Welcome to Day #1 of the Sugar Detox Challenge!

Remember that every little small and simple choice we make these 10 days to eliminate sugar is a step towards re-setting our bodies to not only enjoy, but actually crave the nutritious whole foods

that will bring us a future of good health!

Here's a couple of articles I thought I'd pass along that I got as part of my Pre-Type 2 Diabetes Education counseling. By improving my nutritional eating habits I have been able to control my blood sugar levels without medication and avoid a diagnosis of diabetes. Most of these suggestions fit our Sugar Detox goals.

7 Easy Lunches for Type 2 Diabetes

If breakfast is the most neglected meal of the day, lunch can often be the most hurried. A recent survey found that 62 percent of Americans rush through lunch at their desks, and even when we manage to leave the office, fast-food restaurants and food courts often prevail over more healthy options. But they don't have to be your only option — and, in fact, they shouldn't be your first choice.

In general, try to pack your own lunch whenever possible — the health benefits, not to mention the cost-savings, can be enormous. Short on prep time? Put these quick and nutritious lunch ideas on your diabetes menu to fill you up and keep your blood sugar in check.

1. Salads

Salad should be a part of your lunch menu. You can create a different salad every day of the week by varying your toppings. Try grilled chicken, shrimp, or fish, but avoid heaping on a lot of fattening ingredients, such as bacon bits and heavy cheeses.

Salads with lots of raw vegetables are best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Try flavored oils and vinegars for dressings.

2. Sandwiches

As with salads, there are many ways to spice up a sandwich. Start with whole-grain bread or a whole-wheat tortilla. Add lean meat, such as turkey, ham, or grilled chicken; layer on your choice of veggies; add mustard, low-fat mayo, or hummus to the mix — and you have a filling and tasty lunch. Stay away from greasy chips, French fries, and other fattening sides. Instead choose fruit, or carrot and celery sticks to complement your meal.

3. Hearty Soups

Soup can be a good option for lunch, with many healthy choices to consider. Chicken noodle, chicken and rice, and tomato (made without cream) are all good soup choices. Others include butternut squash, gazpacho and other chunky vegetable varieties, miso, and pasta and bean soups. Avoid cream-based soups and chowders. Remember, soup freezes well. You can make a large batch and freeze it in individual containers; with a microwave you have a nearly instant lunch.

4. Pasta

As long as you choose whole-grain pasta, you can eat all types of noodles, such as penne, angel hair, or spaghetti. Top it with a healthy tomato sauce, then add chicken, shrimp, or turkey meatballs and a variety of vegetables. Add a crisp salad and you have a healthy and filling lunch.

5. Pizza

Pizza can be a good choice — in moderation. Choose a thin-crust whole grain variety, ask for light cheese, and include vegetables as the topping instead of fatty meats like pepperoni.

6. Tuna, Chicken, and Shrimp Salads

When you make these protein-based mixes, you can control the mayonnaise and the good-health factor. Choose low-fat mayonnaise, and not too much of it. Add fiber and bulk with chopped celery, diced bell pepper, and chopped onions to taste. Serve on whole-grain bread or scoop onto a bed of lettuce.

7. Veggie Stir-Fry
For a more exotic lunch, go for a bowl of vegetable stir-fry and brown rice. Avoid the fast-food version, which can be high in fat and sodium, and make it yourself by sautéing the vegetables with a healthy oil and soy sauce. Prepare it the night before for dinner, making enough to bring leftovers for lunch.

Foods That Can Help With Blood Sugar Control

These diabetes-friendly foods may help lower blood sugar and improve insulin sensitivity, and more.

Oatmeal

Oatmeal contains beta-glucan, a heart-healthy soluble fiber that slows down digestion. This prevents big spikes in blood sugar levels. The beta-glucan in oatmeal has also been shown to improve insulin sensitivity, according to a study published in 2013 in the journal Food and Nutrition Research.

Just remember that oatmeal is a carbohydrate, so you'll need to watch your portions. Try one quarter-cup of dry oatmeal per day as part of a healthy diabetes diet. Enjoy it for breakfast, add it to meatloaf, or sprinkle it on top of your yogurt. Buy "old fashioned" or "steel cut" oats, not instant to get the whole oats.

Salmon

Salmon is a rich source of key nutrients, including protein, niacin, and vitamin D. And getting a healthy dose of vitamin D may be key, as low levels of the vitamin have been associated with type 2 diabetes.

