Please help with my sugar addiction!!
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Diabetes runs in my family. I was just hoping to get some healthier recipes; maybe make a few new friends who can relate to how I'm feeling.faeriesue1 wrote: »Why the negativity surrounding sugar? God I love sugar!!! 2 sugars in my tea, a teaspoon with my cereal, at least 2 "fun size" bars or chocolate a day. What's wrong with that?
I'm skinny fat, and would love to be toned and fit. My snacking (chocolate, cookies, cake, ding dongs) is negating my healthy diet,(Veggies, nuts, beans, lean meats, hard cheese) and I was looking for some new ideas.
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OP, I have not worked this out by any means. I think there was a day last week that I ate something like 500 cals worth of chocolate candy (hubby brought home $25 worth of marked down valentines candy... *sigh*). This week my calories are well-controlled despite still having a treat a day and all that candy in the house, and I haven't felt driven to down more. When I don't have it, I don't necessarily miss it, but in the wrong frame of mind, it seems to snowball. I don't feel "addicted" (however you want to use the word) to the sugar. If there isn't something I like in the house, I'm not going to scarf my kids' treats trying to get sugar. I want the specific mouth-feel and satisfaction of my chocolate, cookies, or other baked goods. It's totally sensory. OK, but none of that helps you...
For me, "alternatives" don't particularly help. I do lighten and reduce the sugar in my baked goods if I can do so w/o compromising the taste/texture. But if it's good, I'm still likely to overeat it. Fruit? Again, it's not the sugar I'm after, it's about the experience of specific treats. I'll eat fruit because I like it, but not as a replacement. I will buy no-sugar added versions of other products to help balance my general sugar intake. There are a couple of specific things I do enjoy and have found to be helpful. I've been buying this sweet cinnamon herbal tea (and there may be other flavors that would work as well, but for me, the intense cinnamon flavor really does the trick) that I can sip on and enjoy over time, and basically keeps me satisfied and busy so I don't (usually) think about other sweets. Blue Bunny makes a sweet freedom chocolate ice cream that's only 100 cal/1/2 cup that's a decent chocolate hit for the calories. But for the most part my strategy is, eat well in general (plenty of protein & fiber) so that I'm less likely to indulge in cravings out of hunger, and only choose treats that I consider to be "worth it". I also read the suggestion recently to put off treats as long as possible in your day, and perhaps you will be less likely to trigger more craving.
And BTW, it's my understanding of the new guidelines that those posters arguing about sugar addiction aren't supposed to be doing it here, but in the debate forum.
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superhippiechik wrote: »
Diabetes runs in my family. I was just hoping to get some healthier recipes; maybe make a few new friends who can relate to how I'm feeling.faeriesue1 wrote: »Why the negativity surrounding sugar? God I love sugar!!! 2 sugars in my tea, a teaspoon with my cereal, at least 2 "fun size" bars or chocolate a day. What's wrong with that?
I'm skinny fat, and would love to be toned and fit. My snacking (chocolate, cookies, cake, ding dongs) is negating my healthy diet,(Veggies, nuts, beans, lean meats, hard cheese) and I was looking for some new ideas.
Type 1 or type 2?0 -
Oops, OP. Your post about diabetes came up as I was typing mine, so my musings may not be particularly helpful! As far as healthier recipes, I haven't found a recipe for baked goods yet that I couldn't leave out at least half the sugar & be fine, and then sometimes I'll replace half of that with stevia. I have a pumpkin bread recipe that is to die for (but can't make regularly because I'll eat it all day.) I also came across a very low cal recipe for a zucchini cobbler last year that I was able to greatly reduce the sugar in... it's one of my hubby's favorites. If either of those appeal to you, feel free to message me
And of course, toning isn't really diet-based, but if you're not into heavy lifting, you could look into some basic toning dvds online or ideas on youtube.0 -
faeriesue1 wrote: »superhippiechik wrote: »
Diabetes runs in my family. I was just hoping to get some healthier recipes; maybe make a few new friends who can relate to how I'm feeling.faeriesue1 wrote: »Why the negativity surrounding sugar? God I love sugar!!! 2 sugars in my tea, a teaspoon with my cereal, at least 2 "fun size" bars or chocolate a day. What's wrong with that?
