How many of us crave sugar? Sweets? Chocolates? Cakes? Cookies? Pastries?

Is that really even a question I need to ask? I’m pretty sure most everyone on the planet craves sugar because we, as a species, are addicted to feeling happy and to feeling energized. Bam, two birds with one stone. Super convenient and super yummy. We’d do just about anything to reach this pinnacle of satisfaction, wouldn’t we?

And so the cycle becomes a self-perpetuating one ~ sugar becomes the one thing that keeps us an arm’s length from falling off the cliff of fatigue, stress, depression, overwhelm, anxiety, loneliness, etc. Or, if that’s too drastic a measure for you, sugar is at least the one thing that keeps us feeling content enough that we can look forward to the next meal or gathering or event as it rolls around.

And this cycle has not gone unnoticed by the industry. Sugar has very intentionally been injected into everything from pasta sauce and yogurt to oatmeal and bottled water. We are all running on a level of sugar that would be unheard of decades ago. Add to that all of the obvious culprits like flavored lattes, sodas, decadent desserts, and Halloween candy, and we all but run on sugar.

Of course, we all know by now how detrimental this habit is to our health. I don’t need to tell you, but it fits here so I’ll just quick throw in the reminders. Obvious side effects include weight gain, energy spikes and crashes, poor sleep, poor skin and dental health, poor stress management, poor hunger management, diabetes, cancer. Less-acknowledged are the disruption to digestive efficiency and nutrient absorption, the imbalance of the microbiome and of chemical levels in the brain, the increase in abnormal cellular environment, and the proliferation of general and specific dis-ease over time.

So, duh…. we need to reduce our sugar intake!

And we all know this, admit to this willingly and openly in fact. Lamenting at the water cooler, over a gallon of ice cream, or a platter of donuts. Even if we have a heightened awareness of where to find it lurking, over time our sugar levels still seem to rise. Regardless of what kind of tight parameters and restrictions we put upon ourselves. Yes, even the health-minded folks among us. Even the conscientious eaters need some reprieve.

There has to be a road less fraught with deprivation and discipline, feelings of failure and disappointment. And I am on that road right now. So I thought I’d share my three little discoveries and how they’ve helped me to cut back (not cut out) on sugar overall.

1. CROWD IT OUT

This is the coolest technique ever, and it pretty much works every time. The most important thing to remember here is that nothing is off-limits. Really. You can eat whatever it is that you want (because actually we can), while abiding to one small principle: Eat a nutrient-dense food first.

So, you may be asking what a nutrient-dense food might be. It’s a very broad definition, actually. Any food that contains real nutrients. Strawberries, nuts, cucumbers, left-over chicken and rice, a piece of toast slathered with peanut butter. Guacamole. It doesn’t much matter if it “sounds” good to you, since in the midst of a craving your focus is totally emotionally-based anyways, and that is the exact problem we are trying to circumvent. The key is nutrient-density. Whatever you can find that your body can actually use to fill up your empty places.

Empty places? Well, your body (or mind or spirit), is feeling low on something, right? Otherwise you wouldn’t be craving said treat. Maybe you are low on energy after too-little sleep, maybe you are feeling lonely and sad, maybe you forgot to eat lunch. But….. rather than immediately diving into the bag of candy or the breakfast muffins or the six pack of Coke or whatever happens to be the target of your unquenchable craving, I’m suggesting you delay your dive. You don’t have to eliminate it. Simply fill up on real fuel first. And when you’re done, take stock to determine whether or not your craving is still giving you gruff. Chances are, it will be markedly diminished, if not completely kicked to the curb.

Why does this work? Because a craving, in its most simplest form, is just a way for your body to communicate to you that it needs something. And if it’s sugar you think you need, then luckily there are lots of healthy options out there that don’t include processed junk and will give your body just what it needs. Fill yourself up on nutrients first, allow your body to calibrate, and only then make a proper decision as to whether or not those breakfast muffins are really going to serve you and your long-term health goals.

Does this take discipline? Well, yes. Does it take willpower? Not as much as you’d think, especially after you get some experience under your belt. So give it a couple days or weeks worth of a try, and watch how your habits and cravings naturally start to make a shift.

EASY GO-TO TIP: Instead of declaring that I will not eat any extra or added sugar ever for X amount of days or weeks, I resolve to eat fruit before indulging, preferably with a healthy fat alongside it, like coconut, avocado, or a handful of nuts/seeds. But even a crisp green apple or handful of cherries can CROWD OUT my craving and stave off the illogical choices I make when I’m in emotional-decision-making-mode.

And if I still really want to eat the Milk Duds after I’m finished with my apple? I’m in a much better place emotionally to be responsible with my treat, plus I just gave my body a healthy dose of nutrients that will feed me well, regardless of what kind of preservatives and chemicals are in those yummy, chewy, chocolate-ey, overly processed, completely-unrecognizable little balls of goodness.

