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- Herausgeber: BoD - Books on Demand
- Kategorie: Lebensstil
- Sprache: Englisch
Let's face it: your morning cereal tastes better when it's soaked in sweet chocolate milk, your office snack drawer is well stocked, and when your local pastry chef conjures up such delicious treats, you should reward them. Reaching for a sweet treat is simply more tempting than reaching for the veggie sticks. It's just a shame that over the course of the day it can add up to more sugar than is good for us. This little helper shows you how to control your sweet tooth without depriving yourself: Zero sugar. 50 simple tips to fit into your daily routine. Just pick what you like, get started and enjoy everyday life without the temptation of sweetness.
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Seitenzahl: 83
Veröffentlichungsjahr: 2025
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About the book
Let's face it: your morning cereal tastes better when it's soaked in sweet chocolate milk, your office snack drawer is well stocked, and when your local pastry chef conjures up such delicious treats, you should reward them. Reaching for a sweet treat is simply more tempting than reaching for the veggie sticks. It's just a shame that over the course of the day it can add up to more sugar than is good for us. This little helper shows you how to control your sweet tooth without depriving yourself: Zero sugar. 50 simple tips to fit into your daily routine. Just pick what you like, get started and enjoy everyday life without the temptation of sweetness.
About the author
Author Regina Toedter knows the challenge of sugar addiction from her own experience. As a child, she sometimes preferred to spend her pocket money on sweets, and as a teenager she even skipped whole meals in favour of snacks. These habits left her feeling tired and unable to concentrate. It was not until she was 25, 15 years ago, that she decided to make a radical change to her sugar intake. Today she is off sugar, five kilos lighter and two dress sizes smaller. Even better, she no longer has to deal with unpleasant visits to the dentist and the typical afternoon slump is a thing of the past. Regina Toedter's positive experience has inspired many people to take a closer look at their own sugar consumption. She helps others with valuable insights and strategies for a more conscious approach to sugar.
More books by the author
Alcohol-free. The best tips (2024)
Fun Running (2024)
Holistay. How I travel at home to always be on holiday (2019)
You can also read Regina Toedter´s health column in FOCUS magazine.
Content
Forword
Sugar has addictive potential
Simply get started
1 Dust off
2 Shop and cook consciously
3 Sweet alternatives: what are they?
4 Decoding of the ingredient list
5 ‘Who is nibbling at my house?’
6 Do not always follow your nose
7 See the beautiful
8 Beware of alcohol traps!
9 Just run away
10 Live mindfully
11 Breathe slim
12 Laughing is the best cure
13 The miracle elixir of herbs
14 Spice up your life!
15 Boost your immune system
16 Addiction & Desire
17 Hypnosis can help
Let go of old patterns
18 ‘Why don't you enjoy more!’
19 Are you a ‘yes’ person?
20 Really cool
21 Take action! Now!
22 Your USP makes you interesting!
23 A green way to indulge
24 The freedom trap
25 Strong together
26 The way through the heart is (not only) through its stomach
27 Thanks to Buddha
28 Our true home
29 Learning from history
30 Learning from animals
31 Even children learn it (wrongly)
Ready for new strategies
32 The no-sugar diary
33 Downshifting with a simple rule
34 The no-sugar masterplan
35 Pure creativity
36 Sour makes one funny
37 Great little power fruits
38 Living like God in France
39 Kitchen cosmetics
40 The best pension plan
41 Take a healthy break
42 Treat yourself!
43 Set clear goals
44 The three-day rule
45 Nature sweets
46 Avoid negations
47 Look forward
48 Explore
49 Never give up!
50 Practice makes the pro
Self-test: Are you addicted to sugar?
Foreword
Dear Reader,
We've all been there: at some point during the day we get a craving for something sweet. The thought of that fragrant chocolate croissant at the baker's in the morning or the chocolates in our desk drawer suddenly hits us. This is completely normal and can be explained in simple biological terms: The blood sugar level in the body drops after gradual consumption and the energy in the body dwindles. However, there are now 24 hours in a day and the brain is increasingly signalling the need for new energy in the form of carbohydrates, mainly from foods such as bread, pasta, fruit or even sweets. The more complex the sugar or carbohydrate molecules in a food (such as whole grains), the slower they are broken down by the body and the longer the body can use them. The industrial sugars used in sweets, on the other hand, are so-called empty carbohydrates, which means they contain virtually no vitamins and minerals, are digested quickly and are absorbed quickly into the bloodstream. This is why jelly babies, chocolate bars and the like cause our blood sugar levels to rise very fast and then fall again very quickly. The result: after a brief energy boost, the body soon needs a glucose refill. This is how the craving for sweets comes about.
