Are you still feeling puzzled about why those sugar cravings hit you so hard? Don't worry, I've got you covered!
In our latest podcast episode, "5 Surprising Reasons You're Craving Sugar," we’re getting deep into some unexpected reasons behind those sweet cravings 🌟
So if you’ve ever felt like your sweet tooth has a mind of its own, this episode is for you. We’re in part two of our "Enjoying Sweets, Guilt-Free" series, and today, we’re going to uncover why your sugar cravings might not be what they seem. Get ready to dig deep and find some surprising insights!
Here’s a quick overview of what you’ll discover in Part 2 of our "Enjoying Sweets, Guilt-Free" series:
- Sugar cravings aren't what they seem: Emotional, physical, and societal factors play a huge role.
- Identify 5 surprising reasons behind your cravings:
- Under-Nourishment Throughout the Day : You might not be fueling your body properly.
- Emotional Eating : Seeking comfort or distraction through sweets.
- Mixed Messages From Society : Conflicting signals about when and how to indulge.
- All or Nothing Mindset : Extremes in eating habits can keep you stuck.
- Restriction and Deprivation Paradox : Over-restriction leads to overindulgence.
- How understanding these reasons can help manage cravings and rebuild trust around food.
- Why intuitive eating from a faith-filled perspective is key to breaking free from the cycle of guilt and shame around sweets.
📣 And guess what? If you’re ready to get those sugar cravings under control, I’m offering a free one-on-one session! In this session, we’ll dig deep into your eating habits and develop a personalized plan to help you overcome these cravings. Book here
So, if you’re ready to get to the root of your sugar cravings and enjoy sweets without guilt, tune in now. Let’s discover together how to handle your cravings in a way that nourishes both your body and your soul. Book here
Remember, beauty held is the seed, beauty shared is the flower. It’s your time to bloom! 🌸 Let’s get started!
Thank you for tuning in! Don’t forget to join us next week for the final episode of our series, where I’ll share practical tips for curbing cravings and enjoying sweets guilt-free. Until then, have a blessed and beautiful week!
Next Steps: Sign up for your FREE Wellness Audit Session: Book here
Join the Faith-Led Food Freedom Coaching Program - A 10-Week Christ-Centered Transformational Journey to Heal Your Relationship with Food & Your Body. Learn more and register at https://www.karatrochta.com/foodfreedom/
Join the 7 Day Faith-Led Wellness Challenge: Join here
Connect on Instagram: Follow Kara
Nourished to Bloom Community: Join here
Nourished to Bloom Show Notes: Read here
Timestamp Overview:
00:00 Podcast blending faith, health, and intuitive eating.
03:38 Understanding cravings: Thoughts shape our eating habits.
06:43 Trust yourself around sweets, not total avoidance.
11:58 Identify cravings; societal messages cause sugar cravings.
14:00 Avoid extremes; trust yourself with food choices.
19:30 Cravings can change by healing food relationships.
21:56 Intuitive eating helps conquer sugar cravings.
24:13 Book your free session for overcoming cravings.
Join The Nourished to Bloom Community: www.community.karatrochta.com
Instagram: www.instagram.com/karatrochta
The Nourished to Bloom Podcast Show Notes: www.podcast.karatrochta.com/shownotes
00:00:00
Have you ever wondered why you can't stop thinking about sweets?
00:00:04
Maybe you even experience cravings that are so
00:00:08
strong you wonder if maybe you're really addicted to
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sugar. The reality is, you're probably
00:00:15
not. But why then does it seem like you just
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can't get your sweet tooth under control? Well,
00:00:23
maybe it's something physical, like your body needing more
00:00:27
energy. Or maybe it's emotional, like
00:00:30
you're seeking comfort or distraction and trying to find that in
00:00:34
food. In the second part of our series, enjoying sweets without
00:00:38
guilt, we're unpacking some of these really surprising reasons why
00:00:42
you find yourself craving sugar in the first place.
00:00:45
Understanding the true source of your cravings is key
00:00:49
to breaking free from the guilt and the shame that
00:00:53
you feel surrounding sweets. By the end of
00:00:56
this episode, you'll be able to identify the root cause of your
00:01:00
sugar cravings and be better equipped to respond to those
00:01:04
cravings in a way that nurtures both your body and the
00:01:07
way God calls us to care for ourselves.
