5 Tips from a Former Sugar Addict
Why would I want to quit sugar? It’s delicious! Sugar is in nearly every good memory I have, from Easter to Halloween. From grandma’s purse to treats at the doctor’s office. As a mater of fact, what’s better than a pint of ice cream after your boyfriend has left you, or stuffing your face with M&M’s while veggin’ out to Netflix?
What about Valentines Day? What about the syrup on my pancakes and the frosting on my birthday cake?
I get it. So why would I be talking to you about sugar, when I so clearly love it? Well, I assume that heroin addicts became addicts because they… liked it. I’m pretty sure you don’t become an alcoholic if you hate the taste of liquor. So let’s get real with ourselves.
Tip 1. Sugar is Addictive
Sugar is addictive, and not in that cute, giggly kind of way. It’s a drug. The coca leaf is safe. The natural sugars in your fruits are safe. What’s not safe, and highly addictive is the extracted and chemically altered sugar we are eating today. Just like cocaine or heroin: an extracted, bleached substance that alters your brain and creates a user. Truth be told, studies say that refined sugar can be more addictive than recreational drugs.
About a year ago Dr. James DiNicolantonio, a cardiovascular research scientist at St. Luke's Institute in Kansas City, spoke up on the issue and a few of his studies.
"You get this intense release of dopamine upon acute ingestion of sugar. After you chronically consume it, those dopamine receptors start becoming down-regulated — there's less of them, and they're less responsive," he said. "That can lead to ADHD-like symptoms ... but it can also lead to a mild state of depression because we know that dopamine is that reward neurotransmitter." Read more HERE
Once your neurotransmitters have been altered after years of chronic use, you suffer from loss of dopamine and when not consuming, sugar withdrawal symptoms. Services like our Mentoring Sessions, Grocery Shopping Assistance, and Eat2Live 101 Course can help our Members quit sugar.
Step one is to admit we have a problem. And we do.
Tip 2. It’s IN Everything
Here are a few common things I hear from folks.
“I don’t eat a lot of candy.”
“Sugar’s not that big of a deal for me, I’m more addicted to breads and pastas.”
“I eat well, but I do like my sweet tea/coke/juice etc”
You shouldn’t be eating more than 25 grams a day of refined sugar. But most people have no idea what that means or what that looks like. We found a GREAT chart online to show in pictures, what most people are doing to themselves. If the MAX in a single day is 25 grams, and 1 can of Coke has 39 grams of sugar… what are you doing to yourself?
Tip 3. Fat isn’t making you fat. It’s the Sugar.
As Jason Vale so beautifully put it; “you can label a pound of sugar as fat free but once consumed, it turns into fat”. Sugar is going to kill you, if you allow it.
“ …there are two ways that sugar can sabotage your body and cause fat storage. Excess glucose is the first problem, and it involves a very simple concept. Anytime you have filled your body with more fuel than it actually needs (and this is very easy to do when eating foods with high sugar content), your liver’s sugar storage capacity is exceeded. When the liver is maximally full, the excess sugar is converted by the liver into fatty acids (that’s right – fat!) and returned to the bloodstream, where is taken throughout your body and stored (that’s right – as fat!) wherever you tend to store adipose fat cells, including, but not limited to, the popular regions of the stomach, hips, butt, and breasts.
As an unfortunate bonus, once these regions are full of adipose tissue, the fatty acids begin to spill over into your organs, like the heart, liver, and kidneys. This reduces organ ability, raises blood pressure, decreases metabolism, and weakens the immune system.” - Read more HERE
Tip 4. You’re Getting Sick From it
Many of the problems you have with your body, you just assume are “normal”. But, as you heal your body, become more educated and experienced, you’ll learn that none of those things are “normal”.
Here are my Top 3 health problems created by sugar you may not know about. (I’m excluding diabetes… because… that’s a given)
Tip 5. Healing Takes Time
Addiction means withdrawal, and withdrawal can mean suffering. First we need to understand and admit that you are addicted to sugar. We then need to come to terms with how we are going to get clean. Becoming a Member is the first step in this process. Our Apples & Oranges Membership is a full Year for a reason, because healing takes time.
