Ugh, the dreaded Halloween haul. I cringe every year when my kids bring back a bucket-full of sickly, sugary sweets that they want to eat all at once. I used to “help” them by helping myself to their stash, slowly reducing the size so that they got less. But that didn’t exactly help me feel great. So, what to do if you ate all the kids’ Halloween Candy? How can you get back on track?
The answer is simple: take this next week to reset your body and rid yourself of the sugar cravings!
Now, I know it sounds easy but the reality is that sugar is addictive – 9 times more addictive than cocaine. Which means it’s a hard habit to break. And it’s EVERYWHERE! Seriously. Have you checked the labels of your favorite dressings, sauces, and crackers lately? Chances are, there’s sugar in them.
Plus, the more you eat, the more you want. It’s nuts! You’d think by getting the thing you crave you’d be happy, right? Not when it comes to sugar. Because it’s a drug: you get the high, followed by a crash, and then you need another “fix.” But don’t beat yourself up – it’s not really you craving it. It’s the bacteria in your gut (a.k.a. the microbiome). These little guys want more of whatever you’re giving them. So, if you give them healthy, whole foods, they’ll want that! You just have to get through a week or two of the sugar-craving ones needling you for more Snickers’ bars before the kale-loving ones outnumber them.
Here’s How to Get Back On Track
If you’re looking to break your sugar habit, there are a few things you’ll want to do first:
- Clear out the junk that could tempt you
- Have healthy snacks around, instead
- Eat every three hours to avoid getting overly hungry or “hangry”
- Utilize stress-reducing techniques to reduce cravings
In addition, here are some additional tips that have helped me and many of my clients ditch the sugar cycle:
Drink water to get back on track
Sometimes 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. Lemon water is a great way to clear out the toxins AND have a deliciously (and naturally) flavored beverage!
Eat sweet vegetables and fruit that are healthy and delicious.
These include squash, sweet potatoes and sweet yellow onions. The greater amount of healthy foods you eat, the less you’ll crave sugar.
Reduce or eliminate caffeine
Caffeine causes dehydration and blood sugar swings which may cause sugar cravings to become more frequent. This will make it easier for you to get back on track.
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, boost energy, and reduce tension which will eliminate the need to self-medicate with sugar!
Get more sleep and rest
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.
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 work for your unique body.
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. Try making some quick grab-and-go snacks like veggies and hummus or my favorite energy balls and chocolate cookie dough fat bomb recipes.
Experiment with spices
Coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your foods and reduce cravings.
Take some deep breaths to get back on track
If you have a craving, take five minutes to do deep breathing. Then, ask yourself—am I physically hungry or emotionally hungry? Am I in tune with my body and present to my needs?
The sweet life
Slow down and find sweetness in non-food ways such as calling a friend, writing in your journal, laughing, taking a bath with essential oils, or getting a pedicure or massage! 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.
If you’re looking to get yourself back-on-track, try the tips above and let me know how they work for you. Creating great habits before the holidays hit will serve you well to avoid the “I don’t know what happened” New Year’s Resolution panic!
You can do this – I believe in you.