Welcome back to SUGAR SCHOOL! Please turn in your homework and take your seats…
Sugar School Syllabus Refresher
4-week series….
Lesson 1: How To Be A Sugar Sleuth
Lesson 2: How To Break Up With Sugar
Lesson 3: How To Swap Sweet Treats
Lesson 4: How To Bust Sweet Cravings
Lesson 2:
How To Break Up With Sugar
Last week’s focus: FINDING added sugar.
You created a list of products & recipes with added sugar. You may be surprised at just HOW MUCH is in everything, even the healthy stuff!
Now that you know how to FIND added sugar, it’s time to BREAK UP with it!!
Here are the TWO STEPS:
1) Swap Your Sugary Foods
(stay tuned for week 3)
2) Practice Craving Buster Tricks
(stay tuned for week 4)
BUT…..
Before we do those 2 steps we have to get your BODY READY to crave less sugar. That’s what this week is all about!
There are 5 science-based things you can do to help your BODY crave less sugar:
1. FIBER
Eat a high fiber diet (30-38g/day). Fiber helps to balance blood sugar & feed good bugs in our gut. Good bugs = craving busters.
Fiber Filled Foods: apples, avocados, broccoli, chickpeas, chia seeds, jicama, oats, pears, prunes, popcorn, raspberries, etc.
2. PROTEIN
Eat enough protein (13-25g/meal). Protein may help to control cravings by increasing homovanillic acid, which is associated w/ higher dopamine levels and fewer cravings.
Protein Rich Foods: Greek yogurt, kefir, eggs, chicken, salmon, sardines, turkey, beef, nuts, seeds, beans, lentils, etc.
3. MOVEMENT
Go for brisk walks. Even just a 15-minute brisk walk can reduce cravings for sugary snacks like chocolate.🍫
4. SLEEP
Get 7+ hours of sleep. Women who slept fewer than 7 hours/night ate an additional 500-800 calories of mostly junk food. Not getting enough sleep 💤 increases hormones called endocannabinoids which have been linked to munchies.
5. LIGHT FASTING
Fast for at least 12 hours. Studies suggest that fasting may improve blood sugar and insulin levels. Eat your meals in a 12-hour window (think 8am to 8pm) & then give your body an eating break for the next 12-hours. Note: If you have health issues, check w/ a professional before fasting.
HOMEWORK: “Grade” yourself in each of these 5 areas. Aim to improve any low grades to help your body crave less sugar. This will also make the next 2 weeks of SUGAR SCHOOL easier!
✨EXTRA CREDIT✨
Get your MIND READY to crave less sugar. Stop saying “I am addicted to sugar”, “I am someone who loves sweets”, etc. All of those things become self-fulfilling prophecies. Change your self talk, change your life.💥
