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Sugar can wreak havoc on our bodies in so many ways and is linked to everything from depression to obesity to memory loss to metabolic disturbances and most of us know we need to keep our intake under control, but it can be harder said than done. So how do we go about reducing or managing our sugar intake without the stress and feelings of guilt and failure? Below are some top tips to help you reduce your sugar intake and get control over your choices.
Too often we are told not to do this and not to eat that which is all very good advice but very challenging to do so instead if we add in the good things, we will be less likely to actually want the not so good things. Some of the fundamentals to make sure are in your daily nutrition to help curb cravings are plenty of water – I know this is so unexciting, but it truly works like magic. Being dehydrated can cause fatigue and cravings for high energy foods especially those of the sugary nature so make sure you are well hydrated starting early in the day – aim for 500 mls on waking of water and another 500 mls by 10am. Pop another 500 mls by 1pm and you will be well on your way to curbing those cravings and fuelling your body. If you get a little bored with water, try adding lemon juice to help with insulin and detoxification of the body or cucumber for a refreshing new taste. Add in snacks of natural fats such as coconut shavings or a handful of almonds as this can reduce cravings and improve focus and concentration.
Sugar can wreak havoc on our bodies in so many ways and is linked to everything from depression to obesity to memory loss to metabolic disturbances. — Lee-Anne
Breakfast has a huge impact on our choices and food decisions later in the day so choosing foods that are higher in protein such as eggs or leftover dinner such as salmon or chicken may seem a little strange but help immensely in reducing our desire for sweets. Protein helps with appetite management helping you feel full for longer as well as proving a slow, steady release of energy for the day. Add some raw nuts or avocado to this for a perfect start.
These are often high in sugar without us realising it and although some might be low in calories, they often are made up of a lot more sugar than our natural food counterparts. Choose an apple over apple juice to ensure you get the fibre and nutrients with it, choose some pumpkin seeds to snack on instead of that morning muffin and watch those sauces and dressing in salads and other ‘health’ foods as they can be hiding a lot of sugar which can trigger you to want to eat more sugar later in the day.
Many of us are so used to doing things we don’t really look at them for what they truly are. We often buy a box of chocolates for a friend to say thank you or take a lolly on the plane after a meal without even thinking about it. Small things really can make big changes, something as simple having some nuts or pumpkin seeds in a snap lock bag in our handbag or satchel can help avoid some hurdles. Buy flowers for a friend or a massage or essential oils to say thank you – being aware is the first step in changing our habits for the better.