How to cut added sugar OUT of your diet. In four steps.

by Stacey Jayne in


Step one:Prepare for this Courageously Healthy journey. Cutting sugar out is very difficult, especially if you are dealing with a sugar addiction. The more you prepare the better off you will be. How can you prepare? Go through your cabinets and eliminate all processed foods and beverages. They are the #one source of sugar for most people. Muffins, flavored oatmeal, snack foods, sweetened cereals, sodas, juices (even those that are all natural are very high in sugar) candies etc. If it's not inside your cabinets or fridge it's less likely to end up in yo' mouth. Don't forget to check your freezer. When you are checking out the ingredient list look for these other words that mean sugar: agave, barley malt syrup, corn sweetener, corn syrup, dehydrated cane juice, dextrin, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltodextrin, malt syrup, molasses, raw sugar, rice syrup, saccharose, sorghum or sorghum syrup, sucrose, syrup, treacle, turbinado sugar, xylose. All those fancy words mean SUGAR and if you are trying to control your addiction you need to get em' out! There is also mental preparation that would be nice to do. Set an intention for this experience. Find a mantra. Clean out your tub and decide to take long lavender baths by candle light every day while listening to your favorite album. Do it and think about how wonderful and loving you are... to yourself (inside and out). You totally deserve to feel in control of what you put in your mouth.

Step two:Inform your support system. Inform those in your immediate circle of being (who you live with, work with and who ever you spend your time with) that this is a time of transition. Tell them that you are experimenting with your diet by removing sugar. Ask for their support. If they make any jokes or make you feel stupid for doing this- tell them that your are serious! Then find another friend who will say- "Hey congrats gorgeous, you rock!" followed by giving you a big hug. Maybe even post it on Twitter or Facebook. Perhaps you will find a friend that will do it with you! Or tell me, I'll send you a cyber high-five.

Step three:Shop. This is the fun part, at least I think so. Decide what you will be eating instead of processed foods. I love oatmeal (Quick, regular or steel cut oats, cook in water and you can add some milk if you like too. Add nuts, raisins, cinnamon, chia seeds, gogi berries, blue berries etc.) for breakfast, eggs n toast (look for whole grain), banana and almond butter, pancakes (whole grains please). For lunch I like a salad, a wrap, rice (brown) and beans, yogurt (try greek or plain soy) with fruit or nuts. Some healthy snacks are fruit, cut up veggies, nuts, hummus and carrots, a smoothie. For dinner I like a good stir-fry, baked chicken or salmon, roasted veggies. There are tons of easy options when it comes to home cooked meals. If you are a newbie realize that it an take about 15-30 minutes to prepare your dish, so leave yourself the time. Get your kitchen ready for this too- light candles, put on a cute apron, music, make yourself a cup of tea with lemon to get your digestion working. Put a sign on your fridge that says: You rock or You got this dude or You deserve to feel fantastic. Do what you need to do to enjoy this time you are taking for your health.

The food you eat becomes your blood, your thoughts, your life. You are what you eat. Simple and true. 

Step four:Hydrate and circulate. Drink water my friend. If you are a sugar addict you may experience mood swings, head aches, unexpected emotions, anxiety etc. Who knows what will come up. Drink water- add lemon if you like. Drink it in a fancy glass or mug with your pinky in the air. Circulate your positive thoughts- shake off the negative ones the best you can and let positivity rule. Reference your intention or mantra many times a day. This will feel forced in the beginning but in time they will be a source of solace for you. If all else fails use my mantra: I am, I can, I will.

Sending you love and strength to do this.
killer carrot ginger soup with whole grain bread

killer carrot ginger soup with whole grain bread

Love,
SJ
P.S. Don't forget to chew your food. Digestion starts in yo' mouth. Chew it all real good so you can really taste what you are eating. Your taste for foods will shift during this transformation. I would LOVE to hear from you about this too- feel free to share what you experience.