Sugar Archives - Jovanka Ciares

Control Sugar Cravings Series | 4 herbs that may detox the sugar

Video No 3 of the 3-video series on how to control your sugar cravings is here!

Today we will talk about 4 herbs that are believed to help you metabolize sugar and eliminate the toxic-by products of heavily sweet and processed foods. Let’s check them out here!

Interested in learning more about how to control your sugar cravings? Check Out The Get Off Sugar Program Here!

Missed the other 2 videos in the series? Not to worry! Click Here for Video No 1 and Click Here for Video No 2

1 Milk Thistle:

This is the most recommended herb of all for liver ailments and/or protecting a normal liver from daily toxins. Milk thistle is available in capsules or extracts, sometimes it’s called silymarin, which is the active ingredient that’s in the seeds.

Milk thistle is a flowering plant of the daisy family indigenous to Europe, North Africa, and the Mid-East. It has been clinically proven to improve liver function and repair liver damage. Standardized 80 percent silymarin is recommended in either pill or extract form with dosage amounts ranging from 100 to 1,000 mg.

It’s common for people with liver issues to take 300 mg three times daily. Whether the liver needs healing or protection, milk thistle can be used for as long as someone wants. It’s best to use milk thistle seeds for DIY tinctures.

2 Dandelion:

Is another safe liver herb sometimes mixed with milk thistle in capsules, an excellent combination. Some prefer extracts or even teas made from dandelion. Those weird looking weeds with small yellow flowers that many complain about when they pop up in their lawns are dandelions.

In addition to being a good source of most major vitamins, the plant provides iron, potassium, and zinc. Its most cherished function is stimulating the production of bile and its flow between the gall bladder and liver to improve liver function and overall health.

3 Burdock root:

Also purchased as rough cut root chunks that can be easily made into teas. This is a favorite blood purifier among Ayurvedic medicine doctors.

It also stimulates bile flow while helping a weakened liver by purifying the blood and restoring damaged cells. Small burdock root chunks are ideal for DIY tinctures. Allow for swelling during the soaking process.

4 Turmeric:

This is the most clinically tested and written about herb for any and all inflammation. Since most liver ailments are inflammatory, it’s wise to include it in a liver healing protocol.

Curcumin capsules are readily available. But to ensure maximum absorption, get those that include piperine, an active ingredient from black pepper that helps extract nutrients from foods considerably.

Control Sugar Cravings Series | 4 Herbs That May Help Reduce Blood Sugar

Video No 2 of the 3-video series on how to control your sugar cravings is here!

Today we will talk about 4 herbs that may help reduce blood sugar, cleanse and detox your elimination system and eventually help you control your sugar cravings. Let’s check them out here!

Interested in learning more about how to control your sugar cravings? Check Out The Get Off Sugar Program Here!

1 Ginger

Ginger has a strong cleansing effect on the body, and one of the best features is that it helps the body absorb the nutrients and minerals taken in by eating. One thing that is often overlooked by those trying to detox the body is that it’s not just about getting rid of the toxins, but replacing them with the things your body does need. Using a spice like ginger can go a long way in assisting your body in absorbing the things it needs most. Ginger is also really great for the digestive system, and can help reduce the symptoms that come from detoxing, including flatulence and bloating.

2. Cayenne Pepper

Cayenne pepper is used to heat up a dish, but it’s also good at helping the body cleanse itself. It’s often cited as helping to lose weight, as it’s said to speed up the metabolism, making it easier to lose weight without really trying. As far as detoxification goes, it’s going to help your digestion, which has a trickle down effect on the rest of your body and especially in how you feel. A backed up digestion will trap toxins in a sort of holding pattern in your body, and can lead to feelings of malaise and lethargy. Taking herbs and spices like cayenne pepper helps to get things moving again and helps the body properly eliminate these toxic substances.

3. Cardamom

This is a popular spice used in Indian cuisine, and can go a long way if you’re trying to detox the body. Cardamom goes to work on harmful bacteria in the body, without destroying the beneficial bacteria that you want in there. When used in conjunction with other spices that help the digestion you’ve got a powerful one-two punch that can kill off these bacteria, and then whisk them out of the body. One side benefit of using more cardamom is that it acts as a natural antidepressant. Even if you’re not depressed it will help boost your mood, making it a great spice to introduce into your diet.

4. Cinnamon

This is a popular spice often seen used in baked goods. Unfortunately when it’s used in sweet pastries it isn’t going to have much of a detoxifying effect. It needs to be consumed either by itself or with other wholesome and natural ingredients if it’s going to provide any sort of detox benefits. The best way to consume cinnamon for detox is to add it to a detox beverage, such as a shake, smoothie, or detox water. This gives you the most direct benefit and will yield the best results.

