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6 Solutions for Your Afternoon Sugar Cravings
“Sugar is as addictive as heroin,” some claim.
There are many theories as to the cause of sugar cravings- reward pathways, hormonal changes, adrenal fatigue, nutrient deficiencies, maybe even allergies and more. While some of the reasons appear to be complex and unclear, I think everyone can agree- we don’t like them!
Sugar cravings can make us feel weak and compel us to make food or beverage choices we might otherwise have declined in a stronger state. Time after time, people blame themselves saying, “I just need more willpower.” But, when the moment is there, everyone feels that urge to go grab a sweet treat to satisfy the desire- it’s natural.
For many, these cravings set in mid to late afternoon- when we are trying to finish up our work and garner our last bit of energy and finish the workday strong.
So, are we completely at the mercy of these strong, impulsive cravings? Do we have to admit defeat, yet again, when they overpower our thoughts?
NO!
Because you are spirit, soul, and body, it is important to combat cravings from all angles. This doesn’t mean you need to have a prayer meeting when the thought of grabbing a doughnut occurs. But, it does mean that these moments are opportunities to execute power, become proactive, and admit weakness.
We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. –2 Corinthians 10:5 (NIV)
God doesn’t “remove” the thought because we beg him to. Nope. Paul tells us that we take our own thoughts captive. We make them submit to Christ. You and I determine the power we hold and how we execute it.
Your Heavenly Father promises that there is always a way out. Nothing is beyond your ability to handle.
No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it. –1 Corinthians 10:13 (NIV)
He always keeps His end of the bargain, so maybe we aren’t doing our part?
While the war in your head and spirit cannot be neglected, there are some very practical and easy to implement strategies that can help you curb, cure, even defeat some of these cravings so they don’t come back. Not tomorrow, not next week and not next month. That might sound highly confident and maybe even unbelievable, but the truth is that you have a lot more power than you think!
Sugar cravings are often biological signs that your blood sugars have dropped and your body is in need of energy- FAST! It often feels urgent, even if your energy is low. There are several ways you can combat cravings through food choices so that they don’t haunt you all afternoon!
01. Eat a Piece of Fruit with Lunch
Fruit is naturally sweet. The best meals are those that satisfy all of our taste buds- sweet, savory, salty, bitter, and sour. When sweet fruit is included as a part of lunch, it can satisfy your desires for sweet, rather than leave you wanting that sugary treat later. Grabbing a piece of fresh fruit may be one of the easiest ways to incorporate this sweet whole food into your lunch!
But for some creative ideas, try these out:
- Add berries, chopped apple or mandarin oranges to a fresh green salad
- Make an almond butter sandwich (or peanut butter) with sliced banana
- Top low-fat cottage cheese with fresh melon
- Pack up this Citrus Asian Coleslaw with Sliced Oranges
02. Include Adequate Protein at the Mid-Day Meal
Protein requires a longer period of time to digest making it satisfying- this keeps you full for longer! If you skip the protein at lunch, opting for a simple green salad or a plate of fruit or a “tomato sandwich,” you will likely find yourself hungry sooner and sugar cravings intensify.
There are many ways to include protein that are easy to pack up and won’t weigh you down.
- Include grilled chicken or 2 boiled eggs on a salad or in a pita pocket
- Make egg or tuna salad with low fat mayo or yogurt and seasonings
- Pack up ½-1cup low-fat cottage cheese or ricotta cheese
- Include a 4-8oz container of greek yogurt (regular yogurt contains about ½ the protein compared with greek)
- Add in a low-fat cheese stick or 2
- Stir in chopped chicken, tofu or tempeh into leftover stir fried or grilled veggies
- Top a fresh green salad with ½ cup of steamed edamame beans (find these in your freezer section!)
- Include ½-3/4cup black beans into a tex-mex bowl- try this easy Mexican Cauliflower Rice
03. Avoid Refined Carbs at Your Lunch
Simple, refined carbs like white bread, rice and pasta and processed snack foods quickly raise blood sugars, followed by an unpleasant crash. Once that crash occurs, cravings ensue. Not good! By swapping out refined carbohydrate foods with whole grains, beans, and more veggies, your body responds by adjusting to a slower rise and fall in blood sugars, allowing you to stay in control!
04. DO Include Healthy Carbs
While carbohydrate foods are commonly demonized, they really aren’t the bad guys. Unfortunately, processed carbs get linked to whole food carbohydrates when people say, “carbs.” Actually, healthy, whole food carbohydrates have fiber which slows the rise and fall in blood sugars and helps you stay full and satisfied, leaving the thought of sugary treats undetected.
Carbohydrate foods contribute to the production of serotonin, what Judith Wurtman, Ph.D. calls “nature’s own appetite suppressant.” This powerful neurotransmitter does more than simply make you feel good, Wurtman says you, “feel emotionally stable, less anxious, more tranquil and even more focused and energetic.”
