June 19, 2022
Day 340

A Father’s Day BBQ is planned for tonight, so I’ll make sure to avoid BBQ sauce, ketchup, and desserts!

Last night we went to an Italian restaurant and I was super aware not only of hidden sugars in salad dressing, but also the white foods like bread, and pasta. When eating out, the “healthiest” thing on the menu is usually grilled fish, no sauce, or sauce on the side, and some steamed veggies, and that’s what I get almost every time.

A few small desserts were shared but it was easy to say no because it was just sugar all around. Even the sorbet, something that seems “healthier” is sugar based.

Happy Father’s Day to all of the guys who call themselves Dad today, especially my dad, husband, brother and brother-in-law, all of whom I will see tonight!

#sugarfreeBBQ #recommit #mysugarfreeyear #sugar #sugarfree #healthcoachmaryellen #sugarfreediet #nutrition #sugarfreestyle #sugarfreelife #nosugaraddedlifestyle #nosugaradded #sugaraddict #sugaraddiction#anxiety #sugarhabit #depression #energy #prediabetes #healthcoach

June 17, 2022
Day 338

Road trip today for my nephews’ high school graduation and Father’s Day weekend celebration. I’ve packed hard boiled eggs and sliced pineapple to avoid getting hungry and stopping for something that probably contains added sugar.

The trip was easy today. On to the evening ceremony! Congratulations Carter!

#sugarfreetravel #recommit #mysugarfreeyear #sugar #sugarfree #healthcoachmaryellen #sugarfreediet #nutrition #sugarfreestyle #sugarfreelife #nosugaraddedlifestyle #nosugaradded #sugaraddict #sugaraddiction#anxiety #sugarhabit #depression #energy #prediabetes #healthcoach

June 14, 2022 Day 335 Wow, just wow! One month to go to reach 365 days and I am re-committing, as I have not been completely free of added sugars lately. June 1st was my birthday, and I’ve not just celebrated once. Doesn’t everyone celebrate their birthday month? Read More

March 12, 2022 Day 241   Sugar addicts most likely have low serotonin, a brain chemical that increases our feelings of calmness, improved sleep patterns, increases pain tolerance, and reduces cravings for food and sugar.  I’ve talked about this before and without getting into tall of the brain chemical science, there are things that you can do to increase serotonin production in your brain.   Read More

February 20, 2022 Day 221   Afraid of potatoes? You shouldn't be. I whipped up this sautéed scallop over mashed potatoes and spinach at home in no time.  Mashed potatoes (no butter or cream, just veggie broth, lemon zest, sea salt and pepper) with steamed spinach mixed in and sauteed scallops placed on top. Yummy.   Some of us stay away from white potatoes due to the starch and carb load.  But if you are on a sugar detox, potatoes in the evening can “feed” your low serotonin levels in the brain and help with sugar cravings. Spinach mixed in provides extra fiber to slow the glycemic effect. Now don’t start eating potatoes every night as a “magic pill”.  I’m just saying, they are not a “bad” food, as so many believe.  Read More

February 11, 2022 Day 212 Through this journey I am learning so much about sugar and addiction to sugar. You know it is addictive, right? So, it’s not our fault. Getting off sugar is not a one and done experience. There are brain chemicals that keep drawing you back for that dopamine hit. Have you heard about the HALT acronym? It’s something you can use to remind yourself not to get too hungry, angry/ anxious, lonely, or tired during a sugar detox. That’s why a food and mood journal is so important. Let’s go through each one. Read More

January 25, 2022 Day 195   I started the 7-Day Sugar Detox with the group yesterday paying more attention to my food and mood journal again.  A daily food and mood journal can help us become aware of how our emotions effect our food choices and vice versa.    Sometimes when I have to think about what emotions I am feeling, the same basic adjectives come to mind.  I used my word list of emotions as a prompt this morning and the word “paralyzed” jumped off the page. Lately I’ve been feeling like I wake up each morning and its Groundhogs Day (like the movie), over and over again.  When I want to change things up, meet with friends, take a trip, I stop and think if that’s a good idea because of Covid.  I’m doing what I can do like taking outdoor walks and hikes with friends, playing outdoor paddle tennis, and getting more reading done than usual.  Just writing this, I’m realizing that my mood is turning to gratitude. I am grateful for all of this, and for this pause.  I’m going with it.   Read More

When I first started health coaching in 2013, very few people knew what a Health Coach was, and many hadn’t even heard the term health coach. In short, a Health Coach is a supportive mentor and wellness authority helping clients feel their best through food & lifestyle changes. Each client is unique, and so each health coaching program is tailored to meet the clients' needs.      Just like a sports coach, or a career coach, I help train, guide, educate, encourage, support, and hold accountable. I'm like a guide on the side. I work with individual clients, tun group programs, and conduct health and wellness workshops in workplaces, and in the community, at libraries, fitness centers, and such.  I also teach a 25-week diabetes prevention program for people with prediabetes, and work as a health educator for public health organizations.  Read More

January 12, 2022 Day 182   I’m headed to a restaurant chain called “Just Salad” tomorrow and have to order in advance because it’s a large group and we don’t want to wait.  Have you tried Just Salad? They have a great menu with all kinds of healthy options.  Their menu will tell you if the meal contains gluten, is Vegan, Keto, or (something new to me) Climatarian.   Read More

January 1, 2022 Day 171   With the holidays over and a new year beginning, sticking to sugar free is much easier. I admit I did have a few holiday nibbles with added sugar. But here we go with a fresh start!    This morning I made a big batch of vegetable soup and stored some in the refrigerator for this week, and some in the freezer as a go to in a few weeks without additional shopping, prep, or cooking.  I love having this soup on hand for mid afternoon snack, or as lunch with some added protein like beans, tofu, quinoa, or leftover chicken. It’s so easy to make with almost any veggies you have on hand.  The batch I made this morning was just onion, celery, carrots, cabbage, kale, a few cans of tomatoes, home-made veggie broth, water, thyme, oregano, and black pepper. I simmered it until everything was cooked, and then added diced zucchini and cooked another 10 minutes.  That’s it. Read More