Control Sugar Cravings Series | Apple Cider Vinegar

Welcome to the 3-video series on how to control your sugar cravings! Today we will talk about how amazing apple cider vinegar is for you! Here are the top 4 ways in which it can help you control your sugar cravings:

Interested in learning more about how to control your sugar cravings? Check Out The Get Off Sugar Program Here!

1. Weight Loss:

Many people drink apple cider vinegar to help with weight management. Consuming it daily is thought to:

help reduce bad cholesterol
fight off cravings
reduce abdominal fat

Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting satiety and lowering blood sugar and insulin levels.

2. Reduce fasting blood sugar

A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning (9). Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals

3. May help manage blood sugar levels and even fight diabetes

Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistance or an inability to produce insulin.

However, high blood sugar can also be a problem in people who don’t have diabetes. It is believed to be a major cause of aging and various chronic diseases.

4. Can Reduce Candida

Candida is a naturally occurring bacteria in the body, often associated with yeast infections and negative bacterial overgrowth. The natural enzymes in apple cider vinegar can help the body get rid of yeasts associated with candida overgrowth in humans. Candida excess symptoms include foggy brain, excessive tiredness, poor memory, sugar cravings and others.

How to Instantly Feel Better… without Sugar

We’ve all have felt down and sad from time to time. Often times these feelings are situational: something in your live has made you feel that way temporarily. And other times it could be because of hormonal disruptions led by too much sugar consumption.

So when you feel a little blue, how do you make yourself feel better (without a sugary treat)? Check out the 10-step process I follow to give myself grace and feel better instantly without having to resort to the low-nutrient, sugary treats.

1. Turn off the TV or phone

Do you know how you limit television time for your children and do not allow them to watch anything that could affect their mental state? Well, do the same for yourself. Limit the amount of harmful news and information you get on television or social media to no more than 15 mins a day. If you are feeling particularly bad, turn it off completely for at least a couple of days.

2. Eat some fruit

Now this is really a fun thing that could make you feel better. Believe it or not, eating some fruit could make you smile.

Ok, we all know that there are certain comfort foods that heal our pain, but what happens the next day? The next day, you only feel worse because you shoved all the pizza or ice cream pack down your throat. Fruit on the other hand is full of fiber, enzymes and phytochemicals your body needs to stay healthy and strong. This could satisfy your sweet tooth without undoing your mental state with low-nutrient foods.

3. Smell of oranges

Scientists have concluded that the smell of oranges makes people happier. That is why you will find this particular scent in many offices, as well as many spas and massage parlors. Use it in your home or office.

4. Workout

This is especially good for those of us overtly concerned about our appearance. Take a walk, do some home yoga or resistance training. Anything that would help you increase your heart rate, break a sweat and with it, release endorphins (happy hormones). Exercise can also help reduce stress hormones so it is a win-win.

5. Choose your friends wisely

You should not be around people who like to point out your flaws. Many of them do not mean harm, but yes, they may be adding to your stress and sad feelings. Some people call these, “energy vampires” and they are damn good at making you feel wretched. Choose the company of friends who make you laugh and feel good about yourself.

6. Give someone a big compliment

Acknowledging someone not only help that person feel wonderful, it will have the exact same effect on you: increased feelings of peace, joy and happiness. Even third party witnesses benefit from kind words to others. Try it!

7. Take a walk outside

I whole-heartedly believe that most of our problems would disappear with a simple walk in the park or the forest or the beach. The next time someone makes you angry or upset for any other reason, put on your shoes and go for a walk.

8. Treat yourself

Something kind and useful, like a massage, pedicure or manicure… anything that feels like a fun treat that bring you several minutes to an hour of joy

9. Learn to feel better about yourself

All of our problems tend to look much bigger if we are no longer satisfied with ourselves. To reduce those problems, write down the wonderful things you have going on for yourself: your talents, your goals, your hard work, your best attribute. Remembering how wonderful you are will slowly help you feel better more times of the day than not.

10. Learn how to make someone else feel better

Happy people around us will bring happiness to our lives as well. Surround yourself with positive people and let them transfer some of their energy to you as well.

6 Sugar Craving Hacks

Today, most of us struggle with sugar cravings and more than a few of us are downright sugar addicted! So what to do?

While there are a dozen options I can recommend, especially involving herbal remedies, I wanted to share here the top 6 hacks: quick and easy ways that are scientifically proven ways to help you reduce your sugar cravings in the short term and give you a chance to slowly learn to control and reduce your sugar intake.

