Hold the Pickles, Pass the Ice Cream

The Gummy Bear Files, Part III – Dealing with sugar cravings during pregnancy.

Snapseed (5).jpg“Are you having any weird cravings?!”  This is the number one question I have been asked since becoming pregnant.  And the answer is, NO.  I am not having any weird cravings.  No pickles and ice cream for me.  My doctor even told me about women that have craved fresh mud when pregnant (ew).   Definitely also not me.

Now let me clarify something.  I said I was not having weird cravings, but that does not mean I am not having any cravings.  Namely I am having cravings for one thing only: SUGAR.  Before getting pregnant I was on a very low-carb (almost zero sugar) diet.  Before I even knew I was pregnant my desire for cookies, cupcakes, brownies, and all things sugary and sweet skyrocketed and I did not understand why.  I found it really  stressful to deal with, and in the beginning of my pregnancy I gave in to those cravings.  A LOT.  I gained more weight in my first trimester than I needed to, but this is also my first pregnancy and I have definitely learned from this experience.

I told myself that it was okay to eat whatever I want because I was pregnant.  But in all honesty this is not actually true.  When you are pregnant it is even more imperative to maintain a healthy and balanced diet.  Everything that you put into your body is going to be broken down and digested by the baby as well.  And with my family history of diabetes, there is always a chance that I could develop gestational diabetes.

My challenge became: How can I manage my sugar cravings without completely going off the rails? 

Here are my tips for doing just this…

  1. Make sure you are eating a healthy, balanced diet. Include plenty of lean proteins, fruits, vegetables, some starches, and healthy fats.  Whole foods keep you full much longer than processed sweets.  Oftentimes if I’m craving something sweet I literally just eat a regular meal of chicken and veggies.  I promise you there’s no more room for a dessert after that.
  2. Eat 5-6 smaller meals throughout the day, rather than eating 3 large meals.  Not only will this keep your blood sugar from crashing at any point, but it is also incredibly useful for keeping that pregnancy reflux and excessive bloating at bay.  Trust me.  If you eat too much your already growing and swollen belly will not feel very good.
  3. Keep sugar out of the house! This is pretty common sense, but if sugary foods are not easily accessible to you, you will think twice about having to do the extra work to obtain them.  Set yourself up for success.  If you know that you won’t be able to stop at just one serving of ice cream, don’t leave the grocery store with a pint of your favorite flavor!
  4. Fruits.  I always keep my fridge stocked with fresh strawberries, blueberries, and apples.  The fructose in these is usually enough to satisfy your sugar cravings, plus fruits have nutrients in them that you won’t find in that pack of oreos.  Win-win.
  5. Distract yourself.  If you’ve just eaten a meal and find yourself yearning for an unnecessary dessert, distract yourself by going for a 15-20 minute walk.  Not only are you getting a little bit of movement and exercise, but by the time you get back you probably won’t even be thinking about those donuts that were on your mind before you left.  Endorphins from exercise can be just as satisfying as the high you get from a sugary treat.
  6. Drink a glass of water.  When that mid-afternoon hankering for a cookie sets in, drink a full glass of water.  Sometimes your brain mistakes thirst signals for hunger.  You’ll get a little extra hydration, plus the water will take up the space in your stomach where that cookie would have resided.
  7. Delete food delivery apps if necessary.  Fortunately (and unfortunately) we live in a world where your significant other does not have to run to the grocery store at 10 pm to pick up whatever sweets you might be craving.  It is so simple to just push a few buttons on our iPhones and someone will deliver fresh baked cookies (or even Dunkin Donuts!) right to your door.  If you find yourself falling back on Postmates or UberEats on a regular basis, even if you are not keeping sugary foods in your house, do yourself a favor and just delete the app until your pregnancy is over.
  8. Don’t restrict ALL the time.  Allow yourself to a indulge a little every once in a while.  If you always say no, you will wear out your willpower muscle and this can lead to binges and overeating.  I like to set parameters with myself.  5 days of the week I do not allow myself to have any sugar.  That gives me two days of flexibility, so if I go out to eat with friends and decide to partake in dessert, I won’t feel so guilty.

