Welcome to Part 2! On my last post I described my suggestions for how to begin reducing sugar. See the full post for details but, to recap: we want to avoid added sources of sugar and ideally try a week without any added sweeteners. Whether or not you have yet tried a sugar detox, this post might be helpful. Whole foods are the best and ideal alternative to added-sugar foods that allow us to intake sugar in a balanced manner.
Before we get into today’s post, I will say it is important to recognize that sugar is a carbohydrate. Carbohydrates can come from simple sources, like a teaspoon of white table sugar, or a complex source, like an apple. Complex carbs are the better option and can be found in whole foods. Typical sources of whole food complex carbs are: fruit, grains, legumes, and vegetables. Although there are some natural sugars inherent in all complex carbs, we won’t feel the sharp rise and fall in our energy from whole food sugars as much as we would with simple carbohydrates.
Why do whole food carbohydrates react differently in our bodies than refined or simple carbohydrates? It all comes down to nutrition. An apple, for example, has slower-digesting carbs, minuscule amounts of protein and fat, but also fiber which plain sugar on its own simply does not have. Together, the nutrients found in a whole food, like the apple, help slow the absorption of the natural sugars in our bodies.
The take away point here is to choose whole foods over straight-up sugar.
Maybe you tried a sugar detox already but you’re wondering how well you can maintain the no sugar lifestyle. You might be thinking: okay, I want to reduce my sugar intake but eating an apple is NOT as satisfying as a slice of chocolate chip banana bread. I hear ya! We will feel the cravings for sugar most when we do not eat the previously mentioned, whole foods and slow-digesting complex carbohydrates.
Consequently, the key is to banish those sugar desires is to increase the satiating aspect of food. More than likely, the nutrient to increase is fat. Sugar is what contributes to cravings for unhealthier treats and quick carbs but, fat keeps us satiated. Most importantly, fat isn’t going to make you fat. 🙂 I digress.
Here are some of my favorite ways easy ways to swap out sugar from the food I already make:
In homemade salad dressing, simply omit the sweetener. If desired, chop up a little bit of fruit to accent the salad you are eating.
Balance out homemade sauces and dressings by adding a bit more olive oil or acid like lemon juice or apple cider vinegar to add more zing! This way the sauce will still be super flavorful but you won’t miss even miss the sweetness!
Substitute date paste for maple syrup or honey in baked goods. Minimalist Baker has a great date caramel tutorial and I’ve had success substituting it in muffins, loaves, and other baked goods.
Instead of drizzling honey on your banana toast, how about using nut butter or coconut butter + cinnamon?
Enhance the sweetness of foods with a pinch of salt. I love sprinkling pink Himalayan sea salt on top of fruit like peaches or bananas, on salads, and even a dash in my smoothies will enhance the sweetness!
Okay, I’m calling this a wrap now. Though, I’m thinking of assembling a list of some of my favorite sugar-free ideas and recipes but that’s still TBD. Is that something y’all would be interested in? Let me know what you think or what you want to see more of by commenting down below or emailing me. Thanks for reading! 🙂
Disclaimer: I am not a nutritionist or dietician. Nor have I ever claimed to be. I am merely fascinated by health research and have seen positive results from my own reduction in sugar. I am only sharing this to encourage others to reevaluate their sugar intake but, by all means, do your own research, too!
I’m not talking about your boyfriend or girlfriend. That form of sugar can stay 😉 Bad pun?
Right now, I am concerned about the sugar added to food. A few months back, I was startled to realize how much sugar I had on a daily basis. It doesn’t even have to be obvious culprits like candy or ice cream. There is sugar in other places, too. It requires some investigation and lots of label-reading but, once we have the knowledge of where to spot sugar, we can work to reduce our sugar intake.
Let’s start with the basics: any sugar that does not naturally occur in food is considered added sugar. The same goes for artificial sweeteners. Real or fake added sugars are most common in processed food. Processed food is anything pre-made like: store-bought granola, cereals, canned tomato sauce or marinara, portioned fruit cups, applesauce, and snack bars. As well, “sugar-free” snacks, gums, coffee creamers, or other products are often laden with artificial sweeteners (AKA fake sugar) that we want to stay away from. Occasional added sugar isn’t bad but the tricky part is determining how often you have that added sugar. You may likely have added sugar in each meal or snack throughout your day. See some common names for sneaky sugar here.
