4 Types of Sugar Addiction… and How You Can Overcome Them

The fact that an overabundance of sugar in the diet can lead to many health problems is hardly news to anyone. However, in his new book, ‘Beat Sugar Addiction, Now!’ Dr. Jacob Teitelbaum suggests sugar addiction is a sign of underlying health problems. He identifies four main types of sugar addiction defined by the health problems triggering them, and gives guidance for overcoming the problem. When you understand the four sugar addiction types and determine which one sounds the most like you, it may be easier to go through with a quitting sugar detox.

Thyroid Failure

Do you often find yourself stressed, tired and burdened with sweet cravings? Are your muscles tense and do you suffer from frequent headaches? These are all signs of an underactive thyroid.

The first step to solving this issue is to drink more water, and cut back on caffeinated beverages. Your body would also benefit from a no sugar diet, one that is lacking in processed foods and flooded with whole foods that not only take longer for the body to digest, but also keep blood sugar levels stable. After adjusting your diet, pay close attention to not only the amount of sleep you are getting, but the quality. Getting more sleep will optimize your energy levels and reduce your appetite making sugar cravings a thing of the past.

Yeast Infection

Is it seemingly impossible to get through your day without bread or some form of sugar? Do you regularly take an antibiotic or antacid? Both of these have a negative effect on the yeast build up in your body. While antibiotics kill the good bacteria, antacids neutralize stomach acid that should be taking care of the bad. Together, this triggers an over-population of yeast which feeds on sugar and causes cravings.

When you give into these cravings, the yeast continues to grow and puts you on the roller coaster of cravings and energy crashes throughout the day. These cravings become constant when you add in the stress-induced hormone cortisol which suppresses the immune system and allows yeast to run wild.

The best way to tackle a yeast infection is by switching to a no sugar diet, and include a probiotic supplement in your daily routine.

Adrenaline Overload

Commonly known as ‘Hanger,’ those who suffer from adrenaline overload are often irritable when they are hungry and feel stressed or faint when standing. Those falling under this category may also find themselves with frequent sore throats, thirst and trips to the bathroom. The adrenal glands sit around the kidneys and pump out stress hormones. When under constant pressure the glands become sluggish causing cravings for sugar for an energy boost.

To overcome the sluggish feeling, eat smaller protein-packed meals throughout the day to keep energy levels up and make it easier to undergo a quitting sugar detox.

Menopause of PMT

If you experience mood swings, low sex drive, irregular periods with insomnia, headaches, fatigue and hot flashes the week prior to your period, you could fall under this type of sugar addiction.

Whether you are going through menopause, perimenopause or PMT, when hormone levels drop women are more prone to insulin resistance. These changes intensify cravings for sweets since sugar releases the feel-good hormone serotonin.

By switching to a no sugar diet especially during these sensitive times, your body will be better able to produce prostaglandins-a substance known from improving mood. You may also wish to take Vitamin B6 which helps eliminate the deficiency of prostoglandins.

Former Sugar Addicts Share Best Secrets for Kicking the Habit

Do your sugar cravings seem to be even more out of control during the holidays? If every corner you turn you are fighting the battle to stay strong on your I quit sugar resolve, but are continuously tempted, let us help. A few former sugar addicts have gathered together their best tips for kicking the sugar habit to the curb-no matter what time of the year you try.

Just DO It!

No, we are not stealing the famous Nike slogan here. Our advice is to stop putting off til tomorrow what can be done today. The longer you wait to quit your sugar addiction, the less likely it is to actually happen. There is always another excuse, or another holiday or event right around the corner, but there are other ways to celebrate than with sugary foods. Start today!

Become a Label Reading Expert

Knowing the many names sugar is snuck into your food is the first step, and reading labels like a detective is next. Whether you have a coupon for a brand you have never used or a friend raves to you about an amazing new sauce you must try, read the labels first. Without checking for hidden or added sugar content, you will never be able to fully say I quit sugar.

Beware of the Inner Aisles

When planning your grocery shopping trip, plan to spend your time around the perimeter of the store. The inner aisles are typically where sugar laden, prepackaged and over processed foods are stored. If you avoid them completely, chances of putting something with added sugar in your cart are slim.

Give Yourself Two Weeks

Sugar cravings will be drastically reduced, if not completely eliminated by simply going for two weeks without sugar. These two weeks will be hard as you go through withdrawal symptoms which may include irritability, mood swings, headaches, and even shakes. But, don’t let yourself cheat no matter how hard it gets!

