Well, I did it! Kind of. I managed to eat without added sugar completely for 12 days, then I was out of town and not eating at home much this past weekend, so I wasn't completely sure about whether or not I ate added sugar (in fact, I'm pretty sure I did). And then yesterday, I may have had a few bites of Andrew's milkshake, and a lollipop. So, you know, challenge mostly complete.
Here are some main points I've gotten out of this though:
1. EVERYTHING has added sugar or sweetener.
Seriously. Having more of an awareness of eating less added sugar has made me realize how many things that I don't normally think about that have added sugar do have it. I knew things like tomato sauce and frozen dinners often had added sugars, but some things I was genuinely surprised about. Sliced turkey breast for one - brown sugar or cane syrup! Gah. And chicken sausage! Sugar. So lame.
2. I do need to cut out artificial sweeteners.
Yep. Bye, diet coke, powdered Crystal Light packets, and sugar-free jell-o and pudding. I'm really realizing that by eating these things, I'm driving my own craving for sweets. Now that I've cut those things out, I feel a lot healthier and am already craving sweet things less... although I am still craving them. I'm happy with using fruit-sweetened waters that I make, seltzer, iced tea, and coffee for "special" drinks.
3. I need to make rules for myself.
I've found that over the past few weeks, it's much easier to say "no" than to constantly contemplate whether to eat something or not. So for me, I think in the long run I want to make some rules for myself. I've realized that when I find something that works for me, not that is part of some other diet or even Intuitive Eating (which I think has some great principles, but when I look at that system as a whole, I still feel that I'm following someone else's plan), that I'm more successful.
I've realized that a lifestyle with much less added sugar really does work for me. I'm eating more whole foods and less processed crap. I'm going to try to continue this, but to give myself a little flexibility to have some treats here and there, too. I'm hoping with some more concrete rules, like one dessert item per week, I'll be able to still enjoy desserts but limit the amount of grief I can cause myself mentally about whether to eat something or not!
As you guys know, I've tried to figure out over the last year something that will work for me, so we'll see how this goes! If you want to know any more about my "rules" that I'm making for myself, let me know, but I don't want to post everything on here. These are going to be something that I want to abide by, but don't think I should put upon anyone else. But I'm happy to talk with any of you about this :)
Happy Monday everyone, I hope you all have an amazing week!
Monday, May 26, 2014
Sunday, May 18, 2014
Sugar-free Days 5-7
You guys! I've made it ONE WEEK without any artificial or real sugar! Amazing.
Day 5 - Friday May 16th
It is definitely a fight with myself after I finish lunch each day. As I'm taking that last bite of lunch, my brain just goes to that craving for something sweet, and I know I want it. Even gum. SOMETHING sweet.
I have caught myself reaching for gum at least 4 times today, just as that substitute for something sweet, I think. If I keep having gum (or sugar-free jello, or diet coke, or other fake-sugary things), even as a place-filler for desserts, it's not going to help the problem. I'm starting to see why they say artificial sweeteners can be AS bad for you as real sugar - it satisfies that sugar craving, while not totally satisfying it, and makes you want to go back for more and more sweets. I really feel like I'm in the process of breaking that cycle now, though.
Progress!
My therapist told me it takes 90 days to break a habit. Having a little treat, even something tiny, after I eat lunch and dinner, is such a habit for me that I think my body knows what it wants before my brain even does! Breaking this habit is going to be tough, that's for sure - since sometimes, or often times, that one little sweet for dessert perpetuates the need for more sweets! For now, I'm sticking with it, and desserts will be had with much less frequency.
Sigh.
9:00pm
I made fro yo! Without ANY sugar or sweetener. Nothing. And it was DELICIOUS! My first sugar-free dessert was a total success.
Since it was eyeballed, I don't have an exact recipe. But more or less, here's what I did:
3/4 frozen banana
3-4 frozen strawberries
~1/3c nonfat greek yogurt
~1 Tbsp almond butter (the kind that is just made with raw almonds)
Put in Cuisinart. Mix. Voila!
(This is the only pic I got before I ate all of it. YUM. I know the color looks weirdly pinkish brown but that's the lighting... it's really just pink!)
