Day 4 –– well, I didn’t get a movie that I was up for, and I liked the project and felt a little deflated. So what I kind of wanted to do was have “some” sugary decadent chocolate (and I’m using the word some as an adjective) and watch Forgetting Sarah Marshall. But since I am trying to eliminate sugar for 7 days and I can’t ….. I went to Tai Box, and looked like a fool kicking, and jumping, and squatting and punching – but guess what, I didn’t want that “some” chocolate afterwards. I came home and made a salad and had a kombucha and watched Tropic Thunder instead.
I think like most people, my natural response to stress, sadness, frustration et, would be to break out the cookies, a bottle of wine, have some cake et. Oddly enough, I find that this is the same reward when I’m celebrating. What the hell? I’m celebrating and being miserable and commiserating all in the same way? “Oh no, he broke up with you let’s have some wine.” “You got promoted, I’m bringing over cupcakes?” How does that make sense? It’s never “Oh you guys broke up? Let’s train for a 10k?” Did you know that the same hormone in your brain spikes when you are on a sugar high, then say when you are on an illegal high … well that can’t be good for you. The first step is to recognize these triggers and to make attempts to not reward or suffer with food, alcohol and sugar.
Stress is one of the main factors to drive our sugar cravings, so I thought I’d list a few ways to deal with stress without the sugar.
Tip 4: Have sex — Yes, I said it! Grab your hubby, your boyfriend, your lover and get it on! Sex is one of the best stress management techniques out there. And although the last thing a lot of people feel like when they feel crappy is turning it on …. it will enhance all those endorphins in your body and you will come out feeling much much better. Sex will kick your sugar craving’s ass.
Obviously if you don’t have a partner to share intimacy with there are other things you can do. My go to is Exercise, which I guarantee helps beat any sugar craving or clear your head of stress — and it can be as simple as a ten minute walk around the block, or ten minutes of yoga in your home. In the famous words of Elle Woods “exercise gives you endorphins, endorphins make you happy, and happy people don’t kill their husbands, they just don’t.”
Attached is a link on stress management tips:
And also this excellent site debating the great splenda debate: In short, splenda in minimal moderation is key – since we don’t know what it might do in the long run …. but be cautious of buying Low Sugar/made with Splenda products in excess …. use Stevia, Agave sweetened products in its place. I copied part of the site that lists 10 easy to read and follow tips below, take a look and try and add at least one into your life today.
Living the sweet life with better nutrition. At our practice, we encourage our patients to build their snacks and meals from whole food, which means food that has not been processed and manipulated. Your food should resemble its source as closely as possible (e.g., fresh fish, not fish sticks). And this includes sugar. Even if you don’t have a reaction or sensitivity to sugar, continue to use refined sugar rarely, if ever. Instead, sweeten sparingly with the more nutritionally complex natural sugars such as honey, rice syrup, molasses, and maple syrup.If you already suffer from weight gain, diabetes, inflammation, chronic pain, migraines, headaches, or depression, you may have sugar intolerance. Check with your healthcare practitioner and try the elimination diet, eliminating sugar entirely from your diet for a couple of weeks, then reintroducing it for a day to see how you feel. Many of our patients are amazed at how much better they feel after breaking the sugar habit.
Remember these healthy habits:
Take a daily multivitamin to support your body’s nutritional needs.Eat protein, healthy fats and complex carbohydrates for breakfast. Simple carbs and sugar fire up your insulin receptors and spark those sugar cravings. Starting your day with a sugary or high-carb breakfast dooms you to a day of up-and-down blood sugar levels — which will drive you to eat too much of the wrong things all day long.
Shop the perimeter of your grocery store — avoid the processed foods in the center aisles. Read all labels and be wary of food that contains aspartame, neotame, saccharin, acesulfame K, or sucralose. No studies have been done on the safety of mixing artificial sweeteners, and who wants to become a living, breathing test subject. So if you consume them, do so prudently.
Minimize or avoid products that have sugar, high-fructose corn syrup or corn syrup near the top of their ingredient list. Sugar can also be disguised as evaporated cane juice, cane sugar, beet sugar, glucose, sucrose, maltose, maltodextrin, dextrose, sorbitol, fructose, corn sugar, fruit juice concentrate, barley malt, caramel, and carob syrup.Keep a bowl of fresh ripe fruit nearby to snack on, to relieve your sugar cravings. Think primitive and eat fruit that is in season. The fresher the fruit, the more succulent and satisfying it will be. You may find you don’t need anything sweeter!If you are craving something sweet, don’t feel guilty. We’re often made to feel that avoiding sugar is only matter of willpower, but it’s more complicated than that. Most of the time, uncontrollable or patterned cravings stem from a malfunctioning metabolism or low serotonin. Work on healthy nutrition and you’ll find your cravings will disappear.
Indulge yourself sometimes. Remember, we have sweet taste buds for a reason. Try a piece of fruit first — you may find your craving diminishes. If you still want a piece of chocolate or pie, go ahead! But savor it slowly like a rare treat you may not have again for a while. Once your brain is allowed to fully register the experience, you may find you’re sated after a few bites. And, to help balance out the accompanying insulin surge, eat a piece of protein with it. Just make it a treat, not a habit.Remember that wine and alcohol are sugar. When it comes to sugar, having a glass or two of wine every day is just like a daily dessert.
Take a short walk after eating and breathe in deeply. It’s likely you won’t want dessert after all! And if you do, you’ll appreciate it more.Focus more on what you’d like to cook and eat than what you shouldn’t. If you listen to your body, it may surprise you with a craving for eggs, not a diet soda.