Holidays are a great time to gather with family and friends, create memories and celebrate. They are also a time when sugar and less nourishing foods fill the table.
Since the holiday weekend, I’ve heard from clients and friends how they are struggling with cravings, especially sugar. Did you indulge in sweets and yummy treats over the weekend? You’re definitely not alone. Cutting back from sugar and resisting cravings can be challenging but there are some ways to do so successfully.
Below are my top tips for kicking sugar cravings and bouncing back to healthier habits with ease.
Top 5 Tips to Kick Sugar Addiction
Consume Gut-Healthy Foods: Sweets and less nourishing foods can be hard on our gut. Loving our gut is so important for optimal health and disease prevention. Adding in foods like sauerkraut, kimchi, fermented foods and drinks like kombucha and kefir can provide many benefits. Not only will they nourish the gut, but they also decrease sugar cravings. Add apple cider vinegar to homemade salad dressings to help reduce sugar cravings.
Fill Up on Fiber: Fiber not only helps you feel full but it also helps to to detoxify the body. Something our body naturally wants to do during the spring season. Some recommended foods are avocados, Brussels, artichokes, figs, quinoa, coconut and berries.
Don’t Skimp on Fat: When we hear the word fat, we often think negative thoughts. Healthy fat is so good for you and provides so many health benefits. It’s better to burn fat for energy than relying on sweets and caffeine for energy. Not only will consuming healthy fat provide more energy, but it will also help kick sugar cravings. Some recommended healthy fats are avocados, coconut oil, avocado oil and nuts.
Don’t Forget the Protein: Protein is important and should be incorporated in your meals. Not only does healthy protein provide many benefits, but it helps balance blood sugar and reduces sugar cravings. Some preferred protein sources are grass fed beef and bison, wild caught salmon, organic chicken, adzuki beans, kefir, pasture raised (humane certified preferred) eggs and lentils.
Healthier Swaps: If you’re craving sugar, there are healthier alternatives to feed the cravings. I love snacking on goji and mulberries. When making drinks or meals, swap out sugar and substitute it with local raw honey. Pure maple syrup is another great alternative. Grapes and baby carrots are a sweeter treat when you’re trying to eat healthier and fight off the cravings. Coconut sugar is a great substitute for meals and treats. I love snacking on dates and use them for many of my healthy treats.
RECIPE: Try this healthy treat recipe if you’re desiring something sweet and satisfying: CACAO DATE BLISS BALLS
Fighting off sugar cravings can be challenging but adding in these tips and being aware of your mindset can really help. Have you implemented tips that you’ve found work for you? I would love to hear and welcome your comment below.
PS… Feeling like you need a reset this Spring Season? Join me and other ladies as we Spring Into Sexy! Will you be joining us? For more information: https://kimwilson.me/spring-reset/
I recently attended the Take Back Your Health Conference in Northern Virginia and had an opportunity that I had not prepared for. The guest speaker was sharing her personal experience about how she took back her health. I found myself reliving my story in my head as she spoke. It’s a story that few knew about until now
After she finished her presentation, she asked the audience if anyone had a similar experience where they took back their health. I wanted to jump out of my seat and scream, “MEEEE!” Instead, I looked directly at her and nodded my head. The Universe must have aligned us because she called on me. She asked me if I had a story to share. I said, “Yes, I do!” As the man with the microphone started to walk towards me, I was overcome with so many emotions and began to shake. I was finally ready to tell my story. Not just to my parents and sister or my best friend. I was ready to tell everyone. Not only is it part of my healing process, but my passion and desire to help others is much greater than my fear of what people will think or say.
As I was handed the microphone, I felt this overwhelming emotion that brought me tears. I fought them back while shaking and I started to talk. I told the audience that I had been a police officer for six years. Sadly, I was injured in a car accident while responding to a call. I was hit by another driver. It was a moment that, at the time, would change my life.
I spoke about the numerous doctors visits. I spoke about the frustrations because I could not find answers for my chronic pain. I spoke about the frustrations with the “health care” system. I spoke about leaving a job I loved because I physically couldn’t do it anymore. Then….I spoke about my ADDICTION! When I was on my path to a better life and less pain, I was given all kinds of medications for my symptoms. I was shot in the back and the neck with steroids, asked how I felt, given opiates. All I wanted was answers and to live a normal life without constant pain. A level of pain that haunted every hour and every day. My pain was followed by more frustration and depression.
Every time I went to the doctor or a specialist, I was asked about my symptoms. Then I was given another pill. Not to mention, I wasn’t with the doctor or specialist for long. I felt like “just another number.” I was so tired of pills and injections. I just wanted a normal life.
