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Eliminate refined sugar and lessen the likelihood of becoming diabetic or obese as well as being vulnerable to a host of other health-related problems that come with what some doctors now call an "inflammatory diet".

You know the drill: Sugar is bad for you; it's responsible for tooth decay, the obesity epidemic and the downfall of the American Way of Life. A stretch? Maybe. But if we don't bridle our impulses, India and China are destined to soar past us economically while we sit on the couch like lumps and/or play computer games. So what, you say? Then why not just not have a Nestles?

Because before it kills you, sugar will make you look like an apple puppet. Sugar is tops on the list of the worst things you can eat that will age you. The reasons are complicated having to do with inflammation and cell damage, but they deal real and harsh consequences. Another bedeviling aspect of sugar is that once someone is hooked on it, the cravings worsen until a person becomes desensitized to its uplifting effects, which creates a state that becomes harder and harder to break. At some point it can set the stage for diabetes.

Grim? You bet, but not hopeless

I made the decision to quit sugar a month ago and, yes, there were tears, but they were short lived. The first three days are the hardest, and many people do not even make it past that first afternoon of crankiness. Around 3 p.m., blood sugar and hormone levels drop making you want to smack a coworker (my co-workers were informed before I enacted the plan). Unfortunately, this attack of irritability is right about the time many companies meet. What's worse is that managers haul in doughnuts to soften the blow of having to get creative during nap time.

Stay strong

The sooner your body understands that you mean business, the sooner it will stop whining (craving) and let you get on with your life. For those who've been trekking to Starbucks daily for an iced latte with hazelnut syrup and whipped cream thinking they've gone out for coffee, a bit of shock is inevitable. The same goes for those who have been eating sugar regularly as a mood enhancer. Sugar releases serotonin, the "feel good" neurotransmitter but a "non-sustainable" brain chemical — if over-used.

Baby Steps

Start with a sugar fast for a day or two to see how it affects you. Take notes on when sugar cravings hit, so you will know when you are most vulnerable. If you decide to make the commitment, remember that you will be tired for a while, days, even a week or two, so stock up on foods that will help combat the fatigue. Shop along the perimeter of the store, investing in veggies, lean meat, dairy and fruits low in fructose (see sidebar). Stay completely away from all high-sugared food such as cookies, cakes doughnuts and sugary cereals.

Fruit is good for you, but it's also a good idea to limit your intake and to bear in mind which varieties have the most fructose (the sugar from fruit). Fructose raises insulin levels, but the fiber from the fruit lessens the spike. When you feel as though the cravings and sluggishness have subsided — if, that is, you plan on a diet that will include fruit — introduce it back into your diet slowly. Fruit juice alone should be eliminated. Pure fruit juice spikes insulin levels, so the healthy juice in fruit should come only with the rest of the fruit.

Eliminating all refined carbs such as white bread, white rice and refined pasta should be your next step in getting your diet to a more "glycemically correct" state, but, as they say, baby steps.

Supplementing Your System

Your primitive brain, or your limbic system, calls you to do things that are often not good for you like give in to your impulses. There is evidence to support that chromium evens out blood sugar, which should help with cravings. Ginseng appears to have the same properties, but the evidence is more anecdotal. Get a good multivitamin as well as an added B complex to bolster your body's system.

Keep a small bowl of nuts readily available at home and at work so you rely on a little protein to keep your energy levels high. When you are hungry for a mid afternoon snack, opt for lean protein and complex carbs.

Using sugar substitutes like Equal or Splenda for an amount of time to break a sugar habit is considered valuable by health experts in the short term. But if possible, rely on the intensely sweet herb stevia for sweetening. It's natural, can be found in most health food stores and has a negligible affect on blood sugar. Stevia is attracting research as a natural sweetener for diabetics and others wanting to eliminate sucrose from their diets.

A few other suggestions on how to successfully kill your sugar cravings

1. Do affirmations — they work.
2. Replace soda with herbal teas and water.
3. Up your protein intake.
4. Get a sugar buster buddy for emotional support.

Let's face it, refined sugar, as sweet as it can be, might be only suited as an alternative for fossil fuel.

Want more ideas on nutrition?

• Eating well, Staying Well
• Breezy South Beach
• Label Lingo