Amber Stevens/

Mindful Eating: Finding Joy in Balance with Candy

Autumn has arrived and for my community, that means the Harvest Festival and Parade. This year we praised our oldest son as he marched in the band, and watched with cautious delight as our youngest caught candy from the floats…about 3 pounds of candy! And I know this is just the beginning, as parades, parties, holidays, and events bring the joy of sugar.

As a health and wellness coach and mom, I’ve come to appreciate the delicate dance of navigating candy consumption and sweet treats. Their lovely decorations, vibrant colors and sweet appeal are tempting, and should be enjoyed – but how do we balance this indulgence with a healthy lifestyle?

Lifestyle vs. Habit: The Sweet Balance

Candy and sweets can be part of a balanced lifestyle, but it’s the habits around its consumption that truly matter. A balanced lifestyle includes occasional indulgences, while habits shape our daily choices. Understanding this distinction helps us enjoy candy without it becoming a routine habit.

The Sugar Rush and Its Impact

Sugar’s allure comes with some hidden costs and benefits:

Blood Sugar Ups and Downs: A sugar rush can lead to quick energy followed by a crash. High sugar levels cause rapid spikes in blood glucose, affecting steady energy. Long-term yo-yo effect with unstable blood sugar can lead to diabetes and other health issues.
Dental Concerns: We know sugar can lead to cavities but did you know that Oral health is linked to whole-body health? Problems with your teeth and gums can lead to other health concerns like heart disease, stroke and more. So that sugary treat needs to be minimized and brushed away.
Empty Calories: It’s easy to focus solely on the bag of sweets when eating, but that consumption can displace more nutritious foods, leading to missed vitamins and minerals. We call this “empty calories”. Calories give energy, but without other nutrients, it doesn’t sustain the body long-term.
Less Stress. Glucose is a strong support in lowering cortisol and reducing feelings of stress and anxiety. This is a good thing – in small quantities. Plus, stress levels balance better when we eat protein and whole sources of sugar (fruit and veggies) rather than a direct hit of sweetness. (see blood sugar ups and downs mentioned above).
Feeds the brain: Our brain is a powerhouse machine and requires more than 60% of the glucose we eat to function! Add on stress and hard thinking tasks and it requires more. Candy and sweets provide direct nutrition to the brain, releasing dopamine and feeling energized. But it only needs a certain amount, so too much sweet food equals too much glucose, which can’t be utilized. The body adapts (negatively) and we feel fatigued, drained and often hungry (for some real nutrients). Great to feed the brain, but don’t overfeed it!

A Sweet Lesson in Moderation

One memorable holiday night with my boys involved more desserts and candy than usual. Far more! But instead of enforcing strict rules, we had an open conversation about balance and mindful awareness of our food. We discussed enjoying treats with presence (mindfulness) and planning our meals to include healthy options alongside occasional sweets. This approach taught us that balance isn’t just about the occasional treat but about fostering habits that support overall wellness.

Finding the Sweet Spot: Tips for Moderation

Here are some mindful strategies that have worked for us:

Indulge in Moderation: Treat candy as an occasional delight rather than adding it into your daily meals. Eating candy – or any food item – daily, starts to build that food as a routine in your day. And routines become habits, which when not benefiting you, can be hard to break. Keep it occasional and enjoyable.
Normalize the sweet: Nothing is more appealing than something you cannot have. I’ve had open dialogue with my boys about what food is and isn’t and how it helps (or doesn’t help) the body and mind. When the boys want candy, the health coach in me wants to say “no, you don’t need it” but the mindful health coach instead asks “why do you want it? Are you actually hungry? Did you eat something healthy too?”. My boys are now old enough to ask these questions themselves and see sweet food as another option for eating and not “that thing I can’t have”!
Choose Healthier Alternatives: Sometimes a sweet is a simple craving which can be soothed with similar, but healthier options. Opt for candies/treats with lower sugar content and natural ingredients. Look for options with real fruit or natural sweeteners. Best yet, make them yourself so you can control the ingredients and sugar content.
Balance with Nutrient-Rich Foods: Fill most of your diet with fruits, veggies, whole grains, and lean proteins to stay on track. The more your body eats the nutrient-dense, whole foods, the less it craves the sweet stuff.
Mindful Enjoyment: Once you decide to eat a sweet treat, do it without judgment or criticism. You made the choice – now be with it. Savor the treat slowly – noticing smell, taste, texture. Notice each bite – does the flavor change? Notice enjoyment – how much do I really like this food? Allow yourself to love the food and the moment.
Stay Active: Movement is key when it comes to regulating sugar. Sugar is a quick hit of energy and energy needs to burn! So move your body, whether it’s a brisk walk or a moderate run, all movement counts. Dance, bounce, clean the house…just get moving! Outdoor activities are a great way for the family to bond, stay active and appreciate that bit of candy even more.

Embracing a Mindful Eating Balanced Approach

Balancing candy and sweets with a healthy lifestyle is a journey of thoughtful choices and moderation. At Boundless Body and Wellness, we believe in enjoying treats mindfully while maintaining overall wellness. Embrace moderation, make informed choices, and stay active to keep both your body and taste buds happy. Download our Mindful Eating guide to better support your balanced lifestyle.

Ready to explore more about mindful eating? Make an appointment with Amber today to learn how to incorporate balance into your eating habits.

For deeper insights into sugar’s effects, check out these readings: