Hi there. It's Cynthia Sass again, registered dietitian nutritionist and Health's contributing nutrition editor.
Are you ready to talk sweet treats? Making a dessert without added sugar or artificial sweeteners may seem impossible. But, once again, it's whole fruit to the rescue! In yesterday's email we included three no-added-sugar dessert recipes and some options containing sugar that won't blow your daily sugar budget. But what if you feel tempted to eat a treat that does surpass the daily recommended sugar cap? First, check in with your emotions. Are you feeling triggered by stress, boredom, loneliness, or a desire to self-soothe?
If you can pinpoint what you're feeling, you may find that your drive to down a pint of ice cream or eat M&M'S by the handful isn't really about the food. When an emotion is the driver, try to address it in another way. Call or text a friend, get outside for a few minutes, pop in ear buds and listen to a song or guided meditation, or put in some quality time with your pet. While it won't happen overnight, it is possible to break a pattern of eating your feelings.
And if you're feeling tempted not by emotions but availability (the free brownie sample at your coffee shop, cookies in the break room at work, candy from the birthday party your child attended), take a beat. Evaluate the option in front of you on a scale from 0 to 5, with 0 being meh, and 5 being a can't-live-without favorite. If the goodie doesn't rank at least a 4, you probably won't regret forgoing it. And if it's a true fave, enjoy it and move on!
It's not realistic to go through life without ever eating a cupcake or ice cream cone ever again. The ultimate goal is to end a regular pattern of over-consuming added sugar, and doing so without awareness.
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