Confessions of a Nutritionist: Battling Sugar Addiction and Mastering Sweet Victory

As a nutritionist, my journey in battling sugar addiction has been both personal and professional. The allure of sugar and its addictive nature pose challenges for almost everyone, even those in the nutrition field. In this article, I’ll share my own experience with sugar cravings, explore the reasons sugar is detrimental to our health, and provide practical tips on staving off those sweet temptations. The Sweet Seduction: Personal Reflection I, too, have faced the enticing allure of sugar. The journey to better health often involves overcoming personal challenges, and for me, sugar addiction was a formidable foe. Acknowledging this struggle has fueled my passion to help others navigate the complex terrain of sugar cravings. In the shadows of my daily routine lurked a relentless craving that led me to park my car at questionable hours for a chocolate fix and detour road trips for the elusive bag of licorice. Sugar, akin to a drug, induced a euphoric high (which, in reality, was just a dopamine hit). Little did I know that this sugar-fueled journey would take a dramatic turn, leading me to a gestational diabetes diagnosis that transformed not just my pregnancy but the course of my entire life. Fast forward a few years: Despite adopting a more controlled approach to sugar, a new chapter unfolded with a diagnosis only truly understood by those who’ve faced it—breast cancer.  Confronted with this life-altering news, I embarked on a mission fueled by research and determination. Sugar had to go, not because it caused breast cancer, but because, as with alcohol, it had no place in my body. They were both poisons devoid of nutritional value, notorious for feeding the very adversary I now confronted. Noticing the lethargy and sugar crashes, I started avoiding it, becoming aware of the immediate physical effects, like dizziness and headaches. Once I detoxed from sugar, my energy surged, clarity prevailed, my weight dropped, and an overall sense of well-being emerged. My journey toward health and wellness wasn’t a sudden, dramatic awakening. It was a gradual process, a series of mindful choices leading me away from sugar and processed foods. Through this evolution, I found myself on a path extending a guiding hand to those battling sugar addiction, navigating breast cancer diagnoses, and embarking on their own health and wellness journeys. The Science Behind Sugar Addiction Delving into the science, I discovered the addictive nature of sugar. The release of dopamine (which occurs when you consume sugar), the brain’s pleasure neurotransmitter, reinforces the desire for more sugar. Understanding this biological response has been crucial in developing effective strategies for myself and my clients.  According to the Bariatric Center of America, in an article written by Mike Blaney, “Research has found that sugar can be as addicting as cocaine. Sugar has a similar effect on the brain’s reward center as addictive substances.” He says this explains why it’s so hard to overcome that pull toward sugary foods. Staving Off Sugar Cravings: Mindful Eating One of the fundamental tools in my arsenal to fight cravings has been practicing mindful eating. Savoring each bite, paying attention to hunger and fullness cues—what we, Nutritious Life Certified peeps, call “The Hunger Quotient”—and appreciating the flavors of whole foods can help curb impulsive sugar cravings. Your Hunger Quotient is a number on a scale of 1–10. It helps you figure out your hunger level and appetite in a more objective way. For instance, a 10 would mean you’re famished, a 5 is neutral, and a 1 is absolutely stuffed (think post-Thanksgiving meal).  RELATED: How Ketamine Works for Mental Health Balanced Nutrition This cannot be stressed enough: Designing balanced meals that include protein, healthy fats, and complex carbohydrates plays a pivotal role in curbing sugar cravings. Eating balanced meals made up of these three macronutrients stabilizes blood sugar levels and keeps you satisfied, reducing the urge to reach for sugary snacks.  Keep foods like avocado, eggs, sprouted toast, and yogurt in your fridge for a healthy and easy breakfast or lunch. Hydration This one may come as a surprise, but the simple act of drinking water has proven to be an effective strategy in leading us to stop unnecessary sugar consumption. Staying well-hydrated throughout the day helps keep cravings at bay. The Dark Side of Sugar: Health Implications Sugar’s detrimental impact on health cannot be overstated. Sugar consumption leads to obesity, type 2 diabetes, and increased heart disease risk. The consequences are alarming. According to a 2014 study published in JAMA Internal Medicine, Dr. Hu found an association between high sugar intake and the risk of dying from heart disease.  According to this study, high amounts of sugar were also proven to overload the liver, which over time can lead to fatty liver disease. It also raises blood pressure and causes chronic inflammation, which can wreak havoc on our overall health. Energy Roller Coaster Have you ever succumbed to the temptation of indulging in a slice of cake during the midafternoon slump? The initial ecstasy of that sweet treat creates a momentary euphoria, followed by an inevitable crash an hour later that leaves you feeling fatigued and craving even more sugar. This is the infamous sugar crash: a compelling reason to break free from the clutches of this unhealthy habit. Opting for nutrient-dense foods provides sustained energy without adverse effects. In the ongoing battle against sugar cravings, my own journey as a nutritionist has illuminated the importance of adopting a holistic approach to health. By understanding the science behind sugar addiction, practicing mindful eating, and making informed nutritional choices, I’ve been able to conquer cravings and promote overall well-being.  As I continue on this journey, my mission is to empower others to embrace a sugar-conscious lifestyle, fostering a community committed to sweet victory over sugar addiction. (Image: Unsplash)

