5 Simple Tips to Help Curb Your Sugar Cravings

by Cascade Ice on September 25, 2020

 

Do you usually crash after your morning coffee and bagel? Do you head for the vending machine to help you get through the afternoon slump? You may need some help managing your sugar intake. Whether we realize it or not, most Americans consume around 70 grams of sugar each day, and the daily recommended limit is 25 grams for women and 38 grams of sugar for men. And unfortunately, it can be a slippery slope – when you consume more sugar in your diet, you end up craving more. 

There are many reasons why sugar is so addicting. It can release the “feel good” brain chemical, serotonin. It can also release endorphins, which makes us feel calm and happy. Too much sugar in our diet can lead to issues like heart disease and diabetes. So how can you stop the sugar cravings for good? Here are some easy to implement tips that you can refer to each day, making small changes that add up to a healthier lifestyle overall.

Make a plan

Whenever you’re trying to make changes to your lifestyle, it’s always enlightening to sit down and write everything out. Chronicle your food and activities for a week, taking special care in identifying where you can make small changes. Then, make a plan. Set attainable goals for yourself and celebrate when you’ve achieved them! A lousy diet often results from a lack of planning and reaching for less healthy choices out of convenience. After all, we live fast-paced lives. So slow down, plan, and celebrate your progress. 

Get moving

Especially during a pandemic, it’s easy to stay inside and brush off plans to get out and exercise. But now more than ever, it’s important to get your body moving, your blood flowing, and boosting your energy levels. Does this have to be 6 miles of running every day? Absolutely not! Start with a daily neighborhood walk, or taking a flight of stairs instead of the elevator, or even a virtual yoga class. It really doesn’t matter how decide to move your body, just move it! Studies have shown that mild exercise can trigger metabolic processes that make more blood sugar available to the brain, which reduces cravings for sugary, processed foods. 

Tackle cravings with fresh fruit

Sugar cravings are unavoidable, especially when you’ve just started your journey to a low-sugar lifestyle. Keep lots of fresh fruit handy for when sugar cravings hit. Unlike processed sugar, with fruit you also get fiber, nutrients, and refreshing, sweet taste. Like we mentioned above, having these things ready at all times make it easy to make better choices.

Stay hydrated

We’ve said it before and we’ll say it again … staying hydrated is one of the most important things you can do to maintain a healthy lifestyle. Staying optimally hydrated in particular can help you manage sugar cravings too. Replace sodas and juices with water or an organic sparkling water to help reduce your added sugar and overall calorie intake each day. Check out what Cascade Ice Sparkling Water has to offer!

Indulge occasionally

We know, it sounds counterintuitive. But making huge, sweeping changes can sometimes backfire if you don’t give yourself a little “wiggle room.” So, our advice is to give in a little when it comes to your sugar cravings. Allow yourself a small amount of what you’re craving, whether it’s a small cookie or some soft serve. Enjoying a little of what you crave can help you avoid binging and failing altogether. So give yourself some love and allow yourself some small treats every so often! You’ll be surprised at how it helps you stay the course.

How do you curb your sugar cravings? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

We Break Down the Anti-Diabetes Diet in 5 Easy Steps

by Cascade Ice on February 14, 2011

In the past several years, there has been a significant rise in the number of Americans diagnosed with type 2 diabetes. So it’s no wonder that nutrition “gurus” and dietitians are capitalizing on the trend with books that claim to cure adult-onset diabetes with just a few adjustments to your lifestyle and eating habits. Could it really be that easy?

While the triggers of diabetes are not known with complete certainty, both genetics and environmental factors (like obesity and lack of exercise) have been proven to play roles. We researched and gathered 5 important tips to remember for those at risk of developing type 2 diabetes.

• First things first – most experts agree that an anti-inflammatory diet can help promote healthy blood sugar levels. Try eating small, frequent meals to keep blood sugars in a safe range. Eating large, filling meals less often can flood the bloodstream with excess glucose and insulin
• Keep added sugars to a minimum, choosing to skip the sugar in your daily cup of coffee, and trying sugar substitutes like sucralose instead.
• Incorporate lots of non-starchy vegetables, like broccoli, squash, eggplant, beans and spinach.
• Aim for 30 minutes of activity per day. Any type of aerobic activity including hiking, walking or cycling improves insulin resistance in muscle cells.
• Research has shown that nutritional supplements may also be helpful for people at risk or living with diabetes. Magnesium, fish oil and omega-3 fatty acid, and flaxseed oil have all been proven to offset inflammation.

In addition to the tips provided above, if you are at risk of type 2 diabetes, work with your doctor or nutritionist to help make sure you’re following a diet and exercise plan that’s personalized and the right fit for you.