Day 156- Nutrition Bite

Eating processed (refined) carbohydrates will trigger cravings for more carbohydrates and food in general. In some people, eating refined carbohydrates becomes a carbohydrate addiction. This can lead to binging, compulsive overeating, and if the person is stressed, emotional eating. The only way to deal with a carbohydrate addiction is to eliminate all intake of processed (refined) carbohydrate from your diet and seriously limit even 'natural' high carbohydrate foods. As you probably know, processed refined carbohydrates are such things as ice cream, cookies, bread, rolls, buns, pasta, tacos, potato chips/crisps, pizza, cakes, sweets, candy, biscuits, chocolate, cereals, store-bought cooked meats/cold cuts (they have added sugars and additives), sausages/hot dog frankfurters (they have carbohydrate fillers, additives, and sometimes sugar) all sodas, sugars, and foods containing corn syrup, etc.

Sugar Preacher's Experience
I know the list seems to allow no freedom in food choices. However, once you begin sugar shunning, you will start to explore new grains, beans, nuts, vegetables, fruits, etc.. and realize you do have freedom. I don't have a craving for refined sugar after beginning this venture 156 days ago. I was at the farmers market the other day and was going to try some healthy candy so I could blog about it. But instead, I was craving the Indian Samosa at the booth next door and bypassed the healthy candy. Sorry, I just don't care about refined sugar anymore. Try eliminating refined sugar and you will see for yourself!!!

Day 56-Nutritional Bite

The best source of sweetness is a diet of whole foods that are chewed. The chewing will bring out the natural flavor and sweetness of the foods. All complex carbohydrates such as grains, legumes, and vegetables become sweeter the longer they are chewed. Cravings for sweets will gradually go away, and balanced meals will provide more satisfaction. 

-Paul Pitchford  in Healing with Whole Foods

Sugar Preacher's Experience

I need to work on chewing and eating my food slowly. I am usually running with a plate in one hand and a fork in the other. I'm always eating on the go. If I slow down, my body will process food more efficiently and my cravings will be lessened. 

Day 20-Nutritional Bite

Take control of your sugar cravings by fasting! Doctors claim that fasting for up to 24 hours has its health perks: a lessened dependency on sugar, a smaller chance for diabetes, and lower blood pressure. Fasting teaches you to control your appetites. As we develop a greater self-control, we are able to gain strength to resist unhealthy foods. Give it a try!

Sugar Preacher's Experience
I strongly recommend fasting once a month or more. When I fast, I usually don't drink water or eat food for 24 hours. You might be comfortable starting with a partial fast, which might be only drinking water and fasting for 12 hours. I recently volunteered with City Harvest preparing bags for the Skip Lunch Fight Hunger program. The program comprises of large companies that recruit employees to skip lunch and donate the equivalent of one day's lunch to City Harvest. City Harvest is a non-profit food rescue organization that helps feed the hungry. Another humanitarian idea is to donate the money not utilized by your skipped meals to a charitable or non-profit organization. I strongly believe in fasting and sharing my resources, because it helps me develop greater self-control and compassion.

Day 19-Nutritional Bite

Take control of your sugar cravings through exercise! Neal Barnard, M.D. mentioned several benefits of a good workout: blocks appetite swings, resets your mood and your exercise-rest cycle allowing you to sleep better. He also discusses exercise and its relationship to leptin. Leptin is a fat hormone and has a central role in fat metabolism. If you get more exercise, you can lower your leptin levels. If you want more information, see Dr. Barnard’s book “Breaking the Food Seduction”.

Sugar Preacher's Experience
I am an avid exerciser and advocate. Exercise contributes to my emotional, physical, and spiritual well-being. I seem to be happier, eat healthier, and sleep better when I have a consistent exercise routine. Another benefit of exercising is the desire for nutritious foods such as a fresh fruits and salad. Exercise will help reduce your sugar cravings, and you might start craving healthy sugars!!

