Why Do You Eat Sugar?

HOW SUGAR CRAVINGS CONTROL YOU

Sugar impacts every part of your body – literally every aspect of your well being. Sugar controls even the strongest of people. If you want to improve your overall health, taking a look at your relationship with sugar is a good place to start.

HOW TO STOP SUGAR CRAVINGS

First, why do we eat sugar? The list is endless. It tastes yummy and satisfies that sweet tooth. You are bored, stressed, overwhelmed, or simply having a bad day. Sugar brings a sense of comfort and security amidst the chaos of life. Sweets are conveniently placed throughout every grocery store and highlighted in every restaurant menu. The ease and accessibility of sugar are too much to withstand.

Sugar bombards our life. It affects our emotions, physical health, self-esteem, and personal development. Learning how to stop sugar cravings is easy. Actually implementing the behaviors needed to change your relationship with sugar is the difficult part. You must become aware of your sugar cravings and recognize how you respond to them.

Consuming daily sugar might be how you get through each day. But it doesn’t have to be. If you see sugar as a toxic, dysfunctional component of your life, it’s time for a change. It’s time to break free and take a stand against your sugar addiction.

WANT TO START A SUGAR-FREE DIET?

Do you feel you are a sugar addict? When deciding to cut out sweets and begin a sugar-free diet, understanding how sugar works within you is a key component to success. You need to know exactly how to combat your enemy.

The Sugar-Zen program helps you make changes that will stick long-term. The program teaches you how to stop sugar cravings while working up to a sugar-free diet. Choosing to start the program is your first step to freedom.

Curbing Sugar Cravings through Baking

sugar cravings, sugar free diet

 

Curbing Sugar Cravings through Baking

I live under the assumption that, at the end of the day, there’s no problem baking can’t solve. Friend having a hard time? Cookies. Don’t know what to do for a special occasion? Cake. Your bananas going bad? Banana bread. It might seem like, on a sugar-free diet, baking would turn into more of a problem-causer than a problem-solver.

 

Baking on a Sugar-Free Diet

So, here’s another problem to be solved by the magic of baking: Trying to avoid sugar but can’t kick the cravings? The solution – try baking without sugar. This idea might sound like a pointless exercise in frustration and futility, but there are lots of ways to whip up all those treats you miss that will satisfy not only your desire to bake but your sugar cravings as well.

 

Sugar Substitutes

Baking with stevia can be kind of tricky. It’s a little off from the texture and sweetness of sugar (stevia is actually much sweeter) so you’ll have to find special recipes that adjust for the differences. Another solution is xylitol – it’s also all-natural. You can use it to just straight-up replace sugar in pretty much any recipe (the only exception being that it doesn’t caramelize), so that makes life a little easier.

 

Fruit

My favorite way of baking without added sugar is using fruit. Something about it just feels healthier to me than sugar substitutes and kicks the sugar cravings just as well. Of course, if your sugar-free diet includes a ban on sugar in any form, this is not for you – fruit has natural sugar. If you’re not being quite so strict, bananas and applesauce are my go-to sugar substitutes. Ripe bananas have lots of natural sugar (and taste awesome), and mashed up you can use them to substitute for not only sugar but also oil, too. The same goes for applesauce, though you want to check and make sure that the applesauce you’re buying isn’t loaded full of added sugar. Either of these fruit options are easy substitutions – one cup of pureed banana or applesauce for one cup of sugar. Cut down on the moisture (oil or milk) in the rest of recipe, though – there is such a thing as too moist.

The moral of the story here is that a sugar-free diet doesn’t have to be miserable, it doesn’t even have to be all that different than normal life. You don’t have to be constantly dogged by sugar cravings, sullenly eating celery in the corner. Just a little applesauce can make all the difference.

The Way I Learned How to Stop Craving Sweets

How to stop craving sweets

 

The Way I Learned How to Stop Craving Sweets

By Elena Gillis

I grew up in a family where food was a big deal. Unlike a lot of my friends who ate cold cereal for breakfast, my mom would make us homemade waffles, or a fresh loaf of honey wheat bread with butter and jam. The minute we got home from school I could sense the aroma of freshly baked blueberry muffins before I saw them waiting for me on the counter. I grew up loving food, and my mom passed down to me a love of baking sweet breads, muffins, and desserts.