Check them out here:

1. Breathe – activates parasympathetic nervous system
2. Raw Apple Cider Vinegar – Take it in pills or liquid (1 TSP in a glass of water)
3. Cinnamon spice – use in your smoothies, oatmeal, breakfasts and even soups
4. Shake around or walk around for just 5-10 mins drastically reduces your post meal sugar spike
5. Eat sour foods. When you crave sugar, eat foods that are sour and bitter. This helps to counteract sweet cravings. Include bitter ingredients like endive, dandelion greens and kale into your green smoothies or green juices. I also recommend drinking lemon-infused water daily.
6. Add fat to your meals – slows down your gastric empty

Do you know of any others? Let me know in the comments section below!

Easiest and Best Skin Scrub Ever

This is one of my favorite and easiest body scrubs you’ll ever seen. It will leave your skin looking and feeling ah-mazing.

Just a couple of ingredients and can be done by a 10 year old so you can do it too!

Check out my vegan, chemical free, home-made skin scrub.

What do you think, wanna give it a try? Let me know in the comments below!

Blackberry Coconut Lime Popsicles

I love this little recipe, perfect for hot summer days but also fun if you have a sweet tooth and want to satisfy it without un-doing a great day full of healthy foods.

I often make these and leave in my freezer to share with guests or simply to enjoy with my honey while watching a movie at home.

Check out the video and recipe below!

Makes 6 small/4 large pops

1 can full-fat coconut milk
2 Tspts coconut syrup
1 tsp vanilla extract
2 cups blackberries
Juice of 1/2 lemon or lime
pinch salt

In a medium bowl, combine coconut milk, syrup, lime juice, salt, and vanilla extract, and whisk to combine.

In a blender, puree blackberries, then pour through a fine-mesh strainer to remove seeds.

Add the milk blend and blackberries in alternate order, making white and purple swirls as you do.

Freeze for about 30 minutes, then insert sticks and freeze until firm.

LOVE IT! Comments, ideas?! Leave them below!

Tips to reduce sugar cravings Part 2

In the previous video we spoke about sugar addiction and how you can get rid of it. I wanted to create a second video to give you even more tips to finally get rid of sugar in your life!

If you missed that video, click here to access it!

Check the video and tips below!

NUMBER 1 – EAT CARBOHYDRATES (UNLIMITED)
Yes, that’s right. Carbohydrates in droves. Did you know that vegetables are carbohydrates? From them you can eat all you want. Unlimited refills! I refer specifically to non-starchy vegetables, such as greens, the broccoli family (cauliflower, kale, collards, etc.), asparagus, green beans, mushrooms, onions, zucchini, tomato, fennel, aubergines, artichokes, peppers , etc.
Also eat fruit in small portions, once a day for about 14 days. Avoid potatoes, sweet potatoes, winter squash and beets – only for 14 days.

NUMBER 2 PLAN YOUR RECIPES
It is easier to follow a program when you have a list of ingredients and recipes that you can work from. In my sugar detox program I personally check all the ingredients and recipes to make sure they were all low in sugar. Choose a day in the week to plan your recipes so you know what ingredients to use and avoid thinking about other full of sugar. Also keep a contingency plan food around special events such as birthday parties and social events.

NUMBER 3 – ELIMINATES THE RISKS BY FINDING SUPPORTERS
When I decided to change my lifestyle and try detoxification, I told all my friends and colleagues who supported me very much and inspired many to take some of the advice I explained. This kind of support helped both me and them and became an indispensable weapon for success.

NUMBER 4 HELP YOURSELF BY HELPING OTHERS
If you observe or participated in any recovery program, the last step is to help others and teach them through your experiences. We always hope that by sharing our experiences, they inspire others, which is a powerful positive feedback loop which naturally will keep you satisfied, without sugar!

NUMBER 5 – REDUCE STRESS
If you have stress, your hormones go crazy. When cortisol (the stress hormone) rises gives you more hungry, it promotes the storage of fat in the stomach and can lead to type 2 diabetes and other chronic conditions. Try doing deep conscious breathing exercises. This is something you can do anywhere, anytime.

NUMBER 6 – SLEEP MORE
Less sleep affects your appetite and makes hormones that you crave more sugar and carbohydrates. You need more energy if you do not sleep, so you head rapidly absorbed sugars. Sleep is the best way to fight the urge to overeat and manage stress.

This is dubbed the SWEET POISON

Sugar addiction: Is it Real?
Here’s a surprising fact: Sugar is eight times as addictive as cocaine.

Being addicted to sugar is a biological disorder, driven by hormones and neurotransmitters that take you to need more and more sugar and take you to eat in excess uncontrollably. This is the reason why almost 70% of Americans and 40 percent of children are overweight.

I have lots of tips to help us get rid of sugar addiction. Too many in fact, that I’m dividing them into 2 videos. Here are the first 6!

NUMBER 1 – KEEP TRACK OF YOUR SUGAR INTAKE
About 26% of sugars added to our diet comes from prepared foods, such as ketchup, pasta, salad dressing and canned fruits. Keep a journal with all the foods you consume in a day to keep track of your sugar intake.

