Make 2019 Your Best Year with Sugar
By Joan Kent, PhD
Since the bad old days when everyone recommended low-fat diets and pushed the low-fat, high-sugar products that led the US to an obesity epidemic, I've been warning clients about sugar.
No one wants to hear that message any more. Maybe they never did. Well, what about ways to help you stay stuck on sugar? Below are 7 Terrible Tips, used by actual clients, to keep you stuck on sugar.
They're followed by what to do instead!
1. Keep sugar on hand at home.
Buy candy, cookies, pastries, cakes, breakfast bars, and more. Buy them for the kids. For a treat. For your spouse. For company. For special occasions.Keep them in plain view at all times. No worries; you won't eat them – except as a "fast breakfast" or a between-meal snack. Right?
2. Carry sugar with you.
Grab a bar as you run out the door – call it breakfast-on-the-go. Keep granola bars in your car "for energy." Keep food bars in your gym bag for "quick energy" before a workout. Buy a bar at the gym for your post-workout meal – OR drink chocolate milk.
3. Buy large sizes because they're "better value."
Keep them at home. Put a gallon of ice cream in the freezer so your 4-year-old can have a tiny scoop occasionally. You won't eat it. Right?
4. Buy holiday candy as soon as store displays appear.
There's no shortage, ever. Valentine's Day candy is available in January. Easter candy appears in March, Mother's Day candy in April. Halloween candy shows up in August and leads to that downward slide into the rest of the year.
Take advantage of super-low candy prices right after a holiday. You won't eat it. Right?
5. Find the loopholes.
Fruit isn't sugar. Fruit juice isn't sugar. Anything sweetened with fruit juice doesn't count. Agave nectar isn't sugar; neither is maple syrup. Dried fruit is healthy.
Blame your high triglycerides on meat or fat in your diet. Cut down on them. Keep eating fruit, even though it makes triglyceride levels soar – which is an independent risk factor for heart disease.
6. Use the 5-a-Day principle.
Remember that "5-a-Day" slogan? Get your 5-a-day from fruit, and skip those pesky vegetables. Fill a bowl with fruit and always keep it visible in your kitchen. Reach for fruit frequently. It tastes much better than vegetables.
7. Don't log your food when trouble strikes.
Research studies show that logging changes the way we eat, and for the better. If you start eating sugary foods, immediately stop logging so you'll keep eating the sugar.
These terrible tips have kept clients of mine stuck in the sugar trap. Clearly, the way to get unstuck is to do the opposite:
• Don't buy sugar. Clear out the sugar in your home now.
• Don't take sugary bars with you to the gym or anywhere else.
• Treat your kids by taking them out for ice cream. Don't bring it home.
• If you must buy holiday candy, buy it the last possible day before the holiday.
• Be honest with yourself. There is no "sugar loophole." (Believe me, no one looked harder than I did.)
• Forget 5-a-day. Eat LOTS of vegetables throughout the day. Limit fruit to 2 servings a day.
• Turn logging food into your best habit. Always log when you start eating junk – you'll stop much sooner.
If you'd like help with sugar or any other aspect of nutrition, I'm dedicated to providing that. Nutrition coaching can help you reach your goals quickly and effectively. I'll be your expert advisor, accountability partner, "bad cop," sounding board, and more. I'm dedicated to helping you transform your health, your moods, your weight – and stay that way. Just visit www.LastResortNutrition.com and request an Empowered Eating Consult. Find out how easy it is to get great results this year!
Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.