Day 18-Nutritional Bite

Take control of your sugar cravings by replacing them with healthy snacks! Snacks at the office might include a trail mix, baby carrots, dried fruit, yogurt, vegetables, fresh fruit, hummus and crackers, flaxseed chips and salsa, health bars, etc.... Choose to buy your nutritious snacks at the grocery store, not the office. Make sure you prepare and stock your refrigerators, book bags, desks, drawers, lunch boxes, and cabinets with healthy snacks!!

Sugar Preacher's Experience

My favoriate grocery store in NYC is Trader Joe's, because they sell organic foods and healthy snacks. If you don't like to wait in lines, I would suggest shopping before noon. Trader Joe's offers wide variety of dried fruits, trail mix, and other nutritious snacks. Also, read the labels because often foods are loaded with sugar but appear healthy. Recently, I enjoyed a tasty cookie from Whole Foods. The main ingredients were rolled oats, spelt flour, and maple syrup. Find healthy treats that work for you! You don't need to shop at health food stores in order to eat healthy, but it does help as less processed foods are offered. However, if you are shopping at a local grocery store, read labels and make healthy choices!

Day 17-Nutritional Bite

Take control of your sugar cravings by distracting yourself! "Cravings typically last ten minutes," says John Foreyt, PhD, of Baylor College of Medicine. Distract your mind for ten minutes. Replace eating sugar with calling a friend, reading a book, taking a walk, or helping a neighbor. Be creative and it only takes ten minutes!

Sugar Preacher's Experience
When I am busy, I don't have time to think about food and sugar. On the other hand, boredom leads me to indulgence. Personally, the solution is to keep busy and distracted with other activities. 

Day 16-Nutritional Bite

Take control of your sugar cravings by drinking 8 oz of water! Drink water, not alcohol or soda. Cravings can be suppressed not only by food but with water. Water can trick your stomach into thinking it is full. Carry a bottle of water wherever you are--school, work, or activities. We can live a few months without food but only a few days without water.

Sugar Preacher's Experience
I worked with a teacher who carried a jug of water with her at all times. Now, ten years later, I am carrying my gallon jug of water with me. On occasion, I feel hungry when in reality I am thirsty which results in over-eating. In order to eliminate the problem, I'm going to first drink water and then eat.

Day 15-Nutritional Bite

Take control of your sugar cravings by eating foods low on the Glycemic Index (GI)! Low GI foods will curb your appetite and help you lose weight. The GI is a system that ranks foods by the affect it has on your blood sugar levels. Low-glycemic index foods (less than 55) produce a gradual rise in blood sugar levels. Foods between 55 and 70 are intermediate-glycemic index foods. High-glycemic index foods (more than 70) cause blood sugar and insulin levels to spike fast. Foods with a low GI help prevent heart disease, type II diabetes, and curb appetites. Click below for a GI food list. http://www.lowglycemicdiet.com/gifoodlist.html

Sugar Preacher's Experience
Last Saturday, I was craving sugar and gave into temptation by purchasing a box of licorice. However, it was the healthy Panda Licorice with ingredients: molasses, wheat flour, licorice extract, and aniseed oil. Rest assured, I didn't break my 365-day non-refined sugar goal. But, I practically consumed the box in one sitting. After returning home, I looked up the glycemic index for molasses, which is about 70. My system is customizing to low GI foods, and the molasses must have raised the insulin levels. The higher insulin levels increased my appetite. I need to focus more on low GI foods!

Day 14-Nutritonal Bites

Take control of your cravings! Instead of eating large meals, eat small meals at regular intervals. Small meals control your appetite and regulate your metabolism. If you want to loose your weight, you just need to control your appetite. Skipping meals results in hunger pains and leads to sugar cravings. Never skip breakfast--the most important meal of the day. Breakfast helps you gain nutrients lost during the night and provides you with energy for the entire day.

Sugar Preacher's Experience
This week I am going to focus on strategies to eliminate cravings. Small meals every three hours are a great tip for weight loss. When I eat a meal every 6 hours, the hunger results in sugar cravings. These cravings lead me to consume junk food. Also, if I am trying to lose weight, I eat six small meals of 200-300 calories. Small meals are a great strategy to control your sugar intake. Try it!