Why…. tell me why I am constantly called to by Sugar!
Mmmmmm…. doesn’t that look good….
And think of all the commercials on TV, radio, in print…. all telling you to buy sugar. Then there’s ‘hidden’ sugar…. things you never expect sugar to be in, but it just is.
Do you want to know why that is?
YES CHEF!
Well, I will tell you. We are always layering flavors. So if we put some salt? We have to add a pinch of sugar to complete that layer of flavor. Haven’t you noticed recently the new crave for salted caramel? That’s why. Salt and Sugar work very well together.
But let’s get back to me, and my cravings.
Mmmmmmm…. sugar.
You’ve had a good day? Sugar.
A bad day? Sugar.
Celebrating? Sugar.
A friend that’s always there? Sugar.
I am telling you, I am finding it almost impossible to eliminate sugar. And the really bad thing about sugar, aside from the fact that it creates inflammation in your body?
It’s addictive. The more sugar you eat. The more sugar you want.
So tell me…. how do I solve this problem?
Well, WebMD says:
- “Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says. Well, I agree with that one. I have my 3 bite rule that seems to work, so I don’t eat the whole thing! lol
- Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. “I like combining the craving food with a healthful one,” Neville says. “I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips.” As a beneficial bonus, you’ll satisfy a craving and get healthy nutrients from those good-for-you foods. Bingo. Strawberries and a homemade cocoa drizzle? I also like tart sour cherries from Trader Joe’s with Semi-Sweet Chocolate Chips. But isn’t that defeating the purpose? Aren’t I supposed to eliminate sugar?
- Go cold turkey. Cutting out all simple sugars works for some people, although “the initial 48 to 72 hours are tough,” Gerbstadt says. Tell me about it! lol Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less. Yeah. I think that’s me. Go cold turkey and then maybe over time add small amounts of sugar back in….
- Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. “Research has shown that chewing gum can reduce food cravings,” Grotto says. Yeah? What about when it sticks to your teeth and pulls a filling out? And how about looking like a cow chewing gum all the time? Nope. That’s not me either.
- Reach for fruit. Keep fruit handy for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. “Have them handy so you reach for them instead of reaching for the old [sugary] something.” Well, you’ve got me there. When I have an apple a day, it does satisfy that sugar craving. Add some cinnamon? (I didn’t say cinnamon sugar, dude!) lol And you have YUM!
- Get up and go. When a sugar craving hits, walk away. “Take a walk around the block or [do] something to change the scenery,” to take your mind off the food you’re craving, Neville suggests. Not. When I ignore my sugar craving for a specific sugar item, I end up eating everything else that I really don’t want or need. For cravings? I would say the 3 bite rule works. And then once you’ve satisfied yourself with ‘mindful eating’ instead of just shoveling it down, you are in fact satisfied.
- Choose quality over quantity. “If you need a sugar splurge, pick a wonderful, decadent sugary food,” Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then “savor every bite — slowly,” Moores says. Grotto agrees. “Don’t swear off favorites — you’ll only come back for greater portions. Ya see? That’s what I think. That’s the three bite rule. Check it out right here!
- Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you “avoid irrational eating behavior,” Grotto says. Eat regularly is too generic. Eat every 5 hours? Yes. Eat every 2-3 hours? Bad idea. You know why?
WHY CHEF?
Because your body needs to burn through the fat in your liver before it every considers burning through your main fat that you can see. The more time you give between meals, the better shot you have of burning some of that fat off.
So that’s how I’m going to fight this addiction.
On top of that? I’m having blood drawn to see what’s going on inside and what I shouldn’t be eating.
Back on the health track…. right where I should be! One thing for sure! Sure is not the key!
Happy Eating,
Chef Marian