1.
7 TIMELESS TIPS FOR MANAGING
HOLIDAY
SUGAR
CRAVINGS
www.BingeEatingBreakthrough.com

2.
Keep hard candy handy.
When you’re at a holiday party or gathering with lots of talking,
food and entertainment, it’s really easy to eat a lot more than
you think. Because you’re distracted while you’re noshing, you
may not no;ce that you’ve eaten 7 cookies...or 9...
If you have a few pieces of hard candy available, you can pop in
a piece as you’re chaAering away. That way, you aren’t able to
mindlessly put more food in your mouth. A few pieces of
cinnamon, buAerscotch, peppermint or other such candy can
last you for an hour or more as you enjoy the night away.

3.
Walk when you have breaks.
If you have some ;me while you’re wai;ng for cookies to bake,
people to get ready to go somewhere or you’re snowed in for
the day, squeeze in movement in your extra moments. It can
be as easy as a jaunt around the block, 20 jumping jacks or a
few pushups. A liAle movement keeps you energized, gets
your blood pumping and releases endorphins so you feel good.

4.
Eat some cinnamon.
Tim Ferriss referred to this in his book, The Four Hour Body.
Cinnamon appears to lower blood sugar levels. The two most
popular forms, Cassia and Ceylon cinnamon, both seem to have
effects with lowering blood sugar, though Ceylon (usually the
more common one found in stores or your coffee shop) appears
to be slightly safer due to toxicity levels when consumed in
large amounts.
So, no need to go nuts with it, but sprinkling some cinnamon in
your coffee or tea prior to having sweeter foods can help keep
your blood sugar levels low to avoid the spike that causes you
to want more.

5.
Have some healthy fat.
Ea;ng healthy fat before having a meal or going out to a party
can curb your hunger levels, making you feel sa;sfied with less
and weaken the desire for sweets.
For instance, you might have slices of avocado, small handful of
nuts or a tablespoon of almond buAer before leaving for a
party. It can be easy to eat a lot of nuts or almond buAer at
once, so beAer to grab a handful or spoonful right as you’re
walking out the door.
This keeps your blood sugar on even keel and reduces your
hunger. When you walk into a party or gathering with lots of
food, you won’t be as tempted to walk straight over and dive in.

6.
Try some lemons.
Like cinnamon and healthy fats, lemon juice
has been shown to help keep your blood
glucose levels from spiking.
You can have a cup of hot tea or glass of
water with fresh lemon squeezed in an hour
or so before you know you’re going to be
ea;ng. This will get into your bloodstream
by the ;me you sit down to nosh. When
your blood sugar is balanced, you’ll have an
easier ;me ea;ng “just enough.”

7.
Breathe In.
As you sit down to eat, take in a deep breath
for 4 counts, then exhale 4 counts. As you
breathe in, smell your food. Enjoy the scent
and an;cipa;on of ea;ng it.
This helps you to savor the flavor and
enriches your experience, so you get even
more pleasure out of ea;ng. It also slows you
down so you can be present and fully aware
of what you are consuming.

8.
Chew...and Keep Chewing
The more you chew, the beAer your diges;on.
The more you chew, the longer you get to enjoy your food.
The more you chew, the easier it is to no;ce if you’ve had enough.
The more you chew, the more you get to taste your food.
The more you chew, the easier it is to be present.

9.
For more tips and a free 3-
part mini-course to help
overcome binge eating and
sugar cravings, visit
www.BingeEatingBreakthrough.com