Leslie L Harrington - Iron Belle Fitness, LLC

Are you in the habit of snacking on a box of cookies while you watch TV before bed?
Do you make a point to stop by the drive-thru to get a sugary coffee drink every morning?
Do you reach for a candy bar when you need an afternoon pick-me-up?

By pinpointing WHEN you indulge in sugar, you may begin to unravel your WHY.

Maybe you’re eating sugary foods because your meals aren't filling or providing enough nutrients. If so, think about what you can do to boost your meals to keep you satisfied.

Maybe you’re using sugar for pleasure or as a mood-booster. If so, identify what mood or feelings you’re trying to escape or cover-up.

Maybe you’re using sugary drinks to keep you awake throughout the day. If so, is it because you aren’t getting proper sleep?

When it comes to making healthy habits and lifestyle changes, we’re all learning. Be kind to yourself through this exploratory process and don’t hesitate to reach out with questions, or for support along the way!

Book an no-obligation consultation. https://schedulewithleslielharrington.as.me/?appointmentType=36245898

If you’re craving something sweet, try feeding your other senses with a sweet-smelling treat instead. Studies have shown that essential oils like peppermint, black pepper, bergamot, cinnamon, clove, grapefruit, lemon, orange, and fennel may help you ease sugar cravings!

You can also join my essential oils Facebook group to learn more or PM me and I can help.
https://www.facebook.com/groups/437788206635452

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Introducing and adjusting your tastebuds to other tastes (like sour and bitter) will help them reset, in turn, allowing you to crave less sugar.

Start with just a little bit of something outside of your ordinary palette, like arugula on a homemade pizza, or sipping on a black coffee instead of a latte.

Additionally, it might be worthwhile for you to visit an international grocery store, or just try new dishes and cuisines outside of your usual rotation.

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Without realizing it, many people turn to sugar as a way to boost their mood and create a little bit of extra happiness in their day. While this is fine in moderation, making a habit of relying on sugar for pleasure is not ideal for your overall health.

If you’re working on cutting your sugar habit, it’s worthwhile to spend time considering what ELSE could bring you pleasure throughout the day.

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Keep a log or journal!

Visually seeing what you’re putting into your body will help you stay accountable and make changes. While you shouldn’t obsess over every bite you take, keeping an honest log of what’s in your diet will allow you to learn more about your food habits and create goals that you can accomplish.

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A lack of water makes it more difficult for your body to naturally flush out sugars and other toxins in your system. If you’re not a fan of plain water, try making an unsweetened tea, or infuse your water with citrus, cucumbers, herbs, or muddled fruits.

And simplest way to figure out how much water we need is to take our body weight in pounds and divide it half. That is how many ounces we need.

Are you getting enough water?
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If you’ve gotten used to eating a lot of sugar and you’re going for a detox that prescribes full elimination of it, expect there to be days when you literally would do ANYTHING for a chocolate chip cookie (or sweet treat of your choice).

This is normal - sugar is addictive. Prepare accordingly by having a plan to distract yourself when these thoughts arise. That could look like going for a walk, calling a friend, or writing in a journal about your cravings.

In just a couple of days it will go away. And in a couple of weeks we won't need the same level of sugar as before. As our taste buds will be more awake. It's amazing.

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So many people have trouble with changes to their diets because they’re too wrapped up in what they’re “losing” or missing out on. Instead of taking this approach, try focusing on introducing new foods and habits instead of cutting out or completely leaving behind old ones.

In practice, this might look like eating a cookie or two when you crave it, but also making sure that your diet is filled with plenty of fiber, healthy fats and protein that makes you feel full and satisfied so that you don’t feel the need to try to fill up on cookies.

One of my fav "cheats" to help feel full is to add in more foods that make you chew. The more we chew - slow and mindfully - the better our digestions is. And the more we feel satisfied.

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While you shouldn’t expect a banana to replace your craving for a cookie, keeping fresh fruit on hand will at least give you something to reach for when your sweet tooth starts acting up.

For best-tasting fruit, find produce that’s local and in season. If you’re not familiar with many fruits beyond typical apples and oranges, experiment! Also, know that even when it comes to standbys, like an apple, there are many different varieties to choose from, meaning that even if you think you don’t like apples, you likely just haven’t found the right apple yet!

Kiwis and the dragon fruit in the pic are some of my favs when I can get them.

What is your favorite fruit to have on hand?

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Why do you workout?

I started working out to ‘look’ better and stayed with it because it of all the other benefits.

 

Are you someone who has no problem drinking black coffee? Or do you need at least a few spoonfuls of sugar and a couple of glugs of creamer?

If you fit into the latter category, quitting that excess sugar can be hard but it is possible!

If you’re someone who’s made the switch from sugary coffee to something less sweet, share your process and tips in the comments below!

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If you’ve ever cared for or spent time around children, you’ll be very familiar with this subject.

What comes after a sugar high?

A crash.

When your body is done absorbing all the sugar you gave it, your blood sugar levels drop, leaving you feeling irritated, sleepy, and anxious. Believe it or not, this is a big one with coffee too. And with coffee it's a bit more delayed so often my clients don't even connect the two. I had one client drop 5 lbs in just two weeks by taking out the plain black "no calorie" coffee in the morning.