If you think you can just stop eating sugar cold turkey, you’ll find out just addicted you are, and more than likely, you’ll crash and burn. Putting together a plan with your MyCoach over a period of time helps ensure your success.
You’ll do great and then you’ll fall horribly off the wagon and make yourself sick. That’s part of it. You’ll regain some weight, or get sick again, and at times you can feel like this is a cruel and evil trick played on you. Why can’t you just be like everyone else? The answer is more simple than you’d like to think.
You can’t be like everyone else because you aren’t everyone else. If you do what they do, you’ll get the results they do. So you can’t follow the masses anymore; not when 1/3 of our population will be diagnosed with cancer. You can’t take the easy route anymore when 70% of the American population is being treated for some sort of health condition. You can’t follow that crowd, unless you want to be lulled to sleep and sickness with sugar coated lies.
Having a solid support system in place during this process is essential. You are strong enough to do it, and the results are life-changing.
Many people’s first choice is to try and replace the sugar with something else. So let me ask you… would you replace a bullet wound with a knife wound?
The alternatives to refined sugar are expensive. Some can be all natural like “raw cane sugar”, some can be deadly like “sweet n’ low” style alternatives. Stop trying to replace what’s killing you and ask yourself what you need the sugar for. Food needs to have a purpose in your life, not just be a fun time hook up. You need to marry the idea of loving your body by what you put in it. So before you indulge, ask yourself, “what will this do to me or for me?”
Simple Diet Strategies for Clean Eating & Weight Loss
It is entirely possible to live within a budget and still eat clean. You can learn to make easy meals that taste great and are good for you. You also don’t have to go hungry. You shouldn’t have to spend tons of money on processed junk to make you “healthy” or “thin”.
Below are 3 Simple Diet Strategies anyone can employ today.
Keep your Fridge Stocked
The biggest mistake you can make is not preparing for the future, whether that be retirement, savings, or in this case- the inevitable truth that you’ll be hungry in the future. So let’s stop the silliness and go shopping!
“Food” created in a manufacturing plant isn’t made to be digested by our bellies and takes longer to digest, creating a host of problems. Ever heard the classic weight loss phrase “Feel fuller longer!”? When you eat clean, you are eating food that has a high nutrient load per calorie. You are most likely also eating less calories and fat. So, it’s basic math. We need to eat more of the good stuff in order to lose weight. Unless you want to be hungry?
Stay Away From Sugar
It’s not the fat that makes you fat, it’s the sugar!
Companies have found a million and one ways to foul you into buying their products.
And ALL of those things are true. But they aren’t right.
When you consume too much sugar, your body creates fat cells to store the extra sugar. Your body assumes it will work it off, but you never do. More sugar = More Fat. Period.
Whole grain bread turns into glucose. What is glucose? Sugar. What does sugar need to live in your body? Fat. Sugar= Fat.
The can of oranges that says “no added sugar” makes you assume there’s no added sugar, right? Well, that’s only half true. You see, they did use less sugar, but they also added in toxic artificial sweeteners to make up for it.
Oh, the advertisement doesn’t tell you that does it?
Corporations that sell prepackaged foods just want to sell you more food. If you lost weight, would you need to buy Slim Fast anymore? If you actually had time to cook, would you buy Stoffer’s? Their goal is to create a customer, not create a healthy body. That’s your job.
Remember, the maximum amount of sugar an adult should have in a day is 25mg. Now compare that with what you are eating.
Sugar is addictive. Like any extracted, bleached and chemically altered white substance we have, it’s extremely addictive.
Lose the sugar and lose the fat.
Recap the Fruity Facts
Sure, you say this sounds basic, and it is. But that doesn’t mean it’s easy. This is a getting started topic with Members having access to their MyCoach 24/7 get more detailed help. If you aren’t a Member yet, why not? Did you know you can get started for less than the cost of Netflix? Seriously. Click HERE to start.
Eat2Live n’ Chill. (but go shopping and stock that fridge first!)
