Sugar free snacks for a sugar free diet

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Many of those who’ve stopped eating sugar are curious about what to eat for snacks. My days are usually pretty busy, but I try and eat every 4 hours. I have low blood sugar, and waiting too long to eat sets me up to overeat. For this reason, I also take snacks with me when I go out. (I keep nuts in my car for just the purpose).

If I’m going to be gone for more than a quick trip, I’ll pack an insulated lunch box with a variety of foods:  almonds; cooked sliced chicken breast, some cooked cold green beans, and baby carrots with hummus. I also take a big bottle of water, refilling it throughout the day as needed.

This is where advance preparation can make a huge impact. For years, I ate really healthy foods while at home, but strayed at parties or when running errands and shopping. Because I didn’t plan, I’d show up at birthday parties starving, or would be so hungry after running errands all day that I’d give in to the first food I saw:  usually junk.  Now, I care for myself by planning ahead and taking the time to take my food with me.

For snacks, I often have nuts:   pumpkin seeds, walnuts, pistachios and almonds are my favorites. A tart green apple with almonds or plain kefir and almonds are other favorite snacks. Many times, I’ll have a small meal, such as a bowl of soup.

But what about children’s snacks? While I try to serve my children an abundance of whole foods, I’m also realistic. I want to be honest with you – my kids do eat sugar, and my husband and I offer them sugary treats in moderation. For example, our kids have a treat every week during our Friday night movie nights, such as fresh popped popcorn with fruit spritzers; ice cream with berries and almonds, or homemade apple crisp.

For sugar free suggestions for children’s snacks, here are some ideas from my family’s repertoire:

  • Toast (made on sprouted, grainless bread) with peanut butter
  • String cheese
  • Salami and cheddar cheese
  • Bacon and a fried egg (We eat a lot of bacon at our house.)
  • Cheese and rice crackers
  • Guacamole and veggies
  • Hummus and veggies
  • Corn tortillas with hot melted cheddar cheese (We put several on a cookie sheet and stick them in the broiler until they’re warm and the cheese is melted and bubbly.)
  • A serving of fruit, such as an apple, some berries, tangerines or a nectarine
  • A big green salad with homemade ceasar dressing
  • An apple or banana, cut into slices, with almond butter or peanut butter (You can find almond butter at health food stores:  my whole family loves it.)
  • Plain yogurt or greek yogurt with almonds and berries (We use fresh when available; frozen in the winter.)
  • A rice cake with cream cheese and peanut butter, sometimes with a dash of a no-sugar added jam (I know it sounds odd, but my kids love these.)
  • Sugar snap peas
  • Chicken soup
  • A sprouted, whole grain wrap filled with a mix of veggies, cheese, and protein (such as diced chicken or turkey)
  • Sugar free jerky
  • Nuts:  almonds, cashews and pistachios are my kid’s favorites
  • Smoothies—We probably make a smoothie 4-5 times a week in our house. We use a variety of frozen fruit, unsweetened protein powder (Jay Robb makes a great one), bananas, plain yogurt and water. The children love them! In the summertime, we also pour our smoothies into plastic popsicle molds and make our own healthy popsicles. The kids love them more than store bought popsicles.
  • Veggies with ranch dressing (You can find some ranches that don’t have sugar in them, but be careful, and read the labels. We found one at Trader Joe’s that all my kids loved.)
  • An antipasto platter of olives, sliced mozzarella cheese, tomatoes, and grapes
  • A corn tortilla filled with warmed refried beans, cheese, and a dash of salsa (Really, you can put just about anything in a corn tortilla and kids will usually eat it!)
  • A hard boiled egg
  • Air popped popcorn with butter (Okay, lots of butter!) and salt
  • Tuna or chicken salad
  • A piece of leftover fritatta from breakfast
  • Black beans with grated cheese, sour cream, and salsa on top
  • A bison or chicken sausage or a nitrate free, all beef organic hot dog
  • A baked potato with cheese and butter (lots of it)
  • Steamed, buttered broccoli (lots of butter – are you detecting a theme?!)

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About the Author:

Karly Randolph Pitman
Karly Randolph Pitman helps men & women heal the roots of disordered eating, food addiction, and sugar addiction through compassion and connection. Rather than learning strategies to control your weight, your addiction, or what you eat, Karly's "heart over binge" approach, growing human(kind)ness, heals the inner dynamics that drive the compulsion in the first place. Growing human(kind)ness arose out of Karly's personal 20 year struggle with multiple eating disorders, depression, and addiction. She speaks internationally, teaches weekly at growinghumankindness.com, and is the author of the best selling Overcoming Sugar Addiction, When Food is Your Mother, Overcoming Sugar Addiction for Life, The 30 Day Lift, and Heal Overeating: Untangled. Known for her compassion and insight, Karly's mission is to help others feel their belonging, know their goodness, and rest in love.

