Have you ever wondered how much of our day is driven by habits? These seemingly harmless routines, from our morning coffee ritual to the way we react to stress, can shape our lives in profound ways. Yet, the real question is, are we content with letting these habits dictate our actions, or do we strive to be the one in control?
Today we’ll explore the impact that habits have on our lives and consider what it takes to make the changes we need in our daily routines. By refusing to allow habits to rule our lives, we’ll discover how to create positive change and live more intentionally.
Understanding the Power of Habits
This year, Dave and I decided to give up refined sugar and white flour for Lent. Honestly, I didn’t believe we could really do it. Yet, it was only for a short period of time, so I was willing to make this “sacrifice.” On Ash Wednesday, February 14, 2024, we began. It was a bit of a learning curve for me because I had to figure out new ways to cook, shop, and plan for this “short-term” journey.
We cleaned out our refrigerator, freezer, and pantry, removing all temptations, tossing anything opened and donating the rest to the local food pantry, and we began down a road to healthier eating. I knew that cane sugar was in just about every processed food known to man, but I was still shocked to realize how slim our options were becoming. You pretty much need to make everything you plan to eat from scratch. So, that’s what we did.
This journey was not easy. It took at least a week to ten days to get the sugar out of our systems and just as long to get over the cravings for food made with refined white flour, but we did it. I’ve learned a whole new way of cooking and at the end of the Lenten season, we decided to continue with this eating plan because we really “felt” a difference.
Now that we are in a good routine, we’ve decided to give up dairy products as well. We realized that each time we ate dairy products, we didn’t feel good. I have always enjoyed eating cheese and I never thought about giving it up, but I’ll be the first to admit, I sure feel better without it in my system. I miss it at times and there is no substitute for real cheese, but at this stage of life, it’s more important to feel healthy.
So, just like that, fifteen weeks into this new lifestyle and we are creating new daily habits and feeling great. Never underestimate the power of habits. Habits play a significant role in shaping our daily routines and decision-making processes. Understanding the power of habits allows us to see our behavior patterns and empowers us to make positive changes in our lives.
You May be in a Habit Loop
The habit loop consists of three key components: cue, routine, and reward. The cue acts as a trigger that signals the brain to initiate a particular behavior or routine. This is followed by the routine, which is the behavior itself, whether it’s a physical action or a mental process. Finally, the reward is the positive reinforcement that follows the routine, satisfying a craving and reinforcing the habit loop. By understanding these components, we gain insight into how habits form and persist in our daily lives.
Recognizing Harmful Habits
Habits play a significant role in shaping our lives, and recognizing harmful habits is the first step toward personal growth and success. Let’s examine two common negative habits that can hinder our progress and impact our well-being.
Procrastination and Time Management
Procrastination, the art of delaying tasks, and poor time management are detrimental habits that can become deeply ingrained, limiting our achievements. The appeal of procrastination often comes from a desire to avoid discomfort or a fear of failure. This habit puts a roadblock on our path to success. By continuously postponing important tasks, we miss out on valuable opportunities for growth and development. Improving time management skills can help break the cycle of procrastination and pave the way for a more productive life.
Negative Self-Talk and Self-Limiting Beliefs
The stories we tell ourselves shape our reality, and if those tales are filled with self-doubt and negativity, they can hold us back from reaching our full potential. Recognizing and challenging these destructive thoughts is crucial for personal growth. By replacing self-limiting beliefs with empowering affirmations, we can break free from the negativity and unlock our true capabilities.
Establishing new, healthy habits is important for personal growth. Start small and gradually build new routines that align with your goals. These positive changes will create a domino effect, improving various aspects of your life. Stay committed and watch how these habits can transform your life.
Have you ever considered giving up sugar and refined flour to see how it makes you feel? The impact on your body and mind might surprise you. Dave and I decided to give them up for Lent this year. It’s not easy because sugar and flour are used in many of the products we buy each week. It requires a lot more planning and it costs a bit more money! Yet, the side-effects are sure worth the added effort.
