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30 Day No Sugar Challenge: Day 13

By on September 13, 2011 in 30 Day No-Sugar Challenge

Today was woooooooooooonderful.

Hope it was for you, too!

Felt such less craving for sugar and good energy levels.

Daily Recap (how my day went without sugar)

  • Thankfully no big temptations came my way, but even if they had, I think it would have been ok.
  • Other than my normal afternoon “slump” I had a lot of energy!
  • I got more sleep last night than usual, so I am thinking that really helped with cravings.

Sugar Rehab

If you tend to rely on sugar to give you “energy,” you may need to take a step back and look at your lifestyle.

Here are some ways to keep those energy levels up (to decrease sugar cravings):

  • Get plenty of rest.  This can be different for everyone, but if you are not getting adequate sleep, you will very likely crave carbohydrates (especially sugar).  You also will be less likely to exercise, which helps to curb those cravings as well.
  • Don’t skip meals.  Skipping meals will set you up for overeating and feeling out of control with your cravings.
  • Don’t skip your protein.  Protein helps you feel satisfied and fuller longer, thereby allowing you to say “no” easier to sugar.
  • Go for a walk.  This sounds cheesy, but if you are desperately craving something sweet, go for a walk.  Not only will it distract you from your craving, but it will likely give you that boost of energy you were looking for.

I hope this 30 Day No Sugar Challenge is helping you feel more energetic and less dependent on sugar.  Almost halfway there, so stay focused and don’t give up!

 

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30 Day No Sugar Challenge: Day 12

By on September 12, 2011 in 30 Day No-Sugar Challenge

Hopefully by now you are feeling freed from the addiction of sugar.

I know that there are still moments when you may (as I do) crave chocolate or something else sweet.  And when it’s right there in front of you, you may still wish you could have a taste.

I hope that you find yourself less and less thinking about wanting something sweet, and more about the healthy foods you can eat that have a sweet taste to them.

Daily Recap (how my day went without sugar)

  • It was a busy day, so I did not think about sweets much.
  • The only time I did want something sweet (a milkshake actually) was after I went to the dentist today and my mouth was numb, yet I was so hungry my stomach was growling.  Ice cream would’ve been nice right then!
  • Enjoyed some sweet potatoes for dinner.

Sugar Rehab

Fruits and vegetables have such a delicious natural sweetness to them, and they taste even sweeter when you are eating less sugar.

My favorite “sweet” foods that are healthy:

  • Sweet potatoes
  • Red seedless grapes
  • Bananas
  • Fruit shake made with yogurt, strawberries, blueberries, flax seed and banana
  • Fresh pineapple

What healthy foods satisfy YOUR sweet tooth when you are trying to eat no sugar?

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30 Day No Sugar Challenge: Day 11

By on September 11, 2011 in 30 Day No-Sugar Challenge

Today I missed the social aspect of eating sweets.  We had family over for dinner and normally my favorite part of the meal would be dessert.

But today…no dessert!

Truthfully, we had a good visit with family and did not really miss the dessert that much.  Having something sweet after dinner when company comes over is just one of those little habits that you don’t realize is there until it’s gone.

Daily Recap (how my day went with no sugar)

  • No sweets despite the fact that we had people over for dinner
  • Craving chocolate today
  • Ate a “no sugar added” Klondike bar.  Wasn’t that good, but it did help to curb the craving!

Sugar Rehab

Ever seen the term “sorbitol” in an ingredient list on a food and wondered what it was?

It’s actually a sugar alcohol, along with xylitol, manitol and maltitol.  There are a few other names of sugar alcohol compounds, and you can recognize them on the labels because they all end in “ol.”

So what are sugar alcohols?  They are compounds that add sweetness to foods without nearly the same amount of calories that regular sugar has.  Sugar alcohols are often used in conjunction with artificial sweeteners to balance out the extreme sweetness of artificial sweeteners.

You can overdo sugar alcohols, and when you do, you will likely feel some gastrointestinal distress.  Sugar alcohols can have a laxative effect, so it’s important to eat only in moderation.

__________________________________________________________________________

If you’re struggling to stick with the 30 Day No Sugar Challenge, find a sugar-free (or no sugar added) version of your favorite food to help you deal with cravings!

 

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30 Day No Sugar Challenge: Days 9 & 10

By on September 10, 2011 in 30 Day No-Sugar Challenge

I did not post yesterday because…

I completely forgot. 

Yesterday was one of those days.  The kind where every little thing that could go wrong, does (or so it seems).

Took the Little Buddy to the doctor, he screamed so loud I couldn’t even talk to the doctor, then he had to get shops…more loud screaming.  In the meantime, the Little Stinker went into my purse and hit my car alarm button and made the alarm go off.  (These kinds of things are why he is nicknamed the “Little Stinker.”

Also, the Little Buddy got four different “boo-boos” throughout the day.  There were other stressors but I blocked them out.  Have to do that to keep going!!!