29 Comments

  1. Shane April 2, 2014 at 12:06 am - Reply

    Don’t apples and bananas (listed as sugar free snacks) contain a shed load of sugar?

    • Karly Randolph Pitman
      Karly Randolph Pitman April 6, 2014 at 3:55 am - Reply

      Hi Shane,

      Yes, indeed – fruit contains natural forms of sugar. Most people who are looking for support for a sugar free diet are looking for foods without added sugar, and not necessarily foods that have some natural sugar in them, like fruits and vegetables.

      There’s debate in the health community about how much natural sugar people should eat for maximum health. You may try Diane Sanfilippo’s work to answer this question, as she is a nutritionist who focuses on the what to eat question in a way that I find helpful.

      My focus is not on what to eat or how to eat, but on healing the emotional and psychological roots of sugar addiction, food addiction, and eating disorders.

      I hope that helps!

      Warmly, Karly

  2. Karly Randolph Pitman
    Karly Randolph Pitman May 1, 2013 at 5:28 pm - Reply

    Hi Mel,

    I encourage you to "chew up the meat and spit out the bones" – to take the ideas that work for you and use them, and to toss aside those that don't. These are options that work for me and my family – I appreciate that your body or that someone else's might need something different.

    Warmly, Karly

  3. Karly Randolph Pitman
    Karly Randolph Pitman May 1, 2013 at 5:26 pm - Reply

    Hi Mel,

    We each need different amounts of food, don't we? I have two growing boys right now, and I wonder if they might eat 2 baked potatoes these days!

    In love and care, Karly

  4. Mel April 26, 2013 at 8:47 pm - Reply

    Also, a baked potato is a bit much as a snack for a child. I'm an adult and I consider a baked potato about half of a meal.

  5. Mel April 26, 2013 at 8:46 pm - Reply

    Some of these ideas are good, but I'm apprehensive to heed any of the advice. When people reduce the processed sugar from their diets, they don't often increase their intake of saturated fat by using "lots" of butter and eating "a lot" of bacon.

  6. yourlocalsugarxpert March 22, 2013 at 4:27 am - Reply

    dearest author,

    bacon, at least most bacon, is cured in sugar. it won't be in the nutrition info, but it will be in the ingredients(if it is cured in sugar)

    thanks

  7. Karly Randolph Pitman
    Karly Randolph Pitman February 8, 2013 at 9:29 pm - Reply

    Lydia,

    I'm glad the ideas were helpful! May you continue to find peace and healing in your sweet body.

    In love and care, Karly

  8. Karly Randolph Pitman
    Karly Randolph Pitman February 8, 2013 at 9:28 pm - Reply

    You're very welcome Paige – I feel so glad I could help. Insomnia is the pits!

    XO, Karly

  9. Karly Randolph Pitman
    Karly Randolph Pitman February 8, 2013 at 9:27 pm - Reply

    Andrea, I feel so happy that you're finding healing in your physical and emotional body. Thank you for sharing your story with us here.

    In love and care, Karly

  10. Karly Randolph Pitman
    Karly Randolph Pitman February 8, 2013 at 9:26 pm - Reply

    Thank you for sharing your ideas, Emma!

    In love and care, Karly

  11. Andrea February 4, 2013 at 6:41 pm - Reply

    Wow, thank you all so much for these wonderful sugar free ideas! I’m getting older and my body is changing in all kinds of ways. :( Last summer out of the clear blue, my whole entire digestive system pretty much went downhill! I couldn’t keep anything down, waking with horrendous heartburn, etc. At the time, not knowing what on earth was going on with me….I started cutting out several things…just to attempt to try and relieve my symptoms. Tried a gluten free diet (I found GF to be extremely hard), I tried dairy free, and also weaned myself off of refined sugars. So here I am about 7 months since I first started having serious issues, and I’m still sugar free (I LOVED sweets/desserts and NEVER thought I’d be living sugar free! I do not desire sugar at all. So reading all of the above snack, dessert, meal, suggestions is a huge help. I have come a long way throughout this “journey”. I have since found out that I had/have 2 small ulcers and some areas of erosion in the lining of my stomach, that the GI Dr. is attributing to my issues. And I’m down 54 lbs!!!!! :) Largely due to cutting out sugars, eating small portions (I eat on a kiddie size plate or bowl), and I try to exercise at least 4 times a week. Anyways, thanks again!