Leaving whole carbohydrate foods out of lunch may leave you feeling deprived and eager to satisfy that sweet tooth not long after. A few creative and simple ways to add whole food carbs to your lunch include:
- Add a spoonful of cooked quinoa to a fresh salad
- Swap to 100% whole grain or sprouted grain bread for your sandwich
- Make cracker sandwiches with 1 serving (per box) of 100% whole grain crackers with cheese and lean low sodium deli meat
- Make a vegetarian Tex-Mex salad with black beans, greens, salad, low-fat yogurt/sour cream, salsa and some black olives
- Mix 100% whole grain pasta with leftover roasted veggies and chopped chicken, tossed in a couple tablespoons of vinaigrette dressing
05. Choose Water and Unsweetened Beverages
Sugary drinks contribute almost 50% of added sugars among Americans. And according to the CDC, the prevalence of US adults reported drinking at least 1 sugar-sweetened beverage per day. While we know they are not ideal beverage choices, the soda industry boasts $80.6 BILLION in revenues in 2016.
This one change could dramatically reduce your afternoon sugar cravings because all that sugar- 15-18 teaspoons worth in a 20oz bottle- contributes to the roller coaster of blood sugars. Like stated before, those blood sugar crashes only make you want MORE!
Even 100% juice has about as much sugar as a soda. While it is not added sugar, it will still skyrocket those blood sugars!
06. Eat a Wide Variety of Whole Foods
Including a wide variety of whole foods from each of the food groups- vegetables, fruit, lean protein, dairy, healthy fats and whole grains ensures your body digests and assimilates a wide variety of vitamins and minerals.
Have you ever blamed you ice cream craving on your need for calcium or your chocolate craving on your need for magnesium? There is no blame needed if you are providing your body with an abundance of nutrients from different foods. You can get an excellent dose of calcium from a serving of yogurt and those dark leafy greens are rich in magnesium- so are pumpkin seeds!
Don’t allow sugar cravings to wreck your good intentions. YOU CAN take control, submit them to Christ and take some practical actions that will help you win again and again.
It’s also important to note that sleep plays a significant role in regulating appetite and supplying your body with energy all day long. Failure to get adequate sleep and poor stress management could literally be sabotaging your healthy eating goals, keeping you in an endless cycle.
Sugar might feel addictive. It tastes good and our body likes it. But you are not subject to the powers of this world. The God of the universe lives in you and has supplied you power and a sound mind to conquer your cravings, no matter how powerful they feel.
Take captive and stay proactive.
REFERENCES
Westwater, M. L., Fletcher, P. C., & Ziauddeen, H. (2016). Sugar addiction: the state of the science. European Journal of Nutrition, 55(Suppl 2), 55–69. http://doi.org/10.1007/s00394-016-1229-6
https://www.psychologytoday.com/blog/the-antidepressant-diet/201008/serotonin-what-it-is-and-why-its-important-weight-loss
http://www.healthyfoodamerica.org/sugartoolkit_kahuna
http://fortune.com/2017/04/19/coca-cola-pepsi-dr-pepper-soda-water/
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Is Walking REALLY Good Enough?
Walking is man’s best medicine. — Hippocrates
Over 2000 years ago, a Greek physician claimed that walking (and food) were the best types of medicine for man. He believed the secret to staying healthy hung on these 2 things. Just 200 years ago, Thomas Jefferson proclaimed walking as the “best possible exercise.” Best- that’s quite a statement!
But now, hundreds of years later, does the research still support this?
Is walking really good enough?
Does the science indicate that we should be doing higher intensity exercise?
Is walking enough to stay in shape?
Will walking help you keep off unwanted pounds?
Is walking enough to keep you muscles, bones and organs strong and healthy?
Looking at the research, the benefits of walking reveal some interesting results, depending on how much time you invest.
Walking Just 1 Minute
- Can extend life by 1.5-2 minutes
Walking Only 10 Minutes
- Boosts endorphins, eases stress and tension, anger, fatigue and confusion
Walking 20 Minutes Per Week
- Can extend life by several years
Walking 20 Minutes, 5 Days Per Week
- Burns 7 pounds of body fat per year
Walking 30 Minutes, 5 Days Per Week
- Can reduce the risk of heart disease by 50%
- Reduces stress, cholesterol and blood pressure
- Along with diet, can reduce risk of diabetes by 50%
Walking 45 Minutes, 5 Days Per Week
- Reduces the odds of catching a cold by 50%
BUT WAIT, there’s MORE…
- Women who walk regularly are 31% less likely to develop colon cancer
- Walking 6-9 miles weekly reduces the risk of Alzheimer’s by 50% and improves memory
- Prostate cancer patients can reduce their risk of mortality by walking just 90 minutes per week
- Builds bone mass reducing risk of osteoporosis
- Improves heart health by increasing heart rate and circulation
Obviously, ANYONE can receive benefits from getting a few extra steps in their day or week and the MORE the BETTER!
The benefits are definitely there, but will walking help you achieve your personal fitness or health goals? Much of that depends on you and where you want to go.
