Welcome back to the Nourished to Bloom podcast! In this episode, we're diving deep into one of the most common—and misunderstood—struggles so many of us face: sugar cravings. And with the holiday season just around the corner, there's no better time to talk about finding true freedom around sweets.
If you've ever felt like your sweet tooth has control over you—or told yourself, "I just need more willpower"—friend, I've been there too. But here's the truth: the cure for your sweet tooth isn't cutting out sugar, it's making peace with it. Together, we'll uncover how cravings can actually be signals for deeper nourishment—body, mind, and spirit—and how to respond with grace instead of guilt.
Here's what we'll explore in this episode: 🍫 Why sugar cravings aren't a sign of weakness ⚡ The "Peace Paradox" and how restriction fuels obsession 🙏 How to invite God into the moments cravings feel strongest 🌸 Five faith-led steps to enjoy sweets with balance and gratitude
If you're ready to step off the binge–restrict rollercoaster, drop the "good" and "bad" food labels, and approach eating with joyful curiosity and spiritual freedom, you're in the right place.
Get ready to nourish your body, feed your soul, and bloom with courage and confidence rooted in Christ. Let's transform the way we experience food—especially as Halloween and the holidays approach!
📓 Grab your free Cravings Decoded guidebook in the show notes to help you put these steps into practice this week.
🎥Watch the FREE Workshop: Handling Halloween Treats: How to Enjoy Sweets, Guilt-Free
Join The Nourished to Bloom Community: www.community.karatrochta.com
Instagram: www.instagram.com/karatrochta
The Nourished to Bloom Podcast Show Notes: www.podcast.karatrochta.com/shownotes
00:00:01
Well, y', all, it's so close. Sugar
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season is almost here.
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Wondering what I mean, I think about it, we're almost on Halloween, and
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then comes Thanksgiving and then comes holidays. And this is the time
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where so many people just binge out on sugar
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and they feel out of control around food.
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I don't know if that's how you feel. It's definitely how I spent many, many
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years feeling in my own relationship with food. But
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we are going to change that, right? Because if you have ever felt like
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sugar has had a hold on you, like no matter how much you
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have tried to be good, the craving still always
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wins. I want you to know that you actually
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don't have a sweet tooth. That's not a genetic thing. And you are
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not broken. You're human. And that
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sweet tooth might be actually trying to tell you something deeper,
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something. So today we're going to uncover the real
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cure, the cure that I used for
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my own sweet tooth. And it's not about swearing off
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sugar. It's not about giving up all of your favorite things.
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It's really about finding peace with food,
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being present while you are eating, and
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really allowing God's grace to pour through you as you
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take this Christ centered approach to food and to eating.
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Welcome to the Nourish to Bloom podcast where your faith meets your
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health. I'm your host, Kara Trochta, a registered dietitian and
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certified Catholic coach, and I'm here to help you cultivate a deeper connection
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with your body, your spirit, and the nourishment that sustains them
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both. In a world filled with noise and
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confusion about food, health and body image, this podcast
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offers truth and healing from a Christ centered perspective.
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Together, we'll untangle the deep roots of diet culture and discover what
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it means to truly care for ourselves through joyful
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nourishment of mind, body and soul. We're here to dive into
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the transformative power of intuitive eating coupled with the rich teachings of our
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Christian faith. With every episode, I'll be cheering you on,
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offering insights, inspiration and practical tools to help
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you heal your relationship with food and embrace the beauty
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of your body as a temple of the Holy Spirit with
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confidence and courage that can only be found in Christ.
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Join me as we journey together towards a more holistic approach to wellness.
