YOUR 2025 BRAIN BRAWN MINI RESOLUTION SUGAR DETOX: WEEK 3

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 Week 1, we mentioned the association between the microbiome and sugar consumption – both interrelated resolutions, to be revisited during our future resolution about the microbiome. Last week we advised of the connection between sleep and sugar consumption- again another example of those interrelated resolutions. Exercise is also an interrelated resolution because it helps the body “use up” excess sugar, minimizing its detrimental effects. Simple movements (exercise such as walks, yoga, etc.) helps take the edge off during a sugar detox, providing you with energy, lifting the brain fog and reducing headaches. We have a future resolution around exercise.
 
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 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 salad 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! Make ahead, freeze in individual servings, grab and go from the freezer on your way to work!
• 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 & Fire  soups are unsweetened. We like to add leftover rice and chopped grilled chicken to make it heartier. Their bone broths are a great base for the soups above.
• Meal delivery services may be available in your location. Here are a few to explore. Again- read ingredients before ordering!
• Primal Kitchen, True Primal and Kevins Natural Foods offer some good, preprepared 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
• Plant based wraps
• Egg white wraps

  
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 is a wine distributor who specializes in  wine without added sugar (yes, they are allowed to make the wine sweeter and not add it to the label) and this is a fairly new wine on the market which is commercially available in stores:. In both cases, whites drink better than reds- read the reviews before committing your wallet. 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
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