March is National Nutrition Month and a great time to take a closer look at your diet.  Many people think of eating as something we do simply to satisfy our hunger, but I encourage you to start thinking of food as fuel for your body.  The foods you put in your mouth should sustain your energy throughout the day and nourish your body with nutrients that help fight infections and counteract the impact of environmental toxins.  Better nutrition will help you achieve a greater level of health and vitality.

 

Start making a healthy nutrition change by cutting back on your sugar intake.  Americans eat an average of 22.2 teaspoons per day.  People consuming high amounts of sugar are not only gaining weight and creating havoc with their blood sugar regulation, but they are also missing out on valuable nutrients when they choose sugary foods and drinks over other more nutrient dense foods.  High sugar consumption is related to the skyrocketing rates of obesity, diabetes and other chronic diseases in our country.

 

When we eat sugar, our pancreas releases insulin to help cells absorb glucose (sugar) to use as energy.  As a result, we experience a boost in energy, but this is followed by a drop in blood sugar and thus a drop in energy.  This then creates an increase in hunger and and increased craving for more sugar.  Once we get caught up in this cycle, it is harder to get out.  Insulin helps keep our blood sugar in a healthy range, but over time, and due to genetic and lifestyle factors, our cells can become resistant to insulin signals which in turn increases the risk for developing metabolic syndrome (pre-diabetes) and type 2 diabetes.

 

Nutrition Tips to Reduce Sugar Cravings:

 

• Cut out the sodas.  Sodas are loaded with sugar and part of the reason why Americans consume too much sugar.  Diet sodas are not any better since they increase sugar cravings too!

• Add in at least 2 servings of fresh fruit each day to satisfy your sweet tooth.

• Eat at least 1 salad every day.

• Include legumes, nuts and seeds and fresh veggies in your diet each day.

• Eat nutrient-rich, well balanced meals to reduce sugar cravings.

Confused about nutrition?  Not sure what to eat?  Schedule an appointment (in-person or phone) for a Customized Nutrition and Wellness Plan.  435.647.5555