You’ve chosen to take this
challenge because you’re looking for change! This is not a diet or a list of what to eat,
but rather a challenge for you to focus on your sugar consumption for the next
21 days. There may not be something new to
do every day, but just making a commitment to focus on it for 21 days and
knowing that others are doing it along side you is enough accountability to
make change for the better!
Science tells us that common
symptoms of one who eats too much sugar may include: excess weight, fatigue,
depression, brain fog, bloating, low blood sugar, high blood pressure, and high
triglycerides. Any of those symptoms
come your way? Then it’s time to rework
our habits!
If you’re like me, you love
the taste of sugar. But, if it’s
ingested on a daily basis, and even multiple times throughout the day, your
body and mindset will be affected. It’s
my opinion that our bodies were NEVER intended to eat most of the processed
food that infiltrates our society. So,
let’s do something about that and change our habits!
TO DO:
For days One, Two, and Three,
take time to write down and journal the foods you eat on a daily or weekly
basis that have sugar as one of their ingredients and record how often and how
much you’re eating of it (2 cokes, 3 cookies, a few pieces of hard candy, a
handful of M&M’s, 4 tablespoons of sugar in your coffee, 2 shots of flavored coffee creamer, graham crackers, sweetened yogurts, fruits, etc.). Record ALL the sugar, This means taking extra time on the menu, in
the grocery aisle, and asking your server or hostess what exactly is in what’s
being served to you. I use my iPhone
“Notes” section for projects like this because it's always with me.
When you’re searching
ingredients, you’ll be looking for the words: sugar, dextrose, sucrose, fructose,
high fructose corn syrup (HFCS), fake sweeteners, agave syrup, cane juice, cane syrup, molasses, honey, glucose and fruit
juice concentrate. These
words are warning to you that this is likely an item you’ll want to aim to cut
out of your daily diet. Yes, even
juices, fruits, fake sweeteners (in diet drinks!), sweetened and alcoholic
beverages should be recorded because cumulatively, they all add up to sugar in
your system.
These first three days are about awareness of your habits.
We’re all wired differently and a challenge won’t work for most people
by just saying, “Now quit eating sugar for 21 days. Ready go!”
What will work long term is
making you aware of your habits, getting an education and awareness of what
you’re eating, and then finding your balance with an ongoing plan on how to
periodically enjoy fun foods in moderation.
Balance is key!
WHY?:
You can’t change what you don’t acknowledge and if you aren’t aware of your
habits and really take the time to educate yourself on what you’re eating
routinely, then your habits won’t change and your look and feel won’t
either. Knowledge is power for your
journey!
WHAT SHOULD YOU BE EATING?:
I can’t write anyone’s food plan but my
own. The ultimate goal of this is to
clean up the diet and steer clear of processed foods. That’s a practice that takes time, discipline,
and sacrifice to do since processed foods have inundated our society. Your habits weren’t made in a day and they
won’t change overnight. It takes time
and regular, mindful actions to change what you do. And when you make changes to what you do,
your look and feel will eventually change, too!
What do I personally eat if I’m not
eating processed food routinely? Lean meats, eggs
and egg whites, tons of vegetables, oatmeal and oat bran, and healthy fats such
as avocados, olive oil, and almonds.
There are so many clean, healthy choices out there and it will take time
and strategy for you to make those an ongoing part of your day.
Just getting started and need
a plan? I used Weight Watchers to take off 80 pounds
in my journey and I give it two thumbs up for those looking to get started or
back on track. I also used Body For Life and now Fighter Diet for those looking to take
it up a notch. Pick a plan and work it and start tracking your sugar eats as you go!
So proud of you for making the time to take this challenge and make the investment into YOU! You're worth it!
-Mindy
Miss a day in the challenge?
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