Practice Therapeutic Journaling or Mindfulness

Whether you write all your feelings in an I quit sugar journal, or become more aware of the thoughts and feelings you have toward sugary treats, both of these techniques have been used to help people overcome sugar addictions.

Make a Meal Plan-and STICK to it!

Before heading out the grocery store, make a plan of what you will eat at every meal for this two week period. Write down only ingredients needed to make those meals on your list and purchase only what is on your list. Having your plan in hand will help you to be strong when surrounded by your old favorite temptations.

By following these tips, you too will be able to overcome your sugar cravings and be well on your way to living a sugar free lifestyle.

 

6 Steps to Cutting Out Sugar During Holidays

Let’s face it: Sugar is in EVERYTHING. Whether it is in an obvious form, or hidden under strange names, the sugar content in most foods makes it almost impossible to quit craving sweets. the good news is that learning how to stop eating sugar doesn’t have to be as hard as some people make it. Here are six tips to help eliminate sugar from your diet during the holidays, or any other time of year.

Skip the Salad Dressing and Opt for Olive Oil & Vinegar

This simple step can take your salad from an unhealthy mess back to the healthy dish it was meant to be. Salad dressings are full of added sugars or even high fructose corn syrup which will wreak havoc on your sweet cravings. Also, beware of any dressings marked ‘low fat’ as they typically are higher in sugar content than others.

Stay Hydrated

This doesn’t mean from all of those sugar laden holiday drinks out there. Instead, aim to drink one full 8-oz glass of water every hour to not only ward off sweet cravings, but also aid in your digestive process and increase your metabolism.

Make Your Own Coffee or Tea

Not only is making your own drinks at home cheaper than a daily trip to Starbucks, but you also have control over the amounts of added sugar by choosing what to put in it. If a completely sugar free lifestyle is your goal, go easy on sugars and creamers and try drinking it black.

Pack a Protein Rich Snack

Whether you are simply running an errand or going to work, packing your own protein filled snacks will not only keep you fuller for longer periods of time, but will also keep you from grabbing for the candy bar around 3 pm when you feel the slump coming on.

Plan Meals that do Not Revolve Around Pasta, Bread & White Potatoes

These items are digested the same as glucose, and therefore have similar after affects of sugar. To control binge eating, avoid any meal with these items in them.

Take BBQ Sauce, Ketchup & Mustard Off Your Shopping List

Most condiments are sugar laden and will quickly derail you from your goal of becoming sugar free.

If you are craving sweets more than usual during the holiday season, following these tips to cut back will help control the amount of added sugar you eat. If you are ready for a fully supportive program to help you overcome your sugar addiction, Sugar-Zen can help. Each of the four levels is designed to help sugar addicts at different points on their journey to becoming sugar free. Learn more about the power of Sugar-Zen, here.

Holiday Survival Strategies for Those on a Sugar Free Diet

The holiday season is in full swing, and can be a stressful time for many-especially those trying to maintain a sugar free diet. Learning how to quit sugar addiction is hard enough, but with the holiday feasts, parties and goodies thrown in, it is even more difficult. Here are some our favorite strategies for sticking to your sugar free diet during this busy time of year.

Stick to Your Exercise Routine

Not only will exercise help you stave off your sugar cravings, it will also help you handle the stress of the season and maintain a bit of normalcy during the craziest time of year. After a good workout, many people find it easier to make healthier food choices, and experience the natural mood boosting effects of endorphins.

Start a New Tradition-That Doesn’t Revolve Around Food

Even in the season that revolves around sugar, candy, cookies and other treats, there are plenty of things to be done that have nothing to do with eating. Grab a group and go for a sleigh ride, have a snowball fight or snowman building competition. Create homemade ornaments and deliver them to the elderly in your neighborhood, or even go caroling at a local nursing home or children’s hospital. The opportunities are endless and will fill you with Christmas cheer without filling out your waistline.

Forgive Yourself for Slip-ups

Nobody is perfect, and forgiveness is important when slip-ups happen. Instead of sabotaging your no sugar diet completely, if you do eat a cookie or piece of gingerbread, forgive yourself and move on. Don’t let yourself binge by justifying that you already messed up and can now give into other treats. Start over with fresh resolve to be completely sugar free.

