Breaking up with sugar…
Can’t stop thinking about sugar? Its time to breakup…or at least form a healthier relationship.
In the post holiday season I find myself having the conversation every year about sugar cravings and sugar addiction over and over. How this is halting weight loss and affecting overall energy levels. Sugar is very addicting. We all know it and feel it. After the holidays filled with sugary foods and drinks, we know we need to give it up. We know it doesn’t make us feel food. Easier said than done. Right? I myself find that I tend to mindlessly grab a sweet treat more often than usual. The little grab here and there easily leads to a new habit formed. And not a good one.
Sugar causes inflammation and makes every disease state worse. It suppresses your immune system making you more vulnerable. In a time where we need to be on top of our game in terms of health, this is not something we want to be including in high amounts or very often.
This being January is a great month to break the sugar habit and move towards healthier ones.
How to do it:
COLD TURKEY - do not feed the craving. Get rid of sugar for at least 10 days to break the habit. This includes artificial sweeteners which only feed the desire for sweet. Focus more on what you should be including more of instead. You may feel the cravings gone before this. Don’t think forever, think 10 days, you can do it.
PROTEIN IN ALL MEALS - protein will satisfy you for long periods, provide much needed animo acids and nutrients and stabilize blood sugars to reduce cravings. For most aiming around 4 oz per meal should do the trick.
GOOD FATS - Incorporate in all meals and as healthy snacks to stay satisfied for long periods. Fats take longer to digest than proteins or carbohydrates and can help avoid cravings. Extra virgin olive oil, olives, virgin coconut oil, avocados, nuts, seeds, fatty fish all great sources.
INCREASE NON-STARCHY CARBS - Load up on non-starchy vegetables that come with fiber and a ton of nutrients your body needs. When the body is well fed, cravings plummet.
GO SOUR - Going for sour taste can help fight the urge for something sweet. This may be sauerkraut, kimchi, kefir, and other fermented foods which come with the bonus of probiotics.
SLEEP - Not getting enough sleep can cause an increase in appetite hormones, throw off your blood sugars and affect desires for carbohydrates/sugars. Make good sleep a priority.
ENVIRONMENT - Make your home a safe place for food. This is where you are most vulnerable and spend most of your time. Outside your door food is everywhere. Control the environment to make the healthy choices the easy choice and remove the easy to grab treats. A good time to clear out the pantry and cupboard.
I am personally following WHOLE30 this month. With an increased appetite nursing my son now three months, combined with increased in sweets in the house around the holidays, I saw myself giving into my chocolate cravings a bit too much. Looking to clear out the junk, get rid of any cravings, increase energy to chase around my kiddos, and support the slow process getting back into shape post baby. Anyone else on board?
Today I am going with my busy mama salad. Where the added vegetables are actually quick condiments (salsa and sauerkraut). Topped with Primal Kitchen pesto mayo and grass-fed burger from ButcherBox. Quick. Easy. Satisfying. Nutritious.