THE SWEETEST CHALLENGE
Skinny Ms. challenges you to eliminate all added sugar from your life. This means no refined sugar, natural sweeteners or artificial sweeteners. Naturally occurring sugars in fruits, vegetables and other whole foods are acceptable.
It’s important to read all the information below in order to make this a successful challenge.
Included below is a link to a shopping list with suggested food items.
Be sure to watch the video below and leave a comment with your thoughts. The video is over an hour in length but is well worth the time. It presents some interesting points for discussion.
This challenge will be done on a “good-faith” basis. Do this challenge for you.
Questions & Answers:
Q: The label on my bread says that it has 6 grams of sugar but the ingredients don’t mention any kind of sugar. Which do I follow?
A: Look at the ingredients for added sugars. Most all foods have naturally occurring sugars, even vegetables and dairy. Naturally occurring sugars are acceptable, they’re healthy.
Q: What if I slip?
A: Don’t look back, the past can’t be undone. Continue on with the challenge.
Q: Will I go through withdrawals?
A: More than likely you will experience some withdrawals. Sugar is very addictive and you will likely experience some side effects. It is possible to experience headaches, weakness and irritability. It will pass and typically takes 2-4 days to get through this phase.
Q: Can I eat raisins or dates?
A: Again, read the label. If there is no added sugar in the ingredients label…enjoy in moderation. Raisins, along with 8 walnut halves, are a great mid-morning snack.
Q: Does Skinny Ms. offer any dessert recipes without added sugar?
A: Yes. All of our desserts are made without refined sugar but most have some type of unrefined sugar added, such honey, sucanat or coconut palm sugar. Here are a few of our most popular desserts that are made without any added sugar…Quinoa Protein Bars (be sure to leave off the chocolate), Fudge Brownie Bites and Peanut Butter-Yogurt Dip. Click here, for these No Sugar Added Dessert Recipes.
GUIDELINES
- Foods that have added sugar of any kind are not allowed. You might be surprised to learn that sugar has many names and is often disguised in the ingredient lists. You may have noticed many foods now advertise as having No High Fructose Corn Syrup. What manufactures don’t promote is that in place of the corn syrup is likely another form of sugar. Reading the fine print on ingredient labels is absolutely necessary for this challenge. Here is a list of 50 different names used for sugar.
- No added natural sugars or sweeteners of any kind, to include: honey, molasses, stevia, agave nectar, coconut palm sugar, xylitol, maple syrup, etc.. This is important in order to start to enjoy the real taste of foods. Love affair with the ‘S’ Word is an informative post about sugar and its effects on the body.
- No added refined sugars (white sugar, corn syrup, brown sugar)
- No added artificial sweeteners (Truvia, Splenda, Nutrasweet, etc.)
Basically, if it has added sugar or sweeteners, of any kind, do not eat it.
Note: Again, when we say no sugar, we mean no added sugar. There will be naturally occurring sugars in milk, plain yogurt, fresh vegetables and fruit, that’s okay. The idea is to give up ADDED sugars that are in most all processed foods. So when you read a nutrition label, look at the actual list of ingredients, NOT the percentage of sugar per serving (unless you must do so for medical reasons).
Make it easier by doing the following:
Drink 6 (12 ounce) glasses of plain water each day, or 2.2 liters.
Consider drinking one nutrient-dense smoothie each day.
Select from fabulous, nutrient-dense smoothie recipes here.
Eat Fruit
Fruit contains plenty of natural sugars and is also an important part of any healthy eating plan. The possibilities are only as limited as your local grocery store. Also, fruit is a great way of naturally getting the sugar you might be craving and will help make this challenge successful.
DURATION
The challenge goes for one entire month. Remember, those who stick with the challenge for an entire month will benefit the most.
For a Shopping list, click here.
AFTER THE CHALLENGE
The goal of this challenge is to your break sugar addiction and lose excess weight and body fat.