00:01:11
So let's get into today's episode and discover how you can live in
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freedom and trust your body as God designed it.
00:01:18
Welcome to the Nourish to Bloom podcast where your faith meets your
00:01:22
health. I'm your host, Kara Trochta, a registered dietitian and
00:01:26
certified catholic coach, and I'm here to help you cultivate a deeper connection
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with your body, your spirit, and the nourishment that sustains them
00:01:33
both. In a world filled with noise and
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confusion about food, health and body image, this podcast
00:01:40
offers truth and healing from a Christ centered perspective.
00:01:44
Together, we'll untangle the deep roots of diet culture and discover
00:01:48
what it means to truly care for ourselves through joyful
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nourishment of mind, body and soul. We're here to dive into
00:01:55
the transformative power of intuitive eating coupled with the rich teachings of our
00:01:59
christian faith. With every episode, I'll be cheering you on,
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offering insights, inspiration and practical tools to help you
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heal your relationship with food and embrace the beauty of your
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body as a temple of the Holy Spirit with confidence
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and courage that can only be found in Christ.
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Join me as we journey together towards a more holistic approach to wellness,
00:02:22
one that honors the wisdom of your body as God's creation,
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the teachings of our faith, and the unique purpose you're called to
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fulfill. You were made to bloom,
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to come into full beauty and health in order to bear good fruit
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for the Lord with your life. So if you're ready to nourish your body,
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feed your soul, and bloom into the best version of yourself, then you're
00:02:44
in the right place, and I'm so happy you're here. Welcome
00:02:48
to nourish to Bloom, where every day is a sacred invitation
00:02:52
to thrive. Hey there. Welcome back to the Nourish
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to Bloom podcast, where we explore the intersections
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of faith, food, freedom, and wellness. I'm your
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host, Cara Trocta, and you're tuning into part two of our three part
00:03:07
series, eating, enjoying sweets without guilt.
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In our last episode, we laid the foundation by
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exploring the truth about sugar, really breaking down
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those myths, understanding the facts, and the role that sugar plays
00:03:21
in nourishing your body. Today, we're going to dig a little deeper
00:03:25
and get to the root of your sugar cravings. We're going to
00:03:28
unpack five surprising reasons behind those cravings,
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which will help you be able to better identify just why you're craving
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something sweet in the first place. And this sets us up for
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part three of our series, where I will teach you some really practical
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steps to being able to handle those cravings, as well as ways
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that you can actually enjoy sweets 100% guilt
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free. So, to be able to better understand our
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cravings, I really need you to remember that our
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thoughts and our beliefs are the basis of our
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habits. So what you think about sugar and sweets has
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shaped your relationship with these types of foods.
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And for most of us, it's been diet culture
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that has been responsible for these beliefs that we have.
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Okay, think about this. How often have you judged
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yourself or others? Let's be honest here.
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Based on what they're eating, it's become all
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too common to equate thinness and clean eating with
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happiness, worthiness, and success. I know you've heard me
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say this before, y'all, but it is such the message that we are
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receiving day in and day out from our
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healthcare, from our, you know, societal
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pressures, from, you know, the nutrition
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recommendations that are out there. But what has happened is
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that something that used to be simple sources of nourishment
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are now seen as good or bad, healthy or
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unhealthy. Today we're talking about sugar, but not that
00:05:05
long ago, it was fat. Who was the culprit. What's it going to be in
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another ten years? I need you to
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remember this hard truth, that these are false
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idols, these societal pressures, these food
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rules, this dictation of what you should and shouldn't eat. These are
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false idols that are distracting you from your identity
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in Christ. Instead of living a life that reflects
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his love and grace, you're caught up in chasing societal
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standards that really don't align with God's. Truth.
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The number on the scale, the size of your jeans, or the food you eat
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do not determine your value.
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Y'all. Diet culture has done a number on us. Even
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convincing so many of us that eating something off plan
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or quote unquote bad is akin to sinning
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like food has become such a moral issue.
