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THE FIX

Surrendering the Sugar Cravings


Surrendering the Sugar Cravings


Summer's a coming and gosh it feels good! For many, light is at the end of the tunnel as we dream of holding an Aperol Spritz in hand amongst a circle of girlfriends at brunch.

We are already receiving lots of messages about the best ways to get "summer ready" and we will start by saying you already are!  In today's edit, we instead explore one of the ways - Ditching Refined Sugars- to love our bodies right, which in turn can and will lead to visible, outer results.

Ditching over doing it on the refined sugars can yield so many undeniable benefits to our health, performance, mind and energy levels.  It reflects in our skin, upon our weight, in our emotions and within the tone of our skin.

When too many sugars interact with our skin's tissue, it causes glycation- a process which can increase the visible tone of cellulite.

Sugar Cycle

When you first reduce artificial and refined sugars, you will notice the energy dip for sure.

Sugar is a carbohydrate, which comes in different structures. The flavour of sugar delivers endorphins that can loosen us up and offer a characteristic "high."

Often, only afew moments have to pass after we consume something sweet until the craving is back and we are re-reaching for the next sweet thing to keep our taste buds happy and the sugar happy high going.  That is until we begin to dip and feel sluggish.  The cycle will repeat, creating an addiction that is likely entirely unconscious.  

Eating refined sugars - without the reinforcement of proteins or fats - can rapidly fulfil our cravings and give the body a quick jolt of energy. Yet, they nearly just as quickly leave us starving again and wanting more.  

Step by Step Instructions to Stop Sugar Cravings

  • Keep hydrated throughout the day.   Thirst can cause us to crave a hit of sugar.
  • Remember that their are plenty of natural alternatives to refined sugar sugars such as fruit! Our go to's include watermelon, strawberries and dates.
  • Be kind to yourself and give yourself a break. Reaching for sugar is often a reaction from a trigger. Also known as emotional eating, this behavioural pattern may take time to identify and work through. Talk when you need to talk and get to know your triggers so that you may begin, often with the help of a mental healthcare professional, to change the reaction to the triggers.  Numerous individuals reach for sweet and comforting foods when they're focused, discouraged, or enraged, however food does not tackle intense subject matters. Consider whether feelings are engaged alongside your sugar craving and whether you need assistance to discover different answers for those emotional issues.
  • Get moving. When the sugar craving hits, go for a walk to take your mind off of the food you're longing for.  We won't lie, this will not feel easy in the first days, but in a couple of weeks of fighting through the cravings, you will reach a point where you don't notice it and what's more, you will not even want the foods that seem unimaginable to not want anymore.
  • Pick quality over amount. If you really are craving sugar and about to  crack - no worries.  This isn't about self punishment, it is about trying to break through addictions to treat our bodies in the most loving and nourishing way.  So when we cave, choose quality, superb, wanton sweet food and take a little so that you enjoy it all the more.
  • Reach for organic, slow release energy products such as oats and honey when sugar longings hit.  The high fibre food sources will help keep energy levels up. 
  • To help support balanced energy levels, consider supplementing with B Vitamins in order to sustain energy levels throughout the day. Beautifully Nourished’s Energise was formulated with extra energy in mind.  The blend features Vitamin B12 and Vitamin B6, which contributes to increased energy-yielding metabolism and to high performing psychological function. Vitamin B5 contributes to improved mental performance and Vitamin B3 contributes to the reduction of tiredness and fatigue.
  • Consume healthy snacks throughout the day. Leaving excessively long gaps between meals may set you up to pick sweet, greasy nourishments that cut the appetite. When we hit the point where we feel starving, we reach for the quickest, closest thing to us, usually packaged goods with a high sugar content.  Eating every three to five hours can help keep glucose stable and maintain a strategic distance from nonsensical eating patterns. Stock up on food sources like nuts, seeds, and dried organic products.

We are not suggesting you cut out sugar completely, make no mistake, we will be with our Aperol in the summer.  Instead we recommend the 80, 20 principle.  Consume the healthier option, most of/ 80% of the time. 

 

We hope that you enjoyed your daily Nutrition and Wellness Fix. 
With love, Beautifully Nourished x 
 
Dr Ayesha Gulzar, PharmD, Doctor of Pharmacy, Research and Medicine
Editor and Founder: Katherine Elyse Blake, BSC Nutrition, ANutr

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