{"id":2570,"date":"2017-01-06T19:02:10","date_gmt":"2017-01-06T19:02:10","guid":{"rendered":"http:\/\/www.daniellebinns.com\/stagingsite\/?p=2570"},"modified":"2017-01-15T03:36:18","modified_gmt":"2017-01-15T03:36:18","slug":"how-to-cut-out-sugar-for-your-family","status":"publish","type":"post","link":"https:\/\/www.daniellebinns.com\/stagingsite\/2017\/01\/how-to-cut-out-sugar-for-your-family\/","title":{"rendered":"How to cut out sugar for good (5 things you need to do)"},"content":{"rendered":"<p>New Years is a\u00a0motivating time to make some changes to our life &#8211; and health. \u00a0So I ran\u00a0a poll with the <a href=\"https:\/\/www.facebook.com\/DanielleBinnsNutrition\/?pnref=lhc\">moms who follow me<\/a> and asked what they wanted to change in 2017. \u00a0 Virtually every response fell into two categories:<\/p>\n<ol>\n<li><em>I want to be better at meal planning. \u00a0<\/em><\/li>\n<li><em>I want to cut out sugar for my family.<\/em><\/li>\n<\/ol>\n<p>I feel you on #1. \u00a0Meal planning is so rewarding (when you can find the time to do it). \u00a0Here&#8217;s what I have for you:<\/p>\n<ul>\n<li>To DIY, read\u00a0this post:<a href=\"http:\/\/www.daniellebinns.com\/stagingsite\/2016\/09\/how-to-meal-plan-for-picky-eaters\/\"> How to Meal Plan (with tips for Picky Eaters) <\/a><\/li>\n<li>For help, grab this\u00a0<a href=\"http:\/\/www.daniellebinns.com\/stagingsite\/work-with-me\/pickyeatermealplan\/\">5-Day Meal Plan for Families with &#8220;Picky Eaters&#8221;<\/a><\/li>\n<li>Any check out this<a href=\"http:\/\/check.mealgarden.com\/heb-daniellebinns\/\">\u00a0Meal Planning Bundle<\/a>\u00a0from my friends at Meal Garden too!<\/li>\n<\/ul>\n<p>I also feel your pain on #2. \u00a0Sugar. Ugh.<\/p>\n<p>Isn&#8217;t it incredible how a substance like this controls so many of us. \u00a0This holiday, I had\u00a0a internal debate at every party over whether I should have that\u00a0Santa-shaped Shortbread Cookie or itsy bitsy slice of Tiramisu. \u00a0It wasn&#8217;t difficult to\u00a0ryhme\u00a0up reasons to devour\u00a0that sugar-laden desserts:<\/p>\n<ul>\n<li>Why not? \u00a0Everyone else was eating them<\/li>\n<li>It was\u00a0<em>just one small<\/em>\u00a0cookie\/slice (at least that&#8217;s what I told myself. \u00a0It always ends up being 2)<\/li>\n<li>I will\u00a0workout super hard tomorrow<\/li>\n<li>It&#8217;s the holidays and I <em>deserve<\/em> a cookie!<\/li>\n<\/ul>\n<p>But of course, being a nutritionist, I knew all the reasons why I should stay the heck\u00a0away from that Tiramisu.<\/p>\n<h3><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-2579 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280-1024x574.jpg\" alt=\"How to cut out sugar\" width=\"670\" height=\"376\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280-1024x574.jpg 1024w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280-300x168.jpg 300w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280-768x431.jpg 768w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280-610x342.jpg 610w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280-1080x606.jpg 1080w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/cigarettes-1644924_1280.jpg 1280w\" sizes=\"(max-width: 670px) 100vw, 670px\" \/><\/h3>\n<h3><\/h3>\n<h3>Why sugar is WORSE\u00a0than smoking (yup)<\/h3>\n<p>Cutting out sugar is one of the hardest resolutions one can make. \u00a0After all it&#8217;s an <strong>addictive substance<\/strong>! \u00a0\u00a0You and I will need some help.<\/p>\n<p>The\u00a0hard facts in this <a href=\"http:\/\/www.huffingtonpost.com\/dr-mark-hyman\/sugar-heart-attack_b_4746440.html\">article by Mark Hyman <\/a>will provide\u00a0some ammunition for you. \u00a0Just repeat them in your head every time you want to reach for a bite-sized brownie.