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Favorite Sweets
• Favorite sweet growing up• Favorite sweet now• Any side effects you notice?
Sugar Blues• Sugar creates a deficiency • Sugar qualifies as an addiction• Americans are consuming too much sugar
– Epidemic of obesity, pre-‐diabetes, diabetes, thyroid and other hormonal imbalances
– Age of “big sugar” -‐ 16-‐17th century – By 1900 -‐ Avg. consumption 4 pounds a year– Today -‐ Avg. American consumes about 77 pounds
annually (22 t a day) – 1980 153 million with diabetes– Today up to 347 million with diabetes
Source: CDC, USDA, National Geographic, American Journal of Clinical Nutrition
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Portions -‐ Out of Control• When a larger portion is placed in front of us, we
tend to eat 30% to 50% more! – Moviegoers ate 61% more popcorn when given the
larger size– Snackers ate twice as many M&M’s from a jumbo bag
• Pizza pies were 10 inches in diameter back in the 1970s. Today a pizza is between 16 and 18 inches.
• A Hershey chocolate bar is now three times bigger.• The original Burger King burger weighed in at 3.9
ounces, and today a Double Whopper is 12.6 ounces. • The smallest Starbuck’s coffee was 8 ounces vs. today’s
12 ounce tall.
Source: “The Portion Teller”, Lisa PhD, RD4
FUN SUGAR QUIZ!Sugar Blues
Sugar Quiz
Which of the following has the most grams of sugar?
A. 1 cup Golden Spoon non-‐fat yogurt (no topping)B. Carrot Cake Cliff Bar C. Chocolate Frosted Donut with Sprinkles
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Sugar Quiz -‐ Answer
Which of the following has the most grams of sugar?
A. 1 cup Golden Spoon non-‐fat yogurt -‐ 31gB. Carrot Cake Cliff Bar -‐25gC. Chocolate Frosted Donut with Sprinkles -‐ 14g
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1. Simple Carbs– Highly processed, contains refined sugars and few vitamins and minerals, enter bloodstream rapidly
– Causes rapid rise in blood sugar, then a crash – Body in an emergency state -‐> insulin resistance– Extra sugar stored as fat
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2. Complex Carbs– Whole grains and vegetables, long chain of sugars, bound within the foods fiber, slower to digest
– Provides long lasting energy– More nutrition
• Micronutrients, Vitamins, Minerals, Phytochemical's
– Note: white rice, white bread
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How Do you Know Your Addicted
• Consume certain foods even when not hungry• Worry about cutting down certain foods• Feel fatigued or sluggish• Have health problems affecting school or work• Need more and more of the foods you crave to
experience pleasure or reduce negative emotions
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What We Eat Changes Everything• Glucose fuels our body
– Blood-‐>cells, tissues, organs, thoughts
• We need carbohydrates for fuel– Heartbeat, breathing, digestion and exercise
• The Food We Eat matters – A balance of whole foods that contain vitamins, minerals, enzymes and proteins
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Trust Your Body and Your Cravings
• The body wants to come into its natural state of balance, homeostasis
• The body is simply asking for energy• Its not about willpower and discipline
– What is the cause?– How can we control?
• A sugar craving is not the problem
…It is the key to the solution!
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Deconstruct Your Craving
• Lack of Primary Food• Water• Ying/Yang Imbalance• Family Traditions -‐ Childhood• Seasons• Lack of nutrients• Hormones• Mood -‐ Self-‐Sabotage
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Getting Through the Holidays
• Use a 80/20 Rule and “Crowd Out”• Deconstruct your cravings -‐ take inventory• Enjoy natural sweeteners
– Organic honey, stevia, 100% maple syrup or sugar and raw agave, date sugar
• Nourish yourself with sweet vegetables, smoothies, and whole grains
• Take time to sleep, rest & relaxation• Experiment with spices
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Healthy Sweet Snacks• quinoa, drizzle agave/maple syrup, berries (top with
cinnamon, maple or cardamon)• greek yogurt and chopped kind bars OR fresh berries (can
top with agave, honey or maple syrup)• make your own dried fruit together• frozen grapes or fresh, whole fruit• apple and almond butter or dark chocolate• fruit smoothies with chia seeds• make your own ice cream with frozen fruit, raisins & nuts• toast with butter and honey or date bread with jam• dates stuffed with nut butters• sweet veggies - cut into fries, bake and sprinkle with
cinnamon, roasted carrots with cinnamon sticks• bananas or strawberries dipped in dark chocolate• trail mix bar - have the kids make their own
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Have Kids Help Pack Their LunchBentos are a great way to teach about portions and variety
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Some Great Products on The Market.... And not everything has to be organic!
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One Step at a Time• “Crowd Out” refined and processed foods• Read the label to see if there is added sugar
– Corn syrup, dextrose, maltose, glucose or fructose
• Choose whole grains (oats, whole wheat and brown rice), beans, legumes, fruits and vegetables
• Avoid the lure of low-‐fat foods, high sugar• Avoid the lure of low-‐carb foods, high fat
– Note: Add olive oil, avocado or nuts to veggies and salads to absorb more nutrients!
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Primary Foods• Nutrition is just a secondary source of energy• Think bad to a time where you forgot about food
– children at play– deeply in love– passionate about a project– Love of daily life is enough to feed us
• Now think of a time when you needed primary foods– depressed, sad, just needed a hug
• Meaningful spiritual practice, fun exercise, relationships that feed your soul, inspiring career or project
• Let’s take an assessment .....
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Recommendations• Assess your primary foods• Take inventory of any physical symptoms• Journal food and mood• Deconstruct your cravings• Make small changes -‐ baby steps• Follow your body’s lead and intuition
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Health Strategy Sessions & Healthy Cooking DemosLisa [email protected]
