S.W.E.E.T.S. Guide

THE S.W.E.E.T.S. METHOD
Create a Healthier Relationship with Sweets

Are you ready to transform your relationship with sweets?

Let’s explore the S.W.E.E.T.S. Method… a practical way to create a healthier relationship with sweets.

I love a good acronym, so here we go…

S: Spread Complex Carbs Through the Day
WHY: Your body needs carbs for energy and satisfaction. Feeding your body some complex carbs throughout the day makes you less likely to crave those less nutritious white carbs and sugar.

HOW TO:
Enjoy complex carbs at meals and snacks such as:
– whole grains like oatmeal, quinoa, whole grain bread
– beans & lentils
– starchy veggies like sweetpotatoes, corn, winter squash
– fresh fruit

W: Work on New Habits
WHY: Reaching for sugar can be an automatic habit you’ve trained yourself to do when old patterns trigger you. Experiment with new habits to gradually replace this auto-pilot sweet response.

HOW TO:
– Notice what people, places, things, feelings trigger you to grab sweets, and shake it up by doing something new.
– Ideas: Drink sparkling water, take a 5-minute stretch/dance break, stick your head out the window for a fresh air break, get cozy, make your coffee instead of going to the café, watch TV in another room, etc.

E: Eat Regular Meals
WHY: Skipping meals or going too long without eating can lead to blood sugar drops, often resulting in a craving for quick energy from sweets. Regular meals provide steady energy to reduce the urge for sugary pick-me-ups.

HOW TO:
– Aim to eat 3 meals a day to keep energy levels stable, your body needs to refuel about every 4-5 hours.
– Set and protect time in your calendar so that meals can happen.
– It’s not a luxury to make time for meals, it’s the right way to care for and maintain your magical body.
– Plan your meals in advance to avoid last-minute decisions that might lean toward sugary options.

E: Eat Protein & Fiber
WHY: Protein and fiber help you feel full and satisfied, reducing the likelihood of reaching for a sugary snack.

HOW TO:
– Do a pre-meal “plate check” to make sure there’s a protein source AND fiber source.
– Protein foods such as eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, edamame, tofu.
– Fiber foods such as fruits, veggies, whole grains, beans, nuts/seeds.

T: Train Taste Buds to Want Less Sugar
WHY: Gradually reducing sugar intake can help your taste buds adjust, so you naturally reach for sweets less often.

HOW TO:
– Slowly reduce sugar in drinks like coffee or tea.
– Opt for naturally sweet foods more often like fruit instead of sugary desserts.
– Experiment with spices like cinnamon and vanilla to add flavor without added sugar.
– Try a new low-sugar recipe every week to expand your dessert options (love this tip!)

S: Stop the Self-Fulfilling Prophecy
WHY: Believing you’re “addicted to sweets” or “have a sweet tooth” can become a self-fulfilling prophecy. Reframe your thoughts to support a new definition of yourself.

HOW TO:
– Replace “I can’t control myself around sweets” with “I can enjoy sweets mindfully.”
– When drawn to sweets, try this empowering thought: “I can savor sweets when I choose. I’m in charge of picking the time, place, and amount that feels balanced and healthy.”

With the S.W.E.E.T.S. Method, you can build healthier habits around sweets without giving them up. Which letter will you start with today? xx DJB