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The sweet life: 4 steps to quit sugar and boost your health + energy levels

Three years ago, I broke up with sugar.

As with any breakup, there was a period of mourning. My first week off sugar, I felt severe withdrawal. The detox symptoms reminded me of when I got sober 11 years ago—I felt sick, tired, and even depressed. As a spiritual teacher and self-help book author, I knew there was a way through this discomfort, so I looked in my spiritual toolbox for help.


Breaking up is hard to do, but worth it!

Like any addiction, sugar is not an easy one to change. Sugar has become so ingrained in American diets that we are often not even aware of how much we're consuming. Consider this sobering statistic—“The average American consumes about 20 teaspoons, or 80 grams, of sugar a day."

And it's not just about loving the taste—“The link between sugar and addictive behavior is tied to the fact that, when we eat sugar, opioids and dopamine are released. Dopamine is a neurotransmitter that is a key part of the 'reward circuit' associated with addictive behavior. When a certain behavior causes an excess release of dopamine, you feel a pleasurable 'high' that you are inclined to re-experience, and so repeat the behavior."

But as good as that short-lived high may be, it's nothing compared to how good you feel when you kick your sugar addiction. Through my daily spiritual practice, my commitment to health, and my desire to feel awesome, I kicked sugar and changed my life forever. Quitting sugar was the best health decision I've ever made. I noticed instant results. My skin cleared up, I felt less bloated, my PMS symptoms subsided, and I had more energy.

As the days, months, and years went on, sugar became a distant afterthought. I no longer even crave dessert! The addiction faded away and I never turned back.

But the benefits of quitting sugar went beyond the obvious physical and mental health changes. What was most exciting was that I felt more inspired. Sugar was blocking me from creativity and flow. Once I cleared it out of my life, I had greater mental clarity and I even deepened my intuition.

How to kick the sugar habit, the Spirit Junkie way

People often tell me they want to quit sugar, but they say it seems too hard to even contemplate. I'm so passionate about this topic that I want to make it really easy for you to heal your sugar addiction once and for all. Mental clarity, physical health, and inspiration are available to you too! You'll notice a shift instantly and you'll be blown away by the results.

To help you on your own journey to kissing sugar goodbye, I've outlined five spiritual steps to support you.

Step 1—You have to want it

Here's the hardcore truth—in order to break up with sugar (and stick to it), you have to really want it. Quitting sugar isn't for dabblers. To truly kick the addiction, you must sincerely want to let it go.

The addiction will tell you that it's too hard to let go, or that you'll be depriving yourself if you quit. To help you combat these limiting beliefs, follow this simple exercise.

Write a list of all the ways sugar makes you sick mentally and physically. For instance—sugar makes me break out, sugar gives me anxiety, sugar makes me feel bloated, once I start I can't stop, etc.

Get super specific about all the negative ways that sugar affects you.

Then review the list.

When you look at the list, you'll realize how awful the addiction is, and you'll feel inspired to change. Use this inspiration to help you commit to a new mantra. Shift your thoughts from “I can't quit sugar" to “I want to break up with sugar so I can ____________." Fill in the blank. Give yourself a powerful reason to let it go once and for all.

Then recite this mantra daily as a gentle reminder that you want to break up with sugar.

Step 2—Clear permission-giving thoughts

I believe in abstinence. I've been sober from drugs and alcohol for 11 years. The way I stayed sober is that I stopped giving myself permission to drink or use drugs. Following a path of abstinence greatly supported me physically, emotionally, and spiritually.

I followed the same practice when it came to quitting sugar. I took away all permission-giving thoughts like, “I'll eat sugar on my birthday" or “I'll eat sugar only on the weekends." By taking away the permission to dabble, I made a commitment to myself.

Create some bottom lines for yourself and clear all permission-giving thoughts.

Make a list of all the ways you may possibly relapse with sugar. For example—at a birthday party, at the movies, in your coffee.

Then set the intention to release these options. By no longer giving yourself permission to dabble, you create a clear path for abstinence.

Step 3—Get creative and inspired

Many spiritual teachers say that when we're inspired, we're in-spirit. Inspiration moves an invisible force of energy through us that keeps us consistent on our path toward healing. So let's get inspired by the process of releasing sugar!

