6 Step Ultimate Eating Plan to Overcome Sugar Cravings for a Healthy Heart, Bones & Mind

Overcome Sugar Cravings for Optimal Health
Eating Plan to Overcome Sugar Cravings for a Healthy Heart, Bones & Mind

6 Step Ultimate Eating Plan

To Overcome Sugar Cravings for a

Healthy Heart, Bones & Mind

Overcoming Sugar Cravings

A Journey that you will Never Regret!

Sugar—it’s both a delightful treat and a formidable adversary. We’ve all experienced those irresistible urges for something sweet, whether it’s a decadent chocolate bar, a sugary soda, or a gooey pastry. But what if I told you that you can regain control over your cravings and pave the way to better health? Welcome to the path of overcoming sugar addiction!

In this article I will guide you with a 6-Step Ultimate Eating Plan that banishes cravings and tackles withdrawal symptoms. Before we dive into strategies and your eating plan, let’s acknowledge what the allurement to sugar is, the sugar quandary and signs of sugar dependency.

Understanding the Sweet Temptation

It’s not just about taste; it’s about how our brains respond. Sugar activates the same reward centres as addictive substances, making it hard to resist. No wonder we find ourselves reaching for that extra cookie or sneaking spoonfuls of ice cream late at night.

The Sugar Quandary

Here’s the candid truth: On average, adults consume a staggering 22 to 30 teaspoons of added sugar daily. It is crucial to gradually reduce sugar intake for women and children to limit to about 6 teaspoons (25 grams), while men aim for 9 teaspoons (36 grams).

With the healthy goal, to limit it further to 2 teaspoons for women and children and 4 teaspoons for men. However, cutting back isn’t easy. Sugar cravings can be overpowering, especially if you’ve developed a chemical dependence. The good news is the changes can be facilitated easier by replacing processed, packaged foods and drinks with fresh, whole fresh food and freshly squeezed juices as alternatives. Let’s get started on your journey to a healthier and happier you.

Signs of Sugar Dependency

Ask yourself these questions:

  1. Volume: Do you feel like you lack control over how much sugar you eat?
  2. Frequency: Is sugar on your mind throughout the day?
  3. Feelings: Are you eating more sugar than you know you should?
  4. Physical Impact: Does excessive sugar consumption make you feel sick?

If you answered “yes” to any of these, chances are you’re dealing with sugar dependency. But fear not—we’re about to explore effective ways to break free.

Sugar Harms the Heart, Circulation and your Mind

Overcome Sugar Cravings? 

The best way to Overcome Sugar Cravings is with a Healthy Eating Plan, that is going to fuel your body with foods that will best eliminate the cravings and any unwanted withdrawal symptoms. It is well known that the excess consumption of sugar that is mainly found in processed, packaged foods is a major contributor to diseases such as diabetes, heart attack, stroke, arteriosclerosis, cancer, dementia and Alzheimers.

Decreasing the quantity of sugar that you are eating may seem an insurmountable task. I know you are saying – “I have a sweet tooth”. This just is not true the problem lies mostly with processed foods and it is not necessarily the sugar you are becoming addicted to it’s the fat. It is the sensation of the fat on your tongue that is the hidden cause behind you wanting more.

Eating a Healthy Diet is all about Balance. Eating a variety of Fresh, Whole Foods.

Role of a Healthy Diet & Minimizing Sugar Cravings

& Healthy Weight Management

Diet plays a major role when it comes to obesity, as mentioned with the increased consumption of processed, packaged, fast foods. Sugar laden drinks, baked foods all play a major role in the obesity crisis, that as a nation we are facing. 

Where it can become confusing is that sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming these whole foods that contain natural sugar is okay and not damaging to your health.

These Fresh, Plant foods are extremely beneficial to your health as they have high amounts of fibre, essential minerals, and antioxidants. Root vegetables, beans, lentils, nuts and seeds are healthy plant sources of protein. Non-dairy sources of calcium are goats’ milk, goats’ cheese, green vegetables, figs, sardines, atlantic salmon, tofu and almonds.  

Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic health issues, such as diabetes, heart disease, and some cancers.

The real health problems occur with refined and processed, packaged foods that have added sugar. This includes fruit juice, milk flavoured drinks, soft drinks, energy drinks and without saying fast, take-away foods. The supermarket aisles and fridges are a hazard to both your health and your budget. Stay away from these as much as possible, leaning towards the fresh, whole foods. 

How Sugar Damages your Health!

Let’s give you some defining points as to the “Damage” that sugar causes and will continue to cause, robbing you of living a healthy, vital life. When you eat a diet of sugar laden foods and drinks. “It is this excess quantity of sugar, the fact that it is refined that is a major causative factor to cardiovascular disease, (not cholesterol) diabetes, obesity, cancer and many other debility health problems”. It also interferes with chemotherapy and radiotherapy treatments, by providing a protective coating, like honeycomb around the tumours.
Blood vessels become blocked when sugar molecules attack and destroy the protective layer.

Sugar strips away the protective coating, causing damage to both the small and large arteries, including capillaries. It is this protective coating or layer, that allows your blood to flow easily and readily to all your body organs and tissues. It is also being linked to a major cause of osteoporosis due to the fact that it depletes the body of calcium, magnesium and vitamin D.

Sugar strips away the Protective Coating of your Blood vessels

The Damaging effects of Sugar on your Arteries!