I may try the same thing with greek yogurt, banana, a larger quantity of almond butter, and some cocoa powder for a chocolate peanut butter kind of thing!
Day 6 - Saturday May 17th
I feel like I'm starting to break the dessert habit. Over at A's house today, I had dinner, and didn't feel the need to scrounge around his kitchen looking for something for dessert. So that was nice! Even though I said I'd allow myself dessert on the weekends, the opportunity didn't come up today, and I didn't feel like I needed it! PROGRESS.
I also made a delicious brunch after a long run:
Avo Egg, Sweet Potato/Bell Pepper Hash, Fruit Salad with Part-Skim Ricotta, Vegetarian Refried Beans
Day 7 - Sunday May 18th
Today was a good day. My choir had a concert, and it went well! My mom, sister, brother, and family friend came for lunch, and we went to LYFE kitchen, which I wrote about previously here!
They went to CREAM (another favorite) to get some gluten-free treats... and amazingly, I just stuck with my abstinence from sugar plan, and didn't have anything. No arguing with myself about it. It's really nice to not have to deal with that whole dialogue, honestly - it's much easier to just say no to the sugar.
As I have to figure out how, after these two sugar-free weeks, I'm going to do things, I've discovered this week that I might need some solid rules for myself that I can follow, that are not up for compromise. It will make it much less exhausting for me to say, for instance, I can have dessert twice per week - one dessert, not multiple sugary/snacky items - rather than debating with myself for whatever amount of time about whether that dessert I want fits in my plan or not. I'm coming up with some rules that are mine, not part of some diet that someone else devised, but just mine that I can follow, that will work for me. After this, I think that's what I'm going to need!
Day 5 - Friday May 16th
It is definitely a fight with myself after I finish lunch each day. As I'm taking that last bite of lunch, my brain just goes to that craving for something sweet, and I know I want it. Even gum. SOMETHING sweet.
I have caught myself reaching for gum at least 4 times today, just as that substitute for something sweet, I think. If I keep having gum (or sugar-free jello, or diet coke, or other fake-sugary things), even as a place-filler for desserts, it's not going to help the problem. I'm starting to see why they say artificial sweeteners can be AS bad for you as real sugar - it satisfies that sugar craving, while not totally satisfying it, and makes you want to go back for more and more sweets. I really feel like I'm in the process of breaking that cycle now, though.
Progress!
My therapist told me it takes 90 days to break a habit. Having a little treat, even something tiny, after I eat lunch and dinner, is such a habit for me that I think my body knows what it wants before my brain even does! Breaking this habit is going to be tough, that's for sure - since sometimes, or often times, that one little sweet for dessert perpetuates the need for more sweets! For now, I'm sticking with it, and desserts will be had with much less frequency.
Sigh.
9:00pm
I made fro yo! Without ANY sugar or sweetener. Nothing. And it was DELICIOUS! My first sugar-free dessert was a total success.
Since it was eyeballed, I don't have an exact recipe. But more or less, here's what I did:
3/4 frozen banana
3-4 frozen strawberries
~1/3c nonfat greek yogurt
~1 Tbsp almond butter (the kind that is just made with raw almonds)
Put in Cuisinart. Mix. Voila!
(This is the only pic I got before I ate all of it. YUM. I know the color looks weirdly pinkish brown but that's the lighting... it's really just pink!)
I may try the same thing with greek yogurt, banana, a larger quantity of almond butter, and some cocoa powder for a chocolate peanut butter kind of thing!
Day 6 - Saturday May 17th
I feel like I'm starting to break the dessert habit. Over at A's house today, I had dinner, and didn't feel the need to scrounge around his kitchen looking for something for dessert. So that was nice! Even though I said I'd allow myself dessert on the weekends, the opportunity didn't come up today, and I didn't feel like I needed it! PROGRESS.
I also made a delicious brunch after a long run:
Avo Egg, Sweet Potato/Bell Pepper Hash, Fruit Salad with Part-Skim Ricotta, Vegetarian Refried Beans
Day 7 - Sunday May 18th
Today was a good day. My choir had a concert, and it went well! My mom, sister, brother, and family friend came for lunch, and we went to LYFE kitchen, which I wrote about previously here!