  12. Paige W February 1, 2013 at 4:04 am - Reply

    Thanks! I needed an inspiring list of snacks because I get hives and insomnia from eating sugar but I love it so much. I'm making my shopping list and found your blog- thanks!

  13. Lydia July 27, 2012 at 8:11 pm - Reply

    Thank you so much for your snack ideas! I am beginning college soon and have been working on my health and fitness for some time now. I used to binge several times a day, and I ending up gaining quite a bit of weight the last couple of years. I am not overweight, but bingeing just made me feel terrible. After realizing that I was hurting God by trashing my temple, He began to give me the strength to resist the urge to binge. I am in no way perfect, but things are so much better now. I am eating more veggies, controlling my portions, and listening to my body more. Recently, however, I began to notice that I was consuming way too much sugar. I have been appalled several times by how much sugar you can consume in one day! Since then, I have been watching my sugar intake, but it is so difficult to find foods that are sugarfree! Thank you again for your help in that regard. I hope I can get off the sugar track for good soon!

  14. Emma Thorn October 7, 2011 at 5:56 am - Reply

    I have recently given up refined sugars too. It was hard at first but I always thought that I preferred to savoury to sweet anyway. But I thought that I would share with everyone the snacks that I eat sometimes that are low in sugars:

    - Peanut butter on celery
    - Savoury cheese oatcakes (very addictive)
    - Cashews or macadamias, almonds etc
    - Greek yoghurt with banana
    - Cheese and spinach muffins

    Sometimes I make my own cheese-flavoured popcorn like this:-

    Ingredients:
    2 tablespoons olive oil
    2oz/55g/1/3 cup popping corn
    1oz/25g/1/4 cup butter
    1oz/25g/1/4 cup parmesan
    Tiny pinch of salt (as parmesan is quite salty)

    1) Heat veg oil in large saucepan until hot. Add the popping corn and spread it around base of pan
    2) Cook the corn until it starts to pop and then put on a lid. Cook for three more minutes while shaking the pan
    3) Melt butter in a small pan over a low heat and stir in grated cheese and salt. Spoon over popcorn and mix well. YUM!

    Another one of the simplest recipes ever but so delicious is:

    Barbequed peaches

    Ingredients:
    1 peach
    Tin foil
    Greek yoghurt to serve

    1) Halve peach, wrap in tin foil
    2) Leave foil package on hot barbeque for 1hr – 1hr 1/2 or until soft
    3) You will then be left with a soft, sweet peach in peach juices which tastes absolutley gorgeous with some greek yoghurt

    TIP: You could also serve this as a phenomenal dessert, or experiment with other fruits. It would also taste very nice with a vanilla pod.

    I love making no-added sugar desserts such as:

    - combining sweet mango, natural yoghurt and mint to make a delicious frozen yoghurt dessert
    - mascapone with a little vanilla topped with black cherries and almonds
    - Papaya and banana platter
    - Baked puff pastry topped with creme fraiche and stewed fruit
    - Frozen berries blended with yoghurt and mint to make a berry ice cream
    - Sweet apples stuffed with apricots and almonds and baked
    - Making a naturally sweet mango fool with tinned mango pulp folded into whipped cream
    - Lychees are also naturally very sweet
    - Make the ultimate fruit platter with: lychees, mango slithers, blackberries, pomegranate seeds, kiwi, passionfruit, raspberries all served with greek yoghurt/or anything else you want with a vanilla pod. So good!

    For the ultimate sweet treat (which isn’t that healthy):

    Peanut Butter and Jam Bars

    - Either make (or buy) a shortbread base (that has been baked)
    - Top with peanut butter spread evenly
    - Spread on a fruit puree/ no sugar jam
    - Bake again for 25-30 mins

    These are very indulgent but nice!

