YOUR 2024 BRAIN BRAWN MINI RESOLUTION SUGAR DETOX: WEEK 3

Originally published February 19, 2024

Lunch with a Side of Sugar Withdrawals

 Happy Monday and welcome to your third week of our Sugar Detox!
 
At this point, with added sugar removed from your breakfast and snacks, you may start experiencing some sugar withdrawal symptoms like fatigue, headache, crankiness, brain fog and cravings. These symptoms are perfectly normal and temporary! Stay strong, power through it, try to get adequate sleep and remember your dietary friends are protein, greens, fiber and fluids. In addition, moving (like walks, yoga, etc.) helps to take the edge off and provide you with energy.
 
This week, we continue to remove added sugar from breakfast and snacks, and also resolve to remove added sugar from home cooked lunches.

 No-Added-Sugar Lunch
 
As discussed in Week One, breakfast is typically a sugar bomb, but the sugar is typically easy to identify. Lunch, however, can be trickier. Hidden sugars are in everything from processed meat to salad dressing, bread, prepared soups and sauces, as well as many beverages. Remember to read the labels of your ingredients before banging the pots and pans!
 
PRO TIP: The amount of sugar in condiments, sauces and dressings is mind blowing. Keep them free of added sugar with the Primal Kitchen line.
 
Easy make-ahead options

• Soup is a delight against winter weather. Here are several soups and stews to try. Make ahead, freeze in individual servings, grab and go from the freezer on your way to work!
• Salads are always in season, try these dressings in lieu of the bottled stuff which likely has added sugar.
• That frittata from Week One? Leftovers are a Another great option for lunch.
• Sheet pan dinners are a super easy way to prep a protein, greens and fiber meal all at once! Line the pan with foil and limit your clean up! 
• Don’t like our suggestions? By definition, most paleo recipes are unsweetened so try adding that variable to your search engine when looking for recipes free of added sugar.

 
No time, in no time!

• Most Kettle and Fire soups are unsweetened. We like to add leftover rice and chopped grilled chicken to make it heartier.
• Meal delivery services may be available in your location. Here are a few to explore.
• Primal Kitchen, True Primal and Kevins Natural Foods offer some good, prepared food options for days when you need grab & go

 
Between the bread
Bread often has added sugar. Here are a few alternatives to try for your afternoon sandwich:

• Coconut wraps
• Gluten-free bread
• Buckwheat breads

 
What to drink with your meal or throughout the day?

• Water infused with fresh fruit
• Unsweetened iced tea (green or black)
• Club soda with a splash of fruit juice
• Iced herbal teas (rooibos is especially tasty)
• Bragg’s makes a line of apple cider vinegar drinks that are sugar-free (these drinks are an acquired taste, for sure!)
• Unsweetened hot tea or coffee
• Hot broth
• Wine with your meal? Here are some options for wine without added sugar (yes, they are allowed to make the wine sweeter and not add it to the label). Beer does not typically add sugar in the brewing process but check the labels on IPAs and micro-brews!

Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.

TRACK YOUR PROGRESS:  YOUR MINI RESOLUTION: REDUCE YOUR SUGAR INTAKE

Click to view and download the log.