The allure of the muffin at the corner store makes the strongest will power crumble. It is so hard not to cave into the cravings that we have for sweet especially surrounding sugar sweetened baked goods. Some of it is due to the kid in us that remembers how those cookies were comforting after a long day at school. Every celebration usually encompasses some type of decadent dessert. We celebrate birthdays with wonderful cakes and ice cream making the bond stronger with sugar. Baking cookies with family and friends is an enjoyable way to spend time together. Sugar in and of itself is not bad, but the amount we ingest daily is. Emotions are tied into sugar, we all grew up with cookies after school, etc.

The stubborn weight issues that surround our society, more than likely can be traced back to the amount of sugar being ingested daily. We know sugar is in baked goods, but it is also in most processed foods. Getting sugar out of your diet while not easy is probably one of the best things you can do for your health. As the science comes in, we are learning that sugar is implicated in many diseases such as heart disease, cancer, diabetes, dementia and many more. Getting sugar out of your diet will give you more energy and boost your immune system.

The keys to getting sugar out of your diet is to have a plan. Keeping your insulin consistently level and not up and down is the key to cut down cravings. First, you must eat regularly, three meals a day and a snack or two if needed. Whole foods are best as processed foods are loaded with sugar. Whole foods, including fruits and vegetables metabolically react different in the body than cane sugar. The addition of protein to your meals will help to alleviate any jumps in insulin. Having a smoothie in the morning with berries, greens, protein powder and unsweetened almond milk is filling and does not set off a surge in insulin.

Snacks could consist of hummus and celery or carrots. Unsweetened almond butter with celery is another easy packable choice for a snack.

Over consuming whole foods while better than processed foods will sabotage a weight loss program. If you are trying to lose weight the calories consumed need to be less than the calories being burned. Know the amount of weight you want to lose than decrease your intake by 3500 calories a week to lose 1 pound a week. Enjoying your food, by setting a nice table, turning off the television and sitting down will create an environment that enables you to slow down and enjoy your meal. By adding spices to your meals such as cinnamon, cloves, nutmeg will help to reduce cravings and keep insulin levels in check. Most of the complex carbohydrates we consume these days really are highly refined and react in the body just like cane sugar. Try to get complex carbohydrates that have not be highly refined. Exercise such as a 30-minute walking program most days of the week will help to keep blood sugar in check.

Getting off sugar has been equated to getting off heroine. Remember have a plan to help you once and for all get off the roller coaster of sugar addiction. Eating whole foods including protein will keep your insulin levels happy and will help to crush the cravings for sugar. Skipping meals will only derail your success in getting sugar free. Lastly, eliminate artificial sweeteners from your diet. They have a metabolic reaction in the body that actually makes you crave more sugar. So that 0 calorie soft drink is not really helping to bring your insulin levels down. Don't despair if you slip, just recommit and start again. The good news is the longer you are away from sugar, the less you crave it. For more information about health and fitness, please contact Kay Colgan at Middleburg Pilates and Personal Training, 14 S. Madison Street, Middleburg, Virginia or 540-687-6995.