of cravings, Part 2 was about 5 artificial sweeteners to avoid, and Part 3 was about natural sweeteners. We all have sugar cravings at some time of the day. If you’re craving sugar, here are some ways to tame those cravings.

 

7 Tips to Use Right Now to Beat Your Sugar Cravings

 

  1. Give in a little.  Eat a bit of what you’re craving i.e. if you’re craving chocolate, compromise and eat dark chocolate (70% cacao) bar.  These can be found at your local supermarket, Trader Joe’s, and Sprouts. Enjoying a little of what you love can help you feel like you satisfied your craving.
  2. Combine foods. Instead of grabbing a cookie or a candy bar to fill and satisfy your craving, you can fill yourself up and satisfy a sugar craving, by food combining.  What I mean by food combining is taking a banana and dipping it in melted dark chocolate.  Or another idea is to mix almonds with “healthy” chocolate.  So, as a beneficial bonus, you’ll satisfy your craving and get healthy nutrients from those good-for-you foods at the same time.
  3. Go cold turkey. This can be tough. Cutting out all simple (refined) sugars works for some people.  I recommend gradually cutting out sugar. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time they feel that they are able to train their taste buds to be satisfied with less sugar.
  4. Grab some fruit. Keep fruit i.e. an apple, banana, berries, grapes, etc. handy for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness. Also stock up on foods like nuts, seeds, and dried fruits. Having them handy will prevent you from reaching for the sugary stuff.
  5. Get up and go. When a sugar craving hits, walk away. Do an activity that will take your mind off your craving. Talk a walk. Do yoga.
  6. Choose quality over quantity. If you have a sugar splurge, pick a healthy choice.
  7. Eat regularly. If you wait too long between meals, it may cause you to choose something sugary.  You have probably heard about or tried the Keto diet. By consuming more healthy fat-containing foods will reduce your hunger. Instead of eating every three to five hours, it can help keep your blood sugar stable and it will keep you fuller longer.

 

Some other suggestions: As part of your breakfast, have a slice of bread i.e. Elzekiel with almond butter. Then as a mid-morning snack have some yogurt with fresh fruit.  Break up lunch the same way to help you avoid a mid-afternoon slump (i.e. sugar crash).

If  you are enjoying my series on Beating Your Sugar cravings, join my free 5-Day Beat Sugar Challenge.  Click here for information.

 

Beat Your Sugar Cravings Part 3: Top 10 Natural Sweeteners

In Part 1 of my 5 part series on beating your sugar cravings, we discussed eight causes of cravings, part 2 was about artificial sweeteners. Today, we will discuss the top 10 natural sweeteners.

In general, we consume approximately 400 calories a day from added sugars! And while the consumption of refined sugar has been rising, so have artificial sweeteners. Artificial sweeteners like aspartame, sucralose, ACE K and saccharin have been debated for years in regard to their unhealthy side effects. And refined sugars aren’t much healthy either.

table sugar

Over the last three years or so, corn growers and affiliated organizations have pushed high fructose corn syrup or corn syrup as a natural sweetener. This is not true because the majority of HFCS is produced from genetically modified corn.

Note: Corporations are changing high fructose corn syrup/corn syrup to other names:  maize syrup, glucose syrup, glucose/fructose syrup, tapioca syrup, dahlia syrup, fruit fructose, and crystalline fructose to fool the public. Be sure to read labels.

Another note: Fructose is a simple sugar that is rapidly metabolized by the liver causing a “sugar high.” This quick-acting sugar is believed to lead to increased storage of fat in the liver, resulting in non-alcoholic fatty liver disease, digestive upset, and atherosclerosis. And, agave nectar is a questionable sweetener.

So, natural sweeteners are the best way to go. They are healthy and tasty alternatives to refined sugar, high fructose corn syrup, and artificial sweeteners. According to a study in the Journal of the American Dietetic Association, substituting healthy sweeteners such as blackstrap molasses, maple syrup, and honey; can increase antioxidant intake.

 

Top 10 Natural Sweeteners

  1. Raw Honey

Raw honey is a superfood and one of my favorite natural sweeteners. It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help to neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.

One tablespoon of raw honey has 64 calories and has less impact on glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.

Look for local raw honey at farmer markets and directly from local beekeepers. The darker the honey, the richer the flavor and the greater the health benefits.

