I don’t know about you, but I am merely feeling just about out of the woods in terms of health, organization and life planning after a super busy holiday season, a small bout with something like the flu and all sorts of career trajectories into an amazing 2018 NEW YEAR!

And so, in honing in on my desires this year, I have chosen to feel good from the inside out. Making healthy decisions that don’t just support my body, but also my heart and mind. However, one common thread or resolution I hold on tightly to throughout the year is cutting out as much sugar as possible. This has always been related to my physical health as well as balancing energy and mood. This becomes exceedingly difficult during the holidays and even post-holiday spirit. But here is a new perspective, preserving vibrancy and skin tone on the outside. Yes. Pure vanity. I did not do a very good job of this in December. In scrolling through a few pictures over the holidays I couldn’t help but notice a little ‘puffy’ here and a little ‘bloat’ there. After 5 days of NYC fun with amazing friends, food and more wine and more wine and more wine (sugar, sugar, sugar!) I felt about ready to pop. One thing I hadn’t noticed before was my skin – usually pretty healthy, was looking and feeling drawn and less than the glow I usually sport. So, sugar busting this year is not just for my liver function and overall health, but also as a beauty regimen.

Here is what I’ve learned; simple education on how sugar seriously damages your skin and what you can do to fight cravings and choose other foods that feel ‘indulgent’ with additional benefits.

How Sugar Effects Your Skin

Biochemically, sugar and high-glycemic carbohydrates quickly convert to glucose in the bloodstream causing glycation. This buzzword simply means that sugars attach to proteins forming AGEs (advanced glycation end products, also known as glycotoxins). Once AGEs accumulate, they attach to collagen, the most elastic and prevalent protein in the body. This starts breaking down, also known as, degradation. For anyone that knows how beneficial collagen is, especially for healthy joints, beautiful hair, nails and skin and so many other functions, reducing collagen by consuming sugar can actually cause wrinkles, portray a pallor of redness and cause irreversible skin damage. Further, when insulin levels spike to ward off excess glucose, it can cause inflammation and trigger skin conditions such as acne and rosacea. Surprisingly, AGEs are not only found in sugars, but also in barbecued beef, smoked/meats and aged cheeses.

So, how much sugar is too much? Any added sugar is ‘too much’. High fructose corn syrup, honey, maple syrups, brown sugar, corn sweeteners, dextrose, glucose, malt syrup, maltose, raw sugar, sucrose and even lactose in dairy, all in food and beverages that are processed and prepared. An ingredient to also look out for is, evaporated cane juice. This sneaky ingredient has also been stated by the FDA as false or misleading because it can suggest that this comes from fruit or vegetable juice when it’s basic nature and properties are… sugar.

Which brings me to the next best thing: fruit, i.e. fructose. Some people can have a daily dose and feel perfectly fine. Some people that are sensitive to any type of sugar may want to rethink a fruit a day is healthy for their liver, digestion and skin; especially fruit juices and frothy Frappuccino’s. Think about this: a glass of apple juice, either freshly squeezed or otherwise has the same amount of sugar (fructose) as a glass of Coke, about 10-12 teaspoons. Fruit juice or any type of liquid sugars hit the liver faster having your liver work extra hard to convert the sugar in the drink to fat, inducing insulin resistance.  So when you’re considering having fruit, keep in mind that a piece of fruit has approximately 2-3 teaspoons of sugar (most of it is fructose). A banana is approximately, 4 teaspoons of sugar. Raisins? Dried fruit? About 5-7 teaspoons of sugar in just a few tablespoons. I love fruit and I do not demonize fruit! Green apples and berries are the best option and if you can cut it out just for a month or two with all the other processed sugars, you will be amazed at how balanced your body, your skin, your energy and your waistline will turn out. Not to mention, once you start eating fruit again, it will taste so super sweet it will be the only sweet treat that you will crave.

At a glance, here is a little cheat sheet to think about when eating your daily regimen, all typical servings:

Starbucks Frappuccino = 102g (20 teaspoons)

Pasta Sauce (from a jar) = 21g (5 teaspoons)

Low-fat yogurt with strawberries = 20g (5 teaspoons)

Cinnamon Toast Crunch = 6g (1.5 teaspoons)

Peanut Butter (commercial brand) = 3g (1 teaspoon)

Wine = 1.2g (.3 teaspoon)

Knowing just this small amount of information, keep in mind the current daily intake recommended for women should be no more than 25g and 36g of sugar for men.

