NO SUGAR CHALLENGE: SHOPPING GUIDELINES

Here are the guidelines and suggestions for our Challenge. 

You'll need to become a label reader.  Take a look at what's in your pantry and fridge right now and become aware of those hidden sugar items.
Then when you're at the market, try to shop the perimeter of the store.
Fresh veggies, fruit, nuts, beans, etc. will be your BEST snacks.
Those will help you feel full AND keep your blood sugar level, which is what you'll need to succeed.

BEVERAGES

Sorry, but soda pop, sports drinks, fruit juices and alcohol are out.
If you must, you can take a "FREE" day and have a glass of wine, etc.
But please, do yourself a favor, and try to get through at least the first 10 days without any alcohol.

If you think you'll have trouble abstaining, then really take a look at how strong of a hold it has over you.  That's the definition of an addiction.  

Refreshing Lemon Water

• Water, tea, coffee are all fine...as long as you don't add any sugar or sugar substitute. 
• Here's an 'out' if you really, really can not live without your morning coffee. You can add a little stevia, as long as it has been naturally processed, but use LESS than normal. Starting your day with something 'sweet'  sets you up for a struggle for the rest of the day.
  And just consider that if you do really, really, need that coffee.. maybe that should be the next habit to address. Why? Caffeine addiction can lead to adrenal fatigue...and that's not fun.
• I strongly recommend you drink lots of water during this challenge.
  Not only to keep you hydrated, but will also to keep your belly happy.
  Your skin will LOVE you for it. :-)
• Try adding lemon to your water or tea.  Not only will it give your beverage flavor, it also helps to detoxify the body. (Bonus!) 
• Lemon water is an absolutely wonderful thing to drink first thing in the morning before you eat or drink anything else. It helps to cleanse your system. 

FOODS

Read your labels

Be very careful about any packaged, canned or bottled items. They are most likely laden with sugar. 
Read the label! 
This will even include things you thought were 'good for you' such as yogurt and highly marketed junk drinks like Vitamin Water. 
Also most frozen entrees, sauces (e.g. spaghetti sauce, barbeque sauce, apple sauce) 
and salad dressings are usually packed with the sweet and toxic stuff.

• ALL fruits and veggies are perfectly fine in their natural state.
  Some would argue that a banana has more sugar than an apple--and it is higher on the glycemic index.  Although that is true, I'm not going to limit you from eating fruit with this challenge.  I would encourage you to eat more low glycemic fruits than high. And definitely limit the servings per meal. The more you can adhere to that, the better your outcome.
  And always eat more veggies than fruits for the day. 
• If you are used to juicing, please NEVER juice fruit. 
• Eat your fruit and juice your veggies. :-)

• Nuts & Beans/Legumes
  are your best choices for snacks.
  They have lots fiber to keep you feeling full and satisfied. They also help keep sugar cravings at bay.  And that additional fiber is another great reason to drink plenty of water during this challenge.
• Make sure your breakfast is packed with protein.
  This is your body's best friend.  Helps to keep your blood sugar level so you don't have that "I need something sweet" craving--especially mid-morning or in the evening.
• EAT CLEAN.  That's the best way to fly through this challenge.
  Embrace the idea of eating fresh foods.  
  
  
  Helpful hints:
  Cut up and bag your veggies on Sunday
  that will last you at least a couple of days.
  Make a huge salad adding lots of colors.
  
  When you're ready to eat your salad, adding beans to it would make it a wonderful, colorful and nutritious meal.  Be sure to read the label on any dressing you choose.  I love Oil & Vinegar, (or Bragg's Bragberry if I need a little added flavor.)  Simply squeezing lemon on your salad also really brings out the flavor. Give it a try.

ALWAYS READ YOUR LABELS!

I know so many people use meal replacements (smoothees & bars) for a quick and convenient meal during the day. I use them everyday for breakfast & sometimes lunch too. But..I've only found one brand which meets my 'clean, pure and perfectly-balanced nutrition' criteria for my healthy lifestyle.
So....if you use them, choose carefully!

This is NOT a NO sugar/carb challenge.
Eliminating any food group is not healthy for your body.
This is a 'let's kick the addiction to sugar by making sure it's in the proper ratio' challenge.  So if your label does include sugar, first make sure it is NOT an artificial sweetener and then make sure the food item's grams of protein are equal or greater to the grams of sugar and make sure it contains fiber.  If it does, than you are good to go.
Here's a great food calculator to let you know if your food is complaint with the Protein/Carb/Fiber ratio for this challenge:

While you are all ready label-reading, why not also eliminate ALL artificial ingredients in the foods you choose. This would be an extra bonus for your body and your health!

If you have any questions, just ask! I'm here to help!

Take a look at this 'meal replacement' label from a highly-marketed,
'physician-monitored' weight loss program.
See if you think it would comply with the our challenge:

Hopefully you've figured out this label fails miserably!

• First point: There is ZERO fiber and 18 grams of sugar.
  (Remember, sugar is only ok if there is also fiber & protein included)
• Second point: Look at ALL of the forms of sugar included in the first few ingredients on the list.  YIKES! This product is actually 35% sugar!
  Sure doesn't sound like a healthy weight loss program to me.
• Third point: Take a look at who makes this product.  Enough said.
  
  Did you notice the product name anywhere?
  It's an Optifast product. Brought to you by Nestle.
  (Not known for their healthy products, are they?)
  WHERE the product comes from is usually your first clue whether or not it is healthy or junk food.
  
  Be well, my friends!
  ~Anne