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One that honors the wisdom of your body as God's creation,
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the teachings of our faith, and the unique purpose you're called to
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fulfill. You were made to bloom,
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to come into full beauty and health in order to bear good fruit
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for the Lord with your life so if you're ready to nourish your body,
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feed your soul, and bloom into the best version of yourself, then you're
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in the right place. And I'm so happy you're here. Welcome
00:02:57
to Nourish to Bloom, where every day is a sacred
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invitation to thrive. Hey there. Welcome
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back to the Nourish to Bloom podcast. I'm your host, Kara
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Chirochta. And, man, I love this topic
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because this topic was, gosh,
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if you could, like, paint a picture of my relationship with food,
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this was, like, the masterpiece of it.
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We are going to be talking about what I think is one of the most
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common and misunderstood struggles that I hear
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about from the women that I work with. And it's all about
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sugar cravings. I was under the impression
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for a majority of my life that I just had a sweet tooth.
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Like, that was just a thing that is passed down
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from generation to generation. Oh, Kara, you're a great
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grandmother. She had a big sweet tooth, right?
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And then I just thought that was just this thing that I had,
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right? But that's not how this works at all. So
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if you feel like you are a person who has this sweet
00:04:03
tooth, I'm here to tell you that there is hope.
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It is not a genetic predisposition to anything.
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It is really 100% rooted in your
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relationship with food, how you approach food,
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and the real way that we find cure for this.
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And let me tell you, it's really about being free
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from these sugar cravings. It's about making peace with
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these foods. Those foods that are your. That
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haunt you, the ones that you feel like you can never trust yourself around.
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I promise you, if you learn to make
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peace with food, you will not feel like you are a
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victim to your sweet tooth or a victim to your cravings
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anymore. So if you've ever told yourself you just need
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more willpower, or if you're a person who feels like you can't keep
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sweets in the house because you'll eat them all. I have
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100% been there. For years. I was caught
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in that same cycle where I would
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swear off these sweet things,
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candy, whatever, and then they'd somehow find them
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their way into my house and I would give in. And then I would feel
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guilty. I'd end up overeating them, telling myself, well,
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I might as well have it now because I already
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blew it, and I'll just start fresh tomorrow.
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Yeah, I'm sure there's a lot of you that are sitting there nodding your heads
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right now, because that is exactly the cycle that I
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was in. But y', all, I am living proof
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that you can break free of that. And the truth is, is that our
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relationship with sweets isn't about that willpower. It's not about
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even that food being good versus bad, but
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it's really about finding freedom. And it's
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that kind of freedom that comes when you can really analyze
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your relationship with food. Let go of
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the food rules and stop making what you
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eat a moral issue that you are good or
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bad based off of what it is that you are eating. And then,
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most importantly, inviting God into the spaces
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where that guilt and shame around food
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tends to linger. So let's
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start with a little bit of an understanding as to why we
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crave sweets. And we have to start by remembering that
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God created our bodies with that built in wisdom. We've
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talked about this a lot. It's that language of your body.
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He designed us to be able to seek nourishment, to
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know when we need to seek nourishment, right, based off of the cues that we're
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feeling in our body, as well as
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being able to find food pleasurable and enjoyable.
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All of that is part of his good design. Like, I want you to stop
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and just think about this. And I know I've used this example before, but we
00:07:00
all have to hear things multiple times. And two, if you've never heard of it
00:07:03
because you're new, then you're going to get this little piece of wisdom.
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I want you to stop and think about if all of our food
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just had no taste. Like.
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Like, I can't even tell you that it would taste like cardboard, because cardboard.
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I can't say that I know that cardboard has a taste, but, like, you know,
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like, when you smell cardboard, you kind of get that taste, right? What if our
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food just did not have any. Any sort of flavor, any sort of taste,
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Would you want to eat it? And the answer is probably
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not. So part of God's good
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design was to make food flavorable, to
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make food pleasurable and enjoyable, for it to be a.
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An opportunity to connect emotionally with other
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people around us. That was all part of his good design. And
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it's because he knows that we inherently need this. We need that
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physical nourishment. We need that emotional and social
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nourishment as well. And can we just stop and
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think? Say, you know, thank you to the Lord for this being part of his
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good design when it comes to food.
