Sugar-redefined

Let me start by saying this, if you want accountability, tell your General Manager that you want go to the next level with your fitness and food.  I did that on Monday and she said, “Let me see you write down your foods for a day.  We will set new goals and check your progress.”  EEK!!  She’s for real….  So, I wrote down my foods and it was just as I assumed, too much DANG sugar.

Just speaking from experience, no amount of exercise will take care of everything with your body. You MUST feed it well.  Clean eating is key: protein, veggies, fruits.  Stop the processed foods and you will see a dramatic difference.  Next comes decreasing SUGAR.  Boo.  I know we like it, but man- it’s addictive.  One of my favorite blogs, Stir It Up!, addresses it so well.

Here is a condensed list of issues with over indulgence:

• Decreasing our immune system
• Making us acidic (more to come on alkaline vs acidic) which can cause a host of health issues
• Causing a rapid rise of adrenaline levels in children
• Causing hyperactivity, anxiety, difficulty concentrating, and crankiness in children
• Worsening symptoms of ADHD in kids that have it
• Causing a possible deficiency in chromium, copper, calcium, magnesium and potassium
• Increasing insulin levels, which causes the body to store excess carbs as fat and can cause obesity
• Possibly causing any of the following: asthma, arthritis,  heart disease, depression, digestion issues, obesity, insulin resistance, metabolic syndrome, and/or diabetes. According to the CDC, 1 in 3 children born in 2000 will develop diabetes. Let me repeat that a little louder. 1 in 3 will get diabetes.
• And it’s totally addictive!

You can find Landria’s comprehensive post here.  She lists great resources to read and listen to for further education.

All of this to say, I am trying to stay within 30 grams sugar a day.  Hard?  YES!  I actually felt a little shaky yesterday as I made intentional choices.  Sugar is truly addictive.  Did I mention that I have a sweet tooth?  Oh, and I LOVE fruit.  As my GM advised, “pick high nutrient dense fruits and pair them with a healthy fat for a snack”.  (See my list of high sugar fruits to avoid.)

The upside is that I was not bloated once yesterday!  WOW!  That is amazing for someone with a sensitive digestive track.  I think this little experiment may be worth it in the long run.

In the spirit of eating “clean,” I made an amazing salad for lunch.  Easy to make–try it!

No Cook Salad

• 3 cups of lettuce
• Cherry Tomatoes
• Whole Avocado
• 1/2 cup of Garbanzo Beans (drained)  (great source of protein)
• Almonds (protein)
• mix of Balsamic vinegar and olive oil for dressing

Here’s the take-away for all of us.  Exercise will not fix everything.  You have to be willing to be consistent at home.  Schedule a cheat meal.  Figure in the glass of wine, but make choices.  It is worth it.

One more thing, grab an accountability partner.  Tell them your goals and write them down.  Encourage each other–it’s a journey!

High Sugar Fruits to avoid:

• Plums
• Oranges
• Kiwifruit
• Pears
• Pineapple
• Tangerines
• Cherries
• Grapefruit
• Pomegranates
• Mangoes
• Figs
• Banana
• Dates
• Raisins
• Dried Apricots
• Prunes

If you do have fruit, make sure to pair it with a healthy fat.  ie: Apples with peanut butter.  Other options are to pick fruits high in antioxidants like, blueberries.