10/8 Weightloss Wednesday: 34 Lbs Down and an Important Discovery about my Progress

Weightloss Wednesday

Today’s Weightloss Wednesday is up!  Please follow me on YouTube to never miss an episode!

So excited to see the weight start to come off again.  In the video I talk about something I noticed as I charted my weightloss.  It seems that it’s not a steady downward slope but it seems like the weight comes off in large chunks and then plateaus for a few weeks.  That certainly makes not losing weight in a given week a lot easier to deal with mentally.

I also go over my quest to do a pull-up.  Seeing some awesome progress there.

Thanks for watching and if you have any questions about living sugar free, let me know!

10/1 Weightloss Wednesday: 26 Lbs Down

Weightloss Wednesday

It’s Weightloss Wednesday!  Actually a special Thursday edition of WLW because the video took forever to upload to YouTube so I went to bed.  Please follow me at the aforementioned YouTube channel to never miss an episode.  Thanks!

So it’s been a weird week with some weird weight fluctuations.  The only thing I could track it down to is that I changed my workout up a bit.  I can only assume that my body burns more calories on the stationary bike than it does on the rowing machine.

But over all I’m happy with the way this is going.  I feel tons better and it’s encouraging to see my body go through these changes.  I sure wish it would all happen faster though!

How to Break Your Sugar Addiction–Step 2: Eliminate Bad Habits

How To Break Your Sugar Addiction Step 2 Eliminate Bad Habits

So we’ve looked at a 5 step process to break the sugar addiction and discussed how crucial it is to have the right attitude, now let’s look how to eliminate habits associated with eating sugar.

Step 1. – Identify the Habits

You know, before this whole process started with me, I would have bet you money that I really didn’t eat much sugar.  I mean sure I had a candy addiction but I had switched to Diet Coke years ago (Now it’s Coke Zero), I didn’t put sugar in my tea and didn’t eat too many sugary snacks.  Now I look back on what I was eating and wonder how I didn’t get bigger than I did.

What I didn’t realize was that I had so many sugar habits.  Little ways that I would add sugar to my diet every time I did certain things that would add up.  What was so important for me to do was to identify the “triggers” or what I was doing while eating the sugar.  Here are a few examples.

  • If breakfast was a piece of toast, I put jam filled with sugar on it.  If it was oatmeal, maybe a little brown sugar was sprinkled on.
  • If I ate lunch at home, maybe I had a peanut butter sandwich and of course I would buy the brand of peanut butter with all the sugar. (What brand is that, you ask? Dang near all of them.  Now I use Adams all natural peanut butter.  Good stuff and it’s just peanuts, nothing else.)
  • If I stopped at a gas station to get gas, I usually walked out with a Diet Coke and a candy bar.
  • If I stopped at Starbucks, I got the sweetest thing on the menu.  (Frappuccino anyone?)
  • A little dessert after dinner meant way too much ice cream, possibly with Magic Shell and a little whipped cream.

An on and on it went.  Once I identified the habits I had developed over the years, I was ready for the next step.

Step 2 – Replace Old Habits with New Ones

Once I could clearly see the areas that could trip me up, I had to start making a plan to get around these areas where I could easily be tripped up.  Here’s what I did to break those old habits.

  • I made sure my breakfast was no longer a bunch of carbs I wanted to pour sugar on.  I switched to a protein-based breakfast.  A normal breakfast for me is an egg, a piece of bacon (Be careful with the bacon as most are cured with sugar.  I looked a long time to find Pederson’s Farm bacon) and what ever veggies I can chop up and throw in the skillet.
  • Lunch was similar.  No more sandwiches, usually leftovers from the previous night’s dinner.  Lots of protein, lots of veggies.
  • If I’m at a gas station and want a snack, now it’s almonds instead of a Snickers bar.
  • Trips to Starbucks mean black coffee with a little cream.  Not only does this save me a couple bucks per trip, (black coffee is like $2 where I was usually spending $4+ before) but now I can have unlimited free refills and because my taste buds have changed so much, the cream is all the sweetener I need.
  • Dessert is a few almonds, maybe a spoonful of Adams peanut butter, this frozen banana ice cream, or sometimes a slice or two of cheese.

