7 Day Mindful Sugar Journey
Take 15 minutes a day for 7 days and share with us the difference!
Whenever I take on a new client, I always suggest taking on one new change a week. It's an easy way to allow your body and your mind to improve without too much stress. Let's work on sugar this week.
Can you take 15 minutes a day to invest in your health and your future?
This challenge is designed for you to take it one day at a time. Take a few days for each change if you'd like, we want you to succeed!
What you don't know...
Have you ever wondered how and where those pesky pounds sneak up on you?
Day 1
How much are condiments contributing?
Click for your 7 minute - ketchup, relish, mustard and BBQ sauce
One way to a solution is....click below
Homemade ketchup with fresh tomato, no sugar, homemade ketchup with fresh tomato or Keto Ketchup
Quick Tip: Each time you think about buying something with sugar, put the money in a jar and spend it on an activity you've been wanting to do!
My experience on day one, I really wanted to each junk but I set up a meal prep for 3 days the day before. I ate more than I thought I would and just let that happen since I wasn't eating sugar and even cut back on fruit the first day to keep that craving at bay. I didn't feel drowsy around 2pm like I normally do.
Still with me?
Day 2
Hidden Sugars
Having sugar in your diet can keep your body from using protein. Making "healthy" choices...are they REALLY healthy? It's not your fault!!! Knowing what you're eating can help you get the most from your food.
Click here for your 5 minute investment today
Click here for the full length version ( 1 1/2 hour)
I had a great day yesterday and woke up feeling great, full of energy! How about you? I did a ton of research yesterday to keep me on track. I find that reading up on things (even if they're not part of my diet) helps me stay on track! I got more motivated after looking at what a bad diet does to my brain! However, I was still wanting to grab a sugary snack, on and off throughout the day, it was more of a craving but logically I was able to overcome it for the health of my brain and body.
Day 3
Aspartame? Fake sugars?
Be careful when using artificial sweeteners! We still are producing more insulin in our bodies when we take in fake sugars. What is the cost to our health... it causes our cells to start blocking the high levels of insulin (when the sugar or fake sugars are introduced to our bodies), therefore makes you crave more sugar or fake sugars and then the glucose stays in your bloodstream leading to inflammation, which can lead to heart disease and diabetes. Diabetes and heart disease are known as one of the markers for higher chances of alzheimers. (reference-The Obesity Code and The Grain Brain-excellent further reads).
Click here for your 11 minute investment today.
How many names are there for sugar? Don't get fooled by a name.
Healthier options for sweetener will be tomorrow
Today has been phenomenal! I had the best run I've had in months. Full of energy, about to do sprints which I hadn't done in ages (I just felt that I had enough energy which I hadn't for so long). I'm learning that I can cut the condiments without the cravings now and seeing commercials and advertisements isn't setting off my digestive system anymore. My joints didn't feel stiff when I got up this morning. I slept way better than I have in a while.
Checking in, How are YOU doing? What was new for you? Journalling is a great way to make changes and see at the end how far you've come to help make healthy habits.
Day 4
Weekends can be tough. Let's prepare before it comes! Stay ahead and have your day planned the night before, write down options for snacks and meals in case you start to get bored or tired of the structure. Try this, What to use instead of fake sugars, Here are healthier options
Less than 10 minute today!
I went out to eat last night, I thought I was going sugar free only to find my shrimp were breaded (carbohydrates turn to glucose in the body) instead of a dash of sauce, the shrimp at the bottom had way too much sauce. I felt it right away, I got jittery and my stomach seemed to be so unhappy, I decided to view it as reinforcement of what I had learned and not a set back. When I'm out I'll assume everything will be breaded, I'll ask and request all sauces on the side. It also allowed me to realize that food is better when I make it at home!
Day 5
Sugar is 8x more addictive than cocaine (The Grain Brain)! Have you been able to take the time to notice? Do you agree? What do you think about sugar being taxed to help with a healthier society?
Click here for your 13 minute today
I'm feeling fabulous and cannot "weight" for my weigh in! I'm feeling that my rings are a bit looser and my stomach looks flatter, my face looks brighter and less flush. Also, I'm in the menopause stage of life and have noticed that my hot flashes have cut down to almost half! HUGE WIN!
Day 6
Sugar as a treat? Do you reward yourself or your kids with treats?
Click here for your 15 minutes and let's think about family while you watch
Homework today.... look up a few recipes for desserts and have the family participate in making one or two of them together! Don't worry about sharing that they are lower in sugar or have healthier sugars in them. Let me know how it goes!
Day 7
How much sugar in our 'healthy' food? Companies promote their foods/brands as healthy, how accurate is their marketing? Teach your kids. The prettier the package, the less healthy the food? Do you find this to be a truth?
Look at a typical breakfast, lunch and dinner 30 mins video and the hidden sugar.
Click here for todays 30 minute BUT won't need to invest in the whole video to get the idea but it is helpful to reinforce how many things we just don't look at as sweets!
How did you do? For me, my rings are a looser fit. I've lost 4 lbs with the change. I feel great! My trail runs have been faster and I haven't been huffing and puffing. My workouts feel less challenging, I'm less sluggish and best of all, I'm waking up feeling more rested and sleeping through the night better (very few hot flashes as well). Not having the swelling in my body has made such a difference in my feeling sluggish by 2pm.
How did it go for you? What were your struggles? How did you overcome them? What was your families response? Reach out if you still need some guidance.....craniosacral therapy is another great way to get rid of inflammation and it helps promote easier blood and fluid flow in our bodies. It can also help to boost the metabolism to push sugars through our bodies better.
Decreasing alcohol is another way, not only are the drinks filled with sugars but the alcohol also causes inflammation. However, we don't want you feeling like you are totally depriving yourself, we want to always have alternatives.
Here's the BONUS I promised.... Wine.... Cocktails....going out for drinks!
Click here for some great cocktail options and overall ideas on what you could steer toward! Remember to look at Day 4 for better sweetener options for your cocktails!
Click here for wines to look for!
Thank you for sticking in out and being open learning and new options! Save or bookmark this link for quick and easy to get to reminders and tips whenever you feel like it! Share with your friends and family so that you can live longer, healthier lives with your loved ones!
Click the link below for more step by step health tips.
Do you get migraines, joint aches? Could it be from a particular food or seasonal allergies?
If you’d like to join our free facebook group For My Health when answering questions, let us know that you’re joining from seeing this challenge.
#onechangeaweek #hiddensugar #investinyourself #investinyourhealth #formyhealth #vitalfitnessholisticcenter #weightloss #inflammation #sugar #cutoutsugar #thecostofsugar #sugaranddepression #sugarandinflammation #sugarandalzheimers #sugaranddiabetes #sugarandpain #sugarandcardio
In Health and Wellness,
Michelle S Krause LMT
President of the Holistic Chamber of Commerce, Severna Park/Baltimore Chapter
Owner of Vital Fitness Holistic Center
vitalharmonymd@gmail.com
National and MD State Licensed
Schedule your appointment today
Could it just be dehydration? Do you know how to get the best hydration? A dry mouth is one of the last signs that you are dehydrated.