Some of you may have noticed that I added a new Shabbott’s Habit to the list: Core Challenge !!! During the core challenge, I’m aiming to strengthen either my abs or back each day.
That also means that I finished my 9th Shabbott’s Habit : “Bye-bye artificial sweeteners.” Bye-bye artificial sweeteners was all about eliminating [or reducing] my consumption of artificial sweeteners like Splenda, Equal, Nutrasweet, etc.
If you don’t remember what I’ve done in the past, please feel free to explore my previous Shabbott’s Habits recaps where I focus on -
This is all part of my larger to plan to form 13 healthy habits over the course of 1 year.
I used to be a Diet Coke addict. I simply could not go a day without having one. So I know that Diet Coke lovers will sympathize with me.
Artificial sweeteners have really become an accepted and mainstream part of the American Diet. So, giving them up for 28 days straight was NOT easy. But, mentally, I feel really great about keeping up with my commitment to stop consuming so many artificial sweeteners, and physically, I’ve noticed positive benefits as well.
Why 28 days?
“They say it takes 21 days to form a habit. I say give yourself 28 to make sure that it really sets in.”
Why strive to reduce consumption of artificial sweeteners?
First and foremost artificial sweeteners are…well, artificial.
Yes, they are sweet. Yes they have zero calories. Yes, they are approved by the FDA. But, that doesn’t mean that they are good for you.
I like to think of artificial sweeteners as the “ Boy who cried wolf ” of our daily diet.
source: http://www.signalblog.ca/?p=9413
Let me explain. When you consume regular sugar, your taste buds detect “sweet.” That “sweet” sensation later translates into energy (i.e., calories) that the body can use. So normally, when the body detects enough “sweet” the brain sends a signal to the body to stop eating. Basically, that signal says “you’ve consumed enough energy.” When you drink artificial sweeteners the brain sends the same signal.
However, as opposed to real sugar, when we choose artificial sweeteners the body detects “sweet,” but the energy really isn’t there. Just like the villagers learned to ignore “The boy who cried wolf,” the body learns to ignore the sweet sensation. As a result, when the body detects “sweet” the brain no longer sends the “you’ve consumed enough energy” signal. Then when real sugar actually shows up in your diet, the same thing happens: the brain doesn’t send the “stop eating” signal because it doesn’t expect “sweet” to mean “energy.” This leads to more overeating and cravings. Or, in the case of “The boy who cried wolf,” a lost flock of sheep 
Artificial sweeteners have also been associated with:
October 24 was the last day of my focus on “Bye-bye artificial sweeteners”
So how do I feel?
Really, really good.
And how did I do?
Was I perfect? Well, no. But, I have drastically reduced the amount of Splenda that I’m using. Over the past 28 days, I’d say that I’ve had roughly 4 Diet sodas. Plus, I’ve started using 1 Tsp of plain good-old-fashioned sugar in my coffee, and soon, I plan to try it with skim milk only.
So, now I’d like to answer some of the most commonly asked questions about my quest to eliminate artificial sweeteners from my diet.
Q: Did you notice any differences when you stopped using artificial sweeteners?
A: Yes!!! I’ve noticed two main things. First, I’m a lot less – um, how do I say this? – gassy. By giving up artificial sweeteners, I’ve also had to give up my obsession with sugar-free chewing gum. Among other things, sugar-free gum is known to make people gassy and bloated. So, that’s gone 
Secondly, my cravings for sweets have drastically gone down. Now, that’s not to say that I don’t love a good dessert now and then. But, I’m not craving them every day.
Q: Was it super hard to give up artificial sweeteners?
A: For me? The short answer is yes. I was so used to drinking a Diet Soda in the afternoon and it just felt weird not to. But, after about a week of giving it up cold turkey, I started to miss it a lot less.
Q: Did you substitute something else for the Diet Cokes and Splenda?
A: In my morning coffee, I tried adding 1 Tsp of regular sugar and this seemed to work well. As for the Diet Coke, what I came to realize was that I was really craving something fizzy, not sweet. So, I’ve substituted unsweetened seltzer water for my Diet Coke and I absolutely love it. Polar Seltzer black cherry, raspberry and lemon are my favorite flavors. I also like plain seltzer with a squeeze of fresh lemon or lime. These drinks are cold, fizzy and refreshing, and contain no artificial sweeteners!
source: http://www.polarbev.com/PRODUCTS/Seltzers/BlackCherrySeltzer/tabid/92/Default.aspx
Q: Do you have any pointers to wean someone off of artificial sweeteners?
A: For me, going cold turkey was the best option. If I had one Diet Coke a day, then I could convince myself to another. If you’re a 5-a-day Diet Coke drinker, then I would suggest saving one nice cold Diet Coke as a treat each day to start. Also, finding alternatives to Diet Coke and sweeteners was key to me.
Q: Did you notice any negative effects to eliminating artificial sweeteners?