I'm skinny fat, and would love to be toned and fit. My snacking (chocolate, cookies, cake, ding dongs) is negating my healthy diet,(Veggies, nuts, beans, lean meats, hard cheese) and I was looking for some new ideas.
Type 1 or type 2?
Type 1. My aunt on my mother's side died because of diabetic complications.
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OP, I have not worked this out by any means. I think there was a day last week that I ate something like 500 cals worth of chocolate candy (hubby brought home $25 worth of marked down valentines candy... *sigh*). This week my calories are well-controlled despite still having a treat a day and all that candy in the house, and I haven't felt driven to down more. When I don't have it, I don't necessarily miss it, but in the wrong frame of mind, it seems to snowball. I don't feel "addicted" (however you want to use the word) to the sugar. If there isn't something I like in the house, I'm not going to scarf my kids' treats trying to get sugar. I want the specific mouth-feel and satisfaction of my chocolate, cookies, or other baked goods. It's totally sensory. OK, but none of that helps you...
For me, "alternatives" don't particularly help. I do lighten and reduce the sugar in my baked goods if I can do so w/o compromising the taste/texture. But if it's good, I'm still likely to overeat it. Fruit? Again, it's not the sugar I'm after, it's about the experience of specific treats. I'll eat fruit because I like it, but not as a replacement. I will buy no-sugar added versions of other products to help balance my general sugar intake. There are a couple of specific things I do enjoy and have found to be helpful. I've been buying this sweet cinnamon herbal tea (and there may be other flavors that would work as well, but for me, the intense cinnamon flavor really does the trick) that I can sip on and enjoy over time, and basically keeps me satisfied and busy so I don't (usually) think about other sweets. Blue Bunny makes a sweet freedom chocolate ice cream that's only 100 cal/1/2 cup that's a decent chocolate hit for the calories. But for the most part my strategy is, eat well in general (plenty of protein & fiber) so that I'm less likely to indulge in cravings out of hunger, and only choose treats that I consider to be "worth it". I also read the suggestion recently to put off treats as long as possible in your day, and perhaps you will be less likely to trigger more craving.
And BTW, it's my understanding of the new guidelines that those posters arguing about sugar addiction aren't supposed to be doing it here, but in the debate forum.
That yes sounds amazing. It is similar to Chai?
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Any cake mix , for example betty crocker and 1 cup pumpkin, mix and bake with just that and you have 100 cal/muffin/ cupcake. Butter pecan is pretty good as well as chocolate the pumpkin makes it moist.0
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superhippiechik wrote: »I'm sorry if I wasn't clear,I was hoping to get some healthy ideas and/or recipes. I guess willpower is my real issue. Thanks for the constructive advice. :-)
Ah, I see. I think you have the right idea to try healthier sweets. I tend towards fruit and dark chocolate. If you pair 72% dark chocolate with oranges, it's amazing! Fruits are always a good option for a sweet treat.
I don't know anything about baking with alternative sweeteners and I prefer the original stuff anyway. I just try to limit the amount of simple sugars I consume.0 -
superhippiechik wrote: »OP, I have not worked this out by any means. I think there was a day last week that I ate something like 500 cals worth of chocolate candy (hubby brought home $25 worth of marked down valentines candy... *sigh*). This week my calories are well-controlled despite still having a treat a day and all that candy in the house, and I haven't felt driven to down more. When I don't have it, I don't necessarily miss it, but in the wrong frame of mind, it seems to snowball. I don't feel "addicted" (however you want to use the word) to the sugar. If there isn't something I like in the house, I'm not going to scarf my kids' treats trying to get sugar. I want the specific mouth-feel and satisfaction of my chocolate, cookies, or other baked goods. It's totally sensory. OK, but none of that helps you...