 

Out on my Own

When I moved out of the house and went to college, I had to learn how to fend for myself. As a college student, I didn’t have a lot of time to bake, but I missed my mom’s muffins! A lot of times between meals I would run to the vending machines before my next class started and grabbed an oatmeal crème cookie to give me a quick sugar fix that would last me a few hours. I wanted to figure out how to stop craving sweets! I wanted to adjust my focus during the day and stop worrying about food so much.

 

Enter the Water Bottle

To start changing my habits, I began carrying a water bottle with me everywhere I went. I have always been a water drinker, and I never much cared for soda or juice or any other kind of drink. I decided that if I was going to learn how to stop craving sweets, I needed to take a swig of water every time I felt the urge for sugar. I found that most of the time when I actually thought I was hungry, I was really thirsty. Drinking water helped fill up my stomach before I ate a meal so I wouldn’t binge on sweets. Plus, as a great side effect, it helped me get rid of headaches and allowed me to concentrate more in class. Without my stomach rumbling and my brain telling me to feed it sweets, I was able to focus more on what the professors were saying.

 

How to Stop Craving Sweets: Stop Making Them!

This may seem like a no-brainer, but I would find myself wanting sugar, and then I would feed that craving by making a huge batch of cookie dough and going to town. So I willed myself to eat an orange or some other kind of sweet-tasting fruit to curb my cravings for sweets. That helped a lot!

I still crave sweets from time to time, but the habits I developed in college have stuck with me as a stay-at-home mom. My kids and husband know I enjoy baking, and there are almost always homemade cookies readily available, but I don’t feel enslaved by my sweet cravings anymore.

https://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html

“I Quit, Sugar.”

I quit sugar, quitting sugar detox

 

“I Quit, Sugar.”

 

Dear Sugar,

It pains me to say this, but I must break up with you. It’s time to quit because our relationship has become unhealthy. I turn to you for relief. Or when I’m sad. Or depressed. Or anxious. Or stressed. Heck, even when I’m bored. Sure, you’re intoxicating at first. Then I get sick of you. Just plain sick. And then I get sick without you. The initial intoxication becomes detoxifying. I go through withdrawals. So, I’m quitting, Sugar. Sure, I’ll feel listless, and my head will ache, at first. But I know that in the long run, it’s best. I think we can be friends. You know, meet for an occasional fresh fruit salad. Or frozen fruit dessert. But the constant cravings, the clandestine meetings, the painful regret…. I’m tired of all that. It simply has to stop. I know I’ll thank me later.

Most sincerely, most of the time,

Me

 

Taking a new approach to an old habit.

Perhaps writing an “I Quit, Sugar” letter personifying sugar seems odd. I prefer to call it a “creative approach” to an old problem. In this case, quitting sugar. Detox can be tough. That’s also how I know I’ve been eating too much sugar. After quitting, there are physical symptoms. I get listless. I get headaches. I get cranky.

 

I started thinking differently before I quit sugar.

As Einstein is supposed to have said, insanity is when we do the same thing over and over and expect different results. Most therapists agree that a change in behavior requires a change in thinking. When just the behavior changes, the change seldom lasts. I might say, “I quit sugar,” and even do it for a time. But, after quitting sugar, detox symptoms set in. Then I give in, feel bad about myself, and try quitting—all over again. I become convinced it’s my lack of willpower. However, willpower is a limited resource for all of us. So the cycle continues: indulging, shaming, stopping, craving, indulging, shaming, stopping, craving, and so on.

 

Willpower vs. the mesolimbic pathway, metabolism, hormones, peptides and plenty more.

Upon quitting sugar, detox symptoms are unavoidable. In a later blog I’ll summarize the biological shenanigans that wreak havoc when we declare “I quit sugar” and try to do so. Even when combined with all the determination of Joan of Arc, defeat happens. Willpower needs reinforcements.

Rather than beating oneself up for “not trying hard enough” or being “weak,” kindness should be the golden rule. When quitting sugar, detox and all the rest can be handled with new strategies. So, start by thinking differently. Don’t be mad at yourself for “not trying hard enough.” Be proud of yourself for trying in the first place.

 

Sugar-Zen offers a proven daily online support program that includes these strategies for quitting sugar, detoxing and helping you stop sugar cravings with a stimulant free, all-natural supplement

[Kim, I don’t know if there is somewhere to put this or even if we should add it, but here it be]

Laurie Campbell, M.S., received her Masters Degree in Mental Health Counseling at UNLV, with an emphasis in addictions, and has been a volunteer counselor for years. She is a former drug, alcohol and nicotine addict with two decades of sobriety. She also deals with Bipolar II and PTSD. She considers herself to be “sugar-dependent,” a milder form of addiction, and tends to eat sweets when things aren’t going well (and, admittedly, sometimes when they’re going just fine).

