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2021 Year of Health – January

January 10, 2021 By nextphaseinfitness 30 Comments

I posted last week about my Word Of The Year for 2021. The word I have chosen is Health, with the theme being #2021YearOfHealth.

My plan is to have a monthly theme, in order to review, and reset, any bad habits, which may have crept in during 2020.  My theme for January is Eat Less Sugar. It was going to be No Sugar, but I don’t want to stress myself too much with this challenge.  The reason I’m choosing to eat less sugar in January, is that it will be a great way to reverse some of the excesses of Christmas and to kick off my #2020YearofHealth. I’m not trying to be perfect. All I am trying to do in 2020 is to try a few things out.

Some may remember that I gave chocolate up completely in September 2019. I allowed myself to eat it during the Christmas period of 2019, and also at Easter 2020. Each time, I was able to get myself back, and gave up chocolate again, immediately following these periods. What I’m very surprised to be able to say now, is that I can take it or leave it. Chocolate no longer has it’s hold over me.

I again allowed myself to eat chocolate, over the Christmas/New Year period just gone, and stopped on 1st January. Even though I haven’t eaten chocolate since then, I haven’t yet decided whether my no chocolate challenge will continue for the entire year. I will keep it going for the next few weeks, mainly to fit in with Less Sugar in January. At the end of January, I plan to re-assess.

January Intentions

As I said, my intention in January is to Eat Less Sugar, as I have been doing now for the past 8 days. I’m feeling quite good about it today. From day 4-8, I had slight “sugar withdrawal” headaches. There is no sign of those headaches today, so perhaps I  am through the worst of it. Time will tell.

To set out a bit of a less sugar plan for myself,  I turned to Sarah Wilson’s amazing book, I Quit Sugar. This book has been on my bookshelf, since it was first published in 2013, and I refer to it often. Back then, I gave up sugar completely for three months, following the advice in this book. I now have many of Sarah’s books, so there is no shortage of information available to me.

The book has a huge amount of hints and tips about giving up sugar, as you would expect.  However, as my intention is to eat less sugar and not to quit sugar completely, I will be picking and choosing which bits of advice I’d like to take on. I’m not making a complete commitment, but just trying the program out in my own way.

There are also many fantastic recipes in this book. Some that I’ve tried in the past, and others that I plan to try for the first time.  Later today, I will be making Coco-Nutty Granola, which to me sounds so yum. I will let you know.

So Far…..

  • Given up snacking on sweet treats, and have been trying to eat 2 serves of fruit each day, usually berries, or peaches from our tree. Almonds have also been added as an easy snack
  • Green veggies. I love them, but have increased the quantities at each meal. I’ve also added salads without dressing, to my meals. But I wouldn’t have eaten dressing previously anyway so that was easy.
  •  Eaten much more protein than usual, ensuring that I have it at every meal. As I’m mostly pescatarian, I tend to eat too little protein, unless I’m intentional about it
  • Organising meals. This has been my habit for years, but lately I’ve fallen into the habit of not doing it
  • Introduced herbal teas. I’m loving my cup of lemon or peppermint tea, as an afternoon pick-me-up.
  • Increased my daily water intake. Once again, old bad habits have crept in, especially as I’m exercising very little at the moment, due to my broken arm.

These are about the only changes I’ve made so far, but we are only 9 days into January. I should say that my Less Sugar challenge is not meant as a diet or as a way to lose weight. All I’m expecting by the end of January, is an improved feeling of wellbeing. I am wondering if eating less sugar will affect my sleeping patterns. I don’t sleep well most nights, so it would be a huge bonus, if I was sleeping better by the end of the month.

This post is linked up to Denyse’s Life This Week 

 

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Filed Under: Food, Sugar Free Tagged With: Health, no sugar

Comments

  1. Leanne | www.crestingthehill.com.au says

    January 10, 2021 at 9:20 pm

    Hi Jennifer – I think it’s good that you’re not going extreme with this – a little bit of leeway often makes a challenge more do-able and more enjoyable. I hope you have fun tweaking things to improve your diet for January and feeling healthier at the end of the month.

