The Bitter Sweet

I'm a fun hater. I know.


First I post a video about how drinking alcohol is hindering your weight loss goals - now I'm about to give you ALL the reasons you should elimimate sugar from your diet. (if you didn't see it, click here)


Let me fitst say that I, too, like to have fun, drink a beer once and awhile and eat donuts covered in sugar.


But the reality is, those things just aren't great for our bodies. Which is why we often feel crappy after we eat or drink them.


That all being said...if your ultimate goal is to become healthier, to lose weight and overall feel your best - I'm always going to encourage you to limit or eliminate taking in things that are bad for you or things that are going to keep you from progressing forward.


Because, well, my JOB is to make sure you stay on track and see results. Not because I'm being mean or being a fun hater. (Although sometimes I do enjoy assigning burpees, knowing you all hate them)


Now that you all know I'm only looking out for YOU and wanting to help you - LETS TALK SUGAR.



Sugar is hidden everywhere. You have to practically be a detective to find it.


So where is all this sugar hiding?


One of the culprits (but not the only one) are added sugars. This is the sugar that is added into foods and beverages to mke them sweet, or every sweeter! I'm taking candy, cakes, donuts, ice cream, soda pop, fancy coffee drinks, ketchup, sport drinks, energy drinks, cereals, granola bars, pizza, yogurts....the list goes on.


Now that you know where to find it a look for it, why is it bad for you??


1. Sugar is an inflammatory

Consuming TOO much sugar causes the body to be in a constant state of inflammation which can lead to increased risk of injury and slow muscle/tissue repair. Keeping your body at a chronic inflammation has been linked to arthritis, heart disease, Type 2 diabetes and even cancer.


2. Sugar makes you feel more hungry

Sugar messes with your bodies ability to tell you when you're full. Consuming it impacts the bodies production of the horomone leptin, which signals the brain to tell you that you've had enough.


3. Empty calories

When you are focused on fueling your body for optimal energy levels and overall performance, it's important to make every calorie count! Sugar provides empty calories. Meaning, they don't provide anything nutritious for your body like: fiber, vtitamins and minerals. These empty calories are readily stored as fat by the body.


4. Its addictive

Sugar releases clemicals that activate the brains preasure center, creating a 'feel good' high when it's consumed. You can even experience withdrawl symptoms when sugar is removed from the diet!


The best way to cut out sugar from your diet is to eat REAL foods!


Here's a sample menu to get you started


BREAKFAST

Coffee with 1/2 scoop 1stPhorm Level-1 Caramel Latte Protein

3 egg omelet

(1 c. spinach, 1/2 c. mushroom, 1/4 c. onion, (or veggies of your choice), sauteed in 1 tbsp coconut oil.

1/2 c. strawberries


LUNCH

Greek Salad

4oz chicken breast

2 c. mixed greens, 1/2 c. cucumber, 1/4 c. red onion, 1/2 c. tomato, 1/2 c. red pepper

1/2 c. chickpeas

6-10 black or green olives

2 tbsp. feta cheese

2 tsp olive oil

Balsamic vinegar to taste


SNACK

1/2 c. full fat green yogurt, plain

1/2 c. blueberries

2 tbsp. slivered almonds


DINNER

Stir Fry

4oz flank steak

1 c. broccoli, 1/4 c. shredded carrots, 1/2 c. red pepper, 1/2 c. peapods, 1/4 c. water chestnuts

1 tbsp. coconut oil

1 tsp ground ginger

1/2 c. cooked rice or quinoa

liquid aminos, coconut aminos or MSG free soy sauce alternatives to taste


BEDTIME SNACK

1 small apple

2 tbsp natural peanut butter


Need further help planning out your meals and cutting out sugar?? Checkout our nutrition coaching options to recieve personal support!


NUTRITON COACHING

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105 N Broadway, Hartington NE 68739