Beat Your Sugar Cravings
(Page 3 of 4)
June/July 2005
By Rachel Albert-Matesz
Solution: Replace highly refined foods with nourishing whole foods.
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Incorporate at least one sweet vegetable (such as carrots, parsnips, beets, sweet potatoes or winter squash) or cooked or dried fruit into each meal and snack. Satisfy your sweet tooth at mealtime and you won’t have to hunt for dessert after or between meals.
6. Problem: Habitual use of sugar.
Sugar stimulates your appetite — the more you eat, the more you want. Think of your cravings as stray cats. Feed them and they keep coming back. Stop feeding them and eventually those stray desires will disappear!
Solution: Find healthy alternatives to satisfy your sweet tooth.
For fewer calories than those in two chocolate sandwich cookies, you could eat 1 cup of grapes, 1½ cups of melon, 2 cups of strawberries or an apple. Pack a homemade whole-fruit smoothie for a snack. For dessert, prepare ginger- and fruit juice-poached pears or a cooked compote of fresh and dried fruit infused with pie spice.
Instead of ice cream, purée frozen fruit with a dash of fruit juice concentrate. Or make a smoothie by blending sliced and frozen, but slightly thawed, bananas with diluted peanut, almond or cashew butter in a food processor, adding 1 tablespoon nut butter and 1 tablespoon water per banana, plus one-fourth teaspoon of pure vanilla extract. Replace sugary pumpkin pie with naturally sweet baked winter squash or sweet potato; sprinkle with spices and drizzle with flax oil or a dab of butter or nut butter at the table. When making puddings, pies or custards, replace granulated sugar with date sugar made from dried powdered dates, which are sold in health food stores.
7. Problem: Chronic undereating.
Overcontrolled undereating usually leads to out-of-control overeating. Your body needs energy. If you don’t consume enough food throughout the day or week, your hunger will eventually win out.
Solution: Smaller, more frequent meals.
Plan and consume smaller, more frequent meals and snacks throughout the day to stabilize your physical and mental energy. Choose bulky, high-nutrient, low calorie-density foods — vegetables, whole fruits, whole grains and lean meat. They allow you to eat a large volume of food without overconsuming calories.