One of my favorite ways to allow myself to indulge a little in dessert is to make healthier options to keep at home.  I love to experiment with low-carb and low-sugar baking.  If I have an absolutely unbearable craving for something sweet, I like to at least know exactly which ingredients (and how much) are in what I’m eating.  In fact, in my next post I’m super excited to share one of my favorite recipes for almond flour chocolate chip cookies with you all!

Most importantly, remember to go easy on yourself! If you do eat something sweet you hadn’t planned on, don’t beat yourself up!  It already happened, just keep moving on and make sure to have plenty of vegetables in your next meal.  It is absolutely OKAY to treat yourself every once in a while, just make sure the bulk of your diet comes from healthy, whole foods.  This is true of anyone, but especially for pregnant women like me, who are using all of our resources to grow tiny and healthy humans!

100 Days of Tracking Macros

(Or Why I Deleted MyFitnessPal)

This morning I logged into MyFitnessPal, just as I have done religiously for 102 days straight (apparently), and kind of had an epiphany/breakdown.  This past May, I joined a certain online nutrition program that will remain nameless because I still really idolize, respect, and look up to the owner as a person.  They are doing great things for many people and putting a lot of amazingly positive content into the world that I still read daily.  I think I am coming to the conclusion that tracking my food just isn’t for me (and may not be for everyone), for reasons that I will elaborate on shortly.

I did not join because I needed to lose weight, or needed to get a certain physique for a competition, or anything like that.  I joined simply looking for a way to increase my nutrition knowledge and take myself to “the next level” (whatever that is).  I was already looking great and feeling great, having followed a relatively keto lifestyle for more than a year.   I guess you could say I had more or less figured out what worked for me.

I never tracked my food.  I ate when I was hungry and fasted when I was not.  I did not weigh myself for months at a time and would be remarkably surprised on those rare occasions that I did weigh myself and find that I had lost weight.  I ate mostly protein, vegetables, and fat.  Coming from a historically very disordered relationship with food and borderline sugar addiction, I felt I had these both under  control.  I rarely had cravings for sugar or dessert, and did not think about the quantity of food that I ate on a minute-to-minute basis.  For me quality became the most important factor.

Anyways, for whatever reason, I decided to blow almost $500 in order to have someone tell me exactly how much food I am supposed to eat each day.  All of a sudden quantity took center stage again.  I had to make sure I ate exactly the number of grams of protein, carbs, and fat that were prescribed to me EVERY. SINGLE. DAY.  Even if I did not feel hungry, I was expected to eat them.  Which more often than not resulted in me stuffing myself at the end of each day, just to hit my numbers.

From 0 to 200.  Real Quick.

The main issue I had right at the start was the fact that I was assigned to eat 200 grams of carbs a day.  200?!  The number alone made my head spin.  I had spent the last almost two years eating less than 70 grams a day.  I got my carbs from vegetables and the occasional sweet potato and that’s about it.  At the time I was not eating fruit (even though I LOVE fruit), and honestly feel that this played a huge factor in the drastic reduction of my sugar cravings.  Sugar acts like a drug on the brain, releasing dopamine and all the happy feels whenever it is consumed.  The more you introduce sugar to your body (even in the “innocuous” form of fructose), the more the body craves it.  Take out sugar altogether, and eventually the cravings simply disappear.

Now here I am, trying to fill in 200 grams of a macronutrient that I am simply not used to consuming.  My coach recommended sweet potatoes, mangoes, bananas, apples, oatmeal, quinoa.  Not only did I start eating a TON of fruit (HELLO, SUGAR!) but reintroducing long-absent grains back into my diet.  All of a sudden I’m drizzling honey on my fruit because, hey, there’s 17 more grams of pure carbohydrate to bump up my numbers.  Needless to say, my sugar cravings came back at full force with a vengeance, and I am still battling them today.

Where I expected to lean out and gain muscle, I instead started to feel overfed, bloated and fat all the time.  I don’t know whether I was actually in a state of ketosis before, but I definitely was used to fasting at more regular intervals.  If I didn’t feel hungry I simply wouldn’t eat breakfast in the morning.  Now I was force feeding myself just to make sure the numbers on MyFitnessPal were approved by another person each day.

Eating out at restaurants became a HUGE stressor as well because I felt compelled to exactly, accurately track every single morsel of food that went into my body.  If I felt like I didn’t have control over the ingredients going into my food, then I didn’t have control over my nutrition and that somehow that made me a failure.  I felt that even one day of not having control would completely set me back in my fitness goals.