So, we’ve established there are lots of places sugar can sneak into our food. Perhaps, now you just wonder what the big deal is. Why should we reduce sugar intake? Well, a diet high in added sugars can contribute to:
Of course, this list is a slimmed down version of sugar’s detrimental effects. Please, do some research. There is lots of information about sugar coming out every day. Find your why and that will help you feel more inclined to stick to a goal to reduce sugar.
Also, I want to address the reason we may add sugar to our food in the first place. In my experience, we add sugar to make food: a) sweeter and b) taste better. Consequently, everyone’s tastebuds prefers a different level or sweetness. Nonetheless, we can all train ourselves to be satisfied with less sweet foods. Personally, my favorite way to do this is through a sugar detox.
I strongly encourage everyone to try challenging themselves with a week of no-added sugars. The “cold turkey” sugar omission allowed me to pinpoint times in my day when I craved food with sugar. If I decided to only cut out some added sugar sources, I would still sugar ingest sugar in other places. The goal is to clear your body of all added sugar and its effects. The week challenge allowed me to feel stable and energized at 100% added sugar free. From there, I could better recognize my sugar tolerance and sensitivities. I highly recommend checking out the Sugar Swap guidebook put together by my pals Dana and Mary Ellen from Eats2Know and MilkandHoneyNutrition. They hosted the sugar-free challenges that I did this year in and their guidebook can help you out if you want some additional guidance.
Again, you only need to omit added sources of sugar. You will be happy to hear fruit is not off-limits. I enjoyed fruit every day during the challenges but kept it in moderation so that I was not overcompensating for the lack of added sugar. Remember: we want to limit sugar in its granulated or liquid forms. In addition, let us stay away from artificial sweeteners like Splenda, Sweet N’ Low, and Equal—they are not good for our health. They only disguise and exacerbate our cravings. Instead, consider your savory options out there, too! I bet many of the meals you already eat (or beverages) can be made without added sugar.
Still, if you’d like some tips and recipe ideas, check out Dana and Mary Ellen’s Sugar Swap guidebook found here . I’ll be back with some ideas for how I ditch added sugar in the next post.
Disclaimer: I am not a nutritionist or dietician. Nor have I ever claimed to be. I am fascinated by health research and felt positive results when I chose to reduce sugar. I am only sharing this to encourage others to reevaluate their sugar intake but, by all means, do your own research, too!
I’m such a fan of sweet potato. I used to eat whole sweet potatoes all by myself, multiple times a week, every week. Oh, the good days. Now, I sync food with my cycle phases so I mostly consume sweet potatoes during my luteal phase. The more I cycle-sync, the more I’ve adapted my cravings to phase appropriate foods. So, this shake is a mash-up of WomanCode recommended luteal foods like sweet potato, cauliflower, and peach. More deets about cycle-syncing here, but you don’t need to follow WomanCode to enjoy this smoothie!
The Sweet Potato Cinnamon Peach Smoothie does require a bit of prep work for the veggies but once you have these items in your freezer arsenal, you will be able to reap the benefits of many future smoothies! So, I promise it’s worth it!
First up is the cauliflower. Raw cauliflower can wreak havoc on the tummy so I steam and freeze it for smoothies. It’s also easy to rinse and chop cauliflower and then stick it in the microwave for 3-5 minutes until tender. Let it cool to room temperature before freezing it on a tray to avoid clumps. Then, move it to a freezer bag or container. In a frozen state, the cauliflower makes a neutral and thick base!
Is there anything more delicious than roasted sweet potato? I think not. Roasting brings out the natural sweetness and caramel-like flavors in sweet potatoes so don’t skip this step. Once roasted and cooled, you can slice it into large cubes (to make it easier on your blender later) and freeze. The sweet potato can be used roasted and cold but frozen creates thickness to make this smoothie shake-like.
I also throw some dark leafy greens into my smoothie. Be warned: fresh ones will have a greener taste. Frozen greens, on the other hand, can hide their taste a little better in the smoothie. Both methods, fresh or frozen, and any leafy green should work.