We recommend after the challenge is over, switch from refined sugars to unrefined ones that have some nutritional value. For example, raw honey, sucanat, coconut palm sugar, molasses, sorghum and 100% pure maple syrup. All of these natural sweeteners have nutrients that cannot be found in refined sugar and artificial sweeteners.
Remember, even unrefined sweeteners can pack on the pounds if eaten on a regular basis. You’ll find all of our dessert recipes are made without refined sugar, so stop by after the challenge and enjoy one every now and again.
So what do you say? Will you join us? Leave a comment below if you are committed to this challenge.
GET SUPPORT!
You can interact with us on Facebook, and receive updated recipes to help you stay on track. You can also find recipes without added sugar on many of our Pinterest boards, here.
We promise, it will be worth it. Beat your sugar addiction now and lose unwanted weight!!
Learn more about sugar and its downside, Love Affair with The S Word!
Watch this video and give us your opinion:
I am in!:)
Anett, GREAT!
Perfect timing! I'm totally in! I've found if I stay active and exercise, I don't crave sugars as much. Hi ho hi ho to the gym we go!
. So excited!
Rebecca, YEAH!!!
We're equally excited! Keep us posted.
Don't have time at the moment to watch the video – but I am in. Need to bust the sugar addiction.
Deb, Let us know how it's going!
Wow, what a great challenge. It will be very challenging for me but I am IN!!!!!
Kristie, Thanks!!! Welcome.
I had to give up sugar in March because of health reasons. It has been the hardest thing I have ever done. I've been addicted since childhood! It is still a daily battle but getting much easier. I have found my body enjoys fresh fruits the way it used to enjoy candy and cakes! Watch out with dried fruits- they hide a lot of sugar! Good luck to everyone! You will also lose weight which is an added bonus!
Jill, Thanks for the positive comment!
It really works. It's hard if you have never even thought you can break away from sugar. You can do it!
I'm in. Cross your fingers for me!
Finger and toes crossed!
I'm in! This is perfect timing for me as well, getting married October 6th and want to feel/look great
Kelly, Great reason…YEAH!!!
Kudos to you all! I am not in, but we do limit our sugar intake. But I add jam to my homemade unswt yogurt (jam which we have been making w/the low sugar pectin). Just not ready to go completely off sugar. I am going to try those fudgy brownie bites too! Hope the fam likes them.
I'm all IN…I am hoping this does wonders for my weight and energy level!! I have started retaining fluid in my legs and feet and this is perfect timing for me!! Thanks for the challenge.
Stacie, You're welcome!! Happy you're in!
I'm in. Hopefully, this won't be too bad…i don't eat much i don't cook from whole foods myself.
I will start this challenge Monday September 6th………..I can remember years ago when I was off the sugar addiction….I felt good and never craved it…it is time to happen again.
Cindy, You're so right! See ya on the 6th!
would i be able to drink all the smoothies you have listed while pregnant – was looking at the cleanse and wake me up smoothies
Jennifer, I'm not sure about those two…please check with your doctor first. The rest of the smoothies are fruit, yogurt, etc. Also, some contain green tea which has caffeine. Caffeine should be avoided.
Thanks for such in depth info! I've been praying for the motavation to quit sugar!!!
Jen, You're very welcome! Keep us posted….:)
Tough one, but I love a good challenge!! I know I can benefit from it for sure!!
I am not able to watch the video right now. I am in too. Thank you for all the information and recipes.
I love this site, and I am not trying to be a downer…seriously. But I just don't see how this is possible, or if it's even a good idea. Most of us are working mothers with a lot of commitments. What will we say… "No, my darling daughter, I cannot have a bite of that treat you want tos share with me"? Or, "Sorry mom, can't enjoy your dinner with you"? Or, "Sorry my best friend, I cannot sample that new recipe you worked so hard on"? No, I think the key is to eat healthy and exercise in a way that lets us connect with the world around us. To do otherwise might make our bodies a bit healthier, but compromise our emotional health. We need a healthy mind, body, heart and soul to really thrive in this world!
