Category: Fitness and Health

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Fitness Fitness and Health

7 Ideas for Home Strength Training Exercise without Weights

I receive Compensation for this post through affiliated links on this page may contain affiliate links.  My opinions are my own.                My Full Disclosure policy

 

Best Strength Training without Weights

We are all bringing it back to basics and they may mean strength training without weights for fit people who don’t have home gym equipment. I would consider this my second week of COVID-19 of 2020.  It has been a rollercoaster to put it lightly. Daily things change, precautions are revised, supplies are depleting and people are panicking.  This is my observation with very little to zero information on the virus.  I have not googled, watched any news or media production and I skip over precautions posted by friends and family in my Social Media. Am I naive yes and no but despite me overindulging on the information this virus is affecting our world?

 

COVID-19 has changed our world

I do know that it is a virus. I do know that washing my hands, avoiding my face and refraining from contact will decrease the chances of me getting the virus or spreading. That’s about it folks, that’s all I know and the results of this virus is that we must refrain from contact with one another.  People are dying daily from this virus especially those who have preexisting health issues. These health issues are common in those who are older. Working with many people who are older and have had these issues in the gym is a risk.

Strength Training while Self-quarantined and Social Distancing

As I understand it we are to remain in our homes for an undetermined amount of time and refrain from spreading the virus.  This has caused many service-based businesses’ including the gym to close.  In complete honesty, that’s when I panicked, just a little.  The announcement was so abrupt and unplanned.  I  was at work working out before a client session and the owner of the gym announced that in the state of New Jersey all gyms must close by 8 pm that evening.

strength training without weights

Fitness Competition during COVID-19

I am strength training while prepping for my second Fitness Competition in May.  For the last 12 weeks, I have been on my grind and with the last 8 weeks remaining. It’s hard for me to find the energy and motivation. Without a gym to train I was almost ready to quit and eat all the things.  I was just about to freak out and then I said a simple prayer.  “Help me figure this out, Lord.”  then I went to train my session.  On my way home from my session, I built my gym in our home and was ready for the next adjustment the COVID-19 has made on our family. Yesterday my competition was canceled but I am still trying to train and keep close to my meal plan until I figure out when I am going to compete.

Strength Training at Home while Figure Prepping

This week alone I have become a homeschool Mom which is something that never interested me.  I admired women who did it but I never aspired to educate my children.  I went from being a working Mom to a stay at home mom again and my gym closed.  Like I said,  a roller coaster where the turns change quickly. It’s hard to even think about strength training or adding movement to my life but it becomes a very important part of my routine.

God is Faithful because I have been preparing for this time without even knowing it.  There are so many provisions set in my place I know that we are going to make it through this experience and it will be for our good.  I have complete trust and Hope in Jesus.  But in the meantime, we have to make do with what we have available. That’s exactly what I did. I went into our dank basement and gathered up every plate, dumbbell, ball, anything and everything that I have ever received in the sponsored post and created my gym.

Continuing Strength Training at home with no equipment

I am blessed to have everything that we may need and more. I am so fortunate to have the collection of equipment that I need to continue to prep for my competition.  I also have access to the food that I need through Perdue Farms Home Delivery free shipping for orders over $119 using this link.  I have replaced some fresh produce with frozen which I have enough and get the protein powders and supplements that I need through NOW Foods Official.

Strength training for women

Not everyone has the provisions that I have and I am fully aware and count my blessings.  But you can still get a great workout with very little or even things that already exist in your home. Strength training is hard when you don’t have the correct equipment.  I want to share with you:

 