    Onions are another vegetable that can taste very sweet. Here is my recipe for:-

    CARAMELISED ONION TART

    1oz/25g/1/4 cup butter
    600g/1 lb 5oz onions
    2 eggs
    100ml/ 31/2 flu oz/ 1/2 cup double (heavy) cream
    100g/ 31/2 flu oz/ 1/2 cup grated cheese (cheddar is nice or gruyere)
    20cm/8 inch ready baked pastry case (or make your own if you want)

    1) Melt butter over medium heat. Add onions and fry for 30 mins until onions are carmelized and sweet and very soft. Set pan aside.
    2) Preheat oven to 190/375/Gas mark 5.
    3) Beat the eggs in a large bowl, add the cream and season to taste. Add the cheese and reserve a little for the top of the tart. Stir in the cooked onions.
    4) Pour egg and onion mix into baked pastry case, sprinkle on cheese and bake in oven for 15-20 mins until the filling is set and is beginning to brown
    5) Leave to rest for 10 mins and then dig in! It tastes very sweet from the sweet onions!

    Some another snacks I like include:

    - Advocado
    - Wholegrain crackers with soft cheese and grapes
    - For breakfast sometimes I’ll have a toasted roll with mushrooms, apricots and yoghurt, pan scones or cheese scones.

    So thanks for reading and I hope what I wrote has given people some ideas about the things I eat and enjoy. Thanks for all the interesting suggestions for food snacks and I will be trying out some soon.

    Thanks!
    Emma Thorn

  15. CourtneyB August 25, 2011 at 2:28 am - Reply

    Karly,

    I am a young college student who often binges on sugary foods to deal with the pressures of life, especially losing weight. The thing is, sugary sweets are the only thing I can think of to look forward to. I use sweets often when I am upset, tired, or lonely. Is there a way I can make sure I don't turn to sweets for comfort? I have a strong feeling I am addicted to this method.

    Thanks!

  16. Susan Swan June 13, 2011 at 8:56 pm - Reply

    Hi Karly – Before I invest in your book just wanted to hear from you about a few things. I have always been a sneak eating sugar addict, since early childhood. Controlled my weight as a teen and young adult with eating disorders and lots of exercise. Went into parenthood late in life (40), and since then have gained almost 40 pounds, and eat cookies from dawn until dusk. When I have done hypnosis and/or weight watchers and eaten reasonably for two weeks or so I become uncontrollably hungry and go back to my old ways. The other issue is parenthood (I hate whining about parenthood, but on this point I have no choice). Between work and child, and the cost of babysitting, there’s not a lot of time/practicality in going to the gym and until parenthood the sugar addiction was “off set” by the exercise. How do I get past the rebound hunger/cravings, when I haven’t been successful, except with disfunctional methods, at any point in my life. How do I get my life “back” when I can’t find a way to build exercise (I am active, ride bike, actually play with my kid at the park etc) into my daily routine? Does the book address these issues? Also, I complain about my kid being a picky eater, but lets just say she gets it from her mother. The idea of giving up cookies for celery and almond butter just does nothing for me.

  17. Karly Randolph Pitman
    Karly Randolph Pitman January 16, 2011 at 11:52 pm - Reply

    Hi Katie, I am sincerely sorry! I will email you personally to get this figured out. Thank you for letting me know. XO Karly

  18. Katie January 16, 2011 at 8:12 pm - Reply

    Hi Karly,

    Your book interests me and I tried to order the ebook online with paypal and I have been stuck on the "Please wait while we validate your payment" page for an hour. I've clicked the "click here to refresh" link a couple times, but still have not been given access to the book. Have other people had this issue? I've never had a problem paying with paypal before. Please help.

    Thanks,

    Katie

  19. nikki June 17, 2010 at 3:03 am - Reply

    HI Karly,

    I'm confused, sometimes you mention eating a potato or corn. Aren't those no no"s?? I feel afraid to eat fruit as it may trigger a binge. Is this in my head. I thought potatoes are the worst…

    nikki

  20. Karly June 9, 2010 at 9:52 pm - Reply

    Hi Sarah,

    I love having someone cook for me – it's a great support for me as I get really tired of cooking and I like to try new things. So I look for restaurants/grocery stores that offer sugar free options. Health food stores are a great resource. Local restaurants that use local produce are another favorite – one of the reasons why I choose local restaurants over chain restaurants (the food is generally fresher, healthier and less processed.)

    That being said, sometimes you just do the best you can. When my daughter's soccer team went to Chili's at an out of town game, I went along and found something that was sugar free (chicken, broccoli and a baked potato.) I made do with what was available.

    There are times when I am eating out and I eat sugar inadvertantly. This happened the other day when I was eating soup and cornbread at a deli. As soon as I had a bite of cornbread, I could taste the sugar in it. I didn't beat myself up about it – I just gave the rest to my husband. And I didn't use it as an excuse of, "Oh, I messed up, I might as well…." and use this as an opportunity to binge.