Think of taking a break from sugar as not a prohibitive, restrictive eating process or diet, but replenishing and simply eating more of the good stuff so that you don’t feel deprived. There are so many ways to wean off of sugary foods but here are a few simple steps to start with and foods to avoid and include.

Simple Steps

• Start by gradually cutting out the heavy stuff for week one and possibly even two. Keep the fruit for a while and cut out the obvious: chocolate, aged cheeses (remember AGEs, cheddar, gouda, manchego, cured meats), frothy coffee drinks, processed syrups, refined carbohydrates like bagels (sugar spikes) and pastas/sauces. Include greens, squashes, even sweet potatoes as replacements, almonds, avocados, good fats, lean meats and fish.

• Berries: Use these in place of all the high content sugar foods listed above if you’re sticking with fruit. They’re packed with antioxidants and contain less sugar, Vitamin C, fight free radicals that can breakdown collagen causing lines and wrinkles but also adding fiber to your diet. Keep to one serving per day.

• Low-Fat Dairy: Not all of it is high on the sugar list! If you have low-fat dairy this can still be a good source of vitamin A, which is essential for cellular turnover for healthy skin. I would limit this to low-fat Greek yogurt, a little bit of goat cheese or feta and skim-milk. Anything heavier or aged can clog pours and cause inflammation. Try and limit these items to once per week.

• Hydrate: I cannot stress enough how the body needs way more water than you think. Plain water, perhaps with some lemon and ginger or cucumber. Anything flavored or carbonated does not count as water. Your body literally goes into crisis mode when you are dehydrated causing more cellular damage than you know. Even a 1.5% drop in hydration signals dehydration. Especially for healthy glowing skin, stick to 64oz per day, at the very least! That is two healthy Nalgene bottles per day. This also curbs cravings by signaling your body to turn whatever food you have eaten in the form of carbohydrates (glycogen) into energy, pumping up your metabolism.

• Healthy food swaps: Instead of cereal or granola, opt for oats with berries or a ripe peach, chopped almonds sprinkled with cinnamon and a pinch of sea salt. Oats are also beneficial for lowering cholesterol and promoting a healthy digestive system. Or, instead of French fries, try baked sweet potato mashed with a sprinkle of lemon or orange and a little coconut oil with cinnamon with sea salt.

• Two weeks off: no fruit, sugars or hardly any carbohydrates. You will quickly see how much your body craves these ingredients but in just a week or so, you’ll be in the clear and so will your liver and kidneys. Your skin will quickly reap the added benefits as well as your body, triggering a lot of extra energy.

• Cut it out completely: Sounds impossible, but one day at a time. Even just one month can improve skin, digestion, vitality and focus. Focusing on low-glycemic index foods (veggies, lean meats and small amounts of whole grains) can eliminate all unwanted sugars and cravings. Keep on hand, almonds, organic plain popcorn, and chopped veggies (eliminating carrots). It is said that it takes 28 days to kick a craving or habit!

Supplements and BodyWork

Here are a few extra tips to really ramp up your body and replenish your skin and liver for a fresh 2018 Glow:

• Warm water with lemon – LOTS of water all day, at least 64oz, especially over here in higher altitude
• Acupuncture, cupping and massage
• Infrared Sauna
• Epsom Salt Baths
• Probiotics
• Chia seeds or ground flax to move digestive function
• Supplements that can help boost and improve
  • Magnesium/Calcium in combination
  • Ashwagandha for regulating adrenals, cortisol and blood sugar
  • Gymnema curbs sugar cravings by regulating insulin and pancreatic enzymes
  • Green Tea for it’s reduction of glycemic index in foods (drink before meals)
  • Cinnamon eases sugar cravings and helps blood sugar levels (1 tsp/day)
  • Licorice Root either as a tea or supplement, supporting adrenal glands, combating stress and lessens sugar cravings

Skin Clearing and Liver Detox Juice

I loved using a simple green juice at home the last couple of weeks, first thing in the morning before coffee or tea:

1 batch of romaine lettuce

1 handful of spinach

1 cucumber

Handful of Mint

Handful of Cilantro

1 lemon

1 Sprig of Ginger

1 Sprig of Turmeric

A good combo for cooling the liver and detoxifying, aiding enzymes to your digestive system and… Yes, supporting healthy radiant looking skin. Enjoy!

References:

1. Uribarri, MD, S. Woodruff, RD, S. Goodman, RD. The Journal of American Diet Association. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. 2010.
2. Wilson, S. (2013) I Quit Sugar. Sydney, Australia: Macmillan Australia Pty Limited.
3. Popkin, K. D’Anci, I. Rosenberg. Nutritional Review. Water, Hydration and Health. 2010.