10 Tips for Dealing with Sugar Addiction!
1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, and may cause sugar cravings to become more frequent.
Depending on which of my program systems you decide to start with and depending on where you are at on your journey, I may recommend to give yourself a break from caffeine for a while. Especially if you are having gut issues. We want to allow time for the gut to heal and help bring down inflammation. The 14 Day Happy Hormone Holistic Detox is a great way to give yourself a break and see how much better your organs will function without caffeine. You may decide to add it back in but a little less and you also may decide to stay caffeine free. I help you figure this out.
2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go
for the sugar, have a glass of water and wait a few minutes to see what happens. This seems easy to say, but really how many times do you grab a glass of water first before reaching for something sweet? This one simple step can often help you get in the water you are missing and also help distract you as well as help move you forward from wanting a sweet treat. In my programs we work on eliminating sugar and then we learn what are better options and what are great ways to use those better options so we can still have a treat here and there and live without feeling deprived.
3. Eat sweet vegetables and fruit. They are naturally sweet, healthy, and delicious.
The more you eat, the less you’ll crave sugar. This tip helps me a lot as well as my clients. I love to teach you how to use vegetables and fruit to help you get in something that is still sweet but not go for sugar loaded foods. Blueberries in a smoothie, a nice green apple with cinnamon, ginger and coconut flakes, cut up carrots in a bowl of soup. Make our meals healthy and delicious. We don't over due this of course but adding in some helps. :)
4. Avoid chemicalized, artificial sweeteners and foods with added sugar.
Use gentle sweeteners like maple syrup, dried fruit, stevia, raw honey, coconut sugar...
This one is big for me. Avoiding artificial sweeteners is very important. I love to teach you how to use simple ingredients to make amazing tasting food. Recipes using maple syrup or honey are amazing and perfect after you have gone without sugar for a while and you want to try a healthy treat.
5. Get physically active. Start with simple activities like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension which will eliminate the need to self-medicate with sugar! Hands down getting in physical activity is great. I teach what activity is helpful and how much is just right. Many that have inflammation and or autoimmune disease need to back off of intense cardio sessions and allow for better healing. Many women with a thyroid condition are stuck and can't lose weight and then we make some changes to the food they eat and they see results, others are eating well but still over doing it with exercise and we make changes to the intensity and then they see results. Remember more and harder is not always better. :)
6. Get more sleep, rest, and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is – sugar. This is why I teach a balanced nutrition approach with a focus on healing and reducing inflammation but also we work on eating a higher amount of healthy fat in order to help keep you satisfied and your energy levels up. I also teach a holistic approach to your over all health because it isn't just about food. We need proper sleep and self care in order to support our hormones and organs, this helps our body function its best all the time!
7. Evaluate the amount of animal food you eat. According to yin-yang principles of eating (such as in Macrobiotics and Traditional Chinese Medicine), eating too much animal food (yang) can lead to cravings for sweets (yin).
Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual.
Also, This one is key because I have found that anything we over eat can cause other areas to be out of balance. Ever notice when its summer and your body is hot you crave cold foods like fresh fruit salad and ice cream. Also if you live where we get cold winters like me in Chicago, you want warm foods like chili and soups.
8. Eliminate fat-free or low-fat packaged snack foods. These foods 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. Here we go!!! Remember the days of eat low fat and no fat at all? Those days were wrong and didn't end up serving us well at all. WE want good healthy fat and we want to make sure we are eating it to help our body have better energy and not crash!
9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your foods and reduce cravings. Oh, this is one of my favorite things to do. It works and helps make our recipes so yummy and satisfying. :) Cinnamon is great to help control your blood sugar too. :) I always say if you have something sweet like an apple or pear or a sweet potato, add some cinnamon to it!
10. Slow down and find sweetness in non-food ways! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed! This is why I teach the holistic side of health, again it is not all about food. Ever notice if you have had a stressful day or situation with someone that you may go to the fridge or drive through and not even really be hungry? This is how we fill a void. This is important to tackle and figure out together. I am here for you and you are not alone!!
I hope this helps you. There is so much more in the programs that I teach, but I wanted to give you some steps that you can come back to if you feel like you fell of track and need a reminder or if you are just starting and need a place to start.
If you want to move forward with a program lets talk. You can also check out my tab on what I offer and we can set up a time to discuss what is the best choice for you.
Bye Bye Sugar!!! Yes, you can let it go!!! It is very addicting and often we need ways to combat it and kick it to the curb. :) You can do it!!
xoxo Coach Dani