Recently I've been fascinated by the issue of sugar addiction, something that has plagued myself and SO many of us. The reality with nutrition is, intuitively many of us have the sense about what is healthy, but often it’s our emotional state that make our food choices for us.

A few weeks ago, while scanning my inbox, one subject-line totally jumped out at me and intrigued me to open and read it. The title was; “What's more addictive, Oreo's or Cocaine?”

This lead me to take a quiz on how susceptible I am as an individual to sugar addiction. The test was based on the  “worst” three-month period in my life. This caused me to reflect on my past struggle with an eating disorder. In this period in my life, many years ago now, I would frequently binge on sugary treats, feeling completely powerless over the hold food seemed to have on me. (I am so grateful that that was almost a decade ago now and I have come such a long way!)

The results fascinated me as I was a 10/10 on the susceptibility scale to sugar addiction , the highest you could possibly be. This helped me understand myself better and why I tend to get such intense cravings for sugar when I choose to “indulge” a little (as I hold the belief that allowing ourselves a treat on special occasions can feed the soul and can be part of a healthy diet.)

But this idea of different levels of “susceptibility to addiction” caused me to get curious about my current philosophy that I held on balance and moderation when it comes to “ treats ”.

Let’s just think for a moment of someone with an alcohol addiction. It’s well accepted knowledge that it’s not the greatest idea for this individual to have a couple of drinks, even just a couple times a month. This feeds their addiction! Could sugar be viewed the same way for those more susceptible individuals, like myself?

So, who can handle sugar and eat it in moderation and who has a true addiction and shouldn't touch it with a ten-foot pole? The individuality of us as humans is so fascinating, especially when it comes to our nutrition! What's good for one may not be good for all…

Fortunately, over the years I have been on my own journey, finding what works for me to keep myself healthy mentally and physically (self-love is key for anyone who has overcome body image issues). I am still learning and growing, but here are some of my tips and tricks that have really helped me manage my sweet tooth.

1. Low Glycemic Eating:

The Glycemic Index (GI) Is a scale that ranks foods according to the rise they cause in blood sugar levels . Highly refined carbohydrates such as candy, baked goods, bread, chips, pop etc. are HIGH on the GI (foods we want to avoid) We want to focus on LOW glycemic eating by incorporating healthy whole unrefined carbohydrates such as fruit, vegetables, nuts and seeds and selective whole grains.

A huge part of the glycemic index of a meal is affected by the combination of macro nutrients (fat, protein, carbs and fiber). Healthy fats will slow down the release of blood sugar in the meal along with a moderate amount of protein, fiber and some acids (such as lemon juice or apple cider vinegar)

All meals and snacks should be focused on incorporating all three macro nutrients (fat, protein and carbs)

Here are some examples of the macros you want to combine for optimal blood sugar regulation (protein, carb, fat) for every meal and snack.

• snack : hardboiled egg (protein), apple (carb), almonds (fat & fiber)
  
• tuna salad : tuna (protein) olive oil (fat) & lemon juice (acid to lower GI) & organic gluten free crackers (carb & fiber)
  
• smoothie : high-quality protein powder (I love USANA MySmart® Shake Base, which is so great because it does the hard work for you with the perfect balance of healthy fat from coconut oil, plant or whey protein & added fiber) just add whole fruit like frozen berries (healthy carb) and avocado (healthy fat and added fiber)
  
• dinner : roast chicken (protein), cauliflower mash (carb with added healthy fats from coconut oil and coconut milk) and steamed green beans (more healthy carbs and fiber)

2. Mindset

Some daily practices I have implemented to set myself up for the success include: affirmations & gratitude .

  3. Have a Plan

To me this means getting clear on what I am "allowing” myself to put in my body

Create a commitment to sticking to that plan

Ultimately where you stand with eating sugar is very personal choice. For some, having sugar in "moderation" works just fine, (and I am not here to tell you that's wrong.)

What I encourage you try is going one full day with NO refined sugar. If you have absolutely no problem ding that, then chances are you may not be overly addicted to this "drug of choice" for many. If the thought of that horrifies and scares you then perhaps you may also wish to dig a bit deeper on this topic and use some of the tools I have found successful for me.

Which brings me to sharing with you system that I had great success on completely cutting sugar out of my life through a Program that you participate in as well!

The BE HEALTHY 28 Day Program

• This was incredible to keep me accountable
  
• Doing this challenge with an amazing group of people was exactly what I needed to stay off sugar!
  
• This program is focused on all the above tips to get unhooked from sugar
  
• Eat in a way that promotes consistent blood sugar levels , and so much more!

So, if you feel like you need some more support on your goals to kick your sweet tooth, then we encourage you to check out the next start date on this Incredible Program. Click here to find out more. [Link to the 28 Day Program on the shop page]

Stay healthy!

