Get Back On Track! Make More “Good” Choices & Crowd Out The “Bad”

Tasty Toxins

 

I love Easter.

For me, it’s the most important ‘holiday’ of the year. My spirit is renewed.

What I don’t love about it, from a nutrition perspective, is that it seems like a mix of Thanksgiving & Halloween, with big meals and junk food!

While my spirit may be grateful, my physical body has some getting back on track to do!

I get really irked with myself when I fall off track. There’s no one it hurts more for me to let down than me.

I had been on a solid roll for awhile with no grains, no alcohol, little-to-no dairy, and little-to-no sugar.

I don’t know why a religious holiday is what knocked me off my game, of all things, but it did. Too much food… some wine… some sugar.

(Honestly, there’s a wee bit more stress these days… I think my inner brat used that as justification to stray.)

Time to get back on track. (sigh)

Whether you’re experiencing a sugar crash from Easter chocolate, or your belly is distended from Easter brunch and family celebrations, or it’s just time to get back on track with your healthy lifestyle choices… having a solid strategy is key.

 

Adding “Good” – Subtracting “Bad”.

When it comes to starting new, healthy habits, or re-instating healthy habits, I feel that adding “good”, health-enhancing choices is easier than reducing or eliminating the “bad”.

Some common examples of Good Things to Add:

  • Drink more water
  • Exercise more
  • Eat more vegetables
  • Practice stress reduction techniques
  • Stretch
  • Get more sleep

 

These are all kind of big, general goals. So, it helps to break them down to small, mini-goals that you intentionally place in your daily routine. This makes it more likely that you’ll see your health goals as being easier to achieve.

For example, here’s what a simple list might look like to accomplish some of those goals:

  • Drink a glass of water when I first wake up. Fill up my water bottle 2 times during the day… and drink it.
  • Go for a walk at lunch time, or after dinner. Walk the dog every day.  10 minutes is better than NO minutes.
  • Do a full-body resistance-type workout 2 or 3 times each week. Again, 10 or 15 minutes is better than no minutes.
  • Add “burst” training once or twice each week.
  • Have vegetables &/or salad with lunch and dinner. Add more veggies to my breakfast choices. Add veggies to my smoothie.
  • Add 5-10 minutes of stretching to morning routine or before bed.
  • Do some relaxing breathing to unwind before bed. Practice relaxing while I’m stretching in the morning.
  • Avoid screen time an hour before bed.
  • Get to bed by ____ (10 o’clock, for example)

You can see how even a couple weeks of consistency with these “good” choices would make a noticeable difference!

To add healthy choices, you just need to DO them… then DO them again… and then again.

It’s rather simple: each time you make that healthy choice, it counts as something great. Just make MORE of those choices! They accumulate… and you can never take away a healthy choice that you made.

There’s a magic number… a tipping point, where the healthy choice becomes a “habit”. At some point, it becomes more “painful” for you (mentally, emotionally) to NOT do that healthy activity and you actively seek the pleasure you derive from making that healthy choice. Ah, this is pure gold!

(I’m not talking about the obsessive-compulsive health nut here, who wigs out if they miss their fourth 90-minute workout of the week! I’m talking about turning the corner from “having to” make healthy choices to “wanting to”. Tremendous difference.)

 

 

“Bad Things” to Subtract

These can be tricky. There are SO many lifestyle choices that subtract from our health… where to begin?!

Examples:

Sugar, junk food, fast food, pop, alcohol, drugs (prescription, over the-counter, or  otherwise), smoking, and a slew of other addictions.

You’ve got a couple ways you could go here.

You could try to “ease” into your clean-up routine… tapering off some of your unhealthy choices. Or, you can go cold turkey.

First, if it’s something harmful to your health, any reduction in its consumption or your exposure to it will help. Kudos to you for reducing your intake.

However, in some cases, like gluten, sugar, and many drugs, even one exposure will set you back to square one again.

The notion of “tapering off” doesn’t work quite as well as “tapering in”.

Sometimes you’ve just got to cut it out completely in order to glean the greatest benefit from your healthy choices. Other times, you can get away with reducing (or substituting) just fine.

