E A S Y T I P S T OS U G A R Q U I T 6

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6EASY TIPSQUITSUGARtoHannah Healyof HealyEatsReal.com

6 Easy Tips to Quit Sugar Copyright 2016 by Hannah Healywww.HealyEatsReal.comALL RIGHTS RESERVED.This book contains material protected under Internationaland Federal Copyright Laws and Treaties. Anyunauthorized reprint or use of this material is prohibited.No part of this book may be reproduced or transmitted inany form or by any means, electronic or mechanical,including photocopying, recording, or by any informationstorage and retrieval system without express writtenpermission from the author / publisher.This book has been created for your personal benefit only.It may not be copied, re-sold or given away. Informationand statements regarding health claims in this book havenot been evaluated by the Food and Drug Administrationand are not intended to diagnose, treat, cure, or preventany disease.By opening this ebook the reader forever releases theauthor (Hannah Healy) from any liability, risk, loss or harmresulting directly or indirectly from the use or application ofany of the contents of this book. Any opinions expressedin this book are my own and do not reflect the opinions ofany companies mentioned.

Hi!I'm Hannah Healy,the creator ofHealy Eats RealI created HealyEatsReal.com to share my love fornatural living, nutrition and tasty healthy recipes.I believe that by avoiding processed foods andintegrating whole, natural foods we can all nourishourselves and live vibrant healthy lives!I've always struggled with sugar cravings to the point ofsugar binges. It's only recently that I've discovered thatbecause of my true addiction to sugar, I should almostcompletely avoid it to stop cravings and binges.I created this ebook to share my tips of quitting sugarto help others who are struggling with similar issues.Even though I've gotten a lot of clarity from "figuring itout" I still struggle and am not perfect. I hope that youknow you are not alone in your issues with sugar!

We all know that too much sugar is notgood for us. But how much sugar is “toomuch”? What does it take to stop sugarcravings?Part of that depends on your body type and how itreacts to sugar. It is recommended to have no morethan 1 tbsp of sugar per day (including naturalsweeteners like honey, coconut sugar or maplesyrup).Shockingly though, most Americans get about 1 cupof sugar per day, about 16 times the recommendedamount. This is partially due to the fact that sugar isadded to so many packaged foods even if they’renot traditionally considered “sweet” like saladdressing, bread, tomato sauce, barbecue sauce andmore. It all adds up pretty quickly.It’s only relatively recently in human history thatwe’ve had such unprecedented access to so muchsugar and sweet foods. It’s only natural for the bodyto want the concentrated fuel that sugar provides,but when we live such a sedentary lifestyle, it’s notnecessary and is actually harmful to have so muchconcentrated “fuel”.

How Overconsumption ofSugar Affects Your BodySugar feeds cancer cells and has been connectedwith the development of cancer of the breast,ovaries, prostate, rectum, pancreas, lung,gallbladder and stomach.Sugar can disrupt blood sugar levels therebymaking people hungrier more often which leads toeating more (and eating more sugar!)Sugar can increase fasting levels of glucose andcan cause reactive hypoglycemia.Sugar can cause many problems with thegastrointestinal tract, including an acidic digestivetract, indigestion, malabsorption in patients withfunctional bowel disease, increased risk of Crohn’sdisease and ulcerative colitis.Sugar can interfere with your absorption of protein.Sugar can cause food allergies.Sugar contributes to weight gain.

What is consideredsugar?Although we commonly associate the whitegranulated cane sweetener with sugar, it canactually come in many forms.Sugar can be any concentratedsweetener.even natural ones.Although natural sweeteners are a betteroption than refined sugars, they can still causeharm if over consumed. Natural sweetenersspike blood sugar, have a similar addictivequality and can cause similar health issues asrefined sugar, however to a lesser degree.Below is a list of sugars both natural and notso-natural to watch out for.