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:14 pm

      I think I might have left my extreme days behind now Leanne . Starting to like the idea of slow and steady. That makes a big change for me

      Reply
  2. Katherine says

    January 11, 2021 at 9:39 am

    If you asked me 5 years ago whether I could give up chocolate the answer would have been a hard no. Not in a million years. But since moving to the US and not really liking their chocolate, I think I could probably give it up since the temptation isn’t everywhere around me. But I don’t think I’d do so well at giving up sugar. I love the ways that you’ve changed your diet, and I’m going to take some of your advice I think. I need to up my fruit and water intake. Best of luck with the rest of January!

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:12 pm

      Hi Katherine I remember that I didn’t like American chocolate either. I’m pleased you think some of my tips may help you to get back on track

      Reply
  3. Sue from Women Living Well After 50 says

    January 11, 2021 at 10:54 am

    Hi Jen, what a great start to your year of Health! It is difficult to cut back on sugar, I know I certainly overindulged over the Festive Season but I allowed myself to and am now, like you, getting back on track. It does take some time to remove sugar doesn’t it? However, I think your attitude of cutting back rather than completely is a great start. Here’s to a healthy 2021 for us all. #lifethisweek.

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:11 pm

      Hi Sue. I agree with you that allowing ourselves extra treats now and then, such as Christmas,is a good idea. It’s also good for our mental health. Let’s hope 2021 is happy and healthy

      Reply
  4. Min @ Write of the Middle says

    January 11, 2021 at 11:03 am

    Health is a fabulous word and focus to have for the year Jennifer! Eating less sugar is a good thing too. Health is something I focus on a lot too and I’m dong very well with regards to food and nutrition but not so well in the exercise and movement area, so I will put more focus there during 2021. You’ve got some great steps in place already so I’m sure you’ll see some wonderful benefits in no time at all!

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:09 pm

      Hello Min. I now you are committed so it won’t take long for you to get back on track with exercise. Happy New Year

      Reply
  5. Joanne Tracey says

    January 11, 2021 at 11:25 am

    I gave up sugar a number of years ago but it had crept back in over the last few months – and my alcohol had also crept up. Obviously my palate had begun to enjoy it again so it’s no added sugar for me also in Jan – and my intention is to drink less ie Friday and Saturday nights only.

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:07 pm

      I’m still amazed that you were able to give up sugar, Jo when you cook all those yummy sweet treats. It doesn’t take long to get the taste back. At the moment it’s a novelty for me so hasn’t been too hard

      Reply
  6. Christina Henry says

    January 11, 2021 at 1:26 pm

    I have always wanted to read her book – I’ll add it to my Kindle because eating less sugar is such a positive step in improving your general wellness. Those are great suggestions on reducing sugar. I slipped into bad habits over Christmas and gained 3kg which I’m not happy about. Cutting sugar down will be the first thing I do! Regards Christina

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:06 pm

      Good luck with cutting out sugar Christina. I found the book very helpful.

      Reply
  7. Deborah Cook says

    January 11, 2021 at 3:00 pm

    Well done on reducing your sugar intake. It’s something I need to do. And I need to reduce my ‘fake’ sugar intake as I drink a lot of diet coke and I keep reading that our bodies react to it the same way they do to real sugar.

    You’ve had a great start to the year, so well done!

    Reply
    • nextphaseinfitness says

      January 11, 2021 at 3:46 pm

      That’s a great point Deb. I have read about that. I used to be almost addicted to Diet Coke. I remember getting dreadful headaches when I gave it up about 30 years ago.

      Reply
  8. Laurie says

    January 12, 2021 at 5:59 am

    I think your plan to eat less sugar is a good one. I eliminated added sugar last year and dropped 8 pounds. My cholesterol went down 50 points! There is sugar hiding everywhere. I do occasionally allow myself to cheat (I ate some Christmas cookies), but I have been diligent for the most part. Here’s to a healthy 2021!

    Reply
    • nextphaseinfitness says

      January 12, 2021 at 3:27 pm

      What a great result. I’d be very happy about that. I agree that there is so much hidden sugar. I’m staying away from anything packaged

      Reply
  9. Debbie Harris says

    January 12, 2021 at 1:01 pm

    Good on you Jen, this is a great start to the year! Best wishes to you.