 

So, your to-do list for “Subtracting the Bad” might look like this:

  • No television on _____ and ______ nights. (Walk instead. Play a game with the kids instead.)
  • Switch from sugar to stevia in your coffee/tea.
  • Pick 2 or 3 days (for starters) where you’ll pack your lunch vs. fast food, or make a healthy breakfast smoothie vs. the drive-thru.
  • If you drink several soft drinks or energy drinks in a day, reduce it by one per day for starters… then go down to just one… then only on certain days… then only on the rare occasion, or not at all.
  • No more eating only grains for breakfast (cereal, toast, bagel, etc.). Add protein & healthy fats. (Eventually, cut the grains… or, do this right away, if you want to reap the health benefits faster.)
  • No sugary desserts – switch to fruit, if necessary. Have a ‘cheat’ meal once a week or two. Have your dessert then, in moderation.
  • Alcohol – Whether  you’re aiming to reduce your consumption or eliminate it all together, think of how you can substitute. Functional beverages are excellent choices that actually give your body what it’s craving. DO something different to change the habit. Get active instead.
  • Reduce your screen time by removing it from your routine during your hour before bedtime.

 

It’s important to understand the true consequences of the choices we make. “What happens if I make this choice? What happens if I don’t?”

When it comes to subtracting the “bad”, it seems even more important to understand the consequences. Just like that tipping point with “good” choices becoming a habit, avoiding the “bad” can become a habit, too… not necessarily as easily… but it certainly CAN.

Also, it can become too mentally or emotionally painful for you to continue making the “bad” choice that you just choose to stop!

Focus on how empowered you feel when you DON’T make that “bad” choice… even if it’s just one time. Then, don’t make the bad choice again… and see how good you feel. Then do it again.

Crowd out your unhealthy choices by filling up (fueling up) with healthy choices.

You’re creating a new lifestyle… a healthier version of you, who just doesn’t need those unhealthy things weighing you down anymore, physically, mentally, and emotionally.

 

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If you need help getting back on a healthier path, consider joining the next 21-Day Health Booster. That’s exactly what it’s designed to accomplish!

 

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

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25 Ways To Reduce Your Toxic Nutritional Intake

cupcakes

This list is something I created several years ago in response to many requests from our practice members who needed some help in this area.

We’ve always taught that one of the simplest strategies for improving your health is to ADD HEALTH FIRST. Meaning, start improving your health by adding more healthy choices: add more veggies & plant-based foods, add healthy fats & oils, add more water, add more movement, add more rituals to reduce stress, and so on.

We know that in order to create homeostatic cell function / optimal cell function and Health, we must make more lifestyle choices that are Pure & Sufficient and serve as fuel for our cells.

We must also reduce lifestyle choices that are Toxic & Deficient and that essentially poison or starve our cells.

Most people have an easier time with adding the good stuff than taking away the bad! That’s why we start there.

As the years have passed, however, and more nutritional and lifestyle toxins are on the scene, I’ve realized that there are indeed times when you’ve just got to get that toxin out of your body NOW in order for any real health & healing to happen!

Examples that come to mind are: countless drugs (medications), smoking, artificial sweeteners, “bad” fats, refined sugar, high fructose corn syrup, corn, and gluten. Also high on the list are modern wheat, soy, and conventional dairy.

The list of tips isn’t geared to the “Cold Turkey” approach, although I encourage you to go cold turkey with the foods listed above.

“Transitioning away from” sugar and gluten DOES NOT WORK. Any exposure to those foods sets you back to square one with your immune response, inflammatory response, and re-starts your cravings (in the case of sugar).

This list is more for those foods and beverages that you’re just trying to consume LESS of… not necessarily eliminating them just yet. It’s especially helpful in certain social settings where you’re surrounded by those Tasty Toxins!

Note: I don’t call these foods “treats”. Nothing is a “treat” if it subtracts from our overall health. No sugar coating it. I call these foods “tasty toxins” – describes them perfectly.

 

25 Tips for Transitioning Away from Nutritional Toxicity

 

1) Always remember your goal… your intention. If you’re trying to create better health, that will require making healthier choices. Healthier choices include fewer toxins.

 

2) Of course, an obvious option is to say “no thank-you” to the toxic food! Just don’t eat it. End of story. No whining. Put on your Big Girl/Big Boy pants. This is your health we’re shaping here.

