FREE US Shipping Over $250. Even More Supplement Options At Our Retail Location: (707) 528-HERB

6 Ultra Simple Lifestyle Tips to Break up With Sugar

September 28, 2016

Kick sugar habbitAuthor: Lily Mazzarella
Sugar. It’s the worst partner you’ve ever had. And it’s time to leave it in the X-files along with his old sweater and that tattered napkin she first wrote her number on. “What’s so wrong with sugar,” you ask? “It’s always there when I need comforting, makes me giddy at just the thought of it, and never says no to me,” you say. But like a toxic partner, sometimes it takes the hard truth from a dear friend to help you see their insidious ways. Let me be that friend.

Besides aging us (read: causing brittle skin and making us more subject to wrinkles, splotchy redness, acne, and poor quality collagen formation), sugar is now shown to have direct effects on our immune system:

  • Sugar is an immuno-suppressant, meaning it decreases your body’s ability to fend off pathogens on a cellular level.
  • Like that overnight romp on the couch set by the halo glow of Netflix, it leaves you with that “not so fresh” feeling down under. Sugar causes an overgrowth of opportunistic Candida albicans (the culprit in thrush, vaginal yeast infections, and array of GI symptoms such as bloating, gas, and abdominal pain). And guess what, flourishing candida edges out important types of flora with protective effects on immunity.
  • Like dairy, is “mucus-forming.”
  • Disturbs mucous membranes, resulting in sore throats, itchy, swollen ear canals, and congested sinuses (it also causes an itchy anus in some people. Fun!).

The list goes on, but I think you get the picture. With an impending cold & flu season, you have more reason than ever to kick the habit, now. (If you need more convincing, check out our Fall Immunity Builder Guide or 21-Day Sugar Detox Daily Guide for more surprising effects of sugar fallout.) For now, here are some nourishing tricks to wean you out of that toxic relationship.

6 ULTRA SIMPLE LIFESTYLE TIPS TO BREAK UP WITH SUGAR

sugar cravings
Eat a protein-rich breakfast (about 20-25 grams)

To diminish cravings for sugar and simple carbs throughout the day. Many studies have shown that robust protein breakfasts engender healthier food choices throughout the day, with an overall decrease in calorie consumption and overeating.  This can be achieved with a protein smoothie (make sure it contains some fat and enough fiber!), homemade turkey sausage and greens, 2 eggs with smoked salmon and mushrooms, or a bowl of lentil soup. I’m a big fan of “real food” for breakfast! Lunch should be similarly rich in protein-and fiber to keep you fueled through the afternoon.



Out of sight, out of mind

Research tells us that if we see junk food, we want it more, and have a harder time resisting its siren call. Put cookies and chips in the back of a cabinet, or better yet, clear your home of them.  If the breakroom at work is a sugar minefield, have a talk with your co-workers. TRUST ME, MOST PEOPLE FEEL THE SAME WAY AND DON’T WANT THE DONUTS TO BE THERE.  Which is different from not wanting a donut once they are there.  Come up with some group agreements, and set an example by bring healthy alternatives like carrots and hummus. If need be, bring your own apple-and-almond butter snack to eat at your desk.

sugar free snacks

Know your treats

If you know you can end your day with blueberries and coconut cream, or a baked apple with cinnamon and pecans, is it all so terrible?

While some people need to give up all sugar—even fruit—for a period of time while the body rebalances, many folks do well just eliminating processed and refined sugar, and limiting sources like honey and maple syrup. That leaves a whole world of fruits, nuts, “paleo” desserts, and other tasty real food.  See our Radical Immune Ball recipe in the Fall Immunity Builder Guide for an energizing, immune-nourishing pick-me-up mid-morning or mid-afternoon. Our cleanse-approved snack guide has even more ideas!

how to stay hydrated

Stay hydrated

Suboptimal hydration can lead to fatigue, confusion, and overwhelm. The substances we seek out most when we feel this way are stimulants, like sugar and caffeine. You may think you want sugar, but really, you’re just thirsty.

simple lyfestyle

Prioritize sleep!