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We think that we're bad people if we eat something that's quote
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unquote bad, or that we will be a good person or a better
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person if we are able to
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not have this certain food. We've placed
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weight loss and perfect eating on pedestals, letting them become these
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idols in our lives. But you have to remember,
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your worth in Christ is unshakable. It
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is not something that you have to earn, especially not
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by restricting foods or altering your body to fit a certain
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image. One of the most glaring
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lies that we're facing right now from diet culture is the one that tells us
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that sugar is the enemy. And many of us have
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adopted these fear based thoughts about sweets. Like, I
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can't keep sweets in the house because I'll eat them all, or I can't
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trust myself around sugar, or I'm so bad for eating
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that cookie, or if I eat sugar, I'm
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cheating. And because we think sugar is the
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problem, we convince ourselves that the solution is to avoid
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it altogether. But what happens when we do
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that? I mean, typically, after a period of
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restricting and being able to, like, really feel
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like we have this craving under control and that we really don't
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want or need these sweets, we ultimately find
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ourselves overeating the very foods that we've sworn off.
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Then we're piling on guilt and shame afterward.
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So what's the real long lasting solution?
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Because it's not cutting out sugar entirely.
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The real long lasting solution is learning to
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trust yourself around it.
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Learning to trust yourself around sweets is not about self control,
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willpower, or finding the perfect diethyde. It's
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about learning to allow yourself to have these foods in
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a balanced and intentional way without fear of
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losing control. When you permit yourself to enjoy
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sweets regularly, you take away their power.
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And over time, your cravings will lessen and you'll naturally find a
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place of balance. I told you that one of the keys
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to being able to rebuild this trust with
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sugar, to be able to really kind of quell some of
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those sugar cravings you. You may be experiencing, is to
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understand the reasons why you may be craving them
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in the first place. So that's what we're going to do now. We're going to
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explore some of the reasons that you may feel out of control
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around sugar. The first one is under nourishment
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throughout the day. Many sugar cravings stem from a
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simple fact that you're really not fueling your body
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properly. Because many of us
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are trying to lose weight or trying to follow a diet plan,
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we are all too often under eating. Or maybe
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you're skipping meals, and our bodies send
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signals that we need this energy because our bodies
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need fuel to keep doing what it needs to do.
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And guess what? Go back and remember last episode. Sugar is
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one of the quickest sources of energy. God designed our bodies
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with this mechanism to protect us and ensure survival.
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So if you're finding yourself craving sugar
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constantly, I want you to ask yourself if you're truly nourishing
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your body with enough food throughout the day. And when
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you start to really nourish yourself adequately, it's really about being
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able to incorporate all kinds of foods so you're not relying
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on these quick sugar fixes to, you know, give you that. That
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energy boost that you're looking for. You're able to intentionally
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and purposefully make food choices that
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align with your health goals. But let's just take
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a minute and marvel at God's creation, right? The
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fact that he designed our bodies to know when
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it needs fuel and to send us that signal, like,
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how cool is that, right? That he had all of this figured
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out for us before we ever took our first bite?
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Okay. The second reason why you may be
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craving sugar is due to emotional eating.
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So oftentimes, we will turn to sugar when what
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we're really seeking is comfort or a distraction
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from difficult emotions or difficult situations.
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Somewhere along the way, we have made an association
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that when we're feeling these uncomfortable feelings,
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we are really desiring this comfort or this peace
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or this distraction. And we've made a connection
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that food would offer that to us, that food would give us the
00:10:53
comfort or the distraction that we're needing. And it's true,
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it can do that for us, but it's really a temporary fix
00:11:00
that just gives us this brief hit of dopamine. But
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afterward, we're left with guilt
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because of what we ate. We're still dissatisfied, and we
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still have this emotion that hasn't been dealt with. And
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so the key here is to really identify what it is that you're
00:11:19
craving in these moments, because you're likely
00:11:22
really not craving those foods. There's a little extra thought that
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comes in there when you're feeling these uncomfortable motion emotions. The
00:11:30
thought is, you know, I want comfort or what I really want is
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peace. And because you've made that association, that
00:11:37
thought of I want comfort or I want peace has led you to
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this desire to eat. But the reality
00:11:45
is that when you are seeking comfort and when you're seeking
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peace from these difficult emotions, that there are
00:11:52
really other ways that you can find. Find that
00:11:56
same reprieve, find that same dopamine hit. Right.
