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4 Things That Helped Me Overcome My Sugar Addiction

4 Things That Helped Me Overcome My Sugar Addiction

It's normal to crave sugar from time to time - but what if that craving spirals out of control? When I was a little girl, I remember scaling the counters of my mother’s kitchen as if magnetically drawn to the tin of cookies that she kept out of sight. In a way, sugar does have a sense of power over us. Like a drug, it stimulates the release of dopamine in our brains, which causes us to feel pleasure.

5 Simple Ways to Avoid Sugary Sweets This Holiday Season

5 Simple Ways to Avoid Sugary Sweets This Holiday Season

Whether it’s Halloween candy, Thanksgiving pie or Christmas cookies, the holiday season is sure to bring one thing: temptation. And, while you may have indulged on everything in sight in years past, this year will be different. There are countless reasons to do so, too; aside from the fact that over-eating can cause notorious seasonal weight gain, sugar has been proven to be an addictive part of a person’s diet. In fact, some research shows that it has the same addictive effect on the brain as drugs do. Avoid the sugar highs and lows this holiday season with the following 5 tips, designed to help you steer clear and feel great every single day of November and December this year.

4 Steps to Get Back On Track After Over-Indulgent Eating

4 Steps to Get Back On Track After Over-Indulgent Eating


It’s the weekend and your social schedule is packed. You’ve got a night out with friends on Friday, followed by a wedding Saturday afternoon, and then a birthday party to cap it all off on Sunday. Fun? Yes.

Eating healthy? Not so much.

Whether it’s an entire weekend of not-so-healthy eating choices, just one day, or even one really big meal (hello all-you-can-eat sushi!), there’s a good chance you’ll be looking to rebound afterwards.

Here are 4 steps to get back on track after over-indulgent eating so that you can help your body and mind recover. You'll be able to get back to eating and feeling the way you’d like.

1. Top Up With More Water

Drink more water (GIF) - Get back on track after over-eating // The PumpUp Blog


The thought of adding anything to your stomach might not be very appealing after a junk food binge, but drinking some water is the first step towards recovery.

Drinking water is crucial after over-eating for two reasons: First, it helps break down solid food. This enables your body to absorb more nutrients as food passes through your digestive tract.

Second, water helps prevent stomach bloating and constipation, which are likely the last things you want to experience after eating a big meal! Drinking even a little extra water will soften the solid food in your stomach and help speed up the digestive process.

2. Get Up, Get Moving

Full body workout gif // The PumpUp Blog


Although you might feel like parking yourself on the couch and binge-watching Netflix, one of the best things you can do after indulgent eating is to get up and get moving.

A little exercise will prevent a lethargic food hangover from setting in, plus it will give your metabolism a much-needed boost. Physical activity will help move excess blood sugar to your muscles where it will be used as energy instead of storing it as fat.

You don’t have to go out and run a marathon either. Try a simple workout routine in your living room, follow along with a workout video, or just go for a walk.

3. Prepare Your Next Healthy Meal

Eat a healthy meal (GIF) - Recover from over-eating // The PumpUp Blog


Who wants to look at food after an eating frenzy?

You don’t have to actually eat a healthy meal when you’re already feeling stuffed, but planning and even preparing something that’s light and healthy is very important.

Some people will skip a meal or two in an attempt to fast away their food remorse, but going without food for too long can set you up for more bad food choices.

Instead, chopping up some veggies, making a salad, or even just picking out a healthy recipe that you’ll prepare for your next meal is a good way to avoid hunger and food cravings in the near future.

While you might feel stuffed right now, that feeling won’t last too long. Have a healthy meal option ready to go.

4. Ask Yourself, “Why?”

Ask yourself why - steps to recover after overeating // The PumpUp Blog

There are lots of reasons why people overeat. What was your reason?

Was it social pressure? Were you using food to deal with stress? Or maybe you were out of groceries and settled for a tub of ice cream!

It’s important to understand why your eating fell off track so that you can avoid doing it in the future.

4 ways to stay on track after over-indulgent eating // the PumpUp Blog

Falling for food temptations can easily be avoided by setting up an accountability system with a friend, cleaning out all junk food from your kitchen, or batch-preparing healthy foods so that you always have something good on hand.

Keep in mind that an occasional indulgence is no big deal – It’s not worth dwelling on it or beating yourself up. Just be proactive in getting your body back on track so that you can feel well as quickly as possible.