    Reply
    • nextphaseinfitness says

      January 12, 2021 at 3:26 pm

      Thanks Deb, appreciate your support

      Reply
  10. Sanch @ Sanch Writes says

    January 12, 2021 at 8:30 pm

    That sounds like a great goal and completely doable. Sugar does get quite addictive, doesn’t it? I don’t even think we realise it at the time. I did like your intentions for the year as well and I wish you well for January and 2021 as a whole!

    Reply
    • nextphaseinfitness says

      January 13, 2021 at 11:50 am

      Thanks Sanch. I appreciate your support. I hope 2021 is kind to you

      Reply
  11. Denyse Whelan says

    January 13, 2021 at 5:12 pm

    I am glad this is helping you, Jennifer.

    After decades of up and down weight and having health issues such as IBS..and then a little thing called oral cancer, no foods are banned any more…..except, here’s the thing:

    I cannot eat much food at all and I also need to maintain a balance between nutrition and enjoyment. So I am doing what I can to remain well-fed but not over-fed.

    Good luck with hopefully getting some better sleep too.

    Thank you for linking up for Life This Week. Next week the optional prompt is Back To. 3/51 #LifeThisWeek 18 Jan. I hope to see you there. Denyse.

    Reply
    • nextphaseinfitness says

      January 18, 2021 at 8:21 am

      I’ve had the up and down weight too Denyse over the years. Seems to have settled down now.

      Reply
  12. Christie Hawkes says

    January 14, 2021 at 12:29 am

    Hello Jennifer and happy new year! I love that you said “I’m not trying to be perfect. All I am trying to do in 2020 is to try a few things out.” That is definitely the attitude I’m trying to take with my goals this year. Try something out. If it feels good, try a little more. If I miss a day or a step in the goal, reset and start again. Eating less sugar could do me some good. For January I’m focusing on moving more in my everyday activities. February is going to be about eating more berries, less red meat. I may incorporate less sugar as part of that. I hope your arm is healing well. Happy January to you!

    Reply
    • nextphaseinfitness says

      January 18, 2021 at 8:19 am

      The arm is improving thankS Christie. I love berries and have been eating them often lately. Good luck with your intentions for 2021. I like your approach

      Reply
  13. Maria says

    January 17, 2021 at 5:20 am

    You have a very balanced way to look at your diet I think. I don’t eat a lot of sugar, or a lot of chocolate, but I do LOVE chocolate and sometimes I crave something sweet. I often eat a few fresh dates in the afternoon, they are super-sweet, but not actually sugar (I never buy the ones in syrup.) Looking forward to see what other goals you are going to pick for the rest of the year.

    Reply
    • nextphaseinfitness says

      January 18, 2021 at 8:18 am

      Hi Maria I find dates a bit too sweet but I had a couple in the afternoon when I first started having less sugar to help with the cravings. Thanks for visiting

      Reply
  14. Natalie says

    January 17, 2021 at 7:51 am

    Jennifer, It’s a good idea to make gradual changes so your body has time to adjust. Sugar is hidden in many food items. Thank you for linking up with #WeekendCoffeeShare.

    Reply
    • nextphaseinfitness says

      January 18, 2021 at 8:07 am

      It’s the hidden sugar that’s the trickiest Natalie. Staying away from anything in a packet

      Reply
  15. Liesbet says

    January 18, 2021 at 4:44 am

    It’s incredible, the amount of sugar that is present in our food! Especially in things like bread and snacks. Healthy versions (that are affordable) of those are hard to find.

    My husband pretty much cut out sugar after a serious health issue years ago and I keep it to a minimum. We use maple syrup, honey, or agave syrup to sweeten recipes. And, we don’t have an oven in our camper van so that takes care of baking treats.

    Good luck with your challenge. I think it is very doable if you don’t mind looking at all the ingredients of products you buy.

    Reply
    • nextphaseinfitness says

      January 18, 2021 at 8:02 am

      It’s the hidden sugar that’s the worst Liesbet. Well done to your husband on giving it up. Thanks for visiting

      Reply

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