Spring: Kill the Sugar Cravings


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Get rid of those sugar cravings! Tips from a Health Coach specializing in Holistic Nutrition.

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Spring: Kill the Sugar Cravings

  2. 2. WELCOME! •  My name is Jeanine Toes. I am a Board Certified Holistic Health Coach. I am here to help you get empowered to make healthier food choices and take action to ditch the sugar cravings for good. •  I am the proud owner of Novo Wellness for Life.
  3. 3. LET’S TALK ABOUT SUGAR! Most people do not realize just how much sugar they are consuming daily, as it is hidden in many processed foods. Sugar is a toxin. Too much glucose in the blood leads to digestive issues, blood sugar imbalances, fatigue, and even diabetes. Do you know just how much sugar that yummy Starbucks drink contains? ü A grande Caramel Brulee Latte has 52 grams of sugar and a whopping 430 calories. ü The frappuccino version contains 63 grams of sugar and 410 calories. ü A venti contains 82 grams of sugar and 510 calories.
  4. 4. SUGAR IS EVERYWHERE While sugar gives you a quick fix, it has a negative impact on your health in the long term. Ditching the sugar fix is not just about will. We will cover the emotional as well as the physical components of ditching the sugar blues. ü  Dealing with the sugar addiction ü  Nutrient deficiency and sugar cravings ü  How to handle stress ü  Self love, a.k.a. nourishing the soul
  6. 6. THE SUGAR EPIDEMIC Dr Mercola shares some interesting FACTS about sugar consumption: ü In 1700, the average person consumed about 4 pounds of sugar per year. ü In 1800, the average person consumed about 18 pounds of sugar per year. ü In 1900, individual consumption had risen to 90 pounds of sugar per year. ü In 2009, more than 50 percent of all Americans consume one- half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!
  7. 7. WHAT IS A SUGAR CRAVING? ü  Sugar occurs naturally in all foods and when in its most natural state contains vitamins and minerals. A great example of a sugar in its natural state is honey. ü  But refined sugar depletes the body of its own minerals and enzymes and creates an acidic environment leading to digestive distress, headaches, mucous in the body, and allergies. ü  When we consume refined sugar, it has a negative impact on the blood sugar, which leads to depression, fatigue, and poor sleep, and it can lead to many serious health conditions.
  8. 8. THE BREAKDOWN OF CARBS Remember, all carbohydrates contain sugar but they are processed differently. ü A SIMPLE carbohydrate contains highly processed and refined sugars with few vitamins and minerals – these are short chains of sugar that enter the bloodstream and cause a rapid increase in blood sugar, a.k.a. the SUGAR RUSH. ü The RUSH is followed shortly after by a CRASH. The body works hard to burn up this quick fuel, then the blood sugar drops abruptly.
  9. 9. ASK THE EXPERTS – CHRIS KRESSER “Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder, and stomach.” Sugar can cause many problems with the gastrointestinal tract, including an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease, and ulcerative colitis.
  10. 10. SUGAR IS NOT YOUR FRIEND In addition to increasing the risk of cancer and gastrointestinal problems, sugar can also: ü Cause reactive hypoglycemia ü Interfere with your absorption of protein ü Cause food allergies ü Hamper weight-loss ü Feed inflammation in the cells, suppressing immunity ü Increase cholesterol ü Accelerate the aging process ü Increase anxiety and makes you moody ü Complicate ADD, ADHD, and spectrum-related issues ü Weaken eyesight
  11. 11. HIDDEN SUGARS Be a sugar detective. Read labels. Look for hidden sugars that are derived from sucrose. {HINT: You will see the words ending with – OSE.}
  12. 12. WHAT IS A HEALTHY SUGAR? Healthy Sugars 1.  Honey (raw) 2.  Agave 3.  Coconut crystals 4.  Stevia 5.  Brown rice syrup 6.  Xylitol
  13. 13. HOW ELSE CAN WE FEED OUR OWN BODIES? There are other ways to make your body feel good without sugar. Try: ü Meditation ü Yoga or tai chi ü Exercise ü Dancing ü Being in nature ü Taking a bath or sauna ü Loving touch ü Healthy and delicious foods