7 things you can use for strength training without equipment

1. Cans

    1. T-Raise
    2. Y-Raise
    3. Front to Back Reach
    4. Russian Twist Tower

2. Laundry Detergent or Water Jugs

    1. Lunge  or Single Leg Twist
    2. Bentover Rows
    3. Shoulder Press

3. Chairs

      1. Seated Curls, Fly or Press
      2. Tricep Dips

 4. Stairs or Step

    1. Step-Ups
    2. Side Step Ups
    3. Stair Sprints

5. Body Weight

      1. Pushup or Wall Pushup
        1. Incline
        2. Decline
        3. Pike Pushup

6. Styrofoam Plates, Socks or Furniture Movers

Core Sliders7. Grocery Bag Workout

Check out the entire workout! If you do have the equipment or are willing to invest check out my post about Home Gym Must-Haves.  If you’re looking for a workout program to help transform you from the inside out. Join my FaithFueled Life App where we have 21 days, 6 week and Monthly Programs to help you meet your fitness needs! Above all just move it will help get rid of the cabin fever. Also, check out these other Strength Training with No Weights Workouts Pass some time to give you the energy and boost your health and immunity.  Honoring our temple is the best way to make it through the next few weeks!

What was your hardest transition during the COVID-19 2020 Global Pandemic?

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Bodybuilding Fitness Fitness and Health

How I eat like a women’s figure competitor?

This is a sponsored post on women’s figure competition eating habits from NOWFoods and Perdue Farms although I am compensated for this post. My thoughts are my own.  My Full Disclosure Policy

My Second Women’s Figure Competition

In May, I am competing in my second women’s figure competition. My first time I had disappointing results, but I believe it’s the result of the effort I put into my prep.   This time I am training to win before I was training to compete, and I now believe m. I have a new coach this prep, too, and I am following the HK Fitness plan to the letter.  I want to see if I put my all into my prep what the results could be, and I feel I have a great coach to help.  Trainers need trainers, and I have the best. Now I have to do the work.  No matter what he plans for me. If I don’t execute, it doesn’t matter.

 

It’s hard to be disciplined about food

The biggest and I think the hardest thing for people is food.  Being taught is hard when you let your emotions lead you.  This is where I feel my strength is I can be very disciplined with food. It’s pushing myself in the gym where I lack.  I need accountability.  I am starting my prep, and I will no longer be eating to bulk up.  In this phase, I am eating around 2,500 calories a day, and the results are already showing up. The question I get asked the most is, “What are you eating?” I plan to share my journey more this round.  Here is what I eat daily while I am trying to bulk for my second OCB Figure Competition.

Timing is key

The amounts of food vary for everyone. There is a science to bodybuilding, and I think one of my most significant attractions.  By manipulating the

  • timing of your food,
  • types of food,
  • amounts of food,
  • and workout routine,

you can literally transform your body into a lean, defined person within weeks. But you have to be intentional by weighing and measuring your food.  You also have t be intentional about the carbs, protein, and fats that you eat and what time.  Keeping your meals consistent and on a timed regimen is vital. So far, my problem isn’t the food I have to eat, but the timing is my problem.

Food timing is my struggle while bulking for a figure competition

I have been struggling with food timing. Often I find myself full and still needing to eat three meals at 7 pm.  It took me about three weeks to figure out a schedule that didn’t end up in frustrating tears. Timing my pre-workout meals has also been hard and something that I am trying to find some consistency. At the moment, it’s hard to have a consistent workout schedule for many reasons. First, I get up way too early in the morning, meaning I go to bed early at night.  So, I am at the gym training 6–7 am, my midday I am with my five years old and my evenings are either training or chauffeuring my girls.  It’s hard to find a schedule that I can stick to food timing is especially hard when you’re trying to squeeze in a workout. I plan on planning better to get through this prep.  You can watch my effort, progress, and transformation on my Instagram Stories.

 

What do I eat bulking for a women’s figure competition?

I eat a lot! That is not an understatement. I eat 2561 calories a day of quality proteins, fat, carbohydrates, and supplements all spread out among six meals a day.  I initially was eating less but was increased after some adjustments.  The thing about bodybuilding is everybody is different, so what has worked for me might not work for you. That’s why I shy away from generalized meal plans.  It doesn’t take into account individuals’ somatypes and metabolism.  They often initially work because a calorie deficit will help you to lose weight, that is a fact. No matter how the deficit is made up of less protein, carbs, or fats or higher protein, carbs, or fats. If you are eating fewer calories than the energy you are expending, then you will lose weight.  If you eat more calories than energy expending, you will gain. That’s why diets work if you work the diet.  Within this four week phase, there had to be some adjustments made based on my body’s response.