Yes, you can. You can do it for a month…. just say no. For a month. What if you HAD to give up sugar?
I did this a couple of months ago. I'm a mom of a toddler. I will swear to you that the first week was hard but then I felt better and had more energy than i have ever had!
Shannon, Thank you so much for your feedback. Here's the reason we're doing this challenge: sugar for millions of people is an addiction and one that is extremely difficult to break. I can attest to this because I was once a sugar and diet soda addict. This challenge is about breaking the habit and ridding our bodies of its negative side effects, for example, weight gain, diabetes, insomnia, etc.. We believe it is imperative to our health to know what we put in our bodies, and label reading is one important way to accomplish that. I totally understand your concern about family and friends. This is how I recommend handling the situation you mentioned: let everyone know you are engaging in this challenge and would like their support and invite them to join in. I've found this typically works, especially with those close friends and family members. Even if this challenge is done at 90%, you are still doing your body an enormous favor! Any improvement made by reducing added sugar is a win, win. I sure you'll join us!
It's possible, and honestly it's a lot easier to say no after that week of your body saying "HELLO?!?!?!?! CAKE PLEASE?"
Your body, mind, and emotions will be at their peak if you are getting rid of sugar, and staying on top of eating healthy with exercise.
Trust me, I know. Because I got off track last week and feel like crap today.
hmmm…I see the need…I'll try…
Love the challenge!!! I have to admit I started with a cleanse at the end of July that included No sugar,no artificial sweeteners. Wasn't sure I could do it w/o the sweeteners. I did it!!! Still off of it. I loved my creamer in my coffee. Now can't go back…I tried and it just didn't feel right
so I am so in. Fruits help with the withdrawals. I did feel weak, experienced body cramps. After a few days…I felt awesome. In one month I lost 11 lbs. So if I can do it….I know you can too. It's a commitment to yourself. Love yourself and you too will do it:)
I'm in – although this one scares me! I need a boost to add to my running plan, so I'll do my best…
I'm in!!
I'm very excited about this……knowing there are others out there doing this too! I've struggled with pre-diabetes, high cholesterol & overweight issues for 10 yrs. and it has been a struggle. Sometimes the more I try, the more I eat. I'm in & knowing that there is also a group out there to support each other, makes it all that much more fun! Did I actually say "fun"???
I am in also, need to break the artificial sweetner habit.
Linda, Great!!! Artificial sweeteners are the pits!
I'm in, really need to do this!
Renee, GREAT! I think everyone could benefit.
I'm in. I will definitely need the support. Sugar has too much hold over me!
Linnea, Giving up added sugar literally changed my life for the better. I'm free of refined sugar for over 4 years. I read labels on everything and it takes less than 10 seconds to spot sugar by any name. So happy you're in!
Yes I am in !
Dal, WELCOME ABOARD!
I'm in. I've been turning to sugary sweet foods too much lately.
I'm in on Tuesday! This is so going to be incredibly hard. I'm a sweet tea and soda addict. I know that I need to give up added sugars so I have to do this for me!!
YES, I'm IN! It'll help me so much knowing that all of you are working on this with me.
I'm in!
I am in!
I'm nervous, but I'm going to give it my best shot!!! (tossing out the candy corn now!)
I'm in! It's something I've wanted to do for a while so why not start now?!? I gave up diet soda a week ago so lets keep this ball rolling!
Every tooth in my head is a sweet tooth, but I'm going for it! I tired of the highs and the plummets that follow from eating sugary treats off and on all day! Fingers crossed; here it go! Thanks for the motivation!
What is bad about Splenda?
I'm in! I'm sugar free except raw honey. I can live without it for a month
I'm in! Although I printed your recipe for glazed sweet potatoes the other day and just bought all the ingredients!
Starting tomorrow, I’m in! Thank you for doing this now when I need the motivation!
Deb, You are so welcome! Glad you're in!
I'm in. I eat and crave sugar constantly. I'm super nervous but I'm going to completely and fully commit myself to this challenge. I will start Labor Day and continue through October 3rd. I can't wait to see what happens.
