S.A.D.: Sugar Addiction and Dependence

While thinking of things that we often flock to for quick energy, sugary treats definitely were high up on the list. My intern and I were throwing around ideas for a way to describe that overwhelming need for sugar that sometimes is like a monster in the alley way following you home. It's unrealistic to avoid sugar; it's one of the basic tastes our tongues recognize. We thought, since 'All Foods Fit' in a balanced lifestyle, let's consider why sugar is so addictive and ways we can give our sweet tooth what it wants, hopefully without the cavities.

So many people restrict sugar and therefore crave it as a rebound. There are studies of habituation that show when we allow ourselves to have foods and do not hold them as special, they lose their power.

Sugar is often the go-to item to deal with many stressors in life. These are things that we encounter every day, like inadequate nutrition, high levels of stress, mood imbalances or substitution for an addiction such as alcohol. The body craves energy in order to manage all of these processes. When we are low on energy, we often become overwhelmed and start to think negatively; and become less proactive with our nutrition and stress, leading to depression and an increased sugar intake to combat the energy loss.

Increased sugar intake may impact your body by:

• Increased weight
• Cavities
• Higher levels of triglycerides
• Increased low density lipoprotein (LDL) levels (otherwise known as the less desirable type of cholesterol).

Depression is a mood disorder that is based off of the improper functioning/balance of neurotransmitters (messengers in the brain).

Tips to help depression and sugar cravings include:

• Don't go too long between eating (4-5 hours)
• Pair carbohydrates and proteins
• Meditate to reduce stress levels (instructions follow)
• Aim to consume nutrient dense foods
• Get enough sleep

Meditation Over Mind

Last month, I did the 21 day Meditation Challenge through Oprah and the Chopra Center. It was refreshing to make myself slow down and take a deep breath, just to regroup. I found that I felt more energized and I was better able to focus on being a business woman and mother to an active two year old. I've put together a 'quick start' to mediation, take a few minutes out for your-self and try it out. Let me know what you think about it!

1. Put your phone, TV, anything noisy on silent. If you are at work, then go to out to your car or a quiet corner
2. Set an alarm or timer for 15 minutes (most phones have the ability to turn off the ringer but leave the alarm on, find out if yours does. If not, then leave the ringer on but make sure that you don't schedule any calls or text right before you start)
3. Sit down comfortably, you won't be moving from this spot until your alarm goes off
4. Close your eyes, take a deep breath in
5. Start humming. Not a tune or any kind, just a "hummmmmmmm" that's like a buzzing.

As crazy as this one sounds, this is a must do!

We're thinking a mile a minute. If we were dead silent,

we'd keep thinking or forcing ourselves to focus and not relax.

Humming allows us to listen to something that engages

us but does not require thought.

• Do this for 15 minutes, breathing slowly and deeply. When the alarm goes off, you can return to your work