For me, "alternatives" don't particularly help. I do lighten and reduce the sugar in my baked goods if I can do so w/o compromising the taste/texture. But if it's good, I'm still likely to overeat it. Fruit? Again, it's not the sugar I'm after, it's about the experience of specific treats. I'll eat fruit because I like it, but not as a replacement. I will buy no-sugar added versions of other products to help balance my general sugar intake. There are a couple of specific things I do enjoy and have found to be helpful. I've been buying this sweet cinnamon herbal tea (and there may be other flavors that would work as well, but for me, the intense cinnamon flavor really does the trick) that I can sip on and enjoy over time, and basically keeps me satisfied and busy so I don't (usually) think about other sweets. Blue Bunny makes a sweet freedom chocolate ice cream that's only 100 cal/1/2 cup that's a decent chocolate hit for the calories. But for the most part my strategy is, eat well in general (plenty of protein & fiber) so that I'm less likely to indulge in cravings out of hunger, and only choose treats that I consider to be "worth it". I also read the suggestion recently to put off treats as long as possible in your day, and perhaps you will be less likely to trigger more craving.
And BTW, it's my understanding of the new guidelines that those posters arguing about sugar addiction aren't supposed to be doing it here, but in the debate forum.
That yes sounds amazing. It is similar to Chai?
The tea? Maybe sort of. It actually tastes just like Big Red gum, if that means anything to you. It's somewhat sweet on its own, but I do add about a tsp of honey to it. Mine is a local store brand, but I'm sure there must be a name brand version. I recently also became aware of a website called Davidstea.com that sells a variety of dessert-flavored teas, but unfortunately they're a little pricey
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superhippiechik wrote: »
Diabetes runs in my family. I was just hoping to get some healthier recipes; maybe make a few new friends who can relate to how I'm feeling.faeriesue1 wrote: »Why the negativity surrounding sugar? God I love sugar!!! 2 sugars in my tea, a teaspoon with my cereal, at least 2 "fun size" bars or chocolate a day. What's wrong with that?
I'm skinny fat, and would love to be toned and fit. My snacking (chocolate, cookies, cake, ding dongs) is negating my healthy diet,(Veggies, nuts, beans, lean meats, hard cheese) and I was looking for some new ideas.
Aha - now it's becoming more clear. Are you already at a healthy weight or do you still need to lose some?
If the former, as long as you're getting enough nutrients your snacking is not hurting you. It's a better fitness regimen that'll help with body composition.
If the latter, then snacking is hurting you if it interferes with staying at your calorie limit or with getting enough nutrition. But again, a better fitness regimen is really what you need for body composition. And of course it will improve some as the few extra pounds drop.
Essentially, you need some form of strength training. Ask for help in the fitness forum, you'll get more suggestions for how to get started. And don't call it 'toning'. That's one of the fitness buzzwords that doesn't really mean anything and will draw some push-back. You want to lower your %body fat.
ETA: Eh, I should have qualified - by hurting you I meant your body composition goal. Obviously, if you want to cut down on sugar because you feel you eat it too often that's a separate issue. I'd suggest posting in the recipe forum and asking for dessert recipes with less sugar. If you put that you just want to cut back some, you should be able to avoid a repeat of the Q and A here.0 -
superhippiechik wrote: »
Both. I figure if I have healthier alternatives I won't go for the chocolate bar.BrandyGanus wrote: »pinggolfer96 wrote: »I'm confused, are you trying to defeat the addiction or feed it with a sweet/ low cal alternatives?
Yeah, I'm confused... Do you want to reduce your sugar intake or do you want healthier sweets?
Sometimes if you really want chocolate nothing else will satisfy. So you might want to try smaller quantities of really good quality chocolate, so it seems more special and more of a treat.
