Are ready for the next BIG 30 Day Challenge with Le Belle Amour? I know I am! This month we are going to complete the 30 Day Sugar Free Challenge to regain our health and optimize our energy levels. Below I’ve listed some guidelines, follow them to the best of your ability:
Do not consume these items:
- Sugar (cane, brown, granulated, powdered, etc)
- High fructose corn syrup
- Honey, syrups or jams
- Biscuits, cakes, chocolate (in any form)
- Rice syrup & coconut sugar
- Agave nectar
- Flavored dairy products
- Bread based items (pre-packed sandwiches, wraps, etc) & baked products unless home-made
- Carbonated (fizzy) & manufactured drinks
- Energy drinks
- Artificial sugars or substitutes (aspartame, saccharin, sucralose, Splenda, etc.)
- Alcohol (beer, wine, liquor)
- Dried fruit
- Fast food
- Processed foods/ready meals
- Concentrated Fruit Juice, pre-packaged smoothies
- In fact…if it has an ‘E’ number (which is assigned to all food additives) then give it miss
Any food whatsoever that contains sugar or sweetener of ANY KIND is not allowed. Don’t take the easy way out, read your own labels, use the guidelines outlined above and share communication with the group.
Look for these added sweeteners
There are two types of sugars. One is naturally occurring and the other is added sugar. The naturally occurring sugars are found in fruits and vegetables; mainly plant based. For this challenge, we want to decrease added sugars. Check food labels for added sugars, reduced sugars, refined, artificial sweeteners, or sugar substitutes. These are not allowed. Some of these are listed in ingredients as:
Words that end in -ose: fructose, maltose, dextrose, sucrose, glucose, lactose, sucralose, etc.
Labels that read sugar-free. There is still added sugar yet not enough to be labeled as an FDA requirement
- raw sugar
- fruit juice concentrate
- corn sweetener
- corn syrup
- white sugar
- brown sugar
- Truvia, Equal, NutraSweet, Sweet’N Low, Splenda
Important: Read the Nutritional Facts Ingredient labels to find these key words. It is safe to say that if the food is without a label, it is probably whole food and safe to eat.
Meat, fish, vegetables, fruit, nuts, seeds, basically everything else, etc. Make sure you get enough food if you are used to eating a lot of sugary stuff.
Sugar is and can be addictive, so to be successful with this challenge you will need to fill the “added sugar” space that is now empty with a healthier something. That healthier something can be:
- Eat whole fruit or dried fruit which are natural sweeteners
- A glass of water when you feel like grabbing something sweet
- Fresh coconut water is hydrating and has natural flavor
Remember that natural sweeteners are to be enjoyed in moderation. After your 30 days, if you must have a little added sweetness try these for their anti bacterial, anti inflammatory, and anti fungal properties: Natural sweeteners like raw honey which comes in a variety of flavors, agave nectar, maple syrup, or molasses.
Have fun and I hope you feel better for taking the 30 Day Sugar Challenge!