So once I took a hard look at what I was eating and when, I could systematically go after each of my problem areas and create a plan of attack that would help me make it through the day without being tripped up by my sugar addiction.  All it took was just a few weeks of being careful before I was able to break my addiction.  Now the thought of smearing sweetened peanut butter and sugar filled jelly on to a piece of bread made with sugar has absolutely no appeal to me at all and the thought of eating an entire Snickers bar turns my stomach a little.

You can do this also!  Take a look at what you eat, figure new ways to eat that don’t involve sugar and stick with it for just a few weeks.  Once the hold that sugar has on you is broken, you won’t want it anymore.

Have you made the plunge to the No Sugar life?  Let me know in the comments below!

9/24 Weightloss Wednesday: Sooo Close to 30 lbs Gone!

Weightloss Wednesday

It’s Weightloss Wednesday!  I was sooooo close to 30 lbs but a trip to Octoberfest was my undoing.  Apparently German cuisine is not conducive to fat loss…or it could have been the huge beer I bought of the decorative stein.

I mentioned Bountiful Baskets in the video so if you are interested in a co-op, take a look here.  Please remember to follow me on YouTube to never miss a video and please like this video.  I’m told that is important. Smile

You can see the Chicken Parmesan recipe I mentioned here and all my no sugar added recipes here.

Thanks for watching!

Sugar Free Chicken Parmesan with Parsley Recipe

Sugar Free Chicken Parmesan with Parsley Recipe


Ever since I decided to cut sugar out of my life, one of the things that has brought me the most joy is cooking.  We NEVER used to cook or if we did cook, it was just the simplest thing imaginable because we really didn’t know what we were doing.  I’ve had so much fun coming up with new recipes and experimenting with my food, I hope you like my latest creation as much as we did!

Recipe type: Dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
A yummy recipe for Parmesan and parsley crusted chicken breasts
  • 2 Chicken Breasts
  • 2 Tbsp butter
  • ½ cup of Parsley, chopped
  • ½ cup of Parmesan, shredded
  • Salt to taste
  • Garlic Herb seasoning to taste
  1. Place chicken in small pan and place butter on top of chicken
  2. Cover with Parmesan Cheese
  3. Cover with Parsley
  4. Salt and use garlic herb seasoning to taste
  5. Cook at 350 degrees for 45 minutes


Chicken and Butter in Pan

First up, put your chicken breasts in a baking pan with a few pats of butter.  I chose a loaf pan because I wanted my pan to be the smallest it could be and still have room for the chicken to lay flat.

Parsley Chopped

Next up, I chopped about a 1/2 cup of parsley as fine as I could get it.

Raw Parmesan Chicken and Parsley

Now I’ve shredded a layer of parmesan cheese from a huge block I bought at Market Street.  I LOVE the cheese bar at that place.  Then I covered it with the parsley and added a little salt and a little McCormick garlic herb seasoning to spice it up a bit.  Then it’s into the oven at 350 degrees for about 45 minutes.

Cooked Parmesan Chicken and Parsley

Here’s what it looks like out of the oven.  The small pan kept the breasts sitting in the melted butter to they were incredibly moist and the parsley actually crisped up so it added a little crunch to the meal.

Plated Parmesan Chicken and Parsley

All that’s left is to put it on a plate with a few steamed carrots and okra and serve!  Yum Yum!

What is Sugar Free and Keto Friendly at Chipotle?

What's Sugar Free At Chipotle

Looking for more great low carb menu items

at your favorite restaurants?

Click here to get the full ebook!

Wow.  After compiling this list of What’s Sugar Free at Chipotle, I’m not sure why I don’t eat here more often.  Almost NOTHING has added sugar.  The only exceptions are a little Dextrose in the corn tortillas and in stores with a plancha grill, they add a little honey to the chicken and beef marinades.  So I guess you might want to ask if they have a plancha grill before you order or just stick with the Carnitas or Barbacoa to play it safe.

