Have you ever reached for something sweet — not because you were hungry, but because you felt stressed, bored, or just wanted comfort? 🍫

On Day 7 of your Sugar Reset, we’ll pause to notice those emotional triggers. Because cravings aren’t always about sugar — they’re often about how we feel.

Hi, I’m Fit Bear 🐻💚.
Welcome back to your 7-Day Sugar Reset Challenge.

Today’s focus is emotional awareness: asking yourself, “What am I really feeling when I want something sweet?”

Day 7 Meals

🌞 Pear & Gorgonzola on Toasted Walnut Bread

Sweet–savory toast with fiber, healthy fats, and a protein boost — elegant in 5 minutes.

Prep Time: 5 mins

Serves: 1

Course: Breakfast

Cuisine: Whole-Food

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🌿 Ingredients

• 1 slice walnut bread, toasted
• 1/2 ripe pear, thinly sliced
• 20 g gorgonzola cheese, crumbled
• 1 tsp walnuts, crushed (optional)
• 1/2 tsp honey, light drizzle (optional)

📝 Instructions

1. Toast the walnut bread until lightly crisp.
2. Top with pear slices and crumble over the gorgonzola.
3. Finish with crushed walnuts and a light drizzle of honey, if using.
4. Serve right away.

✅ Benefits

• Pear → natural sweetness + fiber for fullness
• Gorgonzola → calcium + bold flavor (you need less)
• Walnut bread/nuts → healthy fats for steady energy

🍏 Nutrition Facts (Approx. per serving)

Calories	~380 kcal
Protein	~20 g
Carbohydrates	~40 g
Fat	~15 g
Fiber	~5 g
Added Sugar	0–2 g (if honey)

🥚 Veggie Egg Omelet

Fluffy, colorful omelet loaded with veggies for protein + fiber balance.

Prep Time: 8 mins

Cook Time: 7 mins

Serves: 1

Course: Lunch

Cuisine: Healthy

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🌿 Ingredients

• 3 large eggs
• 1/2 cup mixed veggies (bell pepper, onion, spinach, tomato)
• 1 tsp olive oil
• Salt & pepper to taste

📝 Instructions

1. Whisk eggs with a pinch of salt and pepper.
2. Sauté veggies in olive oil 2–3 minutes until softened.
3. Pour in eggs; cook on low until almost set, then fold and finish.
4. Serve with a light drizzle of olive oil if desired.

✅ Benefits

• Eggs → ~18–20 g complete protein for satiety
• Veggies → fiber + micronutrients for mood & digestion
• Olive oil → healthy fats for steady energy

🍏 Nutrition Facts (Approx. per serving)

Calories	~420 kcal
Protein	~28 g
Carbohydrates	~10 g
Fat	~30 g
Fiber	~3 g
Added Sugar	0 g

🍵 Earth & Sky Smoothie

Creamy green–blue smoothie with protein, fiber, and healthy fats for calm energy.

Prep Time: 5 mins

Serves: 1

Course: Drink / Snack

Cuisine: Healthy

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🌿 Ingredients

• 1 cup kale, stems removed
• 1/2 avocado
• 1 small banana
• 1/2 cup Greek yogurt (unsweetened)
• 1 cup milk or almond milk
• 1/2 tsp blue spirulina powder
• 1 tsp honey (optional)

📝 Instructions

1. Blend kale, avocado, banana, yogurt, and milk until smooth.
2. Pulse in blue spirulina. Taste and add a light drizzle of honey if desired.
3. Serve chilled.

✅ Benefits

• Kale → fiber + calcium for balance
• Avocado → healthy fats for steady energy
• Greek yogurt → protein + probiotics
• Banana → potassium + natural sweetness

🍏 Nutrition Facts (Approx. per serving)

Calories	~350 kcal
Protein	~25 g
Carbohydrates	~40 g
Fat	~12 g
Fiber	~7 g
Added Sugar	0–4 g (if honey)

🍜 “Marry Me” Chicken Ramen (Light)

Comforting ramen with lean chicken and a lighter creamy sauce — big flavor, balanced macros.

Prep Time: 10 mins

Cook Time: 15 mins

Serves: 2

Course: Dinner

Cuisine: Fusion

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🌿 Ingredients

• 200 g chicken breast, thinly sliced
• 2 bricks ramen noodles (whole-grain if possible)
• 2 tbsp sun-dried tomatoes, chopped
• 1 cup low-sodium chicken broth
• 1/2 cup light cream or Greek yogurt
• 1 clove garlic, minced
• 1 tbsp olive oil
• Oregano & basil, salt & pepper to taste

📝 Instructions

1. Cook ramen per package; drain and set aside.
2. Sauté garlic in olive oil; add chicken and cook until golden.
3. Stir in broth and sun-dried tomatoes; simmer 2–3 minutes.
4. Lower heat, add light cream or yogurt; season with herbs, salt, and pepper.
5. Toss noodles into the pan, coat well, and serve warm.

✅ Benefits

• Chicken → lean protein for fullness
• Noodles → comforting carbs, balanced with protein & fats
• Lighter sauce → flavor without heavy sugar

🍏 Nutrition Facts (Approx. per serving)

Calories	~560 kcal
Protein	~40 g
Carbohydrates	~62 g
Fat	~16 g
Fiber	~5 g
Added Sugar	0 g

💡 Coaching: Emotional Triggers

When you feel a craving, pause and ask yourself:

• Am I stressed?
• Am I bored?
• Am I seeking comfort?

✨ Often, sugar is just a stand-in for another need — rest, calm, connection, or release.

🧘 Quick Relief Tool

If cravings feel overwhelming, try my EFT tapping videos for anxiety, anger, or stress.
EFT calms your nervous system fast — and reduces the urge to eat emotionally.

💪 Movement of the Day

Keep moving your body.
Choose one today:

• A 10-minute walking workout

• Or a gentle dumbbell flow

Both release tension, balance blood sugar, and boost mood.

📖 Extra Learning

Want to understand the bigger picture?
Watch my video: “5 Hidden Root Causes of Inflammation.”

You’ll see how stress, diet, and lifestyle connect to cravings and long-term health.

📝 Tracker Reminder

In your Sugar Reset Tracker, write down:
“What was I really feeling the last time I wanted something sweet?”

Noticing the trigger is the first step toward breaking the pattern.

🌟 A Note from Fit Bear

Congratulations 🎉 — you’ve made it through all 7 days of the Sugar Reset Challenge!

This wasn’t just about cutting back on sugar — it was about awareness, balance, and kindness toward yourself.4eq
Every small step you took — drinking more water, moving your body, choosing whole foods, or noticing your emotions — was an act of self-care.

Thank you for joining me on this journey 🐻💚.
I’m so grateful you showed up, not just for this challenge, but for yourself.

👉 Keep using the tracker, keep practicing mindful swaps, and most importantly, keep listening to your body.
Remember — it’s not about being perfect. It’s about being present.

If you found this challenge helpful, please share your experience in the comments or tag me @hhhfitbear — I’d love to celebrate your progress with you.

Here’s to more steady energy, fewer cravings, and a happier, healthier you.

With gratitude and encouragement,
Fit Bear 🐻💚