How to avoid visiting the Sugar Shack.

WELCOME to my BLOG LOG!

It's so nice that you're here. It shows you have a genuine interest in your health and wellness. First, let me introduce myself. My name is Lisa Dawe and I am a Certified Functional Nutrition Counsellor (CFNC). I partner with clients to help them improve their health outcomes of chronic conditions and symptoms. You can read more about what I do in the HOME page and ABOUT tab. This blog will be a little longer than normal so I can give you a bit of back history on me and where I've come from in my personal health.

I am a wife of 29 years to a very special guy, a mom to a very special teenager, mom to our fur baby, a health enthusiast for more than 27 years and counting, an entrepreneur, an essential oils educator, a food lover (who isn't?), and I love to crochet in my spare time (although I don't have much spare time to make many things anymore lol). My family loves to go camping and being in nature. One of my fav places to be is at the beach listening to the waves rolling in. I have a deep passion to help others reach their health goals and improve their quality of life.

I am a Learner. Have you ever taken a strengths test? Its a personality type test that by answering a slew of personal questions can tell you what your strengths are by category. My strongest strength according to Clifton Strengths is that I am a Learner. This means that I love education and sharing what I've learned with others.

I've learned a lot in my almost 51 years on earth and I am still learning on a daily basis.

I had a wonderful childhood with two loving parents who are still married today after 59 years this February! I am very blessed to have them both here and they are very healthy and still active. I also have one brother.

I had a happy childhood, considered healthy, but I also had a lot of sickness as well. I was on many anti-biotic courses. I went on a long rollercoaster ride of fad diets and how I viewed my body was not healthy. I contracted the EBV (Epstein Barr Virus) with a severe case of Mononucleosis at eighteen which took a year and a half to get back to my normal.

I have experienced many other health issues in my life including skin rashes and eczema, infertility which led to a diagnoses of PCOS (Poly cystic ovary syndrome), symptoms of PTSD from having my daughter prematurely, insomnia, GERD (acid reflux), miscarriages, migraines, anxiety, and more symptoms of Leaky Gut. It was a constant battle.

I was always interested in natural health thanks to my mom who inspired me. But it was because of everything I experienced that led me to learn more. I knew there had to be reasons why and that there had to be resolutions. I decided to do some deeper research. It wasn't easy along the way but I was finally able to gain some improvements. I learned PCOS has a root of insulin resistance. I was able to reverse 99% of my symptoms of PCOS without medication and finally became pregnant after ten years of trying! I found what worked for me and have been symptom free ever since. I found resolution for all the other things that I experienced as well and I have learned so much since and my desire to help others overcome chronic conditions has only increased. I didn't realize that I was following a Functional Nutrition approach until much later. I want you to know that there is hope! No matter where you are in your health journey.

Now, lets talk about those sugar cravings, that sweet tooth, the bitter truth and how to manage indulging and cravings.

We all have heard that refined sugar is not healthy. It's said to be an anti-nutrient. Meaning it can interfere with the absorption of nutrients in the body. Sugar addiction is real and powerful and there are many types of sugar. Sugar seems to be in everything these days. Anything with an "ose" on the end is a form of sugar. I have learned to be mindful and read labels.

So let's get started. Let's talk a little bit about sugar first. Please note that not all sugars are created equal. There are some sugars that do have nutrients and certain benefits when consumed in moderation like pure raw honey, pure maple syrup that has no additives, date sugar or black strap molasses. There are also other alternatives to sugar such as, coconut palm sugar, monk fruit, stevia and a few more.

SUGAR behaves like a drug-like substance. It can lift the mood and give a boost of energy, and after the body processes it and it begins to wear off it can deflate the mood and leave you tired and craving more. Refined Sugar is not considered a food. The definition of food taken from the Merriam-Webster Dictionary 1 a is: material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy.

It is basically just calorific and sweet and holds no nutritional values. It sure tastes good though and that is one reason (there can be other reasons) many people are addicted to it or crave it.

I mentioned that it's calorific, meaning high in calories and likely to be fattening. When the body has had too much sugar and that sugar doesn't get burned off from physical activity it can store as fat in the body.

Excess sugar is stored as glycogen in the liver, with support from insulin and then it converts into fatty acids. It then moves into other parts of the body and is eventually stored as fat in the adipose tissue.

Excess sugar over time can lead to Hyperglycemia (High blood sugar) or insulin resistance. More insulin will be pumped out from the pancreas to help balance blood sugar which is what the pancreas is meant to do but, it can get over worked, tired and even lead to a break down in communication in the pancreas which can lead to Diabetes and heart disease. Type 2 diabetes used to be a disease of the old, but there has been an increase of the disease in younger people in recent years. Lifestyle habits and eating a diet of processed and fast foods contribute greatly to this.

Sugar can also cause or lead to higher levels of inflammation. https://pubmed.ncbi.nlm.nih.gov/18203960/

Inflammation fuels chronic illness and can also lower immune response. Lower or altered immune response can lead to a greater risk of more acute type or chronic infections and a slower response for recovery from illness.

