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Beat Diabetes

We don’t have to be just sheep!

Gary Larson's We don't have to be just sheep

Many years ago, while working on my bachelor’s degree in English, I was an English tutor. My fellow tutors and I plastered our office wall with quotes and cartoons. One of my favorite was Gary Larson’s above. We wanted to be different. We wanted to NOT follow the crowd. We were English majors, by God, and we were thinkers! But as much as we wanted to be individual, there is one place, which all of us tend to follow the crowd and to be sheep, and that is in our hook, line, and sinker following of the big food giants and what they literally feed us.

Processed foods are killing us. 79 million Americans are pre- diabetic and this can be directly linked to the processed foods we eat. They are full of salt, sugar and fat, the three ingredients needed to hook us and keep us coming back for more. We are like sheep to the slaughter as we mass consume chips, candies, processed meats and cheese and never say ENOUGH!

I am currently reading, Salt, Sugar, Fat: How the food giants hooked us, by Michael Moss. An excellent read, I’ll review it when I finish, about, among other things, how scientists employed by these giants work endlessly to understand how we become hooked on these ingredients and how best to use this science to get us to eat more and more of these foods. Then the marketers work on implanting the message in our brains of how wonderful these foods are and away we go to buy them and consume them.

Understanding why we crave these foods and how to break the addiction, as yes, you can say we are ADDICTED to these foods, is the first step in giving them up, in not being a sheep. Knowing how to read through the misleading messages these companies project is important too. I’m going to be talking a lot about this because I believe we can beat Type II Diabetes if we do our best to prevent it in the first place and beating it is going to mean changing the way we think about food and how we eat it.

If you are one of the 79 million Americans on the verge of Type II Diabetes, now is the time to say enough is enough! We don’t have to be just sheep!

Peace and Joy!

Join me, Saturday, April 6th for the JUST FOR WOMEN Seminar in Portales, NM.

Just for Women


Beat Diabetes

WARNING: You may be at risk for Type II Diabetes

According to the Diabetes Health Center, about 79 million Americans are at risk of Type II Diabetes. Wow, that’s a staggering number! Are you one of them? There are no symptoms in the pre-diabetes stage so it’s important to know what puts you at risk:

Family history of Type II Diabetes

Women with polycystic ovary syndrome

If you are overweight, especially if that weight lingers around your abdomen

If you have high cholesterol, high triglycerides, low HDL cholesterol (this is the good kind and you want it to be high), high LDL cholesterol (this is the bad kind and should be low)

Older people are at higher risk because our bodies don’t process sugar as well the older we become

Sedentary lifestyle also puts you at risk 

Sadly, the typical American lifestyle puts you at risk, as this generally means eating a high calorie, low density nutrient diet, and more than likely, too much time spent on the couch or at a desk. 

If you have any of the above, especially if you are over the age of 45, it’s time to get to your doctor and have some tests. Then get busy preventing this disease. It is preventable. 

Don’t go down this road. Talk to me about losing weight and feeling great. Take control of your life NOW!

Contact me: jane@janeannthompson.com to start a program that will change your life and prevent Type II Diabetes.




Is FEAR driving your sugar addiction? by Claudia Olivie







I’ll be honest, when Jane asked me to write a post on sugar to share with you, I didn’t know where to start.

Do I tell you about the fact that sugar addiction is a genuine addiction, biochemically and neurologically?

Or do I tell you about the two biggest keys to success in kicking your sugar addiction to the curb?

(By the way, those would be:
1. Reintroducing sugar without starting the addiction cycle over again, and
2. Making sure you have a good reason for doing it and reminding yourself of it all day long)

Or do I share how I struggled with sugar addiction for many years?

Or how about some of my favorite tools for dealing with those ridiculous cravings?

There was so much I wanted to share with you, and I couldn’t decide.

That’s when I realized that what I really wanted to offer you was a leg up on your way out of sugar addiction.


The biggest reason we don’t deal with our sugar addiction is fear.

Fear that our best friend(s) will be taken from us.

Fear that we won’t have another way to cope when we’re upset, sad, frustrated, angry or afraid.

Fear that we won’t have anything else to do to unwind when we come home late from work.

