How To Kick Your Sugar Habits For GOOD By Terry Blassingame Certified Health Coach
How To Kick Your Sugar Habits For GOOD  By  Terry Blassingame  Certified Health Coach
Hi My name is Terry Blassingame and I m a Certified Health Coach along with a Personal Trainer and Nutritionist in Atlanta GA My goal is to help you kick your sugar habit I believe that everyone is capable of attaining their true and optimal health through the use of healthy eating and better lifestyle choices and I m so glad that you ve made the decision to learn more about how you can kick your sugar cravings habit We are all individuals and NO one diet or way of life is right for all of us That is why there s a 30 billion dollar weight loss industry out there touting books DVDs and the latest fads to try and help you But our own bodies are our greatest teacher If you could become more informed and more aware of how much sugar you eat where it s found and what hidden names it goes under you could really make a difference in your health My goal is to help you become a sugar detective so that you can kick those cravings to the curb for good Enjoy
Hi  My name is Terry Blassingame and I   m a Certified Health Coach along with a Personal Trainer and Nutritionist in Atla...
The Facts About Sugar Sugar is the silent killer in America 65 of Americans are now obese and the reason isn t because of fat it s because of sugar As we know sugar is everywhere today There s the obvious our favorite snacks like the cookies cakes donuts and ice cream Then there s the more subtle ways that it creeps in our diet hidden in salad dressings crackers ketchup canned soup pasta tomato sauce peanut butter and so much more it s even in certain brands of baby food Sugar in and of itself qualifies as an addictive substance for two reasons 1 Eating even a small amount creates a desire for more 2 Suddenly quitting causes withdrawal symptoms such as headaches mood swings cravings and fatigue Nearly everyone craves sugar a sugar craving is simply the body s way of asking for energy It s not uncommon for wanting it so don t beat yourself up when you do The key is to deconstruct those cravings and find out the WHY behind each craving Is it just that it tastes good or are you perhaps eating for emotional reasons Are you lacking certain nutrients Before we examine those reasons let s take a better look at sugar
The Facts About Sugar  Sugar is the    silent killer    in America. 65  of Americans are now obese and the reason isn   t ...
Studies have shown that the average American drinks more than 60 gallons of soft drinks per year This is what happens to your body when you drink one 20 oz bottle of soda First approx 16 teaspoons of sugar hits your system and is absorbed directly into your bloodstream This is well over 100 of your recommended daily intake Within 20 minutes your blood sugar level spikes and you re feeling pretty good But then your liver responds to the resulting insulin burst from the pancreas by turning massive amounts of sugar into fat because it can only process so much of it at one time Yes what it can t handle it turns to fat Within 40 minutes the caffeine absorption is complete your blood pressure rises and your liver is still dumping more sugar into your bloodstream as it cycles through because it can t process it all After 45 minutes your body increases dopamine production which stimulates the pleasure centers of your brain which is a physically identical response to that of heroin by the way So less than an hour later you re really happy After 60 minutes you start to have a sugar crash What goes up must come down which in turn leads you to want another soda or some other form of sugar And it just becomes one vicious cycle If you drink one soda a day for one month that s 480 teaspoons of sugar And that s just from the soda
Studies have shown that the average American drinks more than 60 gallons of soft drinks per year. This is what happens to ...
8 Primary Causes of Cravings Our bodies need about 6 9 tsp of sugar a day This is the amount of glucose our brain needs to function optimally and where we get our energy However most Americans are getting over 25tsp a day At that rate you could put on an extra 10 Ibs a year every year of your life All that sugar causes a domino effect You eat sugar You want more You then eat more sugar to kill the craving which has you wanting even more There are 8 primary causes of cravings so it s good to consciously think about where your craving is actually coming from before you head for that candy bar or soda 1 Dehydration The body doesn t usually send the message that you are thirsty until you are on the verge of dehydration We sometimes mistakenly think we re craving something sweet salty or spicy when what we really need is a glass of water 2 Lifestyle Being dissatisfied with your job a relationship being bored or stressed can all lead to cravings and mindlessly eating in front of the TV or out of boredom 3 Yin Yang Theory You may have seen the Chinese symbol of the yin and the yang it simply means balance Sometimes we crave things just to bring our body back in to balance There are foods in traditional Chinese medicine that are considered yang or contractive foods such as red meat eggs and salt And then there are foods that are yin or expanding foods such as grains fruit alcohol and sugar So if we have too much of one our bodies actually crave the other for balance Bartenders have this down pat They put peanuts which is salt and yang so that you balance out by drinking alcohol which is yin Is your body perhaps out of balance 4 Inside Coming Out Often cravings come from foods that we have recently eaten foods eaten by our ancestors or foods from our childhood Do you sometimes crave your mother s chicken and dumplings or pumpkin pie and you just gotta have it
8 Primary Causes of Cravings  Our bodies need about 6-9 tsp. of sugar a day. This is the amount of glucose our brain needs...
