It's been nearly a month, and the changes are tangible.  I've lost seven pounds, which seems very healthy and sustainable, and I haven't been plagued with cravings the way I anticipated I might be.  On the contrary, I'm actually able to hear my body's responses in a new and startling way.

Before The Sugar Free Project, I had a bottomless appetite for sweets and baked goods.  I would continue to eat long past the point of satiety.  But no more!  The other day, I was enjoying a delicious vegan personal sized pizza.  I'd eaten two of the four mini slices when my body said, "OK, I'm done with this now."  I couldn't believe that two small pieces were able fill me, but they had.  I didn't get hungry again until a few hours later.

This morning at Whole Foods, I grabbed my usual vegan muffin as I passed the bakery aisle -- it's my weekend breakfast treat, and yes, it does contain a little sugar (but also lots of good stuff, too).  My husband usually splits it with me, but I'd just come from an hour of Pilates and was more hungry than usual, so I insisted on having one all to myself.  Well...what a surprise to discover that halfway through the muffin, my body decided it'd had enough!  And my husband got his share after all.

I never believed the people who insisted their bodies talked them and guided them toward proper nutrition.  Now I know it's true: once cleared of the noise of sugar and other processed nuisances, the body really does have a voice of its own.

It's been nearly three weeks since starting The Sugar Free Project, and I'm learning a lot.  Last week was particularly tricky, as I was faced with three days of work-related events, complete with food temptations.  Here are some tools that I found helpful:

1) Tell others about your goal.  About a week before the work events, I told our admin that I had gone back to a vegan, sugar-free diet, and offered to bring my own meals rather than rely on the caterer to provide my breakfast, lunch, and snacks.  She, in turn, offered to speak with the catering team and see what could be done.  We ended up somewhere in the middle: fresh fruit and tea was available at breakfast (in addition to the pastries, etc.) and vegan veggie sandwiches were offered at lunch, along with more fruit. I supplemented with snacks from home, which leads me to my next tip...

2) Don't leave home unprepared.  If you're with a group of friends or colleagues, it's entirely possible that you may end up at a bar or restaurant with absolutely nothing you're able to eat.  I've learned to stock my purse with a couple of "just in case" items -- usually a bottle of water, a bar of some sort, a piece of fruit, and maybe a small bag of nuts.  Some days I don't need to break out my reserves, but it's good to have them, just in case.

3) It gets better.  No, seriously.  The first week I had to turn down a platter of cookies in the office, it took superhuman strength.  But by last Friday, when confronted with a dessert tray, I just sort of shrugged and reached for the grapes (which were probably just meant to be decorative).  Don't get me wrong -- I still wanted the cookies and brownies.  But it wasn't nearly so hard to turn them down.

4) Make your own desserts.  Over on my sidebar, there are links to several healthy blogs.  In particular, Chocolate Covered Katie is a genius when it comes to healthy, sugar-free substitutions for beloved favorites.  Making these healthy desserts and having them waiting for me at home helps a lot -- even if they don't taste exactly like the real thing, they're close enough.  It's all about retraining your taste buds.

Like anything, giving up sugar is a process.  I'm finding that these tips and tricks are helping me get further down the path.

The sugar free project has forced me to examine my habits.  When I find myself craving something sweet, I take a step back and take inventory.

Am I hungry?  Usually, no.
Am I bored?  Sometimes.
Am I dissatisfied? Sometimes.
Am I being mindful? Nope.

Aye, there's the rub.  More often than not, when I'm eating sweets, I'm not eating them mindfully.  A plate of cookies = they must all be consumed.  There's no logic there.  I'm not hungry for the entire plate of cookies -- honestly, I may not even be hungry for a single one.  But if they're there, a switch flips on and tells me that I should eat them all...and woe to the person who comes between me and a chocolate chip.

It boils down to mindless excess, really.  Which got me to thinking: where else in my life have I carved out a place for mindless excess?  Well, there's my closet for starters.  I have several pairs of $500+ shoes I've never even worn.  And my schedule -- so many commitments that don't even excite me.  If something is offered, I tend to accept, whether or not I even want the thing in question.  Interesting.

