It’s Day 3 of the June Sugar Free Challenge and I am faced with a large variety of pastries while I order my cup of coffee first thing in the morning! We are challenged every day with making small choices that will add up and greatly impact our health in a positive or negative way. This month, we are challenging you to take a second and think before you make the choice to sacrifice your health for a few moments of pleasure. We challenge you to take it one small decision at a time and try your very best to cut back on added sugar this month. We are faced with so many small decisions every day. How you handle each small decision will have a profound impact over one month’s time!

You don’t have to be perfect, but at least stop and think before you casually decide to have a bagel or croissant with your coffee. Try less sugar in your coffee, experience the real flavors from the coffee beans! Be creative with your salad dressing this month and try something new..a squirt of  lemon or a dash of  olive oil instead of ranch dressing.

Sugar hides in most foods, especially if it’s refined or man made! So always look at the ingredients on the label and check for sugar. Most of the time, labels fool you into thinking it is a “healthy” sugar. Don’t be fooled!

The more you train yourself to stay away from carbs and sweet foods, the less you will crave them and the more you will find pleasure in the flavors of whole, unprocessed foods! It will be a WHOLE new world!

Here’s a list of foods you should try to cut back on and a list of healthy options during the June Sugar Free Challenge:

Sugar Free Friendly Foods:

  • Protein: Meat, fish, and eggs
  • Vegetables: All leafy greens, broccoli, asparagus, cauliflower, carrot, celery, chard, cucumber, eggplant, mushrooms, peppers, onions, radishes, zucchini, radicchio, ginger, green beans, leeks, spaghetti squash, tomato,
  • Nuts and nut butters (not peanuts)
  • Oils: Coconut oil, olive oil, avocados, and avocado oil
  • Dressings: Apple Cider Vinegar, olive oil, lemon, and mustard

Not So Sugar Free Friendly Foods:

  • Refined foods: Bagels, breads, croissants, cake, cookies, muffins, pasta, pizza, tortilla chips, crackers, sugar and pastries.
  • Fruits high in sugar: Watermelon, cherries, grapes, mangos, figs, ripe bananas
  • Grains: wheat, barley, rye, flours made from grains
  • Sodas and juice
  • Ketchup, store bought dressings, and anything with sugar, artificial sweeteners
  • Anything that says “Diet” or “Sugar Free”.

You are probably wondering “why do I have to stay away from carbs too?”. It’s because all the carbs you eat get broken down into glucose. Glucose is a simple sugar absorbed into your bloodstream during digestion. Insulin is pumped into your blood to help store the glucose into your body so it can be used for energy later. The more carbs you eat, the more insulin is needed to store it.

Any food that is not a protein or a fat is a carb! So these carbs add up fast and end up as fat on your body, especially if you’re not very active!

It is so important to choose “healthy” carbs instead of not so healthy carbs so you are getting the nutrients your body needs.

Not So Healthy Carbs: These foods are usually man made and also refined or processed and lack micronutrients to nourish your body. Examples: Breads, pasta, cookies, cereal, and corn

Healthy Carbs: These foods provide micronutrