Hey boo…I have bad news….our Standard American Diet is not only “S.A.D,” but it’s also packed with sugar (simple carbs) which has a negative impact on our health. But, alas, I also have good news: lowering our sugar intake can reduce these harmful health risks, as well ADD these benefits:
- Less insulin resistance & chronic disease. (Chronically elevated blood sugar can eventually lead to insulin resistance and increase triglycerides and the risk of heart disease, diabetes, fertility issues, and Alzheimer’s.)
- Easier weight loss & maintenance
- Better hormonal balance
- Improved cardiovascular and brain health (Negative Impacts of Sugar on the Brain)
- Improved mitochondrial function
- Reduced joint pain
- More stable mood, focus, & cravings
- More restful sleep
- Healthier skin and less acne
We have the power to make positive change and we can do so by taking these 4 steps to improve our health today:
Eliminate added sugars. Don’t view this as a loss. It’s not. Instead, focus on what you can eat (protein, fat, fiber, and the right kinds of carbohydrates). Make sure you get enough protein as well. You can eat fiber-rich foods and quality fats like a scrambled egg with avocado, veggies, and sausage; chia pudding with protein powder; Greek yogurt with nuts and berries or protein powder whipped in; or a chocolate smoothie. (See recipe section for ideas.)
Pay special attention to how you feel in your mornings and don’t wait too long to eat in the morning. While many intermittent fasting (IF) plans may have you holding off on your first meal until noon, that doesn’t work for every body. Pay attention to your body and how you feel. Don’t get me wrong, there are many benefits to IF and I do it several days a week myself, but it’s NOT for everyone.
Prioritize sleep to boost results. You may have an easier time keeping sweet cravings in check and blood sugar balanced if you’re well rested, so aim for 7-9 hours of quality sleep per night
Use sweeteners as desired. Consider using them in your morning coffee or tea, or stevia-sweetened beverages like Zevia (we love the grape and “Dr. Pepper” flavors).
To help with #1 above, reducing sugar in your diet, keep in mind that sneaky sources of added sugars can be found in a variety of foods, including frozen vegetables with sauces, frozen meals, salad mixes, condiments (dressing, marinade, sauces), prepared food from the grocery store hot bar, dried fruits, nut mixes, non-dairy milk, and flavored coffee and tea drinks.
We have to become label savvy! Start with the foods in your pantry along with your next trip to the grocery store. Check ingredient lists closely for added sugars & familiarize yourself with their names to avoid unintentionally raising blood sugar:
- Glucose
- Sucrose
- Fructose
- Lactose
- Dextrose
- Maltose
- Malt sugar
- Malt syrup
- Maltodextrin
- Corn syrup
- Cane sugar
- Brown sugar
- Agave nectar
- Coconut sugar
- Honey
- Maple syrup
- Brown rice syrup
- Beet sugar
- Molasses
- Fruit juice concentrates
- chronic diseases.
Once you’ve started checking labels more closely and have started to cut down on sugar intake, it shouldn’t take you more than 4-8 weeks to be feeling pretty darn good, with fewer symptoms and cravings, and greater ease in making healthy food choices. Willpower is like a muscle – it gets stronger the more you use it!
You CAN maintain this way of eating for the long haul, and…it’s also okay if to occasionally consume some of the foods eliminated. Remember, this journey is not about perfection, but consistently committing to your health.
Let’s do this together — one step at a time. I mean, what have you got to GAIN?
Until next time, live well, laugh often, hug a pet (or human) and MOVE!
