• Home
  • About
    • Press
    • Videos
  • Recipes
    • Appetizers
    • Breakfast
    • Dinner
    • Gluten Free
    • Lunch
    • Smoothies
    • Snacks
    • Vegetarian
  • Freebies
  • Store
  • Blog
  • BBK Bars
  • Contact
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Blue Barn Kitchen

Get your new favorite snack recipe!  Enter your email to sign up →

Four Steps, One Month to Quit Sugar

February 6, 2017 By Beth Nydick

 

Sugar. is. so. darn. yummy.

We cannot help it. Like moths drawn to light, our taste buds are drawn to sweetness. We have evolved to become sugar lovers. It is now ingrained in our beings. Check out this great piece on how this has come to be: HERE

Sugar is so integrated into our lifestyles that it is used as a way to express love. Happy Birthday, here is a cake coated in sugary icing. Happy Valentine’s Day, I love you, enjoy this box of chocolates with over 500 grams of sugar. Great job at work today, here is a plate of cookies and donuts.

my love hearts

Unfortunately, sugar in high doses (more than 25-30grams a day) can cause some serious health concerns. Even more, unfortunately, sugar is HIGHLY addictive. Quitting sugar has, on many occasions, been compared to quitting cocaine. Check out this piece comparing sugar addiction to cocaine addiction: HERE

Going cold turkey is a miserable experience. Not only are you faced with 3-5 days of a relentless headache, you can expect the shakes, sleepless nights and flu-like symptoms. It is not fun and it is not easy. It is also not necessary for as long as you are consuming less than an average of 30 grams of sugar a day, you are in good shape.

sugar w needle

When I was diagnosed with Rheumatoid Arthritis I realized it was time to make some serious lifestyle changes. I thought I was healthy. Little did I know, I was consuming TONS of sugar. A vegetarian and exercise fanatic, I was convinced I was doing everything right. Well, I was wrong. Sugar was creeping in all over my diet. From honey in my tea (or I should say tea with my honey) to apples in my green juice to an overdose of fruit in my smoothies. Little did I know, I was a sugar addict.

After my own trials and tribulations, I was finally able to make the change. My Rheumatoid Arthritis has been in remission and I have never felt better. I never took ANY of the medications prescribed to me, I just quit sugar. Now consume around 25 grams of sugar a day. From blueberries in my morning smoothie to 90% dark chocolate at the end of the day, I have just enough to satiate my sweet tooth while maintaining a healthy balance in my system.

I saw the tremendous impact this made on my own health, I made it one of my life’s callings to help women make the same change. My “Four Steps, One Month to Quitting Sugar” program WORKS. It is totally manageable, easy to maintain and lasts forever. I hope you enjoy the program. If you have any questions or would like support while embarking on the program, please do not hesitate to reach out!

Good Luck and LET’S DO THIS!!!

Week One
Start Simple

Take an honest look at where sugar is creeping into your diet. Have you been putting sugar in your coffee? How about cutting that in half? Do you add jam to your toast? Consider skipping the jam. Just as adding these ‘hidden’ sugars became a habit, removing them can just as quickly become a habit.

By the end of week one you will have:

  • Cut your added sugars in HALF

Week Two
Start reading labels
As I mentioned, I was in SHOCK when I realized my ‘green’ juice was mostly apple and contained over 40 grams of sugar. For Week Two, try telling yourself you will not eat anything with a label that shows more than 10 grams of sugar per serving. Check out that ‘protein’ bar…how is the sugar content? Perhaps instead of a protein bar you can grab a yogurt or a hard boiled egg. How about the ice tea drink you mindlessly reach for from the beverage cooler at work? Some “organic”, “healthy” ice teas have more than 30 grams of sugar per serving! Try replacing this with water or a fruit enhanced seltzer water.

