Sunday, January 24, 2016

Resisting Sugar Craving

Resisting Sugar Cravings

While excusing yourself from sugary celebrations is no fun, neither is dealing with a post-sugar-binge hangover. And on top of it, the more sugar you eat, the more you crave — it can take a days, weeks even months to get over an addiction to refined sugar once you start. Not only that, studies have shown that eating too much refined sugar can speed up your body's aging process. Sidebar: You can reverse the aging process. If you know you can't resist sweet temptations, read on to learn nutritionist-approved strategies that will keep you to get on the right track.

Choose wisely: If you're going to indulge, go for seasonal sweets that you know you can't get when it's not the holidays. "However, You can have chocolate any time of the year." Go for a seasonal dessert you crave all year, like a treat from an ice cream truck in the Summer or pumpkin pie in the Fall. Just remember that just because these treats are only available for a limited time doesn't mean you should go overboard. Practice portion control by having a plan, Like the three bite rule.

Think positive: Set yourself up for success by telling yourself that you got this. "Words are powerful." (Biblically speaking "our words create our world around us.") If you think resisting sugar is going to be hard, it will be hard. Change that negative self-talk if you are going to take control of your diet and your health. Believe you can do this!

Not being hungry is key: Wow, that's easier said than done. How many time have you started out to make a change in something or break a habit, then found yourself wanting it more and more. Don't want to chow down on the entire candy bowl? Set yourself up for success by eating a balanced meal or snack every two and a half to three hours. I recommends three protein-rich meals and two protein-rich snacks every day to help you resist cravings. "I usually pack my lunch and snacks each day, everywhere i go, so I don't give into the temptation that is all around me."

Know that cravings might be something else: Before you reach for that peanut butter cup, think about what you really need. "People mistake thirst for hunger or craving." "That dip in energy that sends you hunting for a snack is often just a sign of dehydration. So hydrate and hydrate and drink water, water, water." A favorite for me is to spruce up my water by way of "spa water" — water infused with your favorite fruits — to hit sugar cravings the natural way. There's also a fruit flavored water sold in HEB and SAMs stores, with no sugar added, and 0 calories. If you are craving a treat, opt for a small piece of dark chocolate or a single-serving yogurt that comes with sweet mix-ins like chocolate.

Don't dwell: Tried your best, but couldn't resist the siren song of holiday treats? Don't beat yourself up about it. "Forgive yourself and get back on track." "Forgiving and being kind to others (as well as yourself!) boosts self-esteem and gratitude for what you have (thus combating the negative self-talk that can send you running for the cookie jar) and gives you the same endorphin rush as sugar." Afterward, make sure your next meal is only when you are hungry. Exercise is also an important key. Go for a long walk or exercise. Go to bed early, get plenty of rest, to not have late night cravings that can only sabotage your goal. Make a "Resolve to eat healthier at your next meal, then load up on plenty of fiber-rich foods like fruits, vegetables, whole grains. Be sure to also include lean sources of protein, which help to keep you satisfied."

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