Boomers Blog

Reduce Your Sugar Cravings

Wednesday, April 06, 2016




Reduce Your Sugar Cravings











Do you find that your craving for “Sweet Things” just seems to increase more and more over time?  You’re not alone, and it’s not all your fault, sugar is highly addictive, as it stimulates your dopamine receptors making you want more.  






Studies have shown that the more sweets you eat, the more sweets you crave.  Since the industrial age, consumption of sugar has increased rapidly.  Americans consume on average over 30 teaspoons of sugar a day.  It’s in the foods we love to eat and hidden in foods we don’t suspect. You can lessen your cravings for sugar by cutting down on your sugar intake with a little bit of knowledge and determination.  












We already know that sugar is widely used in pastries, sodas, and candy; however sugar is also added to processed foods in the form of High Fructose Corn Syrup (HFCS).  HFCS can be found in many foods that you may not suspect such as breads, sweetened cereals.
















 

Almost all processed foods such as ketchup, crackers, tomato sauce, and salad dressings contain (HFCS).  HFCS is a hepatotoxin that is damaging to your liver and metabolized directly to fat.  Combine these hidden sugars with the sugar you consume by choice, and your sugar intake could push the national average of a detrimental 30+ teaspoons per day.  Excessive sugar consumption can lead to a multitude of negative health issues that include diabetes, heart disease, obesity, high blood pressure, tooth decay and increased risk of cancer.  Using a no nonsense approach can help you reduce your sugar consumption.













Strategies for Cutting Down





Identify the main sources of sugar consumption.  You may be in the habit of drinking several sodas, energy drinks, or sugary caffeinated drinks throughout the day. Perhaps your weakness is pastries or candy, either way it all adds up, and before you know it you are on a several tablespoons a day sugar habit.  All of these known sources of “extra” sugar can be reduced or even eliminated once you recognize the source and decide to cut down.









Reduce Added Sugar











 

If you’ve been adding three or more teaspoons of sugar to

your tea or coffee, make a gradual reduction by progressively adding less sugar to your drink over the course of two weeks, by the third week you should be able to not have any added sugar in your coffee or tea. You may discover that you actually like the taste better.














 If you drink several sodas, or energy drinks over the course of the week, start by cutting that number down by half for the first week, and then half again the following week. Replace the sugary drinks with water or unsweetened tea drinks.









Reduce sweets and candies.  Replace sugary snacks with real foods such as nuts, carrot sticks, or a small piece of fruit can be an effective way to lessen your cravings. Consuming less sugar over time will lessen your cravings.









 

The key to Success:  Identify the sources of sugar you consume regularly and to get excited about cutting down your consumption. Once you’ve cut down your primary sources of sugar, you may soon see and feel improvements in your weight and your energy levels.













Read food labels to recognize added sugar: Ingredients on food labels are listed in order of how much exists in the product, if sugar is at or near the top, it should be avoided.  Sugar and sweeteners on food labels are often listed as:  high fructose corn syrup, honey, dried cane syrup, and sucrose. Typically these words for sugars and sweeteners will end in an “-ose”.    Be careful to scrutinize foods listed as No fat or Low fat as they are often processed to replace the fat with sugars or sweeteners. 














Combine high sugar foods with” unsweetened” versions to a 50/50 mix:   This will cut the amount of sugar you consume by half and still provide a “treat” when you choose to eat sugary snacks.  Eating less sugar over time will reduce your cravings for sugary foods.   

Cooking:  When you cook you can cut down on the amount of sugar you use. Sugar is needed in some baked goods like cakes and cookies to make them tasty. If you cut out all of the sugar, the product will be tough and flat. Most recipes will still taste great if you cut down on the amount of sugar by half.


















  Avoid Processed Foods:  Processed foods often contain high levels of both added sodium and sugars, causing them to be highly addictive and of little to no nutritional value. Eating processed food high in sugar a

rtificially stimulates a region of your brain called the nucleus accumbens to produce dopamine, the pleasure neurotransmitter. We crave this pleasurable feeling often, thus feeding the sugar addiction.  Avoid processed foods and replace them with real unprocessed food.  All the sugar the body needs can be found in whole grains, vegetables, fruits, and legumes.













Drink Plenty of Water:  Water can help reduce cravings at the molecular level, often if you think your body is craving sugar, it's actually dehydrated and craving water. 

 Your body needs plenty of water in order to stay hydrated and to metabolize food effectively, thus

helping to cut food and sugar cravings.  A rule of thumb to maintain hydration is to drink (8)- 8oz glasses of water per day.  Try adding a teaspoon of fresh lemon juice to your water to add flavor.   


















Try using Emotional Freedom Technique (EFT): The Emotional Freedom Technique or “Tapping” is an effective tool that is easy to learn, and can help stop your sugar cravings, lose weight, and curb other addictions.   For an expert demonstration on how to learn EFT and what it can do for you,click on this   video link.  http://www.boomerboost.com/health-videos















Use a High Potency Pro Biotic:  The term Pro- biotic means “good” bacteria.  Probiotics support immune system and digestive health.  Bacteria and yeasts feed on sugars, eating too much sugar feeds the” bad” bacteria.  Having the proper balance between good and bad bacteria can dramatically reduce your sugar cravings.  















To learn more about the benefits of probiotics please watch the following video by clicking the pro-biotic bottle below. .    













  









Your sugar cravings will not go away overnight.  However, with a bit of determination and a no nonsense approach, you can substantially lessen your sugar cravings by reducing the amount of sugar you consume, allowing to continue on your path to wellness.   For a comprehensive guide on the effects of sugar and how lessen its impact on your life, we highly recommend reading JJ Virgin’s Sugar Impact Diet.

 

 

 

 

 

 

 

 

Categories
Tags
Recent Posts
Archive

Have Questions? Let Us Know!

Contact Us Today!