I'm in. Starting the fire fighting academy on Tuesday and this is the perfect way to kick it off.
Gonna try it — my biggest thing is equal in my coffee. We'll see if the sugar is an issue as I don't add it to much.
I'm joining!
I'm in.
I'm in, but starting on the 3rd…..too tough to start on a birthday party day LOL.
I' addicted to sugar, help!
Mac, Be sure to read the post and you'll get lots of info there. We will be giving tips throughout the month, so be sure to go to our facebook page.
Shanna, We have total faith that you will be successful!!! You're so right…do this for you!!
Jean, And we are! I'm working on a peach cobbler without added sugar…not sure how it will turn out. I'll be posting something yummy with peaches so so tuned. It's more fun when everyone gets involved.
Grace, YEAH!!!
Shella, So happy you're in!
Joni, Good idea! You'll do it!!!
Carla, You're so welcome! My fingers are crossed for you.
Holly, That's a great idea…give up both at the same time!
Patti, Splenda is totally processed and enough time hasn't passed to know what effects it may have on our health. To be on the safe side, give up all artificial sweeteners and added sugars. After the challenge, stick with unrefined sweeteners and enjoy in moderation. Just a suggestion!
Michelle, You sure can. I love raw honey but I'm in right along side you!
My husband and I did a detox diet for a week. No bread, meat, dairy, or added sugar. We ate great foods and after 3 days I felt and slept better than in a long time. As a bonus I lost 3 pounds. It made me much more conscious of what we and our kids were eating. It's not that hard and it's actually saved us money because we aren't buying processed junk!
Amy, Whoops! A lot of people are starting on Tuesday after the holiday. Just saying.
Jj, I know exactly…it's true how much better we feel without it.
Dandi, Good idea…we're excited for feedback as well.
Sara, WOW…I'm impressed!!! You're right, perfect kick off. Congratulations!
Sue, WELCOME!
GREAT!! Glad you're in!
Kathy, YEAH!!!
Tammy, Great!
Ok – I'm in Just went to the store and read a lot of labels – pretty eye opening. Found a good variety of things and already eat fruits and veggies a lot. Hardest things seems to be the hidden sugars in sauces, salad dressings etc… What does everyone do for salad dressings? I love a raspberry vinaigrette and such – any ideas?
SAS, I always, 100% of the time make my own. What about using extra-virgin olive oil and either red wine vinegar, balsamic vinegar or lemon juice with some herbs, crushed garlic and a little black pepper? You can even make a nice creamy dressing with buttermilk.
I use 5 parts oil to 3 parts vinegar or lemon juice for vinaigrette. Sometimes I'll add 1 tablespoon Dijon mustard. Not sure what part of the country you live in, but in the south they now sell DUKE's Mayo without any added sugars or sweeteners…DELISH! By combining buttermilk, Greek yogurt, mayo and tossing in some dill and black pepper…you've got one yummy dressing. The possibilities are endless.
I only make my own…squeeze fresh lemon, EVOO, balsamic or Organic Apple Cider Vinegar,salt pepper, sometimes I will add Kirkland No Salt Spice (but not sure about added sugar in that one!) and sometimes I shake it up with a little dijon & Agave Nectar. I have gotten used to it and love the freshness of my own dressings. I also have used a stick blender to blend lemon juice, garlic (both fresh), avocado, EVOO and the same seasoning above for a creamy dressing I then mix it into the salad and bring it to the table that way…always gets raves. Try Rasberry vinegar and oil, not sure about the sugar though. Prepared dressings are the worst!
I'm in yet I know it will be extremely difficult. Luckily, I don't enjoy sweets. Lets hope I lose a few pounds along the way.
Monica, You can do it!!!
There's absolutely no way I'd have the willpower to do this. Even if I could get myself to stay away from refined sugars and natural sugars like honey, I'd feel way too deprived if I couldn't at least use Nectresse (made from Monkfruit extract and real sugar).
