When it comes to sugar cravings, I am a pro. For years I had this really, really bad sugar craving. I would buy chocolate (English, of course) and hide it so that no one in my family could find it…..and if they did…..well, I won’t say more! I would go through stages of total binging and would eat a whole (large bar) of Cadbury’s Dairy Milk Chocolate every night. Subconsciously, I must have know this was not a good thing because I would hide it and do it in secret. Can you relate to that?
For many years, I was completely ignorant of the effect this was having on my body – and certainly didn’t know that sugar has been shown to be more addictive than cocaine. I wish I had known then what I know now.
Most people typically don’t have a firm grasp of how much sugar we consume on a yearly basis unknowingly. It’s been said that the average person consumes more than 40 pounds of sugar in a calendar year — quite alarming when you think of it in pounds, right?
When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately. But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.
Interesting Statistics
According to healthline.com, as a whole, 13 percent of American adults’ total calorie intake comes from added sugars. A third comes from sugar-sweetened beverages, including soft drinks, sports drinks, and fruit drinks. A single 20-ounce bottle of Coca-Cola, the best-selling soda in the world, contains 65 grams of sugar. The same size Pepsi has 69 grams, and the “real sugar” variety has 66 grams. A 20-ounce Gatorade has 34 grams of sugar. But sugary drinks labeled juice often have more sugar per ounce than most sodas on the market. For example, an 11.5 ounce can of Minute Maid Cranberry Apple Cocktail—“made with real fruit juice”—has 58 grams of sugar, while a 12-ounce can of Pepsi has 41 grams.
For foods, the main offenders are obvious: syrups, candy, cakes, cookies, and dairy desserts like ice cream. One Hostess Cupcake, of which Americans eat 600 million a year, contains 21 grams of sugar. Two Little Debbie Swiss Cake Rolls contain 27 grams, the same as a Snickers bar. M&Ms, the best selling candy in the United States, contains 30 grams of sugar per serving, not to mention 30 percent of the daily value of saturated fat.
Let me state this clearly – you are definitely not alone if you are one of these statistic. However, there is most assuredly a way to get help and get off the sugar. I have worked with many clients who have had this problem and who have successfully been able to make the switch, eat healthier and get off the sugar. If this is you and you are ready to get some help, hop on a 20 minute free call with me. >>SCHEDULE HERE<<
Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:
Making a few mindful tweaks can make all the difference.
Choose real fruits. It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce. It’s just as easy and doesn’t contain any of the added sugar the pre-packaged items have. So, choose something fresh from the produce stand instead.
Focus on fiber and protein power. Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit. Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.
Phase out added sugar bombs. If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.
Study labels before you buy. Is your pantry brimming with pre-packaged, processed foods? It’s time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.
Drown out cravings with water. If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.
Sometimes, we think we’re hungry when we’re actually thirsty — and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.
It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever. Finding the perfect sweet treats that aren’t harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.
One of the things I am doing this week is sharing in a free Webinar how to eat for pure energy. I am sure you will find this really helpful overall for sugar craving, and that energy slump in the afternoon. You may feel yourself feeling so fatigued all the time that you succumb to the 3 pm energy slump and wonder how on earth you are going to make it through the day, let alone go home to feed your family a healthy meal…….or even think about exercising! Join me on March 8th at 6:30 p.m. EST for my FREE Webinar: ”Eating for Pure Energy: What to Eat for Your Vibrant Life.” >>SIGN UP HERE<<
RECIPE:
BEET, EDAMAME & EGG SALAD
A vibrant and colorful combination, dressed with a light lemon-Dijon vinaigrette. Although you can’t beat fresh beets for flavor and texture, canned can be used to decrease prep time.
Ingredients:
• ¾ lb beets without greens or 1½ lb with (or a combination of red and golden), stems trimmed to 1”
• 4 large eggs
• ½ cup frozen shelled edamame
• 2 cups arugula
• ¼ red onion, thinly sliced (½ cup)
• 1 tbsp distilled white vinegar
• 2 tsp Dijon mustard
• 2 tsp sugar alternative
• 1 tsp fresh or bottled lemon juice
Directions:
1. Preheat oven to 400°F.
2. Scrub beets under cold running water; dry well. Place a 12 x 14” sheet of foil on work surface. Place 1 beet in center; fold foil over so ends meet. Crimp edges to seal and form air-tight packet. Repeat with remaining beets. Place packets on baking sheet; roast 1 hour. Remove from oven; allow to cool 5 minutes.
3. Wearing protective gloves, pierce top of each foil packet to allow steam to escape. Remove beets from packets. Peel; cut lengthwise into 6 wedges. Keep golden beets separate from red to avoid staining. (May be prepared up to 2 days in advance and refrigerated in covered container.)
4. Place eggs in medium saucepan; add COLD water to cover by 1”. Bring to boil over high heat; cook 2 minutes. Add frozen edamame. Return to boil; cook 8 minutes. Remove from heat. Drain hot water and fill pot with cold water.
5. Let eggs and edamame rest in cold water 4 to 5 minutes; drain and blot dry with paper towel. Peel eggs, discarding shells and 2 yolks. Chop remaining eggs and egg whites.
6. Arrange 1 cup arugula on each of 2 plates; divide onion, beets, edamame and chopped egg evenly between salads.
7. In small bowl or measuring cup, combine vinegar, mustard, sugar alternative and lemon juice. Whisk to blend. Drizzle over salads or serve on the side.