I recently did a sugar reset. I’ve written about my powerful sweet tooth before and every once in awhile I find myself in a place where I’m eating too much sugar for my liking and want to reel it back into normal. Whenever I used to read about others who had a similar experience with sugar, I always wondered what “too much” sugar really looked like and what “normal” actually meant.

This is precisely why I am so passionate about sharing food sensitivities to build a personalized diet. This solution is especially important for those of us who are in pain but also seek out the nitty gritty details when it comes to natural solutions to get out of pain. Like you, I am an analytical, type A person (who also happens to be highly sensitive, but more on that another day) so I completely understand seeking out specific details over vague advice such as “eat less sugar.”

But here’s the thing – as much as we want those specific details, they are often best suited for the person who got success and is sharing the advice. Or they are a generalization that generally works for most people but not necessarily everyone. The key is finding the diet and the habits that support YOUR health.

When it comes to sugar, I have found with each reset, I improve my relationship with it – eating less for longer and not bingeing as hard or as long in between. This is super exciting for me because I can now recognize these improvements rather than solely seeing each period of increased sugar as a failure. I can now recognize when I need to scale back my sugar consumption – not as a punishment that I need to “start on Monday” because of how “bad” I have been but to feel better in my body with less pain.

For me “too much” means my headaches increase in frequency and/or intensity (as much as daily) and “back to normal” means a reduction in headaches that I am happy with – for me this is less than once per week. For you, this may mean different symptoms of different frequency and/or intensity and back to normal could mean the reduction or complete absence of these symptoms. The beauty of personalized health is that you get to decide what you will and won’t tolerate. If you are happy with the frequency/intensity of your symptoms then you don’t need to change one thing. But if you want less pain in your life, such as fewer headaches, then you must continue to discover your food sensitivities.

As for what “too much” sugar looks like, again, there is no black and white answer. Please don’t be annoyed with me! The answer comes from discovering this for yourself. However, I will say that refined sugar is best avoided at all times unless you decide to enjoy it during holidays, celebrations or other special moments. The intensity of your pain will dictate what is worth eating but if you haven’t discovered this for yourself, you won’t know what or how much will trigger your symptoms. Other than eliminating refined sugar, try cutting out organic cane sugar to see how you feel. Then, if you still have symptoms, try eliminating honey, coconut sugar and maple syrup. You may have to go as far as limiting your fruit.

While I was following my own sugar reset, I was not eating any sweeteners except for stevia and I had eliminated all grains. Because of this, I began to crave the texture of a crispy crunch. And that’s how these crackers were born. Sometimes your cravings and restrictions create the best recipes! Rather than being totally bummed about all the foods I couldn’t eat, I set out to create the exact thing I craved while sticking to my reset.

These crackers totally hit the spot if you are on a detox but they are satisfying any time! They go great with hummus or homemade dips as well as your favourite nut or seed butters.

Crispy Crackers (Grain, Nut & Sugar Free)
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
  1. 1/2 cup coconut flour
  2. 1/4 cup ground chia
  3. 1/2 tsp pink salt
  4. 1/2 cup full-fat coconut milk
  5. 1/4 cup coconut oil
  6. 1 tsp garlic powder
  7. 1 tbsp fresh chives, minced
  8. 1 tbsp fresh parsley, minced
  1. Preheat oven to 350F
  2. Stir together coconut flour, chia and pink salt in a medium bowl. Break down any coconut flour clumps.
  3. Whisk together coconut oil and coconut milk in a small saucepan over medium heat.
  4. Pour liquid mixture into dry mixture and stir to combine.
  5. Cut two pieces of parchment paper the size of your baking sheet.
  6. Form this dough into a ball and place it between the two pieces of parchment paper
  7. Roll dough to 1/4 inch thickness with a rolling pin, making effort to roll the dough into the shape of your baking sheet.
  8. Using a sharp knife or pizza cutter, cut dough into crackers 1-2inches square.
  9. Transfer paper and dough to your baking sheet.
  10. Bake for 10 minutes until the crackers on the edges are golden brown.
  11. Remove the browned crackers and bake for 5 minutes.
  12. Check and remove crackers that are golden brown.
  13. Repeat for another 5 minutes if necessary.
  14. Cool crackers completely before storing in a container on the countertop for up to 3 weeks.
  1. If you are in a pinch, you may use whole chia seeds although the texture is not quite the same.
  2. For a sweet cracker remove garlic, parsley and chives and add 1/2 tsp cinnamon.
  3. Recipe adapted from Lisa Richards.
Jessica Stopard http://jessicastopard.com/