Wednesday, January 2, 2008

2008 Sugar-Free January Guide

Happy New Year Everyone!!

It is 2008 and it's time for a brand new start to a healthier life! I don't know about all of you, but my body is ready for a time of cleansing and healthy eating and getting back in shape.

Our plan for a sugar free January, is much more than a weight loss plan. It's a plan to bring our bodies back to a state of health, to feel better, to sleep better, to wake up energized and ready to begin our new year.

I plan for one month, because I think it's easier to have a time frame for our goals. We have a tendency to stick with the plan because we know when it begins and when it ends. This doesn't mean we will abandon everything healthy at the end of the month, it is simply a jump start for the new year. We plan to continue much of what we will learn this month throughout the rest of this entire year and we hope you'll join us for some or all aspects of the plan!

We have a set plan for each week. There will be a certain food that we will eliminate each week. The final week we will follow a completely sugar-free, vegetarian diet. Each week, proper portion sizes will also be followed per common guidelines, such as stated in this PDF.

Sugar Free January Weekly Guide
(Explanations will follow)

Week 1: Sugar-Free, Whole-Grain Gluten Free

Week 2: Sugar Free, Whole-Grain Gluten-Free, No Red Meats

Week 3: Sugar Free, Whole-Grain Gluten-Free, Meat-Free, Dairy Free,
Water and Juice only for drinking

Week 4: COMPLETELY Sugar-Free, Whole-Grain Gluten-Free, Meat-Free,
Water Only, Vegetables Only


Category Guidelines:

  • Sugar-Free
Allowed: VERY LIMITED amounts of Splenda, Locally Grown Honey, Unsulphured Black Strap Molasses, Agave Nectar, Raw Fruits, and Fruit Juices. (Week 4 - NO sugars of any type will be allowed!)

Not Allowed: Refined White or Brown Sugar, NO pure sugar sources such as full sugar sodas, desserts, ice-cream, etc...

  • Whole Grain Gluten-Free

Allowed: Whole Grain Gluten Free flours and grains ONLY, such as: brown rice, sorghum, millet, quinoa, SOME whole grain corn flours, certified GF oats and oat flour, and bean flours if tolerated. Sweet potatoes and other healthy beans and carbohydrates will be allowed.

Not Allowed: NO refined white rice, tapioca, cornstarch, arrowroot, etc... NO white potatoes

  • Meat-Free

Allowed: Week 3 and onward is specified as Meat-Free. We will basically be following a
pescetarian food plan which will include eggs and fish, such as tuna and salmon. While not a "meat" : bean proteins, such as tofu will also be included.

Not Allowed: Beef, chicken, lamb, etc... basically any meats other than what is listed above.

  • Diary-Free:

Allowed: Week 3 and following dairy products will be eliminated. The only exception to this will be 4 oz. of probiotic yogurt daily. Soy and Nut products will be substituted for some dairy foods.

Not Allowed: Diary Milk, cheeses, ice-cream, creams, butter, etc..

  • Supplements we will use each day:
-2 Tbsp. Apple Cider Vinegar with 1 tsp. honey mixed in 8 oz. pure water, 2x per day.

-1 oz. Gogi juice, 2x per day. (Thanks for telling us about this great supplement Donna and James!)

-1 Tbsp. flax seed oil per day.

-1 daily vitamin (women or men's specific) with essential B vitamins and Iron.


Personal Goals to meet each day along with food requirements:

Spiritual Health Goals:

- To make sufficient time every day for personal prayer and devotions.
- To do this, I will go bed an hour earlier every night and get up an hour earlier each morning.

Physical Health Goals:

- To make a commitment to exercise 30 minutes a day, for three days per week for the entire month.
- To do this, I will commit a half hour as soon as I get home from work on Mondays, Wednesdays, and Fridays.


This is our basic plan for the month of January. If you have questions about this plan or why we are doing any specific part of this plan, please feel free to email me at: gingerlemon_girl(at)yahoo(dot)com. We will be journaling how we do all month. We'd love to know how you are doing if you're following any part of this plan as well!

After January we will continue to follow a much healthier eating plan with whole grain gluten-free foods and vegetables as the base of our diet. I would love to hear your personal goals and resolutions for this year be it dietary, financial, physical, or relational! Please leave me a comment below!!

Happy New Years to Everyone and Healthy Eating to all of you!

We'll be posting a menu plan for each week on Mondays if you'd like to see how we actually follow this diet!

Tune in later this week for a quick and easy sugar-free delicious breakfast muffin!!

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  1. That sounds like a really good plan, Carrie.

  2. You have a great plan there! We are doing something similar in that we are cutting out refined sugar. We are eating an insulin resistant diet. I think I will have to post about it to explain it! Basically its eating healthy whole grain carbs in limited amounts along with protein to keep blood sugar levels normal.

    I have been doing a cardio workout for years, but a couple months ago started using some free weights so I will continue with that. Hubby however, has been slacking! He has to get started on an exercise program :)

    I can't wait to see your menus every week. This will be a fun month!

  3. Sounds excellent, Carrie. I can't wait to hear how this turns out. ... anything that makes it easier to get out of bed in the morning.

  4. You're a woman on a mission! Good luck with the plan - it sounds great and an excellent way to start the new year.

    I'm trying to be a bit healthier too but I'm not sure how long it'll last! Digging out those running shoes is next on the list...

  5. I will be praying for you as you embark on this.

    You're a better woman than I am, that's for sure.

  6. what a great, holistic approach. here's to your great success with engaging all those aspects of your life into a plan for better overall health!
    i kickstarted some lifelong healthier eating goals back in the fall with a modified 9-day plan where all i ate was beans, brown rice, water, some olive oil, and really all the fruit and vegetables i wanted. cutting out the caffeine, sugar, and meat for the first 3 days was difficult but taught me how dependent our bodies get on the stuff we don't need. plus, its such a confidence builder when you know you can stick to a tough plan (albeit with an end goal in sight as you mentioned in your post.) so, anyway, sounds like you have a great plan in place!

  7. Oh....wishing I weren't allergic to blueberries! They look good, almost good enough to go for itchy throat! :D

  8. Hi Carrie, I will fllow your sugar-free menu with interest. I feel saturated with sugar after Christmas and holidays.