 

 

3) Have the toxin less often. e.g. Instead of having dessert regularly, step one in transitioning might be to have it only once a week… and then less, or only on special occasions. Be careful with how many “special occasions” you concoct! I am so onto you! “Yay! I’m home from work!” or “The sun is shining!” are NOT  special occasions!

 

4) Have less of the toxin when you do have it. Instead of an entire quart of ice cream, or a huge slice of cake or ginormous serving of dessert, or 26 of those little chocolate candies in the bowl… have a ‘sample’ amount just to satisfy your poor, bratty little taste buds. Remind them that we are not to “fill up” on the tasty toxin… it’s not fuel. We’re just going for a taste or small amount here. Control thyself.

 

5) Have something healthier along with the toxic food/drink so that the overall ‘meal’ is healthier than it would be otherwise. Pizza with a nice, healthy, well-loaded salad is more health-enhancing than just pizza. Tip: eat your salad first.

 

6) Substitute or upgrade to a healthier version of the toxic food. e.g. organic ice cream, organic dark chocolate, etc. Please understand that this doesn’t make the food “healthy” (health enhancing), it just makes it less toxic. Opt for real fruit instead of conventional desserts. Fruit is “God’s Candy”!

 

 

7) Make your own ‘tasty toxins’ that are less toxic… you might even start making NON-toxic “treats”! We have a plethora of healthier recipes to choose from now with the popularity of dietary approaches geared to Paleo, autoimmune diets, and recipes for people with food sensitivities. You can create some amazingly delicious snacks and desserts that don’t have any grains, or refined sugars, or soy, or conventional dairy, and so on. No more excuses.

 

8 ) SKIP the idea of the classic CHEAT DAY where you go hog-wild on tasty toxin consumption. This can throw off your hormonal balance and send you into a tailspin. You’re better off keeping the majority of your choices healthy that day, and then keeping your tasty toxin consumption within reason. (Whatever that means!) Basically, don’t throw in the towel on the entire day, if you can help it. Keep some of it clean, then allow yourself to stray on a few choices.  (Hint: apply the upgrade, substitute, or homemade options to your cheat day menu so that your tasty toxins are less toxic overall.)

 

9) Make “choices”… this isn’t about “I can’t have”. You’re not “depriving” yourself. You’re making healthier choices. Think about the consequences of your choices – good or bad. Time to get real.

 

10) Think beyond the temporary pleasure you may feel while consuming a toxin or avoiding a healthy choice… think about the health consequences, not just the taste or emotional impact of that toxin. We know that sugar fuels cancer. Think about that before you pound down that next energy drink, or glass of wine, or sandwich, or french fries, mile-high stack of pancakes. If you’re not bothered by cancer, then just know that all that sugar will cause you to have a tough time shedding that fat around your mid-section… and, it makes you look older at an earlier age. (That’s called ‘hard ball’.)

 

 

11) If you’re eating or drinking toxins as part of a pattern or habit, physically change what you’re doing. Get up and move instead, call a friend, go outside, do some jumping jacks, walk the dog, walk the neighbor’s dog, have a healthier option ready… do something that changes your pattern. If your toxic choices are part of a tradition or custom, e.g. birthday parties, try to place less emphasis on toxic foods and drinks while providing healthier options as well. DO something instead of the focus of the event being solely on eating!

 

12) Avoid/reduce the number of the places, events, patterns and people that are typically involved with making toxic choices. You know what I’m talking about. Change it up. Create healthier patterns, routines & rituals… and hang out with people who are likely to do the same.

 

13) Don’t keep junk in your house or readily available. Keep lots of healthy options readily available, including when you’re on the go. Obviously, the theory here with the tasty toxins is “out of sight, out of mind.” Let’s make eating junk a serious inconvenience!

 

14) If you do keep some toxins in your house, freeze them, if applicable. You might feel that it’s not worth your time to wait for the toxin to thaw. Or, if you’re really addicted and desperate, you might crack a tooth in the process! You’re often better off with #13… keep that garbage outta’ your house!

 

15) Brush and/or floss your teeth, or have a big drink of water or a healthy snack before choosing to have the toxin. You might change your mind, now that you’re all clean & healthy feeling!

