Week Two - Stop Eating Refined Sugar

Fruit contains plenty of natural sugars and is also an important part of any healthy eating plan. Also, fruit is a great way of naturally getting the sugar you might be craving and will help make this challenge successful.

Unfortunatly, for most people the largest source of calories comes from refined sugar, which is found in great amounts in most processed food. Refined sugar is making us fat, giving us diabetes and zapping our energy levels. In the past 300 years, this was the average sugar consumption per person:

•In 1700, about 4 pounds of sugar per year.
•In 1800, 18 pounds of sugar per year.
•In 1900, 90 pounds of sugar per year.
•In 2009, 180 pounds of sugar per year.

Consuming refined sugar won't only lead to a gain in body fat, but it can also cause you to develop fat inside your liver, and that's a major health risk. Sugar taken every day produces a continuously overacid condition, and more and more minerals are required from deep in the body in the attempt to rectify the imbalance. Also, sugar can suppress your immune system and make you sick.

Your Goal for This Week

Stop eating refines sugar. Make the decision to remove refined sugar entirely from your diet during this week and the rest of the 100 days. After you complete The Core Challenge, you can enjoy your favorite dessert in moderation. There's a difference between enjoying your favorite foods occasionally and eating everything you adore. The key to maintaining control, is deciding one day of the week how much you'll have, and then to enjoy it with full consciousness.

When you know what you're getting into, you have more control. So if you love ice cream or cheesecake, memorize the amount of sugar of your favorite type, and then you can manage your sugar intake with portion control. Be aware that refined sugar causes type 2 Diabetes, obesity, and tooth decay. Here are some important facts:

  • Examples of refined sugar include white sugar, brown sugar, corn syrup, refined maple syrup, and refined honey. Most packaged cereals, pancake syrups, jellies and breads are full of refined sugar.

  • Refined sugar has been processed so much that it has no nutrients left and is considered toxic for your body.

  • Refined sugar is absorbed quickly into the bloodstream where it deceives the body into feeling instant "energy". The "energy" spike will drop very soon after, causing you to feel tired, moody and craving for more sugar to reboost the "energy". This is how people become addicted to sweet foods rich in refined sugars.

  • Over-consumption of refined sugar can lead to serious health issues such as obesity, diabetes, and heart problems.

  • Refined sugar and other foods with high glycemic values elevate insulin levels and put the immune system on high alert. The glycemic index measures the immediate impact of a food on blood sugar levels. Surges of blood sugar trigger the release of insulin.
Follow The Rules for Success

Sugar makes you gain the worst kind of fat

When you eat more sugar than your liver can handle, the liver turns the excess into fat. Some of this fat lodges in the arterial walls, increasing your risk of heart disease, while the rest accumulates inside liver cells, making your liver inflamed. This condition causes insulin levels to rise, which drives up blood pressure and increases your risk for pancreatic burnout and diabetes, premature aging problems and cancer.

Starting this week, develop the habit of eliminating refined sugar from your diet. The following are some steps to help you achieve this goal:

  • Retrain your taste buds - Over time, you can retrain your taste buds not to like refined sugar. Get rid of sugar-free juices, soda pops and treats which cause you to crave refined sugar. Start retraining your taste buds to enjoy the natural sweetness of fruits and vegetables.

  • Drink the Master Juice for breakfast - Prepare and drink the Master Juice for your daily breakfast. See Appendix B of the Mastermoves Jump Start to Success manual.

  • Drink sugar-free - Don't put refined sugar in your drinks. If necessary, substitute in moderation with raw honey or raw cane sugar.

  • Eliminate sugar products in your kitchen - Resist the temptation to indulge by getting rid of products such as candy, cookies, cakes, soda pops, processed foods and so-called "diet" products.

  • Eat fruits - Apples, pears, berries and citrus foods are lower in simple sugars and calories. Citrus fruits and apples, in particular, help your body burn fat. The more whole fruit you eat, the less processed sugar you will crave. Fiber in fruit is filling and dampens food cravings.

  • Enjoy treat meals - Good nutrition takes dedication, but it shouldn't mean you can't treat yourself once in a while. Be flexible after Week 2; if you feel the need for a sweet treat once in a while, allow yourself in moderation.

Your habits are either the best of servants or the worst of masters. You need to replace bad habit of eating process food with the good habit of eating fresh fruits and vegetables. Good habits or bad habits, your habits determine your character, and your character fixes your destiny. Stop eating sugary foods and start eating an apple a day. Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium. Apples provide a source of potassium which may promote heart health. If you learn to sugary food with fruits, then even a small effort can create big changes. The Core Challenge is designed to make sure Best Practices are as consistent as possible and are repeated every day for 100 days.

During this week practice the following routine. Gradually your body will improve energy and endurance for more advanced workouts.

Exercise Schedule
Afternoon / Evening
Core Nutrition Schedule
7:00 am
10:00 am
12:00 am
4:00 pm
6:00 pm
8:00 pm




Renew your body...
ejuvenate your life!

The Core Challenge will help you achieve a goal of your choice in 100 days. The Core Challenge is personal coaching program designed to develop your optimal fitness level, the power of your intuition to overcome obstacles, and the discipline and persistence to achieve your personal goals.

The Core Challenge
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