The fish is also a good source of omega-3 fatty acids, which may help reduce inflammation associated with insulin resistance. And a study published in 2013 in the journal Nutrients showed that omega-3s may also help protect your heart health, which is especially important for people with diabetes because of their increased risk for heart disease.

Top salads with grilled or broiled salmon, and try baking salmon patties.

Almonds

Almonds are high in vitamins B and E, fiber, iron, protein, magnesium, and zinc — and low in carbohydrates that increase blood sugar levels.

And since diabetes makes you more likely to have high LDL, or "bad" cholesterol, adding nuts to your diabetes diet is a smart move. Almonds are an excellent source of unsaturated fats, which can help lower your LDL cholesterol and raise your HDL, or "good" cholesterol levels.

Add almonds to salads or try a tablespoon of almond butter as a snack. Just watch your portions and steer clear of packaged nuts with any added sugar or salt.

Oranges

An orange is an excellent source of pectin, a soluble fiber shown to lower LDL cholesterol levels, Smithson says. Although they're sweet, oranges actually have a low glycemic index (GI), according to the American Diabetes Association (ADA). And the lower a food's GI, the less it affects blood sugar and insulin levels. Do factor in that one medium-sized orange has 15 grams of carbohydrate.

Oranges also provide key nutrients including vitamin C. Opt for the whole fruit instead of juice for more fiber and antioxidants that may help prevent cell damage.

Beans

Beans are rich in soluble fiber and an inexpensive source of protein with a low GI, making them ideal for preventing big swings in blood sugar levels. A higher soluble fiber content in foods is beneficial for slowing the rise in blood glucose levels because it takes longer for your system to break down the fibrous foods.

A half cup serving of black beans has 15 grams of carbohydrate. The ADA recommends eating bean spreads, like hummus (a great dip for raw veggies), or adding beans to soup, chili, casseroles, and salad.

Kale

Of all the leafy greens you could enjoy on a diabetes diet, kale is the superstar. This vegetable is rich in a slew of essential nutrients, including vitamins A, B6, C, K, and folate; the minerals calcium and magnesium; fiber; and flavonoids and other antioxidants. Kale is also very low in carbohydrates, sodium, and cholesterol, the U.S. Department of Agriculture reports.

Kale contains bile acid sequestrants, substances that lower LDL cholesterol and limit the absorption of dietary fat. Toss kale into a salad, steaming it, or baking it into chips.

Dark Chocolate

Sound too good to be true? Consider this: A research review published in 2011 in the journal BMJ looked at studies involving more than 114,000 people and found that those who ate the most chocolate had a 31 percent lower risk for diabetes and a reduced risk for heart disease and stroke compared with people who ate the least. And a 2014 study published in the Journal of Diabetes and Metabolic Disorders found that having about 20 grams of flavonoid-rich cocoa a day (about 3 tablespoons) could lower LDL cholesterol and triglyceride levels in people with diabetes.

Look for dark chocolate with more than 60 percent cocoa. But since chocolate also contains fat and sugar, limit yourself to one small square a day. Note: Have to skip this one for now, unless you find dark chocolate with no sugar.

Cinnamon

Cinnamon has been used for thousands of years to treat various health issues, according to the ADA. More recently, the spice has been touted as a way for people with diabetes to improve blood sugar control. A 2012 study published in the journal Nutrition Research found that cinnamon supplements lowered blood sugar levels in people with type 2 diabetes. And a 2013 study published in the Annals of Family Medicine showed that cinnamon is associated with a significant drop in fasting blood sugar levels. More and bigger studies are needed to confirm the possible health benefits of cinnamon, the ADA notes — but in the meantime, it's a tasty way to top cereal and hot beverages.

Vinegar

The potential health benefits of vinegar are still under investigation, but one study dating back to 2004 and published in Diabetes Care found that vinegar could significantly improve insulin sensitivity in people with diabetes or insulin resistance. The researchers suggested that vinegar's effects on the body are similar to the effects of the commonly used diabetes drug metformin.

And a 2012 study published in the Journal of Community Hospital Internal Medicine found that vinegar helped slow the absorption of sugar. Two ounces of apple cider vinegar added to a meal improved fasting blood sugar levels and insulin sensitivity, researchers found.