Weaning myself of sugar after I realized how addicted I was initially seemed like a MASSIVE challenge. However, I began studying foods and nutrients to understand the causes behind my addiction to sugar…including learning how processed, sugary foods actually activate our brains in the same way as drugs like cocaine and heroin. I realized that one way to conquer sugar cravings and overcome sugar addiction was to start replacing my foods with whole versions and eliminating the processed stuff. I realized that this also helped me psychologically, because I felt like I was giving myself "the best" food I could instead of depriving myself by going on some new diet and forcing rules upon myself.

1. 13 Foods For Energy and
Reducing Sugar Cravings
www.bingeeatingbreakthrough.com

2. Weaning myself of sugar after I
realized how addicted I was initially
seemed like a MASSIVE challenge.

3. However, I began studying foods
and nutrients to understand the
causes behind my addiction to
sugar…including learning how
processed, sugary foods actually
activate our brains in the same way
as drugs like cocaine and heroin.

4. I realized that one way to conquer
sugar cravings and overcome sugar
addiction was to start replacing my
foods with whole versions and
eliminating the processed stuff. I
realized that this also helped me
psychologically, because I felt like I
was giving myself "the best" food I
could instead of depriving myself by
going on some new diet and forcing
rules upon myself.

5. Here's my list of 13 favorite
foods I use for energy and
reducing sugar cravings:

6. First, if you're just transitioning from
processed foods (including sugary
and sugar-free foods and drinks), it
can be easier to switch to fruits for
quick energy + fiber (say if you have
an energy dip in the afternoon, or
before exercising).

7. 1. ORANGES
High in vitamin C, potassium and
folate, this citrus fruit rations out
energy steadily over time instead of
giving you a quick sugar rush. Peel
and eat an orange whole to benefit
from the pectin and fiber in the
fruit’s membranes.

8. 2. BANANA
Because they are composed mostly of
sugars (glucose, fructose and sucrose)
and fiber, bananas are a foolproof energy
food. Top them with almond butter,
cashew butter or other nut butter with no
added sugar (raw butters are best if you
can find them) for a well-rounded snack to
top you off and keep you going longer,
since bananas have a lot of sugar and will
spike your blood sugar.

9. 3. APPLE
Not only will an apple a day keep the
doctor away, it’ll also give you a powerful
jolt of energy. High in fiber, apples take
longer to digest, so they’ll give you a more
prolonged lift than many other fruit picks.

10. 4. BERRIES
High in fiber and chocked with
antioxidants, most berries are lower in
sugar than other fruits (blueberries,
blackberries, strawberries, etc.) and can
give you a boost without spiking your
blood sugar.

11. Next, for foods that can
help you maintain
energy instead of giving
you quick energy…try
eating more plants.

12. 5. SPINACH
An excellent source of iron, a
key component of energy
production in the body. Eat a
spinach salad for lunch and you
probably won’t experience that
afternoon energy slump.

13. 6. BEANS
Both a protein and a complex
carb, they can be a great
addition to your diet whether
you're a carnivore or vegetarian.
Toss a cup into of a spinach
salad or enjoy a bean burrito.

14. 7. ALMONDS or BRAZIL NUTS
Packed with protein, manganese, copper
and riboflavin and other trace minerals, you
can toss a handful in a salad to give it
punch. (If I eat them straight from the bag,
I can easily go overboard if I'm not
conscious…but as a garnish, they can really
flavor other dishes.) Copper and manganese
play an essential role in keeping energy
flowing throughout the body by neutralizing
toxins within cells. Riboflavin aids oxygen-
based energy production..

15. For longer, sustained
energy and satiation,
try proteins.

16. 8. SALMON
Salmon has been receiving a lot of hype
lately for its high content of omega-3 fatty
acids, which can lower cholesterol and
reduce your risk of heart disease. But this
pink fish also contains protein and vitamin
B6, niacin and riboflavin—all of which help
convert the food you eat into energy. Top a
spinach salad with salmon, or serve it with a
side of brown rice and veggies for a power-
packed lunch or dinner.

17. 9. EGGS
Containing the highest complete form of
protein in any food (a whopping 97% of it can
be absorbed by your body!), eggs provide
30% of your daily value of protein. All of the
essential amino acids that your body uses to
rebuild muscle can also be found in eggs.
Whether you eat them boiled, scrambled,
baked, fried or as an omelet, don’t overlook
the power of the incredible egg.

18. 10. STEAK
Go for leaner cuts if you're buying
commercial brands to get the least
amount of added chemicals. If you're
buying local, go for fattier cuts to get the
most satiating, energy-sustaining meals.

19. And, as you switch off of processed and
added sugars to fruit, and then if you want
sustained energy without turning to sugar,
try healthy fats. If you have a tendency to go
overboard when it comes to foods with
sugar including fruits (as I did), try replacing
your sugary foods with healthy fats to
reduce cravings and keep your blood sugar
at an even pace. By adding healthy fats into
my diet, I realized I no longer craved my
sweet treats at the end of the day.

20. 11. OLIVE OIL
This can dress a salad or be used to lightly
sauté foods. The added, healthy fat keeps
you fuller longer and gives you a boost of
MUFAs, a type of healthy fat that can protect
against heart disease and lower your LDL
("bad") cholesterol while increasing your
HDL ("good") cholesterol levels.

21. 12. AVOCADOS
These "fruits" are awesome for adding flavor,
texture and satiation to a meal. Slice them and
eat with scrambled eggs, tossed in a salad,
alongside salmon or steak or eaten on their
own. They are a "nutrient booster" because
they allow the body to absorb more nutrients.
They have nearly 20 vitamins, minerals and
phytonutrients per 1-oz. serving.

22. 13. COCONUT OIL
I live off this stuff since I discovered it helped
me curb all sugar cravings when I started
eating more coconut oil and reducing sweet
foods. Coconut oil has a variety of uses, for
cooking, for natural beauty, for around the
home. Conventional thought used to consider
fats like coconut oil to be unhealthy and
contribute to heart disease. We now know that
this isn’t true. In fact, coconut oil is actually a
heart-healthy food that can keep your body
running smoother in a few different ways.

23. Studies have shown that intakes of coconut oil can
help our bodies gain resistance to both viruses
and bacteria that can cause illness. It also can
help to fight off yeast, fungus and candida.
Coconut oil can also positively affect our
hormones for thyroid and blood-sugar control.
People who take coconut oil also tend to have
improvements in how they handle blood sugar
since coconut can help improve insulin use within
the body…which has been my personal
experience. Coconut oil can boost thyroid function
helping to increase metabolism, energy and
endurance. It increases digestion and helps to
absorb fat-soluble vitamins.

24. The transition from processed to whole foods
is a giant leap in the direction of overcoming
binge eating and sugar cravings, because
your body is now being authentically
nourished. Combine that with working with
your mind to create new habits and you'll find
a revolution in the way you relate to food.

25. For a free binge eating breakthrough
course and further support, visit
www.bingeeatingbreakthrough.com