Got yourself a sweet tooth? You’re not alone! An addiction to sugar<\/b> (conscious or unconscious) is one of the most pressing issues faced by many people, including my clients. Though it can feel overwhelming or even impossible, you can kick the habit.<\/p>\n
A little history about sugar and its use: it entered into our mainstream food supply in the early to mid- 20th century, around the time we started mass producing food and shopping in grocery stores. The primary reason for this is that sugar acts as a preservative,<\/b> and had been historically used to preserve food in many cultures before the availability of electricity for freezing and canning.<\/p>\n
These days sugar still serves the same purpose of helping food stay on the shelf longer (along with other preservatives), but it also helps the bland nature of mass-produced food and drinks be more palatable to us when we eat them. Over time, we have also developed a tolerance for the sugar in our food supply.<\/b> What that means is, in order for something to taste ‘sweet’ to us, an increasing amount of sugar and sweeteners has been added to keep food and drinks tasting good – and keeps us addicted to them.<\/p>\n
Sweets and sugary drinks, like soda, are the worst contributors to our nation’s crisis of weight-gain and obesity.<\/b> Eliminating or reducing these items from your diet alone can result in achieving pretty dramatic weight-loss goals.<\/p>\n
Just in case you’re wondering, whole fruits do not fall into this
\ncategory. <\/b>While they do contain natural sugars in the form of
\ncarbohydrates, they also contain fiber which slows the absorption
\nprocess in the body and makes their energy last longer-consequently, they are one of the best ways to keep some sweetness in your diet! Fruit juices,
\nhowever, can be a problem<\/b> because the fiber is removed during the juicing
\nprocess, and sugar or sweeteners are typically added in afterward, as well.<\/p>\n
The suggestions provided below are simple, but not necessarily easy. And while you may not like them (giving up caffeine, I bet, will be among these), they really are some of the most effective ways to help kick your sugar habit:<\/p>\n
1. Reduce or eliminate caffeine.<\/b> The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.
\n\u00e2\u20ac\u00a8
\n2. Drink water. <\/b>Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Soft drinks are now America’s number one source of added sugar.
\n\u00e2\u20ac\u00a8
\n3. Eat sweet vegetables and fruit.<\/b> They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar. Fiber will help you feel full longer, too!<\/p>\n
4. Use gentle sweets instead.<\/b> Avoid chemicalized, artificial sweeteners and foods with added sugar. Gentle sweeteners include maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.<\/p>\n
5. Get physically active.<\/b> Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!<\/p>\n
6. Get more sleep, rest and relaxation.<\/b> When you are tired or stressed, your body will crave energy–in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.<\/p>\n
7. Evaluate the amount of animal food you eat.<\/b> It may surprise you to learn that eating too many animal products can lead to cravings for sweets. But so can eating too little (for example, people following a vegetarian or vegan diet may experience intense sugar cravings). Experiment with how much you eat, and respect the individual needs of your body.<\/p>\n
8. Eliminate fat-free or low-fat packaged snack-foods. <\/b>These foods actually contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.<\/p>\n
9. Experiment with spices.<\/b> Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.<\/p>\n
10. Slow down and find sweetness in non-food ways.<\/b> You body does not biologically need sugar and sweeteners, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!<\/p>\n
Begin with just one or two of these steps and see for yourself what a difference they can make.<\/b> Remember that time and patience are key, too, as your body will probably go through some ups and downs as it adjusts to the changes in your eating habits. You can gradually add in the other steps as you gain momentum and begin to feel better. Get started today!<\/p>\n
Suggestions reprinted from Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet<\/i>, by Ann Louise Gittleman.<\/p>\n","protected":false},"excerpt":{"rendered":"
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