Our last article explored the dangers of sugar. This week we are sharing some tips and tricks to help you cut sugar out of your diet and get healthy. By minimizing sugar, wheat and processed foods and not depriving yourself of healthy, grass-fed, and whole food sources, you should find that your weight naturally stabilizes. You may even find your overall health improve, including mood, focus/concentration, digestive health, inflammation, and even pain.
Tips to Cut Sugar:
Craving chocolate? Have some magnesium!
Nourish your gut flora with probiotics – grass-fed/pastured and fermented, unpasteurized food sources are best, including grass-fed kefir, pastured cheese, and sauerkraut, though high-quality probiotic supplements can help as well; improved gut health has also been associated with better mood and even increased feelings of willpower. If you can’t absorb and process the nutrients you are eating, than your body and brain can’t function properly. Gut health is strongly linked to neurotransmitter functioning, as well as absorption and processing of vital nutrients.
Increase healthy fats like coconut oil, avocado, grass-fed meats, pastured cheese, grass-fed butter – they are nutrient rich and satiating – and contrary to popular belief, health fats don’t make you fat – but sugar and processed “foods” do!
Increase your grass-fed meats and pastured dairy products – they are much lower in saturated fat and significantly higher in vital nutrients including magnesium, omega 3’s, B vitamins, and conjugated linoleic acid which has been found to reduce cancer, diabetes, heart disease, and body fat.
Go cold turkey – because eating sugar, wheat and processed foods makes you crave more sugar, wheat, and processed foods. It also makes you hungrier.
Have a protein-rich breakfast.
Choose healthy carbohydrates and pair them with healthy fats and proteins. Enjoy a sweet potato with grass-fed butter and a delicious grass-fed steak.
Be prepared – pack healthy snacks, prep meals for work, plan out your menu for the week.
Eat when you’re hungry, and don’t get obsessive about calorie counting – instead, focus on eating foods that are real, whole, and natural. Get back in touch with your body’s natural hunger cues – and listen to them! Eating healthy fats and protein with healthy carbohydrates will naturally be more satiating – the worst thing you can do is starve yourself of nutrients, especially when trying to clean up your diet.
Rest and destress – try yoga, meditation, breathing exercises, acupuncture, massage, etc. to stave off stress-induced binges. Make sure you are getting adequate rest, as not sleeping enough can throw off leptin and ghrehlin levels which are responsible for appetite/satiation.
Don’t punish, guilt or shame yourself for making mistakes, just take a step towards getting back on track, and another step, and another. Before you know it you will be making progress towards a sustainable healthy lifestyle.
If you feel a craving and want to give in, wait it out. Sit with the feeling for 5 minutes, no judgment, just feel it. Just because a feeling arises doesn’t mean that you have to act on it, this too shall pass.