Feel like because of the excess eating and drinking of the holidays you are on sugar overload? Even if you don’t notice, you might be experiencing some side effects that will key you into the fact that your body has been taking in too much of the nasty white stuff and that soon it will start to wreck havoc on your entire system.
Here are a few examples:
1. Weight gain, especially near your waist. Your body quickly converts the simple sugars to glucose, which can cause weight gain around your mid-section.
2. Low energy. Isn’t sugar supposed to give us that burst we need? It’s simple sugar that makes our insulin levels rise, which in turn makes us crash soon after. Processed foods, enriched flours (like white bread), and high glucose level foods will cause this.
3. Moodiness. Sugar can make you moody by playing on the serotonin levels in your brain. It converts quickly into blood sugar and rapid bursts of energy are followed by mood slumps.
4. High blood glucose levels and/or insulin resistance. Hunger and cravings for sugar or carbohydrate rich foods. People with high blood insulin are hungry and nothing will satisfy their appetite like carbs! Acne and/or large pores are also a sign!
5. High levels of triglycerides (energy stored in fat cells) in your blood. After you eat, your body converts the calories that you don't need into triglycerides and stores them in your fat cells to be used for energy later. While you do need triglycerides to supply your body with energy, having too many triglycerides in your blood can increase your risk of heart disease.
Now...ways to cut the sugar out!
1. Eat a breakfast with protein. Within 30 minutes of waking, have a meal with at least 10g of protein to stabilize your blood sugar. My favorite is to workout early and follow with a protein-packed smoothie.
2. Switch to brown foods. Add high-fiber whole grains into your diet—eat whole wheat instead of white bread, brown rice not white, etc. I have a tons of whole grain recipes on my Pinterest boards, so check them out! Small switches lead to big results.
3. Say sayonara to packaged foods. Avoid all refined foods such as cereals, candy, cookies, sweetened beverages, etc. Does this mean alcoholic beverages? Yes! Save for special occasions. Also, while you are detoxing from sugar overload, eat less-sweet fruits like berries, instead of kiwis and mangos.
I know these seem tough in the middle of the party scene, but TRUST ME you will be happy you starting taking care of yourself before the 1st of the year. While everyone else is trying to get back into shape, you will have a few weeks under your belt. And by that time without the sugar, you'll need a new belt to fit into your old jeans! Or just buy skinny jeans. I feel like that is the more fashionably way to go. #fashion and #nutrition #advice
Locals - stay tuned for mine and Dr. Massa's Wellness Workshops starting in January at Advanced Natural Medicine of Jupiter. First topic mid month? Sugar Blues!
Sources and Additional Reading:
Institute for Integrative Nutrition, 2010