5 Ways to Overcome Your Sugar Cravings

Getting in control of your sugar cravings will lead to plenty of improvements to your health during this holiday season. Overcoming your sugar cravings will:

  • strengthen your immune system
  • boost your energy
  • improve your mood
  • enhance your sleep quality
  • help clear up skin irritations (acne, breakouts, eczema, psoriasis)

images

The time between Thanksgiving and New Years is hands down, the most challenging to resist sugar temptations. It only takes on bite to trigger your sweet tooth and then it is a downhill slope from there.  Next, we begin to make the excuse ” I will get back on track in January.” Sound familiar?

So how can you get your sugar cravings back in control?

1. Eat a protein-based breakfast- starting your day with a carbohydrate based breakfast (Cereal, toast, bagels, juice) is going to trigger your sweet tooth. You are also depriving your body and your mind much needed nutrients to stabilize your energy. Here is a video of a great protein-based breakfast (good for both men and women, just adjust quantities): https://www.youtube.com/watch?v=iuH71rDeMB0

2. Set a Goal- if you are trying to change an unfavorable habit, it is essential to set goals. An affective goal should be challenging and quantitative. For example: “My goal is to eliminate sugar from my diet for 14 days.” Write your goal down in places that you will see it every day. Share your goal with at least 2 people.

3. Clean out your home– When there are candy bars, chocolate, ice cream or cookies in your home, it becomes much more difficult to resist. Remember that the choices you make in the grocery store affect how you eat at home. Don’t wait until your chocolate stash is finished, go ahead and toss it out now!

4. Sugar replacements– If you still want a sweet taste without the addictive qualities of sugar, choose a natural sugar alternative like Stevia or Xylitol. These sweeteners come from natural sources, they do not affect the blood sugar, and have no carcinogenic effects.

5. Pack a snack– Make sure to always have a snack handy. Waiting more than 4 hours to eat is a poor decision if you tend to have sugar cravings. When we wait too long to eat, our blood sugar levels drop and we crave sugar to get it back up.  Eating a quality snack will help stabilize the blood sugar as opposed to causing a blood sugar spike.                     Click here for examples of quality snack options 

Advertisements

Can’t Fall Asleep?

Can’t fall asleep? Yes, even you who has tried every prescription drug out there. This may not be the answer to your problem but it may be the answer to your problem. You won’t know until you try and, unlike every sleeping-pill out there, there are no side-effects if you do try.

So, let’s get started.

All day long, our mind is overly-stimulated. Most of the time we don’t turn off our computers or the TV until right before we close our eyes and try to fall asleep. Now, I don’t know about you but after a run or after my heart rate gets nice and high, I don’t really feel like closing my eyes and falling asleep right away. Same thing with your brain. Your brain is running a million miles an hour each day. Brain cells are communicating with another to create thoughts and commands for your body.

How about trying a little “cool-down” before you hit the sac. Give yourself 30 minutes to an hour of de-stimulation. Remove your computer and your phone from your room. Do not just turn them off, remove them from your room. You can buy an old-school alarm clock, I promise it will do the trick. Turn off the TV.

Here are 7 activities to help you de-stress, wind-down and un-stimulate:

1. Drink some tea- chamomile or peppermint tea are both very soothing

2. Read a book or a magazine- nothing work-related

3. Take some deep breaths or meditate

4. Stretch- focus on the areas that are the most tense during your work-day or when you are studying. eg. shoulders, back, hips

5. Close your eyes and think about what you are grateful for

6. Listen to some relaxing music- I like the “calm meditation” playlist on Pandora. **

7. Write in a journal

** Listening to music might still be too stimulating for some people. Test it out to see what works for you.

If there is something else that helps you wind down then by all means, use your own tools!

Prioritizing this short amount of time for yourself will essentially save you the time, energy and frustration you feel when lying in bed trying to fall asleep. In reality, you are most likely going to get more stressed by “trying” to fall asleep. Rather, do something productive to help yourself get into a restful state.

One tool I use is setting a goal for what time I want to go to sleep. Then I work backwards from there to allow myself time to wind-down.