How Can I Stop Sugar Cravings, NOW!

How to stop sugar cravings

 

Here’s a familiar story for anyone who’s tried to cut back on sugar: One day you decide: no more sugar. For a couple of days, you’re on fire. You’re eating healthy; you’re feeling great. Then come the cravings. Maybe it’s chocolate, maybe ice cream, you crave some treat, and the need just won’t give up.

 

Why Sugar Cravings?

So why? When we have such good reasons and such firm determination to leave sugar behind, why do we just keep coming back? Figuring out how to stop sugar cravings means figuring out why they happen at all. The reaction we have to sugar is mostly chemical – as with many cravings and addictions, dopamine is the culprit here. When we eat sugary treats, our brain rewards us with a hit of dopamine. And since dopamine makes us feel good, sugar makes us feel good, for a short time, anyway.

 

Out of Sight, Out of Mind

Turns out, when we just see sweets, our brain starts to release dopamine. A glimpse of that ice cream you’ve got tucked away in the back of the freezer can get those chemicals going.  It might seem obvious, but it’s a simple little how-to: stop sugar cravings by avoiding even the sight of sweets. Even the anticipation of a sweet treat feels good when we’re trying to avoid sweets. We want to feel better, so we tend to eat whatever has triggered the craving in the first place.

 

Getting Your Fix

We crave that dopamine release for lots of reasons. When we’re depressed or feeling down, our brain wants that quick fix. Pause, and remember how to stop sugar cravings by doing other things that can lift our mood. Healthier foods—like fruit, milk, or yogurt—contain natural sugars that can give us a boost. Exercise releases endorphins that elevate mood. So does laughter. A hug or a cuddle (when available) can boost our mood as well. Getting the right amount of sleep can keep us from feeling like we need a boost in the first place.

 

There isn’t one simple, silver-bullet answer when it comes to quitting sugar. So, if you’re asking yourself how to stop sugar cravings, remember that there are a few steps you can take to accomplish your no-sugar goals.

  • Avoid seeing or thinking about sugary treats as much as you can.
  • Do something else to make yourself happy or content. Take a walk, talk to someone you love, watch a movie that makes you laugh.
  • Eat something healthier than a sugary treat.

Explore the possibilities for finding happiness outside junk food, and you just might find life is better without all that sugar.  

Sugar-Zen also offers an all-natural supplement to help you stop sugar cravings, as well proven daily online support program.

Former Sugar Addicts Share Best Secrets for Kicking the Habit

Do your sugar cravings seem to be even more out of control during the holidays? If every corner you turn you are fighting the battle to stay strong on your I quit sugar resolve, but are continuously tempted, let us help. A few former sugar addicts have gathered together their best tips for kicking the sugar habit to the curb-no matter what time of the year you try.

Just DO It!

No, we are not stealing the famous Nike slogan here. Our advice is to stop putting off til tomorrow what can be done today. The longer you wait to quit your sugar addiction, the less likely it is to actually happen. There is always another excuse, or another holiday or event right around the corner, but there are other ways to celebrate than with sugary foods. Start today!

Become a Label Reading Expert

Knowing the many names sugar is snuck into your food is the first step, and reading labels like a detective is next. Whether you have a coupon for a brand you have never used or a friend raves to you about an amazing new sauce you must try, read the labels first. Without checking for hidden or added sugar content, you will never be able to fully say I quit sugar.

Beware of the Inner Aisles

When planning your grocery shopping trip, plan to spend your time around the perimeter of the store. The inner aisles are typically where sugar laden, prepackaged and over processed foods are stored. If you avoid them completely, chances of putting something with added sugar in your cart are slim.

Give Yourself Two Weeks

Sugar cravings will be drastically reduced, if not completely eliminated by simply going for two weeks without sugar. These two weeks will be hard as you go through withdrawal symptoms which may include irritability, mood swings, headaches, and even shakes. But, don’t let yourself cheat no matter how hard it gets!

Practice Therapeutic Journaling or Mindfulness

Whether you write all your feelings in an I quit sugar journal, or become more aware of the thoughts and feelings you have toward sugary treats, both of these techniques have been used to help people overcome sugar addictions.

Make a Meal Plan-and STICK to it!

Before heading out the grocery store, make a plan of what you will eat at every meal for this two week period. Write down only ingredients needed to make those meals on your list and purchase only what is on your list. Having your plan in hand will help you to be strong when surrounded by your old favorite temptations.