Why Healthy Fats Don’t Make You Fat

It’s time for fat to ditch its bad-boy reputation once and for all. We promise you—let us repeat that—we promise you, fat does not make you F-A-T. It may have made some kind of sense years ago to explore the idea that high-fat foods turned to fat in our bodies, but that scientific pursuit just didn’t pan out. We’re fat-smart now and we know that you need roughly 25-35% of your calories to come from fats (healthy fats!) in order for you to be your leanest and healthiest self. Here’s the skinny. Why Healthy Fats Don’t Make You Fat All Fats Are Not Created Equal All this studying of fats and fatty acids has left us with the knowledge that all fats are not created equal. First of all, stay away from trans fats altogether. They promote inflammation and are just awful for you overall. The healthy fats we want in your diet are the monounsaturated, found in olive oil, avocado, flaxseed oil, and nuts, and the polyunsaturated in the form of omega-3s, like fatty fish (tuna and salmon), walnuts, eggs, and chia seeds. (Skip polyunsaturated in the form of processed vegetable oils like canola, sunflower, and safflower, which are made up of mostly omega-6 fatty acids.)  These healthy fats are linked to strong immunity, improved cardiovascular functioning, reduced inflammation, and improved brain functioning. Now, for the most complicated fats: saturated. Saturated fats like those in coconut oil and butter (their fat compositions vary slightly but both are high in saturated) have long been linked to increased risk of heart disease and stroke. The American Heart Association reaffirmed that fact with a 2017 study. However, many experts disagree with the report’s conclusions on a few fronts. First, the link is based on the reasoning that saturated fat raises total cholesterol levels, but many studies suggest the link between higher cholesterol numbers and heart disease risk has been overstated. And while LDL is often referred to as “bad” cholesterol, there are different types of LDL, and the total number may be less important than the composition of the actual particles. Small, dense particles are inflammatory and associated with heart disease risk, while larger particles are not. Finally, many experts say studies on saturated fat often look at people eating it on top of an otherwise unhealthy diet—for example, alongside refined carbs, sugar, and not enough veggies and fiber—in which case it could certainly increase inflammation and heart disease risk. A reasonable portion of coconut oil on top of fibrous veggies (or grass-fed butter in a saute pan) in a low-sugar, whole foods, plant-based diet, however, comes with health benefits. Our advice: think about saturated fat as part of your healthful diet but not as a main ingredient. Coconut oil is great, but it’s not kale. Fat Helps You Absorb Vitamins Eating fat helps your body absorb the fat-soluble vitamins A, D, E and K. Your body then stores excess fat-soluble vitamins in your liver and fat cells and uses them as needed. (Which is why overdoing those vitamins in pill form can be toxic.)  Water-soluble vitamins, on the other hand, are excreted pretty quickly if you have enough in your system. Fat Burns Fat, And Fat Burning Foods Exist! It seems counterintuitive, but trust us on this: dietary fat actually helps pull stored fat out of your cells to use for energy. Eating fat boosts metabolic health and helps to break down stored fat to release it out of your system.  So let’s say it together, loud and proud: fat helps you burn fat. Ahhh… Fat is also your body’s preferred energy source, so if you’re just hanging out, fat is the fuel that keeps your eyes blinking, heart beating, and lungs respiring. Fat Keeps You Feeling Satisfied Think back to your high school chemistry class. Carbs are made up of carbon, hydrogen, and oxygen molecules, with simple single bonds connecting them. These bonds are easily broken, and nutrients are quickly pulled into your blood. Not the case with our friendly fats! Fats have complicated double bonds, which require more time to break down in your belly and travel into your blood. This boosts satiety and keeps you full. More satisfaction helps us to eat less, which is the first lesson in How to Lose Weight 101 and rock a healthy body. There are more reasons we heart fat—it insulates the body from the cold and protects organs, for example—but we hope that if you were still harboring the belief that fats make you fat, you’re now convinced that there’s a place for healthy fats in your diet after all. How to Add More Healthy Fats to Your Diet In case you need a little fatspiration (see what we did there?), here are a few ways to get healthy fats in at every meal: Breakfast: Almond butter on Ezekiel toast Snack: Greek yogurt with shredded coconut Lunch: Avocado on kale salad with sunflower seeds and olive oil Snack: Peanut butter on high fiber crackers Dinner: Grilled salmon over quinoa and sautéed red and yellow peppers Enjoy fats as part of your healthy breakfast, healthy snacks, and overall healthy diet Happy, healthy eating! Become a Nutrition Coach Passionate about nutrition and wellness? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income. It’s the perfect way to inspire the next generation of healthier people all across the globe. (Or, you can use the information for your own health journey or to enhance a wellness business you already have.) Request a sneak peek of the Become a Nutrition Coach program and see how you can put your passion for wellness to work.

