7 StepsTo Eat Way Less Sugar

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Unless you’ve been living on Mars, you’ve probably noticed that the anti-sugar movement is in full force.

You may have even attempted to shunt the refined stuff out of your diet, but still might be struggling with sugar pushers, substitute confusion, emotional eating and social awkwardness.

Here are 7 essential steps to take you towards a more peaceful, balanced and practical low-sugar existence that’s truly healthy.

1. Dial down the judgement of people who eat a lot of sugar.

So you got savvy about sugar, but others around you still dig into the M&M’s like there’s no tomorrow. Occasionally, you even catch yourself passing judgment. This can make people feel uncomfortable, guilty, defensive or upset. (Even if you don’t say anything!)

Tune into your behavior around others when they eat sugar and accept that they’ll learn in their own way, and at their own pace. With sugar so strongly tied to emotions and heavily ingrained in our social fabric, some aren’t ready to hear what you’re saying and may get defensive.

Pick your moments carefully and avoid slamming someone’s sugar consumption in front of others. And remember: how you treat other people is a reflection of how you treat yourself.

2. Know that a healthy diet could include sugar.

What?! I know, I said a healthy diet could include sugar. With sugar’s recent demonization, it’s easy to get swept up in totalitarian thinking and get overly militant about eliminating every last gram forever.

Reel yourself in from the day-to-day sugar-free detail and remember the importance of a holistic lifestyle and keeping a healthy attitude to food.

Yes, when you’re re-calibrating your sweet taste buds, keep a close eye on things, but don’t get so caught up in the details that you lose perspective. Look at the bigger picture where you can see a little sugar in a healthy diet if you want.

3. Go easy on sugar substitutes.

With sugar-free being the new black, the internet is going crazy for stevia, coconut sugar, brown rice syrup, medjool dates and anything else that gives that healthy and sugar-free dessert a sweet taste.

Remember, frequency matters the most here — examine what you’re eating multiple times a day.

Prioritize how often you use sugar substitutes over the details of which one to use. Also seek to reduce any regular sweet-tasting dependence you might have.

4. Have patience, particularly with older generations.

Times have changed dramatically. In previous decades, sugar was rationed and limited. As a result, older generations still view sweet treats as kind offerings or signs of love, so rejecting sweets may feel tricky at times. Navigate this by subtly emphasizing savory foods and meals, and other non-food treats that you adore.

5. Make sugar a random treat instead of a regular one.

Our habits provide the foundation of our health and it’s what you do regularly that matters. Try to avoid creating daily habits around sweetness, including sugar and sugar substitutes.

Instead chose to indulge in a more random way (e.g. the odd special occasion or a spontaneous decision to make something you normally wouldn’t).

6. Continue to build non-food emotional coping mechanisms.

You may have overcome emotional sugar eating, but find yourself tearing into the tub of almond butter instead. I should know because I did exactly that.

Moving away from mass chocolate emotional eating is an impressive feat, but be honest with yourself if you’ve switched to using a healthier sugar-free food for the same purpose.

If so, continue to build non-food stress and distraction coping mechanisms into your lifestyle like regular work breaks, meditation or taking a walk to reduce your general emotional dependence on food.

7. Measure your success in terms of self-trust.

Living low-sugar long-term isn’t about the number of grams you eat day to day but about the level of self-trust you feel around a substance that previously held an unhealthy grip on you.

Switch your mentality to measure your success by the amount of trust you feel around sugary food compared to 3, 6 and 12 months ago.

Feeling empowered, in control of your choices and unrestricted is the end goal to this low sugar game and it’s what will bring you a lifetime of peace with sweet food.

Source: www.mindbodygreen.com

2015-11-12T17:41:57+00:00

Related Questions

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    Q: I tried Sugar Buster recently, did not have the effect I (thought). Should I continue to use, or is there another product I should consider? My reason for asking is I am about to start a (fat) loss program and I recognize that sweets/chocolate is my problem. Not necessarily food in an of itself. Please explain how you were taking SUGAR BUSTER.

    A:

    Ideally, 3 capsules should be taken in the morning on an empty stomach. When cravings are strong, and addition 3 capsules should be taken in the course of the day, or after you have eaten something sweet.

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    Q: My sugar cravings are out of this world. I am not diabetic but have terrible sugar bouts. I have recently bought the sugar control. The bottle says 3 pills a day. Can I take 3 pills several times a day since my sugar cravings are so bad?

    A:

    You may take your Sugar Control Formula, up to 3 times a day, with each meal!

