Sunday, May 10, 2009
I have always loved sugar, as far back as I can remember. But my mom was ahead of her time, a “health nut,” so as a child, instead of peanut butter and jelly, I got tofu on sprouted-grain bread. In place of dessert, I got… well, no dessert. I snuck sugar when I could and, as I got older, grew to associate it with a certain sense of freedom and pleasure. As an adult, I came to realize that I had a sugar addiction, and I tried to break it. I did, too: hundreds of times. But no matter what I did, sugar found its way back to me, or should I say, I found my way back to sugar.
With the start of my formal studies in Whole Health Education I learned that I wasn’t alone in my struggle to overcome these powerful sugar cravings, that millions of Americans shared my experiences, and that no amount of willpower would stop me from indulging in these “moments of weakness,” even though they often resulted in fits of anxiety, anger and exhaustion. As my understanding and experience deepened, I found the tools I needed to end this destructive relationship forever.
Carbohydrates — the mainstay of most Americans’ diets — are chains of sugar molecules. Carbohydrates fall into two categories: “quick” simple carbs and slow, more complex carbs. Cakes, cookies, highly processed and refined foods, white flour, white rice, pasta and cereal all fall into the first category. More complex carbs include whole grains, nuts, fruits, vegetables and legumes. Every carbohydrate, when digested, breaks down in the blood stream as glucose, or “sugar.” Our bodies rely on this glucose for fuel. Without it, our brain and body cease to function. As our glucose levels rise, the body responds by releasing the hormone insulin. Insulin regulates the glucose in our system by ensuring glucose delivery to the liver, muscle and fat cells, where is is used as fuel or stored as fat for later use. When we choose our carbohydrates carefully, we function at optimal levels.
But on a typical morning, when we wake up and grab a piece of toast followed by a glass of orange juice, we are essentially flooding our bloodstream with sugar. This casual consumption of carbohydrates begins a downward spiral during which the body releases large amounts of insulin to aid muscle and fat cells in the absorption of this “blood sugar.” As the insulin works, glucose levels in the bloodstream drop precipitously low.
When blood sugars drop quickly, we experience headaches, anxiety, irritability, hunger and fatigue. Our body actually thinks it is starving and demands that we feed it. We are now in survival mode. We reach for the things we know will give us the quick energy boost we so desperately seek: a muffin, bagel, cookie or pasta. This is a not a question of willpower. Survival impulses always win out over willpower. You are not weak-willed or lazy. You are driven by the desire to live, and that blueberry muffin in your pantry is your lifeline. You eat the muffin, your blood sugar spikes, insulin is released, and the cycle begins again.
Most Americans put their bodies through this cycle four or five times a day. Over time, this cycle can lead to excess weight around your middle, a weakened immune system, low energy levels and, eventually, insulin resistance and inflammation. Inflammation is the root cause of the majority of chronic degenerative diseases such as heart disease, arthritis, osteoporosis, stroke, diabetes, multiple sclerosis and some cancers. This cycle is very much like a roller coaster ride. You climb higher and higher as your body processes the sugar and, then, you come crashing down as your blood sugar levels plummet.
I have observed this cyclical pattern in the majority of my clients. Faced with a veritable mountain of tantalizing, unhealthy food choices and an overabundance of misinformation, millions of Americans are slaves to this roller coaster ride: confused, depleted and powerless to free themselves.
So what can we do?
Start by really listening to your body. Eat when you first begin to feel hungry. Slow down. Chew your food. Keep a food journal. Next, concentrate on balancing your food choices. Every body is different and you will have to ascertain for yourself exactly what balance means to you. Just make sure that, in your exploration, you eat from all the essential food categories: carbohydrates, proteins, fats and fiber. Eliminating one category will wreak havoc on your system. Carbohydrates provide our bodies with fuel. Fats, proteins and fiber, besides helping to ensure optimal health, slow the absorption of blood sugar into the blood stream. As sugar is released more slowly over time, the pancreas releases insulin in a steady, even flow and the body is able to maintain consistent blood sugar levels. As you start to add protein and fats to each meal, your cravings will often diminish almost immediately and the roller coaster will slow and flatten.
Breakfast sets the tone for your day. What you eat for breakfast will influence your food choices for the next 12 to 15 hours, and subsequently, influence your energy levels, moods, and your overall sense of well-being. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you feed a body with fasting blood sugar levels a muffin and a latte, you are choosing to ride the roller coaster. If, on the other hand, you begin your day with a veggie omelet and fruit (or a less-conventional bean burrito with sautéed greens), you are opting for a balance of foods that will ensure slower absorption and a steadier flow of blood sugar, establishing a rhythm that is far easier to maintain than the one fueled by a muffin, bagel or cup of coffee. Studies show that people whose first two meals contain balanced portions of carbohydrates, proteins and fats consume, on average, 2,000 fewer calories a day.
Always strive to eat before you get too hungry, and eat within an hour of waking up. Since your glucose levels are already low, you don’t want to let yourself get so hungry that your body responds with a desperate need to eat. Desperation rarely informs smart food choices. When we allow ourselves to get very hungry, the body releases the stress hormones adrenaline and cortisol. High levels of cortisol affect your ability to lose weight and maintain balance in your life.
The best way to avoid eating when overly hungry is to eat throughout the day. Small meals enjoyed throughout the day will keep your blood sugar more stable than will two or three large meals spaced far apart from one another. Schedule your meals around your body’s needs rather than around your “to-do” list. You will find it much easier to stop eating when full, to make smart food choices from a rational, calm place, and to maintain even moods and energy levels.
I recommend starting with a simple five-day cleanse that will help reset your metabolism and curb your carbohydrate cravings. By the end of five days, cravings are greatly diminished. You enter this next exciting phase of your life with greater control, renewed energy, and more stable glucose levels. My battle with sugar ended the day I began my first cleanse. Better informed and with a healthier metabolism, I continue to follow the steps I’ve outlined above, every day. It’s been a long time since I had my last bag of cookies (all in one evening). I still love sugar now, but it doesn’t own me. It just tastes good.
Alison Cohn is the CEO of Whole Mind Whole Body, a company devoted to transforming a woman's relationship to her body, health, and heart. Whole Mind Whole Body believes that every woman has the power to live at ease in her body and in love with her life!
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