Fear that we won’t know what else to eat.

Fear that we’ll upset our family and friends.

Fear that we’ll never be able to have a sweet treat ever again.

This last one seems to be a big one for so many of us. It’s what holds us back from really taking action.

Yes, you definitely want to limit your sugar intake, and any form of refined sugar is not recommended. But it is possible to enjoy an occasional sweet treat without going overboard. The key is in the ingredients: whole fruits.

To get you started, I’m going to give you a taste of two of my favorite post-sugar addiction sweet treats, so that you can move forward with a little less fear.

Now, I know what you’re thinking… “Ugh… another fruit salad?”


I’m going to show you how to make ice cream and chocolate pudding from whole fruits. Yes, it’s possible!

Actually, these two recipes have converted some of the biggest critics out there – kids!  And the best part: they only take a few minutes and a few ingredients to make.

So let’s get to it, shall we?

Chocolate Banana Pudding


1 avocado

1 banana

pinch of salt

1-2 Tbsp cacao powder (or to taste)


Process in a food processor or high-powered blender until smooth.

Serve and enjoy without guilt!


Banana Ice Cream


2 ripe bananas

½ cup rice or nut milk

1 vanilla bean

Pinch of sea salt

Toppings (optional): cacao nibs, fresh berries, chopped nuts


Take ripe bananas, cut in chunks and freeze for about 2-4 hours.

Process the frozen bananas and nut/rice milk in a food processor or blender until fairly smooth.

Add remaining ingredients and process until you get a soft-serve texture.

Serve with toppings of your choice.


Claudia Olivie is a holistic health consultant and the creator of the HRL Sugar Recovery System. After developing an autoimmune disease in her early 20s, she learned how to take her health into her own hands and deal with the primary trigger for so many chronic and serious diseases: stress! Claudia’s work focuses on stress reduction and management through food and lifestyle changes. You can visit her at http://claudiaolivie.com or on Facebook

Thanks for sharing, Claudia!

If you missed yesterday’s posting on Type II Diabetes, check it out. Though sugar alone doesn’t cause this disease, the overuse of sugar leads to obesity and/or an unhealthy, immune compromised body.

Contact me, jane@janeannthompson.com, if you are interested in my Pre-diabetes program. I have two slots available for $395.00. Let’s stop this nasty disease in it’s tracks!

Peace and Joy!



The Sugar Diaries: Conclusion

Fruit bowl

Tomorrow is the last day of the Sugar Recovery Program for me. However, I will stay vigilant about sugar till I kick the sugar urge to the curb. I know it’s not easy to give up sugar, but my health is far more important. If you’ve been following me here and reading The Sugar Diaries, yesterday I posted VERY compelling research as to why giving up sugar is a good thing. Take a look at those if you haven’t yet. Think about depriving yourself of good health or depriving yourself of sugar. Which will you choose? Does it have to be one or the other? The answer is YES! Research shows we should eat no more than 100 calories a day of sugar. That’s less than a can of soda. Giving it up then makes the most sense. Will I occasionally eat a dessert or chocolate? Probably, but I will be very selective and choose my sweet wisely. Claudia Olivie will be guest blogging in the next week or two and she will share with you a little bit more about her Sugar Recovery System.

Here’s a few foods to watch out for that many people don’t realize are chock-full of sugar:

Granola bars and granola. Unless you are making it yourself and limiting the sugar, when you eat either of these items you are generally eating LOTS of sugar. Read the label and see for yourself. Yikes!

Cereals. Most cereals contain large amounts of sugar. Read the label. Choose wisely.

Sauces and Ketchup. Full of sugar. Make your own sauces or avoid. As for ketchup, not much getting around it, but read labels and choose the one lowest in sugar.

Soups. Read the label carefully. You might not think a soup would have added sugar, but you would be surprised. Make your own in large batches and pop a few jars in the freezer.

Fruit juice. Regardless of whether a juice is all natural or has added sugar, this is not the way to get your fruit. The punch from the sugar in a juice is not much different than drinking a soda. Eat your fruit and drink water with a squeeze of lemon or lime. Much better for you. And AVOID the juice that advertises as being lower in sugar. If it has artificial sweeteners, it’s just as bad.

