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Sugar Free In 28-Days

In this country, we’re facing all kinds of addictions – and beating them may be the #1 health challenge we face. Whether you’re addicted to nicotine, carbohydrates, salt or sugar, we all need a little help kicking the habit.

 

Try this 28-day challenge to reduce the amount of sugar you consume – you’ll feel healthier, and if you stick with it, you might just extend your life.

 

When you eat sugar, it stimulates the release of dopamine into the nucleus accumbens, which makes you feel pleasure. The brain recognizes and likes this feeling and begins to crave more. It may startle you to learn that heroine, morphine and sugar all stimulate the same receptors in your brain.


It takes 28 days to detox from most addictive substances, and sugar – hidden in fast food, low-fat options and condiments – is certainly an addictive substance. On this plan, you’ll detox, eliminate hidden sugars and learn how to incorporate alternative sweeteners. 

 

  • Week 1: Detox

    Take a deep breath – you’re not going cold turkey. Cut back on the amount of sugar you add to foods (no more than a teaspoon!) Instead of buying and consuming processed foods that include sugar, try buying healthier alternatives – like whole wheat cereals – and adding 1 tsp. of sugar. This puts you in control of the amount of sugar you’re consuming.


  • Week 2: Eliminate Hidden Sugars

    Hunt down hidden sugars hiding in your cabinets and pantry. Throw away foods containing high amounts of added sugars, everything from tomato sauces to ketchup to peanut butter. Be especially wary of low-fat items as they often contain more sugar to make them taste better.


    When purging your kitchen, be on the look out for these names:

    • Fructose
    • Maltose
    • Sorbitol
    • Evaporated cane juice
    • Syrups
    • Xylotol
    • Sugars ending in "ol" or "ose"


  • Week 3: Use Alternative Sweeteners

    Instead of sugar, try using the following alternative sweeteners:


    Stevia

    • Non-caloric herb from Paraguay
    • Very sweet with slight licorice taste
    • Found at health food, specialty and grocery stores with the dietary supplements – not with sweeteners.

    Agave Nectar

    • Made from blue agave cactus grown in Mexico
    • High in calories, but you only need a very small amount
    • Found at vitamin stores.


  • Week 4: Trick Your Taste Buds

    Using fresh spices and herbs can trick taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla or allspice to your coffee, cereals and baked goods.


ADDED ON Wed 9/23/2009