I think it is time for us to see other people. Let’s break up!
I’ve changed a few words to Dixie Chick’s, Earl Has To Die to inspire you. Sing it! “Sugar and me have been the best of friends, all through my entire life. Both members of the sugar club, both active in getting a sugar high. Nah, nah, nah, nah, sugar has to die.”
All Kidding Aside, Let’s Get Serious
The biggest module for many of my clients taking the Healthy Living Program is getting control of their sugar habit that is controlling them. Currently, many of us are eating 34+ teaspoons of refined sugar every day. This isn’t your fault though because it is hiding out in so many of our foods.
The list goes on…
With thousands of packaged and processed food items available at our disposable, it is no wonder that it has become such an addiction for so many people. Reducing your intake of refined sugar is one of the most effective steps you can take towards losing weight and getting healthy and preventing many illnesses. The American Heart Institution reports that the maximum amount of sugar we should be consuming is 24 grams. Most of us are consuming triple these amounts. 34 teaspoons is 170 grams! The worst part is that it is refined sugar and not natural sugars like fruit, raw honey or agave. Now you can see why it can be so addictive and so difficult to break up with.
Giving up sugar isn’t just important for your waistline. From migraines, cancer, heart disease and diabetes, too much refined sugar can wreak havoc on your health.
There Is Something You Can Do
Eat real, made from Mother Earth food. This means avoiding packaged and processed foods as much as you. Making your food at home, meaning getting out that pretty apron and learning how to cook. Even if you start with salad dressing and sauces, it is a great start because sugar loves to hide out in them. You don’t even have to fully give up your favourite dessert, just modify them with natural sugars. To get you started, see below for 15 recipes straight from the Contagiously Positive Kitchen
Get to know your labels. The next best thing is to read your food labels. Sugar hides out in so much food as you can see from the list above. If you buy packaged food, use this rule of thumb: If the label has more than 5 grams per serving, it is too much.
Plan your meals. Planning your meals is a great tool for breaking the habit because when you are hungry, your brain is going to look for a quick fix. When you have good food made, you won’t be so ravenous that you eat an entire chocolate bar, or two. If you plan your meals and eat three meals per day, with healthy snacks in between, your cravings will slowly decrease.
Give up the daily sweets. Start cutting out the daily sweet treats. For two weeks, eat one less sweet treat per day. Challenge yourself!
Cheat on sugar with natural sugar. If you are craving more, replace it with a piece of fruit. Let’s see other people…
All great choices to satisfy your sugar craving.
We can’t break the habit if we keep eating the packaged food where sugar is hiding out and eating sugar multiple times a day. It’s not about giving it up entirely; it’s about controlling it, instead of it controlling you. If you can’t go a day without sugar, and you just HAVE TO HAVE IT, it is time to break the habit.
Don’t make sugar the enemy. The habit only has control over you if you let it. This means not making it the enemy and getting down on yourself when you have a sweet treat. When you are upset, stressed, anxious, sad, or mad, serotonin (your happy hormone) takes a dip and your body and brain looks for a happy reset. It does this naturally because your body is always trying to repair itself. When you are not producing enough serotonin, you will most often crave sweets or simple carbohydrates. Instead of negative self-talk, just enjoy the treat and move on, choosing a healthier option at the next meal. Serotonin also affects food cravings and appetite. The more you feed your brain with positive self-talk and exercise, the more serotonin will be produced and the happier you will feel. When you feel happy, you make healthy choices. Get happy here and here and here
Here is an amazing Jamie Oliver video that we should all watch. He’s truly creating a revolution. What shocked me the most was the amount of sugar being added to our milk. I have to ask, why does milk need anything added to it? 12 minutes in, he gives an amazing example of how much sugar we are eating. Another reminder of why reading our labels is so important. Even the labels you think you shouldn’t have to read. I know that I will be reading my milk bottle label when I get home. Will you?
Mother Earth Recipes With A Sweet Taste
Salad Dressing Recipes
Homemade Sauce Recipes
Homemade Dessert Recipes
To your health and happiness,
Laurie-ann Sheldrick, The Contagiously Positive Girl