Flavored yogurts. If you eat dairy, and yogurt is one of your staples, buy plain and add your own fruit and nuts. The flavored yogurts in the store are FULL of sugar. Not a good way to start your morning.

Dried Fruit. Healthy, yes, but in very small amounts. Dried fruit is concentrated sugar and because of the size, makes it easy to eat too much. Measure out a portion and close the bag.

I hope these tips will help. Want to join me in the quest to give up sugar? Check out my new packages page and let me know if I can help! Contact me at: jane@janeannthompson.com

See you in the produce section!

Peace and Joy!


The Sugar Diaries: Is Sugar Toxic?




citrus fruit





Healthy sugars are found in fruits and dates.




My sugar recovery program continues this week and I am doing fantastic. Last week, I gave up sugar. Quit cold turkey. Do I feel deprived? NO! What I do feel is GREAT! After the fourth day, I felt most the craving was gone and other than a mild afternoon craving on the eighth day, which I squelched by eating a bar made of dates, nuts, coconut and cocoa, I have had no desire for sugar.

So why would I give it up? FOR MY HEALTH!!! Think that’s crazy? Then watch this:    Is Sugar Toxic  from 60 Minutes on CBS.

While I was attending Institute for Integrative Nutrition, I learned a great deal about all things nutrition. During my studies, I came upon an article in the New York Times about the toxicity of sugar, and learned how toxic sugar was to my body, but felt I could keep eating some, mostly in the form of dark chocolate, which doesn’t seem to spike a mad spiral of addiction. Finding myself spiraling out of control again after Christmas this year then, took me by surprise and this time I knew I had to be drastic. Sugar is addicting and toxic. Still don’t believe? Then watch this:  The short version of: Sugar, the bitter truth, by Underground Wellness  (Love this guy!) He is summing up for you the 90 minute version of: Sugar, The Bitter Truth, which you can watch here: Mini Medical School: Sugar, The Bitter Truth

No one wants to feel deprived. Right? But if sugar is going to deprive you of your health, and for many, many, people it is certainly doing that, which would you rather be? Deprived of sugar? Or deprived of your health? I’ll take sugar, thank you very much!

Want to feel better, look better, and enjoy a clear mind, great energy and health? Contact me about my coaching packages: jane@janeannthompson.com  Let’s work out a plan that can make a difference for YOU!

If you would like to try the Sugar Recovery Program you can find it here: HRL Sugar Recovery System

Interested in becoming a health coach? Let me refer you to IIN.

Peace and Joy!




The Sugar Diaries: Laziness



Though Thursdays are usually My Santa Fe blog, I decided to continue with the Sugar Diaries on a topic I mentioned yesterday: why are we eating so many foods with labels? All the items in the snacks above came in packages with labels, and most have multiple, not so good for you ingredients. BUT, the package is easy to open, it’s lying right there in front of you on the counter top or just inside the cabinet door and it’s easy to grab, pop open and gobble down half the package. Am I right? You know it! I call that the laziness factor and believe me I’ve been there, done that! But there is a way to beat the lazy factor. First and foremost, avoid buying snacks of any kind in packages, unless there is just one ingredient listed. Second, when you arrive home from the grocery store with pretty fruits and veggies, don’t relegate them to the vegetable drawer cause you know what’s going to happen. Two weeks later you have a funny smell emitting from the fridge every time you open the door since you never bothered to eat them. Instead, wash, cut, and present in bowls or bags right in the middle of the fridge so when you open the door, they’re easy to grab.

Too rushed for even that? Then buy bags of little carrots, sliced apples, sliced pineapple, berries, or celery already prepared so you need do nothing.

The laziness factor hit me square in the face the preliminary day before I started the sugar program. We received samples of a new “power bar” at work and even though I brought almonds and carrots for a snack, I was too lazy to go back to the break room and dig them out of my locker. Instead, I opened that bar up and ate every bite without even glancing at the label. I have been very aware of my actions since that moment. I am doing quite well on the program. No sugar since Friday. Being accountable to someone is really helping.

