Say Goodbye to Sugar Overload: Easy Tips for Halloween and the Holidays

Every year, it’s the same story.  Once Halloween rolls around, suddenly candy and sugary desserts are everywhere. You tell yourself, “Just one piece.” But before you know it, you’ve dipped into the kids’ trick-or-treat stash more than a few times, and the holiday’s aren't even in full swing yet.

Then come the holiday parties, desserts, cookie exchanges... and sugar sneaks into everything. It’s so tempting, and I know it’s tough because who wants to feel like they’re missing out?

Here’s what I want you to know, from one busy mom to another: understanding what sugar is doing to your body is important, but you don’t have to feel deprived. You can still enjoy the season without those energy dips, crashes, or guilt. 

The Sneaky Side of Sugar

We all know sugar isn’t great, but cutting back isn’t easy, especially when Halloween and holiday treats are part of the fun. But here’s something most of us don’t realize—sugar is sneakier than you think. It hides in places we wouldn’t expect, like granola bars, flavored yogurts, salad dressings, and even sauces. And sometimes things we have been told are good for us when we are sick or in sports, like Gatorade. Did you know that one 20oz Gatorade has 36 grams of sugar in it? That’s almost 9 teaspoons of sugar. 

In fact, most of us are consuming far more sugar than we know. The American Heart Association recommends no more than 25 grams (about 6 teaspoons) of added sugar per day for women, but even foods that don’t taste super sweet can be loaded with hidden sugars under names like glucose, fructose, and corn syrup. In fact, there are 60 sneaky names of sugar that can often be on labels? 

But this isn’t just about calories or cravings. Here’s what sugar is really doing to your body:

• Sugar Crashes: Ever watched your kids after they’ve eaten their Halloween candy? They’re bouncing off the walls one minute, and crashing hard the next. That’s what sugar does to you, too. It spikes your blood sugar, giving you a quick energy boost, but just as quickly, it leaves you drained and reaching for more.
• Hormone Imbalance: Think of it like a tug-of-war inside your body. Insulin is trying to manage your blood sugar, while cortisol (your stress hormone) is pulling in the opposite direction. When you eat sugar, it throws off that balance, making it harder for your body to do its job. No wonder sugar cravings hit hardest when you’re tired or stressed!
• Immune Suppressor: You’ve probably noticed how sickness tends to spread around the holidays. Sure, it’s colder and we’re indoors more, but sugar also plays a part. Sugar acts like a roadblock for your immune system, making it harder for your body to fight off illness.

But here's the good news—you don’t have to give up all the fun to feel better. It’s all about balance.

Focus on Natural Sugars Over Refined Sugars

When it comes to sweetening your food, not all sugars are the same. Natural sugars, like honey, maple syrup, or dates, are a much better option than processed, refined sugars. They aren’t a free pass, but they do come with added benefits that refined sugars just don’t have.

• More Nutrients: Unlike refined sugar, natural sugars like honey or maple syrup still contain some vitamins, minerals, and antioxidants, giving you more than just empty calories.
• Less Processing: Refined sugars go through extensive chemical processing that strips them of any nutritional value, leaving behind empty calories that can spike your blood sugar and lead to energy crashes, inflammation, and weight gain without offering any real benefit to your body. Natural sugars, on the other hand, are closer to their whole form and less processed.
• Fiber Helps: Natural sugars in whole foods, like dates, contain fiber. That fiber helps slow down how quickly your body absorbs the sugar, which helps prevent those dramatic blood sugar spikes and crashes.

And one more thing—be careful with artificial sweeteners like aspartame and sucralose (Splenda). They might seem like an easy fix, but studies show they can mess with your gut health and even make your cravings worse. If you’re looking for an alternative, pure stevia leaf is a great option. It’s natural and doesn’t spike your blood sugar like other sugars do. Just make sure it’s the pure form, not the processed versions with additives.

Looking for a sweet treat? A couple years ago when I was in Germany, I was introduced to dates stuffed with peanut butter. I for sure did not think I was going to like them, but it turns out - I actually did. So for a quick, natural treat that satisfies without overloading on sugar, try dates stuffed with peanut butter—the fiber from the dates paired with protein from the peanut butter helps maintain balance and keeps cravings in check. You can even drizzle a little dark chocolate on top. 

