Do You Have A Sweet Tooth?

So you have a sweet tooth. Where has it gotten you over th past few years?

Has it gotten you into trouble with your weight? Do you find that you sabotage yourself with an extra slice of cake when trying to stick to a diet? Do you find yourself reaching for something sweet in the evenings - right before going to bed?

What has been the result of giving into your tempation? Are you now wearing a size larger in your pants? Has your doctor been lecturing you each time you have a visit? Are you finding yourself in a body that you no longer enjoy?

If you're answering yes to any or all of these questions, it's time to find some healthy sweet alternatives. You deserve more!

I completely understand the challenges. Yes, sweet treats are tempting, but the life-long repercussions far outweight the momentary pleasure. To help you conquer your sweet tooth, we've identified 5 sweet traps you should strive to avoid, as well as a healthy substitute for each.

Sweet Trap #1: Candy
There you are. Sitting at work, beginning to get hungry, and whoops, you realize you forgot to bring any snacks or a lunch with you to work. You decide to wait it out, but after a short time you begin to get a craving for something sweet. Off you go to the vending machine for your sweet treat - a candy bar or two or you grab a few mini candy bars from a co-worker candy jar - they're small, right? Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you're in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat. There's a better option...

Try This: Swap your sickly-sweet candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content). The key is pre-planning. Never leave the house for work without packing a few quick and healthy snacks. Doing so will ensure you make healthier choices most of the time.

Sweet Trap #2: Baked Goods
Cake, cookies, brownies, pastries, donuts, muffins and pies are everywhere. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

If you think of baked goods as candy, you can break yourself of this habit and you'll find the number on your scale going down rather than up.

Try This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature's candy, and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests or bringing this to a business meeting can be as delightful as any baked treat. Combine your fruit with a handful of nuts, Greek yogurt, all-natural nut butter or a cheese stick for a protein boost as well. This will ensure that you stay full and satsified and will prevent the quick drop of your blood sugars.

Sweet Trap #3: Ice Cream
Nothing makes you feel as happy and care-free as a bowl of creamy ice cream...until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Try This: Let's face it, cold, creamy and sweet makes a delicious combination. Try freezing 100% fruit juice in ice cube trays or simply freezing your Greek yogurt. Below is a quick and easy, healthy protein-packed ice cream as well!

Sweet Trap #4: Soda and Store-Bought Juice

Try This: Take soda out of your diet. Period. And read the labels on all juice bottles. Four grams of sugar = one teaspoon. Do the math and you'll be shocked! There are plenty of other, healthier, beverages available to you. Reach for a small bottle of 100% fruit juice, low or non-fat milk, water or seltzer water. You can also try the recipes for Spa Water below - They're a great treat!


Sweet Trap #5: Blended Drinks
Store bought smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don't give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don't make you feel full. Let us assure you that even though you don't feel full, like you would after a piece of cake, you're still taking in a boatload of sugary calories. What's the difference? Liquid calories are digested more quickly, leaving you reaching for more food and more calories!


Try This: Make your own healthy blended drinks at home by using natural sweeteners like stevia/truvia, or simply by using fruit. Take the ice cream recipe below, add non-fat milk (or milk alternative) and mix in the blender for a high protein milkshake. Add 1 tbsp unsalted nuts or all-natural nut butter for a yummy and healthy boost.


Eliminating refined sugar from your diet will do so much for your health, as well as your weight. A great thing to remember is that once you've fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much slimmer and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program. For an exercise program to be challenging it must always be changing. That's why variety in your exercise habits is key. Contact us for ideas of how to get variety into your exercise routine!

Looking Beyond the Soda
You know that soda isn't good for you...and yet you still drink it. I understand that plain water gets boring – especially when you're having a party or gathering. And know that most store-bought juices are no better than soda. Compare the grams of sugar per serving on the labels.


Use the recipes for "Spa Water" below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

• Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
• Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
• Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
• Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
• Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
• Fruit-Flavored Ice Cubes: Take an ice cube tray, add your favorite fresh fruit, crush with a fork or spoon, add water and freeze. Add ice cubes to your water for a refreshing, sweet treat!
• Fruit Fizz: Put your favorite fruit into a glass, muddle with a fork or spoon, add your favorite seltzer water.

Guilt-Free Strawberry "Ice Cream"

Here's a recipe that allows you to indulge in something sweet, cold and creamy without the sugar rush. Non-fat Greek yogurt is packed with protein, which makes this delicious snack even more beneficial. Feel free to add Stevia In The Raw to increase the sweetness as described below.

Servings: 4


Ingredients:

• 20 organic strawberries
• 2 cups plain non-fat Greek yogurt
• optional *1/4 cup Stevia In The Raw* (can reduce quantity as well)

1. Wash and hull the strawberries. Mix in a blender until smooth.
2. Add yogurt (and Stevia In The Raw, if using) and blend well.
3. Pour into an ice cream maker and run until yogurt is frozen and creamy.

Nutritional Analysis: One serving equals: 87 calories, 0g fat, 53mg sodium, 9g carbohydrate, 1g fiber, and 13g protein.

A regular can of soda contains the equivalent of 10 packets of sugar. Some juices have even more. That's more sugar than you should consume in a week's time!

Soda and juice are things that you get into the habit of drinking, and do without thinking. The good news is that a habit can be broken and then replaced with something healthier.