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How Many Grams of Sugar Can I Eat in a Day?

One of the most common questions we get is, “How much sugar can (or should) I eat?” To make it easy for everyone, we’re outlining just how many grams of sugar you can eat in a day based on your health goals. Before we get into the details, here’s some stats for you: The typical American adult consumes about 60 pounds of added sugar each year. That is 77 grams of supplemental sugar (nearly a ½ cup!) each day, according to the American Heart Association (AHA). That’s not doing our tickers—or our waistlines or noggins—any favors.  So how much sugar is safe to eat in a day—and how do we know where sugar is coming from it? Read on for the scoop. Natural Sugar vs. Added Sugar – It Matters Let’s discuss the big differences between natural sugars and added sugars.  What are Added Sugars? Added sugars are just that—any sugars added during food processing. This includes refined white sugar, high-fructose corn syrup and even naturally occurring sugar substitutes..  What are Natural Sugars? Sugar occurs naturally in fruit, dairy, veggies such as beets and sweet potatoes and even in grains like corn. Some sugar replacements are also “natural” and include options like maple syrup and honey. Although natural themselves, these sugars are often “added” to foods in place of table sugar to add sweetness.  These sweeteners are considered slightly healthier choices than table sugar as many include more vitamins and minerals. But, they should be treated similar to table sugar as they have similar impacts on blood sugar levels and overall health. We recommend eating them in small amounts. Here’s the biggest difference between naturally occuring sugar and added sugar: That spoonful of refined table sugar added to your salad dressing or breakfast cereal causes inflammation (here’s how) and turns to fat quickly if it’s not needed for energy. Whole foods, meanwhile, contain other nutrients that impact how your body breaks down the sugar. Think about it like this: The naturally occuring sugar in an apple is very different from the added sugar in a cookie! Need examples? Fiber slows sugar digestion to head off a blood-sugar spike. Yogurt contains protein which helps your body process the natural sugar (just be sure to avoid brands with heaps of added sugar) at a slower pace. Not to mention all of the other incredible nutrients you’re getting from those whole foods, such as vitamins, minerals, and probiotics. RELATED: 10 Healthy Low-Sugar Yogurts That Are Dietitian-Approved The fact is: Nature is a master of design. Sugar often occurs in a food for a reason that your body will parse out as it processes a food’s complex web of nutrients. Nature also doesn’t expect you to only eat one food over and over, so no matter what kind of sugar you’re eating, the key is not to overdo it. When it comes to naturally occuring sugar, there can still be too much of a good thing. RELATED: Watching your sugar? Here are 5 lowest-sugar fruits that satisfy your sweet tooth What Happens if I Eat Too Much Sugar? If you consume large amounts of added sugar, your cells may become resistant to insulin over time. This puts you at risk for developing Type 2 diabetes, systemic inflammation, and other chronic conditions. A 2014 study published in JAMA; Internal Medicine showed that people who consumed about 20% of their calories from added sugars had a 38% higher risk of dying from heart disease than people who got 8% of their calories from added sugar. Another study, published in 2016 in the journal Nutrients, found that consuming too much added sugar has been linked to weight gain and obesity, which are risk factors for cancer, fatty liver disease and heart disease. So How Many Grams of  Sugar Should You Eat in a Day? Remember, your brain needs glucose (aka sugar) for fuel. The best way to get this fuel is through whole foods such as whole grains, vegetables and fruit. On the other hand, your brain does not require added sugar at all. It’s added sugar that may cause the harmful effects discussed above. Sugar Recommendations Remember, your body doesn’t need added sugars of any kind to function optimally. In fact, it functions best when you’re limiting added sugars as much as possible. That being said, the American Heart Association still sets healthy limits if you do choose to include added sugars in your daily routine. Note: At Nutritious Life, we recommend finding a healthy diet that works for you with no regularly consumed added sugar. Save it for special occasions and conscious indulgences! The AHA recommends: Women consume no more than 25 grams of added sugar per day (100 calories or 6 teaspoons).  Men stick to less than 36 grams (150 calories or 9 teaspoons) of added sugar per day. Children (ages 2 to 18) consume no more than 25 grams, or 6 teaspoons, of added sugar daily. Children and toddlers under 2 avoid added sugars. Wondering how much added sugar is in certain foods? Here’s some perspective: 1 cup of Fruit Loops has 13 grams of sugar. One fun-size 3 Musketeers bar has 19 grams of sugar. One (12-ounce) can of Pepsi has 41 grams of sugar. One serving (170g) of Chobani 0% Fat Vanilla Greek Yogurt has 15g of total sugar, 10 of which are added. Lesson here: Read those labels! RELATED: Healthy Eating for Diabetes: The Best Nutritious Snacks and Tasty Breakfast Ideas How Do I Know if My Food Has Added Sugar?  The first step in becoming aware of the refined or added sugars in the foods you eat is to check the ingredient list. When added sugars are listed among the first few ingredients, you know the product is likely high in sugar. The good news is that food manufacturers are required to list the amount of added sugars on the Nutrition Facts label. An analysis “found that this labeling could potentially prevent nearly 1 million cases of cardiovascular