Abs to Flabs

The irony of this nutrition program is that it is supposed to heal your relationship with food and help you realize that it’s okay to be flexible in what you eat.  If you look on instagram, there are boatloads of success stories.  Side by side images of people with flab and then well-defined abs 4-8 weeks later.  Honestly, I pretty much already had visible abs when I started the program.  But week after week, as I continued to trust the process, I watched in horror as my abs became softer and less noticeable.  How did I seem to be the ONE PERSON not achieving great results with this program?!  I know that I was not cheating.  I am so strict with myself about what I eat (almost to a harsh and negative degree), that I did the program exactly as I was supposed to.

I started compulsively weighing myself each day.  I did not feel that I was gaining muscle (certainly doesn’t look like it), yet I was seeing the number on the scale slowly creeping up.  I panicked.  How do I get the number to go back down?!  When did everything get so out of control??  I was weighing and measuring all my food to the gram, much to the annoyance of everyone in my family, and tracking everything in MyFitnessPal just like I was supposed to.  And yet every day I felt worse.  I felt physically worse and mentally worse.

Where I was supposed to “heal” my relationship with food, I actually created an anxious cloud of unhappiness and guilt.  If I couldn’t track it, it was somehow “immoral”.  If I went over my calories or one of my macronutrient numbers I was hammered with guilt and feelings of shame.  After two months I decided to cancel my subscription of this service, only to be told I had to be billed for one more month because I had agreed to a three-month minimum commitment.

That’s fine.  I paid for the last month but I did not log in or check in with my coach.  I tried to readjust my macros on MyFitnessPal to resemble a more ketogenic style of eating.  I continued to track, but still felt immense guilt and failure when I did not hit my self-imposed macro numbers.

I’m A Slave 4 Food

(Yes, in my mind I sang that to the tune of the Britney Spears song).

As the summer progressed, I realized that I had become a slave to my thoughts about food.  I thought about food literally ALL.  THE.  TIME.  I woke up with cravings for breakfast (usually something sweet), and as soon as I finished breakfast I was thinking about lunch. As soon as I finished lunch I was planning what to make for dinner.  After dinner I was battling the desire for dessert.  I have been going through periods of extreme restriction and then breaking down and eating unhealthy desserts because at times the willpower simply requires too much mental energy to maintain.

I feel bloated all the time and I feel inconsistent with my nutrition and I don’t like what I see in the morning when I look in the mirror.  I used to wake up full of energy with a flat stomach, and if it bloated during the day because of veggies (yes, I love broccoli and cauliflower but they do cause temporary bloat), the next morning I would always feel brand spanking new again.  Somewhere, despite the extreme illusion of control created by tracking, weighing, measuring, and reporting my food, I went off the rails.  WAY off.  And I can’t seem to find my way back to being okay like I was before.

Food has simultaneously become a source of pleasure and a source of guilt.  I eat for pleasure then immediately feel guilty if I overeat or consume something that doesn’t “fit my macros”.  Somewhere along the way I have stopped speaking to myself with kindness when it comes to food.  I know I am not fat, I know that most of this is in my head.  I am beyond a Type A personality.  If there was a letter before A, I would be that type.  Seriously.  I like to control everything.  And feeling so out of control with my eating has caused me a lot of cognitive dissonance.

Should You Track?

Ultimately it’s up to you.  If you are someone that really needs to lose a lot of weight and has a hard time controlling what you eat, then the discipline instilled with tracking might actually do you a great service.  If you aren’t as educated about food quality or have never learned about proper quantity as it relations to nutrition, then I highly recommend finding a nutrition coach to help you get started in your journey.

However, if you are someone like me, who is already very good about eating wholesome, healthy foods, and tends to have a somewhat disordered relationship with food, I do not recommend including tracking or weighing food into your routine.  I became unhealthily obsessive about tracking my food to the point that it consumes most of my thoughts.  It became a direct reflection of my self-worth as a person.  If I am under my calorie goals, then I am worthy, but if I go over any of my numbers somehow I am not worthy.  Trust me, I know it sounds crazy.  But that’s just the nature of eating disorders.

