Sugar addiction is real. The easiest thing to do is to be hard on yourself when you eat refined sugar after vowing that you are going to stop. This is one of the most difficult diet/lifestyle changes out there, so when you mess up, just keep on trying. Every day is a new day.
- Step one - make the decision to get refined sugar out of your diet and to get your sugar from fruits. Eating refined sugar keeps the sugar craving cycle active. Eating fruit, especially small fruits like blackberries, blueberries and cherries, satisfies your cravings, and help you to create a more healthy eating cycle. Make sure to read ingredient lists and look for words like sucrose, evaporated cane juice, agave, maple syrup, and high fructose corn syrup. Avoid those products and head to the produce section of the market. Again, it is OK to load up on some fresh fruit to curb the sugar cravings - fruit is good for you. For occasional more concentrated sugar use molasses or whole date sugar.
- Fast each night and then eat breakfast - Make your breakfast count nutritionally. It is a meal that you are typically home for and have control over. Fast for 12 hours each night. If you eat breakfast at 7 am then do not eat any food after 7 pm. Did you know that your body is primed to absorb nutrients in the morning after your night time fast? This "re-fasting" is important. Instead of a white flour bagel or processed muffins or cereal, try eating fresh. Add some type of fresh fruit or vegetables to every breakfast. How about some fresh spinach or mushrooms with your eggs?
- Hydrate between meals - sip on plain old water, fruit infused water, or tea throughout the day, before and after meals.
- Check in with your emotions - When you first try to make a new change you might mess up fairly often. Just when you were doing well you could not resist that ice cream. That is the time to become curious about your own journey towards healthy eating, and curious about your past habits. Cultivate this natural curiosity, give yourself a break, and have fun with it. You might try journaling, or talking with a friend about your experience. You may wish to talk with a professional.
For more information, contact:
Annette Marsden, M.S., C.N., has a CN (Certified Nutritionist) license from the Washington State Department of Health.
360.376.6745
Feel free to leave comments below. Quitting refined sugar is an ongoing process and it helps to encourage each other!