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    Q: While doing a candida cleanse, it was told to me that I should be following a raw food diet full of fruits and vegetables. Fruits have high sugar content and can feed a candida overgrowth, as it is a well known fact that candida albicans thrive on sugar. How can I justify eating fruits high in sugar? Thank you for your comments. Ozzy

    A: Yes, when you have a candida issue it's best to avoid refined sugar. Sugar from a natural source like fruits should be consumed moderately. In your case it would be best to consume fruits mainly in the mornings for breakfast when your body maximizes on food the most, avoiding the ones that are very high in sugar.

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    Q: What do you think about organic whole cane sugar....unrefined and unbleached? Not really a good thing to consume but it's better than white table sugar if you feel you must consume sugar.

    A:

    Not really a good thing to consume but it's better than white table sugar if you feel you must consume sugar.

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    Q: What Are Some Natural Sweet Treats (Junk Foods) I can Consume? Under free will you can consume what you like, but healthier products are best. You will find plenty of "healthier" snack, treat, and junk foods at good health food stores such as Whole Foods Market, PCC Natural Food Stores, Erewhon, Trader Joes, Natural Grocers, New Frontiers, etc. Just make sure to abstain from salt, sugar, and other harmful chemicals in the products you buy. We list many companies of alternative foods and products (and their website addresses) in our ALTERNATIVE DIET AND LIFESTYLES MANUAL.

    A:

    Recommended: ALTERNATIVE DIET AND LIFESTYLES MANUAL

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    Q: I want to get this for my mother as she is trying to lose weight and keep her sugar level and blood pressure under control and not be in any danger from taking this. Her sugar was in the 300's and we got her to keep it down between 140 and 180. She was diagnosed with Diabetes last year and is working on eating right. I will order once you answer this. Should she talk to her doctor first or can she try it first?

    A:

    It's her choice! What can or will a doctor who has an interest in DRUGS tell her about herbs that he/she doesn't get a kickback from??????

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    Q: Thanks so much for all the wonderful info! I had a chance to look at some of your products and I like what I see. There is so much good stuff here. I just finished a 60 day sugar/fat cleanse. I basically cut out all diary, white sugar, flour, pasta, etc (I was already eating a veggie diet) I did very well with the cleanse and I want to keep it going. I lost almost 20 pounds, but I started eating a little differently, since I had some events for the past couple weeks and the weight started coming back on. I'm aware that I have a slow metabolism, but I do exercise (4 to 5x a week) and I generally eat pretty well. I have about another 40 pounds I want to loose and continue to be healthy and energetic. Also, my husband and I are also trying to have our first child. Do you have any suggestions?

    A:

    We would recommend that you give our Full Body Cleanse a try. It will help you lose additional weight and rejuvenate your body. Once completed, try the Fertility Kit, which is a 20 Day program and regimen that consists of herbs, elixirs, affirmations, inhaler, and dietary program to help naturally enhance fertility.

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    Q: If I gave the SUGAR BUSTER to my child for adhd what effect is it going to have on them compared to what they are taking now, one is on addrell and the other is concerta? I have no idea! I really don't believe in ADD! ADD only means a child is too advanced and is greatly bored in the classroom learning non-mentally stimulating things for an old world paradigm. However, the drugs you are giving those innocent children are harming their bodies and overall health. Problems are not fixed by drugging. Have you read our article entitled "ATTENTION-DEFICIT DISORDER"?

    A:

    I have no idea! I really don't believe in ADD! ADD only means a child is too advanced and is greatly bored in the classroom learning non-mentally stimulating things for an old world paradigm. However, the drugs you are giving those innocent children are harming their bodies and overall health. Problems are not fixed by drugging. Have you read our article entitled "ATTENTION-DEFICIT DISORDER"?

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    Q: What product can I use to keep my blood sugar level down? I don't want to take the medicine that I know my doctor will prescribe. This just started happening to me.

    A:

    Start taking SUGAR BUSTER, PANCREAS AUXILIARY FORMULA , and ELECTRIC GREENS CELL FOOD daily.

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    Q: My wife quit using HRT "premarin" several years ago because of the bad publicity about it. She has not taken anything since. What should she take if anything? She has experienced a weight gain that is hard to get rid of and a craving for sweets. We ordered the sugar control last week.

    A:

    Please read our article "Female Hormonal Replacement Therapy" on our site for natural HRT alternatives.