Tracking macros can easily give way to these unhealthy obsessive thoughts which in turn can result in restrictive eating patterns.  Or the opposite: making unhealthy food choices on a much more frequent basis simply because it “fits in your macros” for the day.  I was adding honey, cashew ice cream, excess fruit, frozen waffles into my daily eating routine simply because I needed to “fill in the carbs”.  And now that I am trying to remove those sugar cravings and go back to eating real foods that make me feel good, it is EXTREMELY HARD.  My brain is screaming at me to eat chocolate chip waffles for breakfast, when I know my body feels so much better when I have scrambled eggs with spinach and peppers.

MyFitnessPal is not my Pal.

I am not saying tracking is not for anyone, but it is not for everyone.  I made a nutrition move that I thought would benefit me in the long-term, and now feel like I am picking up shattered pieces of myself as I go.  I feel like I have to repair my relationship with food and a big reason for this blog post was to kind of work out my anxieties and put them onto paper. (You know what I mean).  I know there’s no end goal to nutrition.  You don’t just get to a certain place and that’s where you stay for the rest of your life.  It’s a constant balance of lifestyle and eating what’s good for your body at that particular moment.  I’m hopeful that I will get out of this rut.  It seems like the more I try to regain control, the more out of control things get.

So today I simply decided to let go.  I deleted MyFitnessPal from my phone (!!) and for the first time in 102 days, I could not tell you exactly how many calories I ate today. I cannot tell you how many grams of carbs, fat, or protein.  I am just going to eat when I am hungry and not eat when I am not hungry.  I am going to gradually reduce my sugar intake, in hopes that the rampant cravings will slowly subside.  I will love myself, even if I eat something “unhealthy” and I will love myself when I have a perfect day of nutrition.  I will no longer be a slave to my kitchen food scale or to my bathroom scale.

In the end, it is important that I nourish my body and my mind.  Obsessively tracking all my food was doing neither of these, and so today I have said goodbye.

Some Thoughts Regarding Alcohol

We’ve all been there.  Especially if, like me, you went to college away from home. You were 18 years young, and finally got to experience that sweet taste of freedom and cheap, watered down beer.  I am 110% guilty of falling down this college-drinking rabbit hole and gained more than the freshman fifteen.  I had immense difficulty losing (and maintaining that loss) until recent years.  What starts off as benign college fun can turn into something more sinister, and even affect your health.

 

Isn’t alcohol what being an adult is all about?!

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It’s the culture – you go to house parties, go out for drinks with your friends every weekend night starting on Thursday (Thirsty Thursday is a real thing, people), you sneak pregame drinks in your dorm room.  But this doesn’t stop at college, it carries over into after work happy hours three days a week, and turns into “needing” that glass of wine (or four) every night after work just to wind down.  I was that chick at college parties that would literally HOARD room temperature bud lights in my purse, just to be stocked up when the party inevitable ran out of booze.  I firmly believed that you could not go out and have a “fun” weekend unless it involved a whirlwind of cocktails and bad decisions.  Needless to say, I entered into adulthood with a very unhealthy, “all-or-nothing” relationship with alcohol.

My junior year of college, I started working out because I seriously wanted to shed that freshman fifteen – which at this point had become more like the freshman 25ish.  I became obsessive about counting the calories I ate, never once stopping to give second thought to the calories I DRANK.  Yes, I lost some weight due to eating lower calorie foods, incorporating lots of veggies, hitting cardio 4x a week with mild strength training (I had yet to discover crossfit!!), but I always seemed to kind of plateau.  I never quite got to the level of fitness and health that I wanted.  I thought I was doing everything right!  Oh, the frustration that ensued!

Alcohol goes straight to the a** (and belly and face and joints).

At this time I was still drinking a lot of wine on the weeknights – you know, because that’s what adults do, right?! – and going out to drink on weekends Friday through Saturday.  And don’t forget about mimosa-fueled Sunday brunches.  That’s a lot of empty liquid calories.  Like, a lot.  One mimosa has about 160 calories with 9 grams of sugar.  Raise your hand if you’ve ever had just one mimosa… yeah I didn’t think so.  Multiply that by 4 or 5 and you’re staring down the barrel of almost 1000 calories, just from your brunch drinks alone.