    It's not about being perfect or being fixated on sugar or looking at sugar as the enemy. Just do the best that you can with the options you have available. Bring a healthy dish to a party if you know there won't be many healthy options. Or if you know the craisins in the salad have sugar in them put them aside.

    I think it's about being really comfortable honoring your needs and omitting part of the meal or asking for what you want.

    It also takes time and practice. Sweetheart, I've been working on this for many years. So start where you are. Start with one restaurant meal and go from there.

    For more help, I talk about this very issue in my ebook, Overcoming Sugar Addiction: http://www.firstourselves.com/sugar-support/sugar

  21. Sarah June 9, 2010 at 7:19 pm - Reply

    Help. I am addicted to sugar and very over weight. How do you avoid sugar when eating out? I work a lot and eat out frequently. :(

  22. Karly April 30, 2010 at 12:26 am - Reply

    Hi Suzanne,

    I am happy that my snack ideas were helpful to you. I love yogurt and nuts, too – have you tried greek style yogurt? http://www.voskos.com/

    It's low fat and high in protein. My favorites are by Fago and Voskos. Trader Joe's also has a nice one. My children love greek style yogurt, too.

    How wonderful for you that you are working on creating greater health for yourself. I celebrate with you.

    XO, Karly

  23. Karly April 30, 2010 at 12:23 am - Reply

    Almonds are wonderful! A sliced apple and almonds is my favorite snack. Tamari almonds are also a favorite snack food of mine. Thank you for sharing your thoughts and a link to your blog. XO, Karly

  24. Suzanne Franco April 29, 2010 at 1:43 pm - Reply

    Thanks for the great snack ideas (for me and for the kids). I'm still trying to lose some weight so I look for snacks that do not contain sugar but are also not super high in calories. I do love to keep nuts and fruit around and yesterday I did plain fat free yogurt w/chopped nuts and diced fruit – even my hubby loved it ;) Thanks again.

  25. Almond Diet May 13, 2009 at 2:52 pm - Reply

    i dont eat sugar too :) my favorite snank is almonds or very sliced pears.I even made a blog about my diet because of the almonds

  26. Karly June 16, 2010 at 9:38 pm - Reply

    Hi Nikki,

    Some of our fears about food are in our head. Some of them are based in our body. How do you tell the difference? You experiment. You eat a food and see how you feel – and see how you feel in your body, not in your head.

    I eat low sugar fruits – apples and berries, for example – and enjoy them. If I eat too much, I may feel a little spacey. So that’s my body telling me, “Stop. You’ve had enough.” I can listen or I can ignore what my body says and cause all sorts of suffering for myself. I can also cause suffering when my mind expands beyond, “I’ve had enough” to, “It’s not fair” and “I’m deprived” and “But I want more…” You get the picture. That is also the realm of the mind. Our mind will cause us all sorts of pain.

    The irony, of course, is that our minds can also cause us suffering on the flip side – when they tell us, “You shouldn’t eat this, or that, blah, blah, blah. You should only eat salads and chicken.” When, in fact, we can eat lots of different foods. Just maybe not 10 servings or some foods everyday.

    I let myself eat a wide variety of foods.
    I love potatoes and am fine eating them. But that’s me and my body.

    The one food I am committed to abstaining from is sugar. But there is a lot of variety within that container of “sugar free.” Some people avoid foods with even natural sugars, like potatoes, corn, fruit and starchy vegetables. Others, just added sugars.

    I am more relaxed about food in general than I was when I wrote Overcoming Sugar Addiction. I trust myself enough to listen to my body and know, okay, I’ve had enough sweet food – even naturally sweet food like fruit, for example, and move onto something else.

    So think of it as a moving pendulum more than a rule – there are some foods I have everyday, some foods I have every once and a while, and some foods I do my best to abstain from completely – sugar and my food allergies.

    I hope that helps!

    XO, Karly

  27. Karly Randolph Pitman
    Karly Randolph Pitman June 14, 2011 at 10:51 am - Reply

    Hi Susan,

    Oh, sweetheart – your feelings are normal and so common! I understand.

    I used exercise as a way to “cancel out” the effects of my bingeing for years. And yet even though I controlled my weight reasonably well (within a 10-15 pound range), I was still miserable because I was obsessed with food, either bingeing or “making up” for a binge (with exercise and/or restricting my eating the next day) and filled with disgust, shame, and guilt. It was a desire for both inner and outer healing that led me to heal my sugar addiction and do the inner work that I describe in my book and in my workbook, Becoming Binge Free. (http://www.sugar-addiction-book.com/workbook/)

    A couple of things come to mind when I read your comment:

    I can understand how hard it feels to dive into this as a busy mom – of course. And I hear that you feel overwhelmed by adding one more thing to your plate, and that the change feels scary, and that you’re scared that you won’t enjoy eating healthy food and feel deprived. It sounds like this feels like one more to do to add to the to do list of an already overwhelmed mom – financially, emotionally, and with the day to day stuff of living.

