How to overcome sugar addiction

It’s no surprise that one of our most popular free challenges that my fellow coaches and I run over on Facebook is our Sugar Detox.  Sugar addiction is real and I’ve personally experience it as I’m sure many of you have.  The good news is that you can overcome sugar addiction and it’s really not all that difficult.  But it will take a little bit of sacrifice and some work on your end.

Why is sugar addiction so rampant these day?

Let’s talk a bit about why sugar addiction seems to be so out of hand lately.  There are several reasons that could cause sugar addiction and sugar cravings.  Let me start off by saying that I am not an expert and I am not a certified nutritionist.  What I am sharing with you today, is what I have learned from my own experiences and research into sugar addiction.  I advice you to do your own research and really start taking a deeper look into what you are putting in your body.


Are you fueling your body, rewarding it or punishing it?

Chances are if you are finding yourself constantly reaching for something sweet and feeling that over powering urge to stuff yourself with candy, cookies or chocolate, you’re diet is not quite right.  The more you eat these types of simple sugars, the more you’re body will crave them.  Makes sense, right?  So, if you are eating donuts, bagels, sugary cereal, etc every morning for breakfast, your body will continue to crave those things every morning.  You have to break the cycle somewhere!

The other thing that cravings tell us, is that our bodies are not getting the proper nutrients that they need.  If we are fueling our bodies appropriately with all of the food groups, including healthy carbohydrates, healthy fats, lots of veggies and fruits, then we are less likely to experience cravings at all.  So, are you rewarding yourself for a great workout by “treating yourself to chocolate right after?  Instead, you should grab a lean protein and a piece of fresh fruit.  You’ll feel full and satisfied without the sugar rush and cravings that would come an hour later.  Food should always be fuel.  That needs to be your new mantra- food is fuel!

Are you are using artificial sweeteners

It’s time to really start taking a dive into what you are putting into your body each day.  If you are reading this, then you are likely a grown adult and can obviously read.  So, it’s time to start looking at those labels on the foods, drinks and supplements that you are taking in each day. Look, I’m not judging because I’ve spent most of my life unknowingly filling my body and my kids’ with crap because it never occurred to me to actually look at the ingredients in what I was buying.   When you know better you do better.

We think that because a product on the shelf has fewer calories or says it’s sugar free that it must be a good choice.  But those items typically are full of artificial sweeteners that are tricking our mind into thinking we are eating something sweet- far sweeter than sugar.  And then our brains start to crave foods or drinks that are sweet.  Not to mention those sweeteners are wreaking havoc on our whole body. It’s time to start reading the labels and taking a closer look into what we are putting into our bodies.

Are you skipping meals?

I see people all the time (I have been guilty too) skipping meals as a practice for losing weight. They save calories up for a future meal or try to make up for making bad choices during a previous meal.  You know you’ve done it!  We all have!  And while it may seem logical to you at the time, skipping meals is actually causing your blood sugar levels to drop.  And in comes the sugar cravings.

Instead, I recommend eating every two to three hours.  That keeps your blood sugar from dropping. It also prevents those nasty cravings that have you grabbing for the quickest and easiest food.  If you feel guilty for having made a bad choice earlier in the day, it’s time to let it go.  We are human and we will make mistakes.  But repeating them over and over will not get you anywhere.  Accept that you made a bad choice, forgive yourself and make better choices next time.

How to overcome sugar addiction

The best way for you to overcome sugar addiction is to first find out the cause.  Is it what you are putting in your body.  Maybe it’s what you are not putting in your body.  Are you skipping too many meals?  Are you only reaching for sweets when you are sad, lonely, happy, bored, etc?  Knowing what’s causing it will help you find a way to fix it.

Start reading those labels NOW!  This is my biggest advice for you today!  If you get nothing else out of this post, please take this to heart.  Pay attention to what you are putting into your body. Do the research, if necessary, to figure out if it’s something that you should be fueling your body with. Or is it something that you should be cleaning your toilet with.  So, many chemicals are being added into our foods today.  Companies want us to keep buying their products so they are literally filling them with chemicals that make us crave more!  Can you eat just one Lays potato chip?  It’s time to be an adult and do your homework!

