the Easter there was no sugar

Unfortunately, Easter falls smack-dab in the middle of our ‘No-Added-Sugar’ Challenge. Sorry, guess you’ll have to pass on inhaling all that extra sugar this year (insert sarcastic voice). Seriously, don’t we all regret that (first/second/third…) bag of jelly beans?

(If you’re really that broken up about it, there’s nothing stopping you from stashing a bag to eat May 1. It’s your sugar rush, not mine.)

Back to Easter. Andrew and I have done baskets for each other every year since we got married, and for the last four or five years we’ve spent the holiday with his grandmother in Indiana. I happily fill their baskets and–let’s be real–most of mine. Andrew throws a couple surprises in for me, too. He’s actually a fantastic gift-giver; over the years I’ve gotten floral running tights, stacks of books, a beautiful journal and tons of ‘healthy’ treats like fun granola, energy bars and specialty chocolate.

This year, I wanted to show everyone how easy it is to find no-added-sugar items for everyone’s Easter basket! After a quick trip to Wegmans and TJMaxx, (and grabbing some of our own items from around the house), I put together some ‘themed’ baskets:

For the ATHLETE:

Obviously, this one is near and dear to my heart, and features some of the items that will go into my basket. New running socks, dry shampoo, hemp seeds, Evoke ‘Athlete Fuel’ cereal, Sunbutter (no added sugar version), a KIND fruit bar and a BondiBand sweat band. (You can get 10% off your order at BondiBand with my coupon code ‘healthypineapple.’) To read my post on how AMAZING these sweat bands are, click here.

2. For a WOMAN:

I had grandma in mind when I built this one, although it’s not exactly what she’ll be getting, since she reads the blog! EOS hand lotion, nail file and polish, Bath and Body Works shower gel, Tom’s bar soap, a tea sampler and a lavender shave gel as well as a KIND fruit bar and a lemon Larabar. Since MY grandma isn’t doing a sugar challenge, I got her a couple treats, too, that aren’t shareable so Andrew and I won’t be tempted.

3. For a MAN:

I don’t know about your hubby, but mine LOVES his everything-flavored bagels, so these pretzels were a must-buy when I saw they didn’t have sugar. Also in the basket: an adventure book about the Adirondacks, ‘manly’ hair gel, my favorite Project 7 gum (gotten get that everything-breath fresh!), beard soap and a trail mix.

4. For a CHILD:

I realize this basket is a little anemic and girlie, but bear with me. I grabbed some of my favorite childhood books, colored pencils, KIND fruit bars and a little board book I intend to give my bestie’s daughter when we see them just before Easter. Kids are perhaps the easiest to satisfy, as small stickers, toys and trinkets will fit into plastic eggs. I’m always a huge fan of books as gifts for any occasion, and coloring books are all the rage these days.

Happy Easter-basket filling!

tips for surviving a sugar challenge

Welcome to Day 2!

I started my morning with a banana and 1 T almond butter and coffee (with about 1/2 tsp sugar, my norm) before an epic 8.5 mile run. I don’t think I’ve run that far all year! I followed that up with two eggs scrambled with a little goat cheese atop a slice of toasted Ezekiel bread and 1/2 C Kale Blazer on our way to church. Afterward, the family decided to go to Red’s, a local ‘burger and hot-dog’ 50’s joint with WAY too many options on the menu–we were all overwhelmed! But, I always appreciate variety and opted for a chicken souvlaki salad, water with lemon and passed on the baskets of fries on the table. So proud of Andrew–he ordered his burger without ketchup and drank water, too.

Before we get too far into this challenge, I thought I’d add some helpful hints gleaned from both my experience with Whole30s and as a dietitian. I hope they’re helpful!

