Get your Sugar Detox on!

Sugar: the death of many a health goal. Whether you’re trying to lose weight, improve25593216_10101928426754833_1827350616_o digestion, keep your immune system strong, lower cholesterol, manage IBS, lower pain and inflammation, eliminate migraines, improve depression and anxiety, and so on… sugar makes it all so, so much harder. Studies have shown that white refined sugar is even more addictive than cocaine and heroin, so no wonder it’s so difficult to quit! Excessive sugar intake is now considered to be a public health crisis, for many reasons.

And “detox”… a word that some will scoff at. What do I mean when I say you can “detox” from sugar? Detoxification is defined as the process of removing toxic substances or qualities. Yes, white refined sugar is toxic, and yes we’re removing it. Yes, sugar addiction and cravings are toxic to your health, and yes we’re removing them. No, it won’t hurt, you won’t suffer, and you won’t hate me.

20 Reasons Why Sugar Ruins Your Health

  • Sugar can suppress the immune system.
  • Sugar interferes with absorption of calcium and magnesium.
  • Sugar can weaken eyesight.
  • Sugar can cause hypoglycemia.
  • Sugar can cause a rapid rise of adrenaline levels in children.
  • Sugar contributes to obesity.
  • Sugar can cause arthritis.
  • Sugar can cause heart disease and emphysema.
  • Sugar can contribute to osteoporosis.
  • Sugar can increase cholesterol.
  • Sugar can significantly increase risk of cancer.
  • Sugar can contribute to diabetes.
  • Sugar can cause cardiovascular disease.
  • Sugar can make our skin age by changing the structure of collagen.
  • Sugar can produce a significant rise in triglycerides.
  • Sugar can increase the body’s fluid retention.
  • Sugar can cause headaches, including migraines.
  • Sugar can cause depression.
  • Sugar can contribute to Alzheimer’s disease.
  • In intensive care units, limiting sugar saves lives.
(Adapted from 146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, Ph.D.)

 

LETS BEGIN YOUR DETOX!

We will first want to identify all sources of white refined sugar in your diet. Read the ingredient listing on your labels. You’ll find sugar is lurking in everything from ketchup to yogurt, and there are countless trick names for white sugar. (evaporated cane juice or cane juice extract anyone?) Luckily there are many healthier alternatives. Is there sugar in your ketchup? Try buying an unsweetened version or crushing/pureeing fresh tomatoes instead. Sugar in your yogurt or almond milk? Buy an unsweetened version instead and sweeten with berries and/or a touch of honey.

You’ll find that choosing whole foods over processed foods (eg. oatmeal instead of boxed cereals) will make it much easier to avoid added sugar. Many of the “low calorie,” “low sugar,” or “sugar free” diet and snack foods on the market are chock full of junk that will not support your health or your goal of eliminating sugar. We also want to avoid chemical sweeteners as much as possible (such as aspartame & sucralose/Splenda), which may seem tempting when you are trying to avoid sugar. Not only are they all toxic to some degree, they will likely leave you craving more sugar later and this detox will be more difficult to accomplish. Studies have found that people who consume artificial sweeteners and “diet” foods tend to weigh more. And did you know that about 10% of people actually still get blood sugar fluctuations from synthetic sweeteners?

Now that you’ve identified the sugars, we need to identify the WHY. Why are you jonesing for it?