The Perfect Complement: Why Dairy and Plant-Based Foods Are Better Together

This post is in partnership with Undeniably Dairy. If you haven’t heard, plant-based eating is one of the biggest nutrition movements of the moment. If you’re not so familiar with this style of eating, here’s a primer: a plant-based diet simply means prioritizing foods derived from plants—grains, vegetables, fruit, nuts—and complementing them with the goodness of other foods like dairy, which provide additional nutrients, tastes, and textures. Unlike a vegetarian or vegan diet, a plant-based diet isn’t so much about what you don’t eat; it’s more of a flexible, guiding philosophy that allows you to make more informed food choices for your health and the environment in any given situation. The way I see it, anything that gets people to eat a more balanced diet without restricting access to vital food groups is a win. Following a holistic, varied diet reduces the likelihood of experiencing nutrient gaps that can occur when certain food groups are eliminated. For instance, milk is a nutrient-rich food providing nine essential nutrients in every 8-ounce serving such as protein, calcium, and vitamins D and B12; nutrients that can be difficult to get through a traditional vegan diet. Here are some more reasons I see dairy and plant-based foods as the perfect superfood pairing: Dairy is a high-quality source of protein. Plants are high in fiber and antioxidants, but not so high in protein. That’s where dairy comes in. Milk is a source of complete protein with all the essential amino acids your body needs to help keep muscles healthy. Plus, high-protein foods like Greek- or Icelandic-style yogurt as well as cottage cheese make a great base for nuts, berries, and other plant-based eats. Restrictive diets are rarely necessary and are harder to stick to. Eating limited foods isn’t just a bad idea because you will miss out on a variety of nutrients important to your health, but restrictive diets are not a long-term solution and often send you into a craving spiral. Instead, try incorporating dairy foods into your plant-based diet to enhance the nutrients, flavor, texture, and satisfaction you get from your food. Dairy can be good for the whole family. Everyone has their personal food preferences and goals, but parents have other considerations: their children! Milk is the top dietary source of protein, calcium, and vitamin D among kids between two and 18 years old, according to Nutrients, and dairy has been linked to better bone health and improved school performance in a younger population. On average, dairy foods contribute 54 percent of calcium, 56 percent of vitamin D, 14 percent of potassium, 29 percent of vitamin A, and at least 18 percent of protein consumed in the American diet. As I mentioned, I’m not a fan of highly restrictive diets, but that’s 1,000 times truer for growing children who need dairy’s nutrients (not to mention a healthy relationship with food!). The dairy community works to ensure their foods are environmentally sustainable. With so much conflicting information out there and limited time on our hands, getting well-informed about the foods we eat can be a challenge. The good news is, not only are dairy products good for people, they’re also produced with great care for the planet. Example: The carbon footprint of a glass of milk is two-thirds less than it was 70 years ago, yet it provides all the same great nutrients. And advancements in dairy cow breeding, cow care, and cow nutrition continue to reduce the greenhouse gas intensity of milk production in the U.S., which is already only about 2 percent of the total U.S. carbon footprint. Finding foods that are good for you and good for our planet is vital. Ready to bring it all together? Try this Farro soup recipe, which has milk, plus a variety of plant-based foods, so you get the best of both worlds.

