I used to have those days that many Americans experience, where I would reach for the next piece of candy or the next muffin to get me through the day.
I was a sugar addict – not because I wanted to be, but because my body was starved for energy and was looking for a quick fix. I was gaining weight, my sleep was almost non-existent and I was not balanced, (as a Libra, it did not make sense). I had a host of digestive issues, food allergies, exhaustion and inflammation.
Finally, I was introduced to the concept of eating low glycemic foods and detoxing from sugar. It was at this point that I realized I had been eating and drinking foods that I thought were really healthy for me (fat free Snackwell's, Luna Bars, soy milk, etc.), but were actually harming my body. The more I researched sugar and inflammation, I was in complete shock over the harm I was doing to my body, and the harm others are doing to theirs.
From that point on, I said enough is enough - it was time for a change. I was ready to go sugar free and decrease the inflammation that caused my foggy brain, fatigue, belly bloat, weight gain, poor sleep habits and so much more. So that’s what I did, and I’ve never felt better.
As a health and wellness coach specializing in women's holistic nutrition, I am here to help you get off the sugar roller coaster and transition into a healthy, vibrant life.
Eat every 3 hours. I highly suggest a plant-based protein or non-plant based protein at each meal with a choice of vegetable and a healthy fat. When you create meals like this, you set yourself up for massive success and stable blood sugars, which result in more energy.
I RECOMMEND EATING AT THE FOLLOWING TIMES:
BREAKFAST before 10 am
SNACK 11-11:30 am
LUNCH 2-3 pm, eating between 2-3 pm combats the body’s dip in cortisol between 3-4 pm
DINNER 5-6 pm
SNACK BEFORE BED close the kitchen or have 1 cup of coconut water
Eat the right foods that actually give you energy.
FOODS FOR MEAT EATERS: Enjoy a variety of lean proteins and fish, preferably organic. If you are buying meats, look for grass-fed, hormone-free and nitrate-free. Easy-to-digest proteins such as eggs, wild caught fish, poultry, veal, lamb, game meats and shellfish are great to eat. Bone broth soups are an amazing way to improve your energy because bone broth is loaded with minerals, amino acids, nutrients and collagen. These are great for bone health and great for those with digestive distress.
FOODS FOR VEGETARIANS: Eggs, sea vegetables, spirulina, pea or broccoli sprouts, superfoods, nuts, avocado and seeds are all great choices.
BEST VEGGIES TO EAT: Any dark green vegetables are good. Excellent vitamin-packed veggies include Swiss chard, celery, beets, spinach, sprouts, kelp, dulse, red peppers and zucchini.
GOOD FATS: Cooking - coconut oil, ghee and grass-fed butter
Non-cooking oils - avocado, flax and olive
ENJOY YOUR NUTS AND SEEDS: Always eat your nuts and seeds raw and store them in the freezer to avoid spoilage. For more energy, you want to soak nuts. To soak them, bring them to room temperature, wash them and then put them in a bowl. Add two-times as much water as nuts to the bowl, cover the bowl with a cloth and let them soak. See soaking times below. Be sure to dump out the old water and add fresh soaking water every 2 hours. Once you’re done, you can store them in the fridge.
Get to sleep by 10 pm - in bed, lights out.
Cortisol is released at about 11 pm and leads to a second wind that can keep us up for hours. To combat this rise in cortisol levels, have a cup of coconut water, a teaspoon of coconut oil, or raw honey before bed. These simple tricks help to calm the nervous system and then you have better sleep, resulting in a more productive day.
“ONE EFFICIENT FORM OF BRAIN ENERGY COMES FROM SUGAR STORED IN YOUR LIVER, CALLED LIVER GLYCOGEN. YOUR BRAIN TAPS YOUR LIVER GLYCOGEN BEFORE HITTING YOUR MUSCLE GLYCOGEN (STORED SUGAR IN YOUR MUSCLES), SO HAVING A LITTLE EXTRA SUGAR BEFORE BED CAN HELP YOUR BRAIN FUNCTION BETTER AT NIGHT. “ - The Bulletproof Executive, Dave Asprey
If the gut has been inflamed from eating foods such as grains that can rob us of nutrients or possibly lead to inflammation, then you want to increase the good bacteria you put into your body.
Take a good quality probiotic to ensure you have enough good bacteria to combat unwanted pathogens and toxins that find their way into the body. This will reduce the rise of cortisol if you do eat food that irritates your gut lining.
Consume foods that support gut health such as bone broth, non-dairy kefir, fermented vegetables, ghee and yogurt (non-dairy) at least once a day.
I like to add cultured, also known as fermented foods to my meals. I encourage you to try adding 2 tablespoons to your meals for enhanced digestion and more energy.
I do encourage you to enjoy a snack in between meals if you feel your body needs it.
My favorite sugar free/protein snacks are:
- A smoothie
- Beef jerky
- A green juice with chia seeds
- Chia seed pudding
- Guacamole and celery sticks
- Shredded coconut and walnuts
- A piece of fruit
Take time for yourself!
Fueling your body with the right foods is essential for your vitality but I also want you to think about taking time for yourself each day.
I dare you to write down five things that make you happy that you may not be doing right now and do them.
Start now. This is your awesome life and living it feeling depressed is the worst. We just fueled up for one day but imagine how awesome you would feel if we fueled up together every day.
This is just the beginning, go more in depth with us this HERE.