In closing…

Like I mentioned before, I am not in any way a nutritionist or expert on health.  What I am is a consumer who is learning to pay more attention to what I’m putting in my body.  I spent years punishing my body and filling it with so much crap and I always felt like crap.  Now, that I’m learning how to fuel my body and take care of it, I want to share it with the world.  I want people to know that they don’t have to settle for feeling like crap all the time.  You can overcome sugar addiction and live a healthy, sustainable lifestyle.  You can feel good in the skin that you are in.

I’m currently in the process of getting certified as a master coach in Beachbody’s Ultimate Portion Fix nutrition plan.  What I’m learning is eye opening and I can’t wait to continue to share my knowledge and to better help my clients overcome their sugar and food addictions and live their healthiness life. 

The Ultimate Portion Fix nutrition plan uses color coded portion control containers to teach us what foods and how much we should be consuming in a day.  These containers are what I have been using for the last 5 years. They have been a total game changer.  We are now taking a deeper dive into why we should eat in these portions, why it’s important to balance our macros and get in all of the different food groups.  We are learning about food and sugar addiction and how to overcome it by fueling our bodies appropriately.  And one of the things I’m most excited about is that we are learning how and what portions to feed our kiddos using this container system (not for weight loss).  There is so much knowledge in this updated nutrition program that I can’t stop talking about it!

To get more info on this program, email me.

Stay healthy friends



3 Day Cleanse Results

Sometimes your body just needs a cleanse!  Especially after all the indulgences I helped myself to over the holiday season!  Am I the only one that can’t resist Christmas cookies??  I know there are a lot of different types of cleanses out there but I always prefer one that includes actual food.  I’m not into juicing too much or the 24 hour fasts though I understand their benefits.  I just want something to detoxify my body, get rid of those cravings and bloat and just feel better.  When I eat like crap, I feel like crap and I was definitely feeling like crap!  So, I did a 3 Day cleanse, and thought I’d share my results with you!

Why do a 3-Day Refresh?

Sometimes your diet gets off track. You go a little overboard on the weekends, a holiday, or while on vacation. Or perhaps your body hits a plateau, and the scale refuses to budge.

In 3 short days, you can get your health, your energy, and your vitality back on track — all without starving.

With the 3-Day Refresh you’ll conquer your cravings. Lose weight. Start to detoxify your body. Flatten your stomach. Feel lighter and more energized. Your clothes will fit better. And most importantly, you’ll be able to break the cycle of bad nutrition while establishing healthy, new eating habits.

How did I feel during my cleanse?

I’m always a little nervous starting a cleanse because my cravings are strong!  I also worry about feeling weak with such fewer calories that I take in during the cleanse.  But to my surprise, I didn’t feel hungry at all and my cravings were very minimal.  I also never felt weak during the entire 3 days.  In fact, I felt energized most of the time.  On the evening of day 2, I did develop an intense headache.  It may have been my body detoxing but it could’ve also been the fact that I woke up on day 1 with a head cold and by day 2 was having major sinus pressure.  Also, could’ve been the combination of both.  I will say that some people will experience a headache during the detox.  Usually hydrating your body will help though and it will pass.

Overall the cleanse was pretty easy and I ended up with great results!  I didn’t set out to lose a certain number of pounds (I don’t focus on my weight) but I did drop 5 pounds in the 3 days.  I lost my bloat and felt so much better!  My nutrition is back on track and I’m ready to crush this new program that I just started this week!

If you’re interested in learning more about the 3 Day Refresh, shoot me an email and I’m happy to get you set up!

If you’re interested in joining my January fitness bootcamp, fill out this form and I’ll get back with you asap!

Bean and Sausage Stew

I’ve been all about the chicken sausage this week!  I’ve mentioned before that I’m not a great cook and I prefer as many easy, one pot meals as possible.  I especially love dishes that make great leftovers like this Bean and Sausage Stew!

It’s funny because before I started this clean eating lifestyle, 3 years ago, my go to meals were all casseroles.  Told you I liked easy and one pot dishes.  The problem with casseroles, yes they were super easy, but they included things like cream of mushroom or chicken soup and lots of cheeses.  Not really the healthiest choices.