By the end of week two you will have:

  • Cut your added sugars in HALF
  • Learned a ton about packaged foods
  • Reduced the overall grams of sugar per day by 50%-75%

Week Three
Healthy Snacks
Pick one snack a day and replace it with a healthy option. For instance – do you grab a handful of sugary sweets at the office? Try nuts, seeds or crunchy veggies with hummus instead. You may suffer a headache the first day or two but by day three you will notice the healthy snack will give you sustainable energy as opposed to a sugar high and then crash.

By the end of week three, you will have

  • Cut your added sugars in HALFlearned a ton about packaged foods
  • learned a ton about packaged foods reduced the overall grams of sugar per day by 50%-75%
  • reduced the overall grams of sugar per day by 50%-75%added healthy alternatives as replacements to sugary snacks (NICE WORK!!!)
  • added healthy alternatives as replacements to sugary snacks (NICE WORK!!!)

Week Four
Evaluate Your Carbs
By this point, you have made a tremendous dent in your sugar intake. You are ready for the final phase! Simple carbs have the same effect on your system as refined sugar. Make a list of the refined foods you tend to eat (e.g., crackers, white breads, white pasta). Use this week to replace these simple carbs with healthier alternatives. For instance, instead of white pasta, try a brown rice pasta or skip the pasta all together and try for soup and salad. As opposed to grabbing the white dinner roll, order a small salad instead.

By the end of week, two four will have: Cut your added sugars in HALF

  • Cut your added sugars in HALFlearned a ton about packaged foods
  • learned a ton about packaged foods reduced the overall grams of sugar per day by 50%-75%
  • reduced the overall grams of sugar per day by 50%-75%added healthy alternatives as replacements to sugary snacks
  • added healthy alternatives as replacements to sugary snacks started to reevaluate carbs and make informed decisions around your meal choices
  • started to reevaluate carbs and make informed decisions around your meal choices

Warning: some side effects of completing the program may include: better sleep, more energy, weight loss, clear complexion and a stronger immune system. But don’t say I didn’t warn you!!!

Written by:
Marion Roaman – Former Sugar Addict
Virtual Lifestyle Coach

Take the time to visit her site @ www.marionroaman.com


Ready for your next step?

Living your life sugar-free is always a better way to be.

Click below for the 7 Day Low Sugar Smoothie Challenge!

7 DAY LOW SUGAR SMOOTHIE CHALLENGE 2D OPT IN FREEBIE

 

Filed Under: Blog, My Favorites

Yours Free: My favorite snack recipes

Just enter your email address.

« Healthy Holiday Gift Guide 2016
Valentine’s Day 2017 »

Hey, How are you?

Hi! I'm Beth! Blue Barn Kitchen is a health focused lifestyle brand with simple and creative recipes, meal planning and lifestyle programs, making living healthy effortless. Read More

Must Reads

Spinach-Artichoke Dip – Cashew Cream

Healthy Ketchup

My Clothes Don’t Fit and It’s Not Ok

Yours Free: My favorite snack recipes

Just enter your email address.

bluebarnkitchen

🔅Eat whole foods, nothing processed!
🌱For the Health Conscious Mixologist
🥃Drink Clean in a Dirty World
Clean Cocktails @oprah @dr_oz @inc @forbes