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So if this is not where you are with your
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relationship with food, just know that
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you are not broken, like cravings and
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Craving sweets is. It's not a moral failure. You are not a bad
00:08:25
person if you crave sweets. You are not
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broken or flawed if you crave sweets. Instead, I want you to really
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stop and actually think of it as a signal that your body, mind or
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spirit really needs something. Right? We talked about this when we were decoding our
00:08:40
cravings. Like physically, you may be
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undernourished. If you are skipping meals or you're
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not eating enough carbohydrates or protein, or not eating consistently
00:08:50
throughout the day. It makes sense that you would
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have these cravings maybe later on in the afternoon or the
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evening. Your body is literally seeking the calories that it
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needs in order to perform the functions that it needs to do effectively and
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efficiently, right? And we know that our bodies,
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their preferred fuel source is carbohydrates, hence
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sweets, right? It's a, it's an easy
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way for our body to get the energy that it needs, right?
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So question, are you undernourished throughout the
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day? That could be a reason why you're craving sweets. You might be
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craving them emotionally because you are actually having a craving for
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comfort, rest or joy. But
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you've created this, this habit and this pattern of when you need, when
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you're seeking these things emotionally, you've turned to food in the past because
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it does offer that for you, but it is
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not long lasting, right?
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So are you emotionally craving something?
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And then spiritually, sometimes that craving reveals a deeper
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longing, something, you know, hungering for peace or
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for a deeper connection for, for God himself to come
00:10:05
into your life. But our society
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and our culture has really created this
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polarizing and demonizing view of sugar.
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And I just want to kind of take
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that, that demonization out of it and just
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look at like, what can we learn from our sweet tooth? What can we
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learn from craving these sweets? And see if there is a
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message that's underneath that, that missing,
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because that's really where we start to go down this
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path of freedom is when we get curious,
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when we, when we have the blame game, when we have the shame game, it
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does not allow for our freedom to, to be evident
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to us, right? We, we beat ourselves up. We,
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we believe the lies of the enemy because we are vulnerable in that moment,
00:11:00
because we are feeling guilt or shame. And so he's going to compound on that.
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So when we take these demonizing messages away from
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certain foods or from ways that we perceive our
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relationship towards food, we can start to get curious. And
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that curiosity is really where we can see
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the places to grow be revealed and
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So I kind of like to call this, kind of like this,
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this method of making peace with food, like the
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peace paradox. Because
00:11:38
the, the what it actually is can be very like,
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you're looking at this and you're like, okay, this is what I have to do
00:11:45
in order to not eat this food. And it, it's very, it's a
00:11:48
paradox, right? It doesn't seem like that is possible. But
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here's the thing. Like, the harder that we fight our cravings,
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the louder they become, right? How many times have you tried
00:11:59
to restrict or swear it off? And it just, it keeps like, it's
00:12:03
just this little, like, whisper in your mind all the time, or
00:12:07
you pass by something and it like, ignites that craving all over again,
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right? So the act of trying to restrict and avoid
00:12:16
only keeps it on the forefront of our mind. And this is why I
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call it the peace paradox. Because restriction creates
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obsession. In this case, when we
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restrict foods, it leads us to obsessing over those same foods.
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So what I challenge you to do instead is give
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yourself permission to enjoy these
00:12:38
sweets without guilt. And then what
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happens is your brain starts. Stops viewing them as this
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forbidden fruit or this novelty item that has so much
00:12:50
power over you. And when you have this
00:12:53
permission to eat and enjoy sweets without guilt,
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you create this repeated
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exposure to these very foods
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over and over and over again. And
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through this process we call habitualization,
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these foods lose their power over you.
00:13:16
A cookie elicits the same emotional response as broccoli,
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right? We don't, we don't view sweets as anything more special than any
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other food. It's just something that is there and we can
00:13:28
choose to have it just like we could choose to have
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anything when it comes to food.
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And so if you know that you can have
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this sweet thing at any time, you stop
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needing to eat it every time.
