Sugar really is the crack cocaine of the modern world. Sounds pretty serious doesn’t it? Maybe a little extreme? Well, don’t let its ‘legal’ nature fool you. Sugar is a highly addictive and dangerous product. One that I strongly believe is responsible for many modern diseases.
Our bodies crave sugar, and when we really try to beat the cravings, our body responds in a nasty way. When we try to be rid of it, it becomes unbearable to keep going and relapse often seems like the only option.
However, when we flex our willpower muscles for long enough, the cravings will subside and we will no longer need the stuff.
Clean out your cupboards
When you are tying to be rid of sugar its important not to have temptation within reach. It will be sure to get the better of you in a weak moment.
Dehydration can often be confused with sugar cravings. If you feel the need to indulge, try a glass of water first and see if the urge subsides.
Eat some nuts
Good fats will often tame a sugar craving, but it’s not instant, so wait 10-15 minutes after a handful of nuts.
Add cinnamon to your foods
Cinnamon Bark (Cinnamomum cassia) has a very positive effect on our blood sugar levels- keeping them nice and stable.
Add a portion of protein to each meal
Protein is our satiety macro-nutrient. Studies show that protein sources can prolong satiety (keep you fuller for longer) more than carbohydrates, as they take longer to digest in the body. Protein stabilises blood sugar levels (slow release of energy into our cells), which is the key to more sustained energy levels and comfortable, healthy fat loss.
See Protein sources.
Sometimes we can crave sugar just through boredom. Get up and do something to distract yourself. Go for a walk or go and put a load of washing on or call a friend. When you are entertained again, it’s unlikely that you will still be dreaming of that donut.
Don’t skip meals
Skipping meals can play with your blood sugar levels and cause them to drop increasing your chances of a binge. Eat 3 meals a day and 2 snacks to ensure constant blood sugar levels and ensure that those meals are low GI, protein packed meals. It works a treat!
Not enough sleep will increase your bodies hunger hormone Gherlin, which will increase your desire to snack. It also usually means higher carb content the following day too!
Start diarizing your food
This will make sure you are aware of what you are eating and how you are feeling at the time. Being in touch with what emotional triggers you are susceptible will mean that you can take control of how you respond.
Try and be mindful guys – it’s a nasty trap to be caught in and sugar really is a terrible thing for your body. Look after it and just be educated in your approach to your plates.
I really do believe that knowledge is power and the more educated we are when it comes to our health, nutrition and fitness the happier and healthier we are. My website is set up in an attempt to help girls on their journey to health. When we find the true meaning of health, weight loss and weight control can only be a positive side effect.
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Some of my fave sugar alternatives
There are lots of sugar replacements out there, but here are a few choices for you:
1. Raw honey – my fave sugar replacement. Wild honey is low in fructose and very tasty. I add honey to smoothies, my oats, in herbal tea and basically anything I feel needs a little sugar kick.
2. Maple syrup – great or baking and full of nutrients
3. Stevia- this is super sweet and you don’t need a huge amount of it. It doesn’t upset your blood sugar levels and is a naturally grown product. I personally don’t love the chalky taste of stevia, but many love it.
4. Dates – high in fiber and also super sweet and a great addition to brownie, muffin, homemade ice-cream or smoothie recipes for sweetness.
5. Coconut sugar – also has minimal affect of blood sugars
6. Molasses – rich in vitamins and minerals but very rich at the same time.
7. Agave nectar/syrup– although this sweet nectar has less calories than other sugars, it is important that you are mindful that it is quite heavily processed and therefore not one I promote for my clients.
Supplements to consider that reduce cravings ( with guidance from a nutritionist): Magnesium, chromium, B complex, Alpha-Lipoic acid, cinnamon ( cassia).
Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time. My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.
With kindest regards Samantha
I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.
When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.
I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.
Hey Jessica! I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again
I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!
Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.
Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!
I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).
I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud
My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.
I want to empower you to make good choices, every day. I want you to enhance your understanding of health and nutrition. I'm committed to making sure you live the best life. Because you deserve it. Are you ready to start feeling great?
Let me know your email address so I can send you an eBook '7 Days on my plate' - a little gift from me to you!