Last week we eliminated soda, juice, & artificial sweeteners. How did you do? How do you feel?
If you have not yet taken record of your “Before” measurements at this point, now is your reminder, & there won’t be any more! This is your only true method of obtaining quantifiable results, so don’t wait any longer to do this!
We have a BIG focus this week, but before we go there, let’s dig a little deeper into sugar, artificial sweeteners, & carbs in general - to make sure we all understand what good we’re doing to our bodies! These challenges are definitely accomplishments & something to be proud of!
High-Fructose Corn Syrup & Carbs:
High-fructose corn syrup is in almost every product on commercial shelves these days!
“[It] was introduced in 1978 as a cheap replacement for table sugar in beverages and food products. No doubt you’ve heard about it in the media, which has attacked this artificially manufactured ingredient for being the root cause of our obesity epidemic. But this misses the point. While it’s true we can blame our bulging waistlines and diagnoses of related conditions such as obesity and diabetes on our consumption of high-fructose corn syrup, we can also point to all other sugars as well since they are all carbohydrates, a class of biomolecules that share similar characteristics. Carbohydrates are simply long chains of sugar molecules, as distinguished from fat (chains of fatty acids), proteins (chains of amino acids), and DNA. But you already know that not all carbohydrates are treated equally by the body. This differentiating feature is how much a certain carbohydrate will raise blood sugar and, in effect insulin. Meals that are higher in carbohydrate, and especially those that are higher in simple glucose, cause the pancreas to increase its insulin output in order to store the blood sugar in cells. During the course of digestion, carbohydrates are broken down and sugar is liberated into the bloodstream, again causing the pancreas to increase its output of insulin so glucose can penetrate cells. Over time, higher levels of blood sugar will cause increased production of insulin output from the pancreas.
The carbs that trigger the biggest surge in blood sugar are typically the most fattening for that very reason. They include anything made with refined flour (breads, cereals, pastas); starches such as rice, potatoes, and corn; and liquid carbs like soda, beer, and fruit juice. They all get digested quickly because they flood the bloodstream with glucose and stimulate a surge in insulin, which then packs away the excess calories as fat.” ~ Grain Brain by David Perlmutter
This week, we want to focus on eliminating Grains while still continuing to remove artificial sweeteners/sugars (don’t forget each rule we’re developing on top of the first! Keep building on these each week!)
Week 2 Challenges:
This week is CRUCIAL! Here are your mini-challenges:
Refined Flours, Starches, Sugars
Ultimately All Grains:
High Fructose Corn Syrup
Eat more vegetables! Greens, reds, purples, try to fill your plate with all colors of the rainbow!
Allow Natural Sources of Sugar:
Dark Chocolate (minimum 85% cacao)
3. Try 1 new Paleo Recipe a week:
Here are few you can experiment with this week!
Coconut Flour Pancakes
Check back for more info mid-week!