Updated: Apr 2
I'd like to share with you how I've learned to incorporate wine and chocolate into my life without gaining a single pound. It wasn't always this way. I was a chubby kid and a chubby young adult. Once I became a mother and had three kids in three years, I was left with a whole new level of chubby, a coffee and sugar addiction and suffered from chronic headaches.
In 2008, I had worked my butt off to become a Mary Kay Sales Director and was super excited to travel to Toronto where “Seminar” was being held so that I could have my official debut and walk across stage being noticed. I attended this three day event and as I strolled and smiled across that stage, something horrifying happened. I saw myself on big screen and was shocked at the person smiling and walking across the stage. I looked like Miss Piggy and was mortified at how I was projecting myself to the world. That was my moment.
I returned home and joined LA Weight Loss right away. I lost 25 lbs and got down to a size 6 for the first time in my life. But something was still not quite right. Even though I had lost 25 lbs I still suffered from lack of energy and chronic headaches. I was still eating what I like to refer to now as a “chemical shit storm” as I was being fueled by Red Bull, low fat puddings, granola bars, high sugar yogurt, and protein bars all presumed “healthy” foods. I was even baking with Splenda, no wonder I had bloating and headaches. I was now faced with being a slimmer, unhealthier me. This is not how I wanted to live my life as a mother or go through my 30’s.
I began to do research on my own and took a few nutrition courses and also became a Health Lifestyle Coach. And now I can share with you what I do to be balanced in energy, with no headaches, and healthy. I feel better than ever as I enter into my 40’s.
Now, I like to teach people on how to kick the sugar habit without giving up sweetness. Using these steps that I’m going to teach you today. It is my goal to help you connect the dots and show you exactly how you can do this too, no matter how far off track you’ve fallen.
A major challenge around kicking the sugar habit is that no one wants to do it, because it feels SO GOOD to eat it. Right?! Why does it feel so damn good? Let’s take a quick look at what’s happening in the body when you eat sugar, and why we experience that awesome sugar high.
Products containing lots of sugar usually don’t contain lots of fiber, fat or protein. Fiber, fat and protein slow down sugar absorption, so when those nutrients aren’t present, your blood sugar shoots up really fast, like to the top of a roller coaster.
Now at the top of this roller coaster, your brain is alerted. Your brain uses about 50% of your blood sugar at any given time, so any drastic rise or fall in your blood sugar levels cause your brain to flip out. So when you’re blood sugar spikes up, your brain and your body aren’t happy - to YOUR body THIS IS AN EMERGENCY.
So what does your body do? Your pancreas secretes the hormone INSULIN to bring your blood sugar back down.
Here’s the problem
We have spent a lifetime eating a lot of high-sugar, processed products - hey, I grew up in the 80's and 90's and that what was popular then - so insulin has gotten really used to doing its job too well.
When insulin is sent out, it doesn’t just bring your blood sugar back down into balance, there’s often too much insulin secreted, and our blood sugar dips way down. And that’s the blood sugar crash you feel after the sugar high – that shaky, spaced out, uncomfortable feeling.
So you’ve had a blood sugar crash - now what does your body crave when you are down there, in the middle that nasty crash? MORE SUGAR! And what happens to our blood sugar when we eat the sugar again? It goes up, up, up – back to the top of that roller coaster. And so the up and down cycle continues. Has anyone experienced that before? How does it feel? This is one of the reasons we start eating sugar and we quite literally can’t stop and crave it constantly. Because your body is actually trying to find blood sugar balance. So, the sugar craving is your body’s way of saying it needs something specific to restore this balance. The easiest and most convenient food to restore blood sugar balance when your blood sugar is in the toilet is sugar.
However, if we keep eating sugar, we will stay on that crazy craving roller coaster. And that roller coaster affects your mood, causes weight gain, and can lead to serious diseases like Adult Onset Diabetes.
And there’s a little more to the story…..