Phase 1

womens figure bulking meal plan

How I meal prep

Although I am bulking, I still need to measure my food and eat good food.  I have to measure each portion out.  Meal prepping can be overwhelming for me, so I do things a little differently.

  1. Making all the protein ahead of time makes prepping food easy.
  2. Once they are all cooked, I measure them an place them in individual containers.
  3. Then I add the sides. 
  4. I make some ahead of time, but I tend to make the vegetables every couple of days.
  5. My meal preps are usually two days at a time. 

I prefer to prep containers two days at a time because it’s not as overwhelming as a five-day prep. My meal plan is also subject to change on Saturday, so prepping long term can backfire.  My old coach didn’t change my meal plan up, so I was more comfortable. I knew what I was going to eat every day for 12 weeks. It got really old, really quick, and I had an aversion to certain foods for a while, it is still hard to eat certain food combinations.  I also like to purchase my seafood every two days. I prefer fresh food but when on a budget I will buy frozen. The process doesn’t take much time with these few meal prep hacks. 

 

 

Food timing is essential in bodybuilding

The importance of timing is valuable, but what you eat is just as important.  HK plans all the meals that I eat six a day at a specific time. He also took into consideration my food intolerances and allergies.  Knowing what to eat and when makes the journey less daunting and why I recommend a coach.   My pre-workout, Intra-workout, and post-workout food and supplement intake are essential. For my pre-workout, I usually eat a meal that is a high protein, carbohydrates, and a little bit of quality fat. My pre-workout meals while I was bulking consist of things like:

PreWorkout Meal

  • Eggs
  • Gluten-Free English Muffins
  • Spinach
  • Oatmeal
  • Strawberries
  • and Peanut Butter

womens figure preworkout meal

 

Adjustments are necessary when bulking for  a women’s figure competition

Everyone bulks different, but the goal for me was to get into a food routine and to eat good food.  There were adjustments after the first three weeks of bulking and seeing any body composition change.  At least very little with some tweaks, I feel noticeably different.  After switching my food and timing, I started to put on muscle without adding a lot of fat.

Adjustment

Supplements while bulking for women’s figure competition

The supplements I took during my bulking phase are very similar to the supplements I take every day.  My daily supplement intake is not as systematic as it is while I am prepping.

Supplements while bulking for womens figure competition

Supplements I take Daily

Multi-Vitamin

  • a multivitamin is excellent to support where your nutrition leaves off. I wish I could consume all I need in food but some things I can’t eat enough good for you food to get what I need.  Daily I take a multivitamin from NowFoods.

Fish-Oil

Digestive Enzymes and Probiotics

  • digestive enzymes twice a day and a probiotic every morning.  Gut health is critical for us to perform at our best.  I use the Now Probiotic 10, which is essential for healthy digestion.  I also take Digestive Enzymes with my meals to help aid the absorption of my food and fully utilize the nutrients that I eat.  It also helps me with belly bloat, which is my immediate reaction to most foods.

 

Supplements I take during my workouts.

BCAAs and 20 oz. Gatorade Zero is part of my Intra workout hydration. I also drink the effervescent tabs in my water towards the end and post-workout if there is any left. I like to drink a lot during my workouts. Staying hydrated is a vital part of your workout.   You need to replace the water you lose when you sweat. BCAAs are like fuel for building muscle. It’s a great aid in muscle growth if you drink during your workout, but it also helps preserve muscles so you can drink it post-workout too.  But it’s not a replacement for drinks like juice or soda. I drink the effervescent tabs in my water because they have electrolytes in them, a fun fizz, and a light flavor. 

Supplements I take post workouts

I would use NowFoods Vanilla Toffee Protein Powder. I choose NOWFoods for my Supplement and food supplies for several reasons. First, they are affordable, compared to other supplement brands you can get the same thing at NOWFoods for so much less.  Second, NOWFoods is a trusted source for natural health products and supplements since 1968. Their company is a foundation of quality, and I trust all the ingredients in their products. Affordability and quality are comforting when choosing a supplement source and brand.  I use NOWFood products every day in a different way. You can get $10 off your $40 purchase with coupon code “FAITHFUELEDNOW10”

How much does it cost to bulk?

