Sunday, November 22, 2015

Healthy Eating: Sugar Free Eating Plan

The basics of a healthy, sugar-free eating plan.

1.  Eat sensible portions of nutrient-rich foods every 3-4 hours 
  •  Healthy Fats  Include nuts & olive oil.
  • Healthy Protein  Wild caught fish, meats & meat from pasture-fed animals,, non GMO soy.
  • Lots of Plants (low-sugar carbs) dark & brightlycolored vegetables, fruits, legumes, and whole grains are generally considered to be the most nutrient-rich plant foods.
2.   Minimize consumption of highly processed foods.
3.   At every meal, eat a protein and a plant. Don't eat too much at one time.
4.    Eat breakfast every day.
5.   Drink at least 64 oz (8 glasses) of distilled water throughout the day.
6.   Don't eat too much at night - eat to fuel what you plan to do for the next 4 hours.

* Tips
  • Drinking enough water is the easiest ways to keep cravings in check. Downing a cold glass of water is one of the 1st things you should do when a sugar craving strikes.
  • Today is my 1st day of my sugar detox and I've already noticed that I have no acid reflux or indigestion! I've been eating Tums daily and OTC acid prior to this, it'll be nice to get rid of these!
  • Sugar is known to cause inflammation, the main reason I'm doing this is to rid myself of the joint pain due to arthritis and already I've noticed a decrease in my knee & hip pain.
  • Sugar is also known to cause anxiety & depression. I know several people that could benefit from this lifestyle change.
  • Enjoy goodies during holidays, potlucks, cook-outs etc...but do it in a reasonable fashion, pick three desserts and have only two bites of each. This way, you get to enjoy 3 desserts without overloading yourself with sugar. Focus more on the special people around you instead of the junk food that's available.
  • An old saying says..."Eat breakfast like a king,lunch like a prince, and dinner like  pauper, but we Americans tend to do the opposite.  This works against us. When we wake up in the morning, we've gone 8-10 hours without food and our body is craving nourishment and our brain requires glucose to function at its best. Skipping breakfast sets us up for fatigue, poor mental acuity and sugar cravings later in the day.

Image courtesy of nuchylee at

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