Hi there beautiful (yes you),
Join myself and others as we prepare to do ‘Sugar Free September’, one month dedicated to reducing the amount of added sugar in your diet.
The only rule – For the month of September cut out all sugar* including any processed/packaged food that contains hidden sugar. If you can’t eliminate all foods containing sugar, check the Nutrition Panel, if it lists more than 5g of sugar per 100g, then put it back on the shelf.
Get even more involved by following me on Instagram and sharing your Sugar Free creations (meals, tips and motivational quotes) on Instagram by tagging me @rana_simplynourishing and using the hashtag #SugarFreeSeptember.
What do I mean by sugar? Well that is any of the following plus any food products containing the following.
Sugar, sucrose, fructose*, glucose, maltose, or any other simple carbohydrate with a name ending in “ose”, dehydrated cane syrup, cane sugar, dehydrated rice syrup, date sugar, rapadura, sugar-alcohols (maltitol, xylitol, sorbitol, mannitol), fruit juices, dried fruit, cane syrup, rice syrup, corn syrup, high fructose corn syrup (HFCS), confectioner’s syrup, treacle, molasses, golden syrup, honey, sorghum syrup, malted grain syrup, agave syrup, invert sugar syrup, stevia, natvia. And artificial sweeteners** such as nutra-sweet, sucralose, aspartame, acesulfame potassium, saccharin and neotame.
*Whole fruit is allowed but try and limit to one serve of fruit (preferably low fructose i.e. kiwi fruit, berries, lemon) per day.
** Make sure you check the ingredient list for artificial sweeteners because they may be listed even if the nutritional panel reads zero sugar.
Tips for success
- Clear out your pantry: Remove anything that contains more than 5% sugar (again check the Nutrition Panel), either chuck it out, give it away or put in a box and store out of sight.
- Once you have cleared out your pantry re stock it with healthy options so that you are more likely to choose a handful of nuts over a chocolate bar when you are craving a snack.
- Spice it up. You don’t need processed food and to create a delicious meal, instead season meat and veggies with herbs and spices. There are so many to choose from, some of my favourites are basil, coriander, rosemary, cumin, chilli, ginger, turmeric and cinnamon.
- Be patient with yourself. If your diet contains a lot of sugar then chances are you won’t feel great (think cravings and headaches) for the first 3 – 5 days of cutting out sugar. Give it time and know that this is only temporary while your body detoxes.
- Document your experience. When you get over the 3 – 5 day slump (which you might not even get), document how you feel. I’m talking about the increased energy, smoother feel of your teeth, clearer skin, better mood, etc. Referring back to this list of positive changes will get you through when you are struggling to pass on that cupcake at work.
- Tell others and ask for support. Know that you don’t have to do this on your own. Tell your friends, family and work colleagues that you are doing Sugar Free September so that they can help keep you accountable and/or join in themselves. You can also ask me questions on the Simply Nourishing Facebook page or share information with others doing the challenge.