<\/p>\n<ul>\n<li><strong>Sugar causes heart attacks.<\/strong> \u00a0A new study shows that those with the highest sugar intake had a 400%\u00a0increase in their risk of heart attacks compared to those with the lowest intakes.<\/li>\n<li><strong>Sugar increases risk of Type 2 Diabetes.<\/strong>\u00a0 Increasing overall calories didn\u2019t increase the risk of Type 2 diabetes, but increasing sugar calories did \u2014 dramatically.<\/li>\n<li><strong>Sugar is addictive.<\/strong> \u00a0A\u00a0study by the University of Florida shows that sugary foods can be as addictive as\u00a0<a href=\"http:\/\/www.ufl.edu\/\" target=\"_blank\">nicotine and cocaine<\/a>.<\/li>\n<li><strong>Sugar makes you sluggish. \u00a0<\/strong>The more sugar that is in the bloodstream, the more insulin released. If your body releases too much insulin, your blood sugar will drop below normal levels. This is called hypoglycemia, or a\u00a0&#8220;sugar crash&#8221;. And guess what! \u00a0You need\/want\/crave MORE sugar to get your energy (and blood glucose)\u00a0back up.<\/li>\n<li><strong>Sugar gives you belly fat. \u00a0<\/strong>Sugar consists of\u00a0glucose and fructose. \u00a0Yet, fructose can only be metabolized by\u00a0<a href=\"https:\/\/authoritynutrition.com\/sugar-liver-diabetes\/\">the liver<\/a>\u00a0in any significant amount (<a href=\"http:\/\/ajcn.nutrition.org\/content\/86\/4\/895.full\">Source<\/a>). When we\u00a0eat loads of\u00a0refined sugar, the liver gets overloaded with fructose and turn it into fat. Large amounts of\u00a0<a href=\"https:\/\/authoritynutrition.com\/why-is-fructose-bad-for-you\/\">fructose<\/a>\u00a0can then accumulate as fat in the belly.<\/li>\n<\/ul>\n<p>P.S. \u00a0It&#8217;s not just the sugar we have to watch for. \u00a0White\u00a0flour actually spikes\u00a0blood glucose\u00a0<span style=\"text-decoration: underline;\">more than table sugar.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-2576 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920-1024x683.jpg\" alt=\"how to cut out sugar\" width=\"669\" height=\"447\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920-1024x683.jpg 1024w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920-300x200.jpg 300w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920-768x512.jpg 768w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920-610x407.jpg 610w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920-1080x720.jpg 1080w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/ice-cream-cone-1274894_1920.jpg 1920w\" sizes=\"(max-width: 669px) 100vw, 669px\" \/><\/span><\/p>\n<h3><\/h3>\n<h3>How much sugar are we eating? \u00a0A LOT!<\/h3>\n<ul>\n<li>The\u00a0<a href=\"http:\/\/circ.ahajournals.org\/content\/106\/4\/523.long#ref-7\" target=\"new\" rel=\"nofollow\" data-beacon=\"{&quot;p&quot;:{&quot;mnid&quot;:&quot;entry_text&quot;,&quot;lnid&quot;:&quot;citation&quot;,&quot;mpid&quot;:2,&quot;plid&quot;:&quot;http:\/\/circ.ahajournals.org\/content\/106\/4\/523.long#ref-7&quot;}}\">American Heart Association<\/a>\u00a0recommends that our daily caloric consumption of added sugar stays\u00a0under 5 to 7.5%. \u00a0Yet, studies show 70% of Americans consume 10% of their daily calories from sugar. \u00a0 One in ten\u00a0Americans consume 20%.<\/li>\n<li>The average teenage boy consumes 34 teaspoons of sugar a day.<\/li>\n<li>The average American consumes about 152 pounds of sugar a year.<\/li>\n<\/ul>\n<h3><\/h3>\n<h3>Getting back to our resolutions&#8230;<\/h3>\n<p>For those of you who fell into the 2nd &#8220;I want to eliminate sugar&#8221; category, you already know why that&#8217;s your goal.<\/p>\n<p>The challenge is this:<\/p>\n<p><em>Research shows 8% of the population stick to their resolutions (and kudos to them)! \u00a0 The other 92% of us dream big but can&#8217;t seem to\u00a0deliver.