Did you know your brain often confuses thirst with sugar cravings?
By Day 3 of your sugar reset, hydration becomes your secret weapon: it keeps your energy steady, supports digestion, and prevents that “I need a snack right now” feeling.
Today, our theme is simple: prioritize hydration.
👋 Welcome to Day 3
Hi, I’m Fit Bear 🐻💚.
Welcome to Day 3 of the 7-Day Sugar Reset Challenge.
Today we’ll explore why water matters so much, go through your meals, and add movement and mindfulness to keep cravings in check.
💡 Why Hydration Helps
Water does 3 big things for cravings:
- Energy Support → Even mild dehydration makes you feel tired, which tricks your brain into asking for sugar.
- Digestion Aid → Water helps fiber move smoothly, keeping your gut comfortable and reducing “comfort food” cravings.
- Blood Sugar Balance → Hydration helps your body process glucose more efficiently, reducing spikes and crashes.
💧 Aim for 2–2.5 liters daily (about 30–35 ml per kg body weight).
✨ Pro Tip: Add cucumber, mint, or lemon slices for flavor — no sugar needed!
🥗 Day 3 Meals
🌞 Pesto Eggs
Simple, savory, and protein-rich — a bright start for steady morning energy.
🍃 Ingredients
- 2 large eggs
- 1 tbsp pesto (store-bought or homemade, no added sugar)
- 1 tsp olive oil (optional, if pan needs it)
- Pinch of salt & pepper
- Optional: cherry tomatoes + a handful of arugula to serve
📝 Instructions
- Warm a nonstick pan on medium. Spread pesto in a thin layer.
- Crack in the eggs. Cook 2–3 minutes (sunny-side) or to your liking.
- Season lightly and serve with tomatoes/arugula if desired.
✅ Benefits
- Eggs: ~12 g protein → satiety & fewer cravings
- Pesto: herbs & olive oil → antioxidants + healthy fats
- Low sugar + protein-first → steadier morning energy
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~280 kcal |
| Protein | ~22 g |
| Carbohydrates | ~3 g |
| Fat | ~22 g |
| Added Sugar | 0 g |
🥗 Beet Pasta with Grilled Chicken
Lean protein + beet-boosted carbs in a light tomato-beet sauce for stamina and steady energy.
🍃 Ingredients
- 200 g chicken breast
- 160 g whole-grain pasta (dry weight)
- 1 small cooked beet, grated (or ½ cup vacuum-packed beets, chopped)
- 1 cup tomato passata (or crushed tomatoes)
- 1 clove garlic, minced
- 1 tsp olive oil + salt & pepper
- Optional: squeeze of lemon + parsley to finish
📝 Instructions
- Season chicken with salt/pepper; grill or pan-sear until cooked. Slice.
- Cook pasta al dente; reserve a splash of pasta water.
- Sauté garlic in olive oil; add passata and grated beet. Simmer 5–7 min.
- Toss pasta with sauce (add pasta water if needed). Top with sliced chicken, lemon, and parsley.
✅ Benefits
- Beets → nitric-oxide support for blood flow & stamina
- Chicken → lean protein for repair & fullness
- Whole-grain pasta → slower-release carbs for steadier energy
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~520 kcal |
| Protein | ~45 g |
| Carbohydrates | ~55 g |
| Fat | ~12 g |
| Fiber | ~9 g |
| Added Sugar | 0 g |
🍓 Greek Yogurt, Pineapple & Strawberries Smoothie
Tropical, tangy, and protein-friendly — a refreshing, digestion-supporting sip.
🍃 Ingredients
- ¾ cup unsweetened Greek yogurt
- ½ cup pineapple chunks (fresh or frozen)
- ½ cup strawberries (fresh or frozen)
- 100–120 ml water or unsweetened almond milk
- Optional: 1 tsp chia seeds
📝 Instructions
- Add all ingredients to a blender and blend until smooth.
- Adjust liquid for desired thickness. Serve immediately.
✅ Benefits
- Yogurt → protein + probiotics for gut health
- Pineapple → bromelain for digestion
- Strawberries → vitamin C + antioxidants
- Optional chia → extra fiber & omega-3s
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~300 kcal |
| Protein | ~20 g |
| Carbohydrates | ~35 g |
| Fat | ~5 g |
| Fiber | ~4 g |
| Added Sugar | 0 g |
🍯 Honey Chicken Bowl with Quinoa & Purple Cabbage
Balanced macros: lean chicken, fiber-rich quinoa, and crunchy purple cabbage with a gentle honey glaze.
🍃 Ingredients
- 200 g chicken breast, sliced
- ¾ cup dry quinoa, rinsed
- 1½ cups purple cabbage, thinly sliced
- 1 tbsp olive oil
- 1 tbsp honey
- 1 tbsp soy sauce or tamari (low-sodium)
- 1 tsp apple cider vinegar or lemon juice
- Salt & pepper to taste
- Optional: sesame seeds + spring onion to finish
📝 Instructions
- Cook quinoa per package (about 15 mins). Fluff.
- Whisk honey, soy/tamari, and vinegar/lemon.
- Sauté chicken in olive oil until cooked; pour in the honey sauce and reduce 1–2 mins.
- Lightly sauté cabbage 2–3 mins until just tender.
- Assemble bowls: quinoa base, honey chicken, cabbage. Top with sesame & spring onion.
✅ Benefits
- Chicken + quinoa → complete protein + fiber for fullness
- Purple cabbage → antioxidants & gut-friendly fiber
- Light honey glaze → gentle natural sweetness
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~550 kcal |
| Protein | ~40 g |
| Carbohydrates | ~58 g |
| Fat | ~16 g |
| Fiber | ~9 g |
| Added Sugar | ~4 g (from honey) |
🧘 Meditation of the Day
Pair your hydration with calm energy. After your morning water, do my 5-minute Guided Meditation for Abundance.
A centered mind makes cravings easier to handle.
💪 Movement of the Day
Hydration works best with movement. Choose one today:
- 20-minute dumbbell circuit (arms + core), OR
- 20-minute walking workout for digestion and energy.
Both support your metabolism and reduce sugar cravings.
📖 Extra Learning: Why You Crave Sugar
Sugar cravings often aren’t about sugar at all:
- Sometimes it’s low energy → your body asks for quick fuel.
- Sometimes it’s stress or emotions → sugar releases dopamine, the “comfort” chemical.
- And often, it’s simply thirst.
✨ By drinking water regularly, you cut off one major craving trigger before it even starts.
📝 Tracker Reminder
Don’t forget to use your Sugar Reset Tracker today.
✔️ Tick off your water glasses
✔️ Record meals & movement
✔️ Write observations about your cravings and mood
Tracking makes progress visible — and motivating!
You’ve made it to Day 3 — amazing work! 💧
Keep your water bottle close, move your body, and use meditation to stay calm and balanced. Tomorrow, we’ll build on this with new tools.
👉 Subscribe so you don’t miss Day 4.
💬 Share in the comments: How many glasses of water did you drink today?
Well & Good 
Leave a comment