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Katie Vigesaa RD

Online Nutrition Course to Restart Your Metabolism

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7 Days to a Healthier You 1

Healthier You: Lesson 3

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Additional Tips & Tricks When You are Craving Sugar

It was one of those days. You know, the day where the kids didn’t nap, everyone has a bad attitude, someone got a hold of a Sharpie and you just wish it was bedtime. Please let it be bedtime! I’ve been there, you’ve likely been there. It was in those moments of stress or exhaustion that I used to just soothe myself with sugar. I’d get this calm after I ate a huge handful of candy or downed a few Oreo’s.

Now, I rarely truly crave sugar. Again, this isn’t me having wonderful willpower, when I’m eating well, sugar cravings just aren’t there. However, when stress hits in a big way, there is something in my brain that still has memories of reaching for sugar and then getting some relaxation and peace in my brain.

So back to the other day — my daughters were being, well, a handful. I just needed to take a mommy time out and relax for a few minutes. Again, the pattern in my brain sometimes still surfaces and I feel that need for a reward. You know what I’m talking about, right? But here’s the deal: I am committed to my health journey and some personal goals I have for myself. And sugar won’t get me to where I want to go. So? I made a sugar swap.

Let’s talk about some ways to get around a sugar craving when they hit, because: they will hit at some point!

Make a Plan Ahead of time

Let’s assume you will encounter sugar cravings in the future. I don’t ever want people to have food guilt, so if you choose to eat some sugar, no big deal! Move on. Don’t feel guilty for the cookie.

However, you might know one cookie leads to more cookies, leads to really getting in the sugar trap. If you know you want to avoid sugar, you need to make a plan in advance.

Keep reading on for some things that will curb those cravings.

Protein + Fat

I mentioned this in day 2, but protein and fat help calm your cravings. They do this by triggering some hunger hormones in your body, which tell your brain you have eaten and you are full. You and I both know foods like cereal and chips don’t really make you feel full and you want to just eat and eat and eat…so next time try some nuts, some cheese, maybe you like hard boiled eggs? Try these foods first and see if that sugar craving starts to go away.

Pro Tip: Ever heard of the product Moon Cheese? It’s like dehydrated cheese and it’s honestly really good and really satisfying. If I am feeling like I want something more snacky and crunchy, I can have some of that and truly feel satisfied! Try it out.

If nothing satisfies, try something with Swerve

If you really have a hankering for something sweet, and it’s more than just eating some fat and protein, the next thing I’d try is making up a treat using a product called Swerve. It’s a (gentle on your digestive system) sugar alcohol that doesn’t impact your blood sugars and insulin. Plus, it’s actually the closest non-sugar sweetener that I’ve ever tasted that rivals true white sugar.

Since it’s not swinging your blood sugars up and down, you can get the sweet taste without hitching a ride on the blood sugar rollercoaster. You will enjoy your dessert and won’t have that overwhelming feeling to eat the whole batch. This is good news!

Here are a couple of my favorite “found it on the internet” treat and dessert recipes using Swerve:

  • Low-Carb Tagalong Bars
  • Cookie Dough Keto Fat Bombs

 

Bone Broth, and How it Helps Sugar Cravings

Did you know a little salt can actually tame your sugar cravings? It’s true. So, a great fix is to sip on some salted bone broth. It has some protein, minerals, including sodium. You might find it’s really satisfying and totally kicks those sugar cravings. If you can’t make your own at home, Kettle & Fire is a favorite brand of mine.

In Closing

Thank you so much for joining me on this 3-part lesson on sugar cravings. I hope during this 7-day journey to a healthier you, you can feel your best all while working towards breaking up with your sugar cravings. I hope you learned some useful tips. My hope is you find freedom from your cravings and learn how to use food and nutrition to be the healthiest version of yourself!

But Wait! There’s More . . .

After completion of our 7-day challenge, many of you may want to continue your health journey with me. I currently offer a 7-week course that allows me to walk alongside you and guide you during your Health Journey.