After the hormone insulin is sent out to take excess sugar out of the bloodstream, it has three places it can take that sugar: 1. Your brain 2. Your blood cells 3. Your muscles
Now if all those receptors are full because you’ve been eating a lot of sugar already, where does that excess sugar go? Yep, right on the hips. That excess sugar is stored as FAT.
Now here’s yet another not-so-thrilling thing. When your body is producing insulin to bring you down from the sugar high, it can’t produce what’s called glucagon. Glucagon is very important especially if you are trying to shed excess weight, because its the hormone that takes fat out of storage to be burned. So if you are eating sugar, not only are you probably storing some of it as fat, you also can’t release fat to be burned, because the sugar blocks glucagon production and fat-burning.
And here’s something else I want you to consider: these days, many health conscious people know their blood sugar levels go up and down on a sugar-induced high, but they often don’t realize the emotional roller coaster ride that accompanies this. We feel happy and energetic for a while and then suddenly, inexplicably, we find ourselves arguing with our friend or lover, or beating ourselves up in our mind. Our moods are all over the place.
Has anyone experienced that?
What I've experienced myself and I notice with my clients is that, when you’re not happy with an area of your life, like your career, your relationships, your finances, your workouts, your sex life, your family, where you live, the winter weather, it’s sometimes so much easier to reach for sugar than deal with what’s really going on.
And I totally get that.
A craving may seem like a pain in the ass, but what if cravings are a messenger to help you step into the best version of who you are? That would be pretty amazing!
“You didn't just come here for problems. You came here for solutions. So let’s look at how to get started on the kicking sugar without starving or giving up sweetness - even if you’ve never done it before.
7 Solutions to Craving Sugar
1. Check Your Bevvies! Sounds crazy, but sometimes sweet cravings are a sign of dehydration. So pound a glass of water, wait 5 minutes and then see if you still have the craving.
Also, too much caffeine mimics a blood sugar crash - you’re high for a bit but then you coming crashing down and crave….SUGAR, of course.
2. Satisfy your sweet tooth with sweet veggies, fruit and spices. Your tongue has sweet taste buds that demand to be satisfied, so don’t hold out on ‘em! Add naturally sweet foods & spices to your diet like squash, yams, carrots, beets, berries, figs, apples, cinnamon, coriander, nutmeg, cloves, and cardamom.
3. Sleep. For many of us, this is easier said than done. But if you’re constantly tired, your body is going to look for energy, usually in the form or sugar or caffeine. Power down an hour earlier than usual, and notice how your cravings disappear.
4. Check your protein.
This is a fun, cool fact - watch how much protein and what kind of protein you’re eating, especially animal protein. Eating too little animal protein can lead to massive sweet cravings. Eating too much animal protein can lead to sweet cravings. When I work with clients we find just the right sweet spot for protein intake so they feel satisfied.
5. Sniff out low-fat and fat free foods. When food manufacturers take the fat out of foods, what do they put in? Yep, Sugar
Movement is another kind of food for your body. It releases stress, makes you feel great and look great. When you don’t get enough, the body starts to look for other ways to blow off steam, like binging on Snickers bars
7. Create new post-meal rituals. If you’re a “dessert after your meal” person, one of things you might love about that is the ritual of it. What are other possibilities for post-meal rituals?
How many people know WHAT to do, but don't always do it? Yeah, most of us. That's because knowing isn't enough. It's not what motivates us to action. We are suffering from a high fact diet. We’ve got a lot of theory, but we’re not putting it into practice.
The 3 key ingredients that bring this all together are The Right SYSTEM, SUPPORT and ACCOUNTABILITY.
I’d like to invite you to a free one on one initial Discovery Session.
This is 45-minute private consultation where we'll look at what you’re cravings mean, why you’re stuck and how to get unstuck, and what your plan of action is to experience a total transformation.
Invest 45 minutes of your time, and I guarantee you will walk away with at least one major AHA about how to break out of the rut and get into action. I want to invite you to open up to the possibility that THIS time really can be different. That you haven't yet tried everything. That even those of you who are relatively healthy already might be missing something that could make it all better. This is an opportunity to get curious about how healthy you can be."