Coffee Talk | Day 2 | No Sugar Challenge

Did you survive day 1? Are you still speaking to me? The first week is the most challenging. For one thing, EVERYTHING seems to have sugar in it. And, just when you have bravely made up your mind to stay away from sugar, something crazy happens like you have to decorate 140 cupcakes and remember not to lick the frosting off your fingers (spoken from experience). Just keep on trucking. If you hit a snag, pick yourself up off the floor and move on. 

The biggest concern that I heard about yesterday was the fear of losing your sweet date with Mr. Joe. You know, that tall, dark, and yummy, make-your-heart-beat-faster, coffee date. I hear your concern. I agree, this was my toughest battle! The coffee is not the problem. It is what we put in it that is the real issue. We are aiming to stay away from sugar & artificial sweeteners and it would seem that life just simply will not be the same without coffee just the way we like it. I encourage you to open your mind to the possibility of learning a new way to enjoy your coffee. 

In The No Sugar Challenge post, I talked about how, in effort to eliminate the use of Splenda, I opted to brew flavored coffee, and add a splash of half & half. Please recognize, that flavored coffee beans are very different than going to a coffee shop and ordering a flavored coffee (French Vanilla, Irish Cream, etc.). The baristas use flavored syrups that are sugar or sugar alternative based. This will not help you on your No Sugar Challenge.

In the case of flavored coffee beans (grounds), the beans have been flavored during the drying process with a very small amount of oil (somewhere around 3%) that allows the flavor to penetrate the porous exterior of the bean. This translates to a negligible amount of nutrient difference, but it offers a great flavor boost. Some great brands to try are New England Coffee (hazelnut, blueberry, French vanilla), Eight o'Clock (French vanilla, caramel macchiato, hazelnut). Additionally, Panera Bread restaurant serves hazelnut coffee in brew form (not a flavored syrup), however, the other flavors are via syrup. It is important that you ask the barista/restaurant if their flavored coffee is brewed flavor or syrup based. 

The next thing to consider is your cream choice. Some folks are good with straight up black coffee. They are my heroes. :-) For the rest of us, cream or some form of milk is used to round out the sharp, bitter flavor that straight brewed coffee has. The Virginia Cooperative Extension did a side by side comparison of non-dairy creamers, half & half and skim milk. Hands down, nutritionally speaking, skim milk won, due to the decreased fat and calories, however, for most people that will not offer enough body to make their coffee experience enjoyable. Let's go back to the non-dairy creamer for a moment. Both the liquid and the powdered form have some concerning ingredients that put them on our "no-no" list.

Liquid Non-Dairy Creamer has Water, Corn Syrup, Soybean & Cottonseed Oil, High Fructose Corn Syrup, Sodium Caseinate (A Milk Derivative), Dipotassium Phosphate, Mon-& Diglycerides, Sodium Stearoyl Lactylate. Not A Source Of Lactose

Powdered Non-Dairy Creamer has Corn Syrup Solids, Partially Hydrogenated Soybean Oil, Sodium Caseinate (A Milk Derivative), Dipotassium Phosphate, Mono- And Diglycerides, Silicon Dioxide, Sodium Stearoyl Lactylate, Soy Lecithin, Artificial Flavor, Artificial Color. Allergy Warning: Contains Milk And Soy.

So you can see the trouble that this could cause, as one of the main ingredients is corn syrup (or solids), and in the case of the powdered, partially hydrogenated soybean oil is a nasty form of trans fat that we need to avoid like the plague.

Another option you may want to consider is unsweetened vanilla almond milk, however, it is important to read labels, as some varieties contain added thickeners and hidden sugar. Silk brand unsweetened vanilla is the most clean variety, so give it a go. 

A final thought on half & half. If you are eating mostly vegetables, fruit, lean protein and healthy carbs, the added fat from a tablespoon or 2 of half & half will not be too dangerous to your weight loss/ health goals. That being said, carefully monitoring all other areas, and keeping your consumption within recommended serving size should be a safe way to enjoy your morning coffee date. 

