HOW TO BREAK YOUR SUGAR ADDICTION
By Jennifer Rose Lazinsk, CHC, OTR/L
By this point we all know that we need to eliminate sugar. After all, it is well known that sugar is very often the culprit in many health and weight challenges that have become pandemic in our culture. That being said, it is easier said than done!!! A sugar addiction can be very difficult to overcome and the older the habit, the harder to break!! Like other addictions, it involves the brain and its’ high demand for energy in the form of glucose. When glucose falls, the brain releases neurotransmitters which elicit cravings for sugar in an effort to quickly increase levels.
Being able to stabilize your blood sugar to minimize fluctuations in critical hormones in your body is key to breaking your sugar addiction! In fact, it is key to preventing some of the most serious health problems of our day!
Here are just some of the roller-coaster effects of eating sugar: fat storage in abdominal area, diabetes, high blood pressure, acne, cognitive difficulties, fatigue, depression, muscle weakness, headaches and inflammation.
But the good news is: You can begin to break your addiction!
Here are a few tips to begin:
1) Substitute Monk fruit, stevia or xylitol for sugar (warning on xylitol: while healthy, it can occasionally cause mild tummy distress if using too much). I keep packages of stevia and monk fruit in my pocketbook for my coffee and tea when I am out. These can be used as a tool until you break away from the idea that so many foods need to taste sweet. These natural sweeteners don’t raise blood sugar levels and have other health benefits as well!
2) Adjust how and what you eat:
a) Do not skip meals. This can lead to low blood sugars and stresses your adrenals (think “fight or flight” response in your body). This is especially problematic when you are first trying to eliminate sugar. The cravings become intense.
b) Protein and healthy fats (avocados, nuts, coconut oil, olives and olive oils) provide even glucose release. Consistently spacing meals with higher protein and fat gives your body sustained energy and time to rest.
c) Eat your carbohydrates last in a meal (ten minutes after veggies and protein) is very beneficial for blood sugar regulation.
d) Eat your larger meals earlier in the day and smaller meals in the evening since our ability to handle carbohydrates deteriorates later in the day. Larger meals later means your blood sugars remain high for longer. Eating your larger meals during the day also sets your natural rhythms, synchronizes your biological clock and balances your hormones.
e) Eat small high-protein/fat snacks between meals. You should fill you up on this snack so that you actually end up eating less during your meal. Fun and easy snacks are: a tablespoon of almond butter, half or whole avocado, a small serving of pecans or any other nut you love (macadamia nuts are a decadent joy for me!), or, if you are okay with dairy, a slice or two of your favorite cheese!
3) While you are breaking your sugar craving cycle with the above suggestions, why not make it easier for yourself by removing the sugar and sugary foods from your home! Replace with strawberries, a fresh apricot, half a small grapefruit, roast butternut squash and cut into bite size squares, or keep small squares of high quality dark chocolate, in limited quantities, on hand to satisfy your desire for sweetness (they have small packages of squares at Whole Foods).
There are many other wonderful foods and vitamins/supplements that help tremendously to support you in balancing out your body so YOU can feel in control again!
You can do it!
Jennifer
Jennifer R. Lazinsk, CHC, OTR/L is a Certified Health Coach who specializes in guiding “Women in Transition” to feel healthy and strong and to look amazing. Check out her website at www.MySublimeHealth.com to learn about how she can be of service to you. You can reach her at 919-602-9706. She offers a free one-hour introductory session. Though I’m not personally ready to ditch sugar altogether, I can tell you that Jennifer is a dynamo of positivity and I’m sure you will get results if you start working with her. Dr. Kate