5 Seasonal Often people eat food that balances out the elements of the season In spring we look for detoxifying foods like leafy greens or citrus after the long winter In the summer we start eating more salads and ice cream In the fall people crave grounding foods like squash onions and nuts and in the winter we want more fatty foods that provide the warmth and fuel we need Sometimes we even crave the foods associated with the holidays such as egg nog turkey or Christmas cookies Can you acknowledge the craving for what it is and perhaps go for a healthier seasonal option 6 Lack of Nutrients If the body is getting an inadequate amount of nutrients it will produce odd cravings Again it is your body s way of telling you something For example if you crave salty things your body is most likely getting inadequate levels of essential and trace minerals from the foods you are eating If you re craving sweets this is your body s way of asking for energy or more protein But when you eat too many of the refined sugars already it s a cycle that puts you at a peak and then a crash and you crave more of the sweet again to bring you up Your body is most likely also looking for the minerals and the sugar content that it is lacking because candy bars or white bread do not have any vitamins nutrients or minerals So instead opt for healthier versions of sugars such as fruits or certain vegetables that have a natural sweetness and that could be just as satisfying 7 Hormones Our hormones have a huge effect on how we feel which can lead to cravings or wanting different foods to satisfy us How many of you want chocolate during your menstrual cycle That is usually a sign of hormonal shifts but could also be a lack of magnesium So opt for a small square of some really good dark chocolate to satisfy that craving 8 De evolution When things are going extremely well sometimes we just self sabotage ourselves where we suddenly crave foods that throw us off balance We then have more cravings to try to get back in balance It often happens from low blood sugar have you ever been so busy you forgot to eat or strong mood swings have you ever felt so proud of something you accomplished and ate a big piece of chocolate and then had to follow it up with some chips because you needed the salt The key is to figure out where your cravings are coming from consciously thinking about what might really be going on and then tackle the underlying problem Also it helps to focus on real food that nature has given us with its many tasty alternatives There is a real food for every craving Now let s talk about how you can curb those pesky cravings
5. Seasonal. Often people eat food that balances out the elements of the season. In spring, we look for detoxifying foods ...
