Reduce Your Sugar Intake
July 2009
In the June 2009 newsletter I wrote about how to cut the sugar out of your diet. How are you doing so far? In my coaching work, I assist many clients to change the way they think about eating, eat for energy and ultimately lose weight. One of the best ways to lose weight through nutrition is to eliminate grains and sugars. Many people have addictions to sugar and unknowingly fuel their sugar cravings with too many "healthy carbs" and "healthy sweets." For example, things like organic juices, whole wheat breads & pastas, granola bars, whole grain pancakes, cereal/oatmeal, fat-free cookies and too much fruit all create a spike in your insulin levels (vs. eating to keep insulin levels even). Soon enough your craving for another pick-me-up kicks in. Protein at every meal, such as lean meats, eggs and fish combined with dark green leafy vegetables, nuts and legumes are the best way to keep your blood sugars & insulin low and your energy even. Click here for my list of my healthy food suggestions.
Read last month's article to eliminate sugar for 30 days, then you can add back in the occasional sweet. Think of the 80-20 rule. 80% of the time you are eating healthy, real, one-ingredient foods and 20% of the time you give yourself more latitude. Sweets should be a treat, rather than a daily habit.
Here are two recipes I've recently discovered from Caroline Sutherland that are an occasional sweet treat, without spiking your blood sugar levels.
Coconut Ambrosia Treats
~ 1 cup coconut cream - melted in a bowl over hot water - stir coconut so that the oil on the top and the pulp on the bottom is mixed together. Mix well. Entire jar can be melted in the microwave for 30 secs X 2 or heated over very LOW heat in a double boiler.
Pour melted coconut cream into tiny, muffin papers - fill 3/4 full
Add any of the following:
1 whole nut - any sort
1/4 tsp toasted sunflower seeds or
¼ tsp toasted coconut
1-2 chopped pecan halves
1/ 4 tsp carob - swirl into melted coconut for a hint of "chocolate" or add a drop of "Chocolate Stevia" or drop in 2 or 3 carob chips.
Place paper cups on a baking sheet and put in fridge or freezer until hardened. These treats will keep indefinitely in the refrigerator or freezer. They will melt at room temperature. Enjoy 1-3 of them with a cup of herbal tea after dinner.
No carbs. Pure coconut. Totally healthy and delicious. Enjoy! Find coconut cream at Whole Foods or order online at www.tropicaltraditions.com
Coconut Almond Flour Cookies
5 cups of almond flour - available at health food stores - or make your own by blending almonds in a food processor until they form a dry meal.
1/2 cup dried cranberries
1 cup walnut pieces
1 cup fine flake unsweetened coconut
1/2 cup melted butter
1/3 cup honey or agave nectar
2 beaten eggs
1 tsp baking soda
1/8 tsp salt
Mix all ingredients. Drop by large tablespoonfuls onto a greased baking sheet. Press flat with a buttered fork. Buttering the fork prevents sticking. Bake at 325 degrees until golden brown (15 - 20 minutes) Makes 3 dozen.
If you'd like some assistance getting your eating habits back on track, try a complimentary 30-minute sample coaching session and see first hand how setting goals, having an eating plan and starting with small steps will lead to feeling healthier and having more energy. (847) 971-3643 or email: andrea@hgcoaching.com
