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Sugar is taking a public beating this week, as the internet is crammed with articles on why to avoid it, including Michael Moss's fascinating New York Times Magazine piece on processed foods as well as yesterday's NYT column column by beloved chef Mark Bittman.
Bittman's article explores findings from a study that links sugar consumption, not obesity, to diabetes. According to the piece, "researchers found that increased sugar in a population’s food supply was linked to higher diabetes rates independent of rates of obesity. In other words, according to this study, obesity doesn’t cause diabetes: sugar does."
Going beyond the link, Mr. Bittman finally says from the center of chefdom what health coaches and researchers like Dr. Robert Lustig have been saying for years:
Sugar is toxic.
Which is the best reason to quit sugar.
One of the 40 million times I quit eating refined sugar (and hopefully the last), I had the magnificent idea to start a journal and track not just my food, but my thoughts about food. How much of my intellectual life was being held hostage by food obsession? And how much of that chokehold was related to sugar? And finally, what might be available to me mentally if all that room was suddenly liberated for me to use in a less exhausting manner than the vicious mistress of obsessive thinking?
I also decided to do a little research about my sweet tooth and see why I felt so helpless in the glitter of its outstretched fingernails. I found this lecture that Dr. Robert Lustig gave a lecture called Sugar: The Bitter Truth, in which he shows us that sugar actually stimulates the exact same region of the brain that cocaine goes to work on. I like to call it the "Euphoria Lounge."
Who doesn’t want to be transported from feelings of suffering, boredom, fear, or betrayal simply by adding a substance to our systems? It is so much easier than talking it out, going for a run, being present in pain or accepting responsibility for things that are causing us harm. NO WONDER I LOVE SUGAR!!
But my journal revealed that the effects of sugar didn’t end simply with the stimulation. Without indulging in the initial impulse, I was able to keep my brain off the endless hamster wheel of desire and denial. “I want this but that’s bad so I can’t.” and then on an even worse day, “I want this so I WILL and now I AM BAD.”
Then the sugar appears and the blood sugar Olympics begin their relentless training: the high, the crash, the craving, and mental gymnastics to deny the desire and so forth. And the whole time the mind is engaged in this cycle actively, countless hours are robbed from our waking lives.
So how do we get off the ride? Here are some basic tools for support in quitting sugar, serving the health of your body, and freeing your mind from obsession so you can go about the fantastic business of living.
1. Reach for something sour.
Just like on a color wheel where hues opposite from each other cancel each other out, so too is the landscape of our tongues. Having a sugar craving? Grab a pickle. The sour taste will physiologically kill the impulse long enough for you to make a different choice for yourself and mindfully return to the life you are in the middle of living.
2. Get some support.
Grab a friend or a posse and do it together. The first few days and even two weeks can be so intense when we try and let go of a crutch that no longer serves our health. It’s ok to ask for help and having a friend engaged in a common goal serves to strengthen the entire team. I see this over and over in my group cleanses, how the power of community creates a momentum for everyone.
3. Enjoy a change of scenery.
When the impulse feels at full banshee-monster-head-banging massive, make a physical move. Walk around the block. Take yourself up and down the stairs at the office. Go swimming. Take the dog out. Move from one room of the house to another. Call up your sugar-free pal and talk it out. Remember the craving will pass. Everything does.
4. Add more pleasure.
Congratulate yourself each day by furnishing yourself with a pleasure. Giving up sugar is not about living in denial, it's about a new perspective of pleasure. Run yourself a gorgeous bath with essential oils and bath salts for added detoxification, aromatherapy, and muscular relaxation. Bring yourself flowers. Treat yourself to a mani/pedi or give one to yourself. Masturbate. (Let’s face it, no one is ever mad about an orgasm.)
When I was finally able to let go of sugar, I realized through my journal how much of my mental space had been taken up not just by the sugar craving and associated acrobatics, but by just food obsession in general. My mind is now so much freer to be creative, to be curious and alive. My focus is more clear and my relationships with people are deeper, more authentic and loving. I don’t sit with my friend over tea and wonder how long until I get to eat. I sit with my friend over tea and I think about how nice it is to have time to catch up with such a hilarious woman, and how lucky I am to know her.