The average American consumes 150 pounds of sugar per year and children under 12 consume 49 pounds of sugar per year, according to the USDA Economic Research Service. It is no surprise that sugar is bad for our health, causing childhood obesity, diabetes, heart disease and more. Consider saying good bye to sugar for good in the New Year! Need help getting started? Follow these 3 quick tips to cut the sugar out of your diet and create a healthier variety of treats:
Tips to the Sugar Out for Good!
- Focus on adding, not subtracting! Add in healthy snacks such as nuts, sliced Jicama, celery sticks, radishes, hummus and carrots. Jicama is super sweet and filled with Vitamin C to help boost your immune system. Squeeze lime and sprinkle with a little chili powder – yum!
- Eliminate triggers: Eliminate items in your household that trigger a sweet reaction: consider a kitchen clean-out to get rid of any tempting treats that may cause insulin levels to rise. Keep the junk food out of the kitchen and bring in the healthier tasty snacks in its place.
- Check labels: You’d be surprised at how many items carry sugar. Always check labels and look for hidden names for sugar like Agave (yes, it’s sugar), corn syrup and fructose. Sugar is sugar is sugar.
Still can’t give up the tastier treats? Some like to start by cutting everything out (so you can really see and feel the changes); others like to slowly step away from the sugar and try a healthier variety of the same thing. These are some examples of ways to ease into the transition:
- In place of fried donuts, try Baked Donuts
- In place of sugar-filled muffins, try Paleo Banana Muffins
- In place of sugar-filled snack bars, try these amazing Almond Coconut Bars
And, don’t forget to drink water equivalent to half of your body weight in ounces. Children should drink the equivalent of their entire body weight in ounces. So, a 70 lb. child should be drinking 70 ounces of water per day.
Like the ideas above? Keep a lookout here for more recipes to come! If you’re ready to give up the sugar for good, connect with me to learn more about my next sugar free session!
I’ve tried all of these myself, and if I can do it, trust me, you can also!
Below is the recipe for Dairy, Gluten and Nut Free Banana Muffins:
Paleo Banana Muffins
¼ cup coconut oil or butter (softened)
½ cup coconut flour
1 tsp baking soda
1 tsp vanilla
small amount of milk to thin (may not need)
- Preheat oven to 400 degrees.
- Put all ingredients in medium sized bowl.
- Mix until smooth and well incorporated. If batter is too thick, add a little milk to thin, but don’t let it get runny at all.
- Put into greased muffin tins- I use a ¼ cup measure to make pretty even sized. Batter will be somewhat thick.
- Bake for 13-18 minutes until lightly browned and set in middle. *Special thanks to the Wellness Mama for this recipe.