They went to CREAM (another favorite) to get some gluten-free treats... and amazingly, I just stuck with my abstinence from sugar plan, and didn't have anything. No arguing with myself about it. It's really nice to not have to deal with that whole dialogue, honestly - it's much easier to just say no to the sugar.
As I have to figure out how, after these two sugar-free weeks, I'm going to do things, I've discovered this week that I might need some solid rules for myself that I can follow, that are not up for compromise. It will make it much less exhausting for me to say, for instance, I can have dessert twice per week - one dessert, not multiple sugary/snacky items - rather than debating with myself for whatever amount of time about whether that dessert I want fits in my plan or not. I'm coming up with some rules that are mine, not part of some diet that someone else devised, but just mine that I can follow, that will work for me. After this, I think that's what I'm going to need!
Friday, May 16, 2014
Sugar-free Days 3 and 4
Day 3 (Wednesday 5/14)
I had a headache from mid-morning until mid-afternoon - quite possibly from staring at a computer screen, as I had several meetings throughout the morning, but also perhaps from sugar withdrawal? I'm not sure exactly what my body will feel as I get off sugar, but I'm sure it's not going to be entirely pleasant. A giant iced coffee with 2% milk got me through my afternoon (of more meetings).
I appreciated for our Special Education staff end of the year meeting and party this afternoon, there were quite a few fruit options for snacks, as well as cake. I didn't feel deprived at all skipping the cake... but it was plain chocolate/vanilla cake with whipped frosting, which I'm not a huge fan of in the first place. If this was chocolate chip cookies, it may have been a different story. I had brought a homemade "trail mix" of almonds and raisins just in case there weren't any good options available, but I was happy to supplement with a tangerine and some strawberries.
Finally, I went to WholePaycheck Foods last night to pick up some more staples to help get me through the week. I got some plain 0% greek yogurt and put together overnight oats for the morning (oats, nonfat greek yogurt, almond butter, almond milk, chia seeds, and 1/2 chopped banana to add a little sweetness). I also picked up some more fresh fruit, dates, and dried mango to bring a little more natural sweetness into my diet over the next couple weeks!
Day 4 (Thursday 5/15)
The overnight oats I made last night were delicious! Definitely not as sweet as I'm used to, as I usually add some stevia in the mix, and top with some maple syrup or honey. However, I did put some chopped walnuts and a generous topping of raspberries and blueberries on top, and ended up with an awesome, filling breakfast. I wonder if I'll start getting used to things being less sweet as I continue this challenge, and start to crave that super sweet taste less and less.
Update, 3:00pm: EVERY TIME I PASS A MCDONALDS I WANT DIET SWEET TEA I WANT IT DAMN YOU MCDONALDS *shakes fist*.
Realizing how much I really crave that artificial sweetener, not just sugar, is kind of alarming. It's just that need for something sweet, ya hear?
I had a headache from mid-morning until mid-afternoon - quite possibly from staring at a computer screen, as I had several meetings throughout the morning, but also perhaps from sugar withdrawal? I'm not sure exactly what my body will feel as I get off sugar, but I'm sure it's not going to be entirely pleasant. A giant iced coffee with 2% milk got me through my afternoon (of more meetings).
I appreciated for our Special Education staff end of the year meeting and party this afternoon, there were quite a few fruit options for snacks, as well as cake. I didn't feel deprived at all skipping the cake... but it was plain chocolate/vanilla cake with whipped frosting, which I'm not a huge fan of in the first place. If this was chocolate chip cookies, it may have been a different story. I had brought a homemade "trail mix" of almonds and raisins just in case there weren't any good options available, but I was happy to supplement with a tangerine and some strawberries.
Finally, I went to Whole
Day 4 (Thursday 5/15)
The overnight oats I made last night were delicious! Definitely not as sweet as I'm used to, as I usually add some stevia in the mix, and top with some maple syrup or honey. However, I did put some chopped walnuts and a generous topping of raspberries and blueberries on top, and ended up with an awesome, filling breakfast. I wonder if I'll start getting used to things being less sweet as I continue this challenge, and start to crave that super sweet taste less and less.
Update, 3:00pm: EVERY TIME I PASS A MCDONALDS I WANT DIET SWEET TEA I WANT IT DAMN YOU MCDONALDS *shakes fist*.