If you want to reduce carbs as well, get a bowl instead of a burrito and just top it with sour cream and guacamole instead of any kind of dressing.  I gotta say, as difficult as it can be to find good food with no added sugar when I eat out, I really have to hand it to Chipotle to work so hard to make their food taste great without adding the sugar that isn’t good for anyone.  Bravo, Chipotle!

If you’d like to see these ingredients for yourself, here is the Chipotle ingredients list.  You can also see my previous posts about what is Sugar Free at Restaurants.

Here’s the full rundown on everything that is Sugar Free at Chipotle!

  • Barbacoa
  • Carnitas
  • Cheese, Monterey Jack
  • Cheese, White Cheddar
  • Chicken – But this one comes with a note “In Chipotle restaurants with a plancha grill we add a drizzle of honey to our Chicken marinade” so you may need to ask before you order.
  • Fajita Vegetables
  • Guacamole
  • Lettuce
  • Salsa, Tomatillo-Green Chili
  • Salsa, Tomatillo-Red Chili
  • Salsa, Tomato
  • Sour Cream
  • Steak – But this one comes with a note “In Chipotle restaurants with a plancha grill we add a drizzle of honey to our Beef marinade” so you may need to ask before you order.

Looking for more great low carb menu items at your favorite restaurants?

Click here to get the full ebook!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

9/17 Weightloss Wednesday: 27 Lbs Down!

Weightloss Wednesday

It’s Weightloss Wednesday!  Subscribe to my YouTube to never miss an episode.

So happy to see the weight continue to come off, albeit slower than I would like.  I’m down to 293 lbs and have seen noticeable improvements in my energy and endurance.  In fact I can ride a bike for about 5 miles and swim for about 1/2 a mile every day and don’t feel like it is just wearing me totally out.

This past week has been a little up and down because we were moving and had to eat some fast food because I didn’t have access to a stove.  The good news is that it absolutely opened my eyes to how quickly just a few bad meals can pack on the pounds.  Yuck!

I’m still struggling to quit Coke Zero but I’ve been drinking less.  This will definitely happen and soon.

I have set a new fitness goal!  I have never in my life been able to do a pull-up and I would like to be able to do it.  My gym has a machine that allows me to take a little of my own body weight off and do pull-ups so I will be using that 2-3 times a week and trying to use less and less weight until I can do a pull-up unaided.

I wrote a post this week about the importance of the right attitude in weight loss.  If you are struggling to lose or to cut sugar out of your diet, please read it.

Overall, it’s been a good week and I’ve seen good progress toward my goals.  Can’t wait to see what the new week brings.  How has it been going for you?  I would love if you left a comment and just le me know where you are in your process and what gains you’ve seen.  Thanks for reading!

How to Break Your Sugar Habit – Step 1: Have the Right Attitude

How To Break Your Sugar Addiction Step 1 The Right Attitude

How to Break Your Sugar Habit – Step 1: Have the Right Attitude

We looked at our 5 step process to break your Sugar Habit a few weeks ago, now let’s break each of these steps down.  The first and most important step is to have the right attitude.

How you look at getting rid of sugar will determine how you successful you will be at it.  You can look at this process in one of two ways.

Method #1 – You are depriving yourself

If you see sugar as something wonderful that you are going to cut out of your life, this will not be an easy process.  If you are constantly thinking about all the wonderful sweets and soft drinks that will gone forever, you will be miserable.

Admittedly, some of this can’t be helped for the first few days.  The stronger your addiction, the more your body will crave something sweet for that first week or so.  I vividly remember thinking I was going to just about die if I didn’t have a root beer float stat!

Don’t fixate on what is being removed from your diet, keep your eyes on what you are gaining.  That brings us to the second method.

Method #2 – You are improving yourself

The single most important thing I did before I cut sugar out of my life was to educate myself on what exactly it does to your body.  Once I learned the facts, I couldn’t wait to stop eating it.  Here are just a few of the things sugar has been proven to do.

