No-Sugar
May Challenge
π Namaste Atha Sangha!
Welcome to the 'No-Sugar May Challenge'!
Letβs get addicted to bettering ourselves!
We all recognise the excessive amount of added sugars in our diets, and it's time for a change. Instead of going completely sugar-free this month, our goal is to reduce our intake of sugars from processed foods and desserts, opting for healthier alternatives.
Take this challenge as a pathway to enhance our health and mindfulness.
Broad Guideline:
For the next 30 days, we commit to avoiding added sugars, embracing whole foods and natural sources of sweetness. We'll get into the habit of reading labels, become more mindful of our food choices, and reap the rewards of improved health.
What-To-Eat:
Ensure a balanced diet by incorporating lean protein, whole grains, vegetables, and fruits to maintain stable blood sugar levels - no spikes / no crashes!
* Fruits & Veggies: Whole fruits (not juices) such as apples, bananas, berries, oranges, grapefruits, kiwi, etc. Dried fruits without added sugars. All fresh and frozen vegetables, including leafy greens, broccoli, cauliflower, carrots, bell peppers, etc.
* Whole Foods: Whole grains such as brown rice, quinoa, barley, oats, whole wheat pasta, etc. / Whole grain bread (check labels for added sugars).
* Legumes: Beans (black beans, kidney beans, chickpeas, lentils, etc.). / Tofu and tempeh.
* Nuts and Seeds: Almonds, walnuts, cashews, peanuts, etc. / Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, etc.
* Plant-Based Protein: Sources such as pea protein, hemp protein, soy protein (tofu, tempeh), etc.
* Animal-Based Protein: Lean meats such as chicken breast, turkey, and fish (preferably grilled, baked, or steamed). Eggs (boiled, poached, scrambled without added sugars).
* Dairy Alternatives: Unsweetened almond milk, coconut milk, soy milk, oat milk, etc. / Unsweetened vegan yogurt (check labels for added sugars).
* Fats and Oils: Olive oil, avocado oil, coconut oil, etc. / Avocados, olives, coconut (unsweetened), etc.
* Drinks: Herbal teas (without added sweeteners) / Black coffee or unsweetened milk coffee.
* Stay hydrated: Drink plenty of water (still or sparkling) to stay hydrated to reduce cravings.
To-Avoid:
* Added Sugars: Avoid foods with added sugars, such as colas, beverages (Starbucks vanilla latte!!), fruit juices, biscuits, sugary cereals, and processed and packaged snacks labeled as "low-fat" or "diet" (often contain added sugars for flavour).
* Hidden Sugars: Be wary of hidden sugars in seemingly healthy foods like sports drinks, flavoured yogurt, sauces, crisps, pasta, bread, and condiments.
* Artificial Sweeteners: Avoid artificial sweeteners as they can still trigger sugar cravings and may have negative health effects. Artificial sweeteners such as aspartame, sucralose, saccharin, etc.
Replacements (IN MODERATION):
* Natural Sweeteners: Replace added sugars with natural sweeteners like honey, maple syrup, or stevia.
* Whole Fruits: Use whole fruits to sweeten dishes and snacks naturally.
* Homemade Snacks: Prepare homemade snacks like energy balls or trail mix using natural ingredients.
* Spices: Use spices like cinnamon or vanilla that add flavour but also sneakily mock the 'feeling' of consuming a dessert.
Ayurveda POV:
* Do Not - combine fruits with dairy products or other cooked foods. Eat fruits as a separate snack.
* Make lunch your biggest / heaviest meal (between 12-2pm). And dinner the lightest (before sunset or atleast 3-4hours before bedtime).
* Eat in a peaceful calm manner.
* Sip on CCF tea (Cumin, Carom seeds, Fennel) or some digestive teas 30mins post meals.
* When to drink water: 250-300ml warm water when you wake up. 30mins before meals - 30mins after meals - before shower - before going to bed.
Tips:
* Meal Planning: Plan your meals and snacks ahead of time to avoid temptation.
* Mindful Eating: Pay attention to hunger and fullness cues. Donβt over-eat to avoid the post-meal slump or under-eat to avoid cravings & brain fog.
* Stay accountable: Do not blame family, friends, events, parties. No one else is responsible for your choices, but YOU!
Look Out For:
* Withdrawal Symptoms: Some of us may experience sugar cravings or withdrawal symptoms initially. Stay hydrated and focus on whole foods to manage cravings. Go for a walk, listen to music, quick Surya Namaskar rounds to focus on something more productive!
* Read Read Read Labels: Read food labels carefully to identify hidden sugars and make informed choices.
Support:
Let's create a supportive and non-judgmental environment here.
Donβt beat yourself up if you fall off the wagon.. come back and start again!
Share your victories and challenges to inspire and motivate others - we will all have our up & downs - but we are here to cheer and motivate each other to stay on track.
And remember - Change is hard at first, Messy in the middle & Gorgeous at the end!
Let the 'Sugar-free May Challenge' begin!
Let's do this, Atha Sangha! πͺ
(If you would like to get more details related to this challenge / receive support / recipes / share your journey / be a part of the bigger community of wellness-enthusiasts - Get in touch!)
|| Lokah Samashta Sukhino Bhavantu ||
(May All Beings Everywhere Be Happy and Free)
||OM||