September 19th, 2023
Coach Jen
Is your body relying on sugar to get through the day? Below are a few ways you can aid your body in feeling its best without all the added sugar for energy.
Drink Water
Water is an excellent tool to help flush the body of excess toxins. Paying attention to your hydration levels will also help reduce your urge to snack. Before reaching for that sugary snack, try drinking a glass of water first- you may just be dehydrated. Water will also help reduce bloating while helping your digestive system maintain regulatory. Aim for half your body weight in ounces. Not a fan of plain water? Try placing sliced strawberries and cucumbers in a gallon of water overnight to infuse with a fruity taste.
Prioritize Sleep
Chances are your desire for sugar drastically increases when you are lacking quality sleep. Insufficient rest can often be mistaken for cravings of sweet and salty foods. While everyone is different in their sleep requirements aim for 7-9 hrs per night. Have a difficult time shutting off your brain in the evening and getting a good night’s rest? Try to create a peaceful nighttime routine-similar to how you have formulated a morning routine over the years. Aim to shut off all electronics at least one hour before bed and reduce screen time as much as possible. Dim the lighting in your house and make yourself a cup of tea or take a hot bath. One of my favorite things to do before bed is put on a face mask and stretch for 10-15 minutes to peaceful music. I know we think we have to be running on all cylinders at all hours of the day and night, but give yourself some grace while prioritizing your evening routine and sleep.
Include More Protein
Instead of thinking of all the foods you can’t eat while aiding your body in detoxifying, try focusing on other foods you will include, like more protein. Similar to fats, protein can help with feelings of fullness while keeping those sugar spikes at bay. Simply look for little gaps you can fill throughout the day. Snacking on an apple? Try adding some almond butter and cinnamon. Making veggie tacos? Try adding some sprouted black beans or chicken. Small additions like that can truly help reduce sugar cravings and keep you feeling satisfied throughout the day. The goal is NOT restriction, but rather identifying small ways to incorporate as many nutritious options as possible.
Eat Those Leafy Greens
Greens are a great source of detoxification while providing a punch of nutrients like fiber, calcium, and protein. Starting your day off with a green smoothie is an excellent way to get your greens in first thing. Mixing fruits like pineapple and watermelon make a spinach smoothie taste amazing! Not a smoothie fan? Try adding pureed spinach to mashed potatoes or chopped kale to a quinoa salad. You can sneak in a little spinach to almost all recipes to help you incorporate more greens. The goal is to crowd out processed, refined foods while adding in more whole foods like leafy greens. After a large pineapple spinach smoothie, I often find my sugar cravings reduce.
Move More
This could be as simple as a brisk walk around the neighbored, a pilates class at your gym, or a trail run with friends. The key is to get away from that desk or couch and get the heart rate pumping. The first few days of a sugar detox can present some symptoms of withdrawal since your body has become accustom to it on a daily basis; physical activity can significantly reduce those unpleasant symptoms. Craving a bowl of ice cream, try going for a 15 minute walk or doing a 10 minute ab workout on YouTube. Chances are with a surge of endorphins from your mini workout, you’ll no longer want that ice cream, and will choose a handful of nuts instead. One key to note. Exercise is NEVER to be viewed as punishment for eating, but rather as a way to honor your body. Viewing movement as punishment may lead to binging on sweets later in the day. Learn to love your body through movement and honoring it by fueling with quality sources.
If you find yourself feeling a bit extra fatigued lately, perhaps focusing on water, protein, greens and movement is just what you need to kickstart your energy and mood! Hope these few tips help
Asian Fusion Bowl
•2 Cups Broccoli
•1 Cup Pineapple Sliced
•2 Cups Red Cabbage Sliced
•1 Avocado Sliced
•1 Cup Edamame/Golden Potatoes
•1/2 Cup Dry Roasted Cashews
•1 Tbsp Ginger Powder
•1 Tbsp Coconut Oil
•Salt/Pepper
Chop golden potatoes and drizzle with coconut oil, ginger powder, salt & pepper. Once almost tender, roughly thirty minutes, add chopped broccoli florets to roasting pan. Toss in residual coconut oil from pan. Roast for another ten minutes or until broccoli is tender. While veggies are roasting, prepare the remaining ingredients. Slice purple cabbage, pineapple, and avocado and set aside. Next, prepare Asian Sauce (recipe below). Once veggies are tender, assemble bowls. Divide broccoli and potato into two bowls. Add cabbage, thawed edamame, pineapples and avocado to vegetable mixture. Top with sauce, additional ginger, and roasted cashews.
Sauce:
•1/2 Cup Peanut Butter
•1/2 Cup Soy Sauce
•1 Tbsp Siracha
•1 Tbsp Powdered Ginger
•1 Lime (juiced)
In a high powdered blender, mix peanut butter, soy sauce, siracha, ginger, & lime. Soy sauce contains a high amount of sodium so you may not need to add salt. Add pepper to taste. While this meal is high in plant protein feel free to top with grilled chicken or salmon for that extra protein punch.