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So the key is to identify what it is that you're really craving in that
00:12:03
moment. Is it comfort? Is it connection or a break
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from stress? And then being able to find
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and build habits that help you deal with these
00:12:14
emotions in a healthier way to get that need
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met? Okay. Reason number three why you
00:12:21
may be experiencing sugar cravings is because
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of the mixed messages that we
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get from society. We are
00:12:32
constantly bombarded with conflicting messages about
00:12:36
sugar and sweets. Like, on the one hand,
00:12:39
society and diet culture tells us that sugar is bad and you
00:12:43
should avoid it. But then, on the other
00:12:47
hand, holidays and celebrations really center around
00:12:50
indulging in sweets, right? It's so, like, January 1
00:12:54
hits, and society is telling us, like, don't eat
00:12:58
sugar, don't eat anything, quote unquote bad for you, on and on and on. Follow
00:13:02
these rules, and then by the time we get to,
00:13:05
like, October, we're hitting that holiday season
00:13:09
of Halloween, Thanksgiving, Christmas, where everything
00:13:12
is centered around these indulgent foods that, like,
00:13:17
have been saved up for this time of year.
00:13:20
And these mixed messages really cause confusion and
00:13:24
disconnect us from our body's natural signals.
00:13:28
Like, God gave us the ability to enjoy food
00:13:31
without guilt. Everything God
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created is good. The food that he created is good.
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And part of the pleasure that we get in
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this earthly life is the pleasure of being able to enjoy good
00:13:45
food and without it having to lead to guilt. And
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this includes things like sweets, no matter what
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time of year it is. So don't get
00:13:57
fooled by these mixed messages throughout the year. Right. If
00:14:00
we are really making peace with these foods and
00:14:04
we're trusting ourselves around these foods, it's saying that,
00:14:08
like, on April 25 of the
00:14:12
year, you can enjoy a piece of cheesecake
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and that you don't have to save that craving or that desire
00:14:19
till Thanksgiving or Christmas. Right? So we
00:14:23
really have to start listening to our internal wisdom instead of these
00:14:27
external pressures and external mixed messages
00:14:30
that just are really kind of silly and leave us
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confused. Okay, number four
00:14:37
reason that you may be experiencing sugar cravings
00:14:41
is an all or nothing mindset that you are stuck
00:14:45
in all or nothing thinking. And this is where a
00:14:48
lot of people get stuck. It's like we either
00:14:52
completely swear off sugar or we find
00:14:55
ourselves overeating it. Neither of
00:14:59
those extremes is sustainable. You can't completely never have
00:15:03
anything sweet or sugar, and you also can't healthfully
00:15:07
survive by overeating it all the time. But this just
00:15:10
goes to show that living in extremes, whether
00:15:14
it is food or some other extreme, leads to
00:15:18
frustration and guilt. Because what we truly long
00:15:22
for is moderation, this temperance. We
00:15:25
want to be able to enjoy all foods at
00:15:29
any time that we really want it without it leading to overeating. And we
00:15:33
also, I don't think, really want to, like, never be able to have
00:15:37
a sweet treat ever. Right? And so it's really trying to find this
00:15:40
moderation, this temperance. The Bible speaks of
00:15:44
temperance as a virtue, and it's one of the fruits of the Holy
00:15:48
Spirit. And temperance is really about self
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control that's rooted in wisdom and grace,
00:15:55
because we are not meant to live in extremes.
00:15:58
Like, quick little interesting fact here, right? We have
00:16:02
vices, and we have virtues. And vices
00:16:05
cause you to live in the extremes. And vices can be something
00:16:09
that are, you know, really truly harmful and bad.
00:16:13
But because a vice is also extreme, it could be something that is
00:16:17
seemingly good for us, but it's just taken to the extreme, and so it
00:16:20
becomes something that ends up leading us into
00:16:24
sin. Whereas when we really learn to grow in virtue, it's
00:16:28
allowing us to find that moderation, to find that temperance and
00:16:32
temperance and that balance. So it's really longing for these.
00:16:35
These virtues and living in moderation and balance instead
00:16:39
of living in these. These vices or these
00:16:42
extremes. And our last reason why
00:16:46
you may be experiencing sugar cravings is because of
00:16:50
what I like to call the restriction and then deprivation
00:16:54
paradox, or the restriction and overeating
00:16:58
cycle. So when we restrict certain foods, especially
00:17:01
those that we label as, quote unquote, bad, we are
00:17:05
ultimately setting ourselves up for failure. It
00:17:08
might work for a little while, but eventually we will encounter some sort
00:17:12
of trigger. A birthday party, a holiday, a stressful
00:17:16
day. And the craving for that potential
00:17:20
forbidden food just becomes so overwhelming.
