Contents. Introduction. Healthy Treat Recipes: 10 Tips to Beat Sugar Cravings Hidden Sugar Guide

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Helen Williams
5 years ago
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2 Contents 2 Introduction 10 Tips to Beat Sugar Cravings Hidden Sugar Guide Healthy Treat Recipes: Key Lime Pudding Raw Almond Butter Freezer Fudge Simple Quick Homemade Healthy Chocolate Simple Parfait Moist Chewy Protein Brownies Natural Popsicles Sweet Protein Smoothie Microwaved Baked Apples Soft Serve Banana Ice Cream Frozen Cherries Dusted with Cocoa Powder 3 Ingredient Cookie Homemade Energy Bar

3 10 Tips to Beat Sugar Cravings 3 1. Eat real, rich meals regularly throughout the day and have balanced snacks: Sometimes our cravings are simply a sign that we re lacking nutrients. When you re taking something out of your diet, be sure to compensate by eating plenty of nourishing foods. Eating nutrient rich foods with plenty of protein, healthy fats and fiber rich complex carbs will help keep your blood sugar stable. 2. Eat magnesium rich foods or supplements: Many researchers link chocolate cravings to magnesium deficiency. Ironically, most Americans are deficient in Magnesium, which is a mineral that is necessary for almost all bodily functions. You can get magnesium from foods such as dark leafy greens, nuts and seeds, brown rice, quinoa, avocado, bananas, and halibut. Two popular magnesium supplements are Magnesium Citrate and Magnesium Oil. The first one is great in a warm mug of water. Epsom salt baths are also a good way to get magnesium. 3. Get the Concept out of Your Head that Sugar s Harmless: Educate yourself about how sugar is harmful for your body. 4. Drink Water: Sometimes sugar cravings are a sign of dehydration. Before you reach for the candy, have a glass of water and wait a few minutes to see how you feel. 5. Add Spices: Coriander, cinnamon, clove, nutmeg and cardamom will sweeten foods naturally and help balance blood sugar and reduce sugar cravings. (i.e.. Add a dash of cinnamon to a sweet potato)

4 10 Tips to Beat Sugar Cravings (Cont d) 4 6. Eat Foods High in Chromium: Chow down on broccoli, sweet potatoes, apples, whole grains, and pastured eggs. Chromium regulates blood sugar and cholesterol levels, and helps to reduce sugar cravings. 7. Eat more healthy fats: Oftentimes, sugar cravings are a sign of not getting enough fat in the diet. Healthy fats like olive oil, coconut oil, nuts, nut butters, avocados, and coconut to help boost metabolism, nourish the brain, and help reduce our cravings for sugar and other simple carbs. 8. Eat Fruit and sweet vegetables (paired with healthy fat): Sweet vegetables, such as carrots, sweet potatoes and squash, can really help toward satisfying your sweet tooth, even though they don t necessarily taste sweet. So can small amounts of fruit. In the afternoon, have 1/2 a baked sweet potato with pastured butter or a handful of blueberries with a small amount of cooled coconut cream. This may help you crave less sugar later in the day. 9. Get rest: If you are in a chronic state of stress or sleep deprivation, your body craves quick energy.which is sugar or refined fast carbohydrates. Lack of sleep can lead to unbalanced hormones, increased cortisol and belly fat, overeating and more. Get to sleep early. Take a nap. Meditate. Do something to rest your body and mind. Your body needs sleep! 10. Evaluate Amount of Protein You Eat: According to yin/yang principles, eating too much animal food (yang) can lead to cravings for sweets (yin). On a confusing note, eating too little animal food can also lead to cravings for sweets. Try to see if increasing or decreasing quality animal foods helps with your sugar cravings. And always try to choose quality, pastured or grass fed meats if you can.

5 Hidden Sugar Guide 5 Be aware that companies love to sneak sugars into their foods using ingredients that sound harmless or directly by using a scientific name that people may not have ever heard before. Don t fall for their trap. The following list encompasses all the different names for sugar that might end up on a food label. Educate yourself and avoid sugar in any form. Plain Sugar: brown sugar, cane sugar, raw sugar, beet sugar, confectioner s sugar Syrup: high fructose corn syrup, malt syrup, refiner s syrup, rice syrup Scientific Names for Sugar: Natural Sugars: Artificial Sweeteners Sugar Alcohols Dextrose Agave Nectar Aspartame Arabitol Disaccharide Coconut Nectar Acesulfame - K Dulcitol Fructose Coconut Sugar Equal Erythritol Glucose Date Sugar Nutra - Sweet Glycol Galactose (Evaporated) Cane Juice Saccharin Glycerin (Glycerol) Lactose Fruit Juice Splenda HSH Maltose Honey Stevia Iditol Monosaccharide Maple Syrup Sucralose Isomalt Polysaccharide Molasses Sweetleaf Lactitol Ribose Rice Malt (Extract) Sweet-n-Low Maltitol Saccharose (Sweet) Sorghum Truvia Mannitol Sucrose Treacle Polyglycitol Ribitol Sorbitol

6 I have a few sweet treat ideas up my sleeve that can really come in handy when you want a snack that s not a sugar bomb. 6 Key Lime Pudding 1 avocado Juice of 1 lime 1 packet of stevia 1. Blend all ingredients together and your finished! 2. You could also add a splash of coconut milk to help it blend more smoothly. Tastes great chilled if you can manage to wait. Serve with a sprinkling of coconut flakes. Raw Almond Butter Freezer Fudge Almond butter Coconut oil Salt Packet of Stevia 1. Mix and leave in freezer till frozen 2. As your taste buds adapt to less sugar, almond butter tastes surprisingly sweet on its own! Simple Quick Homemade Healthy Chocolate 1/4 c cocoa 1/4 c coconut oil 3 Tb natural maple or liquid Stevia 1. Melt together over stove until smooth. 2. Pour into ice tray or any mold and put in freezer to cool for about 10 minutes. Another option is to drizzle or coat chocolate over any fresh fruit such as pomegranate, banana, or berries.