Kendra Sayers 

Last summer I had the opportunity to go to a holistic health resort on the Baja coast in Mexico. During my time there I experienced some of the most delicious organic healthy meals I’ve ever had, tried many new foods and beverages, including this recipe. I was served this amazing health boosting drink just before breakfast each morning!

  Golden Milk Recipe:

 ½ cup water

1 teaspoon turmeric

½ teaspoon black pepper

1 cup almond milk (or milk of your choice)

1-2 tablespoon coconut oil or MCT oil like brain octane

pinch of cardamom and cinnamon

1/2 tablespoon of raw honey or stevia to taste

Directions:

Boil water, black pepper & turmeric in small saucepan over low-medium heat for 8 minutes. (watch closely as water evaporates quickly) Meanwhile bring the almond milk to a boiling point and immediately remove from heat. (will boil over very quickly) Stir in the coconut oil, cinnamon and cardamom with black pepper or to emulsify blend for 10 seconds in the blender. Drink warm or if you prefer to refrigerate and drink cold. (If you want the full authentic experience I highly recommend using your own fresh homemade almond milk.)

So why is this so good for you?

The curcumin from turmeric is a very powerful and inflammatory in the body & is much better absorbed when combined with black pepper and a healthy fat like coconut oil.

If you want even more benefits take with a high source of DHA such as a high-quality Omega 3 supplement.

Another option is to think about utilizing the synergistic effect of turmeric, black pepper and omega 3 together is in seasoning up your favorite Salmon dish. 

I will also note that turmeric is great at permanently staining just about everything! (DO NOT drink while wearing your favorite white shirt! )

Have you recently injured yourself?

Do you have chronic joint pain, headaches or other high inflammatory conditions?

Recently I had one of my nutrition clients ask how they could support their body in reducing inflammation.

(If this is you then implementing some of these tips may be worth a shot!)

 

Remove Nightshades:

• Tomatoes
  
• White Potatoes
  
• Egg plants
  
• Bell peppers
  
• Hot Peppers (jalapenos, habaneros)
  
• Paprika
  
• Chilli peppers
  

 

Reduce Acidic foods:

• refined flours (crackers, breads, baked goods etc.)
  
• refined sugars
  
• bad fats (hydrogenated or trans fats (in most processed foods) vegetable oils like canola oil, refined palm oil,
  
• cottonseed oil, safflower oil, sunflower oil)
  
• Artificial sweeteners (aspartame & sucralose)
  
• Dairy (cheese)
  
• Coffee
  
• Alcohol
  
• Peanuts
  
• Increase foods that are alkalizing:
  
• lemon & lime
  
• vegetables (specifically dark leafy greens)
  
• consider alkaline water
  

 

Add in healing foods that reduce inflammation:

• turmeric
  
• ginger
  
• omega 3 (salmon, sardines, chlorella or spirulina)
  
• bone broth

Hopefully you can implement a tip or two to be well on your way to feeling great! Let me know how your golden milk turns out, I would love to hear from you!

If you liked these nutrition tips and recipes, then you will love the BE HEALTHY 101 Recipe Guide . Click here to find out more. [Link to the BE HEALTHY 101 Recipe Guide on the shop page]

Stay healthy,

Kendra Sayers 

Let me get straight to the point. I have been around the block…in Network Marketing that is. I have been approached by perfect strangers to join their company. I have been invited to almost every home-party business there is. And I have heard all the stories of failures, lost friendships, lost money, lost time, and lost reputation. Yuck.

 When I first began exploring the idea of network marketing I was 23 and newly married. I was approached by a friend who said I should check out her amazing skin care line that gives you beautiful skin and you get weekly pay checks by using it. My husband and I were even enrolled in a company shortly thereafter, that was just about to go viral and transform online shopping. It didn’t, and truth be told, I never took the opportunities seriously in the first place. I was simply not inspired to do anything with them.

 Fast forward to another time and season in my life when I found myself exploring everything. I looked at every home-based business. I put together proposals to do contract work for other companies. I had inventions I created. Upon further study, nothing seemed worth my time for the amount of money I would generate. But I kept looking.

 One fateful day I came across a company in the health industry - one of the fastest growing industries, and one that is stable no matter the economy- and it was a direct sales company... in Network Marketing. Ugh. I announced my findings to my family and friends. The reactions were strong to say the least. I was told things like;

 "You will piss of all your friends and family."

"It's illegal."

"It's a scam."

"You won't make any money."

"It (Network Marketing) doesn't work."

 Something inside of me decided to go ahead and do it anyways. Against all the wisdom from my usual sources, I decided to follow my gut and build a network marketing business.

 Here's what our team here at Holistic Life & Biz and I, have found to be true about Network Marketing (NWM)...

