Wondering Where to Begin With Clean Eating?

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Saturday Secrets - Coconut Sugar Syrup

Happy Saturday! Today my secret is coconut sugar syrup. It's super easy to make and I love it in place of maple syrup. I try to always use the sweetener with the lowest glycemic index and coconut sugar is lower than maple syrup or honey.

My first preference is always stevia but it does have a bit of an aftertaste so my second choice is coconut sugar. It tastes amazing and does not have that little "bite" at the end.  One note however, it does change the color of food somewhat. I use it in cole slaw for instance and it gives it a brown tint. 

Here is a super simple recipe to make syrup:

½ cup of coconut sugar

½ cup of water

½ cup of butter

1.Put the sugar & water into a saucepan and melt over medium heat, stirring & watching constantly so it does not burn.
2.Once the sugar has melted, add the butter and mix until melted.
3.Bring to a boil & allow to boil for just a minute or two until it starts to thicken.  You do not need to boil it too long because it will get even thicker as it cools.  The longer you let it simmer, the more intense the flavor.
4.Pour into a glass jar or bottle & let cool.

Clean Eating & Reading Labels

Reading labels is one of the most important things, in my opinion, to get in the habit of doing on your clean eating journey.  We look at certain items, like lunch meat or spices, and assume there is no hidden sugar for instance only to discover we are very wrong.  Reading labels will help you discover these ingredients and make healthier choices.

When looking for "clean" foods, some people look at the number of ingredients.  Although at times this may be a good indication of whether or not something is "clean" it could in theory be incorrect if all of the ingredients are clean and unprocessed.  Unlikely I agree.

There are other theories to only buy things that have ingredients in them that you would purchase separately.  Salsa for instance - tomatoes, onions, jalapeños, etc.  That is a great practice but I fear if you are just beginning on your journey this may totally overwhelm you.

What I do and I believe is a good starting point, is to search for hidden sugar.  If the salsa had sugar as an ingredient for instance, I would have passed on it and looked for a brand that did not have sugar.  In sugar I mean anything sweet other than stevia, coconut sugar or honey.  Those are the only options I allow in my ingredients and I prefer stevia and coconut sugar over honey as they are both lower on the glycemic index.

Looking for sugar will become a part time job for you.  It has taken me years and I still make mistakes as the manufacturers change ingredients.  For example I have bought the same pasta sauce for years.  I noticed this month that it now contains sugar.  I have since opted to make my own.  I do the same with salsa, dressings and anything else I can.  I recommend the same to you whenever possible.

Remember one thing:  this is a journey.  It is a marathon, not a sprint.  As you run out of things, replace them with healthier versions.  This will keep implanting clean eating from being so overwhelming to you.

Need help getting started?  Check my website for some downloadables and nutrition coaching:  www.platinumsass.com

Cheers to clean eating!

Giving up Sweets for Lent??

Sugar detox - real or imagined?  I can tell you from personal experience it is very real.  And quite painful.  Sugar detox and the severity of withdrawal symptoms are influenced by several things:  sensitivity to sugar, quantity consumed, how long you have been consuming sugar and how you stop (tapering off versus cold turkey.)

If you chose sugary treats as what you gave up for lent, you will be giving this up cold turkey and may experience more severe symptoms.  If however you simply want to cut sugar from your diet, it may be best to gradually lower sugar intake, which should lessen your withdrawal symptoms.

Common symptoms include fatigue, anxiety & irritability, depression, rapid heart rate, dizziness, headaches and poor sleep.  You may also experience flu-like symptoms.  The length of symptoms varies from a few days to a few weeks.  The most common symptom seems to be increased cravings for sugar or carbohydrates in general.

There are a few nutrients that help reduce the symptoms of withdrawal and sugar cravings.  These include B-vitamins, vitamin C, zinc, chromium and L-glutamine.  Chromium helps insulin work more efficiently by removing sugar from the blood and L-glutamine can be used as a fuel source and also helps reduce cravings.

When I cut sugar from  my diet, I personally experienced intense cravings, headache and flu-like symptoms for about a week.  The third day was the peak and then it decreased after that.  On the third day my headache was so extreme I could barely function.  Sincerely.  Now take into account that I was a 6+ a day Dr. Pepper drinker among other things.

Since eliminating refined sugar from my diet I do find I have a sensitivity to it now.  When I eat it, as in dessert for instance, if I eat more than half the serving I become physically sick at my stomach.  Therefore when I do have a treat meal that involves sugar, I make sure it is a very small amount.

I have had nothing but positive results since eliminating refined sugar.  My energy level is higher, my mood is happier, my skin and hair is shinier and healthier.  I also do not have swelling in my face as I did before.

In my opinion, if your goal is to begin a clean eating plan, elimination of sugar is the place to start.  And if you gave this up for Lent, you are well on your way!

Cheers!