Are you a self-described sugar addict? How often does the sugar monster rear its head and you can’t help but give into those cravings? Do you know how much sugar you consume per day?
Sugar is the leading contributor to most chronic diseases, including Type II Diabetes, heart disease, fatty liver disease and some cancers. It also wreaks havoc with your hormone regulation, brain function, mood and energy. So let’s kick the sugar monster to the curb starting Friday, February 1, 2019!
This is YOUR challenge – you can do as much or as little as you want based on your starting point. If you are just getting started thinking about your nutrition and are a little overwhelmed by taking on too much at once, just start at Week 1 and add on each week’s tasks every Friday during the month. If you have been doing Grail Nutrition coaching or have already been working on dialing in your nutrition and logging your meals, keep logging while you focus on each week’s tasks. Find your ‘pain’ points – those things that you are having trouble getting under control each week. This is the time to kick it up a notch to really dial-in balanced eating and get rid of the sugar monster for good!
The start of the week is each Friday during February – Feb 1, 8, 15 & 22. I will be putting out tips and info all month on CrossFit Grail’s social media, Food for Thought Friday, Message of the Day, etc. to help keep you on track and accountable.
Week 1: Remove the added sugar in your drinks (tea, coffee, no soda, etc). Don’t add sugar or artificial sweeteners to your coffee or tea. Read labels – if there is more than 1 gram of sugar in your beverage, skip it. Hydrate with water and infuse a little lemon, fresh berries or cucumber if needed.
NO fruit juice and NO alcohol!
Week 2: Take out sugar from restaurants meals, work place snacks, grazing, and mindless eating. Say NO to the break room donuts and keep walking past the candy dish. Keep your snacks balanced with protein, healthy fats and quality carbs. ie: turkey slices with hummus and celery. If eating out, pass on the sugary dressings that come with your otherwise PERFECT salad – stick with vinegar and olive oil. Pass on anything with a sticky sweet sauce (wings & ribs) and sorry, NO sugary desserts!
Week 3: Eliminate your refined carbs, fried foods & processed food products – it’s all sugar! Refined carbs from bread, bagels, tortillas, pasta, pizza, popcorn, pretzels just to name a few! Also grains turn to sugar – wheat, legume, nut & soy flours. Just say NO! Stay away from processed foods – chips, cereals, and protein bars. Focus on whole foods for all meals and snacks, including healthy fats to keep you satiated while sugar-detoxing. Shop the perimeter of the grocery store. Select foods that are single ingredient and don’t require a nutrition label! Lean meats, colorful vegetables, some nuts, a little bit of fruit.
Week 4: Log all of your meals in My Fitness Pal. Men – keep your total sugar consumption under 38 grams per day. Women – keep your sugar consumption under 25 grams per day. Sugar hides everywhere and has several hundred names (I will be sharing the list!) Sugar is in packaged and processed food products, seemingly healthy ‘snack bars’, as well as those hidden sugars in coffee drinks and restaurant meals. And although fruit is a whole food, it does have a lot of natural sugar. If you are looking to lose weight, keep your fruit to one or two servings per day.
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