I always prefer frozen over fresh produce for smoothies because frozen goods make a cold and frosty smoothie. Though, for this recipe, I’m taking advantage of summer peaches and using it fresh. The fruit is extra sweet when used fresh, just like how the fresh leafy greens taste extra green. I haven’t tested with frozen peaches but be sure to add more liquid if you go that route.
I cut out the flesh from aloe vera leaves (as shown) and throw it into my food processor. Once blended, the aloe becomes a sticky liquid which I pour into an ice cube tray. I fill each slot 3/4 of the way so that I can easily pop a cube into my smoothies each day.
Aloe Vera is the last and the optional addition to the Sweet Potato Cinnamon Peach Smoothie. Lately, I’ve been into adding a tablespoon’s worth of frozen aloe Vera gel to my smoothies. Supposedly the plant has crazy health benefits. My Mexican ancestors used to vouch for the spectrum of benefits cactus has. It can help everything from your skin to your digestion and even help your immune system. Though, store-bought aloe should also work if you want to incorporate it into this smoothie (or any other smoothie recipe)!
Sweet Potato Cinnamon Peach Smoothie
Recipe Type: Breakfast
Cuisine: Smoothie
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Here is where summer and fall meet. Warm flavors of sweet potato and cinnamon combine with the fruity freshness of peach to make a delicious smoothie. Admittedly, I like my smoothies thick so this recipe is more shake-like but smoothie sounds more pleasant in the title. 🙂
Ingredients
3/4 cup frozen sweet potatoes
1 cup frozen cauliflower florets
A large, fresh white peach
2 tbsp almond butter
1 cube frozen aloe vera gel, optional
A handful of greens
1 scoop vanilla protein
½ tsp cinnamon
½ tsp maqui berry powder, optional
About ½ cup water or milk (plus, more to thin to desired consistency)
Instructions
To make the layered smoothie, start with the base of sweet potato, cauliflower, peach, almond butter, aloe, and cinnamon. I like to blend these up with water before adding the protein powder. Otherwise, the protein powder seems to absorb the liquid without leaving any for smoothing out the ingredients.
Next, add the protein powder, and blend again, scraping down the sides if necessary.
Once smooth, pour almost half of the mixture into a serving glass. To the blender, add the maqui berry powder and blend again.
Add half of the maqui berry layer to the top of the first layer in your glass. Reserve the remaining contents for the green layer.
Scrape down the sides of the blender and add the handful of greens. The smallest splash of water also helps get the mixture going. When the greens layer is smooth, pour it into your glass.
The top layer will taste very GREEN so be sure to stir it up after taking a picture 😉
Notes
The prep time does not include freezing time. Most of the main ingredients are frozen except for the peach. See the post for preparation tips and why I use frozen vs fresh.[br]If you don’t have maqui berry powder, skip the middle layer and just make one larger green layer. It doesn’t contribute much flavor-wise, anyway.[br]If the layering business is too much of a fuss, the smoothie also tastes awesome when it is all blended up together at once.
Sometimes I feel like my Type A personality gets the most of me. I have a very motivated attitude so rest doesn’t come easy for me and I’m happiest when I can be productive.
At nighttime, when I look back on my day, I deem it a good day or a bad day based on what I accomplished. If I tackled some chores, meal-prepped, applied to jobs, or knocked off things from my to-do list, then, it was a good day. Other occasions, the day seems to escape me and I don’t do any of that. If, for example, I couldn’t get the workout in that I wanted and instead sat around; if I browsed the internet too much; or, if I leisurely watched a movie, then, I deem it a bad day.
I have a vision of what I want my day to look like so I am frustrated with myself when I’m not making productive choices that help put my vision into action. Not being productive = bad day. So, I try to prevent the bad days from happening by pep talking myself through the choices I make with words like:
You can do this.
Try harder.
Push yourself.
Others can do this so why can’t you?
Toughen up.
You’re not doing enough.
Do these words provide motivation? Maybe…but, one day, I realized my pep talks were more like demands. The word choice was not coming from a place of encouragement but punishment. Then, I found myself frequently saying words like:
You’re not good enough.