You're basically saying the only things allowable are plain proteins without anything added to them and fruits & veggies. I'm lactose intolerant, so smoothies with milk or yogurt can't happen.
Best of luck to anyone who gives this challenge a try.
Hey Becca, How are you doing? Smoothies with plain almond milk and coconut milk should work. Only foods with sugar added and listed as such in the ingredients, aren't allowed. Hope you're doing well…drop me a line.
gale
I'm in. I have to go back on my candidate diet since I have gotten off track the past few weeks. People that think they can't do this, you can! The way I have to eat is to avoid all sugar including fruits and veggies like beets and carrots, no grains or starches, diary and even more restrictions. If I can do that then you can avoid sugar for a month. Once you get past the first week it will be a lot easier and fruit will satisfy your sweet cravings. Good luck everyone!
Thanks for the positive message!
I did a 30 day no sugar challenge a couple months ago and felt amazing! However it's so easy to fall back into bad habits when its an addiction. So heck yes I'm in for another. I'm also doing the total body transformation for 12 weeks. Can't wait to see the results.
Mandy, Good for you! Keep us posted.
I'm in! Thanks for the motivation & the incredible resource of solid, valuable information! I'll start Tuesday. I just hope I'm not setting myself up for failure as Tuesday is also my first day back to school. I teach middle school special education, so sugar breaks are frequent in my normal routine! Actually, maybe this is the BEST time to start. New school year, new me!
Bobbie Jo, I think you're right…New School Year, NEW YOU!!!
I started today. This is a great challenge. Have been eating pretty well the last weeks, but have gone off on occasional days. This is it for a month. I know if you eat healthy, real foods and get rid of the processed and white's it is a good way to live, to stay off the highs and lows of the sugars and learn to have new favorite foods. Loved that video…even though most was no surprise to me, still an eye opener!
I am also going to go sugar free and false sugar free for the month.
I've been doing your challenge for three(!) days and I think it's awesome. My only food with added sugar is Weetbix in the morning which adds to 1 gram of added sugar. I don't like oats, I have four kids so I don't have time to prepare sugar free breakfasts. I think this is an awesome challenge – I always thought I was a chocolate addict but I'm not missing the chocolate … it's actually the sweetness that I crave. I am eating fruit when I feel like something sweet. And almonds when I would usually grab a sweet biscuit. Thanks for the challenge – it's been fun so far and I know I can last one month!
PS I have about four kilos to lose after baby number four; do you think this will help me lose those stubborn kilos too?
I am joining now.
Could you please let me know if maple syrup is okay to eat. A friend gave me a sugar free recipe but it does have some maple syrup. THANKS!
Cassandra, Actually maple syrup, although natural, is still defined as a sugar.
Andrea, YEAH!!! Keep us posted.
Cassandra, The challenge should help with the four kilos!
Thanks so much for the feedback.
Debbie, Welcome!!!
Cindy, It truly is an eye opener! Glad you liked the video. Thanks for your feedback.
Cindy, I agree!
I would love to be a part of this challenge!!
Desiree, Join us!
I will never give up raw honey, too many health benefits and has kept me free from sinus infections for over a year. Good to see people give up refined sugar and artificial sweeteners which are both so bad for our bodies. I'm not sure why honey would be on the no no list. Unless its the fake stuff of course.
Cheryl, It's about breaking the sugar addiction and then gradually re-introducing unrefined sweeteners, like honey, back into the diet…in moderation.
I'm in, just finished day 2 and it is easier than you would think and I used to have 2 sugars in my cup of tea. I am actually shocked at how many products have added sugar but it is good to actually think about what you are eating.
Teri, I agree. Keep us posted.
4 lbs down already! This is a great challenge.
Kella, YEAH!!!
Does alcohol have added sugar? Wine?
Wine has naturally occurring sugar. Read the labels to make sure there is no added sugar.
At this time it seems like Drupal is the preferred blogging platform available right now.
(from what I've read) Is that what you're using on your blog?
