Breaking a Sugar Addiction in 21 Days

This is  week of firsts.

Well, one big one…

I’m going to Vegas for the first time! It’s also my first time playing in a softball World Series (the reason for the trip).  And I play first base!  It’s going to be a marvelous week.

Atlanta Night Riders Softball

I have a couple of fun things planned for the blog while I’m gone (stay tuned for an awesome giveaway Wednesday!).  Today is the first treat – my friend Kenny and I met in grad school.  As class clowns devastatingly beautiful straight A students, we were instant friends. 😉

Kenny came to me asking for help with a sugar addiction and I instantly identified with the struggle.  If you’ve been reading for a while (or since last week), you might have noticed I have a ridiculous sweet tooth myself.  I’ve posted tips I use for managing it:… 

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Coca-Cola’s Anti-Obesity Campaign + WIAW

Coca-Cola is fighting obesity?!


Something feels fishy.

When you make your money by selling sugar… can you really be an anti-obesity voice?

[pullquote align=”left|center|right” textalign=”left|center|right” width=”30%”]”The biggest single source contributor to child and adult obesity in the USA is sugar-sweetened beverages,” says Barry Popkin, a nutrition professor at the University of North Carolina-Chapel Hill.[/pullquote]


Monday night Coca-Cola will begin airing a two-minute video on several national cable networks,  It talks about the range of beverages produced by Coca-Cola, and how they voluntarily began offering water, juice, and lower calorie options (let’s not talk about the additives in diet drinks…) in schools.


Sugars in soda


Damage control?  Most certainly.  But should we complain or be happy they are making a positive move, regardless of the motivation?


This WIAW post is terrible.  I admit it.  I’m doing what I can to eat anything at all in order to recover from this stomach bug.  There weren’t any real “meals, ” so I’m calling them all snacks.

I did eat all of this randomness with blessing from my trainer:


Be sure to click here to head over to Jenn Peas and Crayons to get to see everyone else’s (more appetizing) meals!



Snack 1:

I wasn’t sure what to expect from my stomach when I woke up, but I figured kombucha green tea and a couple of Go Raw Spirulina Super Chips.

Go Raw crackers



Snack 2:

Crackers stayed down so I decided to move on to bread.  Half an English muffin made by my mom with TONS of peanut butter and some fig jam.  It was the jam.



Snack 3:

I had to go home (Mom’s Internet is down = deal breaker), but mom sent me with homemade matzoh ball soup.  I swear this is the perfect sick food.

Mom makes the best matzoh ever.  And we’re not Jewish.

Matzo Ball Soup


I chased that with a Lemon-Ginger Kombucha.  Reed’s was a new brand to me.  I liked it, but Buchi Fire remains my #1.

Reed's Kombucha Lemon Ginger Raspberry



Snack 4:

Right before my next feeding, I got an email from my concierge that a package had arrived.  My iHerb delivery!!!  I shuffled down to collect it, and made snack #2 with some of its contents.


iHerb order

  • Peanut flour
  • Growing Naturals’ Chocolate Protein Powder (SO good!)
  • CarbRite bars
  • Collagen
  • Probiotics
  • Resveratrol (antioxidant… and “supposedly” anti-aging)
  • Creatine (I’m going to try it… stand by)


If you haven’t tried peanut flour or the Growing Natural’s rice protein yet, I highly recommend both!  Use code USO924 for $5-10 off your order.


The thing about being sick is that you end up carb-loading.  I needed some green and protein to help me heal!  A green smoothie bowl with my replenished protein powder was in order.


healing green smoothie

Healing Green Smoothie

  • 2 C raw spinach
  • 1 scoop chocolate protein powder
  • 1/2 banana
  • 1/2 in piece fresh ginger
  • 1 stick fresh cinnamon (or 1/2 tsp ground)
  • Pinch of Guar Gum
  • Ice + water, to taste
  • Toppings: pomegranate arils and oats


I put it all in the Vitamix and let it run until I had “ice cream.”