Need some accountability in your life? Contact me at: jane@janeannthompson.com for a free health and wellness consultation. Let’s talk about beating the lazy factor and getting healthy. I will be offering a pre-diabetes program soon. Watch for it here!

Peace and Joy!


The Sugar Diaries: How I’m changing my health and you can too!

I am sitting in Starbucks this morning, trying their “new” steel cut oats. They were supposed to have blueberries available, but they don’t, so having mine with nuts and cinnamon. No Sugar Added!! I know the addictive power of sugar, but it really has come home to me over the last couple of months. It started on my trip to Europe with a few desserts. When I returned home, straight into Thanksgiving, there were a few pieces of  pie and then I got more cautious, but as Christmas approached, I had a bit here and there, and with a few sugary gifts in my stocking I was whole hog addicted again! Yikes! Spent several weeks eating sweets with abandon and my joints started aching, I wasn’t sleeping well, I started riding the sugar roller coaster, and had just an overall feeling of unease. This is what sugar does to us and more! I decided I had to get back on track and so I approached my friend and colleague, Claudia Olivié, about trying her sugar addiction program because I am ready to kick the habit for good. She agreed to take me on and here I am, four days in.

As a health coach, it is hard to admit I’m not doing the health thing perfect all the time, because I really want to. However, we all have our difficult moments and this one has been mine. And let’s face it, no one is perfect. Admitting we need help though is half the battle. So the health coach, hired a health coach, just like, arguably the best golfer in the world, Tiger Woods, has a swing coach, and triathletes hire coaches, and doctors see other doctors. We all need the assistance of others.

I am on my fourth day of the two week sugar program, and have lost a couple of the pesky pounds I gained, my head is clearing up, and I have more energy this morning, even though I had a short night’s sleep. Yesterday, the third day, was the toughest so far, as Claudia said it would be, so I look for today to be easier and all the days to come to be easier yet. This is a program with lots of support, but Claudia does not “sugar coat” her method. She knows what she’s doing and expects you to follow the program to the letter to achieve great results and I know I will. So far so good. Or maybe I should say GREAT.

I’ll share more with you as I go. I will also have Claudia guest blog here so you can hear a bit from her as well.

Need some help getting your health together? Just a tweak or a full overhaul? Sign up for a free health and wellness consultation and let’s talk about ways to get your body and mind where you want them to be.


Peace and Joy!



Sugar in the mornin’, sugar in the evening’, sugar when the sun goes down…

Sugar! We crave it. We want it. We eat it. 156 pounds of added sugar per year is what the average American consumes according to the USDA. Only 29 pounds of that is attributed to regular sucrose or table sugar, the rest comes from foods with added sugar and 33% of that comes from sweetened beverages such as sodas and sports drinks. WOW!!! We are a nation ADDICTED to sugar and it’s showing in our health and well being with Type II Diabetes and heart disease sky rocketing in our population. Though there are those who say sugar is not the direct cause of these diseases, it is a huge factor in our over consumption of calories, and too many calories day in and day out can lead to obesity which is a direct factor.

The World Health Organization recommends no more than 8 teaspoons a day of sugar, which is less than the 10 teaspoons of sugar in a single can of soda. How then do we cut out sugar? Most people fall to it’s addictive power and find it difficult to eliminate, but there are ways to overcome the addiction and take action for your health:

1. Read labels. If you are buying any kind of processed food, it more than likely contains sugar. Go through your kitchen and read the labels there. Start pitching sugar laden products and don’t buy them in the future.

2. Beat cravings by keeping fruit handy. Substitute fruit for that afternoon candy bar and hot tea for that morning caramel vanilla latte. Even if you add a teaspoon of sugar to the tea, this is far less than the 9 teaspoons in that tall latte.

3. Pay attention to your body. Sugar gives us an instant rush of energy, but the downside is a depression of no energy once the high is gone. When you free yourself of this addictive pattern, energy will stay on an even keel, allowing more productive hours in the long run. Keep a journal of cravings, moods, and how you feel. This will allow you to see how much better things run when the sugar is no longer a part of the diet.

I know there is no easy way to overcome the ever present sugar beast, but taking charge of your health and wellness requires vigilance and dedication. No one can do it for you. Take action today and feel your best!

Peace and joy!