But the important thing is that I did not eat sweets.  And I even got the Little Buddy ice cream after his shots.  But none for me.

I will say, though, that I wanted something sweet (particularly chocolate) very strongly.  It took all that was in me to resist.

I really just felt like I deserved it yesterday.  And I probably did!

Daily Recap (how my day(s) went without sugar)

  • Yesterday, wanted sweets very badly but resisted (it was a stressful, exhausting day)
  • Today, I’ve had my moments of wanting ice cream, and almost bought some no sugar added ice cream, but decided not to waste money on something that isn’t very good

Sugar Rehab

Persistence is so key to doing this challenge.  Keep on keepin’ on.  Never never never never give up.  I learned through the challenge of yesterday that I can make it through the stress without chocolate.

Just wanted to encourage you to stick it out a little longer.  We’re now 1/3 of the way there!!!

 

 

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30 Day No Sugar Challenge: Day 8

By on September 8, 2011 in 30 Day No-Sugar Challenge

If someone tempts me with another piece of chocolate cake I might scream at them.

Not really, but I am slightly annoyed with how often we, as a society, need to “celebrate” with desserts.

At the surgical practice I work at, drug reps bring food in all.the.time.  And they know that we are so excited when they bring dessert in (along with a high calorie meal, usually involving some type of fried meat).

So I’ve been trying to keep it on the D.L. (I know, that phrase is showing my age!) that I’m not eating sweets this month, because I just don’t want to make it into a big deal.  But today, one of the nurses set aside a piece of this cake JUST FOR ME.  Normally, unfortunately, I’d be grateful.  Today, not so much.

So, I finished my meal and jetted out of the office to go get some coffee in another building and thankfully no one said anything.

Isn’t it amazing, though?  We are constantly bombarded with sugar!

And, like I’ve said before, I’m not against eating some sugar.  Moderation is good.  It’s just that I’m realizing that we’re tempted by it on an almost daily basis.  At least I am.  And I don’t even keep it in the house often!

Daily Recap (how my day went without sugar)

  • Resisted 2 different desserts!
  • Felt some strong cravings at times, probably because the chocolate cake in the office looked so rich and moist
  • Overall, my mood and energy levels are just so much better

Sugar Rehab

Ever wondered about the difference (nutrition-wise) between sugar and honey?

In a nutshell, sugar has about 15 calories per teaspoon and  honey has about 21 calories in a teaspoon.  That kind of makes it sound like honey is worse for you, right?

Calorie-wise they are very similar, but the benefit of honey is that it tastes sweeter than sugar.  That means you can use less of it while achieving the same sweetness.  This could end up saving you calories!

Even honey is added calories, though sometimes you may need it for its sweetening purposes.

An even better way to sweeten without using sugar OR honey: add applesauce or some other type of fruit!
Hope you are feeling great on the 8th day of this 30 Day No Sugar Challenge!

*If you are new to this blog, watch the video on this post to know what all of this challenge stuff is about.  Then join me on this challenge that will improve your health!

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30 Day No Sugar Challenge: Day 7

By on September 7, 2011 in 30 Day No-Sugar Challenge

One week of no sugar!!!

Hope you are feeling as good as I am!  I truly feel empowered to say “no” to sweets and I think my energy level is much higher without all the sugar.

Daily Recap (how my day went without sugar)

  • Cravings were way better today.  In fact, I don’t think I ever thought “man I wish I could have a _______”
  • Had to tell a coworker that I’m not eating any sweets this month, as she was planning to bring in a piece of some “awesome layered cheesecake with caramel and other good stuff on it.”  She kind of looked at me like I was strange.  Oh well!
  • My appetite in general is just more controlled.  Good stuff.

Sugar Rehab

Do you feel confused about reading those labels?  Sometimes they say “sugar free,” sometimes they say “no sugar added,” and others say “reduced sugar.”

Here’s how to decode them (how the FDA defines these terms):

  • “Sugar free” means that it has less than .5 grams of sugar per serving
  • “No added sugars” (or “without added sugar”) means that no sugar was added in the processing of that food
  • “Reduced sugar” or “less sugar” can be used if there is 25% less sugar in that food when compared to a reference food

This is why yogurt may say “no added sugar” instead of “sugar free.”  Yogurt has lactose, which is a natural sugar, but if it says “no added sugar” then they did not add any sugar or any ingredient containing sugar in the processing.  They very possibly added a sugar substitute, though.

Congratulations for making it through the first week without any sweets!  Keep it going!

 

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30 Day No Sugar Challenge: Day 6

By on September 6, 2011 in 30 Day No-Sugar Challenge

On this 6th day of no sweets, I had a moment of realization.  This afternoon, I craved something sweet.  It was overcast outside, and I was sleepy.

It hit me that we so often crave sweets (or carbs in general) when we are tired.  We think it will give us a boost.

I ate my grapes and tried to ignore the craving and eventually it went away.