  14. 14. WAYS TO KICK THE SUGAR CRAVINGS When you feel the urge to reach for the candy or you feel tired, follow these three simple strategies. 1.  Eat healthy, high-protein meals that will give you long- lasting and sustainable energy. 2.  Eat foods that are rich in B vitamins, loaded with good bacteria such as Kefir, Yogurt, Raw Cultured Vegetables, Miso, Kevita or a Kombucha for a quick pick-me-up. 3.  Drink a Coconut Water, loaded with minerals to hydrate the body, balancing the blood sugar.
  15. 15. IT IS NOT ALWAYS YOU – NUTRIENT DEFICIENCIES Many people experience nutrient deficiencies that lead to blood sugar imbalances. To combat sugar cravings: §  Increase the protein in your diet such as meat, fish, nuts, seeds, and eggs. §  If you are a vegetarian, add a good quality, plant-based protein powder such as Plant Fusion, Jordan Rubin’s RAW Meal, or Vega. §  Chromium is a nutrient that helps to regulate blood sugar. If you are deficient, you can take a supplement (speak to your doctor or local health food store about dosage), or it is found in the following foods: brewer’s yeast (not suggested for anyone with candida), beef, liver, oyster, onions, eggs, chicken, apple, ghee, bananas, and spinach.
  16. 16. HAVE YOU BEEN FEELING BLUE? Often, we crave sugar when we feel low in energy, a tad depressed, or just not ourselves. It has been proven that we can be deficient in tryptophan. •  Tryptophan is the happy hormone, the precursor to serotonin, which supports sleep and mood. Instead of reaching for the next sugary snack, eat these foods: Turkey meat, eggs, kefir, yogurt, nuts, and seeds.
  17. 17. CROWDING OUT THE BAD STUFF Do you rush out of the house without breakfast and grab coffee on the go? Often, we are toxic + tired because we are grabbing & going. Try these energy-rich options: ü Scrambled eggs sprinkled with spinach & a brown rice tortilla ü Ezekial bread with almond butter & sliced banana ü Dairy or dairy-free yogurt with gluten-free granola & fresh berries ü Smoothie with raw cacao and cinnamon (raw cacao for vital magnesium and cinnamon for balancing blood sugar)
  18. 18. NOURISHING THE SOUL •  Instead of reaching for something sweet, let’s add some sweetness to the soul. •  Adding sweetness to the soul can be done in the following ways: ü Taking a walk, ideally in nature ü Drinking a warm cup of tea ü Journaling ü Getting a massage or doing self-massage ü Taking a relaxing bath ü Connecting with a friend or a loved one ü Meditating for 5-30 minutes
  19. 19. SIMPLE STRATEGIES •  Eat 6 small meals a day •  Have a healthy protein, fat, and green at each meal •  Use cinnamon to balance your blood sugar •  Add daily sweetness for the soul
  20. 20. HEALTHY SNACK OPTIONS Your body needs the right fuel. Instead of crashing and burning, reach for some healthy and satisfying snacks: •  Raw cacao chocolate pudding   •  Chia pudding •  Smoothies •  A banana with 1 tablespoon almond butter and cinnamon •  A baked apple with cinnamon and coconut milk •  Trail mix •  Protein and avocado
  21. 21. RESULTS WHEN YOU HAVE DETOXED THE SUGAR! Doing a detox program is a great way to break free from the sugar habit. Detoxing will allow you to: ü Kick cravings to the curb ü Release stubborn weight ü Have more energy throughout the day ü Boost mental clarity and productivity ü Have clear skin ü Improve digestion ü Increase immunity ü Balance your hormones
  22. 22. FUN Q&A ABOUT DETOXING SUGAR ü Detox does not mean deprivation! ü Use detox/cleanse to uncover hidden food allergies ü Think of weight gain being related to inflammation ü Read recent works by bestselling author, Mark Hyman, MD, who teaches that an elimination diet is essential to balancing blood sugar and preventing disease
  23. 23. WHAT IS A SAFE DETOX? A safe and effective detox protocol should involve: ü  A gradual approach that reduces inflammation and lessens the toxic load in the body ü  Including enough food and protein to support the body’s detoxification and elimination processes ü Reducing sugar and caffeine addiction, crowding out the foods that wreak havoc on your system
  24. 24. DETOX IN A SAFE + NATURAL WAY Novo Wellness for Life Spring Detox
  25. 25. HOW TO CLEAN IT ALL UP! •  Hit the Re-Set button and get ready for Spring! •  Novo Wellness for Life Spring Detox •  www.Facebook.com/NovoWellnessforLife