2. KEEP IT REAL

Ok. So what if you consistently crave sugar and the crowding out method only works some of the time? Or maybe you know that friends are coming over Friday night and they always want to eat a fun dessert. Or your kids are always raiding the cupboard for sweet snacks and the complaining never stops if they come up empty handed. Well, it turns out we still have a better option than just throwing it all to the birds.

I’ve done this many a time, even for weeks at a time, if I’m going through a period where I’m mysteriously stressed or I just know I’ll be hosting a lot. Rather than buy store-processed cookies or cakes or ice cream, make your own! I tell you what, you can make a double-batch of chocolate chip cookies using REAL butter, REAL sugar, free-range eggs, unbleached flour, high-quality dark chocolate chips, and REAL vanilla, in 20 minutes from start to finish. Not at first of course, but with practice you can make these babies with your eyes closed.

Ice cream can be made with three ingredients. Bam. Banana bread is almost as quick (although the baking time is a bit longer), and you can even add flax seeds too if you want (added nutrient density anyone?). Seriously, making sure the ingredients in your sweet treats meet the standards your body has for REAL food can make all the difference in how healthy you feel in the long run. Plus, you won’t eat them as quickly because you put some tender love and care into the final product. Bonus!

3. SAVOR THE SCENE

This one is NOT about the food. I repeat, this is not about the food. I want to encourage you here to pick your eyes up out of the trenches and notice. Notice what is going on around you. How you feel, and why. Take a couple or three really deep, cleansing breaths. Then, regardless of in what you are about to partake, make it worth it.

Remember those Milk Duds from earlier? Rather then horking down the entire box whilst standing at the kitchen counter mindlessly scrolling through FaceBook, actually ENJOY THE HECK out of those little chocolate treats. Find a dish that signifies “special.” Turn on some music that escorts you into feelings of nostalgia, memories, motivation, whatever you want. Take the Milk Duds, on the serving dish, to a place where you can truly soak it all in. Maybe the living room couch, warm and cozy with a soft blanket. Maybe out on the back porch with the sun soaking into your bones. Maybe alongside a hot cup of Chocolate Tea on a rainy afternoon while listening to your favorite book on Audio.

Let go of the “I shouldn’t,” or the “I’ll do better tomorrow,” or the “This is the last time ever that I give in to this craving,” mentality. Bring yourself into yourself. Feel the texture, listen to your surroundings, love the moment.

You get the point. Slow down and be sure to truly appreciate the sweet treat you are giving your body and soul. I’m willing to bet that you’ll not eat as much, and you will enjoy all the more, the craving that led you to this moment in your day.

Life is long and life is challenging. Gift yourself time to enjoy the little things.

4. (BONUS) FORGETABOUTIT!

Ok guys. Stop keeping track for goodness sakes! I know we’ve all been hard-wired to keep copious notes on the calories we eat and the types of calories they are. And then, furthermore, to judge ourselves after the fact when the writing on the wall doesn’t measure up. Please stop. These behaviors simply lend themselves to “anti up” on willpower, deprivation, and negative self-talk. These responses do not serve you. They only increase stress, resistance, and stress (yes, I said stress twice.) And stress leads to weight gain, and more stress. Talk about a negative feedback loop.

So if you find yourself sitting on the couch in front of the TV, empty gallon of ice cream in your lap, consider changing your perspective rather than beating yourself up. I’m not talking about justification. I’m talking about acceptance, compassion, and love for yourself and your circumstances. Notice how you feel, contemplate the circumstances that led you to indulge, and then let it go.

Over-compensating tomorrow by limiting your calories will not help. Doubling down on your commitment to NEVER eat ice cream again will not help. Wallowing in self-pity and eating another gallon will not help.

Tomorrow is a new day. In fact, the next minute is a new minute. As Annie so aptly put it in her world-famous song of songs, “When I’m stuck in a day, that’s gray, and lonely, I just stick out my chin, and grin, and say…. the sun will come out tomorrow, bet your bottom dollar that tomorrow, they’ll be sun!”

Stop labeling your behaviors and keeping track of the “goods” and the “bads.” Instead, focus on the moment, and the slow and steady continuum of transition towards change. You are healthy, and you make healthy choices. How can you change the reactions and interpretations of your circumstances in order to reflect that strong-held belief?

To Wrap Up:

Give yourself the benefit of the doubt. No one else will, so this gift is yours alone to give. Experiment with different ways to quench your sweet tooth, and give yourself ample time to notice results. This is not a race to be won in three days, seven days, or 30 days. This is a process that will teach you so many things about yourself. Take advantage of the lessons, and love yourself all the while. This slow and steady approach will bring change, and growth, and health. Trust your vision, trust your instincts, and trust your intentions. You’ve got this inside of you. Now go forth and ENJOY the journey!

Have you discovered any other tricks that help you to handle your sweet tooth? Please add to the discussion and help someone who needs to hear what you have to say!