Got visions of sugar plums dancing in your head? If all you crave for Christmas is sugar, read this sugar survival guide.
Got visions of sugar plums dancing in your head? If all you crave for Christmas is sugar, read this sugar survival guide.
‘Tis the season- the season to load up on sugary treats like candy, cookies and of course- cocktails!
Unless you are determined to control your sugar cravings. Then, you may watch hopelessly while TV ads, office treats, and friends overwhelm you with their sugary treats.
I am no stranger to sugar, and like you, I love it! As a health coach who works with clients that struggle with sugar cravings, I would really like to talk a little bit about the true reality of sugar during this holly season.
When I say the reality of sugar, let’s be clear.
Most of us cannot avoid sugar entirely, or at least not for the rest of our lifetime. Especially this time of year, when we have access to plenty of temptations.
Instead, this sugar survival guide is intended to help you identify a healthy balance- both for yourself and your family. Consider it my Christmas gift to you.
First, let’s address the abundance of sugar that exists in our diets, and where the white stuff may be hiding.
There are up to 40 different names for sugar, if you are a nutrition label ninja. If you’re not, let me enlighten you a bit.
Some common aliases for sugar include words ending in -ose, such as lactose, fructose, maltose, xylose and dextrose. Any phrase that also includes “malt” or “syrup” in it is most likely a sugar as well. And don’t forget that many of the cheapest sources of sugar in the typical American diet are derived from corn (AKA high fructose corn syrup).
Check out this infographic for more sugar aliases: https://www.pinterest.com/pin/377598749984166957/
That is assuming that you cook all of your holiday meals from scratch. If you ever eat out at restaurants, you might come across even more sneaky sources of sugar, like sauces.
In this article from MSN, we find out that BBQ and Chinese-inspired sauces at popular restaurants may contain anywhere from 50-160 g of sugar! Also on the list are smoothies, some salads, and even an acai bowl.
Hey, one of the blessings of holiday shopping is being able to hop into a local eatery and enjoy a break from the craziness. Yet, while many restaurants share nutrition information online, few actually openly display their sugar content as candidly as their calories.
Because I want you to be well-informed this season, and I am guessing you usually have a phone nearby, check out these 10 nutrition and diet apps from Kaiser Permanente. The last one, Carbs Control, seems to be the only one that tracks sugar. Most require a fee to upgrade to their full capability.
Now that we know some of the places that sugar can hide, I wanted to bring up a small consideration. Our bodies process all sources of sugar pretty much the same, from non-organic white table sugar to organic, locally-sourced honey. While there may be some nutrient benefits to organic or local sources of sugar, our body will still do what it does best. Digest the sugar.
I am not talking about sugar substitutes, which studies indicate may actually increase our sugar cravings. I also am not talking about diabetics, as their bodies are unable to process sugars the way non-diabetics’ bodies can.
So, enjoy your honey, your agave, your 100% maple syrup, and also recognize that those foods are still sources of sugar, and should be balanced with healthy fats and protein.
What about fruit? I can’t tell you how many times health coaching clients ask me, “Is it ok to eat fruit?”
Thanks a lot, Atkins and friends!
Fruit has fructose in it, which is sugar. Fruit also has peel, skin, and fiber, which slow down how your body processes and digests that sugar. that peel, skin and fiber also has additional nutrients that our bodies need (AKA micronutrients).
That’s why I’m not a big fan of juicing or smoothing. Once you puree, strain, or process a whole fruit, you are missing out on key nutrients.
Let’s talk fruitcake. Fruitcake is basically a collection of dried fruit with some nuts in between baked into a dense loaf. As I live in a cold northern state with more limited fresh fruit options, I should say that many holiday fruits are of the dried variety.
Dried fruits are basically concentrated sources of sugar. A serving size can be as small as a 1/8 cup, and they are often coated in granulated or powdered sugar. Be wary of dried fruits, or use them only as a topper. You can also rehydrate them by soaking or boiling in water.
Now, you have a good foundation for understanding where sugar is, and what pseudonym it takes.
How then, do we create balance at a time of year when sugar is literally shoved in our faces? When our sugar cravings may be stronger than our willpower? While still honoring our holiday traditions of baking cookies and creating memories with our family?
This is where the “M” word comes in. That word is moderation.
You may be shaking your head at me right now. Remember, I have my own complicated relationship with sugar cravings. I wrote a whole article about shooting sugar like it was a jello shot. When I was 6.
Plus, having been morbidly obese, I would never ask anyone else to completely eliminate a source of comfort from their life cold turkey. In my opinion, that is more traumatic than the possible damage your body suffers from just a little bit of the sweet white stuff.
Yes, I am not sugar-coating this idea that food can be a source of comfort. Nor, am I sugar-coating this idea that a life with sugar can be a healthy one.
It can, and here’s how to make that work for you. We will focus on the big 3- Cookies, Chocolate and Cocktails.
