Ebook: GETTING HEALTHY ONE STEP AT A TIME

If you were to ask me what the single biggest enemy to our health is today, sugar would be right at the very top of the list.

Sugar acts as a sneaky "anti-nutrient" in our bodies. It hijacks our insulin response, setting off a domino effect of internal problems that can lead to systemic inflammation, fatigue, heart trouble, diabetes, cancer, and premature aging. And let’s be honest—no one wants that!

The Sinking Boat Analogy

Imagine you are on a boat that is rapidly filling up with water. All hands are on deck, frantically bailing out water as fast as they can just to keep the boat afloat.

That is exactly what your body goes through every single day when you eat refined sugar. Your pancreas and liver have to work overtime to drag all that excess sugar out of your bloodstream. When there is more than your body can safely handle, it gets deposited straight into fat cells. Eventually, the bailers get exhausted, lose the fight, and the boat starts to sink. In our bodies, that "sinking" shows up as insulin resistance and chronic illness.

It isn't just about weight—sugar actively changes your internal environment:

• It feeds the "bad" bacteria: Research in human gut microbiomes shows that high-sugar diets rapidly feed pathogenic bacteria and yeast (like Candida), while starving the beneficial bugs that keep your immune system strong.

• It triggers systemic inflammation: Studies published by the American Journal of Clinical Nutrition found that consuming processed sugars triggers the release of inflammatory messengers called cytokines. This internal flame is what causes joint stiffness, brain fog, and skin issues.

• It causes energy crashes: Refined sugar spikes your blood glucose rapidly, forcing a massive insulin dump that leads to the dreaded "afternoon crash" and triggers more sugar cravings just to stay awake!

Natural Sugar vs. Man-Made Sugar

Now, people often tell me, "But Sherry, sugar is natural!"

Yes, sugar exists naturally in sugar cane, whole fruits, sweet potatoes, and beets. But remember: only about 15% of a sugar cane plant is actual sugar—the rest is water, plant matter, and fiber. The white, refined sugar sitting in packages on store shelves isn't natural. That is heavily processed and man-made.

When you eat an apple, berries, or a roasted sweet potato, you are getting all the sugar you need. God packaged that natural sweetness alongside fiber, water, and nutrients that help your body process it slowly. The real danger lies in the added sugars hidden in packaged foods, sodas, and sauces.

 

                                           

🕵️‍♀️ Watch Out for Hidden Sugars

You might think you are avoiding sugar by skipping dessert, but added sugars are clever hiders! They are frequently added to "health" foods to make them taste better after removing natural fats.

Watch out for these common summer culprits:

• Flavored Yogurts: Can contain up to 20+ grams of added sugar per cup!

• Bottled Store Salad Dressings: Often packed with high-fructose corn syrup.

• Barbecue Sauces & Ketchup: Just two tablespoons of BBQ sauce can have 12 to 16 grams of sugar.

• Premade Iced Teas & Lemonades: Packed with excess sugar that drains your summer energy.

How Much Are We Really Eating?

Health guidelines recommend that women keep added sugars under 24 grams a day (about 6 teaspoons) and men under 36 grams a day (about 9 teaspoons).

But do you know how much added sugar is sitting in a standard 12-ounce can of soda? Over 39 grams! In just one drink, you’ve blown way past your body's entire daily sugar budget. We simply cannot afford that kind of wear and tear on our health!

Your Action Step This Week

This is why "Stopping the Sugar" is Step 2 in my book, 7 Simple Steps to Sustainable Health. We don't want hidden sugar sabotaging all the wonderful progress you made with Step 1 (eating more vegetables)!

This week, for your own sake, and the sake of your family, become a detective:

• Start checking the "Added Sugars" line on the food labels when you go shopping and in your pantry.

• If a packaged product is loaded with added sugar, leave it on the shelf.

• When a sweet craving hits, grab a fresh, crisp apple or a handful of berries instead!

I know it's very frustrating when you try to shop for good food for your family, and you check labels and see that almost everything has added sugars! You have to spend a little more time up front searching for safe alternatives, but once you find that good brand, shopping will be easier. 

