Healthy Holidays Part 4- Sweet Rehab for a Holiday Hangover

Everyone knows that sugar is a massively addictive substance- the effects of which I personally experienced today.  Typically I don't eat a whole bunch of added sugar, and after enjoying my fair share of cookies and sweets on the holiday, I truly noticed myself craving sugar today.  In fact, after spending the day with family, where cookies were on the menu, I actually felt the need to snack when I got home.  Suffice it to say I definitely want to take care of this burgeoning desire for sugar before it takes hold.  Maybe some of you out there are feeling the same way and would like to learn to be a bit less dependent on the sweet stuff too.  So read on if you'd like to shake off the seasonal sugar coma and start the new year feeling fresh and healthy.

First of all, why is sugar so addictive and why is it so ubiquitous during the holiday season?  Sugar, especially chocolate, triggers the release of substantial quantities of the neurotransmitter serotonin, which is involved in the regulation of our moods, as well as endorphins, which are our bodies' natural pain and stress suppressors; this results in a natural high that has even been likened to the feeling of being in love.  Knowing this it's easy to imagine how sweets could be so addictive.

So what can be done to curb the sugar cravings after a period of indulgence like the winter holidays?  It isn't always the easiest thing to do, but it's certainly possible with a bit of willpower, support, and a game plan! 

And here's your game plan:

Step 1- Detox:  By far the most difficult part of sweet rehab is going cold turkey, but it really helps immensely in ridding yourself of cravings and starting healthier habits for the future.  The length of the detox period should vary inversely based on how much sugar you've been consuming and for how long.  So if you were just a little naughty with the Xmas cookies this week but are typically pretty good about eating well, your detox might only be a day, whereas a person that's completely dependent on sugary sodas and snacks everyday of the year might need a few days or even a week to really purge the need for sugar from their body.  Regardless of the detox duration you set for yourself, the focus is all on eating clean and drinking tons of water to flush out your system.  Use this time to rediscover the natural tastiness of fresh fruit and work on creating well balanced meals full of lean proteins, complex carbohydrates, and healthy fats, like egg whites, spinach, and avocado, respectively.  The first day without added sugar won't be much fun, but it does get easier.  Before you know it you'll be feeling better and ready to move onto...

Step 2- Balance & Moderation:  Some people may try a sugar detox and be so impressed with the results that they decide to cut added sugar from their diets completely- and that's amazing!   For most folks though, that just isn't realistic.  Attempting to avoid sweets entirely most often results in feelings of deprivation that could lead to an even greater binge once you finally "fall off the band wagon."  Instead strive for a balanced and healthy diet, but do allow yourself moderate indulgences.  My favorite tip is to mix the healthy stuff with the not-so-healthy stuff and make sure that every treat has some nutritional value to it.  Melt some semi-sweet chips with some peanut butter and mix it into a bowl of plain oatmeal or use it as a dip for fresh fruit.  Add fiber powder to cookie dough before baking or substitute non-fat Greek yogurt for the oil usually found in brownie mix.  Make small changes to amp up the goodness of your goodies, so at least you'll be receiving some nutrients like vitamins, fiber, or protein with every tasty bite.  Remember to enjoy sweets mindfully, being conscious of every bite, and only in moderation, keeping your treats to about 150 calories per day, the aforementioned suggestions outta do it!  Then get ready for...

Step 3- Healthy Habits for Life:  Once you've survived sugar detox and learned how to enjoy sweets more responsibly, the only thing left is to keep up the good work.  Because sugar is linked to the neurotransmitters that affect our moods, it's common sense that cravings for these substances would increase during times of stress or anxiety.  If you find yourself especially stressed at work or home, initiate a preemptive strike on sugar by working out, a healthier way to release feel-good endorphins, and getting more quality sleep to naturally balance serotonin and reduce the stress-linked hormone cortisol.  And don't sweat it too much if you do find yourself overindulging in the sweet stuff again.  A whole sleeve of Oreos when it should've only been one isn't the death of your diet, nor does it mean you should revert to bad habits.  Just remember that every day is a chance to start over and get it right, so go back to step one and begin again!  

If you ever need help kicking sugar to the curb, I'm but an email or comment away :)

Yours in Fitness,

Sarah