 

16) Use healthy meal planning and eat non-homemade meals less often. The more you can fuel up with healthy foods prepared at home, using non-toxic ingredients, the less toxins you’re taking in. Simple. Plan on it. Every step in this direction adds up. If you currently eat out at restaurants several times per week, just substitute one or two of those meals with home cooked meals for starters. Pack a healthy lunch a couple days per week (for starters), instead of eating out everyday at work.

 

17) One toxin at a time. In other words, “pick your poison”! If you really, truly  want that ________ (fill in the blank), then that’s it. If you truly want the birthday cake, have it. But skip the huge pile ice cream on top AND the pizza AND the cookies AND the sugary drinks. Seriously. You’ll throw yourself into a dang sugar coma!

 

18) No back-to-back toxic meals or snacks. If you know one of your meals that day will be lacking in health-building traits, then keep your pre & post meals  clean & healthy.

 

19) Each day, “FUEL up with Health FIRST!” Meet your body’s needs. Do not eat or drink toxic foods or beverages if you’ve not done your part in building health thus far in your day. Consider making it a standard to have a clean & healthy meal before allowing any toxins in.

 

20) On a similar note, have something healthy first if you know you’re going to have a toxic or deficient meal. For example, if you’re going to a party or a restaurant with less-than-healthy options, you can have a small meal with protein, healthy fats and fresh fiber before you go. This is a great idea for kids. It’s not about “ruining their appetites”… it’s about not ruining their health! Also, order salad or veggies to arrive before dinner.

 

21) Keep this thought in mind – CROWD OUT the bad stuff by fueling up with the good stuff! Every time you choose a healthy food or beverage, you’re leaving less physical room for the tasty toxins. Honor that. If you’re both “fueled up” AND “filled up” with healthy foods, why would you need ANY additional food, let alone toxic food? Learn to eat when you’re physiologically hungry… not emotionally hungry, or bored!

 

22) Don’t be so easily fooled by food labels. “Healthy” and “Natural” are just marketing words. The number of calories isn’t as important as the source of those calories. Read the list of ingredients first – you should see REAL foods there… and a short list overall. Anything that ends in -ose is a form of sugar. Avoid all artificial sweeteners, hydrogenated & partially hydrogenated fats & oils, and excess sugar, for starters. Really, choose more foods that DON’T come in a package with a label! Fresh vegetables and fruit, meat, and eggs. Sure, it’s good to look for organic, grass-fed, and free-range as healthier upgrades… but these real, whole foods are automatic upgrades from packaged, processed foods.

 

23) Try to get yourself out of the habit of thinking you’re “rewarding” yourself (or your children) by having tasty toxins. That’s a tough one, socially. It’s in our “cultural genes” to reward and celebrate with toxic foods that rob us of our healthy cell function. We’re an odd bunch! Just do your best here.

24) There is NO workout that can “work off” or “burn off” the consequences of a toxic diet. It doesn’t work like that. Don’t go out for a great fat-burning exercise session, then catch up with your cronies afterwards to “celebrate” with some brewskies or margaritas, thinking you can avoid the toxic consequences due to your physical prowess. It’s not ALL about how you look on the outside and whether you look like you’re “in shape” or not. You can burn calories for fuel. You can’t burn toxins.  The consequences are taking root, whether you can see them at the surface yet, or not. Nice try, McFly. You are not the star of your own beer commercial here!

(I’m not saying you should never go out and indulge with friends – just get real with your understanding of what’s really happening, and NOT happening, in your body. I agree – the social & emotional component of our health is of the utmost importance as well.)

 

25) After all this, if you’ve chosen to eat or drink something toxic then have at it! Guilt will only further subtract from your health. Enjoy the toxin, enjoy the people you’re with while consuming the toxins, then make a healthier choice in your next meal or snack. Remember though, there ARE limitations of matter!

See why I’m such a big fan of regular cleansing & detox? It helps us overcome the accumulated effects of our toxic choices!

It’s not always EASY to reduce your toxic intake… but it’s always worth the effort, as long as you’re not causing yourself excessive stress and emotional turmoil in the process!

Always remember your goal… better health.

 

 

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What would YOU add to this list? What has worked for YOU and your family in order to consume fewer toxins overall?

Please share this list with someone who might benefit! Thank you!

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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10 Ways To Minimize Sugar In Your Diet & Maximize Your Health!

Sweets, Treats, and Tasty Toxins

In the list of “Top Nutrition Upgrades to Maximize Our Health”, one of the biggest improvements we can make in our diets is to minimize sugar intake.

