11 Tips for Taming the Sugar Monster
These practical tips can help you shift into a new relationship with added sugar
There are so many reasons to cut back on added sugar in our diets, but how do you tame craving for the sweet stuff? These tips can help …
1. Eat Regular Meals
Balanced Meals: Eating well-balanced meals with protein, healthy fats, and fiber can help stabilize blood sugar levels, reducing sugar cravings.
Smaller, Frequent Meals: Opt for smaller, nutrient-dense meals every 3-4 hours to avoid blood sugar dips, which often trigger sugar cravings.
2. Stay Hydrated
Dehydration can sometimes be confused with hunger or cravings, so ensure you drink plenty of water throughout the day.
3. Be Fiber Focused
High-fiber Foods: Vegetables, whole grains, legumes, and seeds slow down digestion, helping keep you fuller longer and reducing sugar urges. We live in a protein obsessed culture. Be fiber obsessed and your health will soar!
Complex Carbs: Whole grains, sweet potatoes, and oats help provide a slow release of energy without spiking blood sugar.
4. Eat Protein with Every Meal
Protein helps to balance blood sugar and reduces the intensity of sugar cravings. Include foods such as cage-free organic eggs, tofu, quinoa, nut, beans, lean meats and fish.
5. Get Plenty of Rest
Lack of sleep can disrupt hormones that regulate hunger, causing you to crave more sugary foods. Aim for 7-9 hours of sleep per night.
6. Manage Stress
High-stress levels increase cortisol, which can trigger sugar cravings. Try techniques such as deep breathing, yoga, or meditation to keep stress in check.
7. Choose Healthier Alternatives
When you feel the need for something sweet, try healthier alternatives such as:
Fruit: Fresh fruits such as berries, apple slices with cinnamon and grapes can satisfy a sweet tooth. See my tip in the resources section at the end for times when fruit just won’t do.
Dark Chocolate: In moderation, dark chocolate (70% cocoa or higher) can be a good alternative.
Greek Yogurt with Berries: This offers sweetness with added protein.
And check out the resource section links at the end of this blog post for my personal favs.
8. Minimize Sugar Substitutes
Artificial sweeteners, for some people this can sometimes heighten cravings for actual sugar. Stick to natural alternatives like stevia or small amounts of honey if this is true for you.
9. Practice Mindful Eating
Be conscious of emotional triggers that lead to cravings. Keep a daily journal to track what you eat and how you feel when you crave sugar. (Reach out to me for a special WhyPowered formatted log you can use.)
10. Increase Magnesium Intake
Low magnesium levels can contribute to sugar cravings. Eat magnesium-rich foods such as leafy greens, nuts, seeds, and avocados.
11. Adopt a WhyPowered mindset
Know that cravings pass whether you give into them or not. If you allow them to pass thru you, they will dissipate. Each time you manage thru them, they become weaker and you become stronger. Knowing your Why (and not relying on willpower for making changes) helps a whole lot.
3 Resources to Put into Action Today
1. Download my free e-book of recipes Sweet Tooth Satisfaction. A collection of simple, low and no sugar whole food treats and more.
2. Register for my November Get (and Stay) Started 4-week program to stress less, up your wellness, and feel more grateful every day! You can text me for more info or to get on the wait list @ 720-793-0413. Your future healthier self is thanking you already!
3. Try my personal favorite sweet, low-sugar treat in single serving size here. And my fav go-to, in-between meal snack for clean protein
Keep showing up for YOU!
Coach Gayle Rose
Certified Whole Health Coach
Certified Personal Fitness Trainer
Certified Behavior Change Specialist
GetAndStayStarted.com
WhyPowered Health Coaching
