Breaking the Sugar Habit
a huge thank you for nutritionist Barb Lagoni for this wonderful information

These foods are high-glycemic. That means they spike your blood sugar…only to see it plummet an hour or so later thus creating fluctuating blood sugars that lead to cravings and bingeing and no room for healthy choices.

Such cravings are not about will power. They are about metabolic imbalance that creates cravings for fast sugar and carbohydrate snacks.

The following are ways many people have successfully kicked that sugar habit and enjoyed good healthy food again.

The Ideal Diet – The ideal diet emphasizes fresh raw vegetables, some fresh fruit and fish and poultry.

Breakfast - include high protein foods… eggs, turkey sausages, or a smoothie made with a high quality Soy Protein

or a snack bar- ours has 10 grams of protein!

Fresh fruit (avoid high glycemic fruits such as pineapple, banana and grapes)

Swiss oatmeal ( rolled oats softened overnight in milk or plain yogurt and fresh fruit.. blueberries, strawberries, etc and almonds) Yum!

Lunch is a great place for a main dish salad

Be sure to include lots of vegetables whether in salad or with a plate of fresh veggies, maybe with a dip.

Ideas for salads
try a variety of at least 6 different ingredients to create crunch, color, and flavor…

Veggies, veggies, veggies… try lightly steamed green beans or asparagus, a variety of greens ( except no iceberg lettuce .. no nutritional value there),sprouts, red cabbage, green cabbage, peas, shredded carrots, chopped broccoli, cauliflower, fresh white mushrooms, green onions, baby bok choi, spinach, assorted peppers, grated beet, cubed roasted squash etc

Add a little sweetness occasionally with dried cranberries or dried cherries, 1 fresh orange, rind removed and chopped, sliced apples, pears, grapes,

Add crunch with sliced almonds, pecans, walnuts, pistachios, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds…or Shaklee Fiber Plan Daily Crunch

Add flavor with sundried tomatoes, fresh herbs ( water cress, parsley, cilantro, ),pesto, artichoke hearts

For protein …chopped, cooked chicken, turkey, tuna, garbanzo beans, chopped hard-cooked eggs, etc

Don’t forget to make your own salad dressing

Mid afternoon snacks… snack bars, energizing tea, vegetables and dip, fresh fruit, nuts, peanut butter fudge ( 1 cup organic peanut butter, 1 cup Soy Protein, 1/3 cup honey)

Dinner – avoid high glycemic starches like potatoes, pasta and rice, avoid fried foods… Include, LOTS of vegetables… fresh or lightly steamed, meat, poultry and fish

Beverages… filtered water in a glass pitcher with cinnamon sticks, ginger root slices, or fresh mint for flavor

Evening snack – no popcorn… (high glycemic carb) nuts, veggies and dip, fruit,

Basic Supplements…to stop cravings for sweets and carbohydrates

High Quality Multi-Vitamin

A Complete B Complex (consider one with each meal)

Glucose Regulating Product

Fiber Tablets

Friendly Bacteria

Advanced Supplements – a daily all in one strip – great for on the go people!

Detoxifying

non-toxic cleaning products
Non – petroleum sourced personal skincare
Milk Thistle, Alfalfa,colon cleanser,friendly bacteria

What is the history of sugar consumption? 

1900 – 10 lbs per capita

1985 – 124 lbs

2000 – 160 lbs

What happens to our immune systems at the holidays?  Like from Halloween through Christmas?  Can you say candy – centric holdiays?  Here’s how it works. Lots of sugar = lots of colds and flu. This is immune dysfunction. Lendon Smith Author of Feed Your Kids Right distinquished sugar, white flour and all that snicky snacky stuff as “anti-nutrients” Why? Because sugar and white flour deplete nutrients to metabolize them, specifically they deplete nutrients needed for immune function. Sugar slows down the white blood cells swimming through the blood stream needed to devour germs, viruses, bacteria, parasites, cancer. Pretty dangerous stuff that sugar.

Sugar Feeds Candida Yeast. Candida are those nasty yeast organisms that grow rampant when given anti-biotics, steroids, or when the balance of the gut is disturbed even by a bout of diarrhea. These yeasty things attach themselves to the lining of the intestines and over time often poke holes in the lining leading to a syndrome known as leaky gut. Those with leaky gut develop all kinds of odd health challenges; everything from environmental sensitivities, food allergies, or headaches. Many conditions of illness and discomfort stem from an unhealthy gut. Guess what candida’s favorite food is ?? Sugar and white flour.

Sugar depletes B Vitamins. B’s are essential for the brain, the nervous system, behavior and balanced hormones

Sugar causes the body to become more acidic. Some say this promotes inflammatory illnesses. We are an inflammed society.  Sugar and it’s empty calories contributes to excessive weight gain, dental decay, diabetes, cancer, heart disease, osteoporisis, arthritis

Sugar is just terrible for the digestive track. It literally depletes minerals. ( calcium, chromium, magnesioum and zinc ). Reduces the production of digestive enzymes, leads to allergies and immune issues,

Sugar makes you old. Sugar sticks to proteins, changes their properties and interferes with their ability to function. AGE’s damaging compounds aka advanced glycation end products promote heart disease, high blood pressure, cataracts, arthritis and artherosclerosis

above info sourced from nutritionist barb lagoni’s notes

K a r e n     H a n r a h a n
Wellness Educator/Nutritional Consultant
Mentoring YOU to Health Success
708.482.0678
 
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