Sugar is a nasty foe. It wreaks havoc on our overall health, contributing to the risk factors for every chronic, degenerative illness – those risk factors being inflammation, toxicity, and stress.

  • Sugar is an “ant-nutrient” – preventing other nutrients from accomplishing their tasks.
  • Sugar is a major source of fuel for cancer cells.
  • It impairs our immune response.
  • It interferes with the transfer of amino acids to our muscles.
  • It makes us produce less of the hormone leptin, which is necessary for appetite regulation.
  • It promotes weight gain.
  • It contributes to insulin resistance.
  • And it induces oxidative stress, which is an indicator for overall cellular toxicity and inflammation.

So, it would seem obvious that we should make the choice to eliminate sugar, right?

However, one of the challenges with sugar is that it seems to be everywhere!

Sugar comes in various forms from numerous sources, making it virtually impossible to avoid 100% completely. (Oh, I’m sure someone is out there, reading this, who will inform me that they HAVE indeed cut it out completely. I bow to you.) If you’re eating any type of conventionally processed or already-prepared-for-you foods, it’s essentially a given that you’re consuming sugar.

The good news: If you’ve ever significantly reduced your sugar intake (even if it was fairly short-term), then you know how great you feel when you make this upgrade.

But, we tend to get sucked back in to sugar’s sweet-talkin’ ways! Sugar is an addiction, both physically and mentally… and even emotionally.

Not all sugar is pure evil! There are natural sources, like the naturally occurring sugar found in fruit, and honey, and maple syrup, for example. These aren’t AS bad as processed, refined sugars and high fructose corn syrup. But, we still need to practice controlled consumption, even with these natural sources.

So we know we SHOULD reduce our sugar intake… we have many (rather serious) reasons WHY we should reduce it… so how DO we do this? Here are some recommendations…

10 Ways to Reduce Sugar in Your Diet

1. Stop Buying Processed Foods

This is probably the most significant upgrade you can make in your diet when it comes to cutting out sugar. Practically everything you buy that comes in a box, bag, can, or package has added sugars. Once you recognize forms of sugar on a food label, you’ll see that many processed foods have multiple types of sugar added! This is where that well-known advice to “shop the periphery” of the grocery store comes in handy! Make the majority of your diet consist of meat/poultry/fish, eggs, healthy fats, and fresh produce. (Add raw dairy to that, if it’s in your grocery stores or farmers’ markets.)

 

2. Switch Your Focus At Breakfast

The Standard American Diet promotes a breakfast that revolves around incredibly high-sugar foods like bread, toast, cereal, pancakes, waffles, muffins, baked goods, pastries, bagels, and so on. These starchy carbs all convert to sugar in a heartbeat and start our day in a horrible, inflammatory way. Make the transition to protein and healthy fats for breakfast, with fresh fiber (veggies or some fruit).

At the very least, “dilute” the negative effects of so much grain-based sugar by having protein and fats along with the grains.

 

 

3. Must There Always Be Bread & Starch?

While we’re upgrading our breakfast, let’s not forget about those other meals! 4 of the big sugar bombs that are mainstays in our society’s collective (unhealthy) diet are: Sandwiches, Sugary/starchy side dishes, Pasta, and (junk) Snacks. These are enormous sources of sugar that people consume day in and day out, probably not realizing the massive amount of sugar in these foods.

Make the switch to lettuce wraps or just eating the “insides” of your sandwich with more greens or veggies. Pass on the basket of bread served with the meal. Skip the sides of rice, pasta, and potatoes – substitute with foods that are naturally low in sugar (e.g. more veggies). Pasta… ah, pasta. At the very least, upgrade to something like gluten-free brown rice pasta. Better yet, make pasta a rarity in your diet. You can upgrade to something like spaghetti squash when the cravings strike. If you choose to snack, opt for snacks that fuel… not just fill. The same guidelines for building a healthy meal apply to choosing a healthy snack: protein, healthy fats, fresh fiber (from veggies or fruit).

 

3.  Make Your Own Spaghetti/Tomato Sauce & Salad Dressings

Store-bought tomato sauce (as well as other sauces) usually have a large amount of sugar that you just don’t need… especially if you’re adding that to pasta! Double whammy. It’s easy to make your own: simmer some tomatoes (fresh or organic canned with no sugar added) in a pot with some fresh herbs. Done.  Even if you do decide to add a bit of sugar to taste, it will still be far less than what’s in the store-bought versions.