I've learned that while it's really important to be abstinent, you don't want to feel like you're depriving yourself. That's why it's important to get creative in the kitchen and have fun with new natural sweeteners and treats.

Over the past few years, I've experimented with some wild recipes and healthy sugar substitutes to curb my cravings and give myself something sweet.

There are three baking ingredients that have saved me.

First is stevia. Unlike other sugar substitutes, stevia is derived from a plant. While stevia is very sweet, it doesn't add calories. You'll want to use stevia sparingly because just a good pinch can sweeten a cup of tea.

There's also a really cool new sugar-free sweetener that I'm obsessed with called Lakanto. This product is derived from monk fruit and is great for baking! Unlike stevia, you can use Lakanto in the same proportions that you'd use sugar. It also has a much better flavor than stevia.

And finally, there's good old banana. Within a month of kicking sugar, you'll come to notice that even a banana is super sweet! Bananas are great to bake with because they have a creamy consistency that makes baked goods soft and yummy.

Now don't get freaked out by this, but I also don't eat any honey or maple syrup. Both of these ingredients act just like sugar in your body.

It's time to get inspired in the kitchen. Let that cooking creativity help you stay committed to your path. The more fun you have with this process, the more empowered you will feel to stay consistent.

Step 4—Pray and meditate

The #1 reason I've been able to stay off sugar for the past three years is that I have a dedicated prayer and meditation practice. Prayer helps me turn over my addictive thoughts to a power greater than me. And meditation helps me stay centered and consistent in my life.

A prayer I used often during my sugar detox was a prayer for healing—

I surrender sugar today.

I choose vitality, inspiration, and health.

I welcome guidance on my path.

This simple prayer will help you surrender your addictive thoughts and patterns and reconnect you with the voice of your higher self. Whenever you notice yourself craving sugar, recite this prayer and expect relief.

A daily meditation practice will greatly support you as you give up sugar. Meditation doesn't have to be complicated—it can be as simple as feeling your pulse. I have a foolproof tool that is very easy for meditation newbies. I call it “Peace is in your pulse" because it helps you stay consistent with your goals and can calm you down when you want to pick up sugar.

You can do this meditation anytime, anywhere, and you can experience great benefits in just one minute. Practice it daily to help you stay clear and committed.

Gabby's 'Peace is in your pulse' meditation

1. Sit comfortably cross-legged on the floor.

2. Lightly close your eyes and focus on the space between your eyebrows (the third eye point).

3. The mantra (repeated phrase) is Sat Nam (which means “truth identified.")

4. The hand position (mudra) is simple. Place the four fingers of your right hand on your left wrist and feel your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip.

5. On each beat of your pulse, mentally hear the sound of Sat Nam.

6. The final spiritual step in breaking up with sugar is to keep it in the day. Addiction recovery rooms all over the world repeat this mantra daily—“One day at a time." This is the most valuable message on your healing path.

Simply keep it in the day. Try not to future trip about the birthday cake you think you deserve on your birthday. Stay in the moment with your practice. One day at a time you can stick to your bottom line, shift your perceptions, pray, and meditate. One day at a time, you will curb the cravings, kick the addiction, and break up with sugar once and for all.

Following these five steps will give you the structure and support you need when you decide to quit sugar. Choose to see this journey as an adventure. Instead of losing sugar, you're actually gaining better physical health, a clearer mind, and freedom from an insidious addiction. You'll be amazed by the changes. Three years in, I can tell you confidently that it's worth every bit of effort.

This article was originally published on Healthline.

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The shape appeals to kids and the organic and gluten-free labels appeal to parents in the freezer aisle, but if you've got a bag of Perdue's Simply Smart Organics Gluten Free Chicken Breast Nuggets, don't cook them.

The company is recalling 49,632 bags of the frozen, fully cooked Simply Smart Organics Gluten Free Chicken Breast Nuggets because they might be contaminated with wood.

According to the USDA, Perdue received three complaints about wood In the nuggets, but no one has been hurt.

The nuggets were manufactured on October 25, 2018 with a "Best By" date of October 25, 2019. The UPC code is 72745-80656. (The USDA provides an example of the packaging here so you'll know where to look for the code).