Don’t Give In To Food Pushers

Inevitably at every family meal there will be at least one relative who tries to get you to binge on their homemade goodies. The trick is to understand what the food pusher really wants. Most often then food itself is just a proxy, and the family member really needs to be reassured that you like and appreciate them. While their behavior often leads to a guilt trip about not eating their special goodies made just for you, they really just need emotional reassurance that you care. Spending quality time with this person during your visit or simply telling them how much you love them may be enough to head off the battle before it begins.

If that is not enough to make Aunt Bertha stop shoving her famous gingerbread under your nose, here are a few ways to ward her off:

  • Let “No, thank you” be enough. Don’t try defending your reasoning for living sugar free or how you quit your sugar addiction
  • If no, thank you is not enough, follow it with a personal question about that person’s life. For example, “No, thanks, but I heard you are going to Disney World soon?” or any other open ended question that takes the spotlight off you
  • Tell the food pusher you are so full, but would love some for leftovers to take home. When you get home, toss the dish in the trash to stick to your guns about being sugar free without all the guilt

By following these tricks, you can stick to your sugar free diet without hurting other’s feelings, and come January 1, you will be far ahead of all those who choose to indulge during the holidays.

 

How to Quit Sugar During the Holidays

When undergoing a quitting sugar detox, any time of the year can prove to be a challenge, but during the holidays is even more so. If a no sugar diet is your goal, here are some solutions to help you achieve it.

Start in the Kitchen

While many of us have been taught that wasting food is bad, if that food is the source of addiction, throwing it out may not be such a bad thing. The first step to becoming sugar free is to clean your kitchen throwing out every sugary food it contains. Once the kitchen is free of temptation, don’t restock your supply. This makes giving into cravings more of a challenge, and will empower you to overcome them once and for all. When your friends and neighbors bring over their homemade goodies, tell them thank you and either regift them or throw them right in the trash without a second thought.

Breakfast Truly is THE Most Important Meal of the Day

But, not when it is full of sugary and carb filled choices. Learn to say no to the donuts, bagels and cereal (which should no longer be in your pantry if you started with a kitchen purge) and instead opt for a protein filled meal to keep you fuller for longer periods. Think breakfast smoothies containing fresh fruits, flax seed, and coconut milk or poached eggs and quinoa for a more savory option. Whatever you choose to fuel your morning, don’t let yourself get to the point of starving before eating, as really hungry people tend to make poorer food choices. Especially when celebrating the holidays, choose options that will fill your family through all the present opening, game playing and movie watching fun that your day may hold.

Add Probiotics to Your Daily Routine

Adding a high quality probiotic to your diet while going through a quitting sugar detox will help reduce inflammation caused by bad bacteria in your gut, and strengthens the immune system. Foods containing probiotics include saurkraut, kimchi, miso and other fermented foods or drinks. These can be helpful to eliminate sugar cravings for good, and can easily be added as side dishes at any holiday family gathering.

Skip the Holiday Drinks

Not only can calories from these specialties add up, so can the sugar content! Drink water to stay hydrated, increase your metabolism and improve your digestion.

While these tips alone will not completely eliminate your need for sugar during the holiday season, they will provide a good start on your path to a no sugar diet year round.

 

Eliminating Sugar Through Mindfulness

Mindfulness has become quite the buzzword of late, and has been used to help people overcome some of their biggest challenges including sugar cravings. But, what exactly does it mean, and how can one become more mindful of what they are eating? Here are our best tips.

Mindfulness Defined

Mindfulness can be defined in two ways:

1: The state of being aware of something

2: A mental state achieved by focusing one’s awareness on the present moment while also acknowledging feelings, thoughts & sensations

Put simply, being mindful allows you to live in the present moment and be aware of feelings and thoughts you have toward any given situation. By practicing mindful techniques, people all over the world have been able to overcome even their toughest addictions or challenges.

Mindful Eating

Since being mindful includes being fully aware of what is happening both within and around yourself at any given moment, mindfulness can be applied to any daily activity, including eating.

Being mindful of your food choices includes taking notice of smells, flavors, colors and textures of the food you eat. To be fully aware of these things, you should rid yourself of distractions like reading, watching TV or playing on the computer.

To become more aware of your food choices, we recommend starting slow and eating one meal per day, paying close attention to the details of the food selected. Eat slowly and aim to take a full 20 minute period to eat your food. To enhance your experience, and help you slow down try holding your utensils in your non-dominant hand, or using chopsticks if you don’t usually. Take smaller bites and focus on chewing each to its fullest.