Another common-yet-surprising place to find excessive sugar is in store-bought salad dressings. Again, make your own. This one’s super easy. Plus, making your own allows you to avoid the other serious dietary foe in salad dressings – the toxic polyunsaturated vegetable oils, like canola and soybean oil.

For a vinaigrette, a simple guideline to follow is three parts oil to one part vinegar. A good oil to start with is organic  extra virgin olive oil. You can use Balsamic vinegar or other flavored vinegars. Some like to add Bragg’s apple cider vinegar, too. Add variety to your dressing by tossing in various herbs and seasonings of your choice, some sea salt and freshly ground pepper, or a bit of grainy mustard, or some freshly squeezed lemon… whatever you’re in the mood for. Just keep it “real” – real foods and ingredients that are naturally low in sugar. If you truly desire a sweeter flavor to your dressing, add a dab of raw honey. For a creamy dressing, we like to use Amasai.

 

 

amasai cultured dairy beverage breakfast smoothie

4. Choose Fresh Whole Fruit Over Other Fruit-Based Products

Juice, juice drinks, fruit roll-ups, and dehydrated fruit taste great, there’s no argument there. Of course they do… they’re almost pure sugar! Whole fruit is complete with the proper ratio of natural sugar, plus fiber, plus enzymes to break it down properly and help our bodies more effectively process the sugar. We’re better off consuming the fruit in its whole, naturally-occurring form. I like to think of fruit as “God’s candy”. Eat it the way it grew.

Choose berries, cherries, grapefruit, lemon, and limes over apples, bananas, melons, and other fruit. The former are higher in glucose and lower in fructose, and they tend to have a lower sugar content overall. However, if you’re choosing between an apple and a Snickers bar?? Really. Don’t even try the “apples are high in sugar” argument here!

Keep your fruit consumption in check, though. It does, indeed, contain sugar… albeit a natural source. You just don’t need a dozen servings of this per day! Nor do your children. Make sure you’re eating more vegetables than fruit.

 

 

5. Avoid Flavored Yogurt

Most mainstream popular yogurt brands have just as much sugar as a candy bar! (Or, it’s “low in sugar” but has artificial sweeteners instead. Yikes! Even worse!) AND, even though this is an article about sugar, the other serious problem with conventional yogurt is that it’s often low-fat or fat-free, and therefore has been stripped of the nutritional value from whole fat sources… plus it’s made from toxic, high-heat pasteurized sources of dairy. It’s just a chemical concoction, void of nutritional value. Don’t eat it!

Back to the sugar issue, though…

You can make your own plain yogurt (or buy organic, whole fat yogurt, preferably raw or low-heat pasteurized) and add fresh fruit and a bit of raw honey if you still need more sweetness. Another option is to upgrade all together to something like Amasai - now, you’re getting massive nutritional and health benefit, plus the yumminess of something similar to fruit-based yogurt.

 

6. Don’t Forget About Beverages

Sometimes, when we talk about diet, we tend to overlook what we drink and just focus on what we chew! Beware! A massive amount of sugar is lurking in our most popular beverages. If you’re aiming to minimize your sugar intake, then it would behoove you to significantly cut back (better yet, eliminate) the conventional soda, energy drinks, sports drinks/performance drinks, designer coffee drinks, juice drinks, and alcohol. Going “organic” here doesn’t get you off the hook either! Sugar is sugar.

Trade soda for water with lime, lemon, orange slices, berries, or even cucumber slices in it and you’ll cut your sugar intake in a significant way. You can also make the upgrade to more traditional functional beverages and drinks like coconut water or kombucha, and replace those toxic sports drinks with something like Suero Viv.

If you’re a coffee lover, just be careful what you’re adding to it. Those flavor boosts are loaded with toxic ingredients and enormous doses of sugar and artificial sweeteners. Try coconut oil, real cinnamon, and a dash of real vanilla once in awhile. Or, go “bulletproof”!

