Treats...Not A Daily Nutrition Plan
"What do you mean treats are not part of my nutrition plan?!!!"Yes, I know this is a totally lame realization. Most households have treats every single day!
We have missed the mark as to why they are called TREATS! Meaning, you can have them once in a while, not every single day. I have struggled with this in my household with the kids (and occasionally my hubby too). I have tried going completely rogue, and removing ALL treats from the house. (This is not cool to do right after Halloween) I have tried one treat outing per week. I have even attempted making ALL treats from scratch at home!! Yes, I found out I have no time for that one very quickly. I had to figure out how I could appease all pallets in my household without dealing with the mood swings! You know what I mean...The sugar crashes, the cranky attitudes, the high to instantly low energy.
Cutting out All treats should never be an option. It is my personal belief that, as a human, we NEED to have a taste of sweetness every now and then. It's just the same as planning a vacation; we NEED to have something to look forward to.
Distinguishing Treat Vs. Sweet
I had a hard time deciphering the difference between a "treat" and just a sweet food item. And here is what I came up with: Any food item that the body can break down easily (complex carbs like fruit or veggies) and naturally is considered a sweet food item. Any food item that the body has to work over time to break down and digest (simple, refined carbs like granulated sugar or refined flours) is a "treat". For example, if you eat berries drizzled in honey, that is a sweet food item. Now, if you eat ice cream covered with candy and other toppings, that is a "treat". (I also consider high percentage pure cocoa a sweet food item...just my opinion, but I'm stickin to that!)
Let's pause there for a moment. I am not saying that one should eat sweet food items every day either, but that wouldn't be as bad as loading your gut with candy, ice cream, or donuts every day! If it grew and developed in nature, chances are (unless you are sensitive or allergic to a specific food item) your body will break it down and digest it very easily.
"Treats" and Mental Health
So what exactly do eating treats have to do with your mental health? A LOT, actually! Most "treats" are loaded with refined simple sugars. (i.e. granulated sugar, processed flours, etc.) Our bodies are not built to digest these very easily. There have been numerous studies proving that a diet high in simple sugars results in inflammation, which then promotes thyroid complications, depression, asthma, and even cancer. So if you notice that you have a loss of appetite, sleep disruption, or begin to feel physical pain like you have never experienced before, perhaps try cutting out "treats" all together from your eating habits. (These symptoms are all triggered by your gut and brain btw!)
Stay Sweet
Listen, I get it! We see an ice cream shop, chocolate shop, candy shop, (fill in the ____), and begin to salivate. Our kids help even more by pointing out these places, ya know, in case we didn't happen to see it! But, our kids have it even worse. We teach them that if they behave, they get a treat. If they eat their dinner. If they complete a task. If they help out so and so. It's a terrible training tool that we have all used with them. I am so guilty of doing this in the past. I will be honest, it has taken quite some time to get my kids comfortable with the fact that they shouldn't have "treats" every day. I tell them the truth about sugar, what it does to them, why it is terrible for them. I get so excited when they come home from school now and say they ate all their veggies at lunch and skipped the candy another kid gave to them. Or I even hear them say that they don't want sugary treats because they want to be healthy (insert heart emoji here) . It is like any other subject they learn on a daily basis at school. What is repeated will stick. Teach GOOD habits!!
One treat a week is all we need to fulfill that craving (even skipping your treat for the week!). Start adding more sweet food items as your “treats”, and I guarantee those sweet tooth cravings will fade away. Your kiddos won't even know the difference between a "treat" or a sweet food item if you present them correctly! Popsicles, fruit with coconut whip, even grilled fruit, or fruit kebobs are all amazing sweet food items that can be presented as "treats".
Don't Deprive The Sweet Tooth
Deprivation is just a temporary fix, really for all things in life. Deciphering the loop hole is key. "I want something sweet, but the sugar and dairy in that ice cream cone is going to make me feel (fill in the ____)". Throw some granola in a bowl, top it with coconut ice cream, PB, and cocoa nibs...there's your ice cream in a cone! All the flavors and textures you would get from the ice cream parlors cone, but healthier and safer for you to indulge in! Keep “treating” yourself to the delicious things in life, just make sure it stays defined as a “treat”.