My personal grocery bill is $110 a week to bulk. That’s eating some organic and all grass-fed beef,wild-caught, but and I prefer Perdue Harvestland Chicken. I trust in Perdue for my protein source, whether its chicken, turkey, or beef. Over the last ten years, Perdue has been making efforts to produce chicken sustainably and ethically.  My family has trusted them for years. They have a new Subscription service that you can take advantage of to have your Perdue premium meats delivered at a discounted price. I try to eat the best and of course catch a sale.   Making healthy choices at mealtime just got easier! Order on Perdue Farms today.

best chicken for women's figure bodybuilding competitor

How do you feel bulking for a women figure competition?

Mostly, I feel full and strong, which is excellent. While bulking, I have a ton of energy, but I do feel guilty when I am complaining about being too full. People are starving, and I have the luxury of bulking to look good in a bikini.  I am blessed I get another opportunity to pursue my goal. My goal is to put my all into this prep and pray that I have better results.  I hope you follow along, or if you are a women’s’ figure competitor and have any tips, I would love for you to share and connect.

Do you have a goal that you are pursuing this year?

 

 

 

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christian mom Fitness Fitness and Health

Reclaim your Energy: 7 Ways to get your energy back

Did you know that majority of our population feels tired all the time? Fatigue can be a common symptom in a lot of disorders and diseases, but more often than not it’s because of some bad lifestyle habits.  There’s good news and bad news. Good news? It can be easily corrected. Bad news? You’re going to have to change.  If you do want your energy back, I have seven suggestions that can help.

  1. Get up! Most of our jobs require us to sit for hours at a time which is making you tired, and most people claim to be too tired to be active and exercise.  So, what’s the solution? Get up ANYWAYS! I promise you it will boost your energy and the more you do it, the more you have.

    You can make small changes in your sedentary lifestyle to begin steps towards more energy.  Aren’t you tired of being tired? Start standing instead of sitting; stairs instead of elevators (come on you’ve heard it before) the reason is it works! Do better for yourself and get up and start moving.

  2. Stop eating too many refined carbs! I know you heard it before no carbs and that is not what I am saying I am saying no REFINED carbs meaning- stuff that comes in a box or bag that can sit on your shelf for months at a time.  You know shelf-stable goods.  Well, those items that can last a long time on your shelf are zapping your energy and robbing you sending spikes in your blood sugar but then leaving you tired and groggy.

    Carbs are a great source of quick energy, but there are better ways to get them.  There have been researching findings that suggest minimizing sugar and processed carbs at meals and for snacks will give you greater energy levels.

  1. Eat what you need! I am so glad I got out of the train of thought to eat less to lose weight.  Calories are what we use to measure how much energy food provides.  It is what your body needs to operate when you eat fewer calories than your body needs to work your body aka metabolism slows down to preserve energy for really need it, and that slowdown process is making you tired.

    Now there is no set number for calorie intake because everyone is different, but you should be getting more than 1200 calories a day to make sure your body isn’t slowing down.  So, eat up (not too much) but what you need to fuel your day and you will have the energy to perk up.

    Eat more protein!I find that along with the high refined carb diet we tend to not get enough protein. There have been a lot of protein products on the market but if you look carefully the fillers that are put in them make them high in carbs too.  Not getting enough protein can cause lack of energy.  Studies have shown that eating protein increases your metabolic rate more than carbohydrates and fats.  Also, several studies show that people with diets that have adequate or higher protein-rich foods have more self-reported more energy than others who diets had less. I would suggest eating quality protein at every meal to help you boost your energy.

  2. Drink more water! It always comes back to this, but proper hydration will give you the energy you need.  When your body is tired is because it is trying to restore itself making sure that you are properly hydrated will prevent your body from going into restoration mode.

  3. Sleep better! For such a tired nation you think we’d sleep better, but most of us are not getting enough of the quality sleep we need to function at our best; including myself.  It also makes sense why you don’t have the energy you need to go about your daily life and are relying on other sources of energy.  I have stressed the importance of rest many times before and how it is crucial to helping you operate best.

    My suggestions for those who do have trouble sleeping? Do something during the day that is physical for at least 30 minutes a day; it can even resemble exercise.  Working out can help you rest easy at night getting those zzz’s that your body needs! Take shorter naps! So, you did not sleep last night. You get home from work, and you are beyond tired.  Naps, are good right? A quick 3-hour nap will be best? Nope! Another reason your sleep is off is from sleeping at the wrong times.  Quick 20-30 minutes are reenergizing any longer than that needs to wait for the evening.  Sleeping for long stretches during the day is throwing your internal clock off try to wait till evening even if you may need to go to bed a little earlier than usual try to keep long sleep durations to night time.

  1. Stop stressing! Stop stressing and give it to God!  High levels of stress can zap your energy and rob you of a joyful life.  Aren’t you tired of being tired? Stress management is an excellent way to give you the energy you need.

    We often deal with stress by shutting down leaving us tired, cranky and worn.  There is proven release of stress and freedom in prayer, worship and devotion through other ways than sitting in a church service.

I am sure most of these tips you have heard before but don’t know how to apply them to your life, or there are so many things you need to apply you don’t know where to begin.  I may have something that can help? I have my new Bibles and Bootcamps starting in a few weeks.

I created this program to be the basic training you need in your faith and fitness journey.  Walking step-by-step, with you give you action items to help you adopt a healthier lifestyle that helps you to increase your energy, help you lose weight all while you are growing and strengthening your faith.  I would love to help you live the life you deserve and hope that you willJoin us!

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Fitness and Health

What is the Bible and Bootcamps App?

“You’re ministry is found where you’ve been broken. Your testimony is found where you’ve been restored.”

Bible and Bootcamps is a Mobile App for Faith and Fitness

Have you ever looked back at where you’ve been and it all of a sudden make sense?

A few years ago, I was lost (Spiritually and Mentally), depressed, anxious, creeping up the scale, and desperate for a way out.  It wasn’t until I completely surrendered all aspects of my life and sought God’s counsel that I found a direction to take.

Then  had a “God idea.” I was scrolling through Facebook and an add for my current college popped up. I never thought of going back to school, but as if I was forcefully pushed. I pressed, “Send me more info.” Within minutes I got a phone call that has literally changed this lost girl to having a clear vision that gets even more high definition by the day. Honestly, if I list the blessings that God has given my family; it is nothing short of amazing and all God’s glory.

Well, years later, with a degree in Fitness and Exercise Science.  Several NASM certifications and pursuing NASM Master Trainer. I have had fantastic opportunities to lead people to God’s kingdom through fitness.

Taking HUGE Risk

I believe so much in this vision God has given me to build a community of women that glorify God by honoring their temple. It’s my “why” in most things that I do.  After  prayers of “How,” “Why,” and “Who.” God led me to a remarkable team to get all of these floods of ideas into a fantastic program that can help women:

  1. Increase their dependence on God through their weight loss journey
  2. Lose weight efficiently and effectively while learning lifestyle habits to help them honor their temple.
  3. Increase energy so they can be the best soldiers for God’s army and gaining confidence to lead people to Christ.

I wasn’t sure how that was going to look, but slowly and methodically just as God has ordained, I have created an effective program for women to use everywhere with a Mobile App.

Bible and Bootcamps App for Every Fitness Level

I wanted to make sure that my program addressed all fitness levels and spiritual needs. If you’re willing to put in the work and show up every day no matter your fitness level. God will meet you where you are and help you honor your temple.  My six-week transformation program has become a customized program that is designed uniquely for each women’s strengths and weaknesses.  Giving you all the tools that you need to transform your life.

Bible and Bootcamps will be a Six Week Transformation Program. We will walk daily for Forty-two days in the Word and increase our dependence on Christ on our fitness journey. Bible and Bootcamp is an intense, unique, six-week transformation to boost your potential to get dramatic results inside and out. Think of it like Basic training for a healthier lifestyle.