And so I tried harder. I tried to keep myself from falling into the trap of unproductive days so that I wouldn’t feel bad about myself and so that I wouldn’t think such hateful things about myself. Still, it happened.
For periods of time, I would feel fine. For even longer periods, I continued to fall in the giant well of negative attitude and hurtful self-talk until I was drowning in problems. I still had the same chores, I still had no job, my abs still didn’t pop, and I still had that to-do list with items that continued to stack up. Where did that leave me? I was frustrated, angry, and disappointed in myself.
It took a while but I realized that I should not have to feel that way. Things are always going to come up. If it’s not one problem, it’s another. Yet, problems and tasks can’t be what controls my life.
I allowed myself to take on more work and exercise at an unhealthy level. That is when the problems surfaced even more. Slowly, I came to terms with the fact that I was overexerting myself. As far as exercise goes, I overexerted myself because that was an area I could control. Even though I felt like I wasn’t accomplishing enough, I still had the desire to be the champion of something! I felt the need to DO MORE so that I could feel fulfilled. My mentality was: if I didn’t do it ALL then I might as well be doing NOTHING. If I didn’t push myself to the point of being burnt out, I might as well not do X thing in the first place. It’s a sick way of thinking.
Temporarily, I lost the ability to tell what my body needed or what my overall self needed. My mind wasn’t even conscious of this because I trained myself to be on GO, GO, GO mode all the time. Thankfully, these days are different. I’m not saying I can’t ever fall into the all or nothing attitude again. I could. In fact, I almost feel guilty when I want to indulge myself with that self-nurturing time. It seems like so many people don’t take time for themselves and, yet, they still get things done. Though, I’ve learned I can’t keep comparing myself to others.
If I feel like I need a break or want to say no to extra work that will only stress me out, I’ll do it. That is because I’ve recognized how good I can also feel when I take the time for myself to foster my own personal health and well-being. If that sounds selfish then so be it. Besides, not every moment of every day can be occupied—nor should it be. So I would rather fill up the time with what will enhance my spirit. I know when I allow myself to rest and recharge, I’m a better version of me.
I wrote this post because I see so many others pushing themselves for work, jobs, fitness, and more. Consequently, I wanted to keep up and do it all, too! Maybe I can, one day, but nothing has to happen all at once. I believe that there is a middle ground where I can comfortably fit between the extremes of doing it all and doing nothing. I haven’t got it all figured out yet but I know that I can’t do any of it without making me a priority. Right now, the attitude I have is that I am enough and I am doing my best.
My love for tahini is almost a year long affair. It’s wild to think I hadn’t ever tried tahini prior to that. Heck, I was not even a fan of peanut butter two years ago. YES. I’m not kidding. This girl was not a fan of nut butter.
I once heard that our taste buds change every 7 years. I’m not sure how accurate that is so don’t take my word for it but I know our tastes are cyclical. Whenever my last taste bud change last occurred it made me a fan of dark leafy greens, too. Leafy greens used to taste like dry, bitter plants to me but I’ve come a long way. Look at me now, putting both of them in my smoothie!
If you’ve seen or tried my classic Banana Tahini Shake, then you’ll be a fan of this one! It is similar in texture but uses a few different ingredients to make it thick and shake-like. Smoothies and shakes are both breakfast favorites of mine but, unlike smoothies, shakes are nice and thick!
Also, I’d describe the flavor of this shake as being refreshing. It’s lightly sweetened but it tastes fresh thanks to the peppermint extract. You could use fresh mint, or simply omit. Though, I recommend it for a flavor booster! You could even experiment by substituting your favorite food-grade extract.
Let me know what you come up with if you give this recipe a try!
Green Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 shake
Ingredients
1 tbsp chia seeds
1 tbsp ground flax seed
½ cup water or milk of choice
A cube of frozen aloe vera juice, optional
A large handful of fresh baby greens ~ 1 heaping cup
1 cup frozen cauliflower
½ frozen banana
1 ½ tbsp tahini
4 drops peppermint extract
1 scoop chocolate or vanilla protein powder ( I used chocolate)
1 tbsp cacao powder, for enhanced chocolate flavor
Instructions
Add the first three ingredients to the blender and let sit for 5 minutes. This will give the seeds a chance to expand and, thus, provide a thickening power to the shake. You can also prep and soak the seeds overnight, if desired.
