Two - Stop Eating Refined Sugar
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.
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:
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.
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.
Goal for This Week
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.
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:
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
sugar has been processed so much that it has no nutrients
left and is considered toxic for your body.
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.
of refined sugar can lead to serious health issues such
as obesity, diabetes, and heart problems.
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.
The Rules for Success
makes you gain the worst kind of fat
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
this week, develop the habit of eliminating refined sugar
from your diet. The following are some steps to help you
achieve this goal:
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.
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.
sugar-free - Don't put refined sugar in your drinks.
If necessary, substitute in moderation with raw honey
or raw cane sugar.
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
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
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.
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