Get rid of those sugar cravings! Tips from a Health Coach specializing in Holistic Nutrition.

1. KILL THE SUGAR CRAVINGS
PRESENTED BY JEANINE TOES
Novo Wellness for Life

2. WELCOME!
• My name is Jeanine Toes. I am a Board Certified
Holistic Health Coach. I am here to help you get
empowered to make healthier food choices and take
action to ditch the sugar cravings
for good.
• I am the proud owner of
Novo Wellness for Life.

3. LET’S TALK ABOUT SUGAR!
Most people do not realize just how much sugar they are
consuming daily, as it is hidden in many processed foods.
Sugar is a toxin. Too much glucose in the blood leads to digestive
issues, blood sugar imbalances, fatigue, and even diabetes.
Do you know just how much sugar that yummy
Starbucks drink contains?
ü A grande Caramel Brulee Latte has 52 grams of sugar and a
whopping 430 calories.
ü The frappuccino version contains 63 grams of sugar and 410
calories.
ü A venti contains 82 grams of sugar and 510 calories.

4. SUGAR IS EVERYWHERE
While sugar gives you a quick fix, it has a negative
impact on your health in the long term.
Ditching the sugar fix is not just about will. We will
cover the emotional as well as the physical
components of ditching the sugar blues.
ü Dealing with the sugar addiction
ü Nutrient deficiency and sugar cravings
ü How to handle stress
ü Self love, a.k.a. nourishing the soul

5. 8 X M O R E A D D I C T I V E T H A N C O C A I N E
STOP THE SUGAR MADNESS!

6. THE SUGAR EPIDEMIC
Dr Mercola shares some interesting FACTS about
sugar consumption:
ü In 1700, the average person consumed about 4 pounds of
sugar per year.
ü In 1800, the average person consumed about 18 pounds of
sugar per year.
ü In 1900, individual consumption had risen to 90 pounds of
sugar per year.
ü In 2009, more than 50 percent of all Americans consume one-
half pound of sugar PER DAY—translating to a whopping 180
pounds of sugar per year!

7. WHAT IS A SUGAR CRAVING?
ü Sugar occurs naturally in all foods and when in its
most natural state contains vitamins and minerals. A
great example of a sugar in its natural state is honey.
ü But refined sugar depletes the body of its own
minerals and enzymes and creates an acidic
environment leading to digestive distress, headaches,
mucous in the body, and allergies.
ü When we consume refined sugar, it has a negative
impact on the blood sugar, which leads to depression,
fatigue, and poor sleep, and it can lead to many
serious health conditions.

8. THE BREAKDOWN OF CARBS
Remember, all carbohydrates contain sugar but they
are processed differently.
ü A SIMPLE carbohydrate contains highly processed
and refined sugars with few vitamins and minerals –
these are short chains of sugar that enter the
bloodstream and cause a rapid increase in blood
sugar, a.k.a. the SUGAR RUSH.
ü The RUSH is followed shortly after by a CRASH. The
body works hard to burn up this quick fuel, then the
blood sugar drops abruptly.

9. ASK THE EXPERTS – CHRIS KRESSER
“Sugar feeds cancer cells and has been connected
with the development of cancer of the breast, ovaries,
prostate, rectum, pancreas, lung, gallbladder, and
stomach.”
Sugar can cause many problems with the
gastrointestinal tract, including an acidic digestive
tract, indigestion, malabsorption in patients with
functional bowel disease, increased risk of Crohn’s
disease, and ulcerative colitis.

10. SUGAR IS NOT YOUR FRIEND
In addition to increasing the risk of cancer and
gastrointestinal problems, sugar can also:
ü Cause reactive hypoglycemia
ü Interfere with your absorption of protein
ü Cause food allergies
ü Hamper weight-loss
ü Feed inflammation in the cells, suppressing immunity
ü Increase cholesterol
ü Accelerate the aging process
ü Increase anxiety and makes you moody
ü Complicate ADD, ADHD, and spectrum-related issues
ü Weaken eyesight

11. HIDDEN SUGARS
Be a sugar detective.
Read labels.
Look for hidden sugars
that are derived from
sucrose.
{HINT: You will see the
words ending with –
OSE.}

12. WHAT IS A HEALTHY SUGAR?
Healthy Sugars
1. Honey (raw)
2. Agave
3. Coconut crystals
4. Stevia
5. Brown rice syrup
6. Xylitol

13. HOW ELSE CAN WE FEED OUR OWN
BODIES?
There are other ways to make your body feel good
without sugar. Try:
ü Meditation
ü Yoga or tai chi
ü Exercise
ü Dancing
ü Being in nature
ü Taking a bath or sauna
ü Loving touch
ü Healthy and delicious foods

14. WAYS TO KICK THE SUGAR CRAVINGS
When you feel the urge to reach for the candy or you feel
tired, follow these three simple strategies.
1. Eat healthy, high-protein meals that will give you long-
lasting and sustainable energy.
2. Eat foods that are rich in B vitamins, loaded with good
bacteria such as Kefir, Yogurt, Raw Cultured Vegetables,
Miso, Kevita or a Kombucha for a quick pick-me-up.
3. Drink a Coconut Water, loaded with minerals to hydrate
the body, balancing the blood sugar.