After the seeds have expanded, add the fresh greens and blend until smooth.
Next, toss in the remaining ingredients and blend. If necessary, pour in an extra splash of water or milk.
For the best experience, pour the shake into an empty tahini jar to enjoy!
Ever since I tried Nutrition Stripped’s Banana Maple Granola I have dreamed of recreating a chocolate or cocoa-infused version. Of course, you all know how I like my chocolate! (i.e. Creamy Peanut Butter Chocolate Crisp Bars and Chocolate Cinnamon Breakfast Shake) Typically, store-bought granola uses a lot of oil or a lot of liquid sweetener. In this case, banana serves to coat the granola and add some flavor while keeping the granola low in added oils and sugar!
I’m curious, how do you all enjoy granola? At breakfast time, I love adding granola to the top of my smoothies or parfaits for a delicious crunch. Also, if you haven’t tried using homemade granola as a cereal then you must! Store it in a container in the freezer for when the granola craving hits! Then, simply pour it into a bowl with milk and enjoy! It makes for quite a filling meal!
Disclaimer: I call this granola cocoa granola and not chocolate granola for a reason.
Personally, I like the light cocoa flavor without the sugar. Instead of sugar I use caramelized bananas to provided sweetness. If desired, you can still make the granola a bit sweeter like chocolate with the addition of some coconut sugar. See the recipe for amounts. Lastly, I know the recipe calls for many ingredients but granola is flexible. For a variation, you could swap in more oats, nuts, seeds, or quinoa for any ingredient you may not have enough of. Plus, the recipe can be cut in half and still bake up in the same amount of time. 👊
I’VE GOT YOU COVERED 😉
Cocoa Coconut Rustic Granola
Recipe Type: Breakfast, Snack
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: ~3 1/2 cups granola
This granola is a texture-lover’s dream! It has oats and coconut and nuts. Caramelized bananas help make this granola a low-sugar and low-fat treat.
Ingredients
2 medium-large ripe bananas*
1 tbsp coconut oil
1 ½ tsp vanilla extract
½ tsp cinnamon
2 tbsp unsweetened cocoa or cacao powder
1-2 tbsp coconut sugar, optional**
¼ tsp fine sea salt
2 tbsp unsweetened cacao nibs
1 cup old fashioned rolled oats
1/2 cup unsweetened coconut flakes
1/2 cup unsweetened coconut chips
1 cup nuts/seeds of choice (cashews. almonds, or pepitas would be great!)
Instructions
First, preheat the oven to 375 degrees Fahrenheit. Spread out banana halves onto a lined baking sheet and roast for 15 minutes. I know, it’s an extra step, but this helps caramelize the bananas to bring out sweetness. From here, you may proceed with the recipe.
Remove the bananas from the oven after they appear to be soft and caramelized. Then, turn the temperature down to 300 degrees Fahrenheit. (Tip: keep the oven door open to let out some of the heat)
In a bowl, mash up the bananas until no clumps remain (I had about 3/4 cup worth of mashed banana). Next, add in the oil, vanilla, cinnamon, cocoa powder, salt, and sugar, if using.
Now, dump in all of the oats, nuts, coconut, and cacao nibs. Mix well.
Spread mixture out on a lined baking sheet or a lightly greased baking sheet.
Bake for 25-30 minutes or until no soft pieces of granola remain. If desired, stir the granola halfway through baking to break apart clumps.
Notes
*You really need ripe bananas for this recipe. I used very spotted, not black, bananas. Bananas are at their peak sweetness when they are very spotted. Black bananas, on the other hand, have an earthy taste to them. They could work but the end result of the granola may not be as sweet.[br]**My taste buds are pretty content with lightly-sweetened food. Go ahead and taste the granola before putting it in the oven and see if it works for you—add in the coconut sugar if you want some sweetness.
3.5.3226
Additional notes: The photos show a half batch of the granola because I went through several baking trials and ran low on some ingredients x)
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