Author Bio:

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. You can find free workouts and more of his weight-loss resources at

Beat your cravings : it's simpler than you think

Beat your cravings : it's simpler than you think


Beat your cravings with proper food

A craving is a thought or a feeling that you think you want to eat or drink something specific. You can eat a piece of cake without craving it, and you can crave a piece of cake without eating it. It’s all in perspective- one does not necessitate the other.

When you make a change in your diet, whether it’s becoming raw vegan or simply adopting a healthier lifestyle, you have to envision the outcome you are hoping for. Something that helped me when I started eating raw was to think about how I felt after I ate certain processed or cooked foods. For myself and the general population, these foods give us instant gratification when we eat them but the feeling that comes soon after can often leave us with stomach aches and lethargy. When your body is satisfied with the proper carbohydrates that it needs (lots of fruit!) you will not crave anything else- I’m telling you! It is proven that a craving typically lasts three minutes on average and it takes only 21 days to develop a new habit.

When you eat enough fruits, filled with simple sugars, your body will be fuelled and happy—fighting off any cravings of unhealthy processed or cooked foods.

Beat your cravings by changing your habits

Exercise is another wonderful way to beat your cravings—it gives you something positive to do for your mind and your body that will help you achieve your health and fitness goals. Even if you are just opting to take the stairs instead of the elevator every day, your body will thank you for it. Small changes can make a big difference in the long run! One of the best tips I can give you is to surround yourself with healthy options at all times—fill your home or your dorm room with an abundance of fresh raw fruits and veggies. You are what you surround yourself with! If there is nothing bad to choose from, your chances of ‘slipping up’ will decrease greatly! Most cravings are short-lived and you can let them pass. The more healthy foods that you eat, the more you body will crave healthy foods!

Did this post help you to beat your cravings? Learn more about the author, Ashley Hampton (PumpUp:@rawincollege). She is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

Why "just this once" incidents won't have power over me

Why "just this once" incidents won't have power over me


On Monday I wanted a cookie. I wanted a cookie so bad. And there were so many just laying out in front of me. Some were peanut butter, which are my favorite. Others were chocolate chip, which are my ultimate favorite. In my mind, I told myself, “Come on. It’s just one cookie. It won’t hurt. You’ll still be on track to your goals.” But I’ve been at this point before.

You see, last week was my Spring Break and for half of it, I was out of town in Seattle, WA. Prior to my trip, I debated if I wanted to work out and stay on track while I was there or if I wanted to take a break from routine and just lay about. I had read somewhere before that if you take more than 3 days off, it’ll be hard to get back on track. I was afraid of that so, the week before my trip, I decided that I would have to get in some sort of fitness during my time away. I couldn’t afford to have a setback. My trip lasted from Saturday up until Wednesday afternoon. I decided that that Monday and Tuesday, I would work out and then, to make up for missing Wednesday, I would use the 5K fun run I signed up for my first Saturday back in Texas as my 5th workout session that week. That was that. It was a done deal.

My plan wound up working wonderfully and I stayed on track despite going out of town. Food, on the other hand, I deviated on. I broke my “No eating out during the weekdays” rule and ate out on Wednesday and Thursday. On top of that, I had sweets more than I would have liked. Needless to say, I was on a path of self-destruction. Truth is, I was stressed. Stressed about traveling. Stressed about school. Stressed about work. Stressed about graduating from college in May. And I was about to let myself succumb to that stress by eating sweets convincing myself each time that it would be just this once. How many “just this once” incidents does it take for me to realize that it really isn’t just this once? Usually, it would take several incidents. This time, it only took one. The cookies.

There I was, on a Monday, facing my enemy. Not the cookies. The enemy was myself. I longingly looked at the cookies trying to convince myself that it would be “just this once” but then the logical side came out of me and said, “No it won’t. Keep walking.” And I did.

Throughout my whole 'fitness journey' thing, I have learned that it’s me versus me. All those times I want to give up on running or all those times I want to eat a cookie or succumb to my cravings are classic examples of me trying to bring myself down. I’m afraid of my own abilities. I know that if I keep pushing myself, I will get better at seamlessly living a healthy lifestyle. I know that every time I push myself, it’s going to get harder. That scares me and I’m afraid of failure. But, in all of this, I know that it’s okay to be strong. It’s okay to gain new abilities over time. I won’t let me defeat me.

Check out Chelsie’s YouTube page here and keep her pumped on the app @ohmyitschels!

how i learned to put the cookie down