I get it! Reading labels can be tricky. When glancing at the label here are some ways to know quickly and confidently just what your food has in it. Check the ingredients list for the suffix – ose. For example dextrose, sucrose, maltose, fructose. Educate yourself! I wish I could claim that I know all the variations of sugars, but to be honest I do not. There are still many other forms of sugar to be found in labels. Knowing a handful more can really empower you to stay clear, or consume in moderation.
Another way to discover how much sugar is in the food, look under Carbohydrates. You will notice under Carbohydrates will be Sugar and Fiber. If you Carbs are mostly coming from Sugar, this may not be the best choice of food for you. Now, if your Carbs are mostly coming from fiber, this may be a healthier choice than the previous option. The World Health Organization suggests staying under 50 grams of sugar daily, keeping free sugar consumption to less than 10% of your daily intake . If you have already had your canned soda for the day, you only have about 10 grams left! WOW that went fast, right??
Now, don’t fall into the trap of subbing one type of sugar for another. Natural sugar, though considered by most to be healthier, is still sugar and that means you are still getting the calories.
Here are some tips to staying as far away from those sugar cravings and avoiding the unwanted sugar crashes.
Increase your hydration:
Confession time: I LOVE sugar!!! There are time when I feel like I can’t live life without the burn of a Pibb once a day! It’s true!!! My biggest challenge to date is how to not drink my calories. I have been stretching myself to be more aware of my H2O consumption. Even going so far as to using an app to help me track the ounces of water I’ve been consuming throughout the day.  It is so important for our bodies to stay hydrated. Dehydration can have some very terrible effects on the body such as;
- Heat injury. If you don’t drink enough fluids when you’re exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
- Urinary and kidney problems. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones and even kidney failure.
- Seizures. Electrolytes — such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, the normal electrical messages can become mixed up, which can lead to involuntary muscle contractions and sometimes to a loss of consciousness.
- Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body. 
Several beverages can actually act as a diuretic. This does not just stand true in the world of soda, pop or cokes. It also applies to those tasty adult beverages we indulge in during vacations or even over the weekend. Choose your beverages wisely. Having a water in between drinks is recommended especially during those summer months.
Increase protein and fats:
Did you know that adding healthy fats to your lifestyle can improve food satiety! Having the satisfied feeling of what you consume can keep those sugary cravings at bay. When looking for a healthy way to consume those healthy fats consider nuts, avocados even fish. To help avoid those pesky sugar crashes, be sure to consume enough protein with your meal. We suggest consuming 15-20 grams of protein per meal to meet your daily protein requirements.
There are the Good the Bad and the Ugly when it come to Fats? Yep, it’s true! Some fats are good. Good fats can be found in fish, nuts, avocados and olives. Canola is also considered a healthy fat source. Bad fats are those that contain trans fats. “trans fats are primarily in processed foods made with trans fat from partially hydrogenated oil.” 
Out of sight – out of mind! Get those temptations that weaken your willpower out of your house, vehicle and office!! There is only so much your willpower can handle. If you are keeping those around for the kids or maybe for your husband, you may be setting them up for their own sugar addiction issues.
Being mindfully aware of what you are consuming through the day can be very awakening. For example, if you haven’t noticed you grab a soda at every break, or that you are constantly snacking when you feel bored these small things throughout the day can really be adding to your sugar consumption. Instead of grabbing a soda during break, fill up your water! Try keeping your favorite crunchy vegetables and fruits on hand or cooling in the fridge for those bored and needing a snack kind of moments.
To be more mindful, you can try keeping a food/mood journal! Each time you eat consider the answers to each of these questions; what you consumed? What you had to drink? Where were you? How did you feel before eating? Was the food satisfying?
We hope that you found this blog helpful! For more healthful tips and tricks, follow our YouTube Channel where we post a video for you every week about health habits, products, tips and tricks to keeping you at your healthiest for life! 
~ I disclose my material relationships, policies, and business practices. My views will know the difference between editorial, advertorial and advertising, should I choose to have it. If I do sponsored or paid posts, they are clearly marked.
Nutritionist and Health Specialist
 The Nutrition Source, Harvard T.H. Chan School of Public Health
 The Importance of the World Health Organization Sugar Guidelines for Dental Health and Obesity Prevention, National Institute of Health
 Health Sculptors with Kasie, our YouTube Channel
 Dehydration, Mayo Clinic
 Water Time, Android App
 Daily Water, iPhone App