 

Honey

  1. Stevia

Stevia is native to South America and has been used for hundreds of years in that region to support healthy blood sugar levels and prompt weight loss.

Stevioside, an element in the leaves that makes it more than 200 times as sweet as sugar. Stevia is available in liquid drops, packets, dissolveable tablets, and baking blends. It has zero calories, zero carbohydrates and none of the negative side effects of artificial sweeteners, making it an ideal natural sweetener.

Stevia is related to the sunflower, and some people experience a slight metallic aftertaste. If that has been your experience with stevia in the past, try a brand that is higher in the steviosides. Many find it to be sweeter, without a residual aftertaste.

  1. Dates

Dates are loaded with potassium, copper, iron, manganese, magnesium, and vitamin B6. From the date palm tree, they are easily digested and help to metabolize proteins, fats and carbohydrates.

dates medjool

  1. Coconut Sugar

Most people have heard about the benefits of coconut water, coconut milk, coconut flour and fresh coconut. Now, more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content. Coconut sugar is extracted from the sap of the coconut palm and then heated. Through evaporation, we get coconut sugar.

Coconut sugar is packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients.  It was mentioned above that coconut sugar has a lower glycemic index than sugar.  This may be due to its inulin content. Inulin is a type of fiber that has been shown to slow glucose absorption.

Coconut sugar is very similar to regular table sugar and should be used sparingly. And it is high in calories.

 

  1. Maple Syrup

Maple syrup is native to North America and comes in two different grades Grade A – lighter syrup and Grade B – darker syrup. Maple syrup processing requires four steps: Drilling the hole in the tree, hanging a bucket to catch the sap, boiling the sap to evaporate out the water, and then filtering of any sediment. This processing system can be time consuming.

Maple syrup is an excellent source of manganese, and it contains calcium, iron, manganese, potassium, and zinc. Because it is rich with antioxidants, this all-natural sweetener helps to neutralize free radicals and reduce oxidative damage. Suggestion: Select darker, Grade B maple syrups, since they contain more beneficial antioxidants than the lighter syrups.

Much like coconut sugar and honey, maple syrup is a slightly better option than regular sugar, but it should still be consumed in moderation.

  1. Blackstrap Molasses

Organic blackstrap molasses is highly nutritious, rich in copper, calcium, iron, potassium, manganese, selenium and vitamin B6.  Blackstrap molasses is higher in antioxidants than both honey and maple syrup.

There are several types of molasses, depending on which level of processing it has gone through. All molasses is obtained from raw cane sugar, made by boiling it until it’s a rich sweet syrup. Blackstrap molasses comes from the third boiling, concentrating its nutrients and providing for its deep rich flavor.

  1. Balsamic Glaze

Balsamic vinegar is rich in antioxidants that destroy free radicals, rich in the enzyme pepsin that helps to promote healthy digestion, and it tastes great. Balsamic glaze can used to flavor salmon or other fish.

  1. Banana Puree

Bananas are rich in fiber and potassium, and a good source of vitamins B6 and C. They are also naturally sweet with a subtle flavor, making them a perfect natural sweetener.

Overripe bananas contain lots of natural sugar making it a natural healthy alternative. Once bananas are peeled, they need to be used right away as they oxidize once they are exposed to air.

  1. Brown Rice Syrup

Brown rice syrup starts with brown rice that is fermented with enzymes to break down the starch. The liquid is then heated until the syrup consistency is achieved. The end result is a thick, amber-colored, sweet syrup which is a perfect healthy alternative for recipes that call for corn syrup and other unhealthy sweeteners.

Note: The fermentation process helps to break down the sugars into ones that are easily digestible. The fermenting process is key here. Some brown rice syrups are fermented with barley enzymes, meaning they contain gluten.

  1. Real Fruit Jam

When we say real fruit jam we want to use real fruit. Berries, stone fruit, apples, pears and grapes are great replacements for sugar in recipes. If you are in a hurry and need something readily available, it is okay to use commercially available fruit jam; just be sure there is no added sugar or pectin. It is better to make your own sugar-free jam with organic fresh or frozen fruit. It’s easy and economical.

