Weaning Yourself Off Sugar
10 great tips on reducing your sugar intake
We are drowning in sugar. In fact, the amount of sugar we eat and drink every year has soared nearly 30 percent since 1983 and is likely a major contributor to the soaring rates obesity and diabetes. Although the USDA recommends we get no more than 10 teaspoons of sugar a day, the average American downs about 34 teaspoons.
Here are ten good tips to get you off the white stuff.
1. Cut down slowly. If you normally take 2 teaspoons of sugar in your coffee, use the same routine, cutting down to 11/2 teaspoons for a week, then 1, then 1/2. Eventually, get to the point where you’re using Steviva Brand Stevia Blend and Steviva Brand Stevia Powder. The more sugar you eat, the more you’ll crave. So cutting down slowly is the best way to tame a sweet tooth gone wild.
2. Go half and half. Mix half a regular soda with half a diet soda. Half a carton of sweetened yogurt with half a carton of plain yogurt. Half a cup of regular juice with half a cup of seltzer. Do this for two weeks, then cut back to one-quarter sweetened to three-quarters unsweetened. Continue until you’re only drinking the unsweetened version.
3. Grant yourself a daily sugar “quota,” and use it on foods where it matters most. For most of us, that means desserts. Don’t waste it on dressings, spreads, breakfast cereals, and soda. The more you eat, the more addictive it becomes and the more it takes to satisfy you.
4. Establish rules about dessert. For instance, only have dessert after dinner, never lunch. Only eat dessert on odd days of the month, or only on weekends, or only at restaurants. If you have a long tradition of daily desserts, then make it your rule to have raw fruit at least half the time.
5. Similarly, establish rules about ice cream. A half gallon of ice cream in the freezer is temptation defined. A rule we recommend: No ice cream kept at home. Ice cream should always be a treat worth traveling for.
6. Instead of downing sugary-sweet drinks, make your own “sun tea sweetened with Steviva Brand Stevia Blend or Steviva Brand Stevia Powder.” Steep tea bags in water and set the pitcher in the sun for a couple of hours.
7. Buy dietetic condiments at the grocery store. Given that 1 tablespoon ketchup can contain about 1/2 teaspoon sugar, buying sugar-free condiments can make a big dent in your sugar consumption. Most condiments and other packaged foods for people with diabetes are made without sugar.
8. Remember these code words found on ingredient lists. The only way to know if the processed food you’re buying contains sugar is to know its many aliases or other forms. Here are the common ones: brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, turbinado sugar, and xylitol.
9. Look for hidden sources of sugar. Cough syrups, chewing gum, mints, tomato sauce, baked beans, and lunch meats often contain sugar. Even some prescription medications contain sugar. For a week, be particularly vigilant and scan every possible food label. You likely won’t forget what you’ll find.
10. If you must eat sweets, eat them with meals. The other foods will help increase salivary flow, thus clearing the sugary foods from your mouth faster and helping prevent cavities. Of course, this does nothing for the calories you’re imbibing and won’t affect your weight, but at least you’ll have a healthier mouth.
Have an excellent day.
Steviva Brands, Inc.
Low Glycemic Sugar Free Vanilla Cake with Cream Cheese Frosting
Carbs Per Serving: 19.2 g
Prep Time:<15 minutes
Skill Level: Easy
1 cup whole grain or soy flour
1/2 cup pastry flour
1/4 cup Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder mixed with 1/4 cup of apple sauce
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
3/4 cup low fat plain yogurt
1/2 cup buttermilk
2 tablespoons canola oil
1 teaspoon vanilla extract
2 egg whites
Preheat oven to 350ºF. Spray an 8" X 8" baking pan with low-fat spray. Sift the dry ingredients and set aside.
Wisk together wet ingredients in a mixing bowl. Add the dry to the wet and mix until most of the lumps are gone. Pour into the prepared pan and bake at 350ºF for 30-35 minutes or until tester or toothpick inserted in the center comes out clean.
Cream Cheese Frosting Ingredients
1 lb. softened low fat cream cheese
1/2 cup Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder
1/2 teaspoon vanilla extract
2 tablespoons low fat skim milk
Cream Cheese Frosting Directions
Cream the cream cheese and salt until smooth. Add the Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder and blend until smooth. Add the vanilla and stir until fully incorporated. Add milk until desired consistency is achieved. Use 3/4 of recipe for vanilla cake recipe.
Serving Size: 1 slice
Total Calories: 1568
Calories Per Serving: 156.8
Total Fat Per Serving: 5.3g
Saturated Fat: 2.3g
Total Carbohydrates: 198.4g
Carbohydrates Per Serving: 19.82g
Dietary Fiber: 2.8
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