Have you heard the saying, “sugar is more addictive than cocaine”? Did you know your brain lights up like a Christmas tree when eating sugar? So, let’s think about these statements. When shopping at the grocery store and not the perimeter of the store – talking about those center aisles – this is where all the processed food is located. Play a little game the next time you hit the store. Look at the ingredients on your normal grocery shopping list. Sugar will be in mostly everything you pick up. It’s insanity! And a lot of the times, the ingredients list will use alternative terminology – hiding the fact that it is truly a form of sugar. Examples being high fructose corn syrup (worst offender), sucrose, agave nectar, glucose, fructose, blackstrap molasses, caramel, brown rice syrup, dextrin, dextrose, ethyl maltol, lactose, maltodextrin, maltose, rice syrup, etc., etc.
This hidden ingredient has a lot to do with why that processed food item ends up back in your shopping cart week after week. We as a nation are addicted to sugar. Trust me, I can tell you from first-hand experience that I have fallen victim to sugar addiction. Flashing back a bit, the old me started her day very differently. It would typically begin with a cup of coffee laden with Coffee Mate vanilla creamer (with added sugar). Usually one cup would turn into 2-3 cups in the morning. Then I would either have pancakes with Aunt Jemima syrup (which has “0” maple syrup in it by the way) or scrambled eggs with ketchup (has added sugar). Sidebar – I had a dunk of ketchup lately and was amazed how sweet it was. Yuck! My dinner would be pasta with sauce and if it were sauce from a jar, there is always added sugar in that as well. Then there was the nightly dessert – a big bowl of ice cream, sometimes with hot fudge and whipped cream. Talk about sugar overload.
Have you ever experienced the following? Start your day with a cup of coffee, have somewhat of a sugary breakfast and then suddenly the crash hits you hard. You then recharge with another cup of coffee. Then you may have a “healthy” lunch – let’s say a salad with store bought dressing (which likely contains sugar) and the crash hits you again. Back to the coffee as a pick-me-up. And the cycle continues day after day. Well, it’s time to get off this roller coaster. It’s messing with your sugar levels and can lead into pre-diabetes. No one wants that! Here are some tips to help with getting your sugar back to manageable. Now, when I do have the occasional sugary treat, I feel it – coursing through my body. It’s quite honestly a horrible feeling. This is especially the case if I have that treat at night. It is a major sleep disruptor and I am not a fan of anything that disrupts my sleep!
Known Ways to Stabilize Your Blood Sugar:
- Consistent daily mealtime
- Start with your biggest meal at breakfast, mid-sized for lunch, smallest meal for dinner
- Nutrient dense meals minimize snacking and cravings
- Balance macro nutrients (Carbs/Fats/Protein) – focus on proper protein (not too much or too little)
– Ideally should be size of your palm - Getting the right amount of sleep & staying consistent with bedtime & wake up time
- Aim to be done eating for the day by 6:00/7:00 PM
When eating foods that contain sugar, I recommend choosing from the whole food variety. That would include fruits. And to take it one step further, gravitate towards fruit with a low glycemic index. This includes cherries, grapefruit, pears, apples, oranges, plums, strawberries, peaches and grapes.
What exactly is the glycemic index? It defines how quickly carbohydrates affect your blood sugar level. The higher the number – the more erratic your blood sugar level will be. The lower the number, the lesser effect on your blood sugar. The lower number helps maintain stability and decrease the likeliness of partaking the roller coaster ride.
Many people ask me about honey, maple syrup, agave as they are more natural forms of sugar. I would definitely say these forms are a “better” option with a lower glycemic index. Example being pure maple syrup has a glycemic index of 54 where the processed form of pancake syrup has a glycemic index of 68. Wondering about Stevia? Not sure if this really counts. While it has “0” calories and a glycemic index of “0”, it’s highly chemically processed. Many questionable variables about Stevia – more research needs to be done on this artificial sweetener. Plus, I can’t stand the taste of it. Ick!
Apply these tips to your life and you are sure to see all the wonderful benefits! This includes consistent energy levels, better quality sleep, decrease in appetite (less sugar cravings) and so much more.
Check out my recipes here – the list will continue to grow.
NEW FEATURE: Several recipes now include short instructional videos.
https://christihealthcoach.com/recipes-all/
https://christihealthcoach.com/clean-coconut-yogurt/
https://christihealthcoach.com/chia-seed-pudding/
https://christihealthcoach.com/quick-simple-chicken-sausage/
How is YOUR health? If you still aren’t sure where to start, schedule a time to talk with me.
Let me help you stay on track and meet your goals this 2020!
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Cheers To Your Health,
Coach Christi