If you are adventurous, try adding a shake of cinnamon, cloves, nutmeg or a dash of vanilla extract directly to your coffee grinds for brewing. It will give a warm, yummy aroma with added flavor. If you simply cannot handle zero sweetener, you may want to drop a dried, pitted, unsweetened date in the bottom of your coffee cup, allow it to sit for 2-3 min and remove it (it begins to break up). Dates have a caramel flavor that is very yummy, totally natural, and may add just the right amount of sweetener for you!

So, you and Mr. Joe are happily reunited, on to a more healthy future, and will be off to conquer the world...

BE the SWEET in LIFE!
xoxo

Sweet Summertime No Sugar Challenge

This is a challenge that you may HATE at the beginning, but grow to LOVE! In the spring of 2012, I was taking a biology class that was designed for non-science majors (because I originally went back to school for business). My professor, Dr. Fernandez-Nunez, seemed to be there on special assignment to convince non-science majors to become science majors. Well, I worked. He really flipped the switch on my nutrition education path. By that point, I had been running and watching my diet fairly closely for about 7 months. Weight loss had hit a plateau and I wondered if I would ever reach a normal BMI. Since that time, I have not only been able to blast pass the plateau, but have reached a healthy BMI, reduced fatigue, strengthened my immune system and I can attribute it to the 30 day no sugar challenge (that I loved so much I stuck with for over 6 months, and still work hard to limit added sugar)!

During one of his lectures, he began to describe the impact of sugar on our cells, and the inflammation that occurs when the body has to process large quantities of sugar. He also discussed the chemical effects of sugar alternatives in the biofeedback mechanism between the stomach and the brain. A good bit of what he discussed can be seen in this video:

While the video is lengthy, and some of the science may make your brain swim, the meat and bones is the fact that our human body was not meant to process the quantity of sugar nor chemical alternatives that we offer it on a daily basis. In areas of the world with low incidents of diabetes, cancer and heart disease, the people gain their nutrition from whole fruits, vegetables, lean protein and whole grains. Fruit is used as the sweetener, with the occasional addition of natural sweeteners such as honey.

That is where the no sugar challenge comes in. There are several things that this "fast" does for us. It cleanses our system of additional sugar and toxic alternatives. During the time of the fast, there is a rejuvenation of the taste sensation that has becomes dull and desensitized to the sweetness in fruit and even in some vegetables. Somewhere around the second week, you may discover that foods have much more flavor and you will begin to enjoy good, whole foods.

As you shop, you will want to become an avid label reader. It would be easy to assume certain foods, such as canned beans would not have sugar in them, but don't be fooled! I have seen kidney beans packed in high fructose corn syrup (a chemically modified form of sugar), pasta sauce with huge amounts of added sugar and high fructose corn syrup, standard peanut butter has loads of sugar, and you would be astonished to realized that pretty much any loaf of bread on the shelf has sugar, honey or high fructose corn syrup.

During the challenge (and even afterwards), I recommend these whole wheat pitas (or something similar).

Carefully read the labels, folks! The ingredient list is your friend. Know what is in your food. This label indicates that there is less than 2% of a few ingredients, sugar being one of them. This is about as clean eating bread product as you can find. If you find something else, message me!

As I mentioned before, pasta sauce, peanut butter, and condiments will most likely contain sugar. If you live in "Publix" land, their deli peanut butter is just plain ol' peanuts and it is FANTASTIC! As far as sauces are concerned, Hunts Garlic and Herb contains no sugar or high fructose corn syrup (but it is a little thin), and there are some other varieties that do not add sugar, but you need to read your label. 

By and large, focus your meals around the veggies, lean protein, fruits and whole grains. Season with herbs, and dress your salads with different varieties of vinegar, mustards (check for sugar content), and some extra virgin olive oil. 

If you are weaning yourself from soda, consider seltzer water with orange, lemon or lime slices. Years ago, I was a diet Sprite lover, so when I was weaning myself off of artificial sweeteners, I began occasionally having this and it satisfied my desire for a fizzy drink. Another idea is to add fruit and mint to water.

My absolute favorite is pineapple and mint. This is a great use for those pineapple cores that tend to just be thrown in the trash! During Thanksgiving time, I bought several bags of fresh cranberries and threw them in the freezer. Other combinations to try are strawberry and kiwi, lemon & lime, cucumber and melon. You will benefit from the added water, and from the increased vitamins from the fruit!

