The Top 5 Ways to Break up with Sugar in 2018

The Top 5 Ways to Break up with Sugar in 2018

Its January, the month of resolutions and in Milwaukie, Oregon, the festivities of the holidays have died down and the grey of winter has settled in. So as we put away the tinsel and baking sheets of December, many people find themselves still reaching for a sweet treat to soften the blow of the winter months to come. To combat the post-holiday blues and stretchy pants that come with it, I have decided, as my new years resolution, to cut back on my own consumption of refined sugar. So its with a heavy heart I say, so long sugar cookies! We had a great 2017, but youre just holding me back (from my spring wardrobe, specifically). Often times, resolutions include exercising more, eating better, or sleeping more. Studies have proven that picking one tangible behavior to work on is better than a general one. So picking one behavior a month and really trying to work at it is your best bet. This month, I am tackling sugar--next month, tightrope walking. Who knows, it's 2018, a year full of possibilities! So what is refined sugar and why should you care? Refined sugar, in a simple definition, is the table sugar (cane or beet derived) we all know and love. Today, the average American consumes about 22 teaspoons of added sugar in a day. Twenty-two teaspoons! Thats more than three times the recommended dosage for women from the American Heart Association and more than twice the amount allotted to men. Now, not all sugar is created equal. Refined, or added, sugar can come from many sources and hides behind seemingly wholesome names like raw sugar, malt syrup, and nectars (to name a few). Its hiding in our protein bars, sweetened yogurt--even condiments like ketchup. So how do you start cutting down on your sugar intake? Take it from me: I am a nutritionist who also happens to run the cooking school at Bobs Red Mill. These are my top five tips for cutting back on sugar and not feeling like a deprived sucrose zombie:
  1. Up your fiber: Theres a reason why you dont get a sugar high from fruit, its a naturally perfect food: prepackaged by nature with all the fiber you need to buoy the high sugar content of fruit. To create the holy grail of digestion, include the next two tips with any well rounded meal. Some high fiber foods I love to include are chia seeds, cruciferous vegetables, legumes, and coconut! Always remember to drink a bit more water when eating a high fiber diet to avoid gastrointestinal discomfort.
  2. Focus on protein: Protein and fiber work together to slow the digestion of sugar. Why does this matter? When sugar is broken down slower, it creates a slower spike in your blood sugar. Protein takes longer to digest that carbohydrates and have the ability to keep you satiated for longer. Aim to get your protein from heart-healthy sources like almonds, pasture-raised eggs, leafy greens, and quinoa.
  3. Fats, fats fat and more (healthy) fats: Fiber, protein, and healthy fats are the trifecta to remember for a balanced, healthy diet. What are healthy fats? Healthy fats, very simply, help lower bad cholesterol in your blood. Try to focus on foods that include monounsaturated fats and omega fatty acids. My favorite high (healthy) fat foods include avocados (also very high in fiber!), coconut oil, olive oil, and eggs. Please note, that fat (even healthy fat) is still incredibly high in calories and you should limit your consumption. Dont go on an all-coconut oil diet (unless your doctor asks you to--listen to your doctors, folks).
  4. Focus on your liquids: Oftentimes, when we feel we are hungry, were actually thirsty. As a country, were chronically dehydrated. We can blame how incredibly functional we are (we dont stop for water breaks!). One of the best, easiest, and cost effective things we can all do for our bodies in the New Year is drink more water. Dehydration causes a whole host of bad things for your body; you wouldnt run your cars engine without oil, but we expect peak performance from our bodies without water! Water helps everything in our body function properly (on some level) and without it we feel irritable and cognitively slower, which oftentimes has us reaching for sweet treats. If you dont like water on its own, try adding fruit or herbs to your water.
  5. Embrace flavor: Much like the idea of spicing up your water, herbs and spices can greatly transform any dish. Once you begin cutting down on your added sugar intake, you might have a revelation about the natural sweetness of foods on their own. One way to highlight nature's natural sweet foods are herbs and spices. Used to vanilla syrup in your morning coffee? Try a sprinkle of cinnamon and a dash of vanilla extract. Typically add brown sugar to your oatmeal? Try out some freshly grated nutmeg, cloves, and cinnamon with naturally sweet coconut milk. Transform a boring salad with a plethora of fresh green herbs. Dive into the herb and spice game, you wont be sorry.
Feel at a loss for theses lifestyle shift? Come check out a class at our cooking school in Milwaukie! We offer classes on gluten free, vegan, vegetarian, and paleo cooking!

Matcha & Coconut Fresca

This is a fantastic substitute for coffee in the morning. This beverage, made infamous by the Mayans and Aztecs, who would drink chia seeds and water before enduring long runs. Two tablespoons of chia seeds contain 9 grams of fat (offering some omega-3s!), 10 grams of fiber, and 5 grams of protein. Matcha is an antioxidant powerhouse, which boosts the metabolism, aids in detoxification, and improves immune function. Lastly, coconut milk and water is brimming with potassium and antibacterial properties. Reduce the liquid level in this recipe to make more of a chia pudding to enjoy with our paleo muesli or fresh fruit!
  • 1 cup Coconut Water (check the ingredient label to ensure no added sugar)
  • 1 can full fat Coconut Milk (same as above)
  • 2 Tbsp Bobs Red Mill Chia Seeds
  • Tbsp Matcha Powder
  • Pinch of Sea Salt
  • Optional: tsp of both Cinnamon and Cardamom
In a 32 oz jar or container, place your matcha and salt at the bottom of the jar (add cinnamon and cardamom if using). Take about 2 tablespoons of coconut water, and using a small whisk, combine the powder and liquid, ensuring the matcha and coconut water is well combined with no chunks of powder. Open the can of coconut milk. If the cream has separated, pour it into a bowl and whisk until the solid and liquid have recombined and no chunks of coconut cream are left unmixed. Combine all the ingredients into the jar, twist the top on tightly, and shake vigorously for 1 minute to ensure the chia seeds dont clump together or settle on the bottom of the container. Let the chia seeds rehydrate for 1 hour before drinking. Serve the fresca chilled or warm throughout the week! It will keep for about 3-4 days in the fridge.
Bob's Red Mill
January 11 2018

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