In a statement on the Perdue website the company's Vice President for Quality Assurance, Jeff Shaw, explains that "After a thorough investigation, we strongly believe this to be an isolated incident, as only a minimal amount of these packages has the potential to contain pieces of wood."

If you have these nuggets in your freezer you can call Perdue 877-727-3447 to ask for a refund.

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Mealtime can be one of the most stressful times for parents and kids, especially when there's a picky eater in the house. Your little might get anxious about their food touching, requesting a completely new meal. Or, they might avoid the foods altogether, leaving you concerned about their nutrition. While helping your child develop healthy eating habits is the ultimate goal, you can also incorporate products that will make mealtime more fun for everyone involved.

Here are our favorite products that help picky eaters be, well, less picky (or at least enjoy mealtime enough to not worry about certain foods!).

1. Food cubby

These silicone separates suction to the plate to keep separate foods from touching, or to keep runny foods from spreading. Say goodbye to tantrums from peas and corn touching, mama.

Food Cubby Plate Divider, Amazon, $14.99

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Motherly is your daily #momlife manual; we are here to help you easily find the best, most beautiful products for your life that actually work. We share what we love—and we may receive a commission if you choose to buy. You've got this.

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[Trigger warning: This essay describes a woman's emotional journey with postpartum anxiety.]

I see you, mama.

I know you don't want to feel this way. I know you're terrified of everything in the world right now. I know you want to wrap your baby in a bubble and keep them safely in your arms forever. I know you can't "sleep when the baby sleeps" because you are too nervous to drift off in case they stop breathing. I know you don't want to let anyone near your little one because they could be carrying an illness. I know you've cried in the bathroom and begged for the voice to stop. And I know you love your child more than anything in the world.

I know because I was you.

I was in the 10% of estimated women who are affected by Postpartum Anxiety (PPA) but had no idea what I was experiencing. I worried about EVERY little thing but just brushed the fears aside, thinking this was just normal of first-time motherhood. But it was something more.

I lived in constant fear that my son was either going to get hurt or he was going to die.

It started the first week of being home from the hospital. I was so scared of SIDS that I actually googled "How much sleep do I need in order to survive?" I would only get two to three hours, not because my child was keeping me up, but because I was scared he would stop breathing and I wouldn't be awake to save him.

I would religiously wash all of his clothes with baby detergent and if I thought I mistakenly used regular detergent, I would rewash everything. I was afraid he would get a skin rash if I didn't. If my husband had the slightest hint of a cold, I would banish him to the guest room and handle all of the baby duties on my own until he was fully recovered.

I would wash and rewash bottles because I was afraid they weren't clean enough and convinced myself if I didn't then he would catch a rare illness. When we supplemented with formula, I wasted multiple cans because I was so scared I didn't measure it correctly, so I would dump it and start over.

I didn't want to be this way. I didn't want to let PPA be the thief of my joy, but anxiety doesn't care who you are or what you've been through. I knew my previous miscarriages attributed to my PTSD, which manifested into anxiety.

I knew I needed help.

I cried so many nights as my husband and baby boy slept because I just wanted to feel "normal." I didn't want to overanalyze every bump or rash or cough, I wanted to enjoy being a first time mom, but I felt like I was drowning.

On top of the anxiety was guilt. I had wanted this baby so badly—I wanted to feel joy, happiness, and gratitude, and yet I felt overwhelmed, sad, and miserable. What was happening?

I would tell myself not to worry, I'd try to convince myself a regular cold was just a cold. But then a voice would come into my head and make me second guess myself. What if it was a serious infection and became fatal if I ignored it? So I rushed my baby boy to the doctor every time I thought something was wrong.

I went to the pediatrician over 20 times in my son's first year of life. One time I went because I thought he had a cancerous mole, which turned out to be a piece of lint stuck to his hair. I felt like I was losing control of myself.

Eventually, when my son was 3 months old, I went to a therapist for help. I needed someone to hear me and give me the tools to overcome this. I am not without daily anxiety, I still have many fears and I have to bring myself back to reality, but I work on it every day. I cope and I make an effort to continue with my therapist so I can beat this.