  1. White refined sugar is highly addictive. As you replace it with the gentle, whole food sweeteners we’re about to discuss, you’ll begin to escape its grip. When you consume sugar, do you tend to crave it again later in the day? Many do, and that’s the cycle we need to break. Once you’ve eliminated it entirely you can enjoy healthier versions of your favorite sweets, with complete control over your sugar intake, vs the sugar controlling you.
  2. Dehydration = Cravings. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens.
  3. Eat sweet vegetables and fruit. They are sweet, healthy and delicious. Some examples of sweet vegetables include onions, sweet potatoes, rutabagas, parsnips, taro root, celeriac, yucca root, blue heirloom potatoes, and beets. The more you eat, the less you’ll crave sugar. These foods will give you a subtle sweetness, but are significantly lower in sugar. Your body says- hey, I got the right carbs & sugars I need… I guess I don’t want the unhealthy carbs & sugars as much! And because they are vegetables, they are incredibly nutrient-dense and have a healing effect on your body.
  4. 25589836_10101928431425473_1313811579_nExplore sweet spices & herbs. Fennel seed, star anise, allspice, coriander, cinnamon, nutmeg, anise hyssop, sweet cicely, cloves and cardamom will naturally sweeten your foods without the sugars. (and they all have great health benefits, some even used as medicines!)
  5. Use whole food sweeteners. Make the switch to the sweets that nourish you. Gentle sweeteners like maple syrup, brown rice syrup, raw honey, or maple sugar give you the flavors you need, but also supply essential nutrients. Honey for example has potent antimicrobial benefits and can be used for treating allergies, and maple syrup is a good source of b vitamins, manganese, and zinc. With this depth of flavor and nutrition you’ll find you need less of them to attain the same level of sweetness white sugar gave you in recipes. There are lots of really nice gentle sweeteners, I just like to look at where it comes from. If it takes lots of processing, solvents, bleaching, and the use of other chemicals to make it, then that’s a telltale sign that it’s not good for you. If it’s something you could easily make in your kitchen (we make maple syrup from the trees in our yard every year, for example), go ahead and eat it. When your favorite recipe calls for 1 cup of white sugar, use ½ to ¾ cup of maple syrup or honey instead. This allows you to enjoy small portions in moderation, without finding yourself desperately digging around for more sugar a few hours later.
  6. Get moving. Regular exercise will help boost mood, increase energy, balance your blood sugar levels, and alleviate stress and tension without medicating yourself with sugar.
  7. Add non-food sweetness to your life. Cravings for sweets aren’t always about food. When you are tired or stressed, your body will crave energy and comfort… and sugar is the quickest, easiest instant gratification that many of us find. Sometimes we are simply craving sweetness from other areas of our lives like relationships or hobbies, or we crave foods out of boredom or stress.
  8. Old habits die hard. Is there a food you just grab without thinking, or that is a part of your daily routine? Maybe a not-so-healthy favorite childhood dessert? Identify, address, and get guidance and support in changing that bad habit to a good one.
  9. Protein intake. Too little or too much protein (yes, as with any other nutrient you can overdo it and it’s more common than you think!) can result in cravings for sweets. This is a problem I help a lot of clients sort out. Some people do great with animal proteins, some need vegan or vegetarian proteins. Too many animal proteins like meat or dairy can mean less fiber in your diet, so portions, balance, and moderation is important for omnivores. Respect your body’s individuality and experiment.

For your first 3 days, indulge in all of the aforementioned foods as much as you need, but zero white refined sugar. Unbearable sugar craving? Eat a spoonful of honey. Or 8. Whatever you need to get through it. (YUM!)

Once you’ve accomplished all of this, your next step is to pare down your total sugar intake. Watch your portions. Even healthy sweets contain sugars that easily add up, so your next goal will be to get your total intake down to 40 grams per day. For a couple days, track your total grams. I recommend the myfitnesspal app, or use this website: http://nutritiondata.self.com/ to get nutritional information. To navigate the website, you will search for your food (or ingredients used to make your food) in the top search bar, locate your specific food, then record the total grams of sugar for your serving.

Some examples of sugar content:

1 tbsp raw honey: about 16 grams

1 tbsp maple syrup: about 12 grams

1 medium apple: about 14 grams

1 medium carrot: about 3 grams

1 medium sweet potato: about 6 grams

Where are you finding the majority of your sugar intake is coming from? How can you replace or reduce that particular food?

Ideally, you should be getting a total of at least 7 servings of fruits and vegetables daily. By aiming for 4-5 servings of vegetables, that will help to crowd any excess fruits you are getting. Did you know that each daily portion of vegetables reduces your overall risk of premature death by 16%, but each serving of fruit reduces your overall risk of premature death by only 4%?

