Ok, I’m already hearing the negative chit chat. “I
can't give up my sugar,” "What am I going to do without my favorite cereal?"
"I can't live without sugar!" I’m sure we each can fill
in our own blanks. Aside from the fact that you know one of my least favorite words is that "c" word above, can I suggest we start this challenge off a little
differently? Let’s get in a more positive mindset.
There is some psychology behind creating habits and
having a positive outlook that I want us to apply. If we go into this thing
“denying” ourselves of what we think we want (key word: think – because
remember, sugar is very addictive and is like the little demon in the room
making you “think” you want it), “our intellectual self is fighting our
emotional self”. Guess who is going to win? Emotion.
But if we change out mindset to “allowing ourselves”
to have sugar, then intellectually, that makes sense, and emotionally, we are
not battling our intellect because we are saying “yes”. Once our emotions and
our intellect are on the same page satisfaction increases, confidence
increases, and we feel in control of our behaviors. Then the habits can change.
Mindset #1: “I CAN have sugar.”
Now that you are "giving" to yourself (allowing) and not "taking away" (denying), we’re
going to turn our daily sugar teaspoons into currency. Men: you have 9
cubes/teaspoons (36 grams) to spend daily; ladies: you have 6 (24 grams); kiddos:
play along with us and you get 6, too.
Now that we viewing this more positively and telling ourselves that we are
not completely giving up sugar, we need to place more value on the sugar we are
going to have. It’s a limited commodity, not a free for all. Kind of like
finances for many of us: “money doesn’t grow on trees;” our sugar intake is not
limitless either. So let’s change the thought pattern to: how are we going to
spend our daily sugar cubes? What is most important to you?
Decide what you really want
to spend them on. Do you truly want to spend your currency on that specific
item? Were you even aware you were already spending lots of your sugar currency on something and not even realizing it, thus receiving no value for it? Is it what you think you want to spend your sugar currency on really worth it? How will it benefit you? Will it make you healthier? Is
it a conscious, intentional “spend”? You get the idea.
Mindset #2: Spend your teaspoons
wisely.
Keep It Simply Sugar. Unlimited natural sugar. Period. If it’s fruit or
dairy with no added flavors or sweeteners, you’re golden. However, the goal is
not to overindulge in added sweeteners. So what’s the difference?
Here’s the Cliff Notes
version: your insulin does not spike nearly as much with natural sugar, thus
you don’t get the “sugar highs and subsequent crashes” and there are nutrients, vitamins and minerals that come packaged with that "naturally" sweet item you are eating. When you eat fruit, you
also get fiber, which slows down the insulin response even more. And quite
frankly, when you are eating a product with added sugar, typically there’s
other crazy stuff that comes along with it: empty calories, lots of carbs,
chemicals – non-food “stuff”. Unnatural/added sugars basically keeps your body on a roller coaster of crying for more, more, more, your body can't process it, so it stores it as fat. Eek. Not a pretty picture.
So, plain and simple: if it
has an ingredient list with the following on it, there is added sugar:
*Sugar
*Syrup
* "-ose" words (such as maltose, destrose, or glucose)
*and in the case of this challenge, as with the AHA guidelines we are using, honey, agave nectar and maple syrup are added sweeteners. If you want to use them, you’ll need to “trade” your teaspoons for them – because you are “adding” them
The foods with natural
sugars only will say “sugar” on the label with a gram (g) amount beside
it, but you won’t see any of the above in the ingredients list. If that’s the
case, you don’t need to spend your teaspoons on
it. However, if any of the above is listed in the ingredients list, then check
the serving size at the top of the label and calculate your
teaspoons/cubes/grams accordingly. Confused? Ask me or snap a pic of the label
and text it to me.
Mindset #3: K.I.S.S. If you see it on
the ingredients list, it is “added” sugar.
I’m already hearing it: “I
had no idea that I was eating that much sugar!” Congratulations! In my eyes, you’ve already
conquered the challenge: becoming aware. That was my main goal with the entire
challenge and we’re already achieving it. Here are a couple suggestions to
become more aware:
*If you “add”
sugar to something, measure it! Keep a ½ teaspoon-measuring spoon on the
counter, not a full teaspoon. If you’re going to add sugar, start with ½ and go
from there. Assess if you can stay with that or really need to add more. Your
teaspoons will go farther in smaller increments and you just might surprise
yourself with being able to get away with adding less. You’ll also probably be
surprised about the original amount you WERE adding!
*Sweet or Unsweetened? If you can, purchase a product that is unsweetened and then add your own sugar. Presweetened products (yogurts, cereals, oats, etc) are sweet! Try adding fresh or frozen fruit or your own sweetener of choice 1/2 teaspoon at a time instead of being at the mercy of what a manufacturer wants to add for you. You can add any added sweetener you choose, just measure
it and use your “cubes” from your daily allotment to "purchase" it!
*Use the
Challenge Chart to create a bar graph DAILY. Print one for hubby and kids. Let
everyone play. There are no “losers” in this game, because gained awareness is
all part of the win. Each square in the Slash the Sugar graph is a “sugar cube”
for you to spend daily. Remember, you can use partial cubes, so shade them in
accordingly. Be aware, be in control, and be conscious about what you are
putting in your body!
Mindset
#4: Be Mindful.
Happy Sugar~ing!
Tuesday 4/1
