How to Kick the Sugar Habit

One of the most common complaints I hear from clients is that they just can’t control their sweet tooth. Though many of us want to lower our sugar intake, it’s hard to conquer those sugary cravings.

From dealing with my own sweet cravings, as well as those of my clients, I’ve devised a strategy for reducing the urge to eat sweets and gradually eliminate excess sugar from meals and snacks. Warning: this is not easy! But if you stick to the plan, you’ll find that you’ll be able to jettison many empty calories from your diet.

Here’s your step-by-step guide:

1.   Say goodbye to sugary beverages.

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet. So if your day is filled with soda, sugary tea, coffee or energy drinks, this is the first place to cut back. Quitting your favorite soda can be hard, but many people find that keeping the ‘fizz’ without the sweetness can help.  Swap sweetened (including artificially sweetened) beverages for no-calorie sparkling or seltzer water. For flavor add a twist of lemon, orange or lime. If you’re a sweet coffee or tea fanatic, cut the amount of sugar you use by half each week, until you are down to 1 teaspoon or less per beverage.

2.  Nix sugar substitutes.

Perhaps you’re tempted to slash calories by switching to an artificial sweetener. Not so fast! Research indicates that sugar substitutes may not help with weight loss. What’s more, studies show that artificial sweeteners, precisely because they are sweet (even sweeter than regular sugar!), may encourage sugar cravings and sugar dependence. Reset your palate by eliminating sugar substitutes.

3.   Eat mindfully.

When the urge to grab that doughnut or chocolate bar hits, take a moment to “check in” with your feelings. Are you really hungry? Stressed? By staying in tune with what’s really behind your cravings, you can gradually take control. Sometimes a break from work, a short walk, or a chat with a friend can soothe the need for sweets.  When you do eat, do so without distraction. By turning our attention inward when we eat (that is, not toward the television, computer, or phone), we can experience the true intensity and pleasure of food.

4.   Know sugar when you see it.

Always read the Nutrition Facts panel and ingredient list for packaged foods and beverages. If “sugars” on the label are more than 8 grams, go directly to the ingredient list and if you see a form of added sugars there, put the product back on the shelf. If there is no sugar in the ingredient list, it means that the food or beverage contains natural sugars; we don’t worry about them because your body processes them differently than added sugars. (See #5 below)

Common cues that equal added sugar in ingredient lists include sucrose, dextrose, sorbitol, mannitol, honey, agave, dextrin, maltodextrin, high fructose corn syrup and any other syrup.  For the most part, if there is an “-ose,” or “-ols” it means it’s a sugar. Sucralose is a sugar substitute.

5.   Go “natural”.

If you’re fretting that a life without added sugar will lose its luster, you needn’t worry. Naturally occurring sugars found in fresh and dried fruit, plain yogurt, whole grains and even roasted veggies are still on the menu. That’s because these foods (unlike candy and other goodies) provide important nutrients like protein, vitamin D, calcium, vitamin A, vitamin C and fiber – you’ll be hard-pressed to find any of these nutrients in candy, cookies and soft drinks. Plus, fiber and protein take longer to digest, causing a less dramatic spike in blood sugar. They also make you feel fuller for longer. As you give added sugar the boot, make sure you’re incorporating servings of fruit, veggies and plain yogurt into your diet.

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Further reading:
The Truth About Sugar Addiction
Sugars and Sweeteners Quiz: Test Your Sugar Smarts
Video: Natural vs Added Sugars

By Katherine Brooking, MS, RD

Mindful Eating

The day is flying by. You’re running from meeting to meeting and need to refuel. Perhaps you choose your meal poorly -- and regret it later. But have you ever scarfed down a perfectly delicious meal without appreciating it? Mindful eating -- chewing slowly and savoring the smell, taste and sensation of food -- helps us achieve wellbeing and "brings to the surface the rich abundance of life available to us in every moment," writes Lilian Cheung, director of health promotion and communication at the Harvard School of Public Health and coauthor (with Thich Nhat Hanh) of Savor: Mindful Eating, Mindful Life.

Everyone has reasons for not eating mindfully, though. Reasons like:

But... I only have 15 minutes to eat. "When we eat mindfully and with awareness, we choose foods that we not only like, but those that are also good for our health and wellbeing," says Cheung. In other words, savoring your food is well worth the few extra minutes -- and you can do it no matter how much time you have.

But... I’m starving! Hunger pangs can be relentless. For that reason, Cheung advises that people center themselves with a few deep breaths before eating. "Eat slowly," she says, "so that you really enjoy it and get the food connection." (Eating slowly will help you eat less, too: It takes 20 minutes for your brain to realize you're full.)

But... when I'm craving something, I can't control myself. Ah, the mindless potato-chip binge... "We're beginning to learn more from neuroscience that eating the 'wrong' foods -- i.e., foods that are high in sugars and fats -- may overpower the pleasure centers in the brain, causing us to eat more and more despite the fact that we're full," says Cheung. Mindful eating helps us consider the impact of our food choices before we make them.

But... I can't unplug when I eat, because of work. "Mindful eating encourages us to eat with other people, instead of eating alone with the TV and our smartphones," says Cheung. Doing that allows us to be fully present with one another and gives us a better sense of one another’s state of being. When it comes to colleagues, a shared meal may take us further than a fast email reply.

But... mealtimes are chaotic in my house. "By being fully immersed in the present moment, eating slowly, and engaging all our senses, we get more pleasure from the sight, form, texture, sound, and aroma, as well as the taste of the food that we're eating," notes Cheung. Be the oasis of calm at your table. Model mindful eating for your children. Just because everyone else is scarfing their food down doesn’t mean you have to.

But... I like to eat dinner in front of the TV. It’s impossible to fully immerse oneself in a dining experience when you're watching TV. Sitting at the table, however, can set the stage for a mindful meal -- so make your dining space a supportive one, says Cheung. Attractive placemats and a single flower on the table can subtly transform the environment. "Every human society is known to value eating together as socially and emotionally important," says Rachel Marie Stone, author of Eat with Joy: Redeeming God’s Gift of Food. "When we eat together with others, we acknowledge our bodily needs and also establish some sort of community -- communion! -- with them."
Adds Cheung, "Eating mindfully not only nourishes both our bodies and our minds, it also helps us to feel grateful and compassionate."

Article Source
By Christine A. Scheller