Addicted to Sugar? Here’s how to break free! + TASTY BREAKFAST RECIPE
It’s hardly a newsflash that we eat too much sugar. I know that you know that eating sugar isn’t doing you any favours. It’s likely your sugar habit is the reason you’re not losing weight, you experience cravings, and your energy levels are on the floor.
How many of these resonate with you?
-You consume certain foods even if you are not hungry because of cravings.
-You worry about cutting down on certain foods.
-You feel sluggish or fatigued (especially from overeating).
-You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.
Ditching your sugar habit is one of the quickest ways to drop a few pounds and feel more energised than ever. But I know from experience that it can be a challenge without the right information and support.
The white stuff is ubiquitous. It goes without saying that you’ll find it in sweets, cakes and cookies. However, you’ll also find it creeping into practically every type of processed foods (which is why you don’t realise you’re eating so much) – even some of the least likely, such as shop bought bread, soups and sauces.
Sugar is a drug -legal one, fair enough. Did you know that there are 56 different ways of describing sugar on food labels? Some of them even sound like drugs – Florida crystals anyone?! In a 2013 study, researchers found that – in rats – Oreo cookies were just as addictive as cocaine. (The rats ate the creamy filling first, too, by the way)
Cutting it out (or even cutting down) can feel hard – especially if you have spent years using sugary treats to give you enough energy to get through the day or as a reward for something you achieved.
Here are my top tips to get you started:
1. Watch how you start the day
Start your day with a bowl of cereal and in most cases, you’re starting with a bowl of sugar! Even those cereals we suppose should be ‘good for you’ featuring bran and fibre are full of sugar. Breakfast cereals commonly aimed at children have the equivalent sugar content of two and a half chocolate biscuits. Switch to something containing protein accompanied with fruit or even veggies -See my recipe idea below.
2. Check food labels
“Sugar free” or “no added sugar” often doesn’t mean it has no sugar, but maybe the sugar is disguised as something else. This is code for ‘we found another way to make it sweet and you’re not going to like this much either.’ Here are just a few alternative sugar names: sucrose, fructose, glucose, dextrose, galactose, lactose, maltose, invert sugar, raw sugar, confectioner's sugar, corn syrup, high-fructose corn syrup, isoglucose, brown rice syrup, barley malt and malodextrin.
3. Be careful with juices and smoothies!
It’s easy to think that these are healthy options, but one glass of orange juice can contain the equivalent of 5 teaspoons of sugar and none of the fibre to slow its progress into your bloodstream. Fruit laden smoothies do just the same. If you enjoy smoothies, go for combinations of leafy greens, avocado, mixed seeds and a limited amount of fruit ( mixed berries are the best for blood sugar balancing)
4. Say no to artificial sweeteners
One of the things I am questioned about most as a nutrition professional and health coach is sugar substitutes. Artificial sweeteners are man-made products that are no better for us than real sugar. They can upset your digestive system and some – notably aspartame and acesulfame-K – have been linked to cancer. What you may not know is that artificial sweeteners – and many other ‘natural sweeteners’ that find their way into so-called healthy food –behave in the body the same way as actual sugar by raising your blood sugar levels.
I've been there and worn the T-shirt. I'm a working mum of 3, and I know how hard it is to juggle healthy eating with real life (and feel you actually have a life!) Now it's my job as a Nutritional Therapist + Health Coach to coach and motivate women and men like you to make the changes that will transform their waistline, their health and their lives.
Feel you need some extra support? Book in a complimentary call to discuss what’s going on for you HERE. I would love to help.
RECIPE: MINI EGG MUFFINS
INGREDIENTS (MAKES 12 - PORTION SIZE 2 MUFFINS)
· 8 eggs
· 4 slices smoked salmon
· 2 large pinches of salt
· 2 large pinches of black pepper
· 1 large clove of garlic finely diced
· 2tbsp grated hard cheese (cheddar, gruyere or parmesan work well)
· Any spices or herbs (1tsp of dried oregano or a small handful of fresh parsley work well)
· Choose any 2 of the following:
3 chopped Spring Onions | ¼ chopped leek | 10 chopped cherry tomatoes | 1 chopped peppers | 10 chopped mushrooms | handful frozen peas
METHOD
1. Preheat oven to 190c
2. Grease a muffin/Yorkshire pudding tray with a little butter.
3. Beat the eggs in a large bowl.
4. Add salt and pepper, smoked salmon (chopped), all the grated cheese and chopped vegetables and any spices or herbs. A ratio of around 50% raw egg and 50% veggies is about right.
5. Pour into the prepared muffin tray and bake for 12 minutes.
6. To check if they are done give the muffin tin a shake and you should be able to see if set in the middle.
7. When ready remove from tray and leave to cool on a wire rack. Have for breakfast, pop them in your lunch box or have for a snack ‘on the go’.