Best You Plan

This is my 7-week online nutrition program designed to rewire your metabolism and mindset. I walk you through what’s blocking your metabolism and what to do about it. I use nutrition therapies such as ketogenic eating and intermittent fasting and ultimately teach you how to add in real food carbohydrates again. The next round starts June 10th! And I have an extra special coupon code just for those of you going through the 7 day journey with me. Stay tuned! This program has been life-changing for many! To learn more, go here:

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Healthier You Lessons

  • Welcome! Lesson 1
  • Lesson 3
  • Printable Resources
  • Information Guide
  • Quick Meal & Restaurant Guide

Healthier You Recipes

Cobb Salad

Creamy Chocolate Peanut Butter Shake

Egg Roll in a Bowl

Jalapeño Chicken Bacon Popper Bake

Keto Coffee

Kitchen Sink Eggs

Mexican Meatloaf

Simple Coleslaw

Slow Cooker Pulled Pork Chili

Sweet Potato Beef Bowl with Creamy Lime Sauce

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Instagram Inspiration

Hey! Share something on your to-do list this week! Hey! Share something on your to-do list this week! What are you trying to accomplish? I’ll go first 👇

✔️finish writing the week 2 Happy Healthy Guts Meal Plan
✔️finish the business tax info my husband keeps bugging me about 😝 bless those of you who already got yours done! 

Your turn! Share something you want to check off this week
Is your gut health suffering? Do you need a step b Is your gut health suffering? Do you need a step by step process to get a healthier gut? If that’s you, join my 6 week {beta} program for Happy Healthy Guts! We start March 20th. Gut health is important for total health! So if you also have inflammation issues, low energy, weight or blood sugar struggles, then focus on gut health first. 

Oh! And what’s in my bowl? Chili lime chicken, red wine vinegar macerated shallots, pepperoncinis, cucumber, garbanzo beans, a sprinkling of feta and a dash of *good* olive oil. Delicious and vibrant! Would work great for a meal prep lunch.
Client: “I’ve noticed I feel leaner on my carb Client: “I’ve noticed I feel leaner on my carb days, when I’m including the resistant starch”

Yes! Brilliant connection here. Let’s back track a bit.. resistant starch is a type of fiber. It resists digestion until it gets to the colon where it gets slowly broken down by our gut bugs (yay! Feeding the colon dwellers! They need to eat too, ya know!) this is great news for your health, and if it’s a goal of yours, fat loss efforts. 

Resistant starch has been shown to:
✔️ increase satiety 
✔️ reduce the energy harvest from your food… lower caloric load
✔️ reduce after meal blood sugars and improve insulin sensitivity 
✔️ increase the breakdown of fat 
 (And more!)

Resistant starch and it’s different forms are in foods like semi green bananas, cooked and cooled potato, rice, and oats, beans.

Is it a panacea? Nope, nothing is, but it definitely is part of the puzzle and can make a big impact. 

‼️Disclaimer: some people need to improve gut strength and digestion before adding a bunch of resistant starch foods.
Have you ever eaten a salad only for it to go righ Have you ever eaten a salad only for it to go right through you? Or felt like fiber does the opposite and s-l-o-w-s your digestion? Maybe even looking at Brussels sprouts makes you bloated! 

That is FRUSTRATING when you’re trying to include more veggies or plant matter to your diet! It might make you feel like your gut hates healthy foods! 

Guess what? Proteins are good for the gut, and so are fibers and plant matter. So how do we get your gut stronger so it can digest your food properly!?

Glad you asked! In my Happy Healthy Guts course, week 1 is going to cover inflammation in the gut lining. We have a specific eating plan, some optional supplements, and movement patterns to get us on the right footing. We need to start cooling that inflammation to set up gut healing appropriately. . There’s a step by step process, not a random hope and wish - try this or that approach. 

We start March 20th! (That’s next Monday!) are you in? Link in profile to learn more and sign up
🥳 Happy Healthy Guts {beta} is OPEN with LIMITE 🥳 Happy Healthy Guts {beta} is OPEN with LIMITED SPOTS 🥳

✔️If every time you’ve tried to eat more fruits and veggies, more fiber, healthier foods and you just end with worse digestion - this course is for you. 

✔️ If all your bloating and digestive distress is giving you anxiety and you’re always wondering where the nearest bathroom is, this course is for you.

✔️ if you’ve been told it’s normal to only 💩 every few days or once a week (it’s not 🫣) this course is for you

✔️ if you know that your poor gut health is impacting your total health (energy, weight struggles, insulin resistance) this course is for you! 

Let’s go! Starts March 20th with limited spots! 
Send me a message with questions or go here to sign-up Katievigesaa.com/happy-healthy-guts
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