Over the past few weeks we have discussed just how highly addictive sugar is, the impacts of sugar and we have talked about its connection to our emotions. Today, to finish up our series on sugar, I want to talk through four steps to help you start to remove sugar from your diet.
Food Journal
Begin to write down everything you eat, and I mean everything for the next 7 days. Breakfast, lunch, dinner and all snacks and beverages. Bring awareness to what you are eating, when you are eating and also take note of your energy and any symptomatic changes following a meal. Just by bringing awareness to what you are eating helps you make informed choices for the next meal.
Eat Protein and Fats at Breakfast.
For years we have been told that cold cereal and skim milk with a glass of orange juice was a balanced and healthy start to your day. The problem with this breakfast is that it sets you up for the blood sugar roller coaster that you just can’t get off. There is no fat or protein in this breakfast, just straight up carbs that turn to quick sugar and high levels of glucose in the blood. No bueno. I recommend a good quality protein and some fat with that morning meal to set you up for a much smoother day. Have a couple of eggs and some veggies cooked in coconut oil. Or try a chicken or turkey sausage or even fish for breakfast.
Drink Plenty of Water.
Sometimes our dip in energy is not due to lack of food at all, just lack of hydration. Also, our body will often seem hungry, but you won’t know what you want to eat, in these instances, try drinking about 8 ounces of water first and then see how you feel. You may suddenly find you don’t need a snack after all.
Clean Out Your Pantry.
If you have sugary foods on hand, you are going to eat them. It is human nature. Don’t beat yourself up over it, just clean out the pantry and fill it with good stuff so that when you do find yourself rummaging for a snack, you have nutritious, filling and energy-boosting snacks on hand.
Removing sugar from your life, or at least finding a better balance with it, is a process. This is something we will constantly have to be mindful of, so be gentle with yourself. Enjoy the journey and take note of the positive changes you are making!