I can hear you singing to yourself right now...
Beans, Beans, the musical fruit, the more you eat, the more you toot!"
But I'd like to amend that previous little diddy to this:
Beans, beans, the magical fruit, the more you eat, the more you lose!
Beans are a part of what's collectively known as "pulses". Pulses are a family or group of legumes that are harvested just for the dry seeds. Some of these are: kidney beans, lima beans, butter beans, all varieties of lentils, chick peas, black-eyed peas, and many more.
So how can these these beans, or "pulses" help you lose weight? Let's dig into it shall we?
Beans have a Low Glycemic Index Rating
There's nothing worse than eating a meal and just a short while later being hungry again. Eating more foods with a lower GI rating will help you stay fuller longer and keep your blood sugar more steady throughout the day.
Beans are loaded with resistant starches, making them more difficult to be broken down in digestion and don't turn into glucose right away like other more simple foods. The steadier your sugar, the less you're likely to have food cravings.
But more importantly, when you eat foods high on the GI scale, your blood sugar rises, you produce insulin and then, like all things in nature, what goes up, must come down: your overproduction of insulin has resulted in a sugar crash and suddenly you need you're next fix.
Adding in more beans and less bread, will reduce your GI and your Glycemic Load.
The average rating is set to about 50, but we want it much much lower than that!
We compared other "healthy" foods to beans below. Remember, just because a commercial says it will help you lose weight, doesn't mean it will. Often times, those "healthy snack bars" just give you a sugar high then have you coming back to buy another box when you crash.
Research Backs Us Up
21 Clinical trials were run proving 2 things for certain.
1. Pulses help you feel fuller longer
2. Pulses help you shed unwanted pounds
"Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it," study lead author Russell de Souza, a researcher at St. Michael's Hospital in Toronto said.
There were 940 adults in the study and it showed that the participants who ate 3/4 a cup of pulses a day lost an average of 0.75 pounds in 6 weeks WITHOUT changing anything else in their diets. Sure, a pound isn't much, but just imagine if you included it in your diet daily along with other healthy diet changes- now we're talking.
According to the research team, previous studies proved that eating beans, lentils and other pulses makes people feel fuller.
That's key to weight loss -- 90 percent of weight loss programs fail, due in part to the influence of hunger and food cravings, according to de Souza.
"This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31%, which may indeed result in less food intake," he said.
-Read more about the Research work HERE
Did we mention the Bacteria?
Not only are beans low on the GI and GL Index that keep you feeling fuller longer, and are a resistant starch, but because of that, beans are a prebiotic.
You've probably heard the terms "prebiotic" and "probiotic" before.
Prebiotics are a nondigestible food ingredient that promotes the growth of beneficial microorganisms in the intestines. They then become probiotics inside your digestive tract.
These bacteria created from beans then help break down that resistant starch and help strengthen our immune system- even reducing our cancer risks. Most weight loss products are anti-biotic in nature, killing the very important components of your digestive and intestinal tracts. The good bacteria you create by eating beans also helps to wipe away built up blockage in your intestines and cleans your colon.
Want fast weight loss? Eat beans everyday and watch the results.
Key Points to Remember
1. Pulses (beans and lentils) need to be a part of your daily diet. Try eating 3/4 cup a day.
2. Beans have a low rating on the Glycemic Index and Load. Which means you won't have sugar spikes as often, which means you won't have as many cravings. Fat feeds on sugar. Lower your sugar intake and your lower your weight by default.
3. Research shows that eating beans and doing nothing else in your life will help you to lose more weight and keep it off naturally.
4. Your body needs bacteria to survive. In today's world most of us don't have enough, creating constipation, digestive issues, yeast infections and more. Eating beans daily will help build your natural resources back up and also help remove gunk from your intestine walls. Eating beans also reducing your cancer risk.
5. There's no magic pill for what you are trying to achieve. But there are magic beans that will help you get there. The devil's in the details, not a 30 second Shakeology commercial. Feed your body what it needs to take care of you, and... it will. Like magic.