Daily Recap (how my day went without sugar)

  • Ate fruit instead of something sweet (hooray for “nature’s candy”)
  • Chocolate craving is strong due to hormones (I would usually give in!)
  • Was told by someone at work that I looked different today (could it be that cutting out sweets is making me less bloated? or maybe I looked sad because I didn’t have any chocolate?!)
  • Am loving just not having any sweets around the house.  We celebrates birthdays in the family recently and for a while we were keeping some sweets around the house.  Not good.

Sugar Rehab

Find out what your triggers are.  Is it stress that makes you want sugar?  Being tired?  Hormones? Just a daily habit for you?

Learning what your triggers are can help you better manage your cravings for sugar.

For example, now that I know I crave something sweet in the afternoon, I can be sure to have a piece of fruit nearby.

Start thinking about when and why you crave sweets.  An occasional treat for yourself is one thing, but if you crave sweets often, it’s important to determine the trigger for it.

Since being tired is one of my “triggers,” I am going to bed now so I can be ready for Day 7 tomorrow!  Almost one week down!

If you are new to the 30 Day No Sugar Challenge, read this post first!

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30 Day No Sugar Challenge: Day 5

By on September 5, 2011 in 30 Day No-Sugar Challenge

Hard to believe it’s been five days with NO SWEETS!

Wanna know my favorite thing about doing this?  By just determining that I’m not eating any sweets right now, I don’t have to fight that little battle in my head every time I see something sweet.  You know, the battle where your taste buds are screaming “Give me chocolate!” but your mind knows you really shouldn’t have another piece!

Daily Recap (how my day went without sugar)

  • Celebrated a holiday (Labor Day) with NO SWEETS successfully!
  • Feeling great, working out more

Sugar Rehab

This will be short and sweet because it’s been a full day and tomorrow is coming way too soon!

Just want to encourage you to be a mindful eater.  For example, ask yourself why you are grabbing that snack.  Is it because you are tired and want energy?  Is it because you are stressed?

I think oftentimes we want something sweet in the afternoon because it’s when our energy level is the lowest.  We know we have a lot left to get done in the day, yet do not feel that we have the energy for it.

By being more mindful, you may be able to pinpoint those times of the day and reasons why you may eat something “junky.”  Believe it or not, eating something that includes a complex carbohydrate (fruit, whole grain) and protein source (light string cheese, peanut butter) will give you more lasting energy.

Keep in mind, also, that exercise can really help increase your energy and possibly even weaken those cravings for sugar.

Keep it up!

(If you have not yet joined the 30 Day No Sugar Challenge, start here.)

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30 Day No Sugar Challenge: Day 4

By on September 4, 2011 in 30 Day No-Sugar Challenge

I don’t know about you, but my cravings for sweets are much weaker than they have been.

Would I like a piece of chocolate? Sure.  But I don’t have to have it.

Daily Recap (how my day went with no sugar)

  • Drank a deliciously “sweet” fruit and yogurt smoothie
  • Walked right past ice cream at the store without drooling or breaking into a cold sweat
  • Am enjoying fruits and vegetables more than usual

Sugar Rehab

Tomorrow is a holiday (Labor Day) and you may be doing some extra socializing.  Even if not, doesn’t holiday = good food?

Don’t let yourself feel deprived tomorrow just because you’re not eating sweets and desserts right now.  Remind yourself, when you say “I’ll pass” to the delicious-looking, melt-in-your-mouth desserts, that you are on this no sugar journey for a reason.  And it’s temporary.

To help prevent feelings of deprivation, take your own no sugar dessert.

Here are some dessert ideas for the holiday that will keep you on course:

Trying to reach any fitness or nutrition goal is much more challenging on a holiday.  Just keep your goal(s) in mind!

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30 Day No Sugar Challenge: Day 3

By on September 3, 2011 in 30 Day No-Sugar Challenge

Well, I’m writing this late in the night of day 3, with the Little Stinker sitting next to me with a stuffy nose.  He was sound asleep, but he’s getting a little cold that keeps waking him up.  What I’d do for a bowl of ice cream right now!

Daily Recap (how my day went without sugar)

  • I didn’t feel many strong urges for sweets today.
  • I actually wanted fruit and boy did it taste sweet!
  • I accidentally ate a Graham cracker.  Seriously. (I was giving one to my little one and was talking on the phone and before I knew it, I was chomping down.  Don’t worry, I didn’t keep eating them.)

Sugar Rehab

The beautiful thing about cutting back on or cutting out sugar, is that other, more healthy things just taste sweeter.  Fruit seems more like a dessert, and sweet potatoes are scrumptious.

My mom made a delicious new dish for dinner and invited us over.  It had sweet potatoes in it, and I could hardly control myself.

Sweet potatoes have never tasted so good.

No matter how hard it may seem, if you will stick to this no sugar challenge, I think you will find that you end up craving healthy foods instead of the sweet junk!

Keep it up!

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