Fifty-seven pounds! That's how much added sugar the average American consumes every year, way over the
recommended amount of six to nine teaspoons per day.
So, it's not surprising that the
nation's locked in an ongoing battle with obesity, type 2 diabetes, and
cardiovascular disease - all linked to excessive consumption of sugar.
Part of the problem is that sugar
just tastes great. The other part is that we aren't aware of how much sugar
there really is in everyday foods.
Are you ready to win your
independence from sugar and enjoy a healthier life? Here's how to get started.
1.
Know Your Enemy
Let's say you wanted to give up
eating apples. Now, unless you have a previously unheard-of addiction, you'd
simply stop buying them or find another fruit to eat, right?
So, why can't we do that with sugar?
The truth is that sugar has the same
effect on the brain as alcohol (which is also a type of sugar). It causes our
brains to release dopamine, the feel-good neurotransmitter.
That's why we feel cheated when we
give up sugar. When you understand that your sugar cravings are all in your
mind and far from life-threatening it's easier to cut it out of your life.
2.
Safety in Numbers
Nutrition labels are your first
defense against eating unknown quantities of sugar. Even innocuous-seeming
processed foods contain more sugar than you think.
Read the nutrition label on
everything you buy and try to avoid foods that list sugar in the top three
ingredients.
Remember that every 4 grams of sugar
equals one teaspoon of sugar and any fancy-sounding word that ends in 'ose' is
just another name for sugar i.e. lactose.
3.
Create a Diversion
You're likely to experience some
withdrawal symptoms when you first start avoiding sugar. These include
headaches and lack of energy.
Push through by distracting yourself
with exercise, phoning a friend, or indulging in a pampering beauty treatment.
These activities also release the dopamine you're really craving.
In this way can retrain your brain
to seek its fix in positive activities instead. This is a real win if you've
given up sugar to enjoy the benefits of losing weight.
4.
Plan Your Attack
Shopping wisely is one way to ensure
better eating habits. Check your labels and stock up on healthy foods instead.
Put these items on your list to help
you beat sugar cravings:
- Low-fat proteins
- Mineral water - rather add your
own fruit flavorings
- Fresh, whole foods
- Greens
Healthy snack options include
smoothies, nuts, bananas, berries, and coconut. Drinking or eating something
sour like lemon or water with a dash of lime juice, will distract your mind
while keeping your tastebuds occupied.
Embrace
Your Independence From Sugar
Once you've managed to kick the habit,
you'll start to love your new-found freedom from the clutches of sugar.
You'll have more energy and
experience improved health. Celebrate your independence with constructive
activities and embracing healthier diet options.
Browse our blog for more ideas on
making the most of your health and your life.