9 Ideas to Curb Your Sugar Cravings 1 Exercise regularly One of the healthiest ways to experience better living is through better brain chemistry Try exercising vigorously an average of 20 minutes a day Really think about why you are reaching for that next candy bar or bowl of ice cream Are you bored stressed tired Instead of eating go for a walk walk around your office do some jumping jacks anything to release those endorphins to make you happy 2 Graze on healthy nutrient dense foods Instead of binging on three carb loaded meals a day and snacking on junk food in between eat smaller more frequent meals Concentrate on eating complex carbs and foods full of nutrients instead of empty calories so your stomach stays satisfied throughout the day The key to weight control is to eat foods that keep you full and sustain your energy until the next meal 3 Drink drink drink Not alcohol WATER Your stomach doesn t have to be full of food to suppress a craving and surprisingly sometimes water will do the trick 4 Eat a healthy breakfast Give your brain the best start by beginning each day with a balanced breakfast of complex carbs and proteins so that you don t experience the blood sugar dips and spikes that cause the cravings throughout the day because you aren t satisfied 5 Cut back on caffeine Caffeine can trigger a drop in blood sugar Try herbal or green tea instead 6 Develop a tart tooth Instead of a sweet tooth explore news ways with desserts Many American desserts are sickeningly sweet compared to some European desserts that are a little more tart Experiment with alternative sweeteners 7 Develop a sweeter gut feeling If you do change your sweet tooth to a tart tooth your intestines will thank you and so will your liver gall bladder and pancreas After a few months of reduced sugar in your diet I can guarantee that you will have fewer cravings your moods will improve you will be less tired all the time and your body will have more energy You ll start to enjoy energy that was made on its own and not from the fake buzz you get from candy bars or soda 8 Try non food substitutes Write down what triggers your cravings such as stress boredom loneliness anxiety etc and develop other ways to perk yourself up Try exercise a hobby music or just close your eyes for a few minutes and visualize something that relaxes you before going back to your everyday tasks What are things that you truly enjoy doing 9 Compromise a bit It s OK to give in to your cravings occasionally Your body is forgiving within limits If you believe you truly can t live without ice cream just cut down on how often and how much Food cravings like other habits don t change overnight It may take several weeks before these crave curbing techniques feel natural and satisfying Choose the ones first that you think will work best for you and try others as needed
9 Ideas to Curb Your Sugar Cravings 1. Exercise regularly. One of the healthiest ways to experience better living is throu...
Become a Sugar Detective Sugar is hiding in your fridge and pantry under a variety of names Here is an overview of the good the bad and the ugly Be mindful of where it is hiding in your pantry NATURAL SWEETENERS OK IN MODERATION Natural sweeteners all of which are gentler than the refined white stuff are easier on the body s blood sugar and available in most health food stores These sugar alternatives are great transition foods but are not meant to be consumed in mass quantities Even natural sweeteners can be addicting The best way to alleviate sugar consumption is to add more sweetness to your life Raw Agave Nectar is a natural liquid sweetener made from the juice of the agave cactus it s also where tequila comes from It is 1 4 times sweeter than refined sugar but does not create a sugar rush and is much less disturbing to the body s blood sugar levels than white sugar Agave nectar is low on the glycemic index and suitable for diabetics Purchase only RAW agave nectar or you will be buying a highly refined and processed product similar to high fructose corn syrup Great in smoothies and iced drinks Barley Malt is made from soaking sprouting mashing cooking and roasting barley This process capitalizes on the naturally present enzymes In this process the carbohydrates are broken down into simple sugars yet the final product is more of a whole food than many other sweeteners It can come in the form of powder or syrup Note that it contains gluten Birch Sugar also referred to as Xylitol is a natural sugar substitute that can be made from tree fiber or corn cobs and occurs naturally in many fruits and mushrooms Birch sugar is sweet yet low on the glycemic index and can be used by those with diabetes and hypoglycemia It has 40 fewer calories than sugar prevents tooth decay and repairs tooth enamel Birch Syrup is also very low on the glycemic index and is rich in vitamins and minerals including vitamin C potassium manganese thiamine and calcium This syrup is made from the concentrated sap of birch trees and it takes 100 gallons of sap to make 1 gallon of syrup Unlike maple syrup which is composed of sucrose this syrup is composed of fructose and is a gentler choice Brown Rice Syrup consists of brown rice that has been ground and cooked converting the starches to maltose Brown rice syrup tastes like moderately sweet butterscotch and is quite delicious It will not result in spiking insulin levels and does not adversely affect blood glucose levels the way simple sugar does Coconut Sugar also known as Palm Sugar is a sugar produced from the sap of cut flower buds of coconuts Coconut sugar has been used as a traditional sweetener for thousands of years in South East Asian regions where the coconut tree is in abundant supply It comes in crystal or granule form block or liquid It is subtly sweet almost like brown sugar but with a slight hint of caramel The Glycemic Index of coconut sugar is 35 and is classified as a low glycemic index food Date Sugar consists of finely ground dehydrated dates utilizing this fruit s vitamin mineral and fiber content It contains potassium and calcium If you like the taste of dates this will definitely appeal to you Date sugar can be used as a direct replacement for sugar and comes in a granulated
Become a Sugar Detective Sugar is hiding in your fridge and pantry under a variety of names. Here is an overview of the go...