Bible and Bootcamp Program has a three-step approach.

  1. Spiritually and Mentally, we will help you change your thought patterns, increase your dependence on God, and enhance your self-confidence, and get rid of beliefs that have you held you back before.
  2. Nutritionally we are going to show you what to eat that fuels you.  Educating you and on healthy eating guidelines and providing a Biblically based meal plan that will help support you in your goals.
  3. Physically we are going to apply the spiritual discipline and living sacrifice into a customizable workout program that increases your strength, flexibility, core, and endurance.

What the Program Includes:

Bibles and Bootcamps will also be delivering some invaluable tools with our six-week program.

  • The 6-week program delivered to you via the FaithFueled™ Life App
  • Daily Devotionals to encourage you on your journey
  • Grocery list of approved foods
  • Cookbook with 42 recipes
  • Healthy Eating guidance, recipes, and accountability
  • Customizable workouts delivered on any device via Mobile App
  • Daily tips and training
  • Group Q&A

How is it affecting women?

I have pulled every tool out for this to be a powerful program. Utilizing my knowledge in Fitness Exercise Science. I’ve researched and spent countless hours exploring what Christian women need to stop sabotaging their efforts and start thriving.  What I have found that a critical factor is your Spiritual relationship with God, achievable nutrition, and a proven science-based workout.  My Beauties have seen some pretty amazing results.

 

“De is amazing I can tell you! She is a precious woman of God and she knows her stuff…she got me started on my fitness journey earlier this year and I lost some serious pounds (over 40) under her direction.” -Ammie B.

 

 

 

“Bibles and bootcamp has been an amazing experience. This is my first time putting my faith and Fitness together in one and the feeling is amazing. I have already starting see results after only 3 weeks and I’m excited for what left to come.”

— Dana

“I love it all. The nutrition is simplified. The workouts are fun, yet challenging and De is an awesome coach & spiritual support. ”

— V.T.
 

Why don’t you join us?

I cannot wait to see what this program does for you in your life.  I am honored and privileged to get to cheer you on the entire way.  For those seeking a way to Honor God’s temple at it’s best and tired of the on again off again plans. If you’re looking for something that is going to sustain you inside and out than you must join us! If you are looking for more information check out some frequently asked questions BiblesAndBootcamp

The Mission

Ultimately, I pray that Bible and Bootcamps become a Ministry for Small Churches to provide Wellness to their members.  Currently, I am offering BaB at two churches and praying God uses me to help more!

Have you ever used your faith to fuel your workouts? How about a fitness app? Why not try both?

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Fitness Fitness and Health Mealtime Monday Sugar Detox Weightloss Journey

7 Reasons you may be craving sugar

Why do I crave sugar?


I have seriously sugar detoxed more than a handful of times only to be good for literally months and then get hooked back into a sugary spiral.  I even have discovered some delicious sweeteners to replace sugar. Yet, I still have cravings. So, I went into research mode and I found some claritative information.  My findings- I’m not craving sugar there are other issues that are making me think I want sugar. Which of course had me thinking does anyone else know that they may be an easier way to beat the sugar monster than complete abstinence. What if you got to the root of the problems:

Is it possible to live sugar free? Yes, I have done it for months at at time. So, I know it can be sustainable but if I am intentional. It’s like becoming a Vegan or Vegetarian at first it takes an adjustment but then it becomes a lifestyle.  

There have been health campaigns, research and evidence to educate people on the damage and effects of sugar yet, Sugar is still about a THIRD of people daily caloric intake. Usually, the other TWO THIRDS of their diet is processed, artificial food-like products.  So many obesity-related diseases are connected to sugar. Recently, there has been multiple studies that have concluded and connected sugar to cause rapid progression in cancer patients.

Sugar is becoming an Epidemic

Most people don’t realize the added sugar in products that you wouldn’t even be considered. Ingesting sugar also affects the part of our brain that controls impulse. Like the impulse to eat the entire container of ice cream instead of a healthy serving.