15. IT IS NOT ALWAYS YOU –
NUTRIENT DEFICIENCIES
Many people experience nutrient deficiencies that lead to blood
sugar imbalances.
To combat sugar cravings:
§ Increase the protein in your diet such as meat, fish, nuts, seeds,
and eggs.
§ If you are a vegetarian, add a good quality, plant-based protein
powder such as Plant Fusion, Jordan Rubin’s RAW Meal, or Vega.
§ Chromium is a nutrient that helps to regulate blood sugar. If you
are deficient, you can take a supplement (speak to your doctor or
local health food store about dosage), or it is found in the following
foods: brewer’s yeast (not suggested for anyone with candida),
beef, liver, oyster, onions, eggs, chicken, apple, ghee, bananas,
and spinach.

16. HAVE YOU BEEN FEELING BLUE?
Often, we crave sugar when we feel
low in energy, a tad depressed, or just
not ourselves. It has been proven that
we can be deficient in tryptophan.
• Tryptophan is the happy hormone,
the precursor to serotonin, which
supports sleep and mood. Instead
of reaching for the next sugary
snack, eat these foods:
Turkey meat, eggs, kefir, yogurt, nuts,
and seeds.

17. CROWDING OUT THE BAD STUFF
Do you rush out of the house without breakfast and
grab coffee on the go? Often, we are toxic + tired
because we are grabbing & going.
Try these energy-rich options:
ü Scrambled eggs sprinkled with spinach & a brown rice
tortilla
ü Ezekial bread with almond butter & sliced banana
ü Dairy or dairy-free yogurt with gluten-free granola & fresh
berries
ü Smoothie with raw cacao and cinnamon (raw cacao for vital
magnesium and cinnamon for balancing blood sugar)

18. NOURISHING THE SOUL
• Instead of reaching for something
sweet, let’s add some sweetness to the
soul.
• Adding sweetness to the soul can be
done in the following ways:
ü Taking a walk, ideally in nature
ü Drinking a warm cup of tea
ü Journaling
ü Getting a massage or doing self-massage
ü Taking a relaxing bath
ü Connecting with a friend or a loved one
ü Meditating for 5-30 minutes

19. SIMPLE STRATEGIES
• Eat 6 small meals a
day
• Have a healthy
protein, fat, and
green at each meal
• Use cinnamon to
balance your blood
sugar
• Add daily sweetness
for the soul

20. HEALTHY SNACK OPTIONS
Your body needs the right fuel. Instead of crashing
and burning, reach for some healthy and satisfying
snacks:
• Raw cacao chocolate pudding
• Chia pudding
• Smoothies
• A banana with 1 tablespoon almond butter and
cinnamon
• A baked apple with cinnamon and coconut milk
• Trail mix
• Protein and avocado

21. RESULTS WHEN YOU HAVE DETOXED
THE SUGAR!
Doing a detox program is a great way to break free
from the sugar habit. Detoxing will allow you to:
ü Kick cravings to the curb
ü Release stubborn weight
ü Have more energy throughout the day
ü Boost mental clarity and productivity
ü Have clear skin
ü Improve digestion
ü Increase immunity
ü Balance your hormones

22. FUN Q&A ABOUT DETOXING SUGAR
ü Detox does not mean deprivation!
ü Use detox/cleanse to uncover hidden food allergies
ü Think of weight gain being related to inflammation
ü Read recent works by bestselling author, Mark
Hyman, MD, who teaches that an elimination diet is
essential to balancing blood sugar and preventing
disease

23. WHAT IS A SAFE DETOX?
A safe and effective detox protocol
should involve:
ü A gradual approach that reduces
inflammation and lessens the toxic
load in the body
ü Including enough food and protein
to support the body’s detoxification
and elimination processes
ü Reducing sugar and caffeine
addiction, crowding out the foods
that wreak havoc on your system

24. DETOX IN A SAFE + NATURAL WAY
Novo Wellness for Life
Spring Detox

25. HOW TO CLEAN IT ALL UP!
• Hit the Re-Set button and get ready for Spring!
• Novo Wellness for Life Spring Detox
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