Keep it all in perspective. You decided to give up added sugar for 30 days, not your lifetime. Nor did you just get diagnosed with a fatal disease, lose a loved one or become a prisoner of war. It’s 30 days of eating healthier foods, skipping sweets, making a few tweaks to established routines and–hopefully–feeling a lot better in the end. You will get through this.
Keep your motivation high and the whining low. Instead of focusing on what you can’t eat, focus on all the delicious things you can. Surround yourself with others who want to eat well, and try new recipes.
Easter is but a day, and NOT about sugar. Because Easter falls in April this year, you’ll have to pass on all the candy going around. But–did you really want to binge on mediocre chocolate eggs and pseudo-stale marshmallow bunnies? First of all, there are so many things you can put in an Easter basket besides candy (blog post with ideas coming tomorrow!), and Easter isn’t about the bunny or eggs or candy, anyway. If you still need more convincing about giving up your jelly beans, see number 1, above.
Out of sight, out of mind. Put those treats away! Throw them out, give them away or otherwise stash them somewhere other than your pantry. Hopefully you’ve already relocated all the sugar-containing items (candies, chocolate, baked goods, dressings, etc.) to somewhere you won’t ‘accidentally’ consume them.
Plan ahead. I can’t say this enough. Whether you’re watching what you’re eating or simply eating, planning meals ahead of time streamlines your whole week. Check out my Meal-Planning 101 for my method and helpful hints.
Read your labels. Scour ingredient labels for sugar in all its forms, including honey, molasses, high fructose corn syrup, dextrose, agave, etc. Sugar is hiding in sweet and non-sweet things, like condiments and spaghetti sauce. Once you find some go-to brands without sugar (or other additives you should avoid, like soy), it will get a lot easier.
Be prepared. Don’t leave home without an RxBar; I don’t! RxBars, and other no-added-sugar snacks, like Larabars, compliant beef jerky, nuts and dried fruit come in handy if you’re out running errands later than you thought. Also, don’t be afraid to bring your own meal to gatherings; it may be awkward to bring a salad to your in-laws’ when everyone else is having pizza, but at the end of the day, you’re in charge of your own health.
DON’T substitute sugar for sugar. If you usually snack on a candy bar or rice krispie treat at your desk in the afternoon, don’t simply replace that with a Larabar. Sure, fruit-and-nut bars like Larabars have more nutritional value than a candy bar, but you aren’t helping yourself overcome that sugar craving. Instead, eat a larger meal at lunch or bring a non-sweet snack, like veggies and hummus.
DO substitute non-sugar for sugar. If you’re like me and always want something sweet before bedtime, opt for a fun herbal tea (unsweetened) instead. Or replace your lunchtime soda/sweet tea/diet drink/juice with a seltzer water–they don’t have added sugar or artificial sugar and add a little bubbly and flair to any meal.
Embrace something new. Use these 30 days to not just subtract added sugar, but to also add something healthy to your life. For some of you, that’s eating more fruits and vegetables. For others (myself included!), it might be something that relieves stress, like meditation or exercise or reading. Make these 30 days the BEST 30 days!

Meal-Planning 101

Meal-Planning 101: Breakfast, Lunch, Dinner and Snacks

Getting started
1. Have your planner/schedule handy
2. Piece of paper for writing down your menu
3. Know what you already have in your fridge and pantry
Questions to ask yourself
1. How much time will I have to eat?
2. Will I need to drive/walk while eating?
3. How much time will I have to prepare dinner?
4. Do I need to eat any meals away from home?
Plan your meals and snacks
1. Include carbohydrate, fat and protein in each
2. Ensure your meals match your schedule (ex. will you need a microwave?)
3. Include variety by meal, day or week
4. Ensure you have enough plastic containers for your meals
Choose a day to grocery shop
1. Helpful to bring a grocery list and your meal plan to the store
2. Be sure to cool and chill foods properly after returning home
3. Don’t forget plastic snack and sandwich bags!
Meal Preparation day
1. Start with a clean kitchen and plenty of room to work
2. Budget 3-4 hours to prepare all your food
3. Begin with items that need to bake (ex. muffins or chicken)
4. Keep cold items in fridge until you use them
5. Helpful to focus on one item at a time (ex. assembling all your bags of trail mix at once)
6. Don’t forget a water bottle and cooler bag with ice pack if necessary
Store Safely
1. Chill items within 2 hours of removing from fridge or cooking
2. Chill quickly by placing hot items in the freezer for 10 minutes
3. Be sure meat is cooked completely
4. Cooked items last 4-6 days in the fridge; best to prepare the day before you plan to start your week of meals (i.e. prep on Sunday to begin eating Monday)
Methods:
1. Plan meals only for your busy days/days you aren’t home
2. Plan breakfast, lunch and snacks only
3. Plan and prep dinners only
4. Plan and prep breakfast, lunch and snack, prep dinner (up to point of cooking)
5. OK to have the same menu all week; change it up the next week