    I jest that I’m a recovering overachiever. For years I tried to will and control and push my way to healing. It failed. It didn’t work. I don’t advise it, and I wouldn’t put that on you. The path I intentionally live now is a gentle one – I’ve found greater healing in taking one baby step at a time, and watching that momentum build into long lasting change.

    What finally helped me with the cravings and hunger was a couple things:

    - on a physical level, eating regularly, especially the day after a binge. I call this grounding – giving ourselves regular, rhythmic, nourishing self care. Grounding is one of the 6 practices of growing human(kind)ness, my approach to healing food “stuff.” You can learn more here: http://www.sugar-addiction-book.com/therapy/

    - on an emotional/psychological level, turning towards my cravings (I know this sounds crazy!) and asking them, “Sweetheart, how can I care for you? What are you needing from me? How can I help you?” This is compassion, another part of growing human(kind)ness.

    I look at the urge to binge as a sign of unmet needs. It’s how we’re trying to care for ourselves. I’ve found healing when I care for the real need – such as closeness, belonging, support, joy, play, etc. – instead of using food to care for it.

    I talk about softening cravings by turning towards them here: http://www.firstourselves.org/2011/binge-prevention-tool-rocking-your-cravings-to-sleep/

    Something that also comes to mind is grief. Underneath your frustration – what you described as complaining – I hear a need for empathy. It sounds like the transition to parenting, as wonderful as it can be, has also brought sorrow. It’s a mixed bag, isn’t it? A huge part of my healing is letting myself grieve, cry, mourn and feel my sorrow over what isn’t working – what I don’t like and I can’t change. I wonder if letting yourself cry your tears over the losses that accompany motherhood would help? When I cry my tears and give myself empathy, I feel less resistant. I feel like I can move forward and make changes in my life because I’ve let that sadness inside feel heard, seen and understood – my caring for it is what softens it.

    I call this practice acceptance, another of the 6 practices of growing human(kind)ness. (Again, the workbook, Becoming Binge Free, is the best place to learn these tools.)

    I hope that helps!

    XO, Karly

  28. Karly Randolph Pitman
    Karly Randolph Pitman August 25, 2011 at 9:24 am - Reply

    Hi Courtney,

    I completely understand – I was bulimic and sugar addicted in college. I wanted to be skinny and yet I was also bingeing up to several times a day. So then I purged so I wouldn’t gain weight. Oh, it was so, so painful! So, dear one, you are not alone.

    And college is stressful! :) It’s normal to respond to stress in not-so-helpful ways. Plus, college can be a time of enormous pressure to be thin and beautiful. The stress of this can be excruciating, as it was for me.

    Fortunately, we can find kinder, healthier ways of caring for stress than sugar bingeing. We can also unplug from unrealistic expectations for our bodies. The path for both, for me, has been self compassion.

    I share how I’ve used self compassion to heal my sugar addiction and release perfectionist expectations on this blog, in my book and in my workbook. I can teach you the tools to care for yourself with self compassion instead of sugar:

    http://www.firstourselves.org/2011/walk-away-from-sugar/

    http://www.sugar-addiction-book.com/workbook/

    To get a sample, in this recent post, I share exactly how I did this when I was craving granola bars the other day: http://www.firstourselves.org/2011/walk-away-from-sugar/

    Learning to pause, stop and turn inward – to care for all the feelings, anxiety, stress and more underneath the food – is how I stopped eating sugar. It’s also how I got off the path of continual self improvement/perfectionism.

    On a ground floor level, I would suggest keeping healthy foods in your dorm or apartment. I always keep my home stocked with healthy foods, and it makes all the difference when I’m really hungry, tired and I want to reach for an easy meal. We can’t eat it if it’s not there. Likewise, keeping sugar out of your dorm room can be helpful in the same way.

    Lastly, as a mom with children of my own, I would gently suggest that sleep has everything to do with staying sugar free. Sleep or nap as much as you can when you’re a college student, as it’s so difficult to honor our intentions when we’re exhausted.

    I hope this helps!

    Sending you a big, big hug and much en-courage-ment,
    Karly

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