Luckily, I’ve learned a few things about healthy eating.  But I still want to enjoy my food! I mean no one wants to eat bland, boring food, right!  Well, It doesn’t have to be bland or boring!  This Bean and Sausage stew is full of flavor and tastes oh, so good!  It’s especially good for those Chilly Saturday nights at home and perfect for leftovers the next day.  And guess what?  If you’re like me and following the 80 Day Obsession Program, this recipe fits right in!

What?  You’re not doing 80 Day Obsession yet??  Have you see the results coming out from this program??  If not, check them out here.

Wanna join my next accountability group?  Starts March 12th!  Click here for details.

Bean and sausage stew



  • 4 cups low sodium organic chicken broth
  • 2 packets unflavored gelatin
  • 1 Tbsp olive oil
  • 8 oz chicken sausage reduced fat
  • 1 cup chopped carrots
  • 1/4 cup water
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 5 cloves garlic
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 3 Bay leaves
  • 4 sprigs fresh parsley
  • 1 tsp ground smoked paprika
  • 1 (15 oz) can Cannelloni beans (drained0


  1. Preheat oven to Broil
  2. Sprinkle broth with gelatin to let bloom.  Set aside
  3. Heat oil in large, oven-safe saucepot over medium heat for 1 minute, or until fragrant.
  4. Add sausages; cook, turning occasionally, for 8 to 10 minutes, or until sausages are deep brown all over. (Sausages do not have to be cooked all the way through at this stage.) Place sausages on a paper towel.
  5. Place carrots and water in same saucepot; cook, over medium-high heat, stirring frequently, for 5 minutes, or until soft.
  6. Add onion, celery, and garlic; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent and beginning to brown.
  7. Add broth, salt, pepper, bay leaves, parsley, and paprika. Bring to a boil. Reduce heat to medium-low. Gently boil for 28 to 32 minutes, or until reduced by half. Remove bay leaves and parsley.
  8. Slice sausage into rounds. Add sausage and beans to saucepot. Bring to a boil. Remove from heat.
  9. Place saucepot under broiler for 4 to 5 minutes, or until a deep brown crust forms on top.

Container equivalents  1 Red 1 Green 1/2 yellow 1 tsp


Country Heat Meal Plan-Week 2

Week 2 of Country Heat is just about to end for me and I have to tell you, I am loving it a lot more than I ever thought I would!  My week 2 meal plan is included below.  I am typically more of a hard core workout girl- on of the few that really enjoys working out.  Pushing myself and my body to the limits is what I thrive on.  So, it took me by surprise how much I am really enjoying doing this “dancing,” low impact kind of workout. Even though it may be low impact, there is no doubt that you will be covered on sweat at the end.  A serious calorie burner!


As week 2 progresses, I am starting to feel more comfortable with the moves which is making it more fun.  Wonkey Feet is still a real struggle for me but progress is being made slowly.  🙂  Autumn does a great job of breaking down each move so that even someone as uncoordinated as me, can still do them.  It just takes me a little longer and more practice.


Country Heat is Number 1 Beachbody Program

It’s really exciting to be able to announce that Country Heat has taken over as the number 1 Beachbody program, surpassing even the 21 Day Fix!!  That is AMAZING!!  Here is why I think it is already so popular, ANYONE can do this!!  Whether you love working out, hate working out or are somewhere in between, this is the perfect program to help you burn calories.  It doesn’t feel like a work out, except for the sweat dripping off of you.  Country Heat is sure to change lives, hitting a whole new market of people.

Meal Plan

Let’s talk portion control and meal plans!  It’s time to be honest, I had a wonderful meal plan all set in place for this week.  Unfortunately, life happens and everything did not go as plan BUT I didn’t just give up or give in.  I made the best of each situation and pressed on.  Life is going to happen and everything will not always go as planned. That is never a reason to give up on your goals! Pick yourself up and start again!

Here is what my meal plan looked like for week 2 of Country Heat:

Country Heat Meal Plan-Week 2

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