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If you have a habit of sipping on soda, energy drinks, sweetened iced tea, or juice throughout the day, make the switch to water.

If plain water just doesn't do it for you, experiment with different types of unsweetened herbal tea. Some flavors (like raspberry hibiscus or cinnamon) will be naturally sweet! If you don't know about the different types of teas. Message me and we can chat. There are so many types and all with different great nutritional and medicinal qualities.

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Applesauce, mashed banana, roasted sweet potatoes, honey, coconut sugar, and maple syrup are all good ways to sub out blood-sugar-spiking refined sugar.

The next time you’re getting ready to make a batch of brownies, cookies, or muffins, see what you might be able to swap out for sugar! Also a great place to sneak in some added hidden veggies. ;)

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Instead of buying salad dressings that are specifically designed to sit on the shelf for years, whip up your own batch!

All you need is an oil, an acid (vinegar or citrus juice), a dash of honey or maple syrup, and seasonings like fresh herbs, pepper, diced garlic, onions, or whatever else you have around!

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How sugar actually affects heart health is not completely understood, but it appears to have several indirect connections.

For instance, high amounts of sugar overload the liver, which processes sugar by turning it into fat. Over time, this accumulation of fat may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease.

Consuming too much added sugar can also raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.

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While there is no direct correlation that sugar can cause type 2 diabetes, sugar consumption is strongly linked to obesity, one of the main risk factors for developing type 2 diabetes.

If type 2 diabetes runs in your family, being aware of your sugar intake is a smart and critical thing to do for your health.

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A study* in 19 people found that consuming 10 ounces (300 ml) of a sugary drink led to an increased response to pictures of high-calorie, palatable foods like cookies and pizza, and reduced levels of the appetite-suppressing hormone Glucagon-like peptide 1 (GLP-1), compared to a placebo.

So, if you're looking to lose weight, cutting sugar can be a great step to take!

*Read more about that study here: https://bit.ly/3e21qpf

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Food items that are high in sugar are usually, subsequently, low in other nutritional value. As a result, if we make a habit of eating too many sugary foods, we’re consuming a lot of empty calories that can lead to uncontrolled weight gain over time.

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As some of you might already know, simple carbs (like donuts, cookies, ice cream) break down into sugar as our bodies process it.

Does this mean that these foods are off-limits while you detox?

No way! Just be mindful of how much you eat and how it’s prepared. For example, instead of filling your whole plate with pasta, fill half your plate with veggies seasoned with olive oil and herbs, a quarter of your plate with pasta, and the remaining quarter with a lean protein like chicken, fish, beans, or tofu.

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For example, an iron deficiency will mess with your energy levels, leaving you feeling tired and weak. This could also explain why you’re reaching for sugar all day, as a way to quickly perk yourself up!

If you’re having a hard time separating yourself from sweet treats, talk to your doctor about getting your blood tested for possible deficiencies.

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Sugar consumption increases serotonin levels, a neurotransmitter that regulates mood, appetite, memory, and social behavior. Because sugar boosts serotonin, you might feel temporarily happier when you eat it.

This also means that your brain will begin to crave this happy chemical again and again, leading you to reach for more and more sugary foods and drinks!

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If you’re not used to measuring your nutritional values in grams, here are a few popular foods (accompanied by their sugar value) for you to consider:

One cup of low-fat plain yogurt = 45 grams of sugar

2 tablespoons of BBQ sauce = 28 grams of sugar

Large flavored coffee = 45 grams of sugar

Pre-made smoothies = 54 grams of sugar

Remember, the average person should cap their intake of sugar at about 25 grams per day!

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Sugar is EVERYWHERE, and even if you think you’re only consuming small amounts of it, it can add up quickly. Look for sugar in salad dressings, sauces (like pasta sauce), yogurt, nut milk, granola, cereal, and more.

Whenever possible, buy unsweetened versions of yogurt and milk. When choosing pre-made cereals, sauces, and snacks, aim for below 10 grams per serving.

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Just like any addictive substance, the more you use, the higher your tolerance becomes. Take, for example, coffee. When you were young, just a cup might be enough to push you through the whole day and keep you up at night. Now, you might need a whole pot in the morning just to get you to 1 PM.

The same goes for sugar. For children, just a piece of candy or a scoop of ice cream can have them bouncing off the walls. These days, if you’re eating sugar regularly, you might still be unable to feel that ‘sugar rush’ even after eating a sleeve of cookies and a can of soda.

When you detox, you’ll cut your tolerance way down.

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Our bodies are created to crave sugar because it provides us with instant energy. This is especially true when we don’t feed ourselves enough nutrients, like protein and fiber. When our body is running low on those important nutrients, it sends signals to ‘get energy quick’! Usually, this means you’ll crave something sweet and refined that’s easy for the body to break down and absorb.

Unfortunately, this quick pick-me-up isn’t actually satiating or fulfilling, so we usually eat more, or immediately crash once that temporary fix wears off.

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One of the best ways to avoid sugar is to learn how to spot it. Make a habit of checking nutrition labels and keep an eye out for ingredients ending in “-ose” or that contain the term “syrup.”

In fact, next time you go grocery shopping, schedule a little extra time so that you can pay more attention to labels. You’ll discover that sugar is in WAY more foods and beverages than you might realize!

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