And there’s the other sneaky thing about drinking: it affects your eating habits as well.  When you’ve had a few drinks, all of a sudden it becomes so much easier to make poor food choices.  Who cares about that 1 am pizza??? I’ll tell you who doesn’t care: those three beers, two tequila shots, and four vodka sodas you consumed in a span of 3 hours.  And what about the next morning when you wake up cranky, dehydrated, and feeling like a jackhammer wrecked your whole body?  Definitely gonna need a triple stack of pancakes and/or a giant plate of sour cream chicken enchiladas to soak up those bad decisions.  And then the downward spiral ensues.

As I started to maintain a healthier lifestyle throughout the week, it became so much more noticeable how crappy I felt on the weekends after countless drinks and junk food.  By every Monday morning, I felt like an inflamed whale, only to get right back on track and feel great again by Friday night.  This cycle of healthy week, boozy weekend, Monday morning guilt lasted for years.  I thought this was normal, along with my IBS issues that came along with it.

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Here we encounter a prime example of me not following my own advice and drinking a beer.  Inflammation and gastrointestinal issues ensued post consumption of this beer.  But it was really hot out and this beer was refreshing and provided a great photo op. (Taken with Moment lens.)

Alcohol: the other macronutrient???

Now I am certainly not saying alcohol is terrible or that you should NEVER drink it, but in my personal experience I have just found that overall I feel better when I don’t.  I don’t need to get blackout wasted to have a good time, and I’d rather just not experience the post-drink inflammation and blues.  If you are trying to lose weight, an easy way to boost your progress is to seriously limit or cut out alcohol altogether.  Remember, alcohol is NOT a macronutrient that your body needs.  On the contrary, your body views alcohol as a toxin, and will always preferentially burn any alcohol that enters your system.  That means any carbohydrates, fat, or protein that enters your system at the same time as alcohol will not be processed.  I repeat, ALL OTHER METABOLIC PROCESSES WILL CEASE.  All of a sudden, you have all these extra carbs, fats, and proteins floating around in your body, so what happens to them? They get converted to fat and stored for later!

So next time you go out for dinner and drinks, remember that when you drink a lot of alcohol, and eat excess calories, the alcohol is hindering your body’s ability to metabolize that food.  Again, I am not saying to never drink.  It’s just no wonder so many of us gain the freshman fifteen when we are poor college kids drinking alcohol all the time and eating fast food at 2 am after a night of partying.

The key is to find BALANCE.  If you must drink, save it for special celebratory occasions.  And when you do drink, don’t drink to excess.  Have a few drinks, and remember to drink water so you don’t get dehydrated.  And try not to give in to those late night alcohol-fueled munchies: they are not your friend.

The Juiciest, Cheese-Stuffed Turkey Meatballs!

I don’t know about you guys, but I used to completely not enjoy cooking with ground turkey.  It seemed liIMG_9327.jpgke every time I attempted to make turkey meatballs or turkey burgers they turned out dry and bland.  But if you’re like me, you also get tired of the daily rotations of beef and chicken.

I embarked upon a mission to make the juiciest, tastiest turkey meatballs of all time, just to have another option for mealprepping or as another dinner protein to have handy.  These meatballs did not disappoint, delivering all the moistness you’d expect from a meatball, and an explosion of flavor in every bite.

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Seriously guys, there’s nothing more satisfying than oozy, melty cheese…especially when it’s in the middle of a meatball.

I was trying to figure out just why these turkey meatballs are so satisfying, and why I feel just so gosh dang good after eating them, when I came across this article on Mark’s Daily Apple.  It turns out that turkey (when made into juicy, delicious meatballs) doesn’t just taste good, but it’s also loaded with tryptophan, the precursor to serotonin.  Serotonin, known as the “feel-good hormone,” is vital in regulating your mood, sleep, and even your sexual desire.  But enough science about why turkey is great.  Let’s make some balls of meat!!

Ingredients:

Serves: 10 medium-sized meatballs

  • 1 pound ground turkey (I used Trader Joe’s)
  • 1 egg
  • 1 large handful of kale (chopped)
  • 3-4 cloves of fresh garlic
  • Salt + pepper
  • Trader Joe’s Everything But the Bagel Seasoning (AS MUCH AS YOU WANT. SERIOUSLY I USED LIKE 1/4 OF THE JAR)
  • 10 cubes of cheese – I used Trader Joe’s Grassfed Organic Cheddar slices; I just stacked two slices up and cut them into squares, but I recommend cutting cubes from a block of cheese.
  • 1 tablespoon Kerrygold Grassfed Butter (unsalted) – for the pan

How To Do It:

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1. Put the pound of turkey into a large mixing bowl and season it generously with salt + pepper.  Crack the egg inside, then douse that thing with Everything but the bagel seasoning!

