Time flies when we're having fun - it's already Week 4! At the end of this week you'll be half way through this session and half way through eight weeks of small but VERY meaningful nutrition changes that truly can transform your health and body if you stick with them! This week's challenge is a tough one but sure to make a BIG difference if you commit yourself to trying it. And don't forget to keep your great habits from Weeks 1, 2 and 3 going too!
Week 4 Nutrition Challenge:
Cut out sweets. Refined sugar has absolutely no nutritional value and a whole lot of calories. Calories from sugar are the most simple form of carbohydrate and are very easy for your body to convert to gylcogen and store in your body. Excess glycogen that isn't burned for energy is then stored as fatty acids. Not cool! In addition, when you eat simple sugars/carbs it sends your blood sugars soaring and then crashing - when your blood sugars crash your body/brain want to raise those blood sugars back immediately. So what do you crave? More simple sugars/carbs. Not cool! (Don't freak about fruit here - the "sugar" in fruit is natural AND has the fiber from the fruit with it to keep blood sugars steady, not to mention all the other vitamins and minerals and phytochemicals that are in fruits).
Here's the deal: sugar is everywhere in a large majority of the foods we eat. (Sugar is cheap and addictive so the food manufacturers LOVE to put it in their food, getting us addicted to their products is their goal). For fun check food labels and see how much sugar is in stuff that's right in your cupboards. From ketchup to crackers - it's everywhere. So to keep it simple and since we're getting more than enough sugar elsewhere, this week our challenge is to cut out the obvious sweets and sugary foods. Avoid cakes, cupcakes, candies (stay away from the candy dish), sugary drinks (but that shouldn't be a problem because we started that in Week 1 :)), ice cream, chocolate, desserts, etc. In addition, avoid sugar-free versions of these treats too - the chemical sweeteners they use instead of sugar are really bad for you too. I can go on and on about how bad artificial sweeteners are for you but I'll save that for another post.
If you really "need" a sweet treat try having some fruit and a glass of water instead. If you think you may die without these treats then pick ONE DAY, a fun day per se, when you can eat any of this stuff with no guilt. But you only get this one fun day a week if you are successful with avoiding sweets the rest of the week.
This is a tough challenge to implement but you can do it! Trust me - this is by far the hardest challenge for me and my HUGE sweet tooth, but it is worth the effort. You'll feel great and see results!
Nutrition Goals This Week:
- Drink lots of water!
- Avoid "junk" drinks.
- Eat a healthy breakfast.
- Eat an apple everyday.
- No sweets!
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