    Sugar Control is a good start. Your wife may wish to perform the Full Body Cleanse and/or the Female Cleanse in order to help eradicate sugar and junk food cravings, while working to naturally cleanse and detoxify the body to aid in necessary weight release, enhancing the immune system and increasing energy levels.

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    Q: I just purchased the Pancreas Kit for children, for my 4 year old who was diagnosed with type one diabetes. I have been feeding her a raw diet of just vegetables. The diet includes no dairy, no grains, and fruit for a week. I also started the Pancreas kit last week too. I was wondering if there is any reason why her blood sugar levels would go up? All she is eating is veggies, and her sugar levels are at 300 most of the time. Even if she doesn't eat anything, it still goes up to 300. I also know it says you cannot tell us not to give, or not to give her insulin, or not. I am still currently giving it to her. Does the pancreas kit work just as well if the are receiving insulin or not? Or does it hinder the process?. I would really appreciate other advise you would offer. Thanks so much!

    A:

    Drugs and herbs don't mix! They cancel each other out. The blood sugar will go up and down due to the body attempting to regulate, and normalize the blood sugar levels. Perfectly normal! It's called "healing crisis. Whatever you guys choose to do, simply keep monitoring the person. Ask the person how he/she feels (very important).

    Article:
    Healing Crisis

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    Q: I just completed the Full Body Cleanse about two weeks ago and started the Pancreas Formula for my pancreas... I don?t have the money for the full kit but after the Full Body Cleanse I?ve notice my blood averaging +-200.....it had reached a low of 124 during detox. I bought cromium and have used it since the onset of detox at about 1200 mcg per day! My Pancreas is a piece of crap!!!!! I haven?t had ANY thing with added sugar or artificial, just green tea with stevia to sweeten it. NO Treats! The only regular food I get now is like lean cuisine type once or twice a day with fresh vegetables or fresh made Veg juice....I had went from 327lbs to 289lbs during detox but since I?ve went back up settling at about 296 and stable. I have cut everything I love out of my life! No Sugar, No Milk Products. About 6 ounces of meat A WEEK eat mostly live vegetables yet I see a Pancreas that needs to be punished for ruining my life!!!!! I try to help it and this is what it does for me! I don?t know what to do next.

    A:

    If you can't afford the full kit or kits, order and drink some of our Herbal Teas to help maintain the pancreas in its normal healthy secretion. Cinnamon Tea can also provide additional benefits.

    We also recommend a daily pancreas regimen of: Pancreas Aid, Pancreas Formula, and Sugar Control.

    Your vegetable juice should consist of GREEN BEAN (Snap pea) and/or BRUSSEL SPROUTS, to help maintain pancreatic health.

     

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    Q: I have purchased and started your FULL BODY DETOX (FBD) but I need your advice. I'm a so-called diabetic, I'm not overweight 5'9" 140lbs. I've read many of your articles including the one titled "Can I take my medication with FBD?" The first day I started the detox, I didn't take my meds and all I ate was fruits and veggies but my blood sugar was higher than it had been in a long time...356 to be exact. So I stopped and started this week, while taking my meds and it's still been higher than normal...in the 200's range. I understand that you stated that the herbs would be working against the meds since they're considered poisons in the body. My concern is this, I want to continue to cleanse my body but I don't want my blood sugar to stay out of control for an extended period of time...for obvious reasons. My question is, what do you suggest I do in continuing this cleanse? Will the FBD regulate my blood sugar levels over the next 2 weeks as my body begins to repair itself? Or should I continue taking my meds until I'm done with the cleanse? I plan to do the pancreas cleanse next. Your advice is greatly appreciated. Thank you. Peace

    A:

    Like we clearly and unequivocally explain in so many of our articles, the body is and will regulate itself and you will see this via fluctuation. Levels will be up and down and inconsistent. Your body is going to heal in its own way so if you are concerned about high levels for extended periods of time, you may want to take your meds and refrain from taking the herbs until your levels reach a level you feel safe with. You know, religion is not the only thing that requires faith. Healing requires faith too!

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    Q: Hi family, my blood sugar reading is 78 is this too low? If so what can you offer to help bring it to where it should be? Thanks in advance.

    A:

    You can normalize blood sugar levels by drinking cinnamon, licorice, and Stevia herbal tea (daily). Stay away from synthetic sugars too! Drink plenty of vegetable juice as well!