Beth Nydick✨Blue Barn Kitchen
Yes a parsley cocktail. Use your favorite herb or Yes a parsley cocktail. Use your favorite herb or spice in a cocktail! Experiment and try different flavors. Get more in link in bio: #cocktails #cocktailsofinstagram #cocktailparty #cocktails🍹 #cocktailgram #cocktailculture #cocktailrecipes #cocktailmaking #cocktailathome #cocktailrecipe #cocktails🍸 #cocktailsforyou #cocktailinspiration #cocktailspecial #cocktailgarnish #cocktaillove #cocktailgown #cocktailblogger #cocktailstyle #cocktaillife #cocktailshaker #cocktailoftheweek #cocktailsathome #cocktailtime #cocktailtime
Unboxing from @fabfitfun. Join me as we unbox the Unboxing from @fabfitfun. Join me as we unbox the spring box from @fabfitfun. What did we receive? A @shortstoriesshop led indoor planter. A pair of @splendidla  faux fur slippers on crustal pink. A @grownalchemist Body Cream in Mandarin & Rosemary leaf. A set of aloe infused gel lined socks & Punic stone from @halston. @earthharbor Marine Biome Brightening Ampoule. A body wash by @caliluxecosmetics . Nail polish in Mayfair lane by @nailsinc!! I also love that FFF is now having a standard to what products they will accept into their boxes, they have to have the right ingredients! As someone that’s allergic to minerals, I appreciate it.❤️ plus all the health advice in the magazine. Can’t wait for my next box already!! Thanks FFF!
Do you love peas? Yes peas!! Cocktails can be heal Do you love peas? Yes peas!! Cocktails can be healthy and made out of almost any fruit or veggie. Today I show a few segments for @thelistshowtv for St. Patrick’s Day. Stay tuned for the segment! Xo Beth #cocktails #cleancocktails #heathylifestyle #healthyfood #cocktailrecipes
Sweet basil gimlet - one of the amazing clean cock Sweet basil gimlet - one of the amazing clean cocktails from my new cookbook “Clean Cocktails, Righteous Recipes for the Modern Mixologist”. Link in bio. .⠀
.⠀
.⠀
.⠀
.⠀
#Publicity  #freepublicity  #bookpublicity  #publicrelationslife  #publicrelationsspecialist  #publicrelationsstrategy  #collaborationwork  #brandcollaboration  #collaborationmastered  #collaborationgroup  #businesscollaboration  #collaborationseries  #bevisible  #visibilitymatters  #femmevisibility  #brandvisibility  #visibilitycoach  #businesscoachingonline  #businesscoachingskills  #businesscoachingprogram  #businesscoachforcreatives  #businesscoachforhealthcoaches  #businesscoach2women  #businesscoachformoms  #businesscoachforcoaches  #businesscoachesforwomen
Nothing better than a clean cocktail - BiTly.com/ Nothing better than a clean cocktail -  BiTly.com/2pBmgm8 check out the link for more recipes -  #cocktails #cocktailsofinstagram #cocktailparty #cocktails🍹 #cocktailgram #cocktailculture #cocktailrecipes #cocktailmaking #cocktailathome #cocktailrecipe #cocktails🍸 #cocktailsforyou #cocktailinspiration #cocktailspecial #cocktailgarnish #cocktaillove #cocktailgown #cocktailblogger #cocktailstyle #cocktaillife #cocktailshaker #cocktailoftheweek #cocktailsathome
Sometimes you have to go all VEG. Sliced tomato , Sometimes you have to go all VEG. Sliced tomato , squash and zucchini. Topped with 1/2 vegan pesto for me and 1/2 basil pesto for the fam.. aka Andrew and the boys.  Bake at 400 for 30 minutes. #vegetarian #weightlossjourney #healthyrecipes #eatclean #plantbased #cooking #glutenfree #motivation #foodies #organic #fitnessmotivation #cleaneating #bhfyp #foodgasm #lifestyle #healthylife #gym #workout #instagram #lowcarb #healthybreakfast #keto #like #salad #fitfood #homecooking #eat #protein #wellness
Meaghan is everything you want her to be, a celeb Meaghan is everything you want her to be,  a celeb regular on Kelly & Ryan, The Today Show and countless more. A fully dedicated mom of 3, head honcho at Women's Day and the spirit beneath the podcast, Off the Gram! Listen to how one writing contest and a “Yay” attitude propelled her life into achievement and a creative space of possibility. You have to know why I adore this women and all the “Yay” she brings…… You have to listen !  @womens_day @offthegrampodcast  #todayshow #yourfully chargedlife #offthegrampodcast @yourfullychargedlife #fullycharged #publicity  #freepublicity  #bookpublicity  #publicrelationslife  #publicrelationsspecialist  #publicrelationsstrategy  #collaborationwork  #brandcollaboration  #collaborationmastered  #collaborationgroup  #businesscollaboration  #collaborationseries  #bevisible  #visibilitymatters  #femmevisibility  #brandvisibility  #visibilitycoach  #businesscoachingonline  #businesscoachingskills  #businesscoachingprogram  #businesscoachforcreatives  #businesscoachforhealthcoaches  #businesscoach2women  #businesscoachformoms  #businesscoachforcoaches  #businesscoachesforwomen
