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Cutting back on sugar - need ideas

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JennP
LIF Adult

Member since 10/06

3536 total posts

Name:
Jenn

Cutting back on sugar - need ideas

Ok, I'm tired of being tired all the time and I can't stand this muffin top anymore.

I am eating too many sweets and empty calories.

I need some low carb ideas. I know from precedent that I feel and look better when I eat more protein. However, I am not a meat person at all. I don't care for chicken and meat does nothing for me except for turkey/regular bacon, hot dogs, and the occasional cheeseburger.

I do like avocados, so I work them in when I can.

Breakfast is a challenge. I need QUICK and on the go because I teach in Brooklyn and I do not take a lunch period. I just eat quickly at my desk.

For lunch I am pretty good - it's usually a salad with spinach, tomatoes, chickpeas, chicken, etc.

We are so busy at night that sometimes I don't even eat dinner, or if I do it's triscuits and cheese. Then I will wake up starving.

Please share what has worked for you (with regards to lowering sugar.)

Posted 4/10/18 10:17 AM
 
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NervousNell
Just another chapter in life..

Member since 11/09

51970 total posts

Name:
..being a mommy and being a wife!

Re: Cutting back on sugar - need ideas

For breakfast hard boiled eggs are good for grab and go.

You can also make egg cups in muffin tins- egg, cheese, veges, bacon, whatever you want to add. Then pop them in the microwave when ready.

Also, Jimmy Dean makes these egg frittata things that come frozen in a two pack. They are yummy, low carb/sugar and easy for work

At home, I eat scrambled eggs with cheese and a side of bacon. Half an avocado with that will really fill you up from the fat.

Definitely eat dinner if you can, because otherwise like you said, you wake up starving.
Even if it's something small.
I know you said you aren't a big chicken fan, but a rotisserie chicken at the supermarket or Costco/BJs. will make a few meals for the week even if you make it into chicken salad.
Do you like fish? Tuna?

I like to snack on pepperoni and cheese and nuts when watching sugar.
It's filling.

I've tried to start watching sugar as well... from what I am reading, it's so much worse for you than fat and cholesterol even. It leads to all sorts of inflammation in the body, and THAT is the real enemy to your health.




Message edited 4/10/2018 10:59:16 AM.

Posted 4/10/18 10:50 AM
 

shadows
LIF Adult

Member since 1/10

4635 total posts

Name:

Re: Cutting back on sugar - need ideas

I'm also not a big meat person - but I love fish and eat a ridiculous amount of it - do you like fish? Salmon is so easy to cook and tasty. I love the little seasoned tuna pouches too - virtually no carbs and they are like 70-80 calories. We also love Applegate Andouille chicken sausage - so good!

Salted almonds as a snack instead of crackers, pretzels, etc. Yes they are high calorie, but just so much better for you than the empty carbs. Just don't eat a million at once, lol.

For the sweet cravings - i keep 100% unsweetened baker's chocolate in the house and have a square at night. Yes, it's bitter, but so healthy and low-sugar, and I've grown to really love it! Gives the essence of chocolate w/o the sugars and carbs. Put a dab of PB on it if you have to :)

I am obsessed with hummus and eat it on low carb wraps (Joseph's brand).

Eggs, cottage cheese, plain greek yogurt, avocado are things i eat pretty much every single day.

I also occasionally eat fake-sweetener stuff - Quest bars and Halo Top ice cream - i know many don't like stuff like that, and that's totally understandable. They work for me as a treat here and there.

I really don't eat breakfast, but Nell's suggestions sound great.

Other than that, DH and i keep no crackers, cookies, bread, etc in the house. Our pantry is VERY sad looking lol. But I really think just not having that stuff around is 1/2 the battle!

Posted 4/10/18 11:15 AM
 

NervousNell
Just another chapter in life..

Member since 11/09

51970 total posts

Name:
..being a mommy and being a wife!

Re: Cutting back on sugar - need ideas

Some snack ideas.
I have only made the strawberry cream cheese bites, but they are soooo good. I made them with blueberries instead once too.

Low carb snack ideas

Message edited 4/10/2018 11:24:34 AM.

Posted 4/10/18 11:23 AM
 

SusiBee
. . . . .

Member since 3/09

8268 total posts

Name:
S

Re: Cutting back on sugar - need ideas

I eat breakfast at work,so I usually tote along 2 hard boiled eggs.
Mid-morning I have plain greek 2% yogurt with frozen fruit on top. This way I don't have any added sugar from fruited yogurts. The 2% milkfat keeps me way more satisfied than fat free.

I also keep fresh fruit on hand, when I need something sweet but don't want added sugar.
A little dark chocolate goes a long way, but I can easily eat a lot of it so I don't keep it around.