You now have some great tools for beating that nasty little sugar bug! Remember- focus on adding in and creating abundance & variety, rather than focusing on restriction & denial. Vibrant health is a journey, not a destination- celebrate each day that you continue to make progress!

USEFORCOVERhairedit

If you feel you need more personalized and in depth guidance, this is what I help people with every day! Sugar intake is only one facet of health; in my one-on-one personalized holistic health programs, we visit every area of your life and health in depth, to ensure you accomplish all of your health goals permanently. Bad habits can be hard to overcome for good- but our comprehensive programs give you the personal guidance, support, recipes, accountability, and tools you need to make these and other positive changes last a lifetime.

JANUARY 2018: Don’t miss the 2018 Weight Loss Program!  90% of diets fail… do you want  to be one of those 90% or do you want the expert guidance necessary to be one of my success stories?

Contact me at 920-327-2221 or megan@aayushealth.com for your free consultation!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram

for more recipes and healthy living ideas!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

 

 

Advertisements

Decadent Raw Chocolate Chia Pudding

SONY DSC

Raw, unprocessed cacao is as healthy as it gets- and this is exactly what all chocolate starts out as. In its unprocessed form, it contains a plethora of nutrients that are lost during the processing into dark or milk chocolate. Not only are the candy bars you see today devoid of cacao’s nutrients, they have unhealthy additives like white sugar, artificial flavors, and trans fats added to them.

So why not get the benefits of the real stuff and make your own sweet treats? Raw cacao, usually sold as nibs or a ground into a powder, has some really powerful health benefits. According to studies published in “Journal of the American College of Cardiology” and the “Journal of Internal Medicine.”, it reduces your risk of stroke and heart attack. Cacao is rich in polyphenols, which serve as antioxidants and inhibit blood platelets from forming a clot. This superfood has been shown to lower your LDL (bad cholesterol) while raising your HDL (good cholesterol). It is rich in resveratrol, a powerful antioxidant, and phenethylamine, the “love” neurotransmitter, that boosts mood and libido. Cacao’s high chromium and coumarin content help to balance blood sugar, prevent diabetes, and promote weight loss. Do you ever get chocolate cravings? This could indicate a magnesium deficiency- add in some raw cacao to get your magnesium fix!

Decadent Raw Chocolate Chia Pudding

Ingredients:

1 cup flax, macadamia or almond milk (or whatever you prefer!)

1/3 cup chia seeds (heaping)

1.5 tbsp maple syrup (grade B if possible)

1.5 tbsp raw cacao powder

¼ tsp real vanilla extract

Directions:

In a small bowl, mix together the milk and chia seeds. Let sit for about 10-20 minutes, mixing occasionally, until it turns into a gel. Add in the maple syrup, cacao powder, and vanilla. Sprinkle with raw berries if desired. Serve cold and store leftovers in the refrigerator.

*Not a fan of chocolate? Hold the raw cacao and add a bit more vanilla and some fresh berries. (as pictured on right)

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Copyright Megan Normansell 2018 All rights reserved. 

Cilantro Detox for Cilantro Haters (and lovers!)

image

You see this picture?  It pains me. Deep down to my very soul. Why?  The acrid odor filling my kitchen. Even worse- the FLAVOR.  Oh the terrible flavor!

You see,  I am a part of a rather large group of people who DESPISES cilantro. Apparently there’s some sort of gene that  makes you either deeply adore the flavor or be completely repulsed by it.  Now, I love the IDEA of it.  Cilantro really is such a gift- it gently chelates heavy metals like mercury, lead, and aluminum from the body. It contains phytochemicals that are antibacterial, antifungal, and antiviral, shown in studies to destroy salmonella and the common cold. It’s anti-inflammatory, and anti-oxidant. Studies have shown it fights various forms of cancer. It’s been shown to have a calming effect, and be beneficial for sleep and anxiety.

