Fall is officially here and so is the season of SUGAR! Halloween is the official start of the sugar season, closely followed by Thanksgiving, Hanukkah, Christmas and New Year’s Eve — your last chance to binge before the New Year. It’s hard to go into any grocery store without being bombarded with refined sugary products as soon as you walk in the door.
On average we are eating 300% more sugar than is considered safe. You probably already know that sugar is one of the most damaging foods for overall long-term health.
You or your family members may already be feeling some of the immediate effects of the Halloween candy consumption. Headaches, digestive issues, lower energy, mood swings and lowered immune functioning are common side effects.
The more sugar you consume the more you crave. Step away from the candy bowl and stop the sugar wave before it consumes you. The holiday season is meant to be enjoyed with family and friends, but without health and vitality you’ll be missing out.
Here are my top 7 tips to implement right now to turn your sugar tide around.
1. Don’t skip breakfast
Start your day with a well-balanced “real food,” protein-rich breakfast, with good quality fats. Eliminate cravings for those quick energy carbohydrates and sugar throughout the day. Ditch the refined cereals, fruit juice and sugar-laden yoghurt. Reframe your breakfast options. Use leftovers from dinner, eggs and sautéed greens cooked in coconut oil. Sippable warm soups, miso soup or whole grain porridge with some nuts or a live cultured yoghurt can also be a good start.
2. Stay hydrated
Sometimes sweet cravings are a sign of dehydration. Instead of reaching for a stimulant like sugar or caffeine, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar. Try a fermented drink instead. Kombucha tea is delicious with a wide variety of flavors to choose from and quite easy to find.
3. Eat sweet seasonal vegetables and fruits
Root vegetables, onions, cabbage, pumpkins, winter squash, carrots and sweet potatoes are all naturally sweet, nutritious and satisfying. Enjoy seasonal whole fruits instead of refined fruit juices. Add some whole fruit to your morning smoothie as a sweetener instead of added sugar, honey or maple syrup.
4. Get physical activity every day!
Start with simple activities, such as walking or yoga. Start with 10 minutes a day and increase over time. Get out in nature when possible to feel the sun and breathe in the fresh air. Doing this will help balance your blood sugar levels and reduce tension without medicating yourself with sugar. If you’ve eaten too many sugary treats, exercise will help your body to burn off the glucose and get back on track.
5. Incorporate fermented foods and drinks into your daily meals
Fermented foods are a great way to curb your sugar cravings. The probiotics in fermented foods eat up the sugar and help to reduce/eliminate cravings. The naturally tart, sour taste of fermented foods helps to reduce the desire for sugar and processed foods. New to fermented foods? Try traditionally made kimchi or sauerkraut, miso soup, kombucha tea or other fermented drinks, pickles or live-cultured yogurts.
6. Use sweet and warming spices to add flavor to your foods.
Coriander, cinnamon, nutmeg, cloves, star anise, fennel and cardamom will all add sweetness without damaging effects of added sugars. Herbal teas are a great way to enjoy a “sweet treat” and replace the need for a sugary treat, with the added bonus of helping your body to relax.
7. Slow down and find sweetness with non-food alternatives
Your body does not biologically need sugar, but we can easily become addicted to it. Find ways to slow down, relax and add sweetness to your life. Connect with friends, reach out for support, laugh, find ways to build a community of people you enjoy being with, give and get hugs often!