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In a day when sugar is literally pumped into just about everything, it’s time to re-examine our eating habits.
These days, sugar is literally everywhere and in pretty much everything. We’re not just talking the obvious like junk food, candy, and soda (which consumption is through the roof here in the US, but that’s another topic for another day). These days food companies are putting it in everything from bread to salad dressing. Even when you think you’re eating a nice healthy snack in that yogurt – think again (I’ll let you look at the label to make the realization, but don’t be shocked when it’s over 20 grams!). Crackers, ketchup, peanut butter, juice – yep, yep, yep and yep. The result is food that tastes better (bonus) but at the sake of extra calories, consuming more (when food tastes better you eat more of it), diabetes, heart disease, and atherosclerosis (to name just a few!).
So what do we do about it? Today I’m presenting 10 tips to help you give up sugar from your diet. If total elimination is too intimidating of a step use these tips to AT LEAST help you decrease your sugar intake throughout the day. Try them out – speaking from first-hand experience I can promise you they are effective…
1 Admit you have a problem
Did you know that sugar is actually addictive? In recent studies it’s actually been proven to stimulate your brain’s pleasure centers stronger and more effectively than heroine, morphine, and nicotine. The first step in fighting any addictive substance is to admit to yourself and to the world that you have a problem. Say it out loud. Say it to somebody. You’ll be surprised at how liberating it really feels to admit that you have a problem and that you’re going to be taking steps to improve yourself.
2. Know thine enemy
Sugar goes by many aliases. When the government started forcing big food companies to clearly label their foods, these corporations did all that they could to call sugar anything but it’s real name. Some of the most popular you’ll see on labels are: high fructose corn syrup, corn syrup, sucrose, fructose, dextrose, brown sugar, cane sugar, caramel, fruit juice, glucose, lactose, and malt syrup. As a general rule, try to avoid any of the “-ose ‘s” and you’re on the right track!
3. Know your food labels
So now that we know we have a problem and we know most of its common names, the next step is to start looking at food labels. EVERY SINGLE FOOD LABEL. I promise that you will be SHOCKED at what your consuming when you start this practice. Sugar is literally in almost everything in one form or another (some of them are even in there multiple times! Labels will say “sugar, high fructose corn syrup, etc…”. Thing is – it’s all the same. The more you’re aware of where sugar lies and where you’re consuming it the easier it becomes to avoid these sources.
4.Eliminate the most-obvious sources
The first and easiest thing to do is to identify the most common and obvious sources of these sugary sweets in your life. For me personally I loved Starbursts, Skittles, and pretty much anything fruity and chewy. For other people soda is their vice (I’m looking at you, Diet Coke!). Brownies, cookies, junk food, drinks, alcoholic beverages (you’ll be surprised at their sugar content!), etc, are a few more of the most-common. Whatever your “thing” is – identify it and work to eliminate it. You may be able to do this cold-turkey all at once; you may find a graduated “step-down” approach more your style where you get rid of it one snack/day at a time. The important thing is that you’re consistent and stick with it to ultimately decrease your sugar intake.
5. Look for healthier alternatives
The next time you’re in the grocery store pick up your favorite or the store brand bag of white bread. Chances are there’s a list of about 20 ingredients; most of which you’ll have a hard time pronouncing. If you look at the nutrition facts most of these will have between 5-10 grams of sugar per slice or bread. Now pick up one of the “honey whole wheat” bags of bread and do the same thing. Chances are there are about 5-6 ingredients (all of which you know) and about 1-2 grams of sugar (naturally-occurring; likely from the honey) per slice. Peanut butter is another awesome example! Pick up a jar of peanut butter and chances are the first two ingredients are “Roasted Peanuts, Sugar, …” and it has 4g of sugar per serving. Now pick up a “Natural Peanut Butter” and do the same thing. Ingredients = “Peanuts, Salt” the end; and 1g of natural sugar from the peanuts per serving. If you’re diligent and do a little research you can cut out a TON of sugar just by investigating healthier alternatives.
6. Make it from scratch
One way to be 100% completely sure about what you’re taking into your body is to make your food yourself! Chances are you are going to find sugar in fast food, processed food, frozen food, or otherwise pre-prepared edibles. Making your food from scratch can be an eye-opening experience. Try it out and see what kind of healthier options you can create.
7. Identify your sugar habits
Do you know your “sugar habits”? These are conditions, places, or other circumstances you find yourself in where you just have to have something sweet. Full disclosure – for me it’s sitting right here at my computer blogging! Having something to munch on keeps me awake and focused and gives me something to do (I am TOTALLY a “bored eater” – I eat when there’s nothing else to do!). For you it might be watching TV, dessert after every meal, reading a book, socializing with friends, etc, etc. “Sugar habits” happen when you get into a certain circumstance and your body is so used to having something sugary that you just have to do it. Identify these sugar habits and then do everything in your power to break them! It’s not going to be easy, and trust me there will be some “withdrawal-like” symptoms, but as soon as the bad habit is broken a new one is formed that will allow you to live a healthier, sugar-free life.
8. Get physically active
Fact: eating becomes much more difficult when you are actively engaged in some activity. Think about it – most of the time you don’t eat cake while you’re out on a walk. You’re probably not going to rehydrate with soda when you’re at the gym. Snacking on cookies becomes much more difficult when you’re actively playing with your children. Getting up and actually doing something active is not only a great way to burn a few extra calories, but also a great way to avoid consuming them altogether!
9. Just throw it out
Alright – things are about to get real. I want you to go to your pantry with a big garbage bag. I want you to look inside and I want you to find everything sweet and sugary (this is HARD! But you can totally do it!!). Every donut, every Oreo, every chocolate bar, soda, candy, and baked good. I want you to put that in the grocery bag and drive it down (right now today!) to your local soup kitchen and give it all to them as a donation (I used to tell people to throw things out – I always though that was kind of wasteful! Give it away to someone who really needs it!). The easiest way to avoid temptation is to eliminate temptation all together! I promise you that if there is nothing sugary in the house – you won’t be eating sugar!!
10. Re-stock the right way
Now – on your way home from the soup kitchen you’ll need to stop at the grocery store to re-stock your pantry. DO NOT, I repeat DO NOT buy any of the food you just gave away!! Ever!! Just don’t do it!! Don’t buy it anymore!! Don’t walk down that aisle, don’t look at the bakery, don’t put it in your cart! Seriously – the absolute easiest way to avoid eating these things is to not surround yourself with them in the first place! Find some healthy alternatives that you can eat instead – veggies and dip (careful on the dip, though. Check labels!), pita chips, guacamole, crackers, beef jerky, nuts, fruit leather, trail mix, and the list goes on and on and on! Eating healthy does not have to mean eating bland and flavorless. Find healthy alternatives and then load up your cart with them! Re-stock the right way and set yourself up for success.
Don’t fall victim to sugar addiction. Following these 10 simple rules is a great way to eliminate (if not significantly decrease) your sugar consumption. Try them out for a week or two! Remember – it takes time to make a habit, so try to make this a good one!
Looking for more great health tips?
10 Lifestyle Changes to Improve Your Health
Make it happen,
Jared
By Jared Beckstrand