Demerara Sugar is a type of unrefined sugar with a large grain and a pale to golden yellow It is suitable for a number of cooking and baking projects and tends to be very popular as a sweetener for tea and coffee The sugar is named after a colony in Guyana It is extracted primarily from sugar cane rather than sugar beets and tends to be more expensive than refined sugars as a result The minimal processing gives Demerara sugar a unique flavor and texture Honey is one of the oldest natural sweeteners Romans regarded it as the nectar to the Gods and is sweeter than sugar Depending on the plant source honey can have a range of flavors from dark and strongly flavored to light and mildly flavored Raw honey contains small amounts of enzymes minerals and vitamins Some vegans choose not to eat honey as it is a byproduct of bees Maple Syrup is made from boiled down maple tree sap and contains many minerals 40 gallons of sap are needed to make one gallon of maple syrup It adds a pleasant flavor to foods and is great for baking Be sure to buy 100 pure maple syrup and not maple flavored corn syrup read the label Maple syrup is a simple sugar and can have a similar effect on blood glucose levels as sugar does Maple Sugar is created when the sap of the sugar maple is boiled for longer than is needed to create maple syrup Once most of the water has evaporated all that is left is the solid sugar Maple sugar is about twice as sweet as standard granulated sugar but much less refined Molasses organic is probably the most nutritious sweetener derived from sugar cane or sugar beet and is made by a process of clarifying and blending the extracted juices The longer the juice is boiled the less sweet more nutritious and darker the product is Molasses imparts a very distinct flavor to food Blackstrap molasses the most nutritious variety is a good source of iron calcium magnesium and potassium Muscavado Sugar is an unrefined dark brown sugar that is produced without centrifuging and has much smaller crystals than turbinado sugar The sugar cane extract is heated to thicken it and then pan evaporated in the sun and pounded to yield an unprocessed damp sugar that retains all of the natural qualities Rapadura is a brand name product that is made from a process of extracting juice from the sugarcane plant evaporating the water from the juice and then grinding the results into a fine powdery texture Rapadura is organic rich in vitamins and minerals and unrefined Stevia is a leafy herb has been used for centuries by native South Americans The extract from Stevia is 100 300 times sweeter than white sugar It can be used in cooking baking and beverages does not affect blood sugar levels and has zero calories Stevia is available in a powder or liquid form but be sure to get the green or brown liquids or powders because the white clear versions are highly refined Sucanat Short for Sugar Cane Natural this brand name product consists of evaporated organic cane juice made through a mechanical rather than a chemical process and thus is less refined retaining many of the sugarcane s original vitamins and minerals It has a grainy texture and can be used in place of white sugar Vegetable Glycerin is a colorless odorless liquid with a very sweet taste and the consistency of thick syrup It is derived from coconut and palm oils As a sweetener it is ideal for candida patients because it does not contain sucrose
Demerara Sugar is a type of unrefined sugar with a large grain and a pale to golden yellow . It is suitable for a number o...
