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Monday, January 14, 2013

CCRG's Biggest Loser Competition Week #2

Hi Challengers & Teams!

Today let's propose a sit up challenge between each commercial break lets see how many sit ups you can do and then share in the group how many you had complete during the entire show! Get out your pen and paper and keep track! Also don't forget to get in on the Skinny Pop Popcorn Give-Away!

Our Challenge this week is to Eat Less Sugar! We see all over the Internet Sugar Free Challenges and I like those too but I want to be very practical about this as well so I decided that instead of forgoing all sugar that I challenge you to live healthier by eating less than you did before! This small step is in the right direction!

And Here Are the Rules and Guidelines:

  • I want you to aim for clean eating and apart of that lifestyle is avoiding as much sugar as possible however this does not mean you start shopping and buying products that read "Sugar Free" and that's because 99.9% of the time that product is instead loaded with artificial sweeteners such as Sucralose, Aspertame, Sacharin, Sweet-n-low, Acesulfame K, Splenda, Sweet one. Make sure to avoid those products as part of your healthy clean eating lifestyle.

  • Limit your "Added" Sugars to no more than 25 grams per day this is most typically what I suggest to all my clients and calorie counters on a reduced diet (Challenge yourself each day to aim for LESS!) If you are maintaining and eating at about a 2,000 calorie range you can go upward of 32 grams a day. (2005 Dietary Guidelines for Americans) What I mean by a "Added" Sugar is a refined sugar that was added to a product while in manufacturing. These refined sugars can be found in everything from Soda to oatmeal, cereal, breads, pastas, tomato sauce and even soups! Every Label look here
  • Learn all the sugar Names so that when you read a label you are as educated and prepared to make the healthiest choice possible.     
Brown sugar
Malt syrup
Confectioner’s powdered sugar
Corn syrup
Maple syrup
Corn syrup solids
Nectars (e.g., peach nectar, pear nectar)
Pancake syrup
High-fructose corn syrup
Raw sugar
Invert sugar
White granulated sugar
cane juice
evaporated corn sweetener
fruit juice concentrate
crystal dextrose
liquid fructose
sugar cane juice
fruit nectar
  •  Read the Label and Write it down and tally your Sugars up at the end of each day and report in with your accountability partner how much sugar you had- what surprised you along the way and mid week I'll ask how everyone is doing this week with this challenge! I hope you tune in and share your experiences!
So now I want to talk about why liming sugar is not only beneficial for our health but for weight loss!

→ Refined Sugar raise the insulin level in our blood. When the blood sugar rises too quickly (too much sugar!) the insulin receptors notice and step in and release insulin to then lower the blood sugar level. Well what happens to that sugar that is taken out of the blood and not used for energy? That's right it get stored as FAT! Too Much Sugar = Fat Storage.
→Refined Sugar suppresses your immune system. Your body is on overdrive all the time just constantly processing sugar and it has not time to relax and focus on fighting things in the body that needs attention. Your ability to fight disease decreases and are likely to get sick.
→ When you eat too much sugar you are likely making choices that are not natural and the more refined, processed the product the more likely you are eating less than desirable amounts of nutrients like vitamins, minerals and not to mention important fiber benefits.
Don't just take my word for it as it's such a common knowledge these days that we have to start putting more practical choices into our grocery carts and mouths so we can stop the excess sugar eating and help gain control of diabetes, pcos and our the belly bulge.
Read Lots of Sugar Danger Information here and do a google of valuable reputable online resources for more information
Do NOT Fear Natural Sugar. Do Not Fear Complex Carboyhydrates. They yield vitamins, minerals, fiber, water and cancer fighting properties. You still must use sugar in moderation. Choose one apple at snack and not an apple and a banana back to back. Choose an apple one hour and then the banana the hour after for better energy usage. It's best to aim for 1/2-one cup of pasta at dinner and not 2 cups even if it's whole grain- remember that what's not used at the moment for energy is stored!
Check out Sugar Stacks for a great little visual like the ones below!

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