By eliminating these ingredients from your diet, you can experience increased energy levels, improved focus, and even weight loss. Weight loss was not a goal for me, but it is for Dave and he is steadily shedding those extra pounds each week. It’s not just about what you’re removing; it’s about the positive changes you’re inviting into your life.
Making this shift can be challenging at first, but the long-term benefits are worth it. Say goodbye to the highs and lows of sugar crashes and embrace a more stable and vibrant way of living. Join me as we explore the effects of cutting out sugar and refined flour and discover a healthier, more fulfilling lifestyle.
“Those who think they have no time for healthy eating will sooner or later have to find time for illness.” – Edward Stanley
Understanding the Impact of Giving up Sugar and Refined Flour
Giving up sugar and refined flour can have a profound impact on our overall health and well-being. Let’s examine how eliminating these two ingredients can make you feel better in the long run.
The Effects of Sugar on the Body
When you consume sugar, your body experiences a rapid spike in blood sugar levels, providing a sudden burst of energy. However, this energy boost is often short-lived and followed by a crash, leaving you feeling tired and sluggish. The excessive intake of sugar can also lead to weight gain, increased risk of heart disease, and diabetes. By cutting out sugar, you may experience more stable energy levels throughout the day, improved mood, and better long-term health outcomes. It is not an easy process and I experienced symptoms of withdrawal for a few days.
Exploring the Risks of Refined Flour Consumption
Refined flour, commonly found in white bread, pasta, and pastries, lacks the essential nutrients and fiber present in whole grains. This refined product can cause a rapid increase in blood sugar levels, leading to spikes and crashes in energy. Over time, a diet high in refined flour can contribute to weight gain, inflammation, and an increased risk of chronic diseases. By replacing refined flour with whole grain alternatives, we noticed more stable blood sugar levels, improved digestion, and enhanced overall health.
Our Journey to Eliminating Sugar and Refined Flour
Embarking on the journey to eliminate sugar and refined flour from our diet during this Lenten Season was not an easy decision. We talked about doing just sugar, but quickly realized how much sugar is in refined white flour products so why not just eliminate them together? Initially, the challenges seemed a bit daunting, but the motivation to improve our health and well-being was the driving force behind our commitment. The realization that these ingredients were impacting our energy levels, mental clarity, and overall health pushed us to make a change.
Initial Challenges and Motivations
The first step in giving up sugar and refined flour was acknowledging the hold they had on our eating habits. In a routine health check-up, I discovered my cholesterol was a whopping 255, which is unheard of for me. I knew I had to do something to improve my health. Dave’s was high too, but not as bad as mine and since he wanted to lose some weight, we thought there’s no time like the present to make a life-style change.
Making the decision to cut out these ingredients meant reevaluating our relationship with food. We had fallen into some really bad habits and it required a shift in mindset and a greater understanding of the impact of these substances on our bodies. Learning about the inflammatory effects of sugar and the empty calories provided by refined flour was eye-opening and served as a strong motivator to make a change.
Transitioning to a Healthier Diet
Transitioning to a diet free of sugar and refined flour was a process that required patience and commitment. Meal planning and preparation played a crucial role in successfully transitioning to a healthier diet. By having nutritious options readily available, we were less tempted to reach for unhealthy snacks. Experimenting with new recipes and flavors made the transition more exciting and helped us discover a newfound love for wholesome ingredients.
Embracing this new way of eating has not only improved our physical health but also has had a significant impact on our overall well-being. The increased energy levels, and mental clarity are clear indicators of how eliminating sugar and refined flour positively affected how it makes us feel on a daily basis.
Navigating Social Situations and Cravings
Food cravings can be tricky to handle, especially when you’re trying to cut out sugar and refined flour from your diet. Here are some strategies to help you manage those cravings and stick to your healthier eating goals.
“Water is the most neglected nutrient in your diet, but one of the most vital.” – Julia Child
Strategies for Handling Cravings
Stay Hydrated: Sometimes, our bodies confuse thirst with hunger. Keep a water bottle handy and drink water throughout the day to stay hydrated and keep cravings at bay. I also use sugar-free hydration tablets with a glass of water and that really helps keep me hydrated.