It’s somewhat of a vicious circle. You ingest more sugar because you crave what you eat. I have found many women once they start to change their pallet they begin to change their cravings. There are many other reasons that you may crave sugar that can either be a warning to see your doctor or a warning to make better food choices.  Your sugar cravings may be telling you to go to bed earlier or take better care of yourself.  There are so many reasons that your sweet tooth can become a sugar demon. 

Sugar Addiction is a real thing

People have been found to fall into several categories when it comes to Sugar Addiction. We all have different triggers and causes, meaning it’s not just an evident cut terrible habit. It all depends on our diets, health, activity, and even hormonal changes. I am going to start with my affliction.

1. Dehydration effects sugar consumption

Dehydration is often related to sugar addiction. For me, I am usually dehydrated. I am rarely thirsty but often dehydrated. Why? I associate the feeling of thirst with hunger. Often when I am thirsty, I think I am hungry. I search for snacks that never satiate, and I remain thirsty never quenching my craving.

When you are dehydrated your liver releases glycogen and other energy stores. This release results in a craving for sweets. You desire sweet foods because to produce glycogen you need water and glucose. Glucose is your sugar storage your body uses for energy. When you are dehydrated it difficult for your body to produce that sugar like energy store, therefore, it craves sugar.

Dehydration can also hinder the production of serotonin in the brain.  When you are low on serotonin it also can affect whether you feel full or not.  When your serotonin levels are low it will send signals your hungry even if you are not and what’s the first thing you want to grab? Yes! Something with lots of carbs and please add sugar.  It’s probably one of the main reasons I struggle with sugar because I don’t drink enough. I have written about the importance of hydration I guess I should follow my own advice.  Drink up and lots of it. You may even want to try Electrolyte water that may help with hydration.

2. Is your Adrenaline on Overload?

If you were suffering are you aware or are you confusing it with other symptoms?  Most people don’t realize that they are enduring Adrenaline overload for a few reasons.  It can resemble a rapid breath, jumbled thoughts, dry mouth, sweaty palms, thought confusion, sore throat, Hangry or annoyed when you’re hungry, often feeling stressed or dizzy when you are standing.  Also, maybe urinating frequently without reason. Hello, Adrenaline overload and another reason your sugar cravings are out of control.  

Have you heard of your adrenal glands?

Think of it as the gland that secretes hormones when your body is under stress. Specifically, Adrenaline and Cortisol. I think of these two hormones as the “flight or fight” signals.  When our body is stressed or feels its in danger. It prepares itself for two options: Fight at which your Cortisol is preparing you by getting your prepared to fight. Or flight at which your body is preparing itself to be as fast as possible. Both hormones are put into action depending on the situation and how your body feels it needs to react.  

Adrenal overload is when the adrenal glands either become slow so to boost our energy it’s natural for our body to crave a high energy source-yes, sugar! How do you prevent this-never stress out! Haha just kidding but honestly taking time to rest, eat properly, exercise and relax are all vital to your physical and mental health.  Prioritizing time for these things made need to be considered if you are feeling the effects of adrenaline overload.

If you think you are I would also double check with a doctor. 

3. Is your Thyroid gland working correctly?

One thing I have realized in the last three years is the importance of hormones. I think with more education that many people are learning the value of hormones and their effect on your body. Within the last four years, I have had four of my friends diagnosed and undergo treatment for Thyroid cancer.  

According to ACSO POST, “Thyroid Cancer diagnoses are increasing at a rate faster than any other malignancy in the United States. In 2017, there will be 56,870 new cases, accounting for 3.4% of all cancers, and 2,010 people will die of thyroid cancer. This represents a more than 200% increase in incidence since the 1970s.”

The New Rise in Thyroid Cancer

Researchers attribute the rise to overdiagnosis and others have said that Thyroid cancer diagnosis is increasing by 3.74% annually. Currently, studies are being conducted to see if the growth is due to better indicators or environmental exposures and diets. The increase is something to be aware of and how it is associated with sugar dependency.  