We just discovered Killer Dave's whole grain breads.
Delicious. Thin sliced is 2 WW Freestyle points. Does not taste or have the texture of diet bread.
Toasted, with some peanut butter, yummy. Didn't miss the jam at all.

We cut out a lot of pasta, potatoes, rice, but do eat some in moderation. We eat more protein and vegetables. I keep a supply of home made turkey meatballs in the freezer, tuna and salmon burgers from Trader Joe's, so there is always something that can be made in a hurry.

Posted 4/10/18 12:15 PM
 

PitterPatter11
Baby Boy is Here!

Member since 5/11

6978 total posts

Name:
Momma <3

Cutting back on sugar - need ideas

Your best bet to preplan your meals. It takes a lot of work upfront, but the benefits will be huge and it will become second nature.

I did IIFYM from May-October and it was really eye opening. My biggest issue is grazing, while prepping meals and I have more or less cut that out entirely.

As for increasing protein, you can look at non-meat products: yogurt, cheese, cottage cheese, nuts, eggs, etc. I would aim for .8x your body weight.

I would encourage you to look into an activity tracker. I have a Garmin watch and it buzzes when I have not moved around in a while. It really keeps you mindful to keep moving during the day.

For breakfast, I make oatmeal with milk, PB, and piece of fruit (banana and/or berries).

I also think it is important to not be too restrictive. I really think that is the reason why so many people fail. Small changes are really what matter. If low carb is something you will not be able to maintain long term, start small. A lot has to do with portion size and the food you make available to yourself. Get a food scale to get an idea of serving sizes - especially for treats. I eat ice cream regularly, but I make sure I only take one serving (88g). I eat peanut butter, but again make sure I take 16g and not 40g.

If you want to know more specifics about IIFYM. let me know. I like it because it does not label foods as good or bad.

Posted 4/10/18 12:35 PM
 

starbrightgirl8
LIF Adolescent

Member since 1/16

537 total posts

Name:

Cutting back on sugar - need ideas

My favorite high protein breakfast is plain Greek yogurt with frozen berries and chia seeds. I throw it together in the morning or the night before, and by the time I eat it the berries are a little defrosted and they mix well with the yogurt. Delicious with no added sugar.

Also, sometimes instead of the chia seeds I do almond butter, which is delicious too.

Posted 4/10/18 1:59 PM
 

MrsT809
LIF Adult

Member since 9/09

12116 total posts

Name:

Re: Cutting back on sugar - need ideas

Posted by starbrightgirl8

My favorite high protein breakfast is plain Greek yogurt with frozen berries and chia seeds. I throw it together in the morning or the night before, and by the time I eat it the berries are a little defrosted and they mix well with the yogurt. Delicious with no added sugar.

Also, sometimes instead of the chia seeds I do almond butter, which is delicious too.



I do a similar chia seed jam. Just throw together some oj, a bag of frozen berries, and chia seeds and let it thaw in the fridge overnight. I put that on steel cut oats with some pecans for a delicious, quick breakfast. Sometimes I just use store bought all fruit jam and throw in hemp seeds for added protein. I love hemp seeds in my yogurt too.

When I had a long commute i used to just pack a container with dry cheerios and almonds to snack on during my drive. Then I'd eat a yogurt or oatmeal during my first prep.

Posted 4/10/18 2:09 PM
 

kris01
LIF Adult

Member since 10/06

1727 total posts

Name:
Kris

Re: Cutting back on sugar - need ideas

Have you ever heard of Arbonne’s 30 days to healthy living?
Arbonne is an anti-aging skincare and wellness company. They have a nutrition kit where you follow a diet to eliminate allergenic and toxic ingredients that are in specific foods and in your gut.
During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
You replace two meals a day with their delicious plant based protein shakes, have 2 snacks a day and then 1 clean meal which included lean protein, good fats and good carbs (brown rice, quinoa, sweet potatoes.
I’ve been following this as an 80/20 lifestyle for over a year now.
In March I followed it 100% and lose 8lbs, feel less bloated, my skin looks better and I sleep better
PM me for more info. I can send you what a typical day looks like, what is included in the kit and how to save 40% and receive a free gift from a list of skincare & nutrition items.

Posted 4/10/18 4:09 PM
 

NervousNell
Just another chapter in life..

Member since 11/09

51970 total posts

Name:
..being a mommy and being a wife!

Re: Cutting back on sugar - need ideas

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



I'm looking to cut down on sugar, not my will to live.

Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon

Posted 4/10/18 4:12 PM
 

kris01
LIF Adult

Member since 10/06

1727 total posts

Name:
Kris

Re: Cutting back on sugar - need ideas

Posted by NervousNell

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



I'm looking to cut down on sugar, not my will to live.

Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon



True!!! but there is a lot of sugar in these and sometimes it's not only sugar that affects your health/weight etc.

Posted 4/10/18 4:19 PM
 

PitterPatter11
Baby Boy is Here!

Member since 5/11

6978 total posts

Name:
Momma <3

Re: Cutting back on sugar - need ideas

Posted by kris01

Posted by NervousNell

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



I'm looking to cut down on sugar, not my will to live.

Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon



True!!! but there is a lot of sugar in these and sometimes it's not only sugar that affects your health/weight etc.



I feel like people should really look into programs that are a long term lifestyle change - small changes really do add up. There’s no reason to cut out entire food groups.

You can eat pasta just stick with the serving size - 56g weighed dry. Add some turkey meatballs and a side salad and you have a healthy meal. Portion size is really key.

Also look into increasing your NEAT (non exercise activity). Do simple things like setting step goals. Parking a little farther from the store. Using the stairs.

Posted 4/10/18 7:18 PM
 

NervousNell
Just another chapter in life..

Member since 11/09

51970 total posts

Name:
..being a mommy and being a wife!

Re: Cutting back on sugar - need ideas

Posted by PitterPatter11

Posted by kris01

Posted by NervousNell

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



I'm looking to cut down on sugar, not my will to live.

Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon



True!!! but there is a lot of sugar in these and sometimes it's not only sugar that affects your health/weight etc.



I feel like people should really look into programs that are a long term lifestyle change - small changes really do add up. There’s no reason to cut out entire food groups.

You can eat pasta just stick with the serving size - 56g weighed dry. Add some turkey meatballs and a side salad and you have a healthy meal. Portion size is really key.

Also look into increasing your NEAT (non exercise activity). Do simple things like setting step goals. Parking a little farther from the store. Using the stairs.



I find that even doing laundry, putting stuff away, cleaning, household chores adds a lot of steps to my day.

Posted 4/10/18 7:44 PM
 

JennP
LIF Adult

Member since 10/06

3536 total posts

Name:
Jenn

Re: Cutting back on sugar - need ideas

Posted by NervousNell

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



I'm looking to cut down on sugar, not my will to live.

Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon




Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon

Posted 4/11/18 9:20 AM
 

JennP
LIF Adult

Member since 10/06

3536 total posts

Name:
Jenn

Re: Cutting back on sugar - need ideas

Thanks for the replies everyone.

I do eat fish, and need to incorporate that into our dinner plans more often. DH is a super picky eater and only likes tilapia but I might try to introduce salmon.

I think I will make and freeze and some turkey meatballs this weekend. It's been a while since I have done that.

And now I need to google hemp seeds because I have no idea what they are.Chat Icon

Posted 4/11/18 9:23 AM
 

SusiBee
. . . . .

Member since 3/09

8268 total posts

Name:
S

Re: Cutting back on sugar - need ideas

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



That sounds a lot like Whole30.

Posted 4/11/18 9:32 AM
 

Sash
Peace

Member since 6/08

9423 total posts

Name:
fka LIW Smara

Re: Cutting back on sugar - need ideas

Crock pot Turkey Chili, Chicken Chili, Turkey meatballs, Steak (Season lightly with salt, pepper, then throw it in with Onions, Gravy packet, 1 cup of vegetable/beef stock (low sodium), Can of cream of mushroom).

Sirloin Burgers in between butter lettuce / portobello mushrooms; Butter lettuce can be uses for Fajitas, asian wraps or tuna salad

Salmon Burgers

Snacks:
turkey/Ham & cheese roll ups to snack on (use light mayo with some cilantro and lemon juice in it). You can roll it up in between lettuce or without.

Sugar free pudding, jello, cheese sticks, tomato and cucumber with cottage cheese; tomato and mozzarella, Ricotta with vanilla and truvia, Ricotta with vanilla, unsweetened cocoa powder; few chocolate chips and truvia packet; Celery with laughing cow cheese wedge

Breakfast Can be cooked beforehand- Sweet Potato, bacon, Egg Skillet; South beach cheesy frittata; Quiche egg cups; Hard boiled eggs, Omelets; overnight oats (have to be careful with wha you put in for sugar), Turkey or Canadian bacon


Message edited 4/11/2018 10:55:16 AM.

Posted 4/11/18 10:19 AM
 

NervousNell
Just another chapter in life..

Member since 11/09

51970 total posts

Name:
..being a mommy and being a wife!

Re: Cutting back on sugar - need ideas

Oh my latest snack is those little triangles of Laughing Cow cheese with celery sticks!
Those are great for snacking too

Posted 4/11/18 12:27 PM
 

Sash
Peace

Member since 6/08

9423 total posts

Name:
fka LIW Smara

Re: Cutting back on sugar - need ideas

Yes, I also spread the cow wedges on turkey and cheese, eating with carrots, cucumbers or tomatoes. I am not a fan of celery.

