Winter's coming... getting sugar cravings?

One of my lovely Twitter followers has asked for some tips on how to beat sugar cravings when they hit. I think this is particularly important as we approach the festive season, so here are some Eco-Fitness ideas to help understand refined sugar addiction, and enjoy really healthy alternatives instead.

Firstly, it helps if you muse on the fact that refined cane sugar (and corn syrup) are empty calories, with no nutritional value. They play havoc with your insulin production, invoking a surge of insulin into the body. This results in mood change, peaks and troughs of energy and a signal to the body to STORE FAT. Yes, that's right, refined sugar sends a message to the endocrine system to make fat cells! So it's just as bad as eating saturated fat itself.

Secondly, unlike the fruit sugar we get from freshly juiced fruits or fresh fruit, there is absolutely no water linked with the eating of products like pastries, white breads, white sugar, chocolate and cakes, so these are also dehydrating... and of course, lacking in any fibre.

Thirdly, sugars and refined foods encourage an overgrowth of unfriendly gut bacteria, meaning more cravings, bloating and an underperforming digestive system. Those pesky bacteria certainly know how to clamour to be fed!

If you also emotional eat or 'comfort eat' when you feel needy or emotional, resisting sugary comfort foods is going to be tough. You need to understand the patterns you probably developed at a young age. The trick is to get your emotional needs met from other sources than the ice cream tub or chocolate bar. How about phoning a friend, asking for a cuddle, booking a massage, going for a lovely walk with a loved one, or learning more about your emotions with a therapist?

When you cut out refined sugars, and understand your emotional eating, gradually the cravings fade. All this takes research, time and self belief, but in the long run it is worth it. A great book which will put you off refined junk food, sugar and chocolate for life is 'Slim for Life', by Jason Vale if you want to find out more.

So, some alternatives then, because believe me, there are thousands of gorgeous alternatives that will leave you satisfied, bursting with energy, nutritionally rewarded and healthy.

First, try making delicious carrot-based 'bliss balls', basically sweet bundles of healthy grated carrot, nuts, coconut oil, cinnamon. Simple blend in a food processor, 1 cup almonds, 1/4 cup pecans, 1/4 cup walnuts, 6 medjool dates, 1/4 cup raisins, 1 tbs warm coconut oil, 1/4 cup desicated (unsweetened) coconut, 2 large grated carrots, pinch of cinnamon, pinch of nutmeg. Shape into balls and roll in shredded coconut of cinnamon.
These are ideal as tasty little nibbles, desserts or even gifts...

And here's a wonderful idea for a 'pastry base' but it's made with pecans and juicy medjool dates! Preheat the oven to 350F. Spray an 8- or 9-inch tart pan or pie pan with cooking spray. In a bowl or a food processor, pulse 2 cups of pecans and 3 large pitted dates until finely chopped. Add 2 tablespoons of melted butter and process until a dough forms. Press the dough into the prepared pan. Bake for 10 to 15 minutes, until light golden brown. The crust will puff slightly. Let the crust cool completely before filling. You can fill the base with slices of apple glazed with a hit of (real) maple syrup, or some stewed apricots, sweetened with a hint of honey.

For quick snacks for kids and adults alike, try filling a juicy (pitted) medjool date with an organic brazil nut. Very Christmassy and really healthy too!

Or avoid the double whammy of cow's milk and sugar by making a comforting oatmilk shake. Lowering your milk intake during the cold season will reduce mucus production making colds easier to shake off. For an oaty shake, pour oatmilk into a pyrex jug, add a sliced banana, a handful of berries and a teaspoon of maple syrup or good quality local honey. Simply whizz with a hand blender and pour into glasses.

One final fun idea - 'ants on logs': take a finger length piece of celery, fill with (sugar-free, wholefood) peanut butter and pop a few raisins on top.

This winter, think home made vegetable soup: just hand blend any cooked veggies in their stock. Think veggie curries, experimenting with turmeric (an anti inflammatory), tamarind, cardamom and of course loads of garlic. See my previous blog (June 2010) for a really simple recipe, all made up in one pot with no ghee or fat. Enjoy avocado salads with seeds and olive oil/chilli/parsley dressing. Eat stoneground wholemeal breads instead of white bread.

All this will help you kick the sugar cravings and yearn for health-giving, nutritious foods instead.