What really worked for me was not snacking -- if I don't snack I'm not tempted to eat snacky stuff during the day (I still often have something sweet after dinner in reasonable amount). But, if you do want to snack things with more protein are often more filling -- try a yogurt with fruit, maybe.0 -
superhippiechik wrote: »
Diabetes runs in my family. I was just hoping to get some healthier recipes; maybe make a few new friends who can relate to how I'm feeling.faeriesue1 wrote: »Why the negativity surrounding sugar? God I love sugar!!! 2 sugars in my tea, a teaspoon with my cereal, at least 2 "fun size" bars or chocolate a day. What's wrong with that?
I'm skinny fat, and would love to be toned and fit. My snacking (chocolate, cookies, cake, ding dongs) is negating my healthy diet,(Veggies, nuts, beans, lean meats, hard cheese) and I was looking for some new ideas.
I don't have many recipes since I'm not a baker, but I tend to just try to work in a single portion of a food. I aim to fill up on whole nutritious foods, and have something small that fits in my calories. I usually go with a single serving of ice cream or some good quality chocolate.
I find that going for high quality with a lot of flavor makes the single serving enough. Especially since I eat enough throughout the day so that I'm not really hungry by the time I get to my treat; the small portion is satiating.
If willpower is a problem, maybe try buying single serve options and not keeping whole packages of things around. Another option is keeping things in the freezer (especially useful for caramel filled chocolates since the caramel usually has to soften so you don't break your teeth) and pull out only a single serving.0 -
lemurcat12 wrote: »superhippiechik wrote: »
Both. I figure if I have healthier alternatives I won't go for the chocolate bar.BrandyGanus wrote: »pinggolfer96 wrote: »I'm confused, are you trying to defeat the addiction or feed it with a sweet/ low cal alternatives?
Yeah, I'm confused... Do you want to reduce your sugar intake or do you want healthier sweets?
Sometimes if you really want chocolate nothing else will satisfy. So you might want to try smaller quantities of really good quality chocolate, so it seems more special and more of a treat.
What really worked for me was not snacking -- if I don't snack I'm not tempted to eat snacky stuff during the day (I still often have something sweet after dinner in reasonable amount). But, if you do want to snack things with more protein are often more filling -- try a yogurt with fruit, maybe.
This is a really great point, lemurcat12! If I'm not snacking to begin with, I don't tend to reach for sweets, but if I'm in the habit of mindlessly snacking, eventually I'll end up with a handful of m&ms in my hand!0 -
I will try that!ccmission11 wrote: »Any cake mix , for example betty crocker and 1 cup pumpkin, mix and bake with just that and you have 100 cal/muffin/ cupcake. Butter pecan is pretty good as well as chocolate the pumpkin makes it moist.
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Thanks everyone! I do strength training 3 times a week but I'm technically still 20 pounds overweight. When I look at my diet I see that the sugars are in there more than the vegetables, and I eat a lot of veggies. I'm still learning, though! Practice makes progress.0
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Oh, and another thing that helped me was prelogging my day so that I can adjust what I want to eat based on how my macros look for the overall day (although I don't track sugar directly; just carbs and fiber).0
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This is the best: banana ice cream.
Recipe: put frozen banana chunks into a food-processor.
There will be stopping and starting and repositioning of the banana pieces. It seems like it's going nowhere, but be patient. If you like you can add a bit of almond milk or whatever kind of milk you like. You can also add chocolate chips if you like. Eventually it turns into the consistency of creamy old-fashioned ice cream and tastes exactly the same - it's a miracle. Even my kids love it - they have no clue it's healthy!
I haven't done this in anything but a food-processor - it's too much work for the average blender though I'd imagine a higher end blender might work too.
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One of my quickest "cheats" is Frozen Greek yogurt. Protein added snack with about 80 calories. Make sure you stir it around frequently and it's wonderful. If you don't stir it, it will get ice crystals in it. I also like sugar free fudgcicles. 10 calories. It helps me on my sweet tooth. BTW.. Good for you for reaching out for healthy snack ideas.0
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I am glad someone clarified sugar in moderation. I have lesson ed my sugar intake. That keeps me motivated as I decrease my sugar intake.0
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superhippiechik wrote: »
I will try that!ccmission11 wrote: »Any cake mix , for example betty crocker and 1 cup pumpkin, mix and bake with just that and you have 100 cal/muffin/ cupcake. Butter pecan is pretty good as well as chocolate the pumpkin makes it moist.
