Do You Suffer From .....?
     Inability to lose weight
      Extreme mood swings

· Are you tired of losing and gaining the same 20 pounds,
  or not being able to lose weight at all,
  no matter how much you exercise or starve yourself?
· Do you wonder how you will get everything done because you are so tired?
· Are you sometimes depressed or anxious and don't know why?
If this sounds like you, you may have a problem with sugar like I did.


  ($97 value)
(included in your kit)

*Are you addicted to sugar?
(take this quiz to find out)

*My report on the top 10 ways to
Tame Your Sugar Monster

*Free Sugar Blues audio teleclass

*Bonus: Free subscription to my newsletter
filled with tasty, healthy recipes and
useful tips for your good health

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Yes, send me my Sugar Buster Kit!

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  • When was the last time you received the personal attention you deserve and talked with someone about your health?


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  • No one diet works for everyone

    I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

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It’s rare for anyone to get an hour to explore their wellness goals with a trained professional. As an Integrative Nutrition Health Coach, I create a supportive environment that enables you to articulate and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifestyle that works best for you.

Most approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find the changes collectively create a much larger impact than they originally expected. We work on what you want to improve, and within the circumstances of your unique situation.

Ruth Sanders
Ruth Sanders

5 Ways to Prevent that Afternoon Slump

It happens about 2 PM or sometimes even at 10 or 11 in the morning. You are just so tired or maybe even sleepy. You just want to take a nap. Well, if you are where you can take a nap
just a 20 minute one can be helpful. But most of us cannot just quit working and go take a nap. So you reach for yet another cup of coffee or a sugary snack to keep you going. You know this is not healthy for you, but, what can you do. You have to keep going.
And yes, I know what that feels like because I felt exactly the same way and reached for the sugar to keep going.

So how do you have enough energy to make it through the day and be healthy, too.
Here are some things I do now to prevent that afternoon slump.

1. Keep my blood sugar balanced .I have protein at breakfast; eggs, any kind of meat, and some fruit and or veggies.
If I have a small amount of cereal, I make sure it is high fiber such as steel cut oats, to keep my blood sugar regulated.
Eat a good lunch with some meat and veggies and maybe a good complex carbohydrate such as sweet potato.

2. Keep hydrated. A lack of water can cause fatigue. If you drink coffee or tea, these are diuretics and can dehydrate you.

3. Have a healthy snack, if needed- some nuts and an apple is my favorite

4. A stretch break- stretch your body and take some deep breaths to bring energizing oxygen into your body.

5. Good sleep the night before
Take time to unwind before bed, no electronics at least an hour before.

That miserable afternoon slump is preventable with just a few preventive measures.

If you have any questions, or would like to talk about having more energy, or any other health challenge just email me and I would be glad to help.

Ruth Sanders

Ruth Sanders
Ruth Sanders

Why Do You Crave Sugar?

The cause of sugar addiction is not always just the sugar.
Yes, there is a physical addiction, but why are you eating the
sugar in the first place?

Sugary treats are a quick,easy way of distracting ourselves from our current discomfort; which makes the problem worse in the long run.

Instead of trying to resort to willpower, which doesn't usually
work long term, ask yourself "why am I feeling this unease?

*Some possible reasons:
*Lack of nutrients
*Dissatisfaction with a job or other situation in your life
*Feeling overwhelmed
Any yes, eating sugar causes your blood sugar to be unbalanced 
so that you need even more sugar.

The cycle can be broken. I know I broke my cycle of sugar addiction.
But I didn't get permanent results until I dealt with the emotional reasons
and replaced the nutrients I was missing.

It feels so much better on this side of a sugar addiction. 

If you are using food as a distraction and would like help breaking the cycle of your sugar cravings, I would love to help.

Go to my contact page at if you have any questions.    Ruth Sanders Certified Health Coach



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