Tag Archives: sugar

How To Recover From A Sugar Binge

Certain holidays such as Easter tend to be filled with sugary treats.  It’s fine to indulge once in a while but you usually pay for it the next day.  Here are some steps to help you recover from a sugar binge.

  1. Don’t beat yourself up.

You’ll probably feel like crap the next day and that’s probably punishment enough.  It won’t do you any good to beat yourself up over something that happened yesterday.  Keep in mind that it’s not what you do on one occasion, it’s what you do the majority of the time that matters.

  1. Don’t try to undo what you did by not eating the next day.

You might be tempted to not eat the next day to make up for the calories you had from all the sugar.  Never do this!  Your blood sugar spiked when you consumed the sugar and if you starve yourself the next day your blood sugar will crash.  This not only feels bad but can do damage.  Instead you want to stabilize your blood sugar by eating protein, healthy fats and food with fibre such as fruits and vegetables.  Your body needs that healthy food to help it recover.

  1. Drink lots of water.

After a sugar binge your body is left dehydrated and acidic.  Drink lots of water and also try drinking water with some fresh squeezed lemon juice.  The lemon has an alkalizing effect which will help bring your body back into balance.  You can also try drinking a green juice for the same effect.

  1. Take magnesium.

Magnesium is essential to help process sugar and most of us are low in magnesium.  It also aids in insomnia, digestion and mood.

  1. Get rid of the bloat.

A sugar binge can leave you bloated because the sugar disrupts the good and bad bacteria balance in our gut.  Make sure to use a good probiotic supplement to help restore balance.  Not all probiotics are the same quality.  I use my favourite shake to make sure I’m getting a healthy dose of high quality probiotics.

Keep Moving Forward

As you work toward improving your health and fitness there will most likely be times that you don’t adhere to your healthy plan.  That’s okay!  That’s part of life!  It happens and all you have to do in order to be successful in reaching your goals is move on and keep your goal close to your heart.

Sugar Is Bad!

Do you LOVE sugar?  I used to have a really bad sugar habit.  When I decided to try cutting sugar out it didn’t take long before my asthma and allergies almost disappeared!  This was a life changing moment for me!  It was one of the things that got me really interested in learning more about nutrition.  Don’t get me wrong, I still crave it, but not as much as I used to.  I still indulge every now and then but I do it knowing that the next day my asthma and allergies are going to bother me.

Sugar is really bad for you.

It doesn’t matter if it’s High Fructose Corn Syrup or cane sugar, when you consume sugar the effects it has on your body are disastrous.

Within the first 20 minutes or so, your blood sugar level spikes as the sugar enters your bloodstream. It arrives there in the form of glucose, which is your body’s main source of energy.  This sudden rise in blood glucose stimulates your pancreas to start pumping out large amounts of insulin.  Insulin is the hormone that helps your cells take in the available glucose.  Some of this glucose is used immediately for energy.  But the excess stored as fat by insulin, to be used later.

The more sugar you eat, the more insulin your body produces.

When you consume sugar your body releases insulin so the sugar can be taken into your cells.  The problem is that these high levels of insulin are not healthy.  This extra insulin in your blood stream signals to your body that you need more glucose, which causes you to crave even more sugar.  Where things really get bad is that  after repeated exposure to high insulin levels, your cells begin to become insulin resistant, which is a precursor to diabetes.  When your cells no longer respond properly to insulin, the sugar in your blood stays in your blood.  This is what is known as a ‘high blood sugar level.’

When the sugar stays in your blood and doesn’t get into your cells you have no way of accessing the energy from the sugar.  Symptoms of this are feeling weak and tired, and having trouble concentrating.  Chronic high blood sugar leads to widespread damage in your body.  It causes inflammation which will exacerbate such things as arthritis, asthma, allergies, heart disease and your organs begin aging at a faster rate.  It also results in you being more susceptible to viruses and infections.

For the few minutes of pleasure you get from eating sugar, are the consequences really worth it?

Replace sugary snacks with these healthy alternatives.

You don’t want to feel deprived so here are some great alternatives to your sugary snacks:

  • Dried fruit (eat with a protein such as nuts)
  • Very dark chocolate (look for something that’s at least 70%)
  • Fresh fruit (add some to yogurt or cottage cheese so you get some extra protein)

When you just have to have it!

If you just can’t help yourself and you need a sugar fix, save it for right after your workout – your muscles will use up the majority of it right away.  This doesn’t mean you should go on sugar binges after your workouts, it just means that you need to be realistic and know that every once in a while you’re going to need to indulge and after a good workout is the best time to do it to minimize damage 😉