Sugar consumption has reached dangerously high levels, blocking your arteries and veins because of the increased consumption of fast, packaged and processed foods, soft drinks, pastries, cakes, lollies biscuits being seen as regular everyday treats and consumables.
It is these every day treats and consumables that are leading you to an early death and worse still, “Killing” your children.
Leading to an overwhelming problem with obesity, heart disease, decreased brain dysfunction, early onset diabetes and more.

How to Avoid Temptation 

Firstly, do as little shopping at the supermarket or grocery store as possible. When you have to shop at the supermarket, have a list and only shop in the isles of the items that you have on your list. Try to go shopping without the children.
Only purchase your Petrol from the Service Station (NOTHING MORE)
Avoid having any form of junk or fast food, drinks or lollies at home.

Overcome Sugar Cravings by following an Eating Plan that includes Fresh Whole Foods

6 Step Ultimate Eating Plan

To Overcome Sugar Cravings, Reduce your Risk Heart Disease, Osteoporosis & Diabetes!

1: Begin the Day:    Drink 2 – 2 ½ litres of filtered water per day – Water acts as a main messenger for vitamins, minerals and nutrients; secondly it cleanses the toxins that you are taking in and these affect the quality of your cells. You lose 1.5 litres of water each day through perspiration and breathing so this also needs to be replaced otherwise dehydration take place and major organ damage is commencing.

  • As a fresh start to the day ½ -1 lemon squeezed into a glass of warm water first thing in the morning. Then it is important to clean your teeth, as the lemon will damage the enamel coating on your teeth.

2: Breakfast:
Two poached, scrambled or boiled eggs. You may like to include some cooked tomato, asparagus, and mushrooms and bake beans.
Other suggestions for some variation can be:

  • It is important to have 3 – 4 pieces of fruit per day, so what better time to have it than breakfast. These can include mango, 4 –5 strawberries, kiwi fruit, banana, rock melon, honeydew, pineapple, apple and apricots. Add to this a tablespoon of L.S.A. and psyllium husks mixed, organic muesli or cereal, add 3 x tablespoons of Coconut Vanilla Yogurt. You may like to begin with a bowl of porridge; oats are very healing for the nervous system.
  • Another way to have this is to put it all in a blender and you can drink it on the way to work.
  • A cup of herbal tea such as green, or a cup of plain black tea

3: Healthy Snacks (Remember: Fresh, NOT Processed Bars or other questionable packaged “Healthy Snacks”.

  • These snacks can include fruit, a selection of dry roasted almonds, cashews, brazil, walnuts and pecans. A bowl of coconut yoghurt, sprinkled with some almond slivers, cinnamon and honey. Hummous with water crackers or vegetable sticks such as carrot, celery, broccoli, cucumber and capsicum. These snacks can be eaten at any time throughout the day.

4: Lunch:
This can include a variety of foods such as:
Lettuce, tomato, mushrooms, celery, grated carrot, onion, alfalfa, chickpeas or soya beans, and avocado and may be some cottage cheese or feta cheese.
If it is cold weather, you can include a cup of homemade vegetable soup.
For some variety and not wanting to lose weight includes – Pitta bread, a grain roll, or bread that is fortified with Soya and linseed. A Healthy option is to choose dairy, gluten and wheat-free. These are available at Coles Supermarkets and sometimes at health shops.

5: Dinner:
Fish – this can be eaten two to three times per week, preferably at least one fish meal per day as this reduces the risk of cardiovascular disease and cancer. This can include oysters, crab, prawns and mussels. One red meat meal per week, preferably lamb that is lean, for example lamb fillet. Lamb is still the least contaminated red meat. Chicken and turkey can be included once or twice per week preferably organic. You may say WHY? Organic it is the hormones given to the chickens and cows that then in turn will bring about hormone disturbances in YOU.

  • If you are vegetarian, it is important to include soya beans, tofu, chickpeas, lentils, lima beans, and black beans. Nuts such as cashews, pinenuts, pecans, walnuts, roasted almonds or Brazil nuts are a great addition in a salad or stir fry, they can be ground and used as a topping or coating for tofu, vegetable patties or a topping on vegetable bake. It is important to include at least 4 – 5 vegetables per day, see below for examples.
  • Vegetables to include: Sweet potato, cabbage, carrots, parsnips, swede, spinach, beans, peas, pumpkin, broccoli, brussel sprouts and zucchini. Nori otherwise known as seaweed is available in various forms powder, sheets that are used for sushi, this can be include in soups or made up as sushi. You could have a Salad such as at lunchtime.
  • Note: It is better if wanting a spread to use a small amount of butter in preference to margarine and butter is a natural product which is metabolized by the body whereas margarine is man-made and is not easily metabolized or utilized by the body. However, spreads such as tahini, almond and other nut or soya bean spreads are much more beneficial for your health

Join the Free Community Membership

  • To Learn more about the Harmful effects of Sugar on your Brain
  • Free eBook Downloads and Weekly Health Insights and Guidance
  • And most importantly Guidance on How to Begin implementing Healthy Changes not only to your diet but to your life.

Harmful effects of Sugar on the Brain


Master a Life of Optimal Health: Happiness & Vitality

Professional Evidence -Based Knowledge

Receive Weekly Insights & Guidance

To Live your Best Life

Don’t Miss the Next Issue!

I invite you to subscribe to my Free Weekly Newsletter that my clients, subscribers and members have been looking forward to each week for over 20 years. 

What People say – “Thank you, Julie I find your Newsletter gives me inspiration to stay on the path”. “Julie, I don’t know how you knew I needed this information”.

I design my Newsletters to share insights, guidance and strategies that will help with every day and serious health issues, that people have presented me with over the years, seeking advice and what they can do.

Success! You're on the list.