NUMBER 2 – WHAT YOU LEARN AND WHAT YOU CAN NOT EAT
It’s super important to have an idea of what foods you can eat to replace those you leave behind. Make a list of the foods you need to avoid and one of the food by which you are replacing.

NUMBER 3 – DO NOT DRINK THE CALORIES
More than 40% of all sugar comes from sweetened drinks and sodas. These liquid calories are worse than the solid food with sugar or flour.

NUMBER 4 CLEAN YOUR KITCHEN
Some of us find it easier to avoid cravings than others. If you have sensitivity or are weak-willed, clean your kitchen and remove anything that might serve as a weakness. Eliminate as much temptation as possible.

NUMBER 5 PREPARE FOR EMERGENCIES
You never want to be in a food emergency when blood sugar is falling and you are in a “food desert” as an airport, office or fast food restaurants. In your travels or when you do errands, always carries a small bag with almond butter and apple slices or celery. You can also take walnuts, pumpkin seeds or sunflower.

NUMBER 6 – PREPARE SNACKS BEFOREHAND
Nobody has time to prepare snacks whenever we’re running around. Rather than stress yourself every time you go out, take an hour once a week to prepare bags of healthy snacks and keep them in the cupboard and fridge. When you’re ready to go, just put a bag in your bag and go.

Best Natural Sugar Substitute

What is the best natural sugar substitute in the market? I’m always looking for healthy alternatives, researching and trying new ingredients to share with you here. Sugar, who we now know it to be pretty dangerous and bad for our health is also one of the most consumed substances on earth. Sugar is everywhere and we are all a little addicted to sugar. And unfortunately, it is making us really sick and unhappy in the process.

So, while I strongly recommend you to limit your sugar intake to whole, fresh fruit in the morning, what about those instances when you absolutely, positively MUST has a little sugar? Or perhaps you need an alternative for a recipe?

Check out the video below to learn what it is and why it’s so awesome!

Get It On Amazon Here

This new sugar option who is a great natural sugar substitute is also one of the best sugars for diabetic people. Diabetic patients can use this sugar for many reasons. But first, let me show you what it is!

Lakanto is a zero calorie and zero GI alternative sweetener that can be used as an equal replacement to sugar in recipes. Lakanto is made from fermented erythritol, which is the sugar alcohol found in grapes, pears & mushrooms, to name a few. It is also extracted from his Asian fruit called the luo han guo fruit.

Lakanto as I mentioned is excellent for diabetics, people with candida or anyone looking for a healthier option to sugar because of it’s zero GI, so it doesn’t raise your sugar levels.

I bought this one on Amazon but you can get it in most health food stores in many parts of the world.

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Home-Made Candida Treatment

This home-made candida treatment is my go-to remedy to get rid of the symptoms of candida in a flash. An anti candida diet is key to control candida overgrowth but this video will show you one of the best home remedies for candida I’ve seen. Hope it helps!

Check the video for my candida treatment below!

And below the video, tell me: are you willing to try the remedy (even though it may not taste that great)?! Let me know!

And feel free to share my new fun Infographic below!

Share / Comment / Enjoy!

Food Allergy Elimination Diet

Ever wonder how to do a food allergy elimination diet? IF you are having food allergies or intolerances, you might want to eliminate certain foods from your diet for a few weeks, allow your body to heal and then slowly re-introduce foods to help you learn what helps and what doesn’t.

And on the comments below the video, tell me: Have you tried something similar before? If so, what was your experience? Let me know in the comments below the video!

And feel free to share my new fun Infographic below!

Share / Comment / Enjoy!

3 Day Winter Detox (Vegan & Food Based) – Day 3

Day 3 of the winter detox is here! If you miss day one, just click here for day 1. And click here for day 2!

As a reminder, this is a food-based, vegan cleanse since we now know that your body craves warming foods that are grounding, nurturing and comforting. Those don’t have to mean fried, doughy shit. We could still boost our detox channels with a food-based winter detox. Here’s how to do it.

This is Video #3

Have any questions about cleanses or this winter detox? Let me know in the comments below!

3 Day Winter Detox (Vegan & Food Based) – Day 2

Day 2 of the winter detox is here! If you miss day one, just click here to go to that post.

This is Video #2

Have any questions about cleanses or winter detox? Let me know in the comments below!

3 Day Winter Detox (Vegan & Food Based) – Day 1

During winter, it is very hard to do a juice only or smoothie or raw foods cleanse. Your body craves warming foods that are grounding, nurturing and comforting. Those don’t have to mean fried, doughy shit. We could still boost our detox channels with a food-based winter detox. Here’s how to do it.

This is Video #1

Have any questions about cleanses or winter detox? Let me know in the comments below!