Realizing how much I really crave that artificial sweetener, not just sugar, is kind of alarming. It's just that need for something sweet, ya hear?
Wednesday, May 14, 2014
Oh Geez
I haven't been very good about writing here recently, have I? Sheesh.
(thx lizlemongifs.tumblr.com)
Blerg.
*****************************************************************************************
Well, in food world, I've continued to struggle with my love/hate relationship with sugar. (Surprise!) It's just that the boundary between not wanting to deprive myself and not wanting to go overboard seems to shift quite a bit. In the past two weeks or so, I've seen the number of treats I'm eating creep up, which came to a head over the last weekend when my family and I headed to Nashville to see my sister graduate from Law School (Congrats, girlllll). But many desserts were had.
I mean, they were good desserts.
And for the record, the ice cream was from Jeni's, and ABSOLUTELY AMAZING.
But as I've said before, for me, desserts tend to propagate more desserts. When I allow myself to have something, this internal dialogue goes on: "Like, okay, I might feel deprived if I don't have one. I'll have one. Oh, now I want another one. No, you shouldn't. Well, maybe I'll feel okay if I have two. Two is not too bad, that's a good amount. Oh, those were good. But you can have more anytime you want, you're not depriving yourself. But it was good! So maybe just one more is not bad. No. We're not having more now. We're not going to have any more. Not today. You need to not eat those. Ugh, those candies are going to stare at me from the table. Mmm, sugar. Yum."
Do you see how that dialogue wold get exhausting?
*********************
So I'm off sugar, all forms of sugar - including agave, maple, honey, raw honey, brown rice syrup, stevia, what you will - for two weeks. That started Monday. No sugar, and (GASP) NO ARTIFICIAL SWEETENERS EITHER. No sugar even in things in any form.
It started with this challenge, and I've decided to do two weeks rather than 10 days though. I've never totally cut out sugar, not completely, and I feel like I need to get it out of my system completely and then see how I feel. I've always known that I have this mental and physical dependency on sugary things, so I feel like everything has just come to this point of cutting it out entirely. I feel like it's the right thing for me to do.
*********************
Whelp, we're on day 3, and I haven't died yet. I will continue to update you as the two weeks go on!
Blerg.
*****************************************************************************************
Well, in food world, I've continued to struggle with my love/hate relationship with sugar. (Surprise!) It's just that the boundary between not wanting to deprive myself and not wanting to go overboard seems to shift quite a bit. In the past two weeks or so, I've seen the number of treats I'm eating creep up, which came to a head over the last weekend when my family and I headed to Nashville to see my sister graduate from Law School (Congrats, girlllll). But many desserts were had.
I mean, they were good desserts.
And for the record, the ice cream was from Jeni's, and ABSOLUTELY AMAZING.
But as I've said before, for me, desserts tend to propagate more desserts. When I allow myself to have something, this internal dialogue goes on: "Like, okay, I might feel deprived if I don't have one. I'll have one. Oh, now I want another one. No, you shouldn't. Well, maybe I'll feel okay if I have two. Two is not too bad, that's a good amount. Oh, those were good. But you can have more anytime you want, you're not depriving yourself. But it was good! So maybe just one more is not bad. No. We're not having more now. We're not going to have any more. Not today. You need to not eat those. Ugh, those candies are going to stare at me from the table. Mmm, sugar. Yum."
Do you see how that dialogue wold get exhausting?
*********************
So I'm off sugar, all forms of sugar - including agave, maple, honey, raw honey, brown rice syrup, stevia, what you will - for two weeks. That started Monday. No sugar, and (GASP) NO ARTIFICIAL SWEETENERS EITHER. No sugar even in things in any form.
It started with this challenge, and I've decided to do two weeks rather than 10 days though. I've never totally cut out sugar, not completely, and I feel like I need to get it out of my system completely and then see how I feel. I've always known that I have this mental and physical dependency on sugary things, so I feel like everything has just come to this point of cutting it out entirely. I feel like it's the right thing for me to do.
*********************
Whelp, we're on day 3, and I haven't died yet. I will continue to update you as the two weeks go on!
Subscribe to:
Posts (Atom)