sugar blues workshop
TRANSCRIPT
Certified AADP Nutrition Coach,
300+ hour Yoga Instructor
Based between Dubai and London
What do I do?
Offer Tailored Health Coaching Programs to
private individuals and groups.
Speciality = gluten, dairy and sugar-free living.
Organise Holistic Workshops and Retreats.
Sign up to my newsletter for free exclusive recipes
from my blog www.suzannecork.com
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WHAT WILL WE
COVER• Are you addicted to sugar?
• Understanding carbohydrates
• Types, Impact on body and the Insulin Effect.
• Refined Sugar
• Hidden sugar
• Understanding your cravings
• Beating your cravings - Science and Emotions
• Delicious dinner together and your questions!
ARE YOU AN ADDICT?
• Loss of control
• “Continued use despite adverse
consequences”
• Withdrawal Symptoms
• 2007 Study, University of
Bordeaux:
“Sugar and sugar substitutes are x4
more addictive than cocaine”.
DUBAI
• Nielsen Market Research and Analysis Company
> Highest consumption of sugar in Middle East
• WHO guidelines = not more than 6-12 tsp a day.
• Dubai average 25 tsp a day.
• Obesity pandemic > cardiovascular diseases,
diabetes, hypertension and cancers.
6
MACRONUTRIENTS
• Protein
• Fat
• Carbohydrate
CARBOHYDRATES
• Chemically = different forms of simple sugars
linked together.
• Easiest and most ‘smoke-free’ fuel
• Primary energy source of brain = glucose
• Cats like protein
• Cave men… In nature most sweet food X
poisonous!
8
CARBOHYDRATES
• Confused?
• Most of us have a love/hate relationship
• Not all carbohydrates created equally.
• Need to look at how body processes them.
TYPES OF CARBS
• Glucose & Fructose | Sucrose, Dextrose, Maltose
and Lactose
• Fruit
• Sugar (white & brown), Honey & Milk Products
• Polysaccharides & Indigestible Polysaccharides
• Grains, Lentils, Beans, Potatoes & Vegetables
• Fibre
SUCROSE• What?
• Refined = to ‘make pure’ by process of extraction or separation.
• How?
1. Natural food with high % of sugar (sugar cane or beets) > remove all
other elements
2. Crystals condense > bleached white
• Consequence
• 64 food elements destroyed:
• Fibre, Vitamins/Minerals, Proteins, Enzymes
11
CHAIN REACTION
• High-carb meal > rapid rise in blood sugar level >
pancreas secretes hormone insulin into
bloodstream.
• Glucose not immediately used > stored as
Glycogen > liver and muscle storage
• Excess Glycogen > converted into fat > stored in
adipose tissue.
12
THE INSULIN EFFECT• Insulin:
• Lowers levels of blood glucose
• Storage hormone for future famine > promotes accumulation of adipose tissue >
Prevents body releasing stored fat.
• Suppress 2 important hormones: Glucagon and Growth Hormone.
• Causes hunger > ravenous, shaky, moody, ready to crash…
• Response varies person to person
• Insulin resistance = Metabolic Syndrome/ Syndrome X
• Fatigue, brain fogginess, low blood sugar, bloating, sleepiness, fat storage
(M=belly F= hips/thighs), blood pressure.
13
UNEVEN BLOOD
SUGAR?• Rarely wide awake within 20 mins of rising?
• Need tea/coffee/nicotine to get going in morning?
• Feel drowsy after meals?
• Need nap during day?
• Avoid exercise as don’t have the energy?
• Dizzy or irritable if <6 hours without food?
• Energy now less than it used to be?
• Frequent headaches?
WHAT IS DIABETES?
• Diabetes = extreme form of blood sugar
imbalance.
• Body can no longer produce insulin to carry
glucose out of blood and into the cells.
• Always thirsty as body tries to dilute excess blood
sugar in blood.
THE NEW
MALNUTRITION
STOP CRAVINGS
THE SCIENCE BIT
• Avoid concentrated sweeteners
• Raw, untreated honey and Xylitol
• Vitamins C and B complex (B6)
• Minerals: Magnesium, Calcium and Chromium (sunflower & sesame)
• Supplements 2,000mg vit C and 200mcg chromium
• Crowding out
• Eat little and often
• Slow absorption - High fibre & Healthy fat
STOP CRAVINGS
THE SCIENCE BIT• Use Cinnamon!
• Healthy Fats (nuts, coconut oil)
• Drink Water
• Substitute:
• English mustard for ketchup
• Make your own pasta sauce
• Steel cut oats sweetened with unsulphured apricots instead of cereal
• Fresh unsweetened yoghurt topped with chopped fresh fruits instead of
sweetened yoghurt
STOP CRAVINGS
THE SCIENCE BIT
• Eat low GL carbs with protein:
• chicken with brown rice
• salmon with wholewheat pasta
• steel cut oats with cinnamon and coconut oil
THE GLYCEMIC
CONFUSION…• Glycemic Index (GI) indicates effect of carb on
blood sugar = Quality measure
• Carbohydrate grams = doesn’t tell you what
particular carb will do to blood sugar.
• Glycemic Load (GL) = Quality X Quantity
• Chocolate = GI 49
Carrots = GI 47
Amount of carbohydrate
20
HIDDEN SUGARS• Pasta Sauces
• Granola Bars
• Yoghurt
• Instant Oatmeal and Cereals
• Salad Dressing
• Energy Drinks
• Tinned Fruits
• Iced tea / Fruit Juice / Sports Drinks
• Ketchup
STOP CRAVINGS
THE EMOTIONAL BIT1. Yin/Yang Imbalance
2. Dehydration
3. Lifestyle (primary food)
4. Seasonal
5. Lack of Nutrients
6. Hormones
7. Childhood
STOP CRAVINGS
THE EMOTIONAL BIT• Bring awareness and ask few key questions
• Make it a choice not a fight - a go to question that
resonates with you:
• What am I really hungry for?
• Will making this choice give me the nourishment I am
looking for?
• Is this worth the crash I will feel later?
• Is there a better choice?
Summary• Are you addicted to sugar?
• Understanding carbohydrates
• Types, impact on body, GI confusion, Insulin, Diabetes
• Refined sugar
• Hidden sugar
• Beating your cravings - Science and Emotions
• Delicious dinner and questions!
