Mindful eating. Here's how it works: 1) Choose your favourite food 'sugary' food (for most people it's chocolate) 2) Hold a piece of chocolate in your hand, look at it and smell it 3) Place it on you're tongue for 20 seconds and reflect on its flavours 4) Then chew slowly whilst focusing only on the chocolate, the flavours, and the textures A practical approach to mindful eating is to focus solely on the activity of eating. Often, we consume sugar, chocolate, or other snacks when distracted in front of the TV. But, if we can pay mindful attention to the action of eating and connect with the flavours, we're more likely to crave less. Mindful eating isn't only good for sugar consumption, but human clinical trials have now shown that mindful eating can lower overall calorie consumption and increase food enjoyment.
Whenever we are talking about reducing intake, there is the risk of feeling deprived or resentful. These feelings can drive you towards those very foods in either emotional eating or binge eating episodes. So when you are eating more sugar than you know is good for you, more than feels good, how do you reduce it? There are two primary strategies that I work with my clients on: mindful eating and addition. Focusing on what you are adding, what you are eating or drinking in place of the sugary items, can make a large difference in avoiding those feelings of deprivation or resentment.
Cravings and deprivation come where there's a "lack" - whether that's perceived or a true physiological deficit. Sugar is not bad, and is a very important fuel source in the body. In a sense, most forms of calories are deduced to a simple form of "sugar" that can move around in the blood and be used by cells. The recommendations exist from entities like the America Heart Association to reduce added sugar intake, not to stigmatize sugar overall. If sugar was bad, fruit wouldn't be considered "healthy". One recommendation I give clients is to find small ways to have something sugary through the day in smaller portions. That way you get what you want in more controlled amounts and keep deprivation cravings at bay. For example, this could be some fruit with breakfast in the morning, a piece of chocolate or two with lunch, and maybe a small dessert before bed.
My favorite strategy to help clients reduce their sugar intake without feeling deprived is gradual substitution. Instead of eliminating sugary treats or beverages, which is usually a long-term no-go, we find healthier alternatives together that still satisfy their cravings. For instance, swapping out soda for sparkling water with a splash of fruit juice, replacing sugary desserts with naturally sweet options like fresh fruit, yogurt topped with a drizzle of honey, or a low-sugar protein bar. This approach helps them develop sustainable habits that support their overall health and well-being.
One innovative strategy I've implemented with my clients is the concept of "flavor training," which involves gradually reducing the amount of sugar in their diet while simultaneously increasing their exposure to a variety of other flavors. This method helps to recalibrate their taste buds over time, making naturally sweet foods like fruits more satisfying, and reducing cravings for high-sugar items. Additionally, I encourage clients to become "sugar detectives," which means learning to identify hidden sugars in their everyday foods by reading labels and making informed choices. This empowers them to make smarter decisions that align with their goals, and often leads to a natural reduction in sugar intake without feeling like they're on a restrictive diet. Lastly, I focus on incorporating more protein and healthy fats into their meals, which can help stabilize blood sugar levels and provide a sustained sense of fullness. This strategy not only helps in reducing sugar cravings but also supports their energy needs for training, creating a win-win situation for their health and athletic performance.