FYI: banana and ginger are both tummy-soothers, cinnamon is anti-bacterial, and pomegranates are antioxidents!



Snack 5:

Anything involving peanut butter sounded good to me today.  Apples are good for the tummy.  Naturally I needed to have both.

Mom had been telling me to eat Greek yogurt for the probiotics… that sour-ish taste didn’t appeal to me, but I finally found a way I could do it: Apples and zucchini with Peanut Yogurt Dip.


Peanut Yogurt Dip

Peanut Yogurt Dip

  • 1/4 C Greek yogurt
  • 2 T peanut flour
  • 3-4 drops liquid Stevia
  • Unsweetened almond milk (to desired consistency, ~2 T)



Meal 6:

I don’t know why this sounded good, but I wanted something chocolate.  I mixed up the dregs of a cottage cheese container with 1/2 scoop of my chocolate protein powder and some almond milk.  Then I crushed a rogue bag of airplane pretzels on top.  Tasty.

Cottage cheese and chocolate protein


The protein count for the day: I have NO idea.

Don’t forget to join the Strange But Good link up this Friday!!! :)

What do you think about Coke’s anti-obesity ads?

What is your comfort food when you have a tummy thing?


Work It Out: Kitchen Edition

You can’t out crunch a bad diet.


Where’s the chocolate-lovers ab diet?!

Today’s Work It Out post is a little different.  Usually I feature a new workout technique, but this post-Thanksgiving week I’m being a little selfish.  I need to Work It Out in the Kitchen.  Like many others, I indulged throughout the Thanksgiving holiday.  No regrets – it was fantastic – but now I need to reset and not let that sweet tooth take over all the way into the new year.


When I start with the sweet tooth and red wine other indulgences it quickly becomes a habit.  At one point I was eating dessert after every meal… including breakfast.  What works for me is to go cold turkey (pun intended) to reset myself.  I’ve done this in the past through my favorite cleanse, but I haven’t gotten to the “emergency” point yet.  This time around I’m going back to the basics.


Leading up to Christmas I’m going to be doing a Kitchen Workout in addition to my normal routine.  This isn’t about weight loss (my new diet is actually focused on gaining – more on that tomorrow).  The Kitchen Workout is about eating to fuel your body properly.  Eating clean makes me feel energized, keeps my skin clear, and improves my ability to focus.

The following guidelines are what works for me.  For example, I know that I can’t have just a little sugar and stop.  Therefore, I’m cutting it out.  I also know that I can’t be too strict on myself or I’ll go full-speed in the opposite direction.  A Saturday “cheat day” will be employed. :)


The Kitchen Workout

  • Eat clean – minimize processed foods
  • Cut out the sugar (except fruit)
  • Limited dining out
  • Keep sodium to a minimum
  • No drinking on “school nights”
  • Stick to complex carbs
  • Eat small meals throughout the day
  • Take in plenty of protein to feel full and build muscle
  • Incorporate vegetables into each meal


Who else wants to join in the Kitchen Workout?

A good support/accountability network is a big part of staying on track!  Feel free to steal the #KitchenWorkout graphic and show your clean eating pride!  I’ll be sharing some new recipes, as well as more tips for holiday survival.

To get started, check out these posts for more ideas on eating clean:


For some initial food ideas?  Here are a few clean recipes that won’t leave you feeling like you’re missing anything:


Maple TVP “Oatmeal”


 Crab Eggs Benedict, Lightened Up


Grilled PB&J with Tofu Peanut Butter


Tzatziki Chickpea Tuna Salad


Mexican Crustless Chickpea (Vegan) Quiche


Fig and Edamame Kamut Berries with Sriracha-Lime Vinaigrette


150 Calorie Microwave Chocolate Protein Cake


Chewy Granola Cookies


The holidays have begun!  I’ve been invited to a cookie swap… I’m taking my granola cookies so I know I have a healthier option.  Can’t wait to see if anyone knows they are better for you!

Did anyone try the bicep moves Jody shared last week?

Are you making an effort to keep it clean over the holiday season?