Even though this topic is hard to write about, I have no shame in my story. Carrying a child is hard, giving birth is harder, and jumping onto the roller coaster of motherhood is one hormonal, wild ride.

Mamas, we are allowed to not be okay and we have every right to make that known. I wasn't okay and it took every ounce of strength I had to get myself out of the darkness.

If I could tell you anything about struggling with this, it is this: PPA is real, it is not normal, and getting help is okay. Do not feel ashamed, do not feel embarrassed, and don't for one second think you owe anyone an explanation.

Do not let a single person make you feel like you are less of a mother. You are a magnificent human being, a loving mama bear, and you will get through this.

I see you, and I'm holding space for you.

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Ready to bring a baby on board? Feelings of excitement can often be met with those of financial concern as you prep for this milestone. According to the U.S. Department of Agriculture, as of 2015, the cost of raising a child is $233,610—a number that can make anyone's jaw drop to the floor.

But before you start to worry, here are ways you can become more financially savvy before the baby is born:

1. Budget for healthcare costs

The cost of delivering a baby can vary by state, but suffice it to say it can be thousands of dollars. Castlight Health found that the lowest average cost of delivery was $6,075 in Kansas City, MO and the highest average cost $15,420 in Sacramento, CA. Costs are even higher for a Cesarean delivery.

The first thing you want to do is check your insurance and see what they will cover so what you will be responsible for. Then create a separate savings account so that you can cover any costs that you're on the hook for. You can set up automatic savings after each payday up until the baby is born to help assist with any healthcare costs associated with delivery.

2. Cut your expenses

Before the baby arrives, do a spending audit and see where you can slash some expenses. Free up any leftover money to help cover the increased costs that will come, such as food, clothes, and formula.

If you're struggling with how to do that, take a look at all of your expenses and write next to each either"want" or "need." Look at your "want" list and see which expenses are ones you can either eliminate or cut back on. If it doesn't bring you joy or add value, ditch it! You might even find subscriptions that you didn't know you had.

3. Go for second-hand goods

Of course, there are some things you definitely want to buy new for baby, but things like clothes and toys you can get second hand and save a lot of money. Your baby will grow so fast and buying new clothes every few months can add up. If your family members or friends have old baby clothes or toys they're willing to part with, it will save money and you can pay it forward down the line.

4. Look for sales or coupons

Clothes and toys are items that you can buy second hand, but products, like a car seat and crib are best new. You want to be up-to-date with safety and know what you're getting. Before going shopping, search for sales or coupons before you head out. A little research online can go a long way and save you hundreds.

5. Have a garage sale

If you need to make room for baby, it's time to get rid of items that you no longer use or need. Take all of the stuff you are planning to get rid of and have a garage sale to make extra money. You can also try selling online on Craigslist, Poshmark and OfferUp too.

Take the money you earn from selling your stuff and put it in your savings account earmarked for your baby.

6. Get a 529 plan

It's never too early to save for your baby's college. You can open a state-sponsored 529 plan which is a tax-advantaged savings account for education-related costs. Instead of asking for gifts or toys from family and friends, you can request money to go toward a 529 plan. It will be an impactful gift that will help your child in the future and help lessen the financial burden on you.

7. Prep now instead of later

Your whole world will change when your baby arrives, so in order to save money, time and stress, create a plan now. Is there a family or friend close by who can babysit if you need some rest or have to run an errand? Ask them now if they can help out.

Start preparing meals in bulk that can be in the freezer and easily made so you don't have to think about food. Put your bills on autopay so that you don't miss any payments and get hit with late fees. Know how long you can get maternity or paternity leave and understand how that will affect your income and budget. Getting all of this ready ahead of time can help you in the long run.

8. Purchase life insurance

While thinking about why you need life insurance can be a bit stressful, preparation is essential, especially when you're adding another member to your family. Life insurance will provide financial support if you had a loss of income due to something happening to either you or your partner.

9. Understand any tax benefits

The birth of your baby will affect your taxes, which can actually end up putting more money back into your pocket. Do some research online and see how a dependent will change your taxes in your state, such as new exemptions available. Or, find a trusted accountant or tax specialist in your area who can walk you through your options.

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