I recently finished reading Sylvia E. Haskvitz’s (a registered dietician) Eat by Choice, Not by Habit and thought this particular topic she wrote on p. 90-92 would be very interesting to readers. Try the 10 steps and see if it helps you! It’s worth trying if you’re constantly craving sugar, yes? I’d like to know which one really worked for you so please share your results in the comments section below! 😀
The following steps will reduce your desire for sweets by altering the chemistry of your blood and brain, including stabilizing your blood sugar and stimulating serotonin and other brain chemicals that keep you content without wanting a cookie:
1) Have a nonsweet breakfast containing a protein-rich food (e.g. eggs, lox, smoked fish, lean poultry sausage, soy products, beans, nuts, or seeds). [Since I’m egg and lactose intolerant I enjoy making a silken tofu smoothie. Yum!]
2) Include adequate, high-quality protein at LUNCH.
3) Avoid EXCESS raw fruits, raw veggies, and juice. Fruits and especially juices are high in sugars, which can leave your blood sugar low and create a desire for more sweets.) Raw fruits and veggies also are energetically very “cooling” in Eastern nutrition, a quality that can drive up your desire for food that is “warming” like sugar.
4) Include cooked leafy greens daily, especially if chocolate cravings are a problem.
5) Drink green tea daily. It helps maintain stable blood-sugar levels, thereby minimizing cravings for sugar.
6) Avoid artificial sweeteners. Your body may respond as if they are real sugars.
7) Bite the bullet and reduce REFINED sugars (sucrose, fructose, fruit juice, honey, and syrups). [I like using Agave Nectar].
8) Get adequate, full-spectrum lighting. Natural light is essential for the brain to produce serotonin, the calming brain chemical that prevents sugar cravings. Take a 20 min walk outdoors in the early morning, sit near a bright window, or use full-spectrum lighting in your workspace.
9) Include an essential-fat source, such as flax seed meal, pumpkin oil or hemp seed oil, or the omega 3 fatty acids DHA and EPA in fish oils. [I enjoy the crunch and nutty flavor of flax seed meal on top of tofu smoothie…it’s replaced my frozen-yogurt with oreo crunchy topping fix! I also take a fish oil capsule.]
10) Try supplements of magnesium (350 – 500 mg) and chromium (200-500 mcg), minerals that stabilize blood sugar, or the herbs gymnema sylvestre or fennel leaf, or licorice root. Licorice root tastes sweet, plus it stimulated the adrenals, which can boost energy in someone with weak adrenals. In large amounts, licorice may raise blood pressure, so eat in moderation.
This is some great advice, Sylvia. Thank you! Thanks to the person who loaned the book to me also (you know who you are)!
Besides information on WHAT to eat learning the difference between REAL and FALSE hunger and HOW to eat more mindfully may help you break free from self-sabotage overeating once and for all. If you struggle with comfort eating, stress eating, emotional eating, any type of chronic overeating there is a Mindful Eating AdventureShopTM this Fri 10 Feb 7-10pm and Sat 11 Feb 930a-5pm. For more details go to:
Namaste (“I honor the Spirit in you which is also in me” -Deepak Chopra)
Julie Chiu, RN, MS, CHC, IC® a Columbia-trained IT nurse, author, certified health coach facilitator (NSHC), and Intuitive Eating Pro® counselor coaching people in achieving positive behavioral changes to improve their health and well being. Her passion is to free her clients from whatever unhealthy habits currently entrenched in.
Julie privately health coaches individuals internationally. For a free introductory phone/Skype health consultation email her for an appointment (limited time only). She also hosts Mindful Eating AdventureShopsTM in Hong Kong. People are registering for the next group workshop on Fri & Sat 10 & 11 Feb. Interactive small group sizes. Limited class size allows for personal coaching within the group (max 10 people). Sign up today before it fills up. Registration: http://www.mindfuleatinghk.com/events/schedule.