Sleep loss causes blood sugar dysregulation and promotes insulin resistance, which contributes to cravings for sweet foods. Especially the kind of craving you feel at the end of a meal:  like, this meal is not complete/I will not be satisfied until I have a sweet somethingSubsequently, every cabinet and refrigerator door gets opened and closed 15 times.  Of course, sleep is complicated—many people couldn’t sleep more if they tried. Work with a naturopath, herbalist, or acupuncturist to naturally improve your rest, and prioritize sleep:  aim for an extra hour per night.

sugar and magnesium

Soothe Yourself

As an alternative to sugar consumption during periods of stress, have a go-to nourishing nervine on hand. Nervines are herbs that gently support rest and relaxation in the nervous system, with no sedation or risk of dependence. Farmacopia’s “In the Moment” and “Feeling Easy” blends do just this!  Take extra magnesium (a relaxing mineral) and get into a Lavender bath to soothe your tensions.

Harm Reduction

So you had a horrible week and ate a cupcake or 3. Big deal! Don’t beat yourself up. You haven’t ruined anything. Just dust yourself off and get back on the no-sugar wagon. The most successful folks have often tried (and failed) many times.

That said, these tips can help reduce the unbalancing effects of sugar in your body, once consumed:

Flush it out:  Drink a LOT of water—about a glass an hour. Sugar is dehydrating, and you want to flush it out of your system ASAP. Add alkalizing lemon juice to counter the acid-forming effects of pro-inflammatory refined sugar.

Slow the spike:  Eat some protein, and take a few fiber pills (or a couple of tablespoons of ground chia or flax) to moderate the fast rise of sugar in your bloodstream.

Use it up:  Exercise to burn the glucose swirling in your system as fuel. This will also help prevent the mood and energy slump that occurs after eating sugar, making it easier to get back on the horse.

Counter it:  Take extra Vitamin C—500 mg every 2 hours. While the research around C and insulin/glucose regulation is complex and inconclusive, in many years of working with clients getting off sugar, I have found this trick to be very useful in countering the immediate deranging effects of sugar consumption.

 




★ Customer Reviews

Let customers speak for us

315 reviews
98%
(310)
2%
(5)
0%
(0)
0%
(0)
0%
(0)
LOVE!

Tried the lavender moisture cream this morning and it went on so beautifully, easy and almost satin-like. My face feels so nourished, soft it feels so good. Best moisturizer I have applied in a very long time.

Astaxanthin

This is my first time trying this product, and because I am taking it for inflammatory joint pain, I have seen some definite alleviation of my discomfort since I started taking it over a week ago. I am also taking it with Tumeric and Resveratrol (all three formulas twice a day), so I am not sure weather my relief is totally due to the Astaxanthin or the combination of herbs. Still I will continue along this path, since it is very much helping my hips and lower back. I would recommend others give it a try and if needed add the two additional anti-inflammatory combinations. I find it a better alternative to NSAIDs and other meds that cause gastric issues.

NERVE BALM IS AWESOME!!

NERVE BALM IS THE BEST PRODUCT THAT I HAVE FOUND TO WORK ON MY NEUROPATHIC PAIN AND I AM GLAD MY CHIRPRACTOR INTRODUCED TO ME THIS PRODUCT. THANK YOU.

Wonderful class

Isabella is a great teacher and inspires each of us to look at nature and our surroundings to infuse our skin with healing from our own creations. Thank you!

These liquid capsules are genius! Such an easy way to make hawthorne a daily tonic because I can easily take it with my other capsule supplements. The gel caps are easy to swallow. I've even punctured them before out of curiosity and the liquid tastes great. My grandmother started taking them as well because she doesn't like tinctures or tea based herbal remedies.. good alternative