Week 3: Less Sugar More Energy
Week 3
Overcoming Challenges
Congratulations on making it to Week 3 of our February Reset! By now, you’ve built awareness, taken action, and are seeing real shifts in your energy and cravings. But let’s be real—this journey isn’t always easy. Week 3 is where challenges creep in: cravings, social events, time constraints, and that sneaky self-doubt. The good news? You’re not alone, and we’ve got strategies to help you push through!
Overcoming Common Challenges
Every change comes with resistance, and that’s okay! Let’s tackle some common obstacles and real solutions:
1. "I still crave sugar, especially at night!"
Cravings often signal something deeper—stress, dehydration, or nutrient deficiencies. Try:
A protein-rich dinner to stabilize blood sugar.
A magnesium-rich snack like almonds or dark chocolate (85% cacao or higher).
A warm herbal tea to satisfy the ritual of snacking.
A handful of berries with Greek yogurt as a naturally sweet treat.
A fiber-rich option like chia pudding to help with satiety.
2. "I don’t have time to prep every meal."
Keep it simple: batch cook proteins, chop veggies in advance, and rely on quick, whole-food options like Greek yogurt, boiled eggs, and nuts.
Make a list of 3 go-to meals that are fast and balanced.
Use a slow cooker or air fryer for easy, hands-off meal prep.
Prep grab-and-go snack packs with protein and fiber.
3. "Social situations make it hard to stay on track."
Eating out? Look for meals with lean protein, healthy fats, and fiber. Avoid sauces and dressings with hidden sugars.
Offer to bring a dish to gatherings so you have a healthy option.
If dessert is calling your name, share it or opt for fruit with nuts.
Eat something small before heading out to avoid being overly hungry.
Eating Out Strategies
You don’t have to give up dining out to maintain your progress. Here’s how to make mindful choices:
Scan the menu for protein-forward meals. Grilled chicken, fish, or tofu with veggies is a solid choice.
Ask for modifications. Swap fries for a side salad, request dressings on the side, and opt for water over sugary drinks.
Be mindful of portions. Restaurant servings are often double what we need. Consider sharing or taking leftovers home.
Check for hidden sugars. Sauces, marinades, and even soups can have added sugars—opt for simple, whole ingredients.
Enjoy the experience. Focus on the company and the flavors rather than stressing over every bite. Balance is key!
Order mindfully. Choose grilled over fried, whole grains over refined carbs, and balance meals with fiber and protein.
Food Swaps for Cravings
Cravings will happen, but they don’t have to control you. Try these swaps when the sugar urge strikes:
Instead of candy → Apple slices with almond butter.
Instead of a sugary frappuccino → A protein smoothie with cacao and nut butter.
Instead of a milk chocolate bar → Dark chocolate (85% or higher) with nuts.
Instead of soda → Sparkling water with lime and mint.
Instead of ice cream → Blended frozen banana with cinnamon and nut butter.
Instead of granola bars → A handful of nuts with a square of dark chocolate.
Instead of sweetened yogurt → Greek yogurt with fresh berries and chia seeds.
The Truth About Alcohol
Alcohol can sneak sugar back into your diet and impact your energy levels. Here’s how to approach it mindfully:
Know the sugar content. Cocktails and sweet wines often have added sugars—opt for dry wines, tequila with soda water, or a vodka soda with lime.
Alcohol disrupts sleep. Even one or two drinks can lower sleep quality and increase cravings the next day.
Balance it out. If you choose to drink, hydrate well and pair it with a protein-rich meal to minimize blood sugar spikes.
Set a limit. Decide in advance how many drinks you’ll have so you stay intentional.
Alternate drinks. Have a glass of water between alcoholic beverages.
Week 3 Goals
Now that you're in the groove, let's set intentions for the next step:
✅ Refine Your Meals: Continue balancing protein, fiber, and healthy fats at every meal.
✅ Master Your Environment: Stock up on energizing foods and remove temptations from easy reach.
✅ Plan for Social Events: Have a game plan for dining out or celebrations.
✅ Be Mindful of Alcohol: Make informed choices and notice its impact on your energy and cravings.
✅ Celebrate Progress: Reflect on how you feel—more energy, fewer crashes, better sleep?
Remember, this isn’t about being perfect—it’s about creating sustainable habits that support your long-term wellness. You’re doing amazing, and I’m so proud of you!
Let’s keep this momentum going!
With energy and encouragement,
Diana
Vibras Wellness
