4 Things to Do Today to Get Control of Sugar Cravings

Michelle SpadaforaBy Michelle SpadaforaDecember 6, 20219 Minutes

Healthy Desserts

The sugar season is right around the corner. During the holidays, it seems sweets are everywhere we look. It really is important to not overindulge on sweet treats during the holidays (or any other time of the year) because when we eat to much sugar we don’t feel our best.

When we eat more than 24 grams (4 grams = 1 tsp) of added sugar in a day it negatively effects our health and how we feel. Sugar  can cause painful joints, mood swings, sleepless nights and brain fog.  Eating too much sugar also leads to weight gain and increases the risk of many chronic diseases. The last thing we want is to not feel our best during this festive time of the year.

When we remember that we are to “use our whole body as a tool to do what is right for the glory of God” (Romans 6:13) it should motivate us to take care of our body.  Jesus came to give us life to the fullest, but we also have a role to play in how we live. This holiday season stay away from too much sugar so when God calls you to love and serve someone or to share the Good News, you are ready to go.

Here are some tips to enjoy the holidays while eating less sugar.

Bring your own food or eat before you go to a gathering. It can be particularly hard to avoid sweets when all the holiday parties surround you with sugary foods. Resist the temptations by arriving with a full belly to avoid indulging in sugar.  Also, plan to bring your favorite healthy foods so that you know you will have something you can enjoy.

Cut back on holiday beverages.  Festive holiday drinks can be full of additional sugars.  Be sure to check labels when possible.  You can choose to substitute a sugary holiday drink with a fancy glass filled with a water with sliced lemon or lime, sparkling water, or a non-alcoholic beverage. This helps to fill your stomach, giving you less room to overindulge in sugary snacks; yet it makes you feel like a part of the crowd when you are drinking out of a fun glass.  Finally, swap alcoholic beverages for holiday spiced flavored teas like apple spiced tea, cinnamon tea, or peppermint tea.

Stay physically active.  Longer nights and shorter days in the holiday season make staying inside a much cozier option than getting up and working out. Add in the crazy schedules full of family gatherings, work parties and travel mean getting a workout in is sometimes almost impossible.  Make it a priority even if it is a family walk or cleaning the house.  Get up and get moving.

You’re human, not perfect.  Don’t beat yourself up if you stumble and fall. Sugar is addictive. If you are like most people, you have cultivated your love of sugar over several years. You are constantly bombarded with advertisements, social messages, and convenient addictive foods and drinks everywhere. If you do stumble, just decide to start again immediately.

Make it a point each day to get enough sleep, drink enough water and exercise consistently. When you focus on caring for your whole body, instead of just cutting out sugar, you’ll have the ability to withstand the temptation of extra sweets.

Watch for a month of encouragement, great ideas, and recipes for the holidays. Click here to join our 30 Days to the Holidays challenge.

Join The Fresh Table and Shaped by Faith for daily fitness routines and healthy recipes your whole family will love. Our inspired hosts will guide you spiritually, physically, and mentally through the weeks leading up to the holiday season so you can be your healthiest and happiest self!

If you would like to make some healthy sweet snacks for your next gathering, give these recipes a try. Watch our Healthy Desserts episode on to see how Avery and Michelle whip up these desserts in no time.

Here are some good examples of recipes to try.  Cook these in advance, let them cool completely, put them in a freezer safe container, cover tightly and freeze for a later date.

Fruit Crisp

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10 ounce bag frozen blueberries

2.5 cups strawberries, sliced

2 bananas, sliced

1/2 cup coconut oil, melted

1 cup organic oats

½ cup pecans or nut of choice

2 tsp. vanilla

2 tbsp. pure maple syrup

1/3 cup flaxseeds

1 tsp. cinnamon


Preheat oven to 375°. Add sliced fruit into a dish and set aside. Melt coconut oil. Add oats and pecans to blender and lightly chop. Add oats and pecans to melted coconut oil. Add vanilla, syrup and flaxseeds and stir. Sprinkle fruit with cinnamon. Put the mix into the dish with the fruit heating the dish in a preheated 375 degree oven for 40-45 minutes.  Serves: 6 – 8

Three Ingredient Cookies

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2 over ripe med. bananas

1 ½ cups oats

1/3 cup dark chocolate chips


Preheat oven to 375°.  Mash the over ripened bananas until fairly smooth. Add the oats and dark chocolate chips. Mix well. Roll up the cookie dough into small balls and place onto a non-stick pan and cook in the oven for 10-15 minutes.  Makes 8 – 10 cookies

Mango, Pineapple and Mint Popsicles

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2 cups of frozen mango and pineapple

1-13.5ounce can coconut milk

½ cup of coconut water (or reg. water)

5-7 mint leaves


Blend the fruit, coconut milk, coconut water, and mint leaves into a blender and blend thoroughly. Pour into mold and put into the freezer for 6-8 hours or overnight.  Makes 4 – 6 popsicles

Chocolate Covered Strawberries and Bananas

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2 bananas

8 strawberries

⅔ cup dark chocolate chips 80% dark

⅓ cup chopped pecans


You can melt chocolate in the microwave or on the stove. Important – take away from heat or out of microwave before the chocolate is completely melted to avoid a burnt taste. Stir the chocolate while it continues to melt. Wash and completely dry the strawberries before dipping them halfway into melted dark chocolate. Next blend some chopped pecans setting them aside. Now cut a banana into thirds, then in half long ways. Dip one side of the banana into the chocolate and then coat with pecans. Place strawberries and bananas into the fridge until chocolate has hardened.  Serves: 4 – 5