Start Fresh: The Ultimate New Year Sugar Cleanse

The holidays are the perfect time to unwind and spend some much-needed time with
friends and family, but they also happen to be loaded with sugar. From homemade
baking to treats at the office, it is easy to overindulge. Thankfully, the new year is a
perfect opportunity to start fresh and take a break from the sugar rush!

While the occasional holiday treat is fine, consistently overdoing it on sugar can have
negative impacts on your overall health. Especially our gut and immune health! Studies
have found that high-sugar diets can lead to poor gut health and lower the immune
system (roughly 70% of your immune cells are found in the gut!)

Now is the time to become more mindful of what you consume and how it makes you
feel. Treat this month as a fresh start with our/my top tips for entering the new year
sugar-free. Keep reading to learn more!

Why Should You Avoid Sugar?

● Insulin Overproduction: Consuming sugar increases your blood sugar levels,
which in turn causes your body to produce insulin. Insulin is a hormone produced
by the pancreas that helps your body use sugar for energy. But what happens if
you don’t end up using that sugar as fuel? It gets stored as fat so your body can
use it later! Over time, repeatedly high blood sugar & insulin levels can have
profound negative impacts on your health. Eventually, your body enters a vicious
cycle of over-producing insulin and then storing everything as fat, potentially
leading to chronic conditions such as obesity, fatty liver, and cardiovascular
disease.

● Mood Disruptions: If you are active and have good metabolic health, your body
can handle a blood-sugar spike every so often. But, you will likely still experience
the “hangry” crash that follows. This abrupt drop in blood sugar levels after a
spike can affect neurotransmitters like serotonin and dopamine, leading to mood
swings and irritability.

● Hormone Imbalances: For women, a diet high in sugar can impact their
hormones negatively. High levels of sugar can exacerbate uncomfortable
menstrual symptoms like cramps, mood swings, fatigue, and bloating.
High-sugar diets are also associated with polycystic ovary syndrome (PCOS),
which is characterized by chronically high insulin levels, blood sugar
dysfunction, and disrupted menstrual cycles.

Top Tips For A Sugar Cleanse

1 – Check ingredient labels and get creative in the kitchen

Avoiding the obvious culprits – cookies, and candies – is not always enough to prevent
a major blood-sugar spike. Often, what we find on the shelves is full of hidden sugars
and preservatives that don’t support our health. Added sugars are everywhere, from
salad dressings and pasta sauces to yogurt.
We/I suggest reading ingredient labels carefully and making your own versions of
grocery-store staples whenever possible. Homemade granola is super easy to make,
as is homemade oatmeal with fruit, cinnamon, and a bit of natural sweetener (see
below for some options). There are also plenty of recipes online for healthy, homemade
salad dressings and pasta sauces that are made from whole food ingredients and
limit sugar.

2 – Avoid drinking sugar

Speaking of hidden sugars, liquid sugar can subtly creep into our diets without much
awareness. Flavored coffees and teas purchased from cafes or stores may contain
added syrups or sweeteners. Bottled smoothies can surprisingly harbor high levels of
added sugars or fruit concentrates. Sports drinks, despite being marketed for hydration
and energy replenishment, can contain notable amounts of added sugars, at times

rivaling the sugar content in sodas. Similarly, flavored waters or vitamin-enhanced
drinks might hide considerable sugars to enhance their taste. Alcoholic beverages,
particularly cocktails and mixers, can pack a sugary punch.
Consider switching to unsweetened herbal teas and black coffee or coffee with a bit
of unsweetened cream or milk. Making homemade smoothies using whole fruits,
vegetables, and unsweetened yogurt or milk provides control over sugar content while
savoring natural sweetness. Opt for water infused with fresh fruits, herbs, or cucumber
for a flavorful, sugar-free alternative.

3 – Stay hydrated

Often, we mistake dehydration for hunger, which can lead to intense sugar cravings.
This only creates a vicious cycle though, as high-sugar foods trigger more dehydration.
Aim to drink at least 2-3 L ounces of water per day, and be sure to hydrate before meals
to help stave off cravings. Individual hydration needs may differ, so it’s essential to
adjust water intake based on personal factors, including activity levels and climate.
Staying attuned to your body’s cues for thirst and ensuring regular intake of water
throughout the day is key to maintaining proper hydration levels and reducing the
likelihood of mistaking dehydration for sugar cravings.

4 – Eat healthy fats & protein at every meal

Breakfast is the most important meal of the day if you are trying to kick sugar – studies
show that starting the day with healthy fats and protein helps to curb cravings later
on in the day. Swap your usual toast & jam for an avocado and egg toast. And if you
love oats, you can mix in a protein powder and some nut butter to keep you satiated for
longer.
Be sure to apply this principle of healthy fats and protein to every other meal of the
day, limiting simple carbohydrates and filling your plate with plenty of fibrous veggies.

5 – Discover sugar substitutes

Substituting sugar in recipes with natural alternatives offers a healthier approach to
sweetness.
Opting for pure maple syrup, honey, or date syrup not only adds sweetness but also
introduces additional nutrients and antioxidants, enhancing the nutritional value of your
dishes. Mashed fruit or applesauce serve as excellent sugar substitutes, lending
natural sweetness while providing fiber and essential vitamins. Stevia and Monk Fruit
sweeteners are non-caloric options, ideal for those monitoring their calorie intake or
managing blood sugar levels. These alternatives provide sweetness without the
glycemic impact of traditional sugar. Additionally, coconut sugar, derived from the sap
of coconut blossoms, offers a low glycemic index, making it a favorable substitute for
refined sugars while imparting a rich flavor profile to your recipes.

Understandably, each individual’s journey toward a healthier lifestyle is unique. Whether
you seek guidance, motivation, or a customized plan, our/my expertise and commitment
are geared toward assisting you in achieving your wellness goals this year. Reach out
today – our team is/I am here to help!