It is always a balancing act to know when and how many carbohydrates we need. Some people seem to get it right. They seem to be able to eat everything and snack endlessly without gaining weight or having problems. Their bodies process sugar perfectly. How do they do it? It all depends on how much you eat, when you eat it and, of course, your individual digestion. So why do so many people fail to properly assess their actual energy needs? Why do we eat more and more industrially produced sugar, with the result that we feel unwell or even sick?
One of the reasons for this is undoubtedly that in today's age of abundance, all kinds of food are constantly available to us. Sweets, which kept our Stone Age ancestors alive as a quick source of energy in the form of berries and fruits, are now available in abundance - usually quite high in sugar. And we eat far too much of it at the wrong time. Sugar is everywhere! We now know that it goes by many names (sucrose, dextrose, fructose, molasses, etc.) and likes to disguise itself as a carbohydrate on food labels. Our bodies are addicted to it. And why not? Carbohydrates are the ultimate energy source. But when we consume them, especially in the form of (industrial) sugar, our blood sugar levels go into overdrive - with fatal consequences. The processing of sugary foods in the quantities we consume puts our bodies at long-term risk of disease. We now know the effects: Tooth decay, obesity, high blood pressure, cardiovascular problems, diabetes, osteoporosis and infectious diseases. Unfortunately, most people do not realise this until it is almost too late. So why wait for the doctor?
Sugar has addictive potential
The craving for sweets is not usually described as a typical dependency or addiction in the medical sense, but more and more scientific studies are pointing to the strong link between sugar consumption and addictive behaviour. Such behaviour occurs when we feel we cannot do without something and become mentally and/or physically dependent on a stimulant or activity, be it alcohol, nicotine, internet gaming or shopping.
The line between regular, everyday using and becoming addicted is often blurred. However, as soon as we notice that we are already showing compulsive behaviour, i.e. that we need to consume more and more, cannot stop and suffer from withdrawal symptoms, loss of control and listlessness when we stop, the red flags should go up. Although sugar is not a dangerous drug, we all know that excessive consumption of sweets can lead to addictive behaviour and, as we know, can be harmful to our health in the long term.
But what happens in our brains when we eat sugar? Our body's reward system releases the happiness hormone dopamine every time we eat sugar, giving us a feeling of satisfaction and euphoria. Over time, however, the body becomes accustomed to this state. When the quick energy boost from sweets is taken away, our mood deteriorates. We become irritable and moody. Our reward system becomes unbalanced, which can have a negative effect on our motivation and impulse control. This means that our cravings become stronger than our willpower: we can no longer resist sweets. You can find out if you are prone to sugar addiction by taking a short self-test in the appendix of this book.
How can we avoid industrial sugar? Sweet foods provide readily available fuel for our bodies, which we need especially when we are doing a lot of mental work and exercising. But instead of choosing healthy carbohydrate-rich foods, we often consume the wrong kind of sugar, namely industrial sugar, and usually in excessive amounts. We need to find new ways to change not only our diet but also some of our lifestyle habits to avoid falling into the sweet trap in the future.
The good news is that you already have a guide! In this book you will find 50 good tips to help you curb and control your sweet tooth using simple methods. All you need is curiosity, fun and a little patience with yourself and your body.
The book is divided into three categories: The first focuses on ourselves. It discusses the internal and external causes of our sweet tooth and how you can personalise your sugar-free lifestyle. The second group focuses on our environment: how do social norms, social consensus or our upbringing influence our sugar addiction? The tips listed here will help you to break old habits and also allow those around you to share in the positive aspects of your dietary change. We need new, interesting and inspiring ways to beat sugar addiction for good! These will be presented in the final group.