Posted 4/11/18 12:57 PM
 

BlueDiamonds
mommy to 3 boys

Member since 2/07

3885 total posts

Name:
proud mommy

Re: Cutting back on sugar - need ideas

Posted by PitterPatter11

Posted by kris01

Posted by NervousNell

Posted by kris01

During the 30 days you eliminate wheat/gluten, dairy, sugar, soy, alcohol & Coffee.
.



I'm looking to cut down on sugar, not my will to live.

Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon Chat Icon



True!!! but there is a lot of sugar in these and sometimes it's not only sugar that affects your health/weight etc.



I feel like people should really look into programs that are a long term lifestyle change - small changes really do add up. There’s no reason to cut out entire food groups.

You can eat pasta just stick with the serving size - 56g weighed dry. Add some turkey meatballs and a side salad and you have a healthy meal. Portion size is really key.

Also look into increasing your NEAT (non exercise activity). Do simple things like setting step goals. Parking a little farther from the store. Using the stairs.



As far as cutting out food groups, the idea of programs like this is to cut them out for 30 days and reintroduce them back one at a time. This way you will see what effects they have on your body. For example, by following this program, I was able to see that dairy causes me a lot of bloating and weight gain. So to incorporate that into my long term lifestyle, I've cut back on dairy tremendously (switched to coconut/nut based milks, etc). By doing that small change, I find that the weight I initially lost in those 30 days has really not creeped back on, which is what you would think would happen on a diet that's more "restrictive". The idea is NOT to eliminate all of these food groups forever. That would not be sustainable.

I've really cut back on my sugar intake by switching to more whole foods, less packaged. It does take more work to prep my meals and snacks but I find it worth it. I've also found some "cheat" snacks that are lower in sugar, that I can have on hand in case I get a sugar craving. The times I crave sugar are: when I am stressed and when I have not prepped my meals and snacks for the day. If you like fruit, stick with those that are lower in sugar like berries. And watch your dairy, products made with cow's milk can be higher in sugar (read labels). I find that hard boiled eggs and nuts are a great way to get protein and feel full/satisfied. For breakfast, I always do a protein shake. I have very little time to prep breakfast so this is quick for me and i drink it on the way to work.

Posted 4/11/18 5:02 PM
 

klingklang77
kraftwerk!

Member since 7/06

10248 total posts

Name:
Völlig losgelöst

Cutting back on sugar - need ideas

I like hard boiled eggs or egg salad. I also, love, love fish. My meals usually consist of a protein of some sort and a vegetable. I just don’t like carbs when I eat a meal. I’d rather concentrate on the protein and veg and have a carb here and there.

You said you liked burgers. Is there some sort of way you could do that without the bun or some sort of deconstructed burger? What about other forms of beef? How about chicken thighs?

ETA: Hummus with veggies.

Message edited 4/12/2018 3:11:05 AM.

Posted 4/12/18 3:07 AM
 

Sash
Peace

Member since 6/08

9423 total posts

Name:
fka LIW Smara

Re: Cutting back on sugar - need ideas

Posted by klingklang77

I like hard boiled eggs or egg salad. I also, love, love fish. My meals usually consist of a protein of some sort and a vegetable. I just don’t like carbs when I eat a meal. I’d rather concentrate on the protein and veg and have a carb here and there.

You said you liked burgers. Is there some sort of way you could do that without the bun or some sort of deconstructed burger? What about other forms of beef? How about chicken thighs?

ETA: Hummus with veggies.



I wish I didn't like Carbs.. Bread is my kryptonite.

We need to switch taste buds. That will solve our dieting dilemma Chat Icon

Posted 4/12/18 10:59 AM
 

klingklang77
kraftwerk!

Member since 7/06

10248 total posts

Name:
Völlig losgelöst

Re: Cutting back on sugar - need ideas

Posted by Sash

Posted by klingklang77

I like hard boiled eggs or egg salad. I also, love, love fish. My meals usually consist of a protein of some sort and a vegetable. I just don’t like carbs when I eat a meal. I’d rather concentrate on the protein and veg and have a carb here and there.

You said you liked burgers. Is there some sort of way you could do that without the bun or some sort of deconstructed burger? What about other forms of beef? How about chicken thighs?

ETA: Hummus with veggies.



I wish I didn't like Carbs.. Bread is my kryptonite.

We need to switch taste buds. That will solve our dieting dilemma Chat Icon



Oh, don’t be fooled. I love my wine and beer! Oh and Naan bread.

Message edited 4/12/2018 11:09:09 AM.

Posted 4/12/18 11:06 AM
 
 

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