Let's talk about something real important. Coffee. :-)

Without a doubt, I love my coffee. Prior to my "no sugar awakening," I took my coffee with half & half and Splenda or some sort of flavored creamer. During the fast, I knew this would be the toughest spot for me. While I always wanted to be one of those "I'll take it black" gals, I just could not hack it. Here was my strategy: flavored coffee (coffee that has flavored grounds, such as hazelnut, French Vanilla, etc.) with a splash of half & half. The first few days were a bit rough, but honestly, by the second week it was just fine, and to this day, I can easily take my coffee with a small splash of half & half, and be happy about it :-). 
So, here lies your June Summertime No Sugar Challenge! Tomorrow is the big day! I know that you are going to make it! Do this for your health, you have nothing to lose, and whole lot to gain! See some SWEET SUCCESS this SUMMERTIME! - Besides, I'm doing it with you... so message me if you have any questions or concerns...
xoxo

Quick Start Healthy Challenge

You may be eager to jump into a healthier lifestyle, but you have no idea where to start. Or maybe you have been doing a pretty good job, but have hit a plateau and cannot get through. Save this picture to your phone lock screen and look at it from time to time throughout the day. You may even want to use your reminders to set specific times for snacks/mini meals and exercise. Often when we set out to eat better and be more active we can either: a) not be specific about goals that we want to reach, or, b) set goals that are far too high in the beginning.

We may have really big goals, like to lose 100+ lbs, but that is a long-term goal, and we need to master several small goals to get to the big ones. These 5 basic items are the framework for success. Along the way, you will learn more about the health benefits of different foods, and how to incorporate new activities.

Our bodies are made of up to 60% water. Adequate water intake ensures that all of our cells are properly hydrated, mucous membranes, and joints are lubricated, and carries oxygen to every area in the body. Water also helps to regulate the feeling of hunger. Many times when we think we are hungry, we are actually in need of water. Shoot for no less than 8 cups per day.

Moving away from the standard "3 squares per day," especially during weight loss, it is more effective to eat 5-6 mini meals, or 3 moderate meals and 2 snacks. This prevents your body from becoming too hungry between meals, and then overeating. Another thing this does is even out your blood sugar, and prevents the spike and plummet in insulin, which can leave you fatigued and hungry sooner.

Be sure to match a protein and a carbohydrate form at each "meal." This could be in several forms: carrots & hummus, eggs with spinach and sundried tomatoes, natural peanut butter and banana, cottage cheese and salsa. Notice, I do not have a huge emphasis on grain. Whole grains are great: brown rice, whole wheat, whole oats, quinoa. However, it is important to choose items that are not made with undesirable items such as sugar high fructose corn syrup, MSG and processed, bleached grains.  Being an avid label reader should be on your goal list. Do not rely on the manufacturers to serve you the most healthy options; they are partly to blame for our growing waistlines!

Hit at least 5 servings of vegetables and fruits per day. Focus more on vegetables than fruit. They will contain a good amount of fiber, micronutrients and can fill you up very well. Fruit is not a no-no, however, the natural sugar in the fruit may cause you to crave sweet items in the beginning of your transition into healthy eating. Pay attention to your reactions and make adjustments as needed. When you feel hungry and frustrated (as you may experience) remind yourself that there is no limit to the amount of vegetables that you can eat. These can be roasted, steamed baked or raw. Challenge yourself to look for new veggies that you have never eaten before and get creative!

And lastly, get yourself moving at least 10 minutes per day. Put on your shoes and walk the block, look on YouTube for a 10 min workout video. Just 10 minute per day is a minimum, however, you will see more success when you reach toward 30-45 minutes per day. Start small, but be consistent. Begin a fitness streak (created by SparkPeople.com) and ask a friend to join you! Each consecutive day that you exercise a minimum of 10 minutes, you add to your total. See if you can reach 14 days, then 30 days, and keep going! Your enthusiasm might just spark someone else to get fit!

Consistency is the key! If you ever drop the ball, pick it back up and carry on!

*Disclaimer: This information is offered as encouragement and should not be substituted as advice offered from trained medical providers.