<\/em><\/p>\n<p>So let&#8217;s switch gears and talk about how to make this change stick!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-2575 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920-1024x633.jpg\" alt=\"cut out sugar\" width=\"677\" height=\"418\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920-1024x633.jpg 1024w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920-300x185.jpg 300w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920-768x474.jpg 768w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920-610x377.jpg 610w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920-1080x667.jpg 1080w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2017\/01\/baking-cookies-1920436_1920.jpg 1920w\" sizes=\"(max-width: 677px) 100vw, 677px\" \/><\/p>\n<h3><\/h3>\n<h2>5 Ways\u00a0to Cut Out Sugar &#8211; And Be Successful!<\/h2>\n<p>I spent time in all the research behind why and how to make people successful with sticking to resolutions. \u00a0And particulary when dietary changes (like avoiding sugar) are on the list.<\/p>\n<p>If you REALLY want to make this move, and get your family onto a sugar-free path (and ultimately reduce your health risks), here&#8217;s what you need to do:<\/p>\n<h4><strong><span style=\"color: #fe547b;\">Remind yourself WHY<\/span><\/strong><\/h4>\n<p>There&#8217;s a reason you want to cut out sugar. \u00a0It makes you feel like crap. \u00a0It gives you a mummy tummy. \u00a0And it&#8217;s damaging our heart and our health. \u00a0Those are pretty darn good reasons. \u00a0But when we&#8217;re in front of the cookie jar, we amazing forget the why. \u00a0So write them down. \u00a0Save it as a note on\u00a0your phone and post it on your cupboard door.<\/p>\n<p>When you&#8217;re about to reach for that cookie, remind yourself how you&#8217;re going to feel and look because of it (aside from the guilt). \u00a0Then ask yourself: &#8220;Is it worth it?&#8221;.<\/p>\n<h4><span style=\"color: #fe547b;\"><strong>Eat\u00a0Protein, Fiber and Fat every 3-4 hours\u00a0<\/strong><\/span><\/h4>\n<p>One of the reasons we crave sweets\u00a0is because our blood sugars are low (see above). \u00a0 We eat starchy carbs or sweets (i.e. cereal, bread or muffins in the morning) and put ourselves on a blood sugar rollercoaster for the rest of the day. \u00a0 Instead, eat some protein, fibre and fat at every meal to keep you satiated longer. \u00a0No crashes and no spikes, hence no sugar cravings.<\/p>\n<ul>\n<li><strong>Protein<\/strong> &#8211; chicken, eggs, fish, beans, lentils<\/li>\n<li><strong>Fat<\/strong> &#8211; grass-fed butter, oil, avocado, coconut milk, nuts, seeds, nut butter<\/li>\n<li><strong>Fibre<\/strong> &#8211; any non starchy veggie (broccoli, cauliflower, lettuce, tomatoes, cucumber, asparagus, mushrooms&#8230;and the list goes on)<\/li>\n<\/ul>\n<p>Put a reminder in your phone to eat these 3 things every 3-4 hours.<\/p>\n<h4><span style=\"color: #fe547b;\"><strong>Allow for Cheats (shhh&#8230;)<\/strong><\/span><\/h4>\n<p>When we make New Years Resolutions we say things like &#8220;I&#8217;m going<em>\u00a0to stop eating sugar<\/em>&#8220;. \u00a0For someone who craves sweets, and enjoys them regularly enough, that is a bold goal. \u00a0 We&#8217;re not giving ourselves enough room to trip up, and then get back up again. \u00a0If we slip and have a bite of a birthday cake we see that as a &#8220;fail&#8221; and throw our resolution down the toilet. \u00a0That&#8217;s that.<\/p>\n<blockquote><p>Small, incremental lifestyle changes may feel less sexy, but they have a much greater chance of creating real change. According to Dr. Roberta Anding, a registered dietician and nutrition professor at Baylor College of Medicine, moderating your resolutions could be the difference between giving up in February and creating a lasting lifestyle change.