{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2F319017fd-adc8-4e5b-b362-23cba4467a17","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"","title":"A Doable Change Episode on Healthy Sweets","description":"It is almost the time of year where there are sweets at every turn.\r\n\r\n\nI start getting asked at Halloween, how I do it\u2026 How do I walk into a party and see a plate of brownies and not want it?\r\n\r\n\nThe truth is that what I feel like on the other side of gluten and dairy is not worth it! \r\n\r\n\nSugar is a bit trickier. My body does not really do that well after a plate of gluten-free, dairy free cookies whose first ingredient is sugar, but that can be a harder boundary on some days.\r\n\r\n\nI find hormones, tiredness and stress are all reasons I mindlessly indulge.\r\n\r\n\nThe cool thing is that just by knowing that, I can make more informed choices.\r\n\r\n\nAre there times when I devour an amazing sugary treat? You bet!\r\n\r\n\nIf I did it everyday, would I be able to ever say no? Would I be the same person as the person who eats less sugar in her lifetime at age 75. I don\u2019t think so.\r\n\r\n\nSugar is more addicting that cocaine.\r\n\r\n\nAccording to the American Heart Association, the maximum amount of added sugars you should eat in a day are: \r\n\r\n\nMen: 150 calories per day (37.5 grams or 9 teaspoons)\r\n\r\n\nWomen: 100 calories per day(25 grams or 6 teaspoons)\r\n\r\n\n\r\nIn the grande pumpkin spice latte on trend now at everyone\u2019s favorite coffee shop there are 49g of sugar, or to 12.25 tsp.\r\n\r\n\nSo, yes, if I am treating myself for wellness instead of sickness, I need to make sure I don\u2019t get addicted to sugar, and the best way I know to do that is to make healthy sweet treats, because I do not feel so hot when I feel deprived!\r\n\r\n\nPlease do not take on the whole list at once. Choose one, play with it, and then move onto the next one.\r\n\r\n\nWe love thinking through changes as \u201cWeekly Wellness Experiments.\u201d Each Sunday, choose what you will work on for the week, make a plan for how to weave it into your schedule, then play.\r\n\r\n\n\nMake a sweet treat or two every Sunday, so you have something to grab all week long.\r\n\r\n\nMake a family commitment to avoid all boxed sweet treats for a week.\r\n\r\n\nMake a healthy sweet treat for your next potluck.\r\n\r\n\nBake or blend with your kids.\r\n\r\n\nCommit to a smoothie bowl whenever you are craving ice cream, and a smoothie when you find the chocolate desire is so powerful.\r\n\r\n\nFind a brand in your health market that fits the gluten-free, vegan low sugar model. Know it is there if you need it.\r\n\r\n\nCreate a monthly system for buying nuts, seeds, superfoods and flours needed for sweet treats.\r\n\r\n\n\r\n\r\n\r\n\n\r\n \r\n\r\n\n \r\n\r\n\n \r\n","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/0384a829-74dc-463c-90d0-0600dfd3c051/sweet-treats-blog.jpg"}