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And that is key. This is where when you make peace
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with these foods, you find that you
00:13:55
do not have to eat it every time it is available every time it is
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in front of you. I can remember, and
00:14:02
I was joking about this a couple of weekends ago with
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another woman, and we were talking about just those dieting
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days and like the early 2000s and the hundred
00:14:13
calorie packs of cookies.
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And I can remember being in college and being so
00:14:21
focused on losing weight and dieting and all of that,
00:14:25
and it didn't matter
00:14:29
what it was I had that day, you could guarantee that I was always
00:14:32
going to find a way to fit it in,
00:14:36
in my calories, in my points, whatever that I was Going to
00:14:40
have a dessert,
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right? One of these hundred calorie packed things of dessert
00:14:47
because they were acceptable, they were
00:14:51
quote unquote diet friendly. Like you could have them, they would fit in.
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But what would tend to happen is that I would have this.
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And because of that compounding effect of restricting throughout the day
00:15:04
and undernourishing myself throughout the day, I would have one
00:15:08
of these hundred calorie packs and then it would be like,
00:15:12
okay, I have three or four more because oh my
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gosh, they tasted good. I had been restricting all day. I, like, I just couldn't
00:15:19
control myself. But what I see now in my life
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after making peace with food, I don't have this
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pool or this power over me that sweets
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used to have more. I don't feel like I
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have to have something sweet after every meal or at the end
00:15:39
of every day. I can choose to if I decide
00:15:42
that that's something like that sounds good to me or something that I want,
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but it's not something that I feel like I'm entitled to or I
00:15:51
have to have because those foods no longer have that
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power over me, right? So this idea of
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peace with food, not perfection around
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food, is what helps you qu that craving.
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So I want to give you a couple of practical steps of how
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you, how you can start building peace around sweets
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and sugar. The first one is to fuel your body.
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Well, I think this one goes a very, very long way
00:16:22
because I think that for most of my life I was under nourishing
00:16:26
myself because I was restricting, right? I was trying to stay
00:16:29
within this certain calorie range. And so my body was not being
00:16:33
fed enough, and it was definitely not being fed.
00:16:37
So fuel your body well. Make sure that you're eating
00:16:40
consistently throughout the day, that you're eating balanced
00:16:44
meals throughout the day, that you have some protein, some carbohydrates, some
00:16:48
healthy fats, some fruits and vegetables balanced. All of those
00:16:52
nutrients work together to help with your fuel,
00:16:55
with fueling your body, with having that satisfaction and making
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sure that your body has enough nourishment. Because
00:17:03
when you're not eating consistently and you're not eating balanced or enough,
00:17:07
your blood sugar crashes and your cravings are going to
00:17:11
intensify. Number two,
00:17:14
like drop the food rules. This is a really deep
00:17:18
one. The beliefs that you have around food really and truly
00:17:22
cannot be undone in one day. They are
00:17:26
ingrained. I want you to think about them as a Jenga tower.
00:17:30
All of those individual blocks are a, a food rule that
00:17:34
you have or a belief about food that you have and they have been fit
00:17:37
together to create this tower of your relationship
00:17:41
with food. But one thing that you can stop doing
00:17:45
is to stop labeling foods as good or bad.
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This is so polarizing. And we can take this
00:17:54
idea and we can apply it to almost anything in our lives right now.
00:17:58
But we know and can feel an experience.
00:18:02
When we live in these extremes are good or bad.
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It is wreaking havoc on our bodies,
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it's wreaking havoc on our minds, it is living in extremes and nobody
00:18:14
can sustain that. So stop labeling foods
00:18:18
as good or bad. Instead,
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ask yourself like, does this food satisfy me? Does this
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food nourish me? Does it help me feel well? Does it help
00:18:29
me accomplish the things that I, I'm wanting to do?
