I’ve been sugar-free for a couple of years now (honestly, it’s been so long I’ve lost track!) and while it takes attention it is SO worth it! My first round of sugar-free living was in my early 20’s. I was having some health issues and after much research decided to try kicking the sugar habit. Even though I didn’t think I was eating “that much” sugar I intuitively felt it was having an impact on my health and decided to experiment with cutting it out. After a few days the results were undeniable. Among other things, I had more energy and less dizzy spells, so sugar-free was definitely for me! Fast forward to pregnancy, a divorce, and a quest to live life to the fullest.. all that sugar-free mumbo jumbo went out the window. However, over time I saw my health decline again and knew that I must return to my sugar-free lifestyle if I wanted to truly live my best life.

So, here we are! I’m now almost 40 and overall I feel better than I have in years. While going sugar-free is only one component in the changes I’ve made to help me realize this level of health I know it is a HUGE contributing factor. How? Because when I have eaten sugar inadvertently I can feel it immediately and it isn’t pretty!

So, how exactly do I stay sugar-free in a world where sugar is in almost everything? How do I maintain a balance of mindfulness and health conscious living while creating a vibrant, fun, full life? The short answer is intention. That is, I create an atmosphere where I am destined to live the sugar-free life I intend because it is supports my highest, healthiest, most fulfilled self. I love chocolate and dessert so I make sure I have accessibility to sugar-free versions of my favorites at all times, especially in situations where I know I’ll be surrounded by sugar! I’ve also made a point to not even give myself the option of one bite of my son’s dessert because I know it won’t lead me to how I really want to feel!

First things first (besides committing to no more sugar!), get smart on alternative sweeteners. Just because something is “sugar-free” or “no sugar added” doesn’t mean it's healthy. Many alternative sweeteners have just as many negative side effects as sugar and can be damaging to your brain and microbiome. So, read up! If you’re wondering where to get started, here is one of my favorite links. While I prefer Monk Fruit and Stevia there are other safe and healthy options, so experiment around and find what best suits your tastebuds. Also, note that various brands of the same sweetener may have a different taste profile or other added ingredients, so if you don’t like one, keep trying! Setting a foundation for your journey is the best support you can give yourself. It will be time, money, and energy well spent! I do, upon occasion, have some raw honey or pure maple syrup. I just make sure to keep it minimal and really enjoy it when I am partaking.

One really simple way I support my sugar-free intention is I carry no sugar added chocolate with me to events where I know I’m going to want something sweet. For instance, I used to love putting peanut M&Ms in my popcorn at the movies. Now, I carry Lily’s Almond Chocolate Bars with me to put in my popcorn while catching a flick. Voila! I get the feeling of my favorite treat minus the sugar rush and crash. To be honest, most of the time you can find me with a chocolate bar in my bag whether I’m going to the movies or not. Always be prepared!

Another major landmine for me is visiting my parents. I know there will be sweets galore, many tied to childhood memories and feelings of nostalgia, so I go prepared. Honestly I might as well be geared up for combat when I enter their home! So, I plan accordingly. Depending on how long I’ll be there I take a bag of Monk Fruit for baking, Lily’s bars and chocolate chips, liquid stevia drops (I like the Trader Joe’s brand) and of course plenty of Bulletproof Collagen Bars (they can easily sub as a dessert in a pinch).

Around the house we keep plenty of Lily’s and Bulletproof sweets on hand. I’m talking everything from chocolate bars and chips to Lemon Cookie Collagen Bars to hot cocoa and beyond. It really does help to be prepared when a craving for something sweet hits!

If hot cocoa is your thing Bulletproof has a great go-to option. However, I often make my own with almond or coconut milk, unsweetened cocoa powder, and a few drops of liquid stevia. It’s delicious and super simple ( and my son LOVES it!). Speaking of kids (or the kid in you), liquid stevia can be added to iced tea and unsweetened non-dairy chocolate milk too. It’s great for dissolving into those liquids that dry sweeteners may not fully dissolve into.