<\/p><\/blockquote>\n<p>So\u00a0what if you\u00a0said &#8220;<em>I want to avoid sugar 5 days of the week&#8221;<\/em>? \u00a0Or &#8220;<em>I am only going to have\u00a0sugar at birthday parties<\/em>&#8220;. \u00a0It&#8217;s not perfect but you&#8217;re a heck of a lot more likely to be successful and see improvements. \u00a0Once you master that, you can make the next sustainable change &#8211; and say &#8220;N<em>o sugar 6 or 7 days of the week<\/em>&#8221;<\/p>\n<h4><span style=\"color: #fe547b;\"><strong>Read the Ingredients<\/strong>\u00a0<strong>(closely)<\/strong><\/span><\/h4>\n<p>Sugar is everywhere. \u00a0Seriously. \u00a0You&#8217;ll even find it lingering in unsuspecting foods. \u00a0The tricky part is that it may not be labelled &#8220;sugar&#8221; straight up. \u00a0For example, there&#8217;s <em>corn syrup<\/em> in pasta sauce.<\/p>\n<blockquote><p>Most of us don\u2019t know that a serving of tomato sauce has more sugar than a serving of Oreo cookies, or that fruit yogurt has more sugar than a Coke, or that most breakfast cereals \u2014 even those made with whole grain \u2014 are 75 percent sugar. That\u2019s not breakfast, it\u2019s dessert! &#8211; <a href=\"http:\/\/www.huffingtonpost.com\/dr-mark-hyman\/sugar-heart-attack_b_4746440.html\">Source<\/a><\/p><\/blockquote>\n<p>Other terms used are: demerara, evaporated cane juice, evaporated cane juice solids, fruit-juice concentrates, dextrose, fructose, lactose, and a number of other terms ending in &#8220;-ose&#8221;.<\/p>\n<p>And get this! \u00a0 Even green juices and green drinks are sugar bombs. \u00a0Some contain 44 grams of sugar (more than a can of coke!). \u00a0So take a look at the nutrition labels before you happily pass one to your kids. Or drink up yourself.<\/p>\n<h4><span style=\"color: #fe547b;\"><strong>Do it for 30 Days\u00a0<\/strong><\/span><\/h4>\n<p>You can do anything for 30 days if you really really want to. \u00a0And that &#8216;anything&#8217; is something you can actually do. \u00a0Studies show that when we keep changes (and New Years Resolutions)\u00a0small and sustainable we are more successful &#8211; especially if we do it for THIRTY DAYS. \u00a0 \u00a0Have a quick listen to this <a href=\"http:\/\/ed.ted.com\/lessons\/try-something-new-for-30-days-matt-cutts\">TED Talks on why 30 Day Challenges are so effective<\/a>. \u00a0As he says:<\/p>\n<blockquote><p>These 30 days are going to pass whether we like it or not. \u00a0So let&#8217;s do something we really want to.<\/p><\/blockquote>\n<p>Like cut out sugar!<\/p>\n<p>So once you determine how much you&#8217;re going to reduce your sugar intake. \u00a0 Do it for a month consistently. \u00a0Once you achieve that, take on the next challenge &#8211; to cut it out more or completely.<\/p>\n<p>Who&#8217;s\u00a0ready to take on the challenge and ACTUALLY stick with it?<\/p>\n<p>Leave a comment below and share your small and sustainable change for a healthier\u00a0year.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>New Years is a\u00a0motivating time to make some changes to our life &#8211; and health. \u00a0So I ran\u00a0a poll with the moms who follow me and asked what they wanted to change in 2017. \u00a0 Virtually every response fell into two categories: I want to be better at meal planning. \u00a0 I want to cut [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[48],"tags":[313,316,318,109,317,315,314],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to cut out sugar for your family - and not fail<\/title>\n<meta name=\"description\" content=\"Virtually every mom wants to cut out sugar and get it out of their kid&#039;s hands. 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