00:18:35
Number three, and we've talked about this one before, but inviting God into that
00:18:38
craving. When you are trying to decode your cravings, God
00:18:42
is the one who can help you. He had, it's like that magic ink
00:18:47
light, right? He's gonna shine that light on there and he's gonna help you understand
00:18:51
that craving. So when you feel that pull towards sweets,
00:18:54
just pause and pray.
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Get curious. Lord, what is this craving really about?
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Lord, show me what I really need right now.
00:19:08
Number four, Practice mindful enjoyment. So
00:19:12
when you are going to have any of these sweets, and
00:19:16
honestly this goes for all meals in general, not just when you are
00:19:19
having sweets, but practicing mindful enjoyment is really about
00:19:23
being able to spend, sit down to savor and
00:19:27
enjoy what it is that you're having. And being present in that moment, in
00:19:31
that meal, engage your senses,
00:19:34
explore the taste, the texture,
00:19:38
the enjoyment of the food. Because when you slow down
00:19:42
and you're mindful about what you're eating,
00:19:46
what's going to happen is that you'll find that you'll actually need less
00:19:50
to be, to feel satisfied. Because you're checking in with your
00:19:54
body in that moment. You're
00:19:57
feeling the experience in your body in real time.
00:20:01
And so you can be engaged in that process and realize,
00:20:05
okay, you know, that last bite I had really didn't taste as good
00:20:09
like I think I can be done. And so you'll find that you don't have
00:20:13
to have the whole thing in order to be satisfied.
00:20:16
And then number five, reflect with grace.
00:20:21
We all have moments of temptation. We are
00:20:26
living in a broken world. Sin is in our
00:20:30
midst. So it is not far fetched to
00:20:34
think that at some point we will give into our craving and we will give
00:20:37
into that temptation. And if you do, don't
00:20:41
beat yourself up. If you overdo
00:20:45
does not have to lead to a downright spiral. It does not have
00:20:49
to lead to a binge. It does not have to be to lead to, well,
00:20:52
you know, what the heck, I already ate this. I might as well just eat
00:20:56
everything else. It does not have to do that. You
00:20:59
can stop and pause and instead of
00:21:03
beating yourself up, get curious again.
00:21:07
What did I learn from this situation? What might have been
00:21:11
fueling this craving? Instead of
00:21:15
saying, you know, what is wrong with me? Why can't I get this under control?
00:21:19
Blame and shame does not lead to freedom. But getting
00:21:23
curious about your cravings and getting curious about
00:21:27
when something doesn't necessarily go the way that you want
00:21:30
it to, getting curious helps to reveal how you can move
00:21:34
forward, what you can learn from it, where the Lord is pointing
00:21:38
you instead,
00:21:43
right? So let's, let's dive deeper into a faith perspective around
00:21:46
this, right? Because cravings and even
00:21:50
your so called sweet tooth is really an
00:21:54
invitation to deeper spiritual intimacy.
00:22:00
It's. We can look at Psalm 34, 8 that says, Taste and see
00:22:04
that the Lord is good.
00:22:07
And in this we can take away. Like this is
00:22:11
about experiencing God's goodness in
00:22:15
our lives. There are so many
00:22:18
things that we can be grateful for that we can look and see
00:22:23
that, gosh, only the Lord could have provided for this
00:22:26
right. And food is one thing that can remind us
00:22:30
of his provision in our lives of
00:22:34
him being a good and faithful father who
00:22:38
is wanting to take care of his beloved children.
00:22:43
Just like we as moms prepare meals to
00:22:47
feed and nourish our own children,
00:22:51
the Lord invites us to experience that same relationship with him
00:22:55
when it comes to food, that we can
00:22:59
enjoy something sweet with gratitude
00:23:03
and being able to practice being present.
00:23:07
So the next time you're experiencing a
00:23:10
craving, it's not a cue to run from the
00:23:13
kitchen, but it's a cue to get curious and
00:23:17
turn towards the Lord and ask, lord, how
00:23:21
do you want me to nourish myself in this moment,
00:23:27
y'? All, the cure for your sweet tooth, the thing
00:23:31
that maybe has been plaguing you for so long, it's not about cutting out sugar.
