Mindful Sugar Intake
Now that we are through the holiday season, it’s the perfect time to focus on how we can nourish our bodies and create lasting energy. It's not about perfection or restrictive eating; it's about making mindful, intentional choices that support your overall well-being. When we take care of ourselves from the inside out, it helps us feel vibrant, confident, and at peace in our bodies.
One area where we can start paying attention is our sugar intake. Now, I'm not here to tell you to cut out sugar completely—because let's be real, life is meant to be enjoyed! But it's helpful to be aware of how much sugar is in the foods we eat every day, even when we're not indulging in treats. In fact, the recommended daily amount of sugar is less than 25 grams, which is surprisingly small when you think about how easily it can sneak into our food.
Sugar Hides in More Places Than You Think
The truth is, sugar doesn’t just come from obvious sources like candy or cookies. It’s also hiding in places you might not expect, such as sauces, dressings, flavored yogurt, packaged oatmeal, and even protein bars or shakes. When we don’t pay attention to these hidden sugars, it’s easy to go over that 25-gram limit without even realizing it.
So, how can we be more mindful of our sugar intake in a way that feels good and sustainable? The first step is learning to read labels and recognize the many different names sugar can hide behind. You might see words like sucrose, glucose, fructose, or high-fructose corn syrup, just to name a few. Additionally, sugar alcohols like erythritol, sorbitol, and xylitol can also show up in products marketed as “sugar-free,” but they may impact digestion and cause discomfort for some people.
Why Less Sugar? The Benefits of Balance
When we start cutting back on processed sugars, we’re helping to reduce inflammation in the body, which can support everything from maintaining a healthy weight to improving digestion and mental clarity. Consuming high amounts of processed sugar can also increase our risk for things such as diabetes, heart disease, and even anxiety. It can lead to those blood sugar spikes and crashes that leave us feeling sluggish, moody, or even craving more sugar.
On the flip side, when we focus on whole, nutrient-dense foods and maintain a balanced approach to our meals, we’re not just feeling better—we’re also supporting long-term health. This balance looks like having a mix of protein, healthy fats, and good carbs at each meal, which helps stabilize blood sugar and keeps us feeling full and energized throughout the day.
How to Build Balanced Meals
You don’t need to reinvent the wheel to create balanced, satisfying meals. Here are a few ideas to inspire you:
Grass-fed burger (no bun) with mixed greens, roasted sweet potatoes, and avocado
Egg scramble with peppers, chicken sausage, and a slice of toast with almond butter
These types of meals provide the protein, fiber, and healthy fats you need to stay energized, while also helping you keep those sugar cravings at bay.
Treating Yourself Mindfully
Now, I know what you’re thinking: “But what about dessert?!” And yes, it’s absolutely okay to indulge every now and then. The key is making sure those treats feel like a nourishing choice rather than a “cheat” or something to feel guilty about. Balance is the name of the game!
If you’re craving something sweet, here are some healthier options that are both satisfying and nourishing:
Plain Greek yogurt with chocolate or vanilla protein powder, topped with Purely Elizabeth granola
1 date with almond butter
Protein smoothie made with protein powder, spinach, almond or coconut milk, and blueberries
Protein hot chocolate (chocolate protein powder mixed with almond/coconut milk)
2 squares of dark chocolate with a handful of almonds
Chia seed pudding or avocado mousse
By choosing treats like these, you’re not just curbing a craving—you’re giving your body a dose of nutrients and keeping your blood sugar stable at the same time.
Remember: reducing your sugar intake doesn’t mean you have to give up everything you love. It’s all about finding a balance that works for YOU.
Let’s Create a Positive Relationship with Food
A healthy relationship with food is all about being kind to yourself and tuning into what your body really needs. Sugar cravings don’t mean you’ve “failed” or done something wrong—they’re just a sign that your body might need a little extra love and care in certain areas, like sleep, hydration, or protein.
With a little mindfulness and some simple adjustments, you can create a nourishing, positive relationship with both food and your body. And I’m here to support you on this journey! If you’re ready to explore more personalized nutrition and wellness guidance, feel free to reach out. You deserve to feel your absolute best!