With some simple planning and intentional choices, it is possible to indulge in sweets. I teach clients even moderation needs to be in moderation sometimes!

Time of day is key

• Like so many things in life, timing is everything. Including when you eat the food you do. If you are going to eat sugar, don’t eat it after the sun has gone down – plan to eat your sweet treat in the afternoon. You want to give your body plenty of time to metabolize the sugar rush, so by bedtime you will easily be able to fall asleep for a good nights rest.

Have a balanced lunch

• Now that you have agreed to have your sugary indulgence in the afternoon, make sure you enjoy it after a complete lunch with protein and healthy fat. Having a filling lunch with protein and fat will leave you feeling fuller longer and you won’t be approaching this treat ravenous for a full meal.

Eat Slow AND Small

• How many times have you kept eating because there was more in front of you and you didn’t want to stop? If you go for a small portion of dessert — kids cup of ice cream or just half a baked good – and eat it SLOWLY, you will be more deeply satisfied and appreciative of the treat. You will be more aware of the sensations the food brings up and you will also be aware of when you are actually full or satisfied.

Water, water, water

• What problem can drinking water not solve? In all seriousness, research has shown that drinking plenty of water before and after meals, but especially sugary bites, helps the body to dilute and flush out glucose, thus minimizing sugar’s effect. 

Movement is your friend

• Plan to get a good sweat in and get your heart rate elevated! Exercise helps control blood sugar spikes in your body as your muscle cells help to soak up blood glucose directly from the bloodstream.