Kicking that sugar addiction!

Okay, so you've checked to see if you're a sugar addict. If you're like many Americans, then the answer is probably YES!  Getting off that merry-go-round of blood sugar spikes and dips can be a difficult task unless you are armed with the necessary tools. If you are like me, then your toolbox is filled with information. I'm the type that needs to know the hows and whys of things for it to really "click" with me. If you didn't get a chance to see my first post "Are you a sugar addict?!," then I urge you to check it out AND the video that's with it.

For now, just know there is a light at the end of the tunnel. So, how do you work your way out of this sugar-laden maze? Follow these steps to help yourself along the way.

1. Make a committment to yourself. Yes, that's right. Simply decide to do this ONE thing for yourself. Only focus on 1 day at a time, if a week, month, or longer seems overwhelming to you.

2. Check your cupboards, fridge, desk drawer, purses, etc for candy and other goodies. While you're still on fire, make this extra step to rid your world of those extra temptations.

3. While you're perusing your food stash, check out the other "non-treat" items. Many of your everyday items are LOADED with sugar. Hello, ketchup! I'm talking to you! That seemingly healthy bowl of oatmeal, is loaded with the addictive sweetness.

4. Now they are you're probably wondering what you are going to eat, because you may have thrown EVERYTHING away - remember there ARE alternatives. Instead of instant flavored oatmeal, opt for plain jane quick-cooking oats. I LOVE Bob's Red Mill Gluten Free Quick Cooking Oats. You can top it with fruits, peanut butter, etc. I make mine SUCH a treat. Many companies are making ketchup and other products without the added sugar. READ YOUR LABELS! My favorite is peanut butter. Peanut butter should only have "peanuts" in the ingredients. Yum....

moving on...

5. If you feel REALLY overwhelmed, remember we live in a tech-driven age. If you're not used to reading labels, then that's when apps come in handy! My favorite app to check the nutritional value of a product is Fooducate. This is free through the AppStore.

6. You can sweeten your tea, coffee, baked goods, and oats with healthier alternatives. Stevia and brown rice syrup are my top favorites. Just remember, these are STILL sweeteners, so don't go overboard. A part of this process is re-acclimating your taste buds to normal levels of sweetness. I've got to the point now where I drink my coffee black and I rarely add anything to my oats beyond fresh berries or other fruit.

7. Fruit (see #6). If you are craving something sweet, reach for a piece of fruit instead of a snickers bars. While I love Snickers, I know that I am just not made to be able to eat whatever. Fruit can be such a treat. One of my favorites is a small bowl of blueberries, sprinkled with cinnamon, and heated up in the microwave for about a minute. That is dessert and I love it.

8. Don't forget your drinks! We aren't just talking foods, here. A soda has about 50g of sugar. 50! Once I realized that, I was knocked off my rocker. Okay, I don't have a rocker. But, I'm southern - let me use my metaphors. :) So you can have  artificial sweeteners, right? Nope. Artificial is just that, artificial. Does your body know what the difference is? Nope. Your body tastes the sweetness and thinks calories are coming. As soon as it realizes that calories and sustenance aren't coming from what you are taking in, then it immediately goes in to starvation mode and triggers you to eat more.

9. What is making you want to reach for that pack of gummy bears? Are you stressed, happy, content, sad, mad, anything under the moon? Pay attention to what you are feeling. Emotional eating is a common trigger for most people. Understand what you are feeling and find a coping mechanism. Try writing, reading, going for a walk, sipping on green (unsweetened) tea, or talking to a friend. More often than not, your craving is due to sheer boredom.

10. Focus on your HAVES instead of your HAVE NOTS. I'm sure you've heard that before, but probably in a different context. It's the same premise, though. If you are focusing on what you can't have, then it will drive you nuts and make you see what you are "missing out on." Instead, focus on what you can have - lean proteins, sweet potatoes, dates, berries, veggies, etc.


Sugar swap tip:
Want to nix excess sugar? Look at your yogurt! Yogurt becomes a dessert after companies add so many fillers and sweeteners. Don't miss out on those tummy-friendly probiotics, though. Grab some plain (or vanilla, if you are still transitioning) greek yogurt, add some berries, and 1/2 tsp of brown rice syrup - enjoy! Try the snack without the added sweeteners, if you can.