While enjoying your meal, think about where it came from. Is your food sugar laden and mass produced, or did it come from a farm, to the grocery store and into your home for preparation and cooking?

I Quit Sugar Through Mindfulness

Being able to completely eliminate your sugar cravings through mindfulness alone will take time and practice, but it can be done. Along with the tips listed above, being mindful means being in touch with your inner emotions. Before opening the fridge or raiding the pantry ask yourself if you are really hungry, or if wanting to eat is coming from habit, boredom, sadness or loneliness, celebrating or some other emotion. If you are not truly hungry, go for a walk, call a friend, read a book, drink some water or participate in some other activity to keep your mind off of food.

Mindful eating will not only reduce your daily caloric intake, but will also help you make better food choices in the long run, and enjoy more fully the foods you choose to enjoy.

Quit Sugar The Natural Way

We all know that excessive amounts of sugar are not good for the body, but learning how to stop eating sugar when the body is craving sweets is a tough challenge to overcome. Here are our best tips to stop eating sugar and beat your sweet cravings the natural way.

Avoid or Eliminate Processed Foods

Whether its refined sugar or artificial sugar substitutes, processed and prepackaged foods contain high amounts of sugar which has been shown to increase your cravings for sweets further. Staying away from aisles containing these foods during your grocery shopping trips is the first step to overcoming cravings naturally.

Drink Water

Oftentimes even hardcore athletes mistake thirst for hunger cravings and grab for something sweet. The next time you are craving sugar, grab a full glass of water before eating anything. Not only will it help you feel fuller, but the better hydrated your body is the more likely it is that your cravings for sweets will be reduced or eliminated.

Eliminate Emotional Eating

Most people are guilty of sitting on the couch, binge watching the latest series to hit Netflix while eating their favorite snack. Or, simply grabbing something sugary because they are stressed, bored, tired, anxious, in a bad mood, or some other emotion. Instead of eating your feelings, the trick is to think before stuffing your face. Ask yourself if you are eating an emotion, or because you are truly hungry, and if the answer is in fact due to hunger, grab for a protein packed snack to fill you up without the nasty side effects of sugar.

Exercise

While it has been hotly contested lately if exercise makes you more hungry, it has also been proven that taking a walk, run, yoga class, or other form of exercise will increase endorphins and make a person happier. The effects of exercise do not come with a sugar crash a few hours later.

Pack in Your Minerals

When a person is deficient of trace minerals including magnesium, chromium, vanadium, and zinc, their glucose levels are often thrown out of balance causing cravings for sweets to be more intense. Incorporating more leafy green vegetables, meats, cheeses and whole grains into your diet will help your body receive the minerals it needs while decreasing cravings for sweets.

By following these five tips, you will be able to put the days of craving sweets behind you, and wean yourself off sugar with a natural approach. For more help with quitting sugar in a natural way, learn more about Sugar-Zen, our all-natural, food-based capsules that help kick sugar cravings to the curb-for good.

Follow This One Rule to Stop Sugar Cravings

If you had to pick one food group to incorporate more fully into your diet that would not only keep you fuller for longer periods, but also reduce sugar cravings, what would it be?

If you choose protein, you are probably already aware of the many benefits it has when learning how to quit sugar addictions. For those of you who chose a different food item, read on to learn how packing in the protein can be your ultimate weapon against sugar cravings.

Protein for Breakfast

Mornings are usually a pretty hectic time. Between getting up and getting ready for the day, getting the kids out the door for school, and packing lunches, breakfast can easily become an afterthought full of refined sugar and sweetened carbs. However, if you fight the urge to grab for the box of cereal and instead take the time to plan a protein rich breakfast, you will feel fuller and more energetic throughout the day and be less likely to binge on sugar filled snacks.

Studies show that eating a nutritious breakfast is linked to improved mineral intake, improved performance throughout your day, lower cholesterol levels and less risk of obesity. These studies also prove the old adage that breakfast is the most important meal of the day to be true.

Protein Throughout the Day

University of Missouri researchers found that when young women ate protein rich snacks they felt less hunger pains throughout the day and ate less at dinnertime. By not indulging in salty or sweet snacks throughout the day, and instead trading them for protein, your body is more likely to get the vitamins, nutrients and healthy fats it needs to ward off the sugar cravings. When dishing up your meals, the general rule is that 20-25% of your plate should be food that is rich in protein.