By following these tips, you too will be able to overcome your sugar cravings and be well on your way to living a sugar free lifestyle.

 

Eliminating Sugar Through Mindfulness

Mindfulness has become quite the buzzword of late, and has been used to help people overcome some of their biggest challenges including sugar cravings. But, what exactly does it mean, and how can one become more mindful of what they are eating? Here are our best tips.

Mindfulness Defined

Mindfulness can be defined in two ways:

1: The state of being aware of something

2: A mental state achieved by focusing one’s awareness on the present moment while also acknowledging feelings, thoughts & sensations

Put simply, being mindful allows you to live in the present moment and be aware of feelings and thoughts you have toward any given situation. By practicing mindful techniques, people all over the world have been able to overcome even their toughest addictions or challenges.

Mindful Eating

Since being mindful includes being fully aware of what is happening both within and around yourself at any given moment, mindfulness can be applied to any daily activity, including eating.

Being mindful of your food choices includes taking notice of smells, flavors, colors and textures of the food you eat. To be fully aware of these things, you should rid yourself of distractions like reading, watching TV or playing on the computer.

To become more aware of your food choices, we recommend starting slow and eating one meal per day, paying close attention to the details of the food selected. Eat slowly and aim to take a full 20 minute period to eat your food. To enhance your experience, and help you slow down try holding your utensils in your non-dominant hand, or using chopsticks if you don’t usually. Take smaller bites and focus on chewing each to its fullest.

While enjoying your meal, think about where it came from. Is your food sugar laden and mass produced, or did it come from a farm, to the grocery store and into your home for preparation and cooking?

I Quit Sugar Through Mindfulness

Being able to completely eliminate your sugar cravings through mindfulness alone will take time and practice, but it can be done. Along with the tips listed above, being mindful means being in touch with your inner emotions. Before opening the fridge or raiding the pantry ask yourself if you are really hungry, or if wanting to eat is coming from habit, boredom, sadness or loneliness, celebrating or some other emotion. If you are not truly hungry, go for a walk, call a friend, read a book, drink some water or participate in some other activity to keep your mind off of food.

Mindful eating will not only reduce your daily caloric intake, but will also help you make better food choices in the long run, and enjoy more fully the foods you choose to enjoy.

How to Break Sugar Addiction with Journaling

Halloween and other holidays are right around the corner, and with them come out of control sugar cravings. If it seems that everywhere you turn there is another sugar-laden treat waiting to tempt you into eating it, therapeutic journaling may be for you.

What Does Journaling Have to Do With My Sugar Cravings?

Much like new dieters find comfort in keeping a food diary, those determined to join the ‘I quit sugar’ club can benefit from keeping a therapeutic journal. You don’t have to be a professional writer–or even like writing- to find release in this type of journaling either. Here are five tips to be successful with your I quit sugar journal:

  • Remember this is not English class: What you write in the journal is completely up to you. No need for proper grammar, sentence structure or even spelling. Write whatever comes to mind, the trick is just to write.
  • Don’t be PC: These days we almost have to walk on eggshells so we don’t say something that someone else finds offensive. In a journal–there is no need for that! Writer about your true passions, things you hate and fear without worrying about what other people think. This journal is for your eyes only and should be a reflection of your true self.
  • Write about your ideal day: Think of how the perfect day would go from the moment you wake up to the moment you go back to bed. Include things like how you would spend your time, who you would be with, what you would be feeling. Don’t include the stress of everyday life, just perfection.
  • Write a letter of forgiveness to yourself: If you have struggled with sugar cravings for some time, you may struggle with guilt or shame. Remember that sugar addiction is not a character flaw, and you can forgive yourself and move on.
  • No rules about the frequency you write: If it feels natural to write everyday-go for it! If you feel like once a week is enough-do it! This is a means for you to overcome difficulties with no rules attached.

4 Benefits of Keeping an I Quit Sugar Journal

If sugar is your crutch when you feel stressed or overwhelmed, keeping a journal can be beneficial. Look for these four outcomes from your journaling experience:

  • Stress Relieving: Writing in a journal allows you to explore your true feelings and reflect on situations so you can get a better handle on them. Letting go of negative emotions is a great way to release and unwind, and keeps you from indulging your sugar cravings.
  • Set & Achieve Goals: There is an old saying ‘a goal not written is just a dream.’ Writing your goals for becoming sugar free not only helps you be accountable, but gives you more to celebrate when you achieve them!
  • Practice Mindfulness: Being mindful is more than just a buzzword, but allows you to get to the bottom of your sugar addiction and be more careful in situations that cause you to indulge.
  • Discipline: While journaling may not be for everyone, it does take a certain amount of discipline–as does overcoming your sugar cravings. Establishing he habit of journaling may help you become more disciplined in other areas of your life as well.