ON OCCASION RARELY These sugars are most commonly found in packaged foods but they should be consumed rarely Please read labels and be mindful of where they hide and how much you are consuming Brown Sugar is 50 fructose and 50 glucose It is made by adding molasses back into white sugar It has a slightly lower caloric value by mass than white sugar due to the presence of water However brown sugar packs more densely than white sugar due to the smaller crystal size and may have more calories when measured by volume Confectioner s Sugar also known as powdered sugar is a common baking sugar that consists of finely ground sucrose crystals and is mixed with a small amount of cornstarch Corn Syrup is produced by the action of enzymes and or acids on cornstarch It contains between 50 90 fructose but dextrose comprises most of the remainder Dextrose and Glucose are sugars made from sugar molecules in their most basic forms Most dietary carbohydrates contain glucose either as their only building block as in starch and glycogen or together with another sugar as in sucrose and lactose It s commercially made from starch by the action of heat and acids or enzymes Dextrose is chemically identical to glucose but many manufacturers use the names interchangeably or refer to the glucose on the food label as dextrose Fructose is also known as a fruit sugar since it occurs naturally in many fruits Invert Sugar is a mixture of glucose and fructose It is formed by splitting sucrose in a process called inversion This sugar prevents crystallization of cane sugar in candy making Lactose also known as milk sugar is made from whey and skim milk for commercial purposes It occurs in the milk of mammals The pharmaceutical industry is a primary user of prepared lactose Sucrose or its most common name white table sugar is obtained from sugar cane or sugar beets It consists of two simple sugars glucose and fructose It is about 99 9 pure and sold in either granulated or powdered form Raw Sugar consists of coarse granulated crystals formed from the evaporation of sugar cane juice Because raw sugar is not heavily refined it has a higher molasses content than table sugar which lends the raw sugar a rich complex flavor The large granules are also delightfully crunchy which is why raw sugar is often used as a topping for pastries and various desserts Turbinado Sugar is a form of raw sugar that goes through a refining process to remove impurities and most of the molasses Xylitol is a sugar alcohol made from a part of birch trees It has a sweetness equal to sucrose and the only reason it is on this list instead of the not for consumption list is because it is low on the glycemic index and is preferred for diabetics Zero is a brand name for a certified organic calorie free erythritol a type of sugar alcohol It s derived from organic sugar cane juice which is fermented filtered and crystallized
ON OCCASION RARELY These sugars are most commonly found in packaged foods, but they should be consumed rarely. Please read...
NOT RECOMMENDED FOR CONSUMPTION Artificial Sweeteners are substances that are used instead of sucrose table sugar to sweeten foods and beverages They are regulated by the U S Food and Drug Administration but there has been scientific proof that since they are chemicals the body does not metabolize them in the same way as food Currently five artificial sweeteners are approved by the FDA 1 Aspartame sold under the brand names NutraSweet and Equal 2 Saccharin sold under the brand name Sweet N Low 3 Sucralose sold under the brand name Splenda 4 Acesulfame K or acesulfame potassium produced by Hoechst a German chemical company widely used in foods beverages and pharmaceutical products around the world 5 Neotame produced by the NutraSweet Company is the most recent addition to FDA s list of approved artificial sweeteners and is used in diet soft drinks and low calorie foods High Fructose Corn Syrup HFCS is a calorie providing sweetener used to sweeten foods and beverages particularly processed and store bought foods It is made by an enzymatic process from glucose syrup that is derived from corn HFCS is a desirable food ingredient for food manufacturers because it is equally as sweet as table sugar blends well with other foods helps foods to maintain a longer shelf life and is less expensive than other sweeteners It can be found in a variety of food products including soft drinks salad dressings ketchup jams sauces ice cream and even bread This is highly refined and one of the worse ingredients you can consume for your health Become a label reader Sugar Alcohols Sorbitol Mannitol Malitol are a type of carbohydrate called polyols Part of their chemical structure resembles sugar and part of it resembles alcohol hence the confusing name The good news is that sugar alcohols occur naturally in plants Some of them are extracted from plants sorbitol from corn syrup and mannitol from seaweed but they are mostly manufactured from sugars and starches The bad news is that our bodies do a poor job of digesting and breaking down sugar alcohols Common side effects of sugar alcohol consumption include bloating gas diarrhea and abdominal pain These sugars or sugar substitutes will wreak the most havoc on your health Scientific studies have proven them to be potentially dangerous According to the National Cancer Institute there is no clear evidence that artificial sweeteners on the market in the United States are related to cancer risk in humans However Numerous studies performed on laboratory rats link aspartame and saccharin to cancer including a recent seven year study conducted by a major nonprofit oncology lab in Italy Aspartame is of particular concern because it contains phenylalanine 50 aspartic acid 40 and methanol 10 three well recognized neurotoxins
NOT RECOMMENDED FOR CONSUMPTION Artificial Sweeteners are substances that are used instead of sucrose  table sugar  to swe...