7 7 Simple Parfait Fat Free Greek yogurt 1. A quick treat that satisfies me is Fat Free Greek yogurt (it has twice as much protein and half the calories). I enjoy the honey flavor with frozen or fresh Raspberries, Blueberries, and Blackberries mixed in then topped off with a cooled coconut cream! Moist Chewy Protein Brownies (Using Beans)! 1 cup of liquid egg whites 1 can (200g) of unsalted cooked black beans 3/4 cup of chocolate protein powder 1/4 cup of cocoa 1/4 cup of agave syrup, date syrup, honey or Walden Farms calorie-free chocolate sauce 3 tbsp coconut flour 5 tbsp cottage cheese 1/2 tsp of baking soda 1-3 tbsp of peanut butter (optional) 1. Using an immersion blender or food processor, blend all the ingredients together. Bear in mind that what you want to end up with is a thick pancake-like batter. If your batter is too runny, add a tbsp more of coconut flour until it thickens. If it s too thick, add an extra egg white or two. 2. Once your mixture is perfect bake it in a small brownie pan at 160 C (320 F) for about 45 minutes to an hour, or until an inserted knife comes out clean.

8 8 Moist Chewy Protein Brownies (Using Sweet Potato)! 500g baked sweet potato (no skin) 1/2 cup quinoa flour (or oat flour, oatmeal ground into flour) 1 zucchini (optional, but recommended since it adds moisture) 1/2 cup cocoa powder 1.5 tsp baking powder 2 eggs 3 egg whites 1/3 cup raw organic honey 1. Set oven to 415F. 2. Bake 2 large sweet potatoes until they are soft, approximately 1 hour. When the sweet potatoes have finished baking, allow them to cool to room temperature. 3. Set oven to 350F. 4. Grate the zucchini into a bowl and set aside. 5. In a large mixing bowl, add sweet potato and mash. 6. Add all of the remaining ingredients and thoroughly mix together. 7. Evenly divide batter among the individual muffin pan. 8. Bake in the oven for 30 minutes, or until you can insert a toothpick in the brownies and it comes out clear.

9 9 Natural Popsicles! Wooden Kebabs Grapes 1. Detach all the grapes from the stems 2. Stick as many grapes as you can on individual Kebabs 3. Let freeze till slushy in the freezer for about an hour and half or over night. Sweet Protein Smoothie! 1 scoop IdealLean or your favorite Protein Powder 1 big handful of frozen mixed berries Ice No-Dough Apple Pie Apples (They are delicious raw, but warming them takes the texture and flavor up a notch and makes for a quick and easy comfort food) 1. Blend! Feel free to add other fruits and ingredients. 1. Core an apple and put it in a microwave-safe bowl. 2. Stuff the middle with dried fruit, cinnamon, stevia, and nuts of your choice and pour a few tablespoons of water over the dried fruit to soften it. 3. Dust the apple with cinnamon and a sprinkle of stevia. 4. Microwave on high until the apple is tender, about 5 minutes, and let it stand for 5 additional minutes before digging in.

10 10 Soft Serve Banana Ice Cream 4 Peeled Frozen Bananas Sliced 1. Place frozen bananas in the bowl of a food processor. 2. Pulse several times to break into smaller pieces, then turn on and run for about five minutes, stopping occasionally to scrape down the sides of the bowl. 3. The bananas will start to resemble soft serve in a few minutes. 4. Transfer to a bowl and place in freezer for about 15 minutes, if you'd like, or serve immediately. Frozen Cherries Dusted with Cocoa Powder Frozen Cherries Cocoa Powder 1. Sprinkle cocoa powder onto cherries

11 11 3 Ingredient Cookie 2 Medium Ripe Bananas 1 Cup of Oats 1 Scoop of IdealLean or your favorite Protein Powder Optional ~ add crushed walnuts, raisins, dried cranberries, almonds, chocolate chips, coconut flakes Homemade Energy Bar 1 cup whole natural almonds 12 to 14 Medjool dates, de-pitted 1/2 of a 88% dark chocolate bar 1/4 cup raw pumpkin seeds Recipe courtesy of Fit Views 1. Mash your peeled bananas in a bowl with a fork ~ mash well! 2. Add in a scoop of protein powder and keep mixing. Depending on how ripe your bananas are, you may need to add a few drops of almond milk or water to make your dough the right consistency. 3. Lastly, mix in the oats. Add any other toppings you like! 4. Use a spoon to drop the dough on your cookie sheet ~ be sure to coat it with non-stick cooking spray ~ and lightly press down to flatten. This helps it bake better! 5. Bake at 350 for minutes or until golden brown! If they are still a little mushy, just bake for a little bit longer. 1. Pulse the almonds in food processor until you get small bits, but not paste. Empty into mixing bowl. 2. Do the same with the dark chocolate. 3. Process the dates in the food processor until smooth. They will tend to come together in a ball. Add to nut/chocolate mixture. Add the pumpkin seeds whole. 4. Line a 9 x 9 pan with parchment paper or plastic wrap. Mix the ingredients in the bowl. Mix all of the ingredients together well with hands. Then spread the mixture firmly into the pan. 5. Cut into bars.

PUMPKIN BREAD CALORIES

PUMPKIN BREAD CALORIES PUMPKIN BREAD Makes 1 Serving 170g pumpkin puree 1 scoop vanilla whey protein 30g coconut flour 9g powdered stevia 2 whole eggs 20g coconut oil 1 tsp vanilla extract 1 tsp baking powder 1 tsp pumpkin spice