00:17:23
And it is top of mind. We just have this,
00:17:27
like, craving signal going off, right? And just becomes overwhelming.
00:17:31
And for many of us, it leads to overeating and
00:17:35
feeling out of control around these foods because we've given
00:17:39
into this trigger, and it's like, okay, well, I'm going to have it, so I'm
00:17:42
going to eat as much of it as I can. And then we feel out
00:17:44
of control, and then what tends to happen is that
00:17:48
that guilt and that shame that we feel causes us to double down
00:17:52
on that restriction. We restrict and we swear it off
00:17:55
again, only to encounter another trigger, right? And so it's just
00:17:59
this continuing cycle and this deprivation paradox
00:18:03
is really exhausting and unsustainable.
00:18:06
The truth is, is that completely cutting out sugar or sweets
00:18:10
isn't realistic, and it leads to binging at cravings
00:18:14
and really potentially harmful relationships with food.
00:18:17
And what you thought was really a healthy approach, a
00:18:21
really healthy thing, being able to, you know, restrict
00:18:25
and swear off these foods is actually setting you up for that
00:18:28
failure. I mean, like, how does this even make sense, right? We think
00:18:32
that avoiding these foods should really be that simple solution that we're looking
00:18:36
for, yet we end to finding ourselves feeling out of control
00:18:40
around these foods, and you become stuck in that never ending, you
00:18:44
know, nightmare of a loop of restrict overeat, restrict
00:18:47
overeat. And I don't know about y'all, but that's really not a
00:18:51
very fun ride to be on, based off of my past experiences.
00:18:54
I mean, what do you think? Like, have you enjoyed being on that restrict
00:18:58
overeat, restrict overeat cycle? I mean, probably
00:19:02
not, right? This cycle of restriction and overeating
00:19:05
is what's keeping you trapped in that deprivation paradox.
00:19:09
And we believe that avoiding certain foods will keep
00:19:13
us safe and help us be quote unquote good. But it
00:19:17
often leads to the exact behavior that we were trying
00:19:20
to prevent, y'all. God
00:19:24
calls us to live in freedom and not bondage, and that
00:19:28
includes our relationship with food. And I just want to take a moment to really
00:19:31
talk about cravings, because cravings, like I said,
00:19:35
a lot of these cravings that we're experiencing, we see as bad because
00:19:39
they're for things like sweets and cookies and carbs and things
00:19:43
like that. And it's just these reasons why you may be
00:19:46
experiencing it are an opportunity for you to get curious, right? Like, if you go
00:19:50
back and you look at our first reason, the fact that you may be under
00:19:53
eating or undernourishing your body throughout the day, right? Like
00:19:57
that is a really practical way that your. Your body is
00:20:01
sending you a craving because it's really needing something. But a lot
00:20:04
of these other cravings for sweets and sugars that we're having are
00:20:08
really due to, you know, that mindset and those beliefs
00:20:12
and that relationship that we have with food. And so what
00:20:16
you'll find is that when you learn to heal that relationship,
00:20:20
when you learn to allow yourself to have these
00:20:23
foods on a regular basis
00:20:26
and not, you know, try to restrict and avoid these things.
00:20:30
But when you have this kind of regular exposure to it and being able
00:20:34
to use all the tools of intuitive eating to
00:20:38
make an informed decision as to whether or not you're going to,
00:20:41
you know, give into this craving, what you find is that you
00:20:45
actually start to crave these very foods
00:20:49
less. Like, I used to be a person who couldn't have sweets in my
00:20:52
house at all, and now, I mean, we can have different
00:20:56
sweets in our house. Like Halloween candy can sit up in
00:21:00
our pantry for like a year. We still have Halloween candy
00:21:04
in our pantry from last year. And it's because
00:21:07
I've worked on healing my relationship with food. And in doing that, I can
00:21:11
help my kids start to foster this healthy relationship with
00:21:15
food and really being able to understand, like, is this something
00:21:19
we even want? And because we can, you know, like, if
00:21:22
on a given Wednesday, it's like, huh, that twix bar
00:21:26
sounds really good. And like, I allow myself to have
00:21:30
it and, you know, maybe it's one or two twixes, you know, like the
00:21:33
many fun sizes, or maybe it's like three or four. Whatever
00:21:37
that level is that leads to that satisfaction.