So how do you get the benefits if you don’t particularly look forward to eating it?

My husband got the DTaP shot last year, so I promptly put him on a regimen of encapsulated cilantro to detox the aluminum, glutaraldehyde, formaldehyde, polysorbate 80, and mercury found in the shot. Pills are nice, but they do get pricey. And because they are dried and not fresh, you can lose some of the potency over time.

My daughter was also recently lead poisoned from the trim, doors, and bathtub in our home, which led me to try to find an easy way to administer the cilantro to her.

So on my last trip to Woodmans, I bought a giant bunch of fresh organic cilantro. It was really cheap. I’m not about to ruin perfectly good food by seasoning it with the herb, so I figured- hey, why not juice it? Then I can take a quick shot of it with a chaser every day and be done with it. (Honestly, I’d rather do a shot of cheap vodka than a shot of cilantro, but so be it.)

I added a bit of fresh pineapple to liven up the flavor a bit, and it surprisingly ended up making quite a bit of juice. Enzymes, phytochemicals, and good bacteria all intact, love it. I decided to store some in my fridge, and then make frozen cubes with the rest of it to preserve it long term. I love using this preservation method with juices, infusions, herbs, and even my homemade elderberry syrup. (You should see my husband’s face when he goes to the freezer hoping for ice cubes and all he finds is elderberry cubes. He’s probably going to hate me when he sees my new concoction. Ha! Oh, I adore you Matt- sorry!!)

image

So now I have a long-term supply of concentrated, healing cilantro juice. I made another juice with fresh pineapple and cucumber, and added a bit of the cilantro to it for my daughter. As you can see, she LOVES it. Bottoms up!image

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Amp Up Your Morning Eggs

SONY DSC

This is a simple way to add more plant power to your omelettes- quinoa! 

This omelette was made with 2 whole eggs, whipped with about 1/4 cup of cooked red quinoa. It is filled with organic spinach, organic orange bell peppers, onions, and raw organic local cheddar. 

Why quinoa? 

It’s an excellent food for heart and lung health, energy, and endurance. It’s also very high in complete protein and fiber- this recipe has about 15 grams of protein and 4 grams of fiber. The vitamins, minerals, and phytonutrients in quinoa, such as b2 and magnesium, help with metabolism, tissue repair and growth, enzyme activity, brain function, balancing blood sugar, detoxification, and keeping bones and teeth healthy.

Tropical Tendonitis Treatment

887126_10100237231478723_526790085_o

It tastes like summer! Super crisp and refreshing… if I close my eyes I’m on a tropical beach somewhere…

Ingredients:

1 pineapple
1 apple
1 large cucumber
1 bunch of endive
Fresh turmeric root (or add ground turmeric after juicing if you can’t find fresh)
Slices of lemon for each glass

After juicing all the produce, squeeze a bit of fresh lemon juice into your glass. Juicing whole lemons tends to be rather overwhelming, so this enables you to get just a touch of the flavor.
*Note: Always juice the tough, inner core of pineapples. Most of the bromelain, a powerful enzyme, is contained here.

The Benefits:
Cleanses the blood and liver, aids digestion, boosts immune system, lowers cholesterol & blood pressure, soothes insect bites & migraines, fights inflammation, dissolves uric acid, prevents hardening of blood vessels, dissolve gallstones, thins the blood, prevents blood clots, regulates glands, detoxifies metals, cleans the bladder, protects against radiation, intestines healthy, stabilize blood sugar, normalizes heart rhythm, and helps the muscles to function properly.

May help treat:
Obesity, cancer, goiter, edema, allergies, bronchitis, pain, diabetes, tendonitis, lung problems, heart disease, muscle disorders, arthritis, liver and kidney problems, flu, colds, asthma, heartburn, gout, diabetes, fevers, rheumatism, esophageal cancer.

And yes, THIS is what you will get- what a fancy way to get healthy!
SONY DSC<

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221