Beyond Halloween: How to Avoid the Trick of the Treats and Sugar Cravings
For many, Halloween makes the temptation for sugar overwhelming. The more you eat it, the more you want it. Do you struggle with the large quantity found this time of the year? It used to be a struggle for me. Halloween used to be an invitation to indulge. My favorites were red Twizzlers and Reese’s Peanut Butter Cups!
Candy is abundant now, right? It’s in aisles at the grocery store; there are sweet treats at work and candy in the house bought for those trick-or-treating. Can you relate to how I used to struggle? Everyday around 2:30 p.m., I would crave sugar. I didn’t realize how much time I spent thinking about sugar until I got freed from it. Halloween is a great time to evaluate your relationship with sugar, how to manage its cravings and identify choices you can make to benefit your overall health and well-being.
Why the Craving?
A number of reasons can be at the root of cravings. Cravings can be related to a number of factors from hormonal imbalances to vitamin and mineral deficiencies. Food intake affects these issues, among other things. What you put in your mouth makes a difference and is known as secondary foods. Primary foods, believe it or not, is everything off your plate. Let me identify a few primary food examples…do you feel fulfilled in your career? Do you exercise daily? How are your relationships? Do you struggle financially? These primary foods nourish our bodies as much as what we put on our plate. Briefly reflect on your life. Where do you struggle; what causes you stress? Where are you stuck and could make a shift? If you’re interested, here are 5 questionnaires that identify craver types. Explore the patterns in your life as to why you crave what you crave.
How to Manage the Craving?
Start by prioritizing the areas in your life that need some attention. Can you shift your perspective in these areas? What changes can you make? Choose one area that needs addressing. Once you identifying the underlying cause(s) of the cravings, there are many ways to address them. Also, look for alternative, healthy options so you won’t feel deprived. As Benjamin Franklin said, “If you fail to plan, you are planning to fail!” Have a plan and be prepared before next craving. There are things you can do to help yourself as some are discussed below, but here are two healthy options. Personally, I LOVE chocolate. It’s a superfood, within moderation that is, and being at least 70% cacao. Sourcing matters and I stick with those sweetened with coconut sugar. I’m not a fan of coconut so, trust me, they don’t taste like coconut or I wouldn’t be eating them. Most days, I eat one or two squares for the long list of health benefits and, of course, the delicious flavor. Click the links to my two favorite choices. I order these cacao chocolate options online to save money vs. buying in-store with markup. Click to take a closer look…Hu Kitchen and Eating Evolved chocolate. FYI Side Note: Cocoa is NOT nutrition. Keep reading for more alternative, healthy options!
Here are three suggestions that can help minimize sugar cravings. Honestly ask yourself…How are you doing in these areas?
Are you sleeping enough? Research shows that if you aren’t getting enough sleep, it can lead to more stress and an increased appetite. Also, think about it…when your exhausted, aren’t you more likely to want a little pick-me-upper, like giving into that sugary craving?! Did you know that there is an association between sleep deprivation and a greater intake of sugary drinks? Your defenses are lowered.
So, how much sleep does one need? On average if you’re getting 7-9 hours of sleep, you are giving your body the rest it needs. “In recent years, we've learned that during sleep, waste material is flushed out of our brains. For example, the waste material includes proteins involved in Alzheimer's disease.” Sleep is necessary for your body to function optimally and to feel its best. Here is a little tidbit on what helps me to sleep better. It’s absolutely necessary for me to shut down my cell phone by 9 or 9:30 p.m. If I look at it, even for a few minutes beyond my goal time, my brain think it’s seen daylight, and your’s does too. Computers/phone screens tell our brains it’s time to wake up! It disrupts our circadian, sleep-wake cycle. How does the screen affect your sleep? Share below what you’ve found helpful or how you relate.
Is your diet balanced? Did you know that the amino acids in protein can help curb cravings? Are you eating enough protein and fiber too? Feeling satisfied with a variety of whole foods can help curb cravings, especially between meals. If you’re eating whole foods, your body won’t be as hungry because your nutritional needs are met. It’s finding what works for you as no one diet is best for all, known as bio-individuality. Keep the 90/100 rule in mind. Ninety percent of the time your intake is nutrient-dense. Then, you have 10% grace to indulge in a favorite food. My 10% comes from cacao chocolate or maybe on occasion a slice of homemade, gluten-free pumpkin bread that’s sweetened with maple syrup or coconut sugar. As I described above, my indulgence hasn’t always looked like it does today. Remember…It’s a process, not an event or perfection! Be kind and gentle with yourself on your journey.
Read, Read, Read Labels! ~ When at the market and reading labels, ask yourself...”Are there more than 5 ingredients?” and “Are there any ‘food-like substances’ (chemicals created in a lab that are not real foods) in this product?” If there are, put it back and look for real foods with only identifiable ingredients! If you don’t know the ingredient, your body won’t either. If you’re interested in feeding your body to feel well, you must become an expert label reader.
Look for hidden sugars. They have names that you may not be familiar with. Check out this list on how to spot and avoid added sugars. Sugar is sugar and it all counts towards your total daily intake. Options: Choose naturally sweet foods that won’t cause the blood sugar spike in your body like apples, clementine’s, sweet potatoes. Such foods won’t negatively impact your body the way toxic, white sugar and artificial sweeteners do. I tend to stick with low glycemic fruits like these and as Dr. Andrew Weil explains here.