Break Up With Sugar

sugarThis is a public declaration, I am launching on a new journey! I am freeing myself of an addictive, dysfunctional relationship with a narcissistic love. That’s right, I’m breaking up with sugar.. again.

This relationship I have with sugar is a lot like being on a tropical island involved with a gorgeous rich man who has abs of steel, piercing blue eyes and a model figure. You just can’t get enough. The problem is he does nothing to enhance my life. He doesn’t nourish my soul, being around him makes me fat and he makes me feel like crap! You would think it’s easy to walk away… and yet somehow, it’s not.

If you’ve ever tried to divorce yourself from sugar you know it’s hard.

My head knows that sugar is a double whammy. It’s is actually hepatotoxic (among other evils) and is metabolized directly into fat which is bad for my self-esteem. It also comes with a whole host of other problems that can have far-reaching negative effects on my health. Intellectually, I also realize that bathing my cells in fructose increases my autoimmune flare ups and hot flashes. I also know sugar is readily used by cancer cells to increase their proliferation. Cancer feeds on sugar. It promotes cell division & speeds cancer cell growth causing it to spread fast. so, you see, in my head I know it’s bad for me but like anyone who is addicted to something…. I do it anyway. … until now.

I’m going to share some tips and secrets to reduce your sugar cravings and kick the habit.

Crowd out the bad with the good

Replace the sugary snacks, salad dressings and candy with healthy whole nutrient dense food. If you usually have a bowl full of candy out, throw it away and replace it with a bowl of carrots or cut up fruit. (I like Cherries)

This way when in your habit, you reach for the candy you will at least be offering your body something better. While fruit has sugar in it, the whole fruit offers you vitamins, fiber and antioxidants.

Protein is another good replacement for the candy. Protein also helps balance blood sugar. You could drink a protein shake with no added sugar. Or have a small piece of meat. A square of organic raw cheese would be ok too (unless you have an autoimmune disease, then stay away from dairy)

Add more healthy fats into your diet.

Avocado and nuts are an example of this. Instead of burning sugar your body will start to burn fat for energy.

Fill your belly

When our bellies are full we feel satisfied. vegetables will take up more space in your stomach then a bowl of sugary cereal. These vegetables also contain a lot of fiber. This helps you stay full longer. You can get a lot of nutrient dense whole foods into your body by eating a lot of vegetables too.

Add more fermented foods and probiotic rich nutrients.

Things like yogurt with live cultures and Kiefer help balance gut bacteria by fighting off the growth of bad bacteria like Candida. Including fermented foods like sauerkraut and kimchi or any fermented vegetable does the same thing. More examples of probiotic foods are:

  • Kefir (organic or goat Kiefer is preferred. You can add it to your smoothies if you don’t like the straight taste)
  • Kombucha
  • Miso
  • Tempeh
  • Olives (brined)
  • Pickles (gherkin or cornichon)

 Remove temptation

Throw away all boxed and packaged processed foods. If you don’t like the idea of throwing it away you can give it to a homeless shelter but get it out of your house immediately. If it’s not there it won’t taunt you in a moment of weakness. We all have those moments.

Look at salad dressings if they contain sugar pitch them. If you have ice cream get rid of it. Any packaged food that has a first, second, or third ingredient of sugar should = pitch!

For more information about sugars check out this blog post Ask Mama Frat About Natural Sugars

Carry emergency food with you.

We all get hungry and we all get stuck in meetings or in line somewhere we can’t get our hands on healthy food. If you get little snack bags (not sandwich bags but sack size) and fill them with an ounce of nuts you’ll have fast food.

Eating this with a glass of water maybe just enough to prevent you from succumbing to temptation.

Meditate, pray, visualize

Get leverage over yourself. Look at your current weight and eating habits.  Project that out to the future 10 years if you change nothing. How do you look feel about yourself?

BUT, what would your body look like in 10 years if you master this relationship now? See, feel and hear your new healthy life. Which picture do you like better?

Put your hand over your heart and think for a moment with gratitude how thankful you are that you’ve accomplished your goal and kicked that bad habit- even reversed bad health.

If you’re going on a vacation think of how you’d like to feel walking around in your bathing suit with the body you want. What if you saw an ex?  Whatever it takes get leverage over yourself: get there.

Join my 21 day Break Up with Sugar Program.

 Kicking any addiction isn’t easy. Kicking sugar is challenging. It is easier with a support group.  Find friends who want to do it too. Join the 21 day challenge. We start Jan 17th.

If you want to do something that will make a big impact on your health now, join my 20-day Break Up With Sugar Program.  If you sign up today, you’ll have time to mentally prepare, join the FB group and access the learning material before we get started. Join TODAY

Live your best life!

January 6, 2020


  1. Jennifer Davidson July 23, 2017 at 1:45 pm

    I am a type 2 insulin dependent diabetic. Trying to get rid of my belly and lower my A1C. Please send me some info. Thanks

    • Mama Frat July 23, 2017 at 8:35 pm


      Certainly! Happy to help. I can put your the list to be notified for the next “Breaking Up With Sugar” bootcamp. As for tips on lowering A1C and losing a belly… Id have some questions before I could serve you best.. like lifestyle, activity level, Age? Family history of this? What have you tried? etc. We can have free call to explore if you’d like. I like to see if I can help folks before I offer to give advice lol. I’ll send you an email separate from your note on the site and we can go from there. Happy to explore.

  2. Cindy August 24, 2018 at 4:26 pm

    Great ideas. This is a great time of the year to be able to enjoy fresh fruits and vegetables. For me the challenge increases in the fall because of fall baking. I love baked goods. Most of the snacks from the littles, like ice cream treats are gone now. My garden is in full swing and being full of vegetables has prevented me from eating cake at work a couple of times now. Small victories!

    • Mama Frat August 28, 2018 at 1:10 pm

      YES! Small victories are exactly the right approach. Substituting one bad thing for one good thing then making that a habit and moving on to another swap is how change is sustainable for most folks. Keep up the great work!

  3. Mary Harmegnies January 21, 2020 at 12:08 am

    I am interested in joining 20 day break-up with sugar program for $39.
    I am 67 and do not have a Twitter account and do not use Facebook.
    I can manage U tube but have access to my smart phone only.
    Will this work in terms of the program?

    • Mama Frat January 21, 2020 at 9:22 pm

      Hi Yes this is doable. you can get the info via email and learn the info HOWEVER today you would no have access to the group to support you or hold you accountable ask questions and get answers and see others answers…..

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