No, not sure what Drupal is.
My sister and I are going to start this challenge January 1st. I'm not a coffee drinker but I love ice tea. Little nervous about giving that up for 30 days!
Melissa, You'll do fine!!!
Thanks for the reply! Is Almond milk ok. I drink the vanilla unsweetened.
Melissa, Definitely….no sugar added is fine!
Going to be hard with a family of 6 but I AM IN! Maybe my ways will transfer to the kids and hubby!
I am so IN on this! My goal this year is to lose 50 lbs!
I'm in
I'm in
I'm starting today. An interesting thing I read is that sugar can be a bigger culprit in heart attacks than cholesteral. Sugar causes inflammation, which is what is behind the cause of heart attacks.
Kali, Crazy…but makes sense.
My doctor said that my cholesterol is up BECAUSE my carb intake (i.e. sugar) is too high.
Mar, So are you in?
Kristin, The point of this challenge is to cleanse the body of added sugar and sweeteners. It’s amazing how addicted we are to sweeteners. Ending the addiction can be life changing. It’s really up to you if you choose to use stevia, we are recommending no processed powders of any kind.
I am in. I have tried to cut out sugar once before. I did it for 6 weeks but it was so hard without support or motivation. I love your site. Lets kick this habit for good.
Aaaah man, I just made a batch of the No Bake Energy Balls to kick start my healthy eating….but they contain raw honey :/
Tina, Leave out the honey…they are sweet enough w/o it.
I'm sorry, but will you please clarify the "No added natural sugars (honey, molasses, stevia, etc.)"…it reads to me that honey would not be allowed, but the recipes contain honey. Am I wrong?
Thanks!
Tina
Tina, Honey is not allowed. Eliminate honey from any of the recipes that contain it.
I'm in, more than ready to try it out
)
Perfect timing! Count me in!
I'm in!! I need to do this!
I am IN. I don't skome, don't drink coffee or tea or alcohol but I'm addicted to sugar any kind. I know this will be really hard…
Shelly, Not in this challenge…it’s about getting your body and taste buds used to not having that added sweet taste.
Curious as to why you lump stevia with honey and molasses. There are no calories in stevia.
Teresa, It’s not about the calories with our challenge, but about cleansing your body of sugar cravings and beginning to cut back on added sweeteners.
I'm in! January 7… Day 1 for me.
Does organic sugar count as an added sugar?
Yes, it does count as added sugar. For a sweet dish with no added sugar you would use fruit, dates or any other naturally occurring sweet addition.
Kalie, Yes!
Kalie, Yes it does.
Day 17 here – glad to see there are others who have gone before or are still working on it. Had one slip when I included a small drizzle of honey on pancakes (daughter really wanted to eat pancake breakfast with Daddy).
It's amazing how hard this is! Restaurants in particular are very challenging… I find that I have to plan what I'm going to eat before showing up at the restaurant.
(I'm 2 lb down, so looks like it's breaking through my plateau)
My taste buds have changed a lot. I can taste subtle things in foods that I had pretty much lost any appreciation for. I sometimes wonder if my tongue had a coating of sugar stuck to it preventing me from tasting things fully.
Fruit tastes amazing now.
Brett, Thank you so much for keeping us posted on your progress. It’s nice to get feedback and learn how no added sugar can actually effect taste buds.
Wow, I just watched the lecture. That’s some pretty scary (but valuable) information to be armed with. Thank you SO much for sharing this, my health (and that of my family) will definitely be benefiting from the changes that are about to come of this. Wow.
I'm already doing it for lent
. But since I don't really miss it, I don't think I will start eating it again.
I just saw this on Pinterest and know it's easier when you have others in on a challenge supporting each other so, I was wondering if anyone was going to start this challenge again soon?
I am in!
Jenna, GREAT!!! Tomorrow we will be launching our latest challenge, 4 Steps to Weight Loss Challenge. This challenge will include the No Sugar Challenge. Keep us posted!!
How do I join?
Nic, You just did. When are you starting?