Me too.0 -
delightful5 wrote: »superhippiechik wrote: »
I will try that!ccmission11 wrote: »Any cake mix , for example betty crocker and 1 cup pumpkin, mix and bake with just that and you have 100 cal/muffin/ cupcake. Butter pecan is pretty good as well as chocolate the pumpkin makes it moist.
Me too.
These "muffins" have the texture of small sponges. I like carrot cake mix, 15 oz. pumpkin, 1/2 cup water, 2 eggs and 1/2 teaspoon baking soda. Much more like a cake.0 -
superhippiechik wrote: »Thanks everyone! I do strength training 3 times a week but I'm technically still 20 pounds overweight. When I look at my diet I see that the sugars are in there more than the vegetables, and I eat a lot of veggies. I'm still learning, though! Practice makes progress.
On the off chance you don't realize - MFP tracks both added and natural sugars under the same 'sugar' heading. Veggies have a good bit of sugar, as do fruits (more than veg), grains, etc. It's not unlikely that the natural sugars are the majority contribution.0 -
mangrothian wrote: »juggernaut1974 wrote: »Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Congratulations, you've demonstrated doped up rats may exhibit similar signs as addiction to sugar when they are offered the choice of sugary water or nothing.
See the nutrition debate forum to discuss the concept of "sugar addiction" in humans (hint: it doesn't exist).
To the OP: I find that if I allow myself a small "treat" daily (a couple Oreos or a serving of good ice cream) of a food commonly thought to contain a lot of sugar (although most of them contain an equal amount of, if not more fat) I don't have cravings where I need to binge eat a lot of excess sugar calories.
I didn't demonstrate anything, just posted an article I thought might be worth checking into due to it's description of addiction and the subsequent breakdown of the stages thereof, no need to be so condescending.
It's a weakly designed article that is posted time and time again in the forums, and I'm quite sure many regular posters in the forum are sick of seeing it used as evidence for a popular term that to date hasn't been scientifically proven. In the end, the study has horrible design flaws that gives the researchers the result they want to see:
1 - the rats are starved before the experiment. If you were starved for a period of time to induce hunger, and had a chocolate biscuit and a carrot put in front of you, which would the majority of people eat first?
2 - The rats aren't deprived of water during the fast. If they were deprived of food and water, then given the two options of water or straight sugar (not sugar water), if it was an addiction the sugar would always be eaten first, no matter how thirsty they were.
3 - If you learn you're going to be starved on a regular basis (just like the rats were), and the sugar water is the first thing you're given after each starvation period is over, of course you're going to be conditioned to always take it first over other options. The controls in the trial are horrible.
So as not to take the thread further off topic, I suggest anyone wanting to discuss the nature of sugar addiction head on down to the nutritional debate section of the forum. That's what it's there for.
OP, if you like sweet things a lot, knock yourself out and have something sweet, rather than a substitute to try and 'trick' yourself. If you've lost the weight and are maintaining successfully, unless you're diabetic I don't see why you should have to find alternatives.
Thanks for pointing out the Nutritional debate section. If Juggernaut1974 would have just pointed that out to me instead of being rude, I would have waltzed on over there and checked it out. That being said, I'm disappointed I didn't leave enough room for more than one chocolate mint tonight. I have cut down, but not eliminated, my sugar "addiction."
Actually, he did point out the Nutrition Debate section: See the nutrition debate forum to discuss the concept of "sugar addiction" in humans (hint: it doesn't exist).
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Those are great ideas!! That banana ice cream sounds delicious, and I ALWAYS forget that frozen yogurt is awesome.
Thanks y'all!0
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