Is Natural Sugar Found in Whole Foods Healthier Than Added Sugar?

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10 Healthy Protein Bars You Can Make In Your Own Kitchen

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The Truth About DNA-Based Diets

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What Do Your Food Cravings Really Mean?

Q: Why Do I Get Food Cravings, and What Do They Mean? A: Food cravings may sometimes arise from old habits or memories (like the smell of your grandmother’s chocolate chip cookies…mmm). However, while most of the research is young and doesn’t show a direct link between specific cravings and nutrient deficiencies, there is some evidence pointing to food cravings as your body’s natural, instinctive way of letting you know you that you need more of an important nutrient. Listening to your biology isn’t easy in today’s world, but it’s crucial here, especially since cravings may direct you towards a false fix, like processed foods and sugary treats, which will temporarily alleviate the craving but won’t get at the root of the issue. I stopped by The Doctors recently to share a few of the most common food cravings and what your body may be telling you when you have them, and I’ll break them down for you, here. Crave This, Eat That The Craving: French fries What It Means: If you’ve got a hankering for fries or other salty snacks like potato chips and pretzels, you could be slightly dehydrated. Hey, it’s always great to drink more water, so start there. But it could also mean you need calcium, since studies have shown a marginal deficiency of the mineral could stimulate the desire for salt, and others have shown women on low-calcium diets crave salty food more. How to Satisfy It: If you indulge the craving, the salt will temporarily increase calcium levels in the blood, essentially tricking the body into thinking it’s taking in calcium when it’s not. Instead, reach for calcium-rich foods like yogurt, kefir, almonds, tofu, sesame seeds, and sardines. The Craving: Chocolate cupcakes What It Means: An overactive sweet tooth may be a signal that you’re magnesium deficient, according to research. And while magnesium deficiency is not proven to cause PMS symptoms, some studies have shown increasing the amount of the mineral your diet can decrease PMS symptoms such as irritability, fluid retention, and headaches. I don’t know about you, but for me, those symptoms often lead to cravings for a bottomless tub of chocolate ice cream. How to Satisfy It: A diet rich in foods such as spinach, legumes, nuts, seeds, and whole grains will ensure that you don’t become magnesium deficient. Then, you can eat sugary treats as conscious indulgences, when it’s really worth it, rather than constantly fighting the urge. The Craving: A juicy burger What It Means: Here’s a case where your body’s sending you a clear signal. A strong craving for meat may mean you’re iron-deficient. In fact, studies show that in pregnant women and others with iron deficiencies, food cravings serve to prevent or alleviate the nutritional deficit. How to Satisfy It: Go ahead, grill up a grass-fed, organic burger, since red meat is the best source of iron. You can also get it from fish and poultry, or if you’re a vegetarian, in tofu, legumes (lentils and kidney beans), nuts (cashews and almonds), seeds (pumpkin seeds and sunflower seeds), oatmeal, dried fruit (apricots and raisins), and vegetables (mushrooms and potatoes). Just keep in mind that it’s harder for the body to absorb iron from plant-based sources. To help, pair iron-rich foods with foods rich in vitamin C, as it will help your body absorb the iron. The bottom line? Listen up! Your body has got a lot to say. Your food cravings may be telling you a lot more than, “Do not pass go, head straight for the nearest Shake Shack.”