If you feel like your thyroid could be an issue I want to encourage to speak with your doctor.  There is ongoing research on thyroid cancer and diseases. It has a high mortality rate, and doctors are positive with early detection and treatment you can combat this thyroid gland disease.  It’s something to consider when your sugar desires aren’t being satisfied despite you giving in to cravings. It may be something more severe than you want sweets because you have had a stressful day.

4. That time of the month?

Can you use your menstrual cycle as an excuse to why you crave sweets? Yes, you can, but it doesn’t mean you have to give in.  But Monthly cycle, menopause, and PMS can all be the cause of your desire for an ooey gooey brownie.

During your menstrual cycle, your insulin levels are decreased. If you have low estrogen and progesterone your insulin levels deplete. Low insulin levels are called insulin resistance.  Your sugar craving may be the result of your body wanting to supplement the low levels. Usually, you are low on energy, spirits and more likely to give into cravings. 

Eating the right foods instead of sugary treats will not only help improve your energy, spirits, and cravings.  There are many options other than a snicker.  Try turning to raw nuts, seeds, yogurt, fresh fruit, raisins, avocados. Have you had a good meal? Maybe try lean meats, asparagus, cheese, mushrooms or parsley.  Adding these foods in your diet during your cycle can help curb the sugar cravings.  

5. Why does stressed spell dessert backward?

It seems like when we are stressed that is when we reach for the sweets.  I know that I can find comfort in a cupcake. There has been researched that revealed women who are stressed are more likely to crave sweets.  In the study, it found that the cortisol hormone which is what attributes to regulating our stress prefers sweet foods. Say what?

We can’t always avoid stress, but we can work intentionally on our reaction to stress.  There are many ways to manage stress without divulging to sugar. Stress management is also not one size fits all so I would recommend exploring the things that bring you peace. Prayer and devotion help calm me when stressed or anxious. I also believe in getting regular massages and taking time to be with friends and family.  I find when we put everything ahead of ourselves we don’t function at our best — never giving anything else our best because we don’t have anything to offer. 

6. You’re tired and need sleep

Sleep is how our body recovers and is essential to restoring our body. Lack of sleep affects several different hormones that make you want sugar even more than when you are well rested.  Sleep deprivation will weaken your glucose metabolism and increase your insulin. This causes your blood sugar levels to lower and increases your craving for sugar.

On top of the fact that you are sleep deprived which also triggers two other hormones your ghrelin and leptin hormone.  These two hormones tell you-you are hungry and monitors your fullness. When they are off track not only do you crave sugar the cravings can become insatiable.

It’s an easy fix for sleep deprivation. Get more sleep! If you are having issues, I will seek a professional for help. Changing bedtime habits, creating a routine and working your way up to 7-9 hours sleep is what is needed. Not every situation is the same but lack of sleep affects many people similarly, and craving sugar is a result.

7. Are you getting enough Micronutrients?

On Social Media, there is much focus on macronutrients which is protein, fats, and carbs.  It is essential to get your micronutrients as well, as your significant nutrients. Food was meant to be fuel but when you are not getting what you need our body will respond adversely.

In my I share what minerals and vitamins you may be lacking when you tend to crave sugar.   When sugar cravings arise, it’s usually these top 3 minerals that you need to get more magnesium, chromium, and zinc.

God made many foods that can help give us these nutrients without a multi-vitamin but if you are not getting these from your diet.  Your sugar cravings may be your body requesting these minerals instead of that donut. Check out the to get a copy of ways to

If you are trying to avoid sugar and manage cravings, I would add more vegetables and fruit to your diet. If you are looking to detox from sugar, I would like for you to give my a try for 21 days.  

It’s not your typical detox where you use supplements, but you use prayer and whole foods to change your palate, desires, and heart inside and out.  It’s a struggle trying something on your own. So I am there daily encouraging you with Scripture, Devotion, Prayer, Meditation, and daily 20 minute workouts through the FaithFueled Life App.  I also equip you with a 7 Day Prep, E-book and Video Content and a 42 Recipe Cookbook with Low to No Natural Sugar Recipes for Breakfast, Lunch, Dinner, and Snack or Dessert!

You can start your !! Use coupon code “faithfueledmom” for $10 off!

Do you need help with your sugar cravings?

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