Okay, enough about sweets, now on to the uncommon places sugar likes to hide. First up, sauces. Any sauce, unless specifically labeled “no sugar added” most likely contains sugar. So, read those labels! If I’m at a restaurant I generally steer clear of sauces and dressings of any kind just to be on the safe side. Oil and vinegar is a perfectly good salad dressing and while it may not be the fancy sans the sugar dressings you can make at home it will do just fine in a social setting when you’re out and about. Tomato sauce is another culprit. Many tomato sauces, whether bought at the grocery or being consumed in a restaurant, contain sugar to cut the acidity of the tomatoes. So, if you’re opting for something of that variety be sure to ask or skip it altogether!

Next up, bread and other baked goods. Now if you’re living that Bulletproof life chances are you don’t eat bread anyway (or at least not often). However, if you are on the grain train be sure to inquire about the ingredients. Most bakers use at least some sugar in their goods and that’s a no go here. The carbs are already going to break down into sugar so why add more?! I like to make my own bread at home with almond and cassava flour but if you’re not into that maybe research other options like Siete or Simple Mills. I know Mikey’s has some delicious raisin English muffins sweetened with stevia and grain-free. Boom! One of my other favorites is Base Culture Paleo Bread.

Dairy is another big one. If you like yogurt or non-dairy milk be sure to look at the sugar content because they almost always sneak it in there. My preference is So Delicious Unsweetened Coconut Milk Yogurt. If for some reason I need to sweeten it up a bit I just add a few stevia drops. Delicious! I also enjoy unsweetened Califia Farms toasted coconut milk. It has a bit of monk fruit, perfect for a bowl of rice or to pour over fresh fruit and nuts.

While it may be fun to indulge in a drink every now and then, if you’re going to live that sugar free life you’ve got to do it mindfully. Choose low sugar distilled liquors like tequila and vodka and if mixing, opt for a low sugar mixer. I prefer club soda with a squeeze of lemon or lime, olive juice, or, as a special treat, some freshly squeezed grapefruit juice. If wine is your thing, a dry red is your best bet.

Finally, if I’m really in the mood for some brownies or a scone, I google paleo or grain free recipes online, swap the ingredients I prefer, and get to work. Most are super simple and in no time I have a homemade sugar free treat. Sometimes I even make extra and freeze the leftovers so I have a stash for when the cravings strike again.

Get all that? If not, here’s a recap:

1. Just say no. Commit to being sugar-free. That means no excuses. Even one bite starts the craving cycle again.

2. Experiment. Get educated about the healthiest sugar substitutes and play around until you find your perfect match.

3. BYOT (Bring Your Own Treats). Don’t put yourself in a situation where everyone around you is indulging in the fun of treats leaving you to hide in the corner or loathe your time there because you “can’t” join in on the fun. Bring your own (and maybe even enough to share!) and enjoy!

4. Read labels. Don’t assume anything. The food industry has made millions on getting people addicted to so called “healthy” foods by adding sugar. Be in the know!

5. Skip the sauce. Restaurants are notorious for putting sugar in sauces and dressings so, as in tip numero uno, “just say no.” Olive oil and vinegar are a match made in heaven for your salad (should you get one).

6. Drink clean. It’s no secret that alcohol breaks down into sugar. However, who wants to live life with no booze?! So, when you’re living it up go for unflavored distilled liquors (no sugary mixers) and dry wines. One of my favorite options - an extra dirty Belvedere martini.

7. Make your own sweets. The internet is a great resource for any recipe your heart desires. A healthier version of nostalgia awaits!

See, easy! No need to give up your favorite treats just because you’re giving up sugar. You’ve got this!

If this post resonates and you’re interested in more tips and tricks contact me. I truly enjoy sharing my experience and knowledge and would love to connect! I am currently available for personal and group coaching sessions and speaking engagements.