Negative Effects of Sugar and What You Can Do to Start Flipping Sugar Out of Your Diet
All the toxins we bring into our bodies age us—our skin, nails, hair, and our internal organs. But, next to drugs and alcohol, nothing ages us faster than our most common drug of choice, sugar! The negative effects of sugar on our bodies, skin, hair and mood are astounding!
Sugar is everywhere! It is naturally present in most of the foods we eat. Some natural sugars such as honey and maple syrup contain enzymes, vitamins, and minerals. But refined sugar not only is mostly devoid of nutrients, it actually works against your body by depleting minerals and enzymes and creating an acidic environment, which could lead to digestive problems, sinus congestion, cellulite, headaches, mucus in the stool, and allergies. This is how sugar ages you on the inside and out. Not cool.
So what are the negative effects of sugar on our skin?
When you ingest sugar, it bonds with the proteins in your body, and this causes your body to produce free radicals. The words, “free radicals,” sound pretty badass, but trust me, they are bad news for your body and for your beauty. They breakdown the collagen and elastin in your skin; you know, the things that keep your face from wrinkling and sagging. Yeah, not awesome. Not only do they break down colleges and elastin, they also hinder your body from producing more. So, by eating sugar, you make yourself look older now, and prevent your body from tying to fix it! Double ouch!
In addition to gifting you with additional and deeper wrinkles, sugar affects your skin in other ways, too, such as increased adult acne, the development of dark spots on your face and hands, and sagging in your neck and chin area. Increased sugar levels can make your under-eye circles darker, causing you to look tired. The production of free radicals, brought on by eating sugar, also makes your skin more sensitive to sun and sun damage.
But, it’s never too late to take action. And, the sooner you take action the soon you can give those free radicals a kick to the curb, and the soon your skin can reboot its collagen and elastin production, and the sooner your body will begin to fill in those fine lines and wrinkles.
I’m not going to lie, a great face cream will help a whole hell of a lot too. And sunscreen, ladies, let’s not forget the sunscreen. But, don’t let beauty products do all the work. Lotions and potions work from the outside and can only do so much. If you really want to look and feel younger, you’ve got to start from the inside. And the basis of that is your diet.
And that’s not all. Sugar has a powerful effect on our emotions and moods, as well. When we consume refined sugar, it has a negative impact on our blood sugar, which leads to irritability, anxiety, poor sleep, hormonal imbalance and can also lead to more serious health problems.
THE NEGATIVE EFFECTS OF SUGAR AGE US ON THE INSIDE AS WELL:
● Increase risk of cancer
● Lead to gastrointestinal problems
● Raise your cholesterol
● Heighten food allergies
● Hamper weight loss
● Suppress your absorption of protein
● Increase anxiety and make you moody
● Weaken eyesight
How can you flip sugar out of your diet and avoid the negative effects of sugar?
1: NOURISH YOUR BODY
Rather than focusing only on what you can’t have, get excited about adding in more of the healthy, nourishing foods your body is actually begging you for. So often when we’re stuck in a cycle of sugar addiction, our bodies are starving for nutrients. So, flip that switch, head to the grocery store, and stock up on fresh veggies and unprocessed foods, so your body is can get the nutrition it needs. You’ll start to notice a natural shift away from the junk food as you return to balance.
HOW TO MAKE THE FLIP:
● Flip your normal breakfast over to a smoothie and a boiled egg
● Eat a healthy protein at every meal
● Add in healthy fats like coconut oil, olives, and avocado.
● Keep healthy snacks on hand at all times and try eating them when a sugar-craving hits. You might find that once you fill up on goodness, your sugar craving will have passed.
2: GET MOVING
Our bodies are designed to move, but most people are living sedentary life-styles. When we deprive ourselves of basic exercise that our bodies need to stay fit and healthy, it can lead to imbalances and cravings. Make it your goal to move more throughout your day, especially if you sit at a desk for work.
HOW TO MAKE THE FLIP:
● Set a reminder on your phone or Apple Watch to get up and stretch or walk around for 1-2 minutes every hour.
● Your smart phone tracks your daily steps. Do you know how many steps you take a day? Check your phone and find your average. The average person should walk 10,000-15,000 steps a day. Make it a goal to hit that daily 10,000-15,000 steps, every single day.
● Find an accountably partner to stay active with.
● Take the stairs instead of the elevator.
#3: FLIP YOUR FOCUS TO GRATITUDE
Food cravings, especially sugar cravings actually stem from an imbalance of mind, body, and spirit. So, it’s important to pay attention to our spiritual needs in order to overcome our addiction. One of the simplest, most effective ways to do that is by focusing on what we’re grateful for. Studies have shown that people who practice gratitude regularly are naturally happier and less stressed.
HOW TO MAKE THE FLIP
● Start a gratitude journal or make a gratitude section in your Bujo.
● Tell the people in your life why you’re grateful to have them.
● Spend a few minutes each morning or evening thinking about what you’re grateful for.
I believe in you!
3 Yummy Recipes to Help Flip Your Sweet Tooth and Avoid the Negative Effects of Sugar
1 cup water or almond, hemp or coconut milk
1 cup of fresh or frozen blueberries
1 ripe banana
1 tablespoon chia seeds
1 tablespoon raw cacao
3-4 ice cubes
Place all ingredients in blender, and blend until smooth.
Why this works: The fat in the avocado helps suppress cravings and the raw cacao satisfies chocolate cravings.
APPLE PIE TRUFFLE IMPERSONATORS
Makes about 12 “truffles”
1 ½ cups dried apple, roughly chopped
3 tablespoons almond butter
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup shredded, unsweetened coconut flakes
pinch of sea salt
Add all the ingredients to a blender or food processor. Blend until well incorporated. Rub a dab of coconut oil onto your hands and roll the mixture into individual balls. Store in the refrigerator for about an hour before serving.
Why this works: Apples are sweet enough to curb cravings and they are low glycemic fruits. The cinnamon and nutmeg give these “truffles” a ton of flavor, which also satisfies sweet-tooth cravings. The almond butter provides both fat and protein, which helps fill you up and satisfy hunger.
CREAMY CHOCOLATE PUDDING POPS
2 tablespoons cocoa powder
¼ cup dairy free milk
1 tablespoon coconut oil
1 teaspoon vanilla extract
1/4 cup unsweetened toasted coconut flakes (optional for crunch and texture)
pinch of sea salt
Add all the ingredients to a blender or food processor. Mix until smooth. Pour into a popsicle mold and freeze until firm. Dip in unsweetened toasted coconut flakes.
Why this works: The fat from the avocados satisfies cravings, and the cocoa powder satisfies your chocolate cravings.