A: Not really. One inconvenience for me was that I really liked having the occasional rum and Diet Coke when I went out. I’m not going to drink sugary regular Coke, so I started drinking vodka and soda water with lime if I wanted a soda-based drink. It’s not as good, but I can deal with it
Q: Do you plan to continue your initiative to stay away form artificial sweeteners?
A: Yep!
Q: What’s next?
I already alluded to this, but next up is “Core Challenge,” where I aim to strengthen my abs or back muscles each day. I’ll also try to show you some of my favorite ab exercises!
_______________________________________________________
And for your enjoyment, some weekend eats:
FRIDAY:
SATURDAY:
Calzone for dinner (with pepperoni) went unphotographed.
SUNDAY:
Triscuits and 2 pumpkin cookies went uphotographed.
FRIDAY:
Current Shabbott’s Habit : Core Challenge
Ball crunches (75 reps), sit-ups (75 reps), side-to-side oblique rocks (75 reps), Lower ab leg swing downs (75 reps)
_______________________________________________________
Shabbott’s Habits already met
1. Drink more water – finished March 9 & still going ~ 64 oz
2. Move it or lose it – goal met April 5 ~ 50 minutes elliptical
3. Breakfast of Champions – goal met May 3 ~ Pumpkin Oats
4. Sleep like a baby – goal met May 31 ~ 7 hrs
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 2 / 2
6. No Wait for Weights – goal met July 26 ~ Abs and Shoulders
7. Empty Out Empty Calories – temptations = Bread pudding dessert
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October October 24 – none!
_______________________________________________________
SATURDAY:
Current Shabbott’s Habit : Core Challenge
100 crunches
_______________________________________________________
Shabbott’s Habits already met
1. Drink more water – finished March 9 & still going ~ 65 oz
2. Move it or lose it – goal met April 5 ~ 4 mile run
3. Breakfast of Champions – goal met May 3 ~ Smoothie King
4. Sleep like a baby – goal met May 31 ~ 8.5 hrs
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 2 / 0 
6. No Wait for Weights – goal met July 26 ~ Glutes/Legs
7. Empty Out Empty Calories – temptations = Calzone, Halloween bark, Halloween party drinks
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October October 24 – 1 Diet Coke
_______________________________________________________
SUNDAY:
Current Shabbott’s Habit : Core Challenge
100 crunches
_______________________________________________________
Shabbott’s Habits already met
1. Drink more water – finished March 9 & still going ~ 70 oz
2. Move it or lose it – goal met April 5 ~ Day off
3. Breakfast of Champions – goal met May 3 ~ Apple pancake and home fries
4. Sleep like a baby – goal met May 31 ~ 5
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 1 / 2.5
6. No Wait for Weights – goal met July 26 ~ Day off
7. Empty Out Empty Calories – temptations = Pumpkin cookies (recipe coming soon!)
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October October 24 – none
_______________________________________________________
Some of you may have noticed that I added a new Shabbott’s Habit to the list: Core Challenge !!! During the core challenge, I’m aiming to strengthen either my abs or back each day.
That also means that I finished my 9th Shabbott’s Habit : “Bye-bye artificial sweeteners.” Bye-bye artificial sweeteners was all about eliminating [or reducing] my consumption of artificial sweeteners like Splenda, Equal, Nutrasweet, etc.
If you don’t remember what I’ve done in the past, please feel free to explore my previous Shabbott’s Habits recaps where I focus on -
This is all part of my larger to plan to form 13 healthy habits over the course of 1 year.
I used to be a Diet Coke addict. I simply could not go a day without having one. So I know that Diet Coke lovers will sympathize with me.
Artificial sweeteners have really become an accepted and mainstream part of the American Diet. So, giving them up for 28 days straight was NOT easy. But, mentally, I feel really great about keeping up with my commitment to stop consuming so many artificial sweeteners, and physically, I’ve noticed positive benefits as well.
Why 28 days?
“They say it takes 21 days to form a habit. I say give yourself 28 to make sure that it really sets in.”
Why strive to reduce consumption of artificial sweeteners?
First and foremost artificial sweeteners are…well, artificial.
Yes, they are sweet. Yes they have zero calories. Yes, they are approved by the FDA. But, that doesn’t mean that they are good for you.
I like to think of artificial sweeteners as the “ Boy who cried wolf ” of our daily diet.
Let me explain. When you consume regular sugar, your taste buds detect “sweet.” That “sweet” sensation later translates into energy (i.e., calories) that the body can use. So normally, when the body detects enough “sweet” the brain sends a signal to the body to stop eating. Basically, that signal says “you’ve consumed enough energy.” When you drink artificial sweeteners the brain sends the same signal.
Artificial sweeteners have also been associated with:
October 24 was the last day of my focus on “Bye-bye artificial sweeteners”
So how do I feel?
Really, really good.
And how did I do?