 

                                           

 

Here are a few ideas for you to start with:

1. Spaghetti Sauce: Rao’s Homemade Marinara

• The Hidden Sugar Trap: Most traditional jarred pasta sauces sneak in 4 to 10 grams of added sugar per serving just to balance the acidity.

• The Zero-Added-Sugar Swap: Rao’s Homemade Marinara (or Primal Kitchen Marinara). They use sweet Italian plum tomatoes, olive oil, and herbs with 0g of added sugar. It tastes like it was simmered all day in an Italian kitchen!

2. Ketchup: Primal Kitchen Unsweetened Ketchup (or Heinz No Sugar Added)

• The Hidden Sugar Trap: Standard ketchup is essentially tomato-flavored syrup, packing about 4 grams (1 whole teaspoon!) of sugar into a tiny tablespoon.

• The Zero-Added-Sugar Swap: Primal Kitchen Organic Unsweetened Ketchup (sweetened naturally with ripe organic tomatoes and spices) or Heinz No Sugar Added Ketchup. You get all the tangy flavor without spiking your insulin!

3. Cereal / Oatmeal: Pure Unflavored Rolled Oats or Three Wishes Unsweetened Cereal

• The Hidden Sugar Trap: "Healthy" boxed cereals and flavored instant oatmeal packets are often loaded with 12+ grams of sugar per bowl.

• The Zero-Added-Sugar Swap: Plain Rolled or Steel-Cut Oats. Sweeten them yourself with a handful of fresh blueberries, cinnamon, and a splash of unsweetened almond milk. If you love crunchy boxed cereal, Three Wishes Unsweetened Cereal is grain-free and has 0g sugar.

4. Salad Dressing: Primal Kitchen Dressings (or Simple Olive Oil & Lemon)

• The Hidden Sugar Trap: Bottled Raspberry Vinaigrette, French, and Ranch dressings frequently list High Fructose Corn Syrup as one of the main ingredients.

• The Zero-Added-Sugar Swap: Primal Kitchen Ranch or Italian Dressing (made with real avocado oil and herbs). Even better? Make your own in 30 seconds with extra virgin olive oil, fresh lemon juice, garlic powder, and sea salt!

5. Peanut Butter / Nut Butters: Crazy Richard's 100% Peanut Butter (or Adams)

• The Hidden Sugar Trap: Popular commercial peanut butter brands add hydrogenated oils and refined sugar to every jar.

• The Zero-Added-Sugar Swap: Look for nut butters where the ingredient list contains only ONE or TWO ingredients: Peanuts (or Almonds) and Salt. Brands like Crazy Richard's or Adams 100% Natural have zero added sugars and give your body clean protein and healthy fats.  At Walmart I get Smucker's Naturals peanut butter. 

🔄 Simple "Sweet Swaps" to Try This Week

Breaking free from sugar doesn't mean life has to be boring or tasteless. It just means choosing foods that love your body back! Try swapping these out this week:

Instead of... ❌	Try This "Sweet Swap"! 🌿
Flavored Store Yogurt	Plain Greek yogurt sweetened with fresh blueberries and a dash of cinnamon.
Bottled BBQ Sauce	Homemade sauce using tomato paste, Apple Cider Vinegar, and a touch of raw honey.
Soda or Sweet Tea	Sparkling water with fresh lemon slices, fresh mint, or a splash of pure cranberry juice.
Ice Cream	Frozen bananas blended with a spoonful of almond butter and raw cocoa powder.

Pinterest is great for finding new ways to eat.

Give your body’s "bailing crew" a well-deserved break this week. Your energy, your gut, and your future self will thank you for it!

Here's something you probably never thought of - once you get your taste buds back to their proper place, and you have taken sugar out of your diet, you will find that even lemons are sweet!  For real! I found that out myself. Admittedly, it's low on the sweetness scale, but there is sugar even in lemons. 

I wish you the best getting to step two on this path to Providential Health!