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2. Take your large handful of kale (about this much) and chop it all up into smaller pieces.  Make sure to remove all stems, lest you be in for a crunchy surprise on biting into your meatball!  Add the chopped kale to the bowl with the turkey.

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Fresh garlic packs so much more flavor than garlic powder.  For optimum deliciousness, use 3-4 cloves. (One clove of garlic is one segment of the bulb).

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3. To crush the garlic, you will need a mortar + pestle tool, as pictured.  Peel all skin off the garlic cloves and chop them into somewhat smaller pieces.  Put them in the mortar + pestle and crush them up!

4. Add the crushed garlic to the turkey.  Use a large spoon to mix all the ingredients well (or use your hands – they’re going to get dirty anyways when you are ready to start rolling the meat into balls).

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5. Now we’re ready for the best part: the cheesy insides!  You can use whatever type of cheese you like best, I recommend cheddar or mozzarella…I bet it would be fantastic with feta cheese as well.  I double-stacked these organic cheddar slices from Trader Joe’s and cut them into squares, just because this is what I had on hand.  However, I’m 347% sure that it would probably be easier to cut a block of cheese into cubes.

6. Then it’s time to get messy.  Using your hands, take a small handful of the meat mixture and roll it into a ball.  Using your thumb, create an indentation in the middle.  This is for your cheese.  Insert a cube of cheese, take another pinch of meat to cover the cheese, and continue rolling into a ball so that all the cheese is covered.

7. Continue until all turkey is used up.  You should have about 10 medium sized meatballs.

8. Add the butter to your pan and heat it on medium-high heat.  Allow the pan to get hot (once the butter starts to bubble) and then add the meatballs one by one.  Cook them about 8-10 minutes, continuously turning them with a spatula so they can get browned all around, and making sure they cook all the way through (remember, you don’t want medium-rare turkey….)


Unless you have some sort of magic power that I don’t, these meatballs are not going to be perfectly round.  They will get flat-ish on some sides because the meat is so soft.  But the softness of the meat and cooking them in butter are the keys to what make this recipe so juicy!  The meatballs will absorb the butter, giving them lots of flavor!  These are great for meal prep lunches, or to have on hand for preparing quick dinners.  The first night I made them I paired them with cauliflower rice and some veggies.  The next night I threw the leftovers into a kale salad. Boom – five minute meal magic!  Enjoy them with zucchini noodles and marinara sauce to combat those Italian food cravings!

Super versatile, super yummy!  Hope you enjoy guys!  If you decide to make them, feel free to leave a comment and let me know how they turned out!

xoxo

The Most Important Meal of the Day

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Did this image of the most enticingly delicious, absolutely sugar-laden waffles grab your attention?? Good. Because today I want to talk about something that affects me as a teacher, and should also be affecting you as a parent: breakfast.  In particular, I want to discuss the affect that high-carb, sugary breakfasts devoid of nutrients can have on your child’s ability to function at school.

I may not be a nutritionist quite yet, but it’s never too early to make an impact.  This week I got to experience what it was like to positively influence the nutrition of one of my students.  This 5-year-old is exceptionally smart, loves being at school, and genuinely enjoys the learning process.  Let’s call this boy Liam*.  Liam is a brilliant student, but he can also tend to be very silly and jumpy at times.  The key phrase here is at times.  This past Monday he seemed to be having a particularly difficult time sitting still and concentrating on his work.  And an idea just struck me so I decided to ask him: “Liam, what did you eat for breakfast this morning?”  His answer?  FROSTED FLAKES AND CHOCOLATE MILK.

Now I’m not a parent, but after five years of experience educating young children, I know how picky children can be about food.  I also know what a battle it can be early in the morning to get your child fed and out the door in a reasonable time.  Too often this leads to children eating sugar-filled breakfasts in a rush, such a frozen waffles with syrup, sugary cereal, cookies, and at times even candy! (Yes, I have witnessed the mother of a two-year-old girl feeding her daughter M’n’Ms at 8:30 in the morning at carpool). Most parents don’t even realize just how much sugar their children are eating, not just at breakfast, but throughout the entire day.