Was I perfect? Well, no. But, I have drastically reduced the amount of Splenda that I’m using. Over the past 28 days, I’d say that I’ve had roughly 4 Diet sodas. Plus, I’ve started using 1 Tsp of plain good-old-fashioned sugar in my coffee, and soon, I plan to try it with skim milk only.
So, now I’d like to answer some of the most commonly asked questions about my quest to eliminate artificial sweeteners from my diet.
Q: Did you notice any differences when you stopped using artificial sweeteners?
Secondly, my cravings for sweets have drastically gone down. Now, that’s not to say that I don’t love a good dessert now and then. But, I’m not craving them every day.
A: Yes!!! I’ve noticed two main things. First, I’m a lot less – um, how do I say this? – gassy. By giving up artificial sweeteners, I’ve also had to give up my obsession with sugar-free chewing gum. Among other things, sugar-free gum is known to make people gassy and bloated. So, that’s gone
Q: Was it super hard to give up artificial sweeteners?
A: For me? The short answer is yes. I was so used to drinking a Diet Soda in the afternoon and it just felt weird not to. But, after about a week of giving it up cold turkey, I started to miss it a lot less.
Q: Did you substitute something else for the Diet Cokes and Splenda?
A: In my morning coffee, I tried adding 1 Tsp of regular sugar and this seemed to work well. As for the Diet Coke, what I came to realize was that I was really craving something fizzy, not sweet. So, I’ve substituted unsweetened seltzer water for my Diet Coke and I absolutely love it. Polar Seltzer black cherry, raspberry and lemon are my favorite flavors. I also like plain seltzer with a squeeze of fresh lemon or lime. These drinks are cold, fizzy and refreshing, and contain no artificial sweeteners!
Q: Do you have any pointers to wean someone off of artificial sweeteners?
A: For me, going cold turkey was the best option. If I had one Diet Coke a day, then I could convince myself to another. If you’re a 5-a-day Diet Coke drinker, then I would suggest saving one nice cold Diet Coke as a treat each day to start. Also, finding alternatives to Diet Coke and sweeteners was key to me.
Q: Did you notice any negative effects to eliminating artificial sweeteners?
A: Not really. One inconvenience for me was that I really liked having the occasional rum and Diet Coke when I went out. I’m not going to drink sugary regular Coke, so I started drinking vodka and soda water with lime if I wanted a soda-based drink. It’s not as good, but I can deal with it
Q: Do you plan to continue your initiative to stay away form artificial sweeteners?
A: Yep!
Q: What’s next?
I already alluded to this, but next up is “Core Challenge,” where I aim to strengthen my abs or back muscles each day. I’ll also try to show you some of my favorite ab exercises!
_______________________________________________________
And for your enjoyment, some weekend eats:
FRIDAY:
SUNDAY:
FRIDAY:
Current Shabbott’s Habit : Core Challenge
Ball crunches (75 reps), sit-ups (75 reps), side-to-side oblique rocks (75 reps), Lower ab leg swing downs (75 reps)
_______________________________________________________
Shabbott’s Habits already met 1. Drink more water – finished March 9 & still going ~ 64 oz
2. Move it or lose it – goal met April 5 ~ 50 minutes elliptical
3. Breakfast of Champions – goal met May 3 ~ Pumpkin Oats
4. Sleep like a baby – goal met May 31 ~ 7 hrs
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 2 / 2
6. No Wait for Weights – goal met July 26 ~ Abs and Shoulders
7. Empty Out Empty Calories – temptations = Bread pudding dessert
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October October 24 – none!
_______________________________________________________
SATURDAY:
Current Shabbott’s Habit : Core Challenge
100 crunches
_______________________________________________________
Shabbott’s Habits already met 1. Drink more water – finished March 9 & still going ~ 65 oz
2. Move it or lose it – goal met April 5 ~ 4 mile run
3. Breakfast of Champions – goal met May 3 ~ Smoothie King
4. Sleep like a baby – goal met May 31 ~ 8.5 hrs
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 2 / 0
6. No Wait for Weights – goal met July 26 ~ Glutes/Legs
7. Empty Out Empty Calories – temptations = Calzone, Halloween bark, Halloween party drinks
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October October 24 – 1 Diet Coke
_______________________________________________________
SUNDAY:
Current Shabbott’s Habit : Core Challenge
100 crunches
_______________________________________________________
Shabbott’s Habits already met 1. Drink more water – finished March 9 & still going ~ 70 oz
2. Move it or lose it – goal met April 5 ~ Day off
3. Breakfast of Champions – goal met May 3 ~ Apple pancake and home fries
4. Sleep like a baby – goal met May 31 ~ 5
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 1 / 2.5
6. No Wait for Weights – goal met July 26 ~ Day off
7. Empty Out Empty Calories – temptations = Pumpkin cookies (recipe coming soon!)
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October October 24 – none
_______________________________________________________