SUGAR can mess with cholesterol levels. It has a negative effect on LDL (Low-Density Lipoprotein) That's the bad cholesterol we hear about. Sugar can cause inflammation in arteries. Cholesterol is not the issue... Inflammation is the culprit and sugar can be the main influence on inflammation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986484/

A diet high in sugar can also harm the microbiome of the gut leading to LEAKY GUT SYNDROME, which many people have and don't realize it. They experience symptoms but don't connect the dots. Here is an article on how sugar affects the gut microbiome. How too much Sugar Affects the Gut Microbiome - Dr. Suhirdan Vivekanandarajah (sydneygastroenterologist.com.au)

So that all being said what can we do to slow down and get off of the craving train? Cutting out refined sugar is not easy for most people and going cold turkey can lead to a circle of rebounding on and off that train. My philosophy is that taking small steps, bit by bit, is the most profitable way and offers more rewards and a greater chance of a lifestyle choice that's sticky. Pun intended (wink).

HELPUL THINGS TO STOP VISITING THE SUGAR SHACK

These are tips that have personally worked very well for me and my hope is that they will be super helpful for you as well.

1. Instead of trying to cut out the sweets cold turkey style try cutting back first by slowly crowding out the sugary snacks and replacing one thing at a time with something else you like that's a healthier alternative. For instance, if you consume a lot of soda try switching one can a day and replacing it with a sparkling, naturally flavored, unsweetened, water, one can at a time until you have phased that out. Just make a point to check the label to make sure there is no sugar added. Many people crave the fizz as well as the sugar. Soda is loaded with sugar among other things.. Some can have 10 teaspoons in just one can! I wouldn't recommend switching to an unsweetened version either since chemical based sweeteners can trick the body to crave more sugar and well, they are chemicals which aren't a better choice. It may take some time but the rewards are worth it. Your body will thank you, and your bones and teeth will thank you. Sugar in soda can rob bones and teeth of minerals especially calcium.

2. Add more healthy fat to your diet such as, avocado, olive oil, coconut oil, and Omega 3's from fish oils. The healthy fat will keep you satiated for longer and can actually help reduce cravings for carbs and sugar. The healthy fats are also great for hair, skin, joints, heart health, and the brain so there's extra benefits!

3. Sneak more protein into your day starting with breakfast. More protein less carbs. Starting your day with a meal of healthy fats and protein with a little fiber will keep you full for longer without crashing mid to late morning. Protein helps to keep blood sugar balanced. When your blood sugar is balanced you will be less likely to get hangry and crave something sweet. When we eat more carbs in the morning than protein blood sugar can spike and drop quicker than it should. When blood sugar drops too fast and too low for you it can make you feel weak, tired, give you a headache or even nausea. By the way, high blood sugar can also give you symptoms as well like frequent urination, increased thirst, and more. Balancing blood sugar is an important key to curb cravings for carbs and sugar. The carbs we consume should be complex carbs. They assimilate at a slower rate and help reduce the blood sugar rollercoaster. Examples are whole grains, vegetables, legumes, and certain fruits such as apples or berries.

4. Drink plenty of filtered water. Many times our body just wants water not a sweet snack. If you aren't a big fan of plain water try adding a slice of lemon or lime to it. I add essential oils to mine. It's important to only use Certified, Pure, Therapeutic Grade oils that are safe for internal use. Most essential oils are not. They can contain additives not listed on the labels if they aren't certified pure, therapy grade, always check labels. I only use and trust the brand below. I like to add grapefruit and spearmint oils to my water, its very refreshing! Fennel essential oil is also supportive for curbing sugar cravings and tastes like black licorice. One of my very fav things is the Smart & Sassy Gum yum! I chew it in between meals, and during workouts to boost metabolism and help blood sugar regulation. It's also wonderful to help with upset tummies. You can purchase the oils here: https://doterra.me/GyVSk1Or (grapefruit), https://doterra.me/R57GzmUD (spearmint),

https://doterra.me/2EQoHMGS (sweet fennel), https://doterra.me/t5xZvZoi (lemon oil), Smart & Sassy Gum https://doterra.me/0I2SFcjM

5. Try to choose snacks if you are feeling the munchies at certain times during the day that contain a decent amount of protein such as nuts, seeds or a nut butter with green apple slices or celery sticks. If those cravings seem to hit at around the same time every day set a timer on your cell phone or another alarm to go off about 30 minutes before that time so that you can nip it before it happens. This way you won't feel an urgency to snack and end up making an unhealthy choice. Plan ahead.

6. Lastly, add more vegetables to your plate at meal times. The extra fiber will keep you full for longer and your body will love the extra nutrients and enzymes. If you crave sweets in the evening or you like to eat a bedtime snack try switching out the carbs or ice cream (wink) for a "meat pill". It's what we call a small protein snack in the industry. It doesn't have to be meat, but chicken breast is a great choice. It can be a few pumpkin seeds, a few nuts or even a small protein shake that doesn't have sugar. This can help you get a better nights sleep and eliminate those 3 am wake ups. Those wake ups can be caused by a drop in blood sugar. When this happens it can cause the adrenals to kick in and stimulate cortisol production. It's our wake up hormones and fight or flight response. Excess cortisol production can cause that spare tire to start forming around your abdomen.

I hope you found this helpful and insightful. There are other things you can do to help that sweet tooth like reducing stress but I'll save that for another blog. Keeping your blood sugar balanced is a key to good health and longevity and can help you avoid many diseases. Thank you for taking time to read my Blog Log! Please subscribe to my email list for more info and tips.

Warmly,

Disclaimer: This information is not meant to be a tool to diagnose, treat or cure disease. These are solely

recommendations. Please consult your health care practitioner if you have any concerns.

Drop me a line I would love to hear from you! www.fruitionnutritionfnc@gmail.com