Unfortunately my injury came at an expense. My desire to want to feel well led to pain medicine addiction. Pill after pill! I didn’t know the affects and consequences of opiates and injections. Yeah, I knew about drugs (especially being a police officer), but I didn’t KNOW about what they can innocently do. I signed that little waiver and listened to the doctor’s quick speech, but I never knew it would take me on a path that would change my life.
A lot of opiate addictions begin here. You have to go into surgery for something minor or you go to the doctor for a mild backache. Maybe you’re a football player that gets injured on the field. These addictions are happening in our schools, neighborhoods, workplaces and at home! Drop the stereotype because it’s complete bullshit! There are too many people suffering silently!
Sadly, it took me hitting a bad place to realize that I had two options. I was either going to allow the opiate to take me, or I was going to take back my health. I knew it would be hard, but I wanted my health and happiness. I wanted my life back! I wanted it as much as I wanted to breathe. That’s when I decided that enough was enough. It had been affecting my health, my family, my relationships and my mind. I was done!
I went to my doctor and expressed my concerns. We discussed the commonality of this problem, and I expressed my frustrations with the “health care” system. As suggested, we cut my dosage back and I began to wean myself off of the drug. I can honestly say that it was not an easy road, but one I knew I had to go down. At the same time, I was going to a great physical therapist and began to learn more about functional medicine. I was intrigued by the holistic and integrative approach. I knew that coming off of the medicine would mean pain, so I was determined to find a way to heal myself. I had no other option because I was done being in pain!
While this was going on, I found out that my aunt was diagnosed with a very aggressive form of cancer. She only had a few months to live. I remember going through my “hard times” of withdrawl and thinking of her. She inspired me to find my health and happiness. She also inspired me to set out on a mission to help others. I was so depressed when I had to leave law enforcement because of my injury. I wanted to find a new way to help others…and I did.
Again, the Universe aligned because I had an opportunity to enroll at the Institute for Integrative Nutrition. The year to follow would be one that would change my life forever. I learned about the importance of good nutrition, bio-individuality, lifestyle change, inflammation and the body, sickness and our society, the difference between traditional and functional medicine and SO much more! I was my own guinea pig that year, while I discovered what I needed in order to heal. Not what everyone else was doing or what society says we should do, but what I needed. I learned that we need to get to the root of health problems and not prescribe a pill for every symptom that leads to other symptoms and more pills. Not to mention more money. I also learned that there is another way.
Think of us as a tree. We are built to stand tall, weather the storm and grow. When we are sick or full of a disease, we will begin to lose color and our leaves will change. We may wilt and easily break. If you see a sick tree, will you spray paint it green or will you correct the problem from the soil, which will navigate up through the roots and allow it to heal?
I wanted to get to the root of the problem and heal. While studying at IIN, I learned a lot about gut health, inflammation, disease, nutrition and self care. There were so many things that I was doing wrong and sources that were consuming my body with toxins. Especially food choices and chemicals. I was so inflamed and consumed with toxic buildup. I found a way to heal myself and get back the life I wanted. I will always have my injury and there will be some level of pain, but I now know how I need to live and the choices that I need to make for better health and happiness. I honestly never knew I could feel this way without medication. Now I get a euphoric feeling from my life and not the drugs. I would much rather be addicted to what I have now.
I discovered the foods and sources that were not serving me well. I discovered the power of self care and how much it affects our health. I discovered so many other things that I include in my life. A life that I am so blessed to have because I made a choice. I chose to get back my health! I chose to take back my life!!!
I am sharing this with you because I know too many people who have been affected by this addiction (and other forms). Whether it’s themselves or friends and family. I also know how much it’s impacting our society. Not just the self destruction, but also the gateway it has to the increasing heroin addiction that we are facing today (among other issues in our society). According to the Center for Disease Control, women’s deaths from prescription painkillers has risen 400% from 1999 to 2010. This is a problem that is affecting our society in so many ways.
I am not a doctor, and I am not here to offer a healing solution. I am here to share my story and hope it inspires, helps or motivates someone. I know the dark road that this problem brings. I also know that people can paint a pretty picture on social media, but you never know the struggles someone is dealing with.
Please share this with anyone you know who may benefit. If you are struggling with this or know someone who is dealing with this issue, please know you (or we) are not alone. Having a good support system is important. Talk with your doctor and stand up for YOU! Consider a new way of life and take each day as it comes.
Today, I coach and help others find their own health and happiness. It may not be from addiction or pain, but it may be something that’s consuming their life and how they feel. Personally, I found a way to eliminate what was breaking me down every day and nurture what would help me find a better path. Everyone is different, so it’s important to find what works for you individually.
The road to health may not always be an easy one, but it’s definitely worth it!