Now that my diet is under control, I've started to "sugar-free" the rest of my life.  First up?  Politely declining social invitations that don't excite me.  Clearing space in my calendar for daily yoga, healthy cooking, reading, writing, and exercise.  These crucial lifestyle elements are the first to hit the cutting room floor when my schedule gets overloaded, so I'm making a pact with myself not to let that happen.  Case in point: A friend recently invited me to her birthday party.  It doesn't start until 10:30 at night, which is well past my bedtime.  In the past, I would have felt obligated to go, and would have paid the price the next day: too tired to get up for pilates, napping instead of running errands, feeling sluggish and tired instead of relaxed and energized (which is the entire point of weekends).  Oh, and did I mention I don't even like parties?  I don't.  Too loud, too crowded, can't have a meaningful conversation...I've never been a big party person.  So, instead, I responded honestly.  I told her the party was past my bedtime, and instead invited her for a birthday tea on another day.  That way, I'm still able to offer some birthday cheer to my friend, but won't be doing it at the expense of my own health and happiness. 

It's a balancing act, and (surprise, surprise) balancing has never been my forte.  But that's no reason not to try.

I'm four days into my daily yoga practice, and I'm already feeling the effects.  Yes, it requires getting up 30 minutes earlier in the morning, and no, it doesn't replace a regular workout, but it is a fantastic way to start the day!  I feel more balanced, rooted, and mindful as I leave the house -- and the benefits stay with me throughout the day.  I can't recommend it enough!  I've been doing Rodney Yee's AM Yoga, which is terrific, although probably not for absolute beginners.  It's not that it's super challenging or anything, but rather that he moves from one pose to the next without really explaining what they are, so it's helpful if you already know the basics.  But the verbal adjustments he offers are spot on, and the sound and visuals on the DVD are gorgeous. 

Having a daily practice also seems to be helping my willpower when it comes to eating clean and (mostly) sugar-free.  Now that my cold has passed, my appetite has returned -- and so have my cravings.  I passed a bakery in NYC on Tuesday afternoon and was craving a cupcake so badly that I went inside and ordered one.  I sat down, picked up my fork, and took a single bite.  And you know what?  It just tasted "meh" and was not worth the inevitable sugar rush.  I threw it away and sipped a delicious cup of coffee instead, enjoying a few quiet moments of people watching before heading off to my next appointment.  I suppose you could call my cupcake purchase a failure, but it actually felt like a victory.  Giving in to my craving showed me it was just that -- a fleeting thought, not a true need.  And, frankly, not something that my body even wants.  Being more mindful, moment to moment, helps me see things for what they truly are.

We had a busy day today, mostly housekeeping and reorganizing the house before the new year really takes off.  I experimented with a vegan chili recipe in the slow cooker for dinner, and it was good, if not great.

Lunch ended up being a bit of a challenge.  I'd planned on reheating some soup with sprouted grain toast on the side, but when I discovered that the soup was no more, I had to improvise.  We ended up with natural peanut butter and sliced bananas on toast -- not perfect, but vegan and free of refined sugars.

This was a good reminder to stock up on some healthy snack items that can easily be thrown together for a quick lunch or a small meal.  Cut veggies, salad greens, and some emergency cans of soup are never a bad idea to have kicking around the kitchen.

Last night I faced my first real challenge: a night out with my co-workers.  First stop?  A local pub for dinner and drinks.  Luckily, they had a delicious veggie burger on the menu -- freshly made in-house, and without the mayo, completely vegan.  I passed off most of my sweet potato fries to my hungry co-workers, and sipped an apple cider instead of a cocktail.  It was delicious, and instead of feeling tipsy, I felt energized.

We then made our way to a sporting event, where our box seats provided access to free food and drink... including towering stacks of warm chocolate chip cookies.  Happily full from my veggie burger, I was surprised to discover I wasn't even tempted by the sweets.  Instead, I asked for a bottle of water and enjoyed cheering on the home team with my friends.  (This was also a surprise, since I'm generally uninterested in sports.)

I'm shocked at how much easier my sugar free experience feels this time around.  Maybe I haven't faced real temptation yet?  Regardless, I'm three days sugar free and am feeling great.

When I told my doctor I was aware of my sugar addiction, I meant it.