  1. Network marketing is just like the restaurant industry . There are some great ones and some not so great ones. Pick one that has great service, world class products, outstanding training, and a solid reputation, and you have a recipe for success.

  2. NWM at it's base, is merely a distribution method. Products bypass traditional retail processes, and go direct from manufacturer to the customer. With our brand partner, we don't even have paperwork…which means I can be totally successful! Woohoo for no admin!

  3. The marketing inside Network 'Marketing' is word-of-mouth advertising - truly the best form. Instead of paying big bucks to advertise on TV or with other media, companies rely on happy customers to share their stories. That's free advertising. Wouldn't you want free advertising for your business too? It's just a good gig.

  4. The companies that are illegal are companies that do not have products or services they offer. So the next time someone tries to convince you to buy into something with cash and you give your money to them and they give it to the next person, and eventually you make a million dollars off your initial investment, run away! That is an illegal pyramid or pyramid scheme or maybe even a ponsi scheme. Just run away.

 NWM companies are legal and our brand partner is even traded on the New York Stock Exchange. Actually, did you know Franchises used to be illegal? If you are still thinking NWM is illegal or not a legit way to do business, start to look at the fact that Network Marketing has created more millionaires than in any other industry. Period. How crazy is that. And the million-dollar earners I know personally are people who truly make a difference in this world.

  5. NWM is the best way to create time freedom & financial freedom . While I had a great career before NWM, my time belonged to my employer, and my income was decided by my employer. Now my time and money is my own. If I want a raise, I give myself a raise. If I want to spend more time doing the things I love, I get to do that. If I want to spend more time on my business, that is my choice. I have such freedom!

  6. Are there dirty rotten scoundrels in NWM? Of course. Are there dirty rotten scoundrels in the non-profit sector? In the corporate culture? In politics? Yes indeed. And there are also super wonderful, amazing, heart lead, beautiful people in all of these sectors, NWM included. Find a company with a powerful vision you can align with, and be the person who edifies the industry rather than the scoundrels who give it a bad name.

 Ultimately, base your decision not on what someone else has told you about NWM, or even about what your past experiences may have been. Look at who you are, what you want from your life, what you can contribute, and what company and team holds similar values to yours.

 Our brand partner is a company with a very powerful vision;

  a world free from pain and suffering - a world free from disease and that our company's families, will be the healthiest on earth. We invite others to share our vision, love life, and live it to the fullest in happiness and health…

  WOW...That's a big hairy audacious goal and we love it. Super easy to align our personal visions with such a powerful global vision.

 The truth about Network Marketing is that it's an incredible opportunity for someone just like you, to be able to create the life you want.  We on the Holistic Life & Biz team have all said YES and are so happy we did.

 NWM has been the best way for me to create the life I always dreamed of but never knew how to make possible.

 If you want to know more about how I did just that, and how others on our team did the same, connect with us here on our Partner with Us page to learn more!

For the best of freedom,

Kimberley 

“If your intention is clear the mechanism will appear.”

-Brian Klemmer

My whole life I’ve been taught to give. And I well remember the first time I began doing so without my parents prompting. I’d been watching a World Vision infomercial and was bawling my eyes out. I couldn’t resist the temptation to make a difference in a child’s life and I’ve been supporting children around the globe ever since.

While I give a percentage from my earnings to various charities, there came a point where I began to feel compelled to be more intentional about what I’m giving, as well as more purposeful in creating the income that will enable me to give more and more.

What I noticed one day was that I hadn’t invited my kids to do the same. I had not created a culture of giving and generosity within my family. I decided that now was the time to be a whole lot more vocal about what my earning goals and contribution goals were so that we could begin to celebrate as a family, every time donations were made.

I drew up a big thermometer on poster board and wrote our giving goals for that year, which were admittedly a bit stretchy for us. This created an element of fun for our family especially when the kids got to colour in the thermometer and write out the amount given.

We’ve talked about the importance of giving every time we earn money, whether it’s birthday money or money from a baby-sitting job. The kids are totally on board now and I’m loving the conversations we’re having around who benefits from our giving.

My vision began to expand to include my business partners. I began to get curious about what it would be like if we had a culture of generosity and giving within our team. What would the ripple effect be if we committed to our giving goals and then set out to earn the money to make that possible? How much more motivated would we be to create more income, when we knew that every penny we earned and percentage we gave, would make an impact globally?

We have only just begun to envision what this will look like over the long term. Perhaps the ripple effect of creating a culture of giving will reach well beyond our current imaginations. We're sure open to that!

If you are looking for a tribe to belong to that’s all about giving back while also creating abundance in your own life, we’d love to connect with you. Click here to learn more about partnering with us… (link to partner with us page)

Looking forward to connecting with you,

Kimberley, and The Holistic Life & Biz tribe