Healthy Substitutions: Instead of reaching for a sugary treat, opt for healthier alternatives like fresh fruits, nuts, sugar-free yogurt with a drizzle of honey, or sugar & gluten-free blueberry muffins. These options can satisfy your sweet tooth without derailing your progress.
Mindful Eating: Take the time to savor and enjoy your meals. Eating mindfully can help you recognize when you’re truly hungry versus just craving something out of boredom or habit.
Plan Ahead: Prepare nutritious snacks and meals in advance so you’re not tempted to grab unhealthy options when cravings strike. I enjoy making sugar-free peanut butter protein balls which come in handy when you just need a little bite of energy. Having healthy options readily available can make a big difference in staying on track.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
Eating Healthy in Social Settings
Communicate Your Goals: Let your friends and family know about your dietary preferences and goals. This can help them understand your choices and offer support when you’re in social situations.
Choose Wisely: When dining out, scan the menu for healthier options. Look for dishes that are grilled, steamed, or roasted instead of fried. You can also ask for dressings and sauces on the side to control portions.
Be Assertive: Don’t be afraid to make special requests when ordering at restaurants. I do this all the time anyway because I’m such a picky eater! I find that most places are willing to accommodate dietary preferences, such as swapping out sides for a salad or requesting sauce-free dishes.
Bring Your Own: If you’re attending a gathering where you’re unsure about the food choices, consider bringing a dish that aligns with your eating plan. This ensures you have a healthy option available and can enjoy the social aspect without compromising your goals. Our family and friends know I always bring a nice fresh vegetable salad to our gatherings.
Navigating social situations and managing cravings can be challenging, but with the right strategies and mindset, you can stay committed to your sugar and refined flour-free lifestyle. Remember, it’s about progress, not perfection, so be kind to yourself along the way.
Sustaining Long-Term Health and Happiness
The decision to give up sugar and refined flour has not only brought immediate benefits but also promises long-term health advantages. We have experienced sustained energy levels throughout the day, free from the energy crashes that used to plague us after consuming sugary snacks or refined carbs.
We’ve also noticed a significant improvement in our mood and mental clarity. By eliminating these harmful ingredients from our diet, we feel more focused, alert, and overall, happier, not to mention, our cholesterol is down to normal levels again. It’s amazing how something as simple as changing what we eat can have such a profound impact on how it makes us feel both physically and mentally.
So, now that I’ve decluttered the pantry and we’ve rid ourselves of refined sugar and flour during this Lenten Season, we’ve decided to make this our lifestyle choice moving forward. It just feels so good and I wouldn’t trade this feeling for anything.
Here is a simple recipe for the Peanut Butter Protein Balls (adapted from ElaVegan). This is easy to make and has been a great go-to, 120 calorie, snack for us. I hope you enjoy!
INGREDIENTS
1 1/3 cup rolled oats, gluten-free (I use Bob’s Red Mill)
2 Tbsp chia seeds (you can use hemp seeds or any seed of your choice)
1/3 cup unsweetened shredded coconut (feel free to add chopped pecans or almonds too)
1/3 cup creamy peanut butter (I use Justin’s Classic) or any nut/seed butter of your choice.
1 tsp vanilla extract
1/4 cup honey or liquid sweetener of your choice (maple syrup, agave, monk fruit, Allulose, etc.)
3 Tbsp sugar-free chocolate chips (I use Hu)
INSTRUCTIONS
First, heat the peanut butter in the microwave until it softens. Set it aside to cool. If the peanut butter is already runny (like natural peanut butter), you can skip this step.
Then, combine the oats, coconut, nuts, and chia seeds in a medium bowl. Add the runny peanut butter, sweetener, vanilla, chocolate chips and stir until well combined.
Place the mixing bowl in the refrigerator for about 20 minutes to help it firm up.
Divide and roll the mixture with your hands (oil your hands if needed). I usually have enough dough for about a dozen balls. You can eat one immediately or put them back to the refrigerator to firm up slightly more. A batch lasts us about a week.
