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Step One: Learn To Read Labels

The hardest thing about going sugar free is when you go to eat something like whole wheat bread and it has high fructose corn syrup (don’t let the commercials fool ya; it’s really not okay) or some other kind of refined sugars. Before you even begin to kick the sugar out, take a look at the foods you regularly eat and see how much sugar is packed into it.

Look for the secret artificial sugars like Aspartame, Acesulfame-K (twice as sweet as sugar), Sucralose, Dextrose, Cyclamate and Saccharine to name a few. Once you have an idea of how much sugar goes into the foods you eat daily you can start discerning approximately how much refined sugar you are actually consuming a day. Then you can make an educated decision about what you want to give up first, like the major sugars in sodas, snacks and some sauces. Also take notice what a serving size really is to understand if you are eating more than your suggested share.

Step Two: Know What Sugar Does To Your Body

Not everyone responds in the same way to refined sugars. Start being mindful of how you feel after having sugary (and artificial sugar) foods. Some people actually have severe reactions like heart palpitations, dizziness and acute body or head aches. I found that when I consumed Splenda I would not only have painful menstrual cramps, but I would often get panicky and depressed for no reason, all of which is a side effect of sugar sensitivity.

So many of us these days suffer from depression and are on medication for it when the real culprit is our diets laden with sugars. If you can, keep a daily log of how you feel emotionally and physically when you eat your usual foods and then also when you start cutting back on the junk. Take note on your sleep patterns and dreams if you eat sugary snacks at night. Write down your mood and motivation for eating sweets. Even if your body’s response is ‘just’ gaining weight, you’ll have learned a little more about yourself.

Step Three: Plan Your Commitment to Beating the Sugar Beast

You really have to decide how much refined sugar you’re going to give up and how you are going to combat your cravings. You might decide to cut out just white sugars but still eat unrefined cane sugar. Or, you might feel that the corn syrup is actually your friend. All of that is okay and up to you. Just write it down somewhere you’ll see it everyday and stick to your decision.

Some folks just want to get one thing out of their diet, like the mid-morning donuts. Just know what you will replace it with, like unsweetened dried fruits. Guava, my favorite, is the best on-the-go snack I’ve ever had (check it out). It’s high in fiber and Vitamin C. Or maybe you’ll try out my Pumpkin Muffin or Apple Treat recipes (below) and eat that instead. Perhaps you’re really going for it and make the commitment to go for a short brisk walk or to take a meditative moment instead of eating anything at all. You might decide to allow yourself a certain amount of refined sugar a week— whatever it takes. Having a reasonable, easy to follow plan that evolves with your needs always helps to attain and maintain goals.

Step Four: Get To Know Other Natural Sweeteners

There’s a whole world of natural sugars out there these days. Go to your local health food store and ask someone for help. I’ve gotten so many samples of different brands of stevia it’s bordering on shameful. But most stores are happy to help you test things out if you tell them what you think (and then come back to buy more). Stevia has no caloric impact, but is one of those natural products that you might have to figure out by trial and error. It’s very sweet but when you put in too much it can be bitter. My favorite so far is Nu Naturals; they have packets that are easy to carry as well as liquid and bulk powered versions.

Another great sweetener is Agave Nectar, made from cactus. Personally, I prefer using stevia in my decaf coffee but some folks like Agave so much they put it in everything. It has the texture of maple syrup and is just as sweet (if not more). It has a very low glycemic level so it doesn’t spike your blood sugar quickly. Turtle Mountain makes probably the best Agave sweetened coconut milk “ice cream” on the market (such a blessing to those of us who are also lactose intolerant!). Just be careful; the chocolate versions also list sugar as a sweetener. As a sweetener, maple sugar has been around since the Native Americans and still serves us well. Honey is a great alternative, too, as long as you’re not vegan or worried about blood sugar spikes.

Step Five: Handle Your Sugar-Free Self with Care

The whole point of ridding your body of refined sugar is to take better care of yourself, right? Since this is a delicate transition, learn to pamper yourself in other ways besides eating. That’s always the hardest part. Start cooking with organic and whole foods. However, when food is your only means of comfort, you’ll always end up feeling unsatisfied.

If you’re feeling bad, find someone to talk to and give you a hug. Take a bath or sing in the shower. Buy yourself some flowers and smell them when you have a craving. Try getting acupuncture, too. It really helps to alleviate addictive cravings. Start incorporating other positive habits into your daily life, like put down the remote and exercise (you knew I was going to say that, didn’t you!), or if you can’t do that, find a creative outlet. Most of us use sugar because we’re lonely or bored; try getting to the root of that problem instead of covering it up.

Sit with the feelings you’re having and discover what that part of you is trying to say. I’m not going to tell you that I don’t slip up sometimes, but the commitment I made to myself was to love me unconditionally through it all. Don’t jump ship just because there’s a hole in the oar. Remember it takes at least two weeks to get solidly into a pattern and that all processes often need several recalibrations to run smoothly. Be sweet to yourself, just don’t use sugar!

Below are two tasty, sugar-free recipes to get you through the day!

Perfect Sugar-Free Pumpkin Muffins

Oven: 350 degrees

¼ cup margarine or vegan spread
¾ cup Agave Nectar
½ cup unsweetened applesauce
2 cups pumpkin puree
2 cups whole wheat pastry flour
½ cup whole oats
2 teaspoons of baking soda
¼ teaspoon of salt
1 Tablespoon of pumpkin pie spice
¼ cup pumpkin seeds (optional)
¼ cup raisins (optional)

Grease muffin tins (or use paper liners). Mix dry ingredients together in one bowl and wet in another. Combine and stir together carefully. Spoon into muffin pan. Bake for 25-30 minutes or until a toothpick or knife inserted into the center of a muffin comes out clean.

Awesome Sugar-Free Apple Treat

Oven: 350

Filling:

6 unpeeled apples; roughly cubed or sliced (I prefer Honey Crisp apples, use your favorite)
8 oz of unsweetened applesauce
½ Tablespoon of cinnamon
¼ teaspoon of nutmeg
Two pinches each of ground cloves and allspice (or to your taste)
3 grams (or 3 packets) of Stevia

Combine all of these ingredients together in a shallow glass baking dish. Make sure to thoroughly distribute spices and applesauce. Set aside.

Topping:

2 ½ cups oats
1 cup whole wheat pastry flour OR Bisquick (do NOT add baking powder if you use Bisquick)
½ cup wheat bran
1 teaspoon baking powder
¼ teaspoon salt
1 tsp ground ginger (optional)
½ cup unsweetened coconut flakes (optional)
¾ cup Agave Nectar
3 Tablespoons of cold margarine or vegan spread

Mix all dry ingredients together then add Agave and cut in the margarine. The mixture will be crumbly and thick; don’t worry if the margarine doesn’t soften, it will melt in the oven. Spread on top of the apple mixture. Bake for 20-25 minutes or until you see the juices bubbling and the topping begins to brown.

[Photo by ||!prliignore3||]