Add those veggies! It so much easier to make a hea Add those veggies! It so much easier to make a healthy dinner when you have roasted a whole bunch of veggies. Last nite I made zucchini with scallion, carrots with parsley , tomato with garlic and it took me 5 minutes. Here is how to make veggies fast and tasty.
1. Pull all the veggies you have in the house that you can cook. Pick 3 to 4.
2. Chop everything into big pieces or keep whole.  3. Add to a bowl, add olive oil, salt and pepper. Get really crazy and peel some garlic to throw in. Put it all onto 1 or more oiled pans.
4. Roast the shit out of them. 375’ for 20-40 minutes is always a safe bet. You can always ask Alexa or google for that particular veggie. 
5. Have some right out of oven, taste the best!
6. Pack them into containers and save for tomorrow.
7. When hungry pull out some veggies, pour them into a pan to heat up. I like to top mine with a fried egg or avocado and salsa.
8. Enjoy! ⁣
.⁣
.⁣
.⁣
.⁣
.⁣
#healthyfood #healthyeating #weightloss #foodstagram #dinner #delicious #dinnerideas #foodblogger #healthydinner😋 #foodporn #foodie #healthymeal #healthy #healthylunch #foodphotography #healthymeals #vegan #healthyrecipes #healthydinners #yummy #food #healthylifestyle #healthydinnerrecipes #healthydinnerideas #healthyliving #instafood #healthyfoodshare #healthydinnerinspiration #healthydinnerinspo #healthycooking
Cucumber Mint cocktail #cocktails #cocktails #coc Cucumber Mint cocktail  #cocktails #cocktails #cocktailsofinstagram #cocktailparty #cocktails🍹 #cocktailgram #cocktailculture #cocktailrecipes #cocktailmaking #cocktailathome #cocktailrecipe #cocktails🍸 #cocktailsforyou #cocktailinspiration #cocktailspecial #cocktailgarnish #cocktaillove #cocktailgown #cocktailblogger #cocktailstyle #cocktaillife #cocktailshaker #cocktailoftheweek #cocktailsathome #cocktailtime #cocktailtime
Relationship and collaboration ! I say it all the Relationship and collaboration ! I say it all the time and I live it.  I was asked to be apart of this incredible fundraiser.  Because .. well I’m fab.... that and I have a relationship with @dishitgirldina  @jessica_dambra & @cmspiceculture , the hosts. No I don’t know them from my kids and have only met Dina in person. But when I’m booked on their show, I show up in top shape, create a fantastic segment and follow up with social media leverage. We all work as a “team”, tagging each other to get  out the content. ................The way I made it happen from the start was this.... I saw Dina was hosting a new local show and I reached out to her and the producer. The producer was excited for me to bring cocktails to the show. Nothing special, just people being people. What are you doing to create your next opportunity from your contact list?? Yes, right now!?!?? Nothing? Let’s talk, I bet you I will help you find more than one. .. ⁣
.⁣
.⁣
.⁣
.⁣
.⁣
#getpublicityforfree #womenoftoday #presscoverage #businessstrategist #shemeansbusiness #marketingdigital #love #socialmedia #tv #getpublicitynow #song #womeninpr #socialmediaguru #socialmediamaven #businesstip #contentandconnection #femaleentrepreneur #womenwholead #contentcreator #getpublicityindiana #publicity #howtogetpublicity #brandingexpert #womeninspiringwomen #sandiego #contentcreation #savvybusinessowner #addingtagswillgetmyshittymemesmorepublicity #contentcurator #bethnydick
Load More... Follow Beth

Yours Free: My favorite snack recipes

Just enter your email address.

Follow Us

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Search

Copyright © 2021 · BLUE BARN KITCHEN

© 2020 Blue Barn Kitchen · Maintained by WPOrbit