Welcome back to SUGAR SCHOOL! Please turn in your homework and take your seats…
Sugar School Syllabus Refresher
4-week series….
Lesson 1: How To Be A Sugar Sleuth
Lesson 2: How To Break Up With Sugar
Lesson 3: How To Swap Sweet Treats
Lesson 4: How To Bust Sweet Cravings
Lesson 3:
How To Swap Sweet Treats
This is the most important week yet.
What the heck do you do when you want something sweet!??!!
DO NOT: Focus on giving up your favorite treats.
DO: Find new favorites without all the added sugar.
The goal is not to just white knuckle it & force yourself to not eat sweets, but rather to find new things to ADD & enjoy.
3 SWEET TOOTH HELPERS:
1) Natural Sugars
Foods w/ natural sugar can help a sweet tooth while adding vitamins & minerals.
examples: fresh fruit, unsweetened frozen fruit, plain 2% yogurt
2) Fats
Fat is satisfying so it can give a quick pleasure fix without blood sugar spikes.
examples: nut butter, coconut butter, nuts, seeds
3) Foods w/ Sweet Flavor
Some foods have a sweet flavor on your taste buds, but don’t actually have sugar.
examples: cinnamon, cocoa powder/nibs, vanilla, unsweetened coconut flakes
GET READY TO SUGAR SWAP!
Breaking up with sugar doesn’t mean the fun is over!
PRODUCT SWAPS
Restock your fav condiments & packaged goods to the no added sugar versions such as salad dressing, ketchup, BBQ sauce, hot sauce, pasta sauce, yogurt, oatmeal, plant milk & nut butter.
PS: This doesn’t mean artificially sweetened products, just ones with no added sugar. Check those labels.
QUICKIE SWAPS
Here are some of my favorite sugar swaps for when a craving hits:
flavored creamer & sugar in coffee
SWAP: coconut milk & cinnamon in coffee
berry flavored yogurt
SWAP: plain 2% yogurt w/ mashed berries
chocolate chip cookie
SWAP: stevia-sweetened dark chocolate
apple cinnamon flavored oatmeal
SWAP: oats w/ diced apple, cinnamon & almonds
store bought protein bar
SWAP: hard boiled egg
ice cream
SWAP: frozen banana slices w/ cocoa powder
soda pop
SWAP: sparkling water w/ shot of 100% fruit juice
granola
SWAP: DIY trail mix (chopped nuts, unsweetened coconut flakes, cocoa nibs)
fruity candy
SWAP: unsweetened dried mango
kettle corn
SWAP: popcorn drizzled w/ nut butter & cinnamon
sundae
SWAP: fruit topped w/ real whipped cream (shake whipping cream & vanilla in cold mason jar)
peanut butter & jelly
SWAP: strawberries dipped in nut butter
mint patty
SWAP: plain 2% yogurt w/ peppermint stevia & cocoa nibs
RECIPE SWAPS
Here are some of my favorite sugar swap recipes w/ no added sugar:
protein bites (recipe link)
froyo bark (recipe link)
chocolate chia pudding (recipe link)
chickpea cookie dough (recipe link)
banana bread muffins (recipe link)
3-ingredient banana bread cookies (recipe link)
pumpkin spice nice cream (recipe link)
fruit sorbet (recipe link)
freezer fudge (recipe link)
chocolate magic shell (recipe link)
FAQ
Q: If I really want something sweet, can I use sweeteners?
A: Yes. I recommend stevia or monk fruit since they are zero-calorie, naturally-based sweeteners. Use them only sparingly since they can keep you programmed to like foods with intense sweetness. Aim to avoid artificial sweeteners like you would find in pink (saccharin), blue (aspartame), and yellow (sucralose) packets.
Q: Can I ever eat sugar again??
A: HELL YES! 👏 This isn’t just about avoidance. It’s about being awake. Making choices of when to enjoy sugar on your own terms. You controlling it & not the other way around. My favorite personal solution: SOCIAL sweets/treats/alcohol which is about eating in situations that bring JOY.
Stay tuned for next week to help kick the cravings to the curb with some fun science backed tricks! 💫