00:23:35
It's not about swearing off the sweets. Like, the
00:23:39
only way that you are going to feel
00:23:42
freedom around these foods is by making
00:23:45
peace with it, by giving yourself that permission to have
00:23:49
it, by getting curious, by, by
00:23:52
practicing these principles of intuitive eating.
00:23:57
That is what's going to lead you into freedom, where these foods no longer have
00:24:00
power over you. And when we invite Christ into
00:24:04
our cravings, he's going to transform them
00:24:08
from something that brings us guilt and shame.
00:24:11
He's going to pour his grace into that and show
00:24:16
and reveal and transform it into something good and
00:24:19
holy. So this week, when your sweet tooth
00:24:23
shows up, just take a deep breath,
00:24:27
get curious, practice what we talked about here.
00:24:32
If you decide to eat it, enjoy your treat without guilt or shame,
00:24:37
notice how it feels in your body
00:24:41
and then whisper a prayer of gratitude to the Lord, the one who
00:24:45
satisfies every hunger. We have body, mind
00:24:49
and soul. True freedom isn't found in
00:24:52
the absence of our cravings. It's found in the presence of
00:24:56
peace.
00:25:00
I thank you all so much for joining me today for this episode of
00:25:04
the Nourish to Bloom podcast. If you want to go a little bit deeper
00:25:07
around exploring sweets, I know with Halloween and the
00:25:11
holidays coming up, I have a free workshop in my
00:25:15
community. You can visit community.caretracted.com and
00:25:18
I'll drop the direct link in the, the the episode
00:25:22
description. But there is a free workshop in there and it's, you
00:25:26
know, handling Halloween treats, how to enjoy
00:25:29
sweets guilt free. And it goes much deeper than what this
00:25:33
podcast does. It talks a little bit more about the different,
00:25:38
a little bit more about cravings, goes a little bit deeper
00:25:41
more a little bit deeper into the science around it. So
00:25:45
that is available to to you free of charge. Just visit
00:25:49
community.carattracta.com and then when you're in,
00:25:53
you'll see on the left hand side there's some different free
00:25:56
workshops in there and this one is called Enjoy Treats
00:26:00
or Enjoy Sweets Guilt Free. But like I said, I'll
00:26:03
drop the direct link in the podcast episode
00:26:07
description. So be sure to check that out. And it's really going to help you
00:26:11
jump start this peacemaking process so you no longer feel
00:26:14
like you have to go through Halloween and Thanksgiving
00:26:18
and Christmas just being victim to your cravings or
00:26:22
feeling out of control around food. And so next week
00:26:26
in the last episode of this series, we're going to
00:26:29
explore a little bit better how to handle cravings
00:26:33
and how to feel in control around food
00:26:36
in like social media situations, knowing that we're we're
00:26:40
leading into the holiday season with different parties and family
00:26:44
dinners and things like that. So it's gonna kind of how to navigate this
00:26:47
in, in social settings, some, you know, practical ways that you can
00:26:51
incorporate intuitive eating into that. But
00:26:55
no, it's not limited to just the holidays.
00:26:58
It's really applicable to kind of all social settings
00:27:02
because I know that for me that was definitely another place where I
00:27:05
tended to get tripped up and feel out of
00:27:09
control around food. And so I want to help you experience
00:27:13
some peace and freedom, not only this holiday season,
00:27:17
but anytime that you are able to
00:27:21
connect and be social and live in communion with others. And there
00:27:25
happens to be food around. So again, thanks for joining me. Don't forget to
00:27:29
check out that free workshop community.carattracta.com
00:27:33
and I will see you right back here in a week. Until then, beauty
00:27:36
held as a seed, beauty shared is the flower. It is your time to
00:27:40
bloom. Take care. We'll talk soon. Bye.