If you like to have your adult beverages, first, consider the quantity you’re consuming. Alcohol breaks down to sugar quickly. Next, consider what you’re mixing it with. That’s where you’ll really find trouble with the sugar intake. You’re better off avoiding mixed drinks and sticking with straight spirits, or mixing with soda water, or just opt for a glass of wine. Again, it’s all an enormous source of sugar, so choose wisely… and sparingly.

 

 

7. Give Yourself A Quota and Some “Rules”/Guidelines

Some people simply make the decision to stop consuming sugar, and they do. Cold turkey. Actually, this is what I recommend… because every exposure to sugar sets you back and re-ignites those cravings. However, for many, that’s not their reality.

So, if you opt for the “weaning off” approach, one of the easiest ways to do it is to give yourself a “quota” when it comes to sugar. Depending on how deeply engrained you are in the sugar lifestyle, you may choose to have one source of sugar per day for a week or two… then cut down to one source of sugar every other day, or just on certain days of the week/weekends… and taper down your days that way.

Look to where you can make substitutions, as well as eliminations. If you’re mentally hooked on the idea of having something “sweet” after dinner, have some berries. (Couple them with a bit of protein for a healthier approach.) Use some raw honey or pure maple syrup instead of refined processed sugars or syrupy ingredients, etc.

Cut yourself a little bit of slack. While I believe we are a society that’s fully addicted to sugar, both physically AND mentally, and we’d benefit from a serious nutritional attitude adjustment, I still think there are times when it’s OK to CHOOSE to have a bit of the sugar source.

Overall, we need to switch gears and quit making sugar the focus of our celebrations and rewards… and quit thinking we’re deprived if we don’t get those “treats”. But, on the rare occasion, especially if you’ve got a healthy diet overall, then it’s not the worst thing in the world. Crikey. Chill out a bit. Life’s too short to pass on ALL the chocolate chip cookies that come your way!

Don’t get carried away here… it IS an addiction, remember?

 

8 . Don’t Keep Sweets / “Tasty Toxins” In The House

First, we’re not going to call these “treats” anymore. Got it? Something is NOT a “treat” if it’s subtracting from your health. Get real with your outlook on sugar. Let’s call these foods “tasty toxins” – yep, they taste great. Yep, they’re toxic. Done.

Now, don’t keep these sugary foods in the house. This one should be a no-brainer. Although you’ll hear me say time and time again, “Just because it’s THERE doesn’t mean you need to eat it!”… let’s minimize the likelihood of us failing here! Get that stuff out of your house!

If you have a gallon of ice cream in the freezer, somebody’s going to eat it! If you buy a case of pop, it’s not going to drink itself! If you bake cookies, well, what do you think is going to happen?! Just stop. Don’t buy it!

How’s this for a first step – don’t make it part of your regular grocery routine. Don’t regularly bring these tasty toxins into your house. That way, if you REALLY want something so badly, you will have to get your sugar-addicted buttocks to the store to buy a SINGLE portion. Hopefully, you’ll decide it’s not worth the effort and it’s a horrible health decision… and you could DO something else to distract yourself or substitute with something less toxic, etc.

Another first step here might be to keep your SMALL servings of tasty toxins in the freezer. That way, if you’re really craving it, you have to take it out of the freezer and let it thaw before you eat it… or risk breaking a tooth! Hopefully, while you’re waiting, you’ll re-think your toxic ways!

If you are keeping a small amount of ‘sweets’ in your house, opt for a bit of dark chocolate instead of something more processed.

 

9. Substitute With Stevia or Xylitol, Not Artificial Sweeteners

Artificial sweeteners are bad news, and are not to be considered a good substitute for sugar. They come with their own laundry list of negative health consequences, namely the fact that they’re neuro-toxic and neuro-degenerative in nature (they target the brain and nervous system).

Instead, if you need a substitute for sugar, try stevia or xylitol. While not everyone loves the taste of stevia (mostly the ones who are fully determined to continue their sugar addictions!), and not everyone can tolerate xylitol, they’re worth a shot. Clearly, they’re better than sugar and artificial sweeteners.

Raw local honey, real maple syrup, black strap molasses, and Rapadura are other options for sweet substitutions. Just don’t overdo it with any of these. Oftentimes, you’re better off just decreasing your sweetener intake entirely rather than trying to find an acceptable substitute.