What is consideredsugar?Refined Sugars:White sugarBrown sugarHigh fructosecorn syrupDextroseCorn inNatural Sugars:HoneyMaple SyrupCoconut/PalmSugarEvaporated CaneJuiceTurbinadoMuscovadoAgave NectarBarley MaltBrown ricesyrupDate SugarDemeraraFruit juiceMolasses

Sugar AddictionSugar in any form can be addictive and thatincludes natural sources like honey or maplesyrup. However, processed white sugar is evenmore addictive. Studies show that the addictiveintensity of sugar can be even greater than thatof cocaine"Sugar begets more sugar. Eating sugarclearly throws one’s body chemistry into atailspin. Tag on poor sleep habits, adrenalfatigue, and an overload of distress,intense cravings for sugar (or othersubstance like alcohol or drugs) can easilydevelop.Essentially, the sugar beingconsumed perpetuates the vicious cycle ofmore intense sugar cravings.”

My Experience withSugar AddictionI myself have experienced the feeling ofdependence on sugary foods.I happen to be very sensitive to the addictivequalities of sugar and even natural sugars cantrigger me to binge on sweets, so I’ve come to learna few ways to stop sugar cravings.Some people can have a small piece of cake andbe satisfied with it, but this is a much biggerchallenge for me. When I taste sugar, it becomesincreasingly hard to avoid it.It’s not as easy for me to have a bite of a candy barwithout wanting to eat the whole thing and then gobuy 5 more candy bars to binge out on.I realized how much sugar affected me only after Istopped consuming it so much. Once I quit havingso much sugar, I had more energy, I wasn’t tired allthe time and I didn’t have so many mood swings.

My Experience withSugar AddictionAfter not eating sugar for a while I noticedimmediately how it made me feel when I would slipand have a bunch of sweets at a party orsomething. I would immediately get a huge rush ofenergy and feel jittery like I was on caffeine pills,then 30 minutes to an hour later I would crash andget really tired with a huge headache.If you’re not as sensitive to sugar as I am consideryourself lucky! You don’t have to worry too muchabout trying to cut it out completely, but for peoplelike me, it’s hard to have it around at all withoutbingeing on it. As I always say, listen to your bodyand do what is right for you. Everyone reactsdifferently to different foods.If you do find yourself relying on sugaror feel like it’s really hard for you to go aday without a bite of something sweet,the following tips may help you.

1INCLUDE MOREPROTEIN & FATIN YOUR DIETIt’s important to build balanced meals for breakfast,lunch and dinner instead of snacking all day. Leavingthe opportunity for snacking open just gives you morechances to reach for a sweet treat.If your body is satisfied, full and has gotten the propernutrients, you won’t crave sweets as much. Make surethat you have a good portion of vegetables, protein andhealthy fats with every meal. The balance of nutrientswill help curb your cravings.Consuming fewer carbs and getting enough proteinand healthy fats help your body stay satiated and full,so you are less likely to crave sweets or feel likesnacking on sugary foods. Think eggs, veggies andavocado for breakfast instead of oatmeal.Learn more about which fats are healthy below.Click here to read "6 Healthiest Cooking Oils"Click here for 30 Minute Clean Eats On A Budget

2L-GLUTAMINEL-glutamine is an amino acid that can help stop sugarcravings. It is best used temporarily in order to helpyou during intense cravings.If you have a strong dependency on sugar or wouldlike to try to cut out sugar completely for 3 weeks inorder to stop the addiction cycle, l-glutamine can be abig help, especially if you find it hard to go withoutsugar for a day or if it feels nearly impossible to say noto sweets.You can take 500mg 3-4 times a day for 2-4 weeks tohelp you through the tough initial stages of quitting coldturkey. After you’ve gotten used to less sugar, you canusually get along fine without supplementation. Irecommend using the powder as opposed to thecapsules because putting the powder on your tonguecan stop a craving immediately. I've used it myself withgreat success.Click here to get L-Glutamine