I can’t remember my first taste of sugar, but my childhood memories are literally coated in it. The images run together like the flickering tape on our Reagan Era home movie projector: my mother sliding warm chocolate chip cookies onto a plate as I walk through the door after school; a yellow frosting Big Bird smiling up at me with a wax “5” stuck through his beak; the summer job scooping ice cream at Friendly’s; a napkin full of red Swedish Fish melting under the sun at the community pool; caramel corn sticking to my teeth on the Ocean City boardwalk. No, I can’t remember my first taste, but I can trace the milestones of my life with a delicious white granular line. Sugar is happiness. Sugar is reward. Sugar is home.

Sugar is also toxic. At least, that’s what Dr. Robert Lustig tells me on YouTube. And he should know. Lustig, a faculty member at UCSF and one of the leading experts in childhood obesity, believes that sugar is more than just unhealthy—he believes it is a poison. Lustig presented his case in a lecture called “Sugar: The Bitter Truth” in 2009, which was then posted on YouTube. Two and a half years later, it has been viewed over 1.8 million times (and counting).

This past April, New York Times science journalist Gary Taubes investigated Lustig’s theory. Asking the question, “Is Sugar Toxic,” Taubes interviewed everyone from the Corn Refiners Association to the president of Memorial Sloan-Kettering Cancer Center. Although his research was ultimately inconclusive, Taubes admitted that he learned enough to “worry.” Sugar, it seems, doesn’t just impact your waistline—it can potentially impact your lifespan. Perhaps one of the scientists Taubes interviewed said it best: “Sugar scares me.”

Sugar scares me, too. But despite all the facts at my disposal, I still can’t keep my hand out of the cookie jar. Looking at the rest of my diet and lifestyle, it’s incongruous. I’m a vegetarian. I rarely drink soda or eat fried foods. I cook most of my meals at home. I belong to an organic CSA.  I exercise. I see a chiropractor and an acupuncturist. I floss. And yet, until yesterday, I had three bags of miniature Snickers bars lurking in my desk drawer.

This isn't the first time I've tried to quit sugar.  Last summer, as fodder for a writing class exercise, I gave up sugar for one week and kept a journal about my experience.  It was excruciating, and I eagerly inhaled two slices of chocolate peanut butter cake as soon as the week was up.  I convinced myself that I could move forward with a balanced lifestyle, enjoying sugar in moderation.

Given the results of my recent blood test, it's pretty apparent that balance didn't happen.

But this time feels different.  Of course, this is partly because I have cold, hard evidence at my disposal: if I don't reduce my sugar intake, I'm on the road to diabetes.  But there's something else, too.  I just feel ready.  This time, I'm not just cutting sugar out of my diet—I'm overhauling my lifestyle.

The Plan

1) No refined sugars.  This seems obvious, but is also deceptively tricky.  From my previous sugar free experiment, I learned that refined sugars are hiding in nearly every processed or packaged food on the shelves—including the ones labeled "organic" and "healthy."  Thus, it will require eliminating most of these options from my diet.

2) Move from a vegetarian to a vegan diet.  Again, from previous experience, I've found that I feel much better, lose weight, and have fewer cravings when I eliminate dairy from my diet.  This one is actually much easier than #1, as I truly love cooking and eating vegan food.  It only becomes tricky while traveling and eating out.  As part of a healthy vegan diet, I will also reduce my intake of added fats and oils, although not eliminate them completely.

3) Daily physical activity.  Walking, dancing, yoga, Pilates—something, anything, to be kind to my body.  I'm currently doing this 2-3 times per week, but I know I'll feel better and healthier if I increase my activity.  Also, my doctor called for weight loss, and the added exercise will certain help to speed that along.

What's NOT on the Plan

1) Calorie counting.  I know what reasonable portions look like, and frankly, when sugar and dairy aren't involved, I don't tend to overeat.

2) Feeling hungry.  Again, see #1.  I will mindfully eat filling portions of healthy, plant-based foods.

3) Giving up dessert.  I will continue to feed my sweet tooth, but instead of sugary treats, I'll be swapping in fresh fruits and healthy desserts that I make from scratch.  I'm also fortunate to live a few blocks from Sweet Freedom Bakery, where I can easily pick up the occasional vegan treat made with no refined sugars.

In six months, I will return for a follow up blood test, and (fingers crossed!) will hopefully see my blood sugar safely within the normal range.  I will also have overhauled my lifestyle in such a way that I won't even be tempted to return to my old habits.  I've had many former sugar addicts tell me that when they gave it up for good, it no longer appealed to them.  I can only hope the same will be true for me.