During holidays and any busy weekends filled with numerous social obligations, many people tend to consume more calories, fats and sugars. The busy times can contribute to people falling back into unhealthy eating habits and it can be difficult to get back on track.
Processed and high sugar foods can be very addictive and once you have reintroduced these foods into your diet you can easily start craving them again. Sugar is one of those foods where the more you eat, the more you want it. So I have listed some easy to follow guidelines to tackle those sweet cravings and get you back on track:
1.) Drinking plenty of water and herbal teas, as we know thirst is often mistaken for hunger.
2.) Drink fresh juicewith natural sweetness from fruits and vegetables; this can cure the worst sugar cravings.
3.) Fill up on whole fruits and vegetablesto reduce any cravings and keep you full for longer periods of time than processed foods.
4.) Eat regularlythroughout the day to prevent low blood sugar therefore reducing binges.
5.) Get plenty of sleep to reduce cravings as fatigue will encourage low blood sugar levels which will increase your likely hood of reaching for those sugary snacks. Here is more on you snooze, you lose!
6.) Take your time and pay attention to what you’re eating, turn off the television, don’t sit at your work desk while eating and avoid other distractions. This has been shown to reduce overeating.
7.) Consume strong natural flavourssuch as fennel, radish, rocket (arugula), onions, ginger, garlic, mint and other culinary herbs. Drink licorice, fennel, ginger or peppermint tea. Strong flavours can counter the taste and craving for chocolate and sweets.
8.) Throw out or give away any chocolates, sweets or any other junk food that you know you should not be having. This is a powerful message to yourself, especially if you hate throwing away food. Is it really wasteful when it will end up being those extra kilos (or pounds) on you?
9.) Eat 100% cacao nibs or a high cacao chocolate, at least 85%; this will satisfy a chocolate craving very quickly as it contains plenty of antioxidants and nutrients. Here is a great healthy hot chocolate and chocolate sauce.
10.) Exercise will help reduce cravings and improve mood and energy levels.
11.) Consume plenty of dark green leafy vegetables for their high mineral content; this can reduce sugar cravings.
12.) Understand what your cravings mean so you can combat them effectively.
13.) Know the difference between hunger and appetite.
Last of all, don’t be too hard on yourself if you have eaten too much over the holiday or weekend! You can get back on track if you just put your mind to it.
Here are some delicious smart sweet recipes to have when you really want something sweet without all the refined processed junk!
Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (C.Med) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. With over 13 years of clinical experience working in Sydney and London specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care, Claire uses nutritional dietary guidance, juices, superfoods, herbal medicine, supplements and lifestyle advice to support her clients' health goals. Claire has worked for and closely with Dr. Sandra Cabot, who is known as the Liver Cleansing Doctor and who has written over 25 health related books, for more than seven years. Claire has also previously worked with other health and vitamin support companies that offer people in remote areas with health, lifestyle and dietary advice. Claire started working for Joe Cross three years ago after the release of his first movie Fat, Sick &Nearly Dead supporting Rebooters who are partaking in juice cleanses. She writes health related articles, creates healthy recipes, juices and smoothies and is one of the nutritionists who runs the Guided Reboot programs.
More posts from Claire Georgiou, Reboot Naturopath, B.HSc ND