YOUR MINI RESOLUTION SUGAR DETOX • WEEK 3

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Happy Monday and welcome to your third week of our Sugar Detox!


CCP helps you stay on track!
  
Use our log to track your progress toward our mini resolution. This month, we’re looking to eliminate added sugars from our diets!
 
For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: 
[email protected]

 
LUNCH WITH A SIDE OF SUGAR WITHDRAWALS

 
At this point, with added sugars 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 them, 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—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. A large UK study recently found that those with high post-prandial blood sugar had a 69% higher risk of developing dementia. Walking 10 minutes after meals helps lower elevated post-prandial blood sugar and can help take the edge off during a sugar detox, providing you with energy, lifting the brain fog and reducing headaches.

 
 
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 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 most products in the Primal Kitchen line. Again, always read the label to be sure.

 
EASY MAKE-AHEAD OPTIONS

• Soup in summer? Sure! Here is one to help you make use of all that garden zucchini! Make ahead, freeze in individual servings, then grab and go from the freezer on your way to work! Pro tip: dice leftover chicken and swirl it in to make this a complete meal.

• Salads are always in season, try these 15+ Sugar-Free Salad Dressing Recipes in lieu of the bottled stuff which likely has added sugar.

• That frittata from Week One? Leftovers are another great option for lunch.

• Sheet pan dinners are a super easy way to prep a meal of protein, greens and fiber 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.

• True Primal and Kevins Natural Foods offer some good, preprepared food options for days when you need grab & go. But again, check the labels as some varieties may add a touch of maple syrup, honey or molasses.

 
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.

• 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 (Ok, maybe not in summer! But tuck that thought away for winter 😊).

 

• Wine with your meal? Here 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!

We will see you next Monday for the final week of our Sugar Detox!