Cookies
You don’t have to be a Holiday Baking Champion to make healthy treats your whole family will love. Even if you have zero kitchen skills and have family recipes that include plenty of sugar, alcohol and other unhealthy options.
All you need to do is find a new recipe, or ways to create your unique version!
Looking for inspiration?
- You can ask your friends, your family and co-workers for their favorite recipes, and be overwhelmed by the hundreds of responses that will roll in (and some with handwritten recipe cards).
- You could follow my dessert boards on Pinterest.
- Or, you could even grab a free festive holiday meal plan from yours truly (go to this page and then email me at jegoswam@bweightless.com to get it sent to you)
Pay attention to nutrition labels when cooking at home, especially on packaged items. Those refrigerated cookie dough tubes are actually robbing your children of the chance to create joy from scratch! Just say no.
When baking, you can easily cut down the recommended sugar amount by half, with very little change in overall taste. I’ve tried it. And, the kids don’t even notice!
Don’t be afraid to substitute wildly. Here is what I mean.
If the recipe calls for one cup of white sugar, don’t be shy about using half a cup of white sugar, and maybe a Tablespoon of honey.
And please, for the love of Jesus, don’t tell your family that you reduced the sugar! If you don’t say anything, they may never notice.
Believe me, as soon as I wax poetic with my kids about the fun and creative ways I made a family recipe healthier, they either zone out or refuse to eat it.
Your family will thank you for your creativity….someday. Until then, keep making memories in the kitchen.
(And you will be happy knowing you are controlling your sugar cravings, on your own terms.)
Chocolate
My mom used to keep a decorative Christmas tree container in our home, filled with Hershey’s Kisses. As kids, we raided that jar almost lasciviously, and sometimes quite sneakily.
And, it needed to be refilled several times before Santa came.
No, I won’t be the Scrooge who tells you to stop eating chocolate this Christmas. Find another health coach for that.
What I will tell you is dark chocolate, especially 80% or more dark chocolate, can be infinitely more satisfying to your sweet tooth than the lowly Hershey Kisses.
There is a dark smokiness to dark chocolate, made even more yummy by a handful of nuts.
However, this is not free reign to eat chocolate whenever the mood hits. After all, there may be increased stress this season. And, if you identify as an emotional eater, you may find a “legit” reason to eat chocolate every single day (or maybe even every single meal).
I’ve been there!
Instead, set your expectations and guidelines for when and how often you will allow chocolate into this season. Before you see the chocolate stash or have your hand in the package.
Some expectations could be “I will only eat chocolate when I am relaxed” or “I will eat only my absolute favorite type of chocolate (Lindt, Godiva, etc)” or “I will chew every bite slowly and carefully”. Notice these expectations include the way in which you will enjoy it.
Some guidelines could be “I will only eat one piece right after dinner” or “I will eat one piece in my office at 2” or “I will eat one piece before I brush my teeth”. Notice these guidelines are driven by events or time.
And, if you anticipate that avoiding the candy jar is a problem, who says you need that darn jar? Hide the chocolate like it’s Elf on the Shelf! I am guessing you have some experience at hiding treats from your own kids. Or, have your partner hide it.
Cocktails
It’s the holiday season, which somehow translates to you need to drink like a fish. I find it puzzling that just about every commercial about moms involves glorifying a glass of wine at night to “wind down”. Not to mention all the holiday Happy Hours and New Year’s Eve celebrations.
In any case, you may be a warrior at avoiding cookies and candies, but have graduated to the adult treat of choice- cocktails.
While I enjoy the occasional glass of wine, there are NO proven health benefits to drinking alcohol of any kind.
Especially if you want to avoid sugar cravings.
Alcohol is full of sugar, and can cause other symptoms like bloating or dehydration. Whether your alcohol comes from a grape, a grain, or GORP, it sits in your stomach like a dense fruitcake.
Cocktails are the worst cake of the alcohol world. And remember those horror stories about mixing energy drinks with alcohol? Yeah, not only do folks end up in the hospital from these potentially deadly concoctions, but ABC News also shares that you could engage in more risky behavior.
Here’s the reality- you don’t need to drink cocktails to have a good holiday. Even if you’re an adult, and have a reputation of doing so in the past. You get to choose.
If you want to drink, here are some ways to do it the healthier way.
- Choose your favorite cocktail, and stick to one or two MAX.
- Drink a full cup of water before and after your drink (and in between two drinks)
- Give away your glass, to avoid overeager hosts or bartenders from topping you off.
I hope you have enjoyed this holiday sugar survival guide. If setting health goals you can keep is a part of your 2019 planning, then I invite you to join me for a Livestream called “Your 90 Day Plan”. Stop focusing on repetitive resolutions and “New You” and instead craft a health strategy that works! Join me Live on December 30, 2018 at 8:30 pm Central time in Weight no More.
