SUGAR - the fact is that for most of us, "something sweet" is a symbol of love and nurturance. As infants, our first food is lactose, or milk sugar. Later on, well-intended parents reward children with sugary snacks, giving them a "treat,"
turning a biochemically harmful substance into a comfort food.
Much like the classic drugs of abuse such as cocaine, alcohol
and nicotine, a diet loaded with sugar can generate excessive reward
signals in the brain which can override one's self-control and lead to
addiction.
The bottom line is that sugar works the addiction and reward pathways in
the brain in much the same way as many illegal drugs. And, like other
drugs, it can destroy your health and lead to all sorts of ailments
including heart disease, diabetes, high blood pressure, high cholesterol,
weight gain, and premature aging. Sugar is basically a socially acceptable,
legal, recreational drug, with deadly consequences -- and like with any
drug addiction, you have to have a flexible but structured plan to beat it.
Here are some tips to help you cope with sugar cravings:
• Eat regularly. Eat three meals and two snacks or five small meals a day.
For many people, if they don't eat regularly, their blood sugar levels
drop, they feel hungry and are more likely to crave sweet sugary snacks.
• Choose whole foods. The closer a food is to its original form, the less
processed sugar it will contain. Food in its natural form, including fruits
and vegetables, usually presents no metabolic problems for a normal body,
especially when consumed in variety.
• Have a breakfast of protein, fat and phytonutrients to start your day off
right. Breakfast smoothies are ideal for this. The typical breakfast full
of carbs and sugary or starchy foods is the worst option since you'll have
cravings all day. Eating a good breakfast is essential to prevent sugar
cravings
• Try incorporate protein and/or fat with each meal. This helps control
blood sugar levels. Make sure they are healthy sources of each.
• Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will
naturally sweeten your foods and reduce cravings.
• Take a good quality multivitamin and mineral supplement, omega 3 fatty
acids and vitamin D3. Nutrient deficiencies can make cravings worse and the
fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to
improve blood sugar control including chromium, vitamin B3 and magnesium
• Move your body. Exercise, dance or do some yoga. Whatever movement you
enjoy will help reduce tension, boost your energy and decrease your need
for a sugar lift.
• Get enough sleep. When we are tired we often use sugar for energy to
counteract the exhaustion.
• Do a detox. NOT THE Colonic ONE !!! It means go a week without sugar (or reduced the amount) Not only does it reset appetites but it often decreases sugar cravings.
After the initial sugar cravings, which can be overwhelming, our bodies
adjust and we won't even want the sugar anymore and the desire will
disappear. (example : I stopped putting sugar in my coffee - after a week I hardly noticed it !)
• Be open to explore the emotional issues around your sugar addiction. Many
times our craving for sugar is more for an emotional need that isn't being
met.
• Keep sugary snacks out of your house and office. It's difficult to snack
on things that aren't there!
• Don't substitute artificial sweeteners for sugar. This will do little to
alter your desire for sweets. If you do need a sweetener, try Stevia, it's
the healthiest.
• Learn to read labels. Although I would encourage you to eat as few foods
as possible that have labels, educate yourself about what you're putting
into your body. The longer the list of ingredients, the more likely sugar
is going to be included on that list. So check the grams of sugar, and
choose products with the least sugar per serving.
• Become familiar with sugar terminology. Recognize that all of these are
sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose,
dextrose, honey, molasses, turbinado sugar and brown sugar.
• Sugar in disguise. Remember that most of the "complex" carbohydrates we
consume like bread, bagels and pasta aren't really complex at all. They are
usually highly refined and act just like sugars in the body and are to be
avoided.
And here's how to handle an acute sugar craving:
• Take L-Glutamine, 1000-2000mg every couple of hours as necessary. It
often relieves sugar cravings as the brain uses it for fuel.
• Take a "breathing break." Find a quiet spot, get comfortable and sit for
a few minutes and focus on your breath. After a few minutes of this, the
craving will pass.
• Distract yourself. Go for a walk, if possible, in nature. Cravings
usually last for 10-20 minutes maximum. If you can distract yourself with
something else, it often passes. The more you do this, the easier it gets
and the cravings get easier to deal with.
• Drink lots of water. Sometimes drinking water or seltzer water can help
with the sugar cravings. Also sometimes what we perceive as a food craving
is really thirst.
• Have a piece of fruit. If you give in to your cravings, have a piece of
fruit, it should satisfy a sweet craving and is much healthier.
If you follow these guidelines, perhaps you'll be able to have an
occasional 'treat'. Be realistic with yourself and remember that a slip is
not a failure. Don't get down on yourself if you slip, just dust yourself
off and get back in the saddle. However, if even just a little causes you
to lose control, then it's best to stay away from it completely. And my
ultimate tip for sugar-free bliss is to remind ourselves to find and pursue
"sweet satisfaction" in nourishing experiences other than food.
"Inspire, Create, Motivate"