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    Q: Hi Dherbs. I'm pregnant. I've been slacking off with my diet for years now, eating just about every bad thing but pork. I had gestational diabetes with my last pregnancy. Now I may have it again with my current pregnancy at 4 months. They're going to give me the 3 hr test and I know they'll try to make me take insulin. I really don't want to shoot myself with needles. It wasn't a pleasant experience last time. Anyway to make a long story short, I wanted to know if the following would be good products to work on the situation: FULL BODY DETOX SUGAR BUSTER TEA PANCREAS FORMULA Would any of these pose a problem or interact poorly with my baby? Do you suggest any other effective formula of yours to improve my glucose uptake and general health during this pregnancy?

    A:

    I highly suggest the 10-DAY ELECTRIC GREENS CELL FOOD CLEANSE for pregnant women. This cleanse will help to address all your needs and all health concerns. You can perform it as much as you like too! It provides great nutrition for mother and developing child.

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    Q: Is the children's sugar buster the same as the Elixir that was talked about in the Attention Deficit Disorder Article

    A:

    No, Beloved! They are NOT the same! Different products.

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    Q: I have been on your PANCREAS CLEANSE AND REGIMEN for 14 days. I am a type 1 diabetic. In the morning my blood sugar is high-about 150, however, after taking the herbs it stabilizes it and my blood sugar is normal. Is there anything additional I can take in the evening besides the green beans, cabbage and Brussels sprout juice to stabilize it?

    A:

    Try SUGAR BUSTER TEA! Drink as many cups as you deem necessary!

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    Q: I have these cysts on the side of my ribs I had one cut out and have another one I was concerned and wanted to know to naturally get rid of them .... also how do I free myself from sugar I read some of the articles and would like to change my eating habits would love to become a vegan where do I start.. help I'm 39 Hispanic male need to detox bad ran the family out the house. Need to get in shape I look young but feel old, I have inflammation in my joints in my spine.

    A:

    Your solution is: DETOX! DETOX! DETOX! Change your diet! You must start eating right! Read the book "Becoming Vegan." A great book!

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    Q: I'm doing the Full Body Cleanse and I have a few questions about it: I get tired of drinking just the distilled water and I'd like to drink the herbal teas, but I don't like it by itself. Would it mess things up to add a pack or two of Splenda to my tea or maybe honey? I can't stand the salads with the olive oil or apple cider vinegar or the lemon juice as dressing and it makes me gag. I have To have some sort of salad dressing. What kind would be suitable? Do I look for sugar-free? Or organic and natural? I found one that is organic and natural, but it has 3 grams of sugar in it. Without eating all my whole grained breads and other fiber, I haven't had much of a bowel movement in 3 days, should I wait a while yet? (I had surgery on my bowels and always had to take fiber tablets and eat lots of grains to get my bowels to move.) I haven't done the enemas yet, (low on money) should I try that? Or should I resume my fiber tablets I normally take? Any type of fiber I could add to my fruit smoothies in the morning? I want to also do the female cleanse. Is it ok to do that immediately after I finish the full body cleanse or should I wait for a little while? Thank you for all your help, I feel much better than I did before and I just started this detox a week ago, lost 10 pounds, too, woohoooooo! Thank you

    A:

    1. Instead of splenda, use agave, stevia, or grade b maple syrup as a sweetener.

    2. In re Salad Dressing, an organic and natural one is great. You can also check our website for salad dressing recipes.

    3. The fiber pills are not part of the cleanse, so we wouldn't advise those. Fruit is you best choice of fiber so look into eating more papaya, mango, figs, etc. And yes, colonics (and enemas) would greatly help you - undoubtedly!

    4. You can do the Female Cleanse right after you finish detoxing. There's no need to wait!

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    Q: I wrote to you a couple weeks ago asking if it was normal for me to have an outbreak only a day or two into the full body cleanse kit. You wrote back and told me that an outbreak is the body healing. It is two weeks later and I am still having an outbreak! Is this a good sign? Do you think this outbreak may continue on through my anti viral kit? I have been eating mostly fruits and vegetables, however I felt like I needed more substance and I was not enjoying my food at all... so I bought organic noodles and organic tomato sauce (sea salt only, tomatoes, no sugar, you get the point). Is adding some of this into my diet going to make the kits less effective or possibly not work?

    A:

    The outbreak is a result of your body trying to eliminate the toxicity and impurities from your body. Continue to follow the guidelines of the Cleanse.

    In regards to what you ate, YES, they make the cleanse less effective, so you may not want to eat much of cooked foods. Raw foods will optimize the cleanse. If you are having trouble staying full, try more healthy fats, like avocado, coconut cream, or raw nuts and seeds.