 

 

10. Crowd Out The Sugar – Fuel Up With Health FIRST

Here’s a simplistic approach to upgrading just about any part of your diet. If you make it your FIRST priority to fuel up with the “good stuff” at every meal (and snack) – the clean sources of protein, the healthy sources of fat, the fresh fiber from vegetables and some fruit, raw and nutritious sources of non-toxic dairy – then you’ve done an excellent job of crowding out the tasty toxins.

Give your body what it NEEDS for healthy function, and you’ll have less room for the tasty toxins and sugar. Choose fueling up over filling up!

 

Please share… what has worked for YOU and your family in order to decrease your sugar intake?

 

*****

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

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The Thyroid Sessions ~ A Free Online Event You Don’t Want To Miss!

The Thyroid Sessions

 

 

Your thyroid runs the show.

Most importantly, it controls your metabolism. Your thyroid function basically determines if your body’s (figurative) foot is on the gas pedal or on the brake.

When your thyroid isn’t functioning up to par it can leave you feeling exhausted, overweight, depressed, constipated, brain foggy, and much, much more.

It truly is incredible how far-reaching the effects of thyroid imbalance really are.

In fact, your thyroid could actually be THE cause of your most significant health challenges.

Knowing how profound the effects of thyroid imbalance are, that’s why I also find it incredible how often it’s misdiagnosed or mismanaged… or missed all together!

Over 20 million Americans have some form of thyroid disease… an estimated 200 million worldwide… and this number is on the rise with each passing year. Yet, an even bigger problem is that 60% are completely unaware they even have a thyroid problem – let alone how to heal it and restore healthy function!

I can’t tell you how often I listen to someone’s list of symptoms, ask them if they’ve had their thyroid “properly tested”, and they tell me…

“The tests show that it’s NORMAL!!!”

As far as they’re concerned, it’s a done deal.

What if you’re not getting the right test in the first place. Then what?

Millions of people are suffering—trying all kinds of diets, pills, and treatments to try to lose weight, boost their energy, stop their hair loss, and clear their brain fog. Unfortunately, they will all fail unless they:

#1 Have it properly diagnosed using ACCURATE testing, and

#2 Learn how to heal the underlying thyroid issues and address the full picture of factors that effect thyroid function.

It’s much bigger than treating a lab test result.

Sadly, Western medicine has fallen behind when it comes to the latest research on the causes and treatments — both natural and synthetic — for thyroid problems. There are many theories, but not many mainstream ‘solutions’.

Tweaking your meds in response to the latest lab test result for the rest of your life isn’t much of a solution.

 

 

This is why I was very happy to see that my colleague Sean Croxton of Underground Wellness has brought together a couple dozen of the world’s most knowledgeable experts to teach you EVERYTHING your doctor didn’t tell you about thyroid disorders.

 

It’s called: The Thyroid Sessions

It’s happening from Sunday May 4th – 11th.

 

Registration is FREE!! Just click here to reserve your spot.

 

(This is another FREE online event that Sean has coordinated – watch from home, watch in your p.j.’s, watch with your dog on your lap… just watch!)

 

Just a few of the experts who will be interviewed:

 

Chris Kresser reveals the truly surprising truth about “normal ranges”.

Dr. Dan Kalish walks you through a simple, inexpensive way to test your thyroid at home.

Dr. Kelly Austin shows you how to avoid fillers like gluten and lactose in thyroid meds.

Dr. Alan Christianson teaches you how to shrink thyroid nodules…naturally.

Christa Orecchio discusses real food and lifestyle strategies for hyperthyroid and Graves’ disease.

Dr. Sara Gottfried shows you how to lose weight when your thyroid is off.

 

Click here to view the entire lineup!

 

Shortly after you reserve your spot for this free online event, Sean will send you a  FREE one-hour interview with “Gluten Master”  Dr. Tom O’Bryan about the impact of gluten consumption on Hashimoto’s thyroiditis. If you register early, you’ll receive more thyroid-related goodies, too!

 

Please share this Thyroid Sessions event with your friends and family by forwarding this post or sharing it via social media. You just might change someone’s life. :)

 

*****

P.S. If you haven’t watched our free webinar yet - “Natural Thyroid Solutions That WORK!”, go here to watch: www.ThyroidRestore.com

If you need personalized solutions to your thyroid condition, including the proper testing, please contact me! Our “Distance Care Recovery Protocols” are available worldwide.

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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