Here are a few things to consider…
Your Pace Counts
Walking as a form of aerobic exercise is supposed to get you breathing harder and increase your heart rate- you should actually break a sweat. Moderate intensity exercise (walking) can be defined as able to carry on a conversation with someone, although not easily. Remember that aerobic activity is actually exercising your heart and you need to make it work harder than usual in order to strengthen it.
The more ‘in shape’ your body is, the more effort it will take to increase your heart rate. Therefore, those just beginning to exercise may find that they can easily increase their heart rate and breathing by brisk walking but those who have a longer history of consistent exercise may need to use forms of higher-intensity exercise to get full cardiovascular effects. For many, a brisk walk is 3.5-4.5 mph, but as stated, your fitness level plays a significant role in determining what is appropriate for you!
There are some great apps to map your walk and keep track of your pace. Here are a few that are FREE for android and apple products:
Compliance Is Everything
In the area of exercise, we know that when individuals engage in activities they find enjoyable, easy to do and even pleasurable is a powerful factor in promoting consistency. If your physician recommends swimming but you can’t stand getting your hair wet, then it’s unlikely you will perform this activity on a routine basis. Research shows that individuals who choose their preferred form of physical activity are more likely to follow through with the planned or recommended weekly goal. If walking appeals to you- GO FOR IT! But if it sounds mundane, boring and unmotivating, then choosing a different form of exercise is best.
NO EXERCISE = NO RESULTS
Plain and simple.
Strength Training Should Not Be Neglected
Walking can strengthen some muscles including your, quadriceps, hamstrings, calves, gluteus maximus and medius, but it fails to strengthen all muscles. While the CDC does recommend 30-60 minutes of aerobic exercise 5x/wk, it is also recommended to include 2-3 days strength training in the weekly routine.
Research over the decades has shown that strength training is the best method to slow and even halt sarcopenia (the loss of muscle mass through aging). While aerobic exercise, like walking, is certainly beneficial, it simply does not have the power to stop the degradation of your muscles like strength training. IF you are only focusing on walking, you are missing a crucial key to overall health. Remember that if you lose muscle, your metabolism drops faster, making it easier to gain weight!
Time Crunch Challenge
Time- this continues to be one of the BIGGEST reasons people do not exercise regularly…they just can’t find the time. As seen in the research above, even a few minutes of walking can change the course of your health! Yay!! BUT, if you are desiring weight loss or more dramatic health results, it will either require more time walking OR higher intensity exercise (jogging, fast cycling, competitive sports) OR a combination of both. The American College of Sports Medicine actually identifies that simply 150 minutes of moderate exercise may not be enough to prevent weight regain or to meet someone’s weight or fitness goals. In fact, almost double the time (~250-300 minutes moderate exercise/week) may be required to meet those goals!
Good news…
2 minutes of moderate intensity exercise = 1 minute of vigorous intensity exercise
That means that jogging for 30 minutes is like walking for 60 minutes. While not everyone will be ready or able for vigorous intensity exercise, many can gradually work towards it over time, as their fitness level improves.
Shedding Body Fat
Walking burns calories- it’s a fact. But, if fat loss is the goal, research shows there are other exercise methods that are much more effective eliminating those undesirable inches. Your walking pace, consistency, time, heart rate, and incline all contribute to how many calories your body is burning and the intensity level. But rarely does walking contribute to burning fat stores effectively.
One popular and researched method for losing fat is high-intensity interval training. This particular type of exercise method has been shown to be highly effective in reducing subcutaneous fat (visible fat directly under the skin) and abdominal fat. In addition, it also appears to lower insulin resistance (improve blood sugar) and improve fitness level, all in less time than steady state exercise (walking, jogging- rhythmic activities). If interested in learning more about high intensity interval training (HIIT) and whether this is right for you, read this article.
Final Thoughts…
Walking is one of the least expensive and easiest forms of exercise. No matter your age or fitness level, the benefits are there! Going out for a 5, 15, 30 or 60 minute walk each day can do nothing but boost your health, energy, and mood. However, walking may not help everyone achieve their fitness goals.
Walking is a respectable form of exercise when we treat it as such. But as you body gets more fit and adapts to this form of movement, it becomes efficient. That is the perfect time to add a new fitness challenge to the mix, like walk-jog, a strength training routine, HIIT or a dance class you have been curious about.
Recommendations are created to give you guidance based on the research. But only you know yourself. It is absolutely crucial that YOU choose activities that you like to do in the environment that you are most likely to follow through. No one can gift you with weight loss, improved blood sugar or fat reduction. But you are empowered to CHOOSE the exercise and fitness methods that will work best for you and your body. Chat with a healthcare practitioner or Registered Dietitian if you have questions or concerns about where to begin.
I am here to help you confidently live the life you want to live. There is power in your next steps!
REFERENCES
American College of Sports Medicine,
https://www.acsm.org/docs/brochures/starting-a-walking-program.pdf
Boutcher, S. H. (2011). High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity, 2011, 868305. http://doi.org/10.1155/2011/868305
Centers for Disease Control and Prevention, https://www.cdc.gov/physicalactivity/basics/adults/index.htm
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