the information below about breaking the sugar habit was provided with permission by Nutritionist Barbara Lagoni
One of the biggest challenges of eating healthy is removing simple carbohydrates, sugars and empty-calorie snacks from our diet. Sweets, snacks, chips, pasta, crackers, pretzels, potatoes, rice, soda pop and juices are just not good for us.
These foods are high-glycemic. That means they spike your blood sugar…only to see it plummet an hour or so later thus creating fluctuating blood sugars that lead to cravings and bingeing and no room for healthy choices.
Such cravings are not about will power. They are about metabolic imbalance that creates cravings for fast sugar and carbohydrate snacks.
The following are ways many people have successfully kicked that sugar habit and enjoyed good healthy food again.
The Ideal Diet – The ideal diet emphasizes fresh raw vegetables, some fresh fruit and fish and poultry.
Fresh fruit (avoid high glycemic fruits such as pineapple, banana and grapes)
Swiss oatmeal ( rolled oats softened overnight in milk or plain yogurt and fresh fruit.. blueberries, strawberries, etc and almonds) Yum!
Lunch is a great place for a main dish salad
Be sure to include lots of vegetables whether in salad or with a plate of fresh veggies, maybe with a dip.
Ideas for salads :
Try a variety of at least 6 different ingredients to create crunch, color, and flavor…
Veggies, veggies, veggies… try lightly steamed green beans or asparagus, a variety of greens ( except no iceberg lettuce .. no nutritional value there),sprouts, red cabbage, green cabbage, peas, shredded carrots, chopped broccoli, cauliflower, fresh white mushrooms, green onions, baby bok choi, spinach, assorted peppers, grated beet, cubed roasted squash etc
Add a little sweetness occasionally with dried cranberries or dried cherries, 1 fresh orange, rind removed and chopped, sliced apples, pears, grapes,
Add crunch with sliced almonds, pecans, walnuts, pistachios, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds…or Shaklee Fiber Plan Daily Crunch
Add flavor with sundried tomatoes, fresh herbs ( water cress, parsley, cilantro, ),pesto, artichoke hearts
For protein …chopped, cooked chicken, turkey, tuna, garbanzo beans, chopped hard-cooked eggs, etc
Don’t forget to make your own salad dressing.
Mid afternoon snacks… snack bars, energizing tea, vegetables and dip, fresh fruit, nuts, make some peanut butter fudge ( 1 cup organic peanut butter, Soy Protein – 1 cup, 1/3 cup honey)
Dinner – avoid high glycemic starches like potatoes, pasta and rice, avoid fried foods… Include, LOTS of vegetables… fresh or lightly steamed, meat, poultry and fish
Beverages… filtered water in a glass pitcher with cinnamon sticks, ginger root slices, or fresh mint for flavor
Evening snack – no popcorn… (high glycemic carb) nuts, veggies and dip, fruit,
Here are a few Basic Supplements recommended to stop cravings for sweets and carbohydrates
A Complete B Complex (consider one with each meal)