When we get crushing through nutrition I often hear “When I work nights I have horrible sugar cravings, When I’m going to start my period… When I’m stressed… When I’m bored… The list goes on. Sugar creeps into our diets right from the start. Bentley was brought up on formula, I just wasn’t made for milking and that babe needed to eat so it is what it is, but yep SUGAR in the formula. What do you do right? Well, then it came time to start introducing real food and guess what, the little stinker didn’t care much for veggies, but boy did she love fruit… yep, more sugar… Anyways I think you get where I am going with this. Sugar is in everything. How do we beat it? Here are my recommendations.
#1. Don’t go cold turkey. Some of you may be shocked but seriously don’t. If you have been following along with my past posts I’m always hoping to give you the best long-term advice, so if your consuming ALOT of sugar from the foods your choosing set a goal of how much to CUT BACK by. Cutting back will allow you to slowly change over to not feeling like you need it all the time as well as keep you on your path of forming better habits. It will also help with the urge to binge out when your lips touch it.
#2. Eliminate processed foods with high sugar. I think you will be really surprised when you look at condiments, and bread, and yogurts, and the “healthy” bars your buying. Have a look and see, out of the carbohydrate content how much of that is sugar?
#3. Have a replacement. This one is huge for the timing of cravings. If you are someone who has craving based on stress, work, time of the month have a plan. For example, I recommend my nightshift workers USE those “healthy” bars I just told you to get rid of. Having a decent bar that tastes good and its a “treat” for those days can be really helpful in tricking yourself into having something you want while staying on course. Also quick go to’s rice cakes, and squeeze pack apple sauces!
#4. Figure out why you’re having those cravings. Most time cravings can be associated with nutrient deficiency. If your craving chocolate chances are you are needing some magnesium. Craving salt? Check out how much sodium you’re taking in. Our body is smart, it’s trying to tell us something we just need to listen but I can promise you, it doesn’t NEED a cupcake… haha, Sugar cravings are also associated with gut health, that’s a whole other post for its self, but check into it you might have inflammation or leaky gut and need to do a gut clean up!
#5. Drink plenty of water. Add some fruit or berries to your water! Staying hydrated will help with all things body. Sometimes when we feel hungry or bored and we want to turn to food, have some water. Again your body is lacking in something but start with the basics. Undereating, not enough sleep, piled on with stress, with no hydration is going to drive your body into a state where you feel like you need a pick me up.
#6. Take control. Last time I walked through the grocery store I didn’t see a bunch of ten-year-olds shopping, if you are having trouble controlling your cravings and bingeing out of junk, just don’t buy it. I know I know, what about your family? Well, what about YOU??? Getting healthy and staying healthy should be a family event! Make the time once a week or once in a while to go out for a small treat, don’t stock the pantry up and then suffer by trying not to touch it. It doesn’t work. Eventually, after implementing some changes you’ll have the willpower and other coping methods to not tough the junk but until then set yourself up for success.
Last but not least, once you feel like you have things under control and if you are chasing a certain physic you may have to cut out all sugar or most sugar. This is one step that sometimes needs to happen, and truthfully getting rid of processed sugar and processed foods with being very difficult at the start but when you start feeling so much better it makes it all worthwhile. Taste buds change and things you used to love will taste so gross and you really will find the enjoyment and taste bud pleasure in fruits and berries.
Create a lifestyle, not a fix.