Gobbling Up 13.1

If I don’t like turkey, what exactly am I earning?


Wine is more like it!


By the time you are reading this, I will (hopefully) be done with Atlanta’s Thanksgiving Half Marathon.  I am starting in the first group at 7:30am and – if I managed to stay with my pace team – I will be done by 9:15am.  Forget turkey at that hour; I’m earning Waffle House!



Rather than wax poetic about the millions of things I’m thankful for (really, I am), I thought I’d offer you something a bit different.

3 Tips for Thanksgiving:

1. Don’t sit in you great aunt’s chair.  Trust your instincts (and your nose).  That can’t be clean.




2. Watch out for the beans.  You don’t want to be mistaken for that chair, do you?

3. Don’t make yourself miserable.


Bite #367 of that pie will not taste any different than bite #1.  You’ll be trying to get rid of those leftovers for days anyway.

Click here for a few tips on keeping the gluttony under control… and an idea for using some of that leftover pumpkin puree. 😉


In conclusion, I…


Happy Thanksgiving!!

How did all the runners do?

What is/was the BEST dish of the day?

Pumped Up Frapp

Yes, I realize it is getting cold… 


…but it’s hot after I come in from running!

A couple of weeks ago I posted about Peet’s coffee (and how to help a hangover).  I’m still enjoying the samples they sent and used it in this coffee treat.  I brewed mine strong and added a bit of cinnamon.  Then turned it into a frappuccino frozen coffee beverage.

Most recently, I enjoyed it in a Pumpkin Frappuccino.

People clamor to a certain coffee chain every fall for their Pumpkin Latte, but have you seen the nutrition info on those drinks?

The sugar content (38g in a tall… that equals 9.5 teaspoons!!!) is so high that you would be better off drinking a Coca-Cola (28 g in a 8.5 oz).



My pumpkin frapp?  Sugar free, my friends.

The holiday season means an increase in sugary baked goodies.  This pumpkin frapp is one way to save yourself some unnecessary sugar so you can have another cookie.

Not a coffee drinker?  Still tempted by treats?  Here are a few other ways to help.


Keep Your Sweet Tooth in Check:

  • Eat regular meals with healthy amounts of protein and “good” fat.  This will keep you full longer so you’re less tempted to snack on treats.
  • Bring your own baked goods (BYOBG) to parties.  Use sugar alternatives in your treats (Stevia, Xylitol, bananas, pumpkin, dates, etc), or simply offer to bring a vegetable dish to ensure there is something healthy to nosh on.
  • Brush your teeth or pop a piece of gum when you are done.  That refreshing minty taste signals to your body the meal has ended.
  • Drink LOTS of water.  It makes you feel full and helps flush the junk out when you do indulge (you know we all will at least once).
  • Don’t deprive yourself.  It will drive you crazy and can lead to over-eating.  Have tastes of “worthy” food items.  For me, worthy = homemade chocolate cake.  I’ll have  a slice of that and pass on the grocery store cookies my lazy co-workers bring to the potluck.


Remember: the more sugar you eat, the more you crave it.  Try not to sugar-up in the morning and it will be easier to turn it down throughout the day.

Try these Pumpkin Zucchini Muffins for breakfast – only 5 g of sugar and they pair well with a certain frapp. :)



“Pumped Up” Pumpkin Frappuccino

  • 1/4 C pumpkin puree
  • 1/2 C coffee (chilled)
  • 1/4 C unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1 handful spinach (optional)
  • 1/2 tsp vanilla extract
  • 1/4-1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/8 tsp nutmeg
  • 4-5 drop vanilla stevia (or sweetener of choice)
  • Shake of salt
  • Ice + water, to taste

Put all ingredients in a blender and mix until smooth.  Top with cinnamon and nutmeg… maybe a little whip if you have it.  



This weekend I’m going on my last (and first) long run before the Thanksgiving Half.  #nervous

What are you up to this weekend?  Anyone running races?

How do you keep holiday (over) eating in check?  I’d love to hear your ideas!