Although the media would like you to believe otherwise, preventing the kids from overindulging in sweets is one of the most loving and health promoting things you can do for them. No kidding!
Because of the far-reaching health problems associated with excess sugar intake (think obesity, diabetes, heart disease, hyperactivity, adrenal burnout, and skin problems), knowing how to reduce sugar at this time of year is an essential survival skill.
Here’s what you need to remember to get you started on your path to get that sugar out:
1) Read food labels and keep the kids’ total daily intake of sugars under 40 grams. If heart disease, cancer, obesity, blood sugar problems or any type of immune dysfuncton runs in the family, then keep the daily intake below 20 grams. Yes, that goes for you, too – Mom and Dad 🙂
2) Avoid processed foods in general and especially avoid products that contain sugar or any word ending in “ose” in the list of ingredients. While xylitol is the latest sugar alcohol darling of the media, it can still trigger bloating, gas, and digestive discomforts in many. As for agave, well, the jury is still out. There is some talk out there that agave may be a hidden source of high fructose corn syrup because of the way it is processed in this country and “real” agave from cactus is becoming almost extinct.
3) Choose sweets that have less than five grams of sugars per serving and preferably ones that contain blood sugar-balancing fiber, protein and fat to slow down the release of sugar (and the secretion of insulin) in your system. Yogurt-covered almonds, maybe? Here’s a recipe for the kids to try on for size:
FRUIT CANDY
1/2 cup finely chopped dried fruit (unsulphured raisins, apricots, dates, figs)
1/2 cup toasted sunflower seeds
1/2 teaspoon cinnamon
1 cup natural peanut butter
1/3 cup unsweetened shredded coconut
In a medium-sized mixing bowl, mix together chopped dried fruit, seeds, and cinnamon. Gradually add the peanut butter using just enough to form a soft dough. Roll dough into 1-inch balls and gently roll balls in shredded coconut. Place on cookie sheet and refrigerate until ready to serve. Yields 2 to 3 dozen fruit candy balls.
4) Satisfy that sweet tooth as much as possible the way nature intended – with natural, sugar-rich fresh fruit and sweet veggies like sweet potatoes and squash – made into “sweet potato fries” and creamy butternut squash soup.
5) For the kids, especially, ONLY use small amounts of natural sweeteners such as date sugar (the highest in fiber and nutrients) as well as dark, unprocessed honey (Manuka is the best), and real maple syrup.
6) Avoid aspartame (an excitotoxin) at all costs. It may kill brain cells and impact migraines and the immune system. I would also avoid Splenda – a chlorinated sugar.
7) If your child is hypoglycemic or displays blood sugar problems (moodiness, hyperactivity, irritability, and the inability to focus or concentrate), then consider using blood sugar suppportive supplements such as chromium and zinc. Zinc is also helpful for overall immunity – a big boost in transitional times like autumn when colds and flu come to town. Toasted pumpkin seeds are a great source of zinc, by the way. As for chromium, its not as easy to find in foods BUT at least 200 mcg – 800 mcg has been found helpful for weight loss and taming cravings. Check out the Weight Loss Formula. Kids that are 12 and over can easily take this at the same dose as adults.
For sure, the sugar season is upon us but it need not get you down and out. You can overcome your sweet tooth by balancing your blood chemistry in all of the above ways.
As Gail Rubin Bereny said in “The Quotable Woman,” Above all, remember that the most important thing you can take anywhere is not a Gucci bag or French-cut jeans; it is an open mind.”
Have a good one !