00:21:43
I eat it, I enjoy it, and I move on. And it's not something that
00:21:46
is popping up every single day of my life. And I think for many of
00:21:50
us, these cravings that we have really
00:21:54
feel like they have this firm grip on us. It's like this.
00:21:58
It has this control over us. And so
00:22:01
intuitive eating is really a really awesome way for you to be
00:22:05
able to break free from these maybe out of
00:22:09
control sugar cravings that you feel like you're experiencing it,
00:22:12
right? So how do we really break free from this cycle
00:22:16
of restrict, overeat, restrict, overeat. How do we break
00:22:20
free from these cravings? Well, the first step is to really stop
00:22:24
demonizing foods and to start reconnecting with your body's
00:22:27
natural signals. And when we can do that, when we learn to
00:22:31
trust that God created our bodies with wisdom and that food is
00:22:35
a gift, we can start to enjoy these sweets
00:22:39
without guilt. And this doesn't mean that you're eating sweets
00:22:42
recklessly, but it's rather allowing yourself, your
00:22:46
body to enjoy them with gratitude and balance,
00:22:50
because you are connected with your body and you're
00:22:53
trusting it that it's going to take care of you. And
00:22:57
so the key takeaway here is that food, whether sugar,
00:23:01
carbs or sweets or whatever other food it is, it's not
00:23:04
your enemy. But true to fashion,
00:23:08
Satan has taken something simple like
00:23:11
nourishing our bodies and twisted it and
00:23:15
distorted it and made it confusing. So we
00:23:18
stay distracted from what it is that Christ
00:23:22
is really calling us to do. But y'all,
00:23:26
Christ set us free so we could live in freedom, so we could love
00:23:30
and serve him and others and not live in this constant
00:23:34
fear or obsession over food.
00:23:37
Your worth comes from your relationship with
00:23:41
him. It doesn't come from that number on the scale or the foods
00:23:45
that you choose to eat. You have to remember that your
00:23:48
value, your worth and your dignity are rooted in
00:23:52
Christ alone. Sugar, sweets
00:23:56
and any other food cannot define your identity.
00:23:59
And so as you move forward, I really encourage you to
00:24:03
release the grip of diet culture. Like
00:24:07
learn to trust your body and embrace the freedom that comes
00:24:10
from living fully for Christ. And if you need some
00:24:14
help with that, I'm here for. I'm here for you. Like, if you're
00:24:18
really ready to get these sugar cravings under control,
00:24:21
then your next step is to book a free one on one session
00:24:25
with me. In this free session, you and I are going to sit
00:24:29
down together and we're going to take a deep dive into your eating and your
00:24:32
wellness habits to identify what is
00:24:36
working and what areas you may be struggling with and why.
00:24:40
What is that root cause of your sugar craving? Right? And this
00:24:43
includes identifying maybe the underlying food rules and beliefs that
00:24:47
you have, as well as understanding maybe some of
00:24:51
these current eating habits and eating personality traits that are
00:24:54
coming through and how that's keeping you from healing.
00:24:58
And then from there, I want to help you set a clear and achievable health
00:25:02
goal and create an individualized plan of action to
00:25:06
help you overcome any obstacles that may pop up as you're on this
00:25:09
journey. So if you are ready to get your sugar cravings
00:25:13
under control, then you need to book your free session. You can do that
00:25:17
by simply clicking the link that's found in the show notes. It's a
00:25:20
calendly link. Just click on it and book your
00:25:24
slot. And I can't wait to spend some time getting to know you
00:25:28
better and help you take that next step to better health and
00:25:32
wellness. And as always, thanks for joining me here on the
00:25:36
podcast. Don't forget to tune in next week for the final episode
00:25:39
of our series, enjoying sweets without guilt. And next week
00:25:43
I'm really going to share some practical tips on how to help you curb
00:25:47
your cravings, cure your sweet tooth, and be able to
00:25:51
enjoy sweets guilt free. Until then,
00:25:54
remember, beauty shared. Oh, sorry. Beauty held
00:25:58
is the seed. Beauty shared is the flower. It is your time
00:26:02
to bloom. Have a beautiful and blessed week. And I will
00:26:06
see you right back here a week from today. We'll talk soon. Bye.
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