The following symptoms have been associated with the consumption of aspartame headaches hearing loss blurred vision memory loss personality changes anxiety attacks edema or swelling skin lesions fatigue chest pain nausea tinnitus eye problems slurred speech violent episodes hyperactivity gastrointestinal disorders muscle cramps PMS increased appetite dizziness insomnia hallucinations mild to suicidal depression mood changes heart arrhythmia seizures joint pains menstrual irregularities numbness and tingling of extremities Fortunately most of the above symptoms are alleviated once aspartame use is discontinued But What About Sugar Free and Fat Free You d think that this would be the best pick But like everything else in life if it sounds too good to be true there might be something suspicious about it Your body is a complicated machine Even if you do not believe it your body is way smarter than you you can t trick it with man made products Every food you eat leads to some kind of chemical reaction in your body These chemical reactions lead to signals being sent to the brain about everything happening in your body Then after these signals are accepted by your brain other signals are sent back as a response If you ve ever been on a diet chances are you have used artificial sweeteners From diet soda to all the sugar free and low calorie desserts almost all those products also use some kind of artificial sweetener Most people think that low calorie must be equal to healthy right Artificial sweeteners do not activate the same pathway as natural sweeteners do Their non caloric nature eliminates the activation of the food reward pathways The failure to provide complete satisfaction leads to further seeking of food That forces you to have a strong desire to satisfy the craving for sweetness So in essence using artificial sweeteners leads to weight gain because your brain never gets the signal that it has satisfied the sweet craving you desired because it got a chemical that the body doesn t recognize as anything so it keeps on looking
The following symptoms have been associated with the consumption of aspartame  headaches hearing loss blurred vision memor...
Sugar Alternatives While you d ideally sit down and figure out what delicious fresh natural foods you enjoy and focus on eating those instead of sugary foods it can be a challenge when you first start to cut sugar out of your diet I recommend you look through your pantry to see what sugars you can remove entirely and which ones you can replace with alternatives Here are my favorite sugar alternatives 1 Fruit Concentrates can usually be found in the grocery store Everyone knows that you can buy frozen orange juice in a concentrate that you have to add water to but now you can find even more exotic ones that aren t frozen My favorites are pomegranate and tart cherry But you might also find pear apple acai full of antioxidants grape and so on I put a small amount in some seltzer water for a great summer drink Add a lemon or lime slice and it s even better 2 Cinnamon is a sweet spice and a small amount goes a long way Two teaspoons can change a tart apple pie to a sweet one and can make a delicious flavoring for coffee swirl a stick around in it Cinnamon contains calcium and traces of b vitamins fiber and iron 3 Other sweet spices Spicing up a dish with distinct flavors will lesson your temptation for sugar Try some mint cloves anise and ginger A twist of lemon will spruce up any beverage even plain water 4 Fruit toppings such as crushed pineapple applesauce strawberries or blueberries are tasty alternates to syrup over pancakes waffles or ice cream And if you are going to go for ice cream just go for the real stuff No low fat no diet the artificial stuff in there is worse for you than the real fat Just have a smaller amount 5 Plain yogurt especially Greek yogurt with fruit or honey has better sugars than the kind you find at the bottom of Dannon that you have to stir in 6 Unsweetened canned or frozen fruit packed in water or its own juices is much better for you than the kind packed in heavy syrup Just another way to reduce your amount of sugar intake 7 Reduce the sugar called for in recipes by at least half Add some more cinnamon nutmeg vanilla or fruit concentrate to perk up the sweetness You may have to experiment when baking cookies or cakes because baking is a much more precise way of cooking But if you substitute honey or molasses use half or less of the recommended amount for sugar If a recipe calls for a cup of sugar try using 1 4 1 2 cup of honey
Sugar Alternatives While you   d ideally sit down and figure out what delicious, fresh, natural foods you enjoy and focus ...
I hope you found this to be helpful If you need additional help with kicking your sugar habit please let me know I d be happy to hop on the phone with you for a free 30 minute consultation so that we can identify specific steps that you can take to get your health back on track To schedule your free consultation please email info terryblassingame com or call 864 525 3949 Terry These statements have not been evaluated by the Food and Drug Administration This is for educational purposes and is not intended to diagnose treat cure or prevent any disease Any persons wishing to consider a change in diet should consult a medical doctor
I hope you found this to be helpful  If you need additional help with kicking your sugar habit, please let me know. I   d ...