3CUT OUTADDED SUGARI know it’s easier said than done, but cutting out sugaror drastically lowering your sugar intake is one of thebest ways to stop craving it. Sugar is like a drug andit’s addictive qualities have been compared to cocaine.Cutting it out of your diet for just 3 weeks can make ahuge difference in stopping the addictive cycle.After those 3 weeks, you can slowly add in smallamounts if you can handle it. After experimenting, I'vefound that I cannot even have small amounts becauseit triggers a binge cycle, so I have to avoid italtogether.The 21-day Sugar Detox is awonderful resource if you feeldependent on sugar and want afull guide with tips, support,shopping lists, recipes andmore. You can get the bookand do it on your own or join agroup with support from anutritionist.Click here to check out the 21 Day SugarDetox

4CRAVE ARRESTCrave arrest is a supplement designed to stopsugar cravings. It contains essential amino acidsand adaptogenic herbs to help balance theproduction of neurotransmitters like serotonin anddopamine and to promote a healthy response tostress.Like L-glutamine, this is another supplement thatyou can use to help you stop sugar cravings atparticularly difficult times or times when cravingsare strong.While you are detoxing from sugar, it isrecommended to take two capsules per day.Click here to get Crave Arrest

5REMOVE HIDDENSOURCES OFCONCENTRATED SUGAR.Don’t be fooled by “health food”marketing.Products like smoothies, juice and protein bars areconstantly marketed as “health food”, but contain alot of sugar that can affect blood sugar levels.Even though “protein bars” have a lot of protein,they are usually very processed, have a lot of sugarand are designed for serious athletes who burn a lotof calories and need concentrated sources of fuelby way of carbs, calories and sugar. Unless you’rea marathon runner, professional athlete or a seriouscrossfit enthusiast, you probably don’t need thesekinds of “meal replacement” foods.Both smoothies and juices are extremelyconcentrated sources of sugar, which can affectblood sugar, trigger a craving and cause a sugarrush just like one you would experience by eating acandy bar or a piece of cake.

5Contd.This doesn’t mean that you can never have asmoothie, but make sure that you build a smoothiethat isn’t just fruit and fruit juice. It’s vital to havehealthy sources of protein, fat and fiber in asmoothie to mitigate the effects of the sugary fruit.As far as juice goes, I’m not a huge fan of juicing fora few reasons. By removing the juice from the fruityou are getting a high concentration of the sugarand none of the fiber in the fruit. Adding vegetablesto your juice can help, but it can be problematic tojuice raw green vegetables because theconcentration of goitrogens can affect thyroidfunction. Cooking green vegetables reduces thegoitrogens.

6ESSENTIAL OILSThere are a few essential oils that may help with sugarcravings. Some of my favorites are peppermint, ocoteaand grapefruit essential oils. If you haven't heard of it,ocotea essential oil comes from the ocotea tree insouth america which is related to the cinnamon tree.To use these oils you can diffuse them or you candilute 1 part essential oil with 2 parts carrier oil andapply to feet or behind the ears.I find these oils work best for me when taken internallyin my water or in a capsule, but I would onlyrecommend using Young Living essential oils internallysince they are pure and cleared as dietary oils. Almostall store-bought essential oils are not safe to takeinternally (and have a warning on the label not to takeinternally).To learn more about essential oils, click here tojoin my FREE 14 day email course to walk youthrough the basics.Get quality dietary essential oils here.

cle/fetchArticle.action?articleURI www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

DISCLAIMERSMake sure you consult with your doctor before starting anynew supplement regime.Information and statements regarding health claims in thisebook have not been evaluated by the Food and DrugAdministration and are not intended to diagnose, treat,cure, or prevent any disease.DISCLOSURE OF MATERIAL CONNECTION: Some ofthe links in this ebook are “affiliate links.” This means ifyou click on the link and purchase the item, I will receivean affiliate commission. Regardless, I only recommendproducts or services I use personally and believe will addvalue to my readers. I am disclosing this in accordancewith the Federal Trade Commission’s 16 CFR, Part 255:“Guides Concerning the Use of Endorsements andTestimonials in Advertising.”

The 21-day Sugar Detox is a wonderful resource if you feel dependent on sugar and want a full guide with tips, support, shopping lists, recipes and more. You can get the book and do it on your own or join a group with support from a nutritionist.

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