The 5 Rs for Navigating Candy Season

We can all agree that getting dressed up for Halloween is fun! The memories, pictures, and the laughter really make it unforgettable during the year. What’s not so fun is how we might feel after an evening of eating candy, and that sugar crash can leave us in a cycle of sugar cravings that can be challenging to break. Here are some tips for navigating this year’s candy season so that you feel in control.

1. Prioritize portion control: We all have a favorite candy, I know I do, but having 1-3 small candies is completely different than having 7 or 8 or more. Pre portion candies into a small bag and get rid of the rest. This helps us avoid mindless snacking, plus we still feel like we have participated in the activities, but we are not left feeling overwhelmed with sugar cravings the next day. It’s not about avoidance its about creating Reasonable portions.
2. Satisfy cravings with a healthier alternative: Fortunately, there are more alternative options out there than there were 5 years ago today. Look for the “added sugar” label, does it say more than 5 grams of added sugar? If yes, then avoid it. Sugars also are naturally occurring in fruits, most of the time there won’t be any added sugars, but still check because some companies like to sugar coat dried fruits. Try yogurt covered nuts, dark chocolate with nuts, and dried fruits. Keep them on hand so that when offered candy you may feel drawn to, you may Reach for your healthier alternative that you have on hand.
3. Eat meals throughout the day: We know that we are more likely to indulge in more food or sweets the hungrier we are. Keep steady with your regular meals, focusing on protein, so that you feel full and feel like filling that hunger with something that will leave you feeling out of control the next day. Regular meals are important.
4. Set a treat time: It is not realistic to avoid everything, research shows that avoiding sweets completely can lead to binge eating, especially when done in a restrictive or all-or-nothing approach. When people deprive themselves of certain foods, it can create a psychological effect known as the "forbidden fruit" phenomenon, where the more they avoid a food, the more they crave it. This can lead to overeating or bingeing once they finally give in. Studies on restriction and bingeing suggest that around 30-50% of people who engage in restrictive dieting (including avoiding sweets) are more likely to binge eat later as a reaction to that restriction. However, mindful moderation and incorporating occasional treats can help Reduce the risk of bingeing by removing the sense of deprivation. The key is finding a balance, try picking 1 day of the week to enjoy a treat and then find that satisfaction of having it between healthy eating and enjoying sweets in moderation, rather than strict avoidance.
5. Stay hydrated: Before reaching for candy, make sure you're not mistaking thirst or hunger for a sweet craving. Drinking water and eating regular, balanced meals with protein, fiber, and healthy fats can help you feel satisfied and reduce the urge to overindulge in sugary treats. Drinking water is equally important because when we are dehydrated, we are left feeling sluggish and low energy, looking for a quick boost. Staying hydrated keep us feeling Restored, rather than lacking energy, and that can give us the confidence we need to navigate this season just fine. You got this!

Just to recap:

1. Reasonable (reasonable portions)
2. Regular (eat regular meals)
3. Reach (reach for a healthier alternative)
4. Reduce (from reduce the urge)
5. Restored (stay hydrated)

Author: Sarah Eno