Two more day until 31 days of awesome!  This is just me prepping myself. In fact, I’m a bit nervous.  Habits are habits and after years as a health coach I know all too well how hard habits are to break.  Interesting, though, is how nervous (and excited) I am considering I do this at least once a year, if not more.  I am reminding myself how good I feel after about week 2 — and quite frankly I feel so good I always seem to vow that I’ll abstain from sugar and alcohol forever!  Perhaps, I’m still working towards that.   It is crucial, though, to ensure you’re ready — not just in mind but in actual time.

Clear your cabinets — This may seem silly but unless you know how strong your will power is, I encourage you to clear your house of the things you’re trying to stay away from.  It’s easiest for me because both myself and my partner are partaking, but if you have a household or roommates — then make a section of the cabinets and the fridge specifically for you.  And, in all seriousness, if you are embarking on a sugar detox but continuing to allow your children to consume crazy amounts….well, then perhaps this sugar detox will be a wake up call.  Please remember the only job a child has is to know when they’re hungry — they should have ZERO power when it comes to the grocery store.  Don’t fret — a child will never starve themselves.   Clearing your cabinets may involve you scrutinizing those ingredient lists to determine sugar.  Natural sugar (like in milk and plain yogurt) will show up on the sugar grams but you will find the ingredient list is your only go-to to determine added sugar.  Sugar is sugar is sugar so no matter what type — if it’s in the ingredient list then it’s added sugar. 

Go Shopping — Best have food on hand.  Anything without an ingredient list is safe but remember what ingredient lists you don’t have access to (ie. lunch meat from the counter…so much sugar!) In addition, you will find fruit juices (most notably OJ) will not list sugar but rather the ingredient list says “100% orange juice.”  I call serious bullsh!t and encourage you to never, ever drink any OJ unless you’re squeezing it yourself.  OJ gets to follow entirely different labeling laws because there’s so many ingredients they wouldn’t even be able to fit it on the carton.  Try not to overdo it (as food waste is a serious problem) and plan on shopping once/week to keep things simple. It is advisable for all sugar eaters to abstain from grains with “enriched” or “vitamins and minerals” in the ingredient list.  This is most of your grain and cereal aisle.  Grains: Rices (rice cooker can be your best friend) and cereal with simple ingredients like Uncle Sam, plain oats, shredded wheat or Wheatabix; crackers like Wasa or Ak-Mak.  Dairy products: Use that ingredient list to buy simple, real foods without sugar like plain yogurt (greek is a tough one plain so go for regular), cheese, milk (go for full-fat if you like it), Daisy cottage cheese (compare those ingredient lists to Western Family…world of difference). Fruit and Veggies: ALL!  My encouragement is to buy organic based on the EWG’s list below and yes, include potatoes if you love ’em like me.  I don’t eat a lot of meat (unless it comes in the form of the wild game in my freezer) but most good cuts do not have sugar, although lunch meat is quite high.   PB with only salt and peanuts in the ingredient list and definitely increase your beans to stay full!!  Look at your shopping cart.  Do you have all 5 food groups represented and in variety?  If you don’t then you’re missing something.

http://www.ewg.org/foodnews/?gclid=CJiYs4PKg8oCFdgPgQod2OUD1w

Focus — It is very easy to try to pack in as many New Year’s resolutions as you can considering 2016 “is going to be the best year ever for me!”  As we all know, most of us fail.  So if you have committed yourself to a sugar/alcohol detox then concentrate on that fully.   By all means, include more healthful behaviors like becoming more active or getting more sleep because all of that is connected.  So, take this next month and relax.  Turn all screens off earlier than you normally would.  Try and get into bed earlier than your usual time or try getting up earlier.  Stretch every day.  Take a walk outside after dinner.  This detox is just not about abstaining from sugar…it’s about rejuvenation.

Work Prep — Misery loves company and it has astonished me over the last few years working with clients who have told me the hardest part about behavior change: the workplace.  It’s amazing how much sabotage can occur at the workplace so be ready!  I’ve worked very hard to try to help folks get their workplaces to adopt food policies at work (no candy, cookies, chips, pop, etc.) but that’s a slow go.  So, in the meantime stock your drawers.  Do not be shy about bringing copious amounts of snacks to fill your drawers and the work fridge.  Buy 10 pieces of fruit to place in a bowl on your desk each Monday and eat two pieces each day.  Have a bowl filled with whatever nut you love (Brazil nuts for me) on your desk to compete with Judy’s candy bowl down the hall.  Are there any birthday parties planned at your office? Plan on going for a walk at that time.  Take a detour away from Judy’s desk each day.   Have copious amounts of tea available and bring in your own hot pot-boiler.   I bought a TON of loose tea to make sure I have on hand so every time I get a sugar craving, I’m going to make myself a cup of tea.

Eat — I’m not joking.  Eat.  If you are not getting the proper vitamins and minerals your body needs each day then you force your body to send you signals that are comparable to the Lil’ Shop of Horror’s Venous Fly Trap: “Feed me Seymour!” Our bodies need gas — and they need a consistent stream of nourishment. When we fill our gas tanks appropriately and in balance your brain will not get signals that we often misinterpret.  Just like my tea habit, have a plan to eat something specific when you get your craving. Make a new habit and make it with cream over sugar if you’re game 🙂

Hunker Down — Do not be surprised in the first days, first week or even two weeks that you suck.  You won’t feel good and you’ll be grumpy and you may get frustrated with other things easily that will make you want to throw in the towel.  I’m telling you…prepare yourself and your loved ones.  Sugar is an addiction just like any other and the withdrawals will come in many shapes and forms.  Hunker down, grab a book, and plan on being very solitary and silent for the first two weeks.  Don’t plan any major outings, don’t think you can go to a party and be fine.  Just prepare yourself.

I’m definitely not saying it’s going to be easy…but it will be worth it.