Summary

Living healthy doesn’t mean you have to give up sweets entirely; it just means you need to replace unhealthy refined sugars and artificial sweeteners with these natural sweeteners. Some of these natural sweeteners need to be used in moderation. Explore and find what natural sweetener you like best.

If you are pre-diabetic or diabetic, consult with your physician before using any of these natural sweeteners.

Sources:

https://www.healthline.com/nutrition/natural-sugar-substitutes#section7

https://draxe.com/natural-sweeteners/

8 FAKE Names For High Fructose Corn Syrup

 

 

8 Causes of Cravings

The body is amazing. It knows when to go to sleep, wake up, go to the bathroom, maintain 98.6 degrees and tighten the eyes when the light gets bright. It knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super-computer and it never makes mistakes.

Look at the foods, deficits and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

cookies

Eight primary causes of cravings

1. Lack of primary food. Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little or the wrong type), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of insufficient primary food.

2. Water. Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced.

3. Yin/yang imbalance. Certain foods have more yin qualities (expansive) while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may cause cravings for extremely cooked (dehydrated) foods or vise versa.

4. Inside coming out. Often times, cravings come from foods that we have recently eaten, foods eaten by our ancestors, or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one’s ancestral or childhood foods.

5. Seasons. Often the body craves foods that balance the elements of the season. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods and ice cream, and in the fall people crave grounding foods like squash, onions and nuts. During winter, many crave hot and heat-producing foods like meat, oil and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog or sweets.

6. Lack of nutrients. If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

7. Hormones. When women experience menstruation, pregnancy or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

8. De-evolution. When things are going extremely well, sometimes a self-sabotage syndrome happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood-sugar and may result in strong mood swings.

Note: This is part one of my five-part series on reducing your sugar cravings.

Xo

20 Ways Sugar Can Affect Your Health

This is my sugar story.

You probably know what it feels like to have a sugar crash?!

I’ve had my fair share of them.  When I used to work my 8 to 5 job, right around 3 pm I would almost fall asleep at my desk!  Not a good thing – I used to worry that one of our executive managers would walk into our suite and see me knodding off at my desk! It was difficult to stay awake while entering invoices and/or tenant checks into the computer.  So, what did I do to get my energy back?  Walk down five flights of stairs to the sundry store to buy either a snickers or KitKat bar!  That was my daily routine.  And when I look back, my diet wasn’t very healthy…it was loaded with carbs, dairy products, and meat!

Still to this day, I still love my sweets and it is my biggest weakness.  My solution now is to eat either a fruit or a healthy snack…no refined sugars.  Or to satisfy my sugar fix, I would eat some type of raw dessert.

Funny, I didn’t have a problem giving up dairy products and red meat. I didn’t eat a lot of sugar; meaning I didn’t typically eat items like cake, chocolate, candy, ice cream, etc, however, I loved white chocolate macadamia nut cookies and sometimes, I had a weakness for Nothing Bundt Cakes.

Because I’ve had acid reflux on and off, I noticed I was consuming too much sugar and was becoming inflammed.  I regularly checked my pH level to determine whether my body was too acidic.  Note: Eating sugar especially refined sugar causes inflammation and acid.

It is a good idea to do a sugar detox every season. This past Winter  I took part in a 21-Day Sugar Detox.  I did it…completed it, and I found that after I finished my detox, I did not want sugar.

 

20 Ways Sugar Can Affect Your Health

1. Sugar can suppress the immune system.
2. Sugar interferes with absorption of calcium and magnesium.
3. Sugar can weaken eyesight.
4. Sugar can cause hypoglycemia.
5. Sugar can cause a rapid rise of adrenaline levels in children.
6. Sugar contributes to obesity.
7. Sugar can cause arthritis.
8. Sugar can cause heart disease and emphysema.
9. Sugar can contribute to osteoporosis
10. Sugar can increase cholesterol.
11. Sugar can lead to both prostate and ovarian cancers.
12. Sugar can contribute to diabetes.
13. Sugar can cause cardiovascular disease.
14 Sugar can make our skin age by changing the structure of collagen.
15. Sugar can produce a significant rise in triglycerides.
16. Sugar can increase the body’s fluid retention.
17. Sugar can cause headaches, including migraines.

18. Sugar can cause depression.
19. Sugar can contribute to Alzheimer’s disease.
20. Sugar is more addictive than cocaine.

 

Hugs,

Shaline