Everyone’s talking about sugar. Obesity and Diabetes are exploding in the UK but the figures are scary. Did you know 1 in 4 of the UK population is obese (28% ) 2 out of 3 are overweight (63.4%) & 1 in 16 are Diabetic? We have the highest incidence of Diabetes in Europe. But it’s so much more than that. High levels of sugar disrupt our sleep, and make us HANGRY and comfort eat.
The great thing is research is showing us that with the right nutrition it is completely possible to return to normal blood sugars and lose the excess weight.
Because you can!
Don’t let anyone tell you different. Reducing or eliminating sugar from your diet is tough. Whilst the medical profession debate whether sugar is an addiction my clients do not. They report “feeling hungover, headaches, nausea and having severe cravings for sugar”. Sugar is an addiction. In fact you might be surprised to learn that sugar is addictive in a similar way to alcohol or nicotine. But with the right support you can beat it!
So what do I need to do?
Start learning where sugar is found, a bit about the different types and how to give your liver a rest!
A major source or sugar is processed foods. These foods are like ticking time bombs. High in fructose, low in fibre equalling a lethal combination. In fact Professor Lustig http://www.robertlustig.com/ argues processed foods are not food.! Unlike glucose which can be used for energy by all the organs of the body fructose can only be metabolised by the liver. If your liver has too much fructose it turns it into fat. This fat is absorbed into the blood stream as triglycerides (unhealthy fats) which increases your risk of obesity and heart disease or stays in the liver. Research suggests a fatty liver makes your pancreas work harder so then you have high levels of insulin in your blood and then this blocks a hormone called leptin which normally lets you know you’re full. However, eating whole foods fruits, vegetables, unprocessed complex carbohydrates gives you fibre and this is key to your diet I’ll tackle fibre more in a few weeks. For now just know without fibre fructose quickly gets absorbed into the liver and your body gets minimal nutritional value.
My 5 top tips to beat the sugar monster
Don’t see this as a diet you are taking steps to nurture your body
There are so many fabulous recipes out there to support you adopting a healthy lifestyle that will make you feel amazing. Take a look at Maria’s beautiful Chia pudding to start your inspiration. See Maria’s with love FB page.
Remove the temptations
So rid the house of biscuits, cakes, sweets, chocolates, sugary drinks and my downfall high sugar puddings. Avoid processed usually white starches. Pasta, rice, potatoes, and bread. Make sure any substitutes e.g. brown rice are unprocessed and high in fibre. Switch to whole grains: wild rice; lentils; beans; quinoa are healthy and satisfying. Read the labels for both the grams in product and % of product. As a general rule if sugar is in the first 3 ingredients leave it on the shelf!
Choose healthy snacks
A small number of almonds (unsalted) 4-5 will give you a great source of fibre, protein and healthy fats and leave you feeling energised.
Protein rich foods such as humus with some vegetable crudites.
Fruits such as berries, pears, small banana, green apple contain fibre, water and fructose which means the fructose won’t immediately be absorbed.
A square of dark chocolate kept in the fridge – take time to really savour it and see how much more you taste!
Know you’re feeding the habit
Eating sugar is often a habit. Habits have a cue, an action and a reward. The cue might be your cup of tea. The biscuit you will have with that cup of tea may still be in the tin when you’re your taste buds will react and send messages to your brain which releases Dopamine, the feel good chemical. Your action is to raid the biscuit tin perhaps taking 2 rather than one – I know I’ve been there! And then your reward is that delicious sweet taste and of course the Dopamine rush for a few seconds you feel great. Try changing the action perhaps having a cold drink instead & observe what happens to the craving. Do you need that biscuit now? ?
Monitor your Mood
Often we eat sugar to make ourselves feel happy when perhaps we’re stressed, lonely or sad. Keeping a journal noting how you’re feeling and when you’re craving sugar can be really helpful. Be ready for the sugar monster to strike by thinking ahead of alternative activities you can do at that time such as a brisk walk to boost the dopamine levels. I’ll talk more about this soon.
If you’d like a no obligation 15 minute consultation you can reach me at sallyforhealth.com or call +44 781 0623620
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