How Much Truth is Behind Research Funded by the Sugar Industry?

If you are one of the many people who is constantly faced with sugar cravings, recent discoveries may give you the final push you need to break up with sugar for good.

A report released earlier this month detailed the involvement of the sugar industry in funding research which would downplay its affect on a persons health. While this is not a new practice among the food industry, the documents found are nearly 50 years old, and prove how the sugar industry has been producing research which diminishes the effects sugar has on heart disease for decades.

The documents go back to the 1960’s and show how even then the sugar industry was trying to fight public opinion that sugar had a large effect on heart disease. To downplay this opinion, scientists were paid by the Sugar Research Foundation (now known as the Sugar Association) to push fat as the main culprit of heart disease. A review of these newly found documents shows a 1967 study where Harvard scientists were paid the equivalent of $50,000 each in today’s dollars to blame cardiovascular disease on saturated fats while downplaying the effects of sugar. Not only did the Sugar Research Foundation fund this study, they also reviewed the results before allowing the study to be published in the New England Journal of Medicine.

While reviewing this study, Marion Nestle, a public health professor at New York University commented about the influence food industries have over influential research. “The documents leave little doubt that the intent of the industry-funded review was to reach a foregone conclusion,” writes Nestle. “The investigators knew what the funders expected, and produced it.”

Nestle also drew the conclusion that these practices of funding research to push a food industry’s agenda are far from ancient history. These practices continue to happen today. In the last several decades, the link between fat and heart disease has been an oft studied topic, but a 2010 study found there is no link between the two. The role of sugar, on the other hand, is still being debated.

If you have decided it is time to quit sugar, but are not sure you can do it on your own, Sugar-Zen can help. As an all-natural food-based supplement, Sugar-Zen helps reduce your sugar cravings for good. Our clear and supportive plan put you on the path to freedom from sugar, and help you feel more in control again. Join the many people making this their year to quit sugar for good, and learn more about Sugar-Zen here.

 

 

How to Give up Sugar for Good

Anyone with serious sugar cravings knows that giving up sugar for good may seem impossible. However, with the use of Sugar-Zen, you can be on your way to saying I quit sugar for good!

What is Sugar-Zen?

In the battle against sugar addiction, Sugar-Zen may very well become your best friend. Our capsules are all natural and food based and are proven to aid in the reduction of sugar cravings. Our program consists of four levels which, as you progress, will provide you with the support you need to end your sugar addiction forever.

 How Does Sugar-Zen work?

While some people don’t consider themselves as addicted to sugar, they still can’t seem to break up with the stick substance. Sugar-Zen helps you get in control of your sugar cravings by providing naturally derived nutrients delivered directly to the small intestine rather than the stomach. This method is consistent with scientific research performed over the past two decades and helps you put an end to the sugar cycle.

Sugar-Zen System and Levels

Sugar-Zen developed our program to help people at all levels of sugar addiction. Whether you live a vegan or Paleo lifestyle and are trying to cut out all starches, or at the opposite end of the spectrum and just trying to consumer less sugar on a daily basis, Sugar-Zen will work for you. We recommend starting at level one and staying in each level for at least two weeks as you progress through the program. This ensures long-term success. Here is a break down of the four levels of our program:

Level 1: This level helps those looking to be more in control of their sugar cravings and just beginning the journey toward quitting sugar for good. Learn how to be more mindful of the sugar in your foods and pay attention to what is going in your mouth and in your shopping cart.

Level 2: This level teaches you about natural sources of sugar and limiting your sugar intake to those sources. these include honey, agave, maple syrup, and more.

Level 3: Learn how to focus on whole foods. During this level your only sugar intake will be that found in whole foods including fruits, vegetables and whole grains.

Level 4: The final level of becoming sugar free for good teaches our members to restrict foods that raise insulin levels. When you do this, you will experience the increase of energy and other health benefits discussed in our emotional benefits of quitting sugar blog.

Will Sugar-Zen Help You?

By getting your own sugar cravings under control, you will also be able to teach your family about the importance of a low or no sugar diet. Think of the impact this decision to break up with sugar could have on future generations! To begin breaking free from sugar with Sugar-Zen, learn more here.