Struggling with sugar cravings?

Does this resonate with you?

-You crave certain foods when you’re not hungry

-You worry about cutting down on certain foods.

-You feel sluggish or fatigued (especially from compulsive eating).

-You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.

Reducing your sugar intake can help you to feel more energised, satiated and balanced. But I know from experience that it can be a challenge and particularly for many women that I work with who struggle with emotional eating, bingeing, and yo-yo dieting.

The white stuff is ubiquitous. It goes without saying that you’ll find it in obvious and some less obvious foods, on every shop corner, wherever you go.

Cutting down on sugar can feel hard – especially if you have spent years using sugary treats to give you an energy boost, as a coping mechanism for stress or as a reward for getting through the day.

HERE ARE MY TOP TIPS TO GET YOU STARTED:

1. Observe how you start the day

Start your day with a bowl of cereal and in many cases, you’re starting with a good portion of sugar! Switch to something containing protein accompanied with fruit or even veggies to help to regulate your blood sugar from the get-go

2. Be conscious (but not obsessive) about food labels

It’s helpful to be aware that “sugar free” or “no added sugar” often doesn’t mean it has no sugar- sometimes the sugar is disguised as something else. Here are just a few alternative sugar names:  sucrose, fructose, glucose, dextrose, galactose, lactose, maltose, invert sugar, raw sugar, corn syrup, high-fructose corn syrup, isoglucose, brown rice syrup, barley malt and malodextrin.

It’s important to not get too hung up on these but maybe helpful to decipher why for example a certain food you consume regularly isn’t making you feel that great or leads to cravings later in the day.

3.  Be mindful of juices and smoothies!

Fruit juices contain a fair amount of natural sugar but without the fibre (that the whole fruit contains) 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 helpful for blood sugar balancing)

4. Say no to artificial sweeteners

Artificial sweeteners are man-made products that are no more helpful to us than real sugar. They can upset your digestive system and some – notably aspartame and acesulfame-K – have been linked to other health conditions.

What you may not know is that artificial sweeteners – and many other ‘natural sweeteners’ that find their way into ‘health foods’ –behave in the body the same way as actual sugar by raising your blood glucose levels. I would personally go for the real stuff given the choice!

5. Don’t make sugar a forbidden food

This one may confuse you and yes you read that right! When we demonise and deprive ourselves completely of certain foods – the power of said foods is increased. You are less likely to have bingeing episodes, when giving yourself unconditional permission to eat foods containing sugar and far more likely to eat in a balanced way.

Are you ready for a new approach to eating and leave dieting behind for good? 

Un-diet your Mind is my new 21-day coaching course where you will unlearn your old food patterns & make new confident choices. I will be with you every step of the way, so you feel supported and motivated to begin the process of long lasting change. Its starting on Monday 1st November

Join my VIP wait list to be the first to be notified when the course goes live and have the chance to enrol at the discounted price!

The course is just £89 and only £69 to the first 15 people who enrol
The first 15 people who join the course will receive the special discount 

Easy nutrient packed snack recipe to satiate your sweet cravings!

Snacks. This is something that throws many of the women I work with off balance

Their thought sequence goes something like this…..

I need something sweet

What can I have instead?

I shouldn’t be snacking – I won’t have anything

I will just have half of something

I shouldn’t have gone back for more

Now I feel really bad – why did I do that?

And though we work on shifting mindset around lifting restriction on forbidden foods to help reduce their ‘power’, there is usually much more to be addressed

But what if you could make a quick sweet, tasty snack that gratifies that urge whist simultaneously helped to keep your sugar cravings at bay?

Well, I have the very thing for you. These chocolate chia bites are packed with protein, natural fats and fibre and will help to regulate your blood sugar and keep you satiated. Here’s the recipe:

Chocolate Chia Bites 

Ingredients

·         1  cup ground almond

·         3 tablespoons pure maple syrup ( this can be adjusted for sweetness)

·         1 cup desiccated coconut

·         ½ cup melted coconut oil

·          ¼ cup chia seeds

·         2 teaspoons vanilla essence

·         2 tablespoons cacau powder

Method

1.      In a food processor, combine coconut oil, ground almonds, coconut,  maple syrup, chia seeds cacao and vanilla essence

2.      Line a small tray and press down the mixture so it is flat and compact 

3.      Put in the freezer for 10 minutes to allow it to set

4.      Then remove from the tin and slice into squares

5.      This can be stored in a container in the fridge or freezer

If you are feeling particularly decadent, you could drizzle some melted dark chocolate over the top before cutting into pieces

I would love to hear what you think of this recipe- just hit reply and let me know!

If you are someone constantly battles with what you think you ‘should’ be eating, finds yourself on a diet rollercoaster or perhaps struggles with emotional eating or bingeing, there is a way to free your body and mind from the endless misery it brings.

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

I have worked with hundreds of clients who have found themselves fighting this daily battle and I’m working on an exciting new short foundation programme to help you transition to a calm, balanced and joyous approach to eating

***KEEP AN EYE OUT FOR MORE NEWS ON THIS COMING VERY SOON

P.S. Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation, supportive practices and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

Amazing Asparagus

For centuries asparagus has been consumed for medicinal purposes due to its array of wonderful health properties. Asparagus is a fantastic source of antioxidants and carries a unique range of phytonutrients, vitamins and minerals.

Asparagus provides superb digestive support. It is one of a few vegetables (including chicory and artichokes) that contain inulin. This special type of fibre passes undigested through to our large intestine and provides food for our beneficial bacteria. This will allow our healthy bacteria to flourish and consequently strengthen our immune system and optimise digestive health.

Asparagus is an outstanding food for heart health and blood sugar balancing. Its unique combination of anti-inflammatory phytonutrients and antioxidants help to reduce the risk of these chronic health conditions and provide anti- cancer properties.

Additionally, the B vitamins and choline play an important role in the breakdown of starches and sugars, aiding the regulation of blood sugar. Furthermore, these particular nutrients contribute to a healthy heart by reducing our homocysteine levels. (High levels of this substance can be a risk factor to heart disease.)

Asparagus can be enjoyed in a host of ways; in salads, stir-fries and frittatas; steamed and topped with a poached egg, blended into a soup or simply combined with gorgonzola and hazelnuts to create a delicious aromatic risotto.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/