Sugar Fuels Your Stress (Without You Realizing It)

The holiday season is stressful enough—family gatherings, work deadlines, endless to-do lists... It's a lot. And when you’re feeling overwhelmed, it’s so easy to reach for something sweet. But here’s the thing: sugar might be making your stress worse, not better.

When you eat sugar, your body releases insulin to manage your blood sugar. Right after, it releases cortisol—the stress hormone. So while that sugary treat might give you a quick pick-me-up, it’s also triggering a stress response. That stress-sugar cycle leaves you feeling more frazzled and tired, which just makes you crave even more sugar.

It’s like trying to put out a fire with gasoline. It might look like it’s helping, but it’s only making the problem worse. The good news? Once you understand this cycle, you can make small choices that help manage stress without relying on sugar.

What Your Sugar Cravings Are Really Telling You

We’ve all been there—2 p.m. hits, and suddenly all you can think about is something sweet. It feels like your body is screaming for sugar, and you think, “I just need this to get through the day.”

But what if your body isn’t really asking for sugar? Here’s what might be going on instead:

• Dehydration: Sometimes, what feels like a sugar craving is really just your body asking for water. Next time a craving hits, try drinking a glass of water first and see if that helps.
• Lack of Sleep: When you’re running on fumes, your body craves quick energy—which often comes in the form of sugar. Sleep deprivation makes sugar cravings harder to resist.
• Missing Nutrients: If your meals aren’t balanced with enough protein or fiber, your body might crave sugar to keep your energy up. Protein and fiber help stabilize blood sugar, which keeps those cravings in check.

The next time you’re reaching for something sugary, pause and ask yourself: “What is my body really asking for?” It might be water, sleep, or a more filling meal.

Focus on What You Can Do

Here are a few easy ways to cut back on sugar without feeling deprived:

• Watch out for hidden sugars: Sugar sneaks into foods under names like corn syrup, fructose, and evaporated cane juice. Check labels, especially on snacks, sauces, and “healthy” foods like protein bars. For example, this protein bar is marketed as non-gmo, gluten free, and low glycemic - but has 17 grams of added sugars - yet, supposed to be healthy? So if you are buying prepared snacks your first step is to see how many grams of sugar are in the item, and then of that, how many are added sugars - this is where you have to be careful! 
• Toss the table sugar: Start by cutting back on the sugar you add to everyday foods like coffee or cereal. Try cutting the amount in half—you’ll be surprised how quickly your taste buds adjust. 
• Spice it up: Add warm spices like cinnamon or nutmeg to food for a naturally sweet flavor boost. These spices bring out sweetness without needing extra sugar.
• Easy Snack Swaps: Swap out sugary snacks for naturally sweet options like apple slices with almond butter or plain Greek yogurt with berries. These give you the sweet fix, but with added nutrients to keep you satisfied.

Holiday Recipe Swap: For a festive treat that won’t leave you crashing later, try these simple Pumpkin Energy Bites:

• 1 cup oats
• 1/4 cup almond butter
• 1/4 cup pumpkin puree
• 1 tbsp honey or maple syrup
• 1/2 tsp pumpkin pie spice
• 1/4 cup dark chocolate chips

Mix all the ingredients, roll into bite-sized balls, and refrigerate. They’re quick, easy, and satisfy your sweet tooth without overloading on sugar.

When you’re mindful of sugar intake, you’ll find that you don’t need as much to feel satisfied. It’s all about making smart choices that keep you feeling good—both in the moment and afterward.

Take the First Step (Without Feeling Overwhelmed)

Cutting back on sugar doesn’t mean giving up everything you love. It’s about finding balance, making small swaps, and being mindful of what’s sneaking into your daily routine.

Focus on one small change this week and notice how it impacts your energy. Over time, these little shifts will add up.

And remember, it’s not about being perfect—it’s about feeling your best, enjoying the holidays, and still having the energy to get through all the festivities. You’ve got this!

Want more simple strategies to stay energized without all the sugar? Stay tuned for more tips, or let’s connect on Instagram for inspiration and easy ways to stay on track.