Protein Through the Ages

Living a sugar free diet is beneficial to persons of all ages. Bournemouth University conducted a study in 2016 that found many people of advanced age are not eating enough protein. Protein helps the body build and repair which means that a deficiency is particularly dangerous among the elderly, pregnant women, those with illnesses, and children.

Ironically, these are also the groups more likely to grab for sugar laden snacks. By incorporating protein sources into the diet, even people in these categories can improve their diet, and learn how to quit sugar addictions.

Stop Sugar Cravings in Their Tracks

If you are trying to get to a sugar free diet, adding protein is your ultimate weapon to beating the cravings, and learning how to quit the sugar addiction.

 

Stop Eating Sugar in 5 Days

By now the million reasons why you should quit sugar are nothing new. However, that doesn’t make the task of undergoing a quitting sugar detox any easier. The good news is that within a few days you can dramatically reduce your dependence on refined sugars by following our expert tips.

Day 1: Focus on incorporating high protein and high fiber foods

Foods that are rich in protein and or fiber will help you stay fuller for longer periods of time and reduce the urge to grab for that sugary snack. About 1/4 of your meal should consist of protein and healthy fats. A few ideas are eggs, hummus, olive oils, almonds, avacado and salmon.

Day 2: Eliminate bread, pasta & other refined carbs

Since these foods are converted into simple sugars when digested, they create the same roller coaster of crashes and spikes as a candy bar or glass of chocolate milk. To avoid taking your body on this ride, replace breads and pastas with green leafy veggies and other complex carbs which take longer to digest and keep you fuller for longer periods. Arugula and kale help during the quitting sugar detox phase.

Day 3: Drink water

By this point you already know that in order to be completely sugar free, you need to eliminate sugar filled beverages. These include fruit juices, energy drinks, all kinds of soda-especially diet, and any other sugary beverage of choice. Today is going to be focused on drinking water. Not only does water help you stay hydrated and reduce sugar cravings, it also helps flush excess amounts of sugar from the body and can lead to weight loss as well.

Day 4: Introduce sour foods

When attempting a no sugar diet, sour foods including sauerkraut, kimchi and fermented foods or drinks are your best friends. Not only do they eliminate cravings for sugar, but they also aid in digestion.

Day 5: Push Through the Withdrawal Symptoms

If you have not already experienced detox symptoms at this point– shakiness, headaches, brain fog among others–they may express themselves more on day 5. Continue following the advice for days 1-4 an push through. Sugar-Zen capsules also come in handy to help eliminate sugar cravings and continue successfully through your quitting sugar detox. The all-natural and food-based capsules are accompanied by a supportive pathway to help you break up with sugar for good.

While quitting sugar during the holidays may not be ideal for some, this is one mission you CAN accomplish!

 

 

No Sugar Diet at Halloween? Here’s How

If you have started your no sugar diet and are dreading Halloween and the temptations that come with it, we have good news for you: You can do it! Believe it or not, sticking to your no sugar diet at Halloween doesn’t have to be a challenge. Here are a few tips to get through it:

Don’t Pass Out Candy.

Not to say you will stiff your trick or treaters, but studies show that more and more homes are opting to hand out small toys, pencils, erasers, stickers, popcorn balls and other non candy treat items to those in costume. Not only does this benefit you from not having excess amounts of candy lying around, but also helps save the teeth of the trick or treaters in your neighborhood!

Eat Before Hitting the Party.

Whether you are going to an adult party or taking the kids out around the neighborhood to collect candy and treats, ensure you eat a full meal before leaving the house. Keep in mind that the more protein and healthy fats you pack in, the fuller you will be and the better able to say no to all the treats.

Trade Excessive Amounts of Candy to a Dentist Buy Back Program.

Most dentists offices will happily buy your child’s stash for a set amount per pound. The candy is then donated to different charitable organizations. Not only does this give your child a bit extra cash to pick out something they really want, but it also keeps the sweets out of your reach and reduces the temptation.

Forgiveness is Important.

If your quitting sugar detox proves to be too difficult during the season, forgive yourself and move on. Don’t give into the thought that one slip up means you can’t do it. Forgive yourself, start over with new resolve and move forward.

While a no sugar diet may be harder to maintain during Halloween and the subsequent holidays than any other season of the year, it is possible to stay on track and maintain your lifestyle.