Frosted Flakes have 10g of sugar in one 3/4 cup serving, all 10g of these being added sugars. But let’s be real, how many of us pour a bowl of cereal and actually measure out “one serving”.  Realistically, Liam was probably having double this, or even more.  So let’s say 20g for the cereal.  The chocolate milk has even more sugar, at 24g! 10.25 of those grams are added sugar.  So before 8:30 in the morning Liam has already been loaded with 44 grams of sugar – this is equivalent to 11 teaspoons of sugar.  Have you ever added 11 teaspoons of sugar to your coffee?  I’ll just let that sit there for a minute.  No wonder he couldn’t stop fidgeting, running around, and was unable to focus on his math lesson for more than a few seconds at a time.  The sugar-consumption recommendation for adults is no more than 40 grams of added sugar a day.  With this one meal, Liam has already gone over this recommendation.

The average child under 12 years of age eats about 49 pounds of sugar per year.

How could this be affecting your child in the classroom?

  1. Behavioral Problems: We all know that excessive consumption of sugar leads to children “bouncing off the walls.”  In Liam’s case, all the sugar he had eaten for breakfast literally manifested as him jumping up and down.  No matter how many times I called his attention, it was as if he couldn’t control it.  And the fact of the matter is, if Liam is jumping around and acting playful, his friends are going to follow suit.  Too much sugar leads to disruptive behavior in the classroom that affects the other children – and drives the teacher crazy!
  2. Attention Span and Memory: Sugar consumption causes the brain’s hypothalamus to release excess amounts of the stress hormone cortisol.  When this cortisol is flooding through a child’s little body, they find it very difficult to sit still and stay focused on their work in school.  Without the ability to pay close attention to the lessons, it is unlikely that they will be encoding that knowledge into their long term memory.
  3. Refusal to Eat Healthy, Nutritious Food: Sugar is like a drug – eating it feels really good because the neurotransmitter dopamine is released by the brain.  The more sugar children have in their diets, the less likely they are to eat vegetables, fruits, and protein-rich meats – the sustenance that their bodies and brains need to grow and develop.  Constantly being fed sugar means that your child will struggle to accept the less-sweet taste of foods such as green vegetables.  Too many times I have witnessed the meltdowns of 3 and 4-year-olds refusing to eat the “healthy” items in their lunchbox because they know there is a bag of Fruit Loops or a bag of chocolate chip cookies waiting to be devoured at the end.  Too many times I have seen these children simply refuse to eat their lunch because they are not allowed to have the sugar.  Needless to say, these children are not getting the nutrients they need.

When Liam told me what he had for breakfast that day, I informed him that I was going to speak to his mom about the amount of sugar he was eating for breakfast.  Turns out he beat me to the punch, because the very next day at carpool his mom informed me that he had already told her what I wanted to talk to her about.  Luckily she agreed with me and and given him something much more nourishing to eat for breakfast that morning: eggs, toast with peanut butter, and a side of fruit.  She was so thankful I had brought it up with him, because – and these are her exact words – she couldn’t get him “to eat anything but that goddamned cereal.”

To say that Liam was a different child that day is an understatement.  He was calm and concentrated, able to complete his academic tasks without excessive interruptions and distractions.  Every day this past week I made sure to check up on him and ask him what he had eaten for breakfast because I could see such a dramatic difference in his behavior.  I heard peanut butter, I heard fruits, I heard waffles made with almond flour.  Such a far cry from the processed, sugary meal he had consumed on Monday morning.

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Ideally, your child’s breakfast should be a balance of healthy protein, fats, and carbs.  Consider proteins such as eggs; low-glycemic carbohydrates such as fruits (berries, bananas, apples), oatmeal, and even vegetables (if you dare!!); and healthy fats such as avocado, almond butter, or peanut butter. Be wary of nut butters that have added sugars such as high fructose corn syrup – always be sure to read the labels before purchasing!

Remember, breakfast is the most important meal of the day, but make sure you are sending your child to school fed with the nutrients he needs to function and learn effectively.  Not only will you be benefiting your child’s long-term health, but I promise your child’s teacher will be eternally grateful!

*Names have been changed to protect the innocent.