Week two of the Desert Island challenge seems like it would be easier if we really were on an island: six days with no refined sugar. Can you do it? Yes!
First... why? If you know why, you can deal with how! Refined sugar robs us of nutrients. It overloads our taste buds, masking the real taste potential of fresh fruits and vegetables. Sugar is loaded with calories minus the vitamins- hence the term "empty calories." Sugar satisfies our hunger when our blood sugar levels are out of whack, which further confuses the body. Sugar spikes glucose levels in our bloodstream, giving us a quick high, which is then followed by an insulin glut and sugar low. The insulin roller coaster ride is one with a big toll on the body: lowered metabolism, mood swings, premature aging, decreased mental ability and weight gain.
Then why the cravings? Because the stuff is tast-ee to the Nth degree. Because our culture revolves around self-satisfaction, marketing through intoxicating scents, group eating and having fun. Sugar is social, sensual(fulfills sensory needs) and satisfying...in the short run.
So how can you meet these needs and kick the sugar addiction?
First, your body will crave less and less sugar as you feed it the nutrients it needs. Eating a rainbow will not only make you look great because of weight loss, but colorful foods feeds the body's largest organ- your skin- and makes us younger. Literally. A great book on the topic of age reversal and nutrition is the Perricone Prescription. He discusses how refined sugars actually slow collagen production and cause us to age... and how greens, carrots and other colorful foods actually slow or even reverse this process.
If you are hydrated and well fed, eating at least six small meals a day, then your body's survival system won't have to kick in! Your cavewoman ancestor gene won't tell you to kill a donut to survive a glucose low. Your blood sugar will already be balanced and the cravings will be less.
Eating, eating, eating is the key. Emotionally, when you have a plan and proactively pursue your nutrition, you will not have the resentment of being denied food. Cutting out sugar will not be seen as a punishment. This isn't a diet- this is your nutrition. The days of dieting ended at about age 25. It's all about how we'll live for the rest of our lives.
Cheat day... you need one. Food is social and it is sensory- we need our outlets, we need pleasure. But we have to earn it, and see it as the treat, not the norm.
The first days sugar-free could be difficult physically, just as a warning, if you do not feed your body. There is sugar withdrawal, and headaches are normal. Let your body detox. Drink enough water to flush the old sugars and salts out, and hang in by feeding your body on purpose. Health doesn't happen on accident, just as happiness does not. We have to choose it!
Ideas for sugar craving:
1. Get your menu together asap. Plan all three meals, snacks, beverages, etc.
2. Predict pitfalls. If you have a Costco size bag of Peanut M&Ms... take it to one of your clients!
3. Ask someone to do this with you. Call her or me when you are tempted! 801.792.3792
4. Analyze your craving: are you hungry? Are you thirsty? Are you stressed? Are you trying to reward yourself or show yourself who's boss?(What need is your craving try to satisfy?)
5. Go shopping. Get your cupboards stocked with lots of fruit, yogurt, raw nuts, low fat cottage cheese, water, etc. Here are some of my favorite treats:
a.frozen blueberries in soy milk (it turns to ice cream in minutes)
b.raw almonds and dried cherries
c. canned sugar-free fruit, especially peaches, with cottage cheese
d. smoothies! I will post recipes for a bunch of them. These are sugar free and unbelievable
e. fruit, fruit, fruit: pineapple, kiwi, mangoes, bananas, fruit salads, etc.
f. protein drinks: these can be hit and miss, but Wild Oats and Costco have some excellent chocolate choices.
g. Oatmeal, warmed fruit and spices. You can make sugar-free cobblers.
