We hear it all the time…we’re eating too much sugar. Excess sugar contributes to weight gain (particularly around the middle), chronic inflammation and our ability to fight whatever bug is going around. But did you know that by cutting sugar out of your diet you’ll experience a mood boost and general all over good feeling? Sounds easy right? It’s not. Sugar is highly addictive recently compared to an opioid high!
So how do you beat the intense sugar cravings?
Keep your blood sugar level steady by eating regularly. Making sure your meals contain healthy proteins and fiber will keep you satisfied and help to deter that midday sugar craving. And keep healthy sweet snacks in your purse or at your desk.
In nature there is sugar and along with that sugar comes fiber, vitamins and minerals. Have berries, apples, pears, and carrots on hand when that craving hits. The ultimate benefit is not having that sugar crash that makes you reach for more sugar. Put a fruit bowl on the counter for easy access.
Make sure your getting enough sleep. Being sleep deprived makes your body produce the “hunger hormone” ghrelin – keep this sugar-craving hormone at bay by getting enough rest for your body. Put the phone away at least one hour before bedtime and create a sleep ritual to induce a good night’s sleep.
Did you know that there are good “bugs”? Some bacteria in your system are actually good for an overall healthy system. Your gut microbiota is part of what dictates what your crave. Satisfy your microbiota with good bacteria by eating fermented foods such as yogurt (choose Greek yogurt over the other heavily sugared options), kefir, kombucha and sauerkraut.
To help scale back that sweet tooth eat bitter foods before you eat the sweet foods. Some bitter foods include grapefruit, arugula, radicchio and Brussels sprouts. Veggies, like fruit will keep you satiated which equals less sugar cravings.
And don’t fret, like adding all new habits it can take up to 21 days for those sugar cravings to subside. Don’t lose sight during this time…remember all you’ll be gaining - energy, a great mood, lose of weight and finding new and delicious foods!
We know it’s not that easy so do you need that extra boost to get through those 21 days? At Functional Performance Fitness we offer nutrition guidance, CONTACT NATATIA for more information about the challenges you have when it comes to satisfying those sugar cravings.
2 Tilapia fillets
4 ounces whole-wheat penne pasta or rice brown rice pasta
2 tablespoons olive oil
1 small onion, thinly sliced
2 garlic cloves, minced
2 cups broccoli florets
2 tablespoons Parmesan cheese, grated
1 teaspoon red pepper flakes, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
Cut each fillet into four pieces and grill.
Prepare pasta according to package instructions.
Heat oil in a large non-stick skillet over medium heat for two minutes and sauté onion and garlic five minutes, add broccoli, sauté seven minutes, add pasta and remove from heat.
Combine remaining ingredients with broccoli mixture and arrange fish pieces over pasta and serve.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!