  • Increases your waist size
  • Increases your risk of Type II Diabetes
  • Increases your risk of heart disease
  • Increases your blood pressure (The amount my BP dropped after being of sugar for just a few weeks was mind-blowing!)
  • Increases your risk of Alzheimer’s
  • Increases your risk of certain types of cancer (Disease loves high blood sugar!)

To steal a phrase from Dr Lustig, sugar is a “Chronic, dose-dependent hepa-toxin”.  That is a fancy phrase for “sugar kills you slowly”.

Is all that worth a piece of chocolate? Or a Coke? Nope, not even close.  Once you really learn exactly what high doses of sugar will do, it starts to lose its appeal.  It’s like you’ve been eating rat poison your entire life and then you learned it was rat poison.  No matter how much you love rat poison, you don’t ever want to eat it again.

Here’s a few things I did that helped me get through those early stages.

I read books – If there was a book out there by a reputable person that dealt with sugar, I read it. I recommend books by David Gillespie, Dr Robert Lustig, and Eve Schaub’s book was helpful as well.

I listened to Podcasts – The 2 most helpful ones were Vinnie Tortorich and The Model Health Show.

I convinced my Wife to do it with me – Everything is easier with an accountability partner.

Please understand, I have tried different diets before and just never stuck with them and the reason was my attitude.  I was always focused on what I was losing and never on what I was gaining.  Now that I’ve seen the results first hand, I’ll never eat sugar again.

What do you think?  Are you cutting sugar out of your diet?  How is it going?  Leave a comment and let me know.

8/27 Weightloss Wednesday: 26 Lbs Down!

Weightloss Wednesday

It’s Weightloss Wednesday time again and I’m happy to report that I am down 26 lbs!  I can’t even tell you how encouraging it is to see that needle on the scale move everyday.  In fact it’s gotten to the point where I can’t wait to hop on the scale and see what happened overnight.  Please remember to follow me on YouTube to never miss a video and please like this video.  Thanks!

Last week I forgot to link to the people who have helped me in this journey.  Please check these links out.

Vinnie Tortorich – His podcast has really been instrumental in “getting my head right” about what to eat and what not to eat and how to think about my diet.  He also has a pretty awesome book that is one of the more entertaining reads I’ve encountered on this little journey.

Dr Robert Lustig –  Bare minimum, if you are interested at all in cutting sugar out of your life, you need to watch his video.  It was life changing.  His book “Fat Chance” is what I’m reading right now (the one I mentioned in the video) and it is FULL of info you need to know.

My Wife – Always encouraging and my biggest fan.  Not only could I not do this without here, I’m pretty sure I wouldn’t want to.

Delicious Slow Cooker Okra and Tomato Sugar Free Recipe!

Slow Cooker Sugar Free Tomato & Okra Recipe

I absolutely love okra.  I grew up eating it in gumbo, my dad always had a jar of pickled okra in the fridge, fried okra always went with the fried chicken and a can of okra and tomatoes was a common side dish.

So I thought I’d try my hand at an okra and tomatoes recipe and was so happy with how it turned out.  I used fresh okra but if you can only find frozen, that should work also just don’t get the breaded kind.  Also beware of over-cooking, my first batch was allowed to simmer overnight and was almost completely liquid.  Also beware of the tomato sauce because sometimes they like to add a little sugar to the recipe.  Just check the recipes and make sure it’s just tomatoes and possibly salt.

Recipe type: Side Dish
Cuisine: Southern
Prep time: 
Cook time: 
Total time: 
Serves: 4
A super easy and delicious Okra and Tomatoes recipe that you can throw in the slow cooker and go!
  • 1 lb Okra, sliced in ¾" pieces (Fresh or Frozen)
  • 1 can of Tomato Sauce (Be sure there is no sugar in the sauce)
  • 1 large tomato, diced
  • 1 cup water
  • 1 Onion, diced
  • 2 tsp salt
  • 1 tsp black pepper
  • 2 cloves diced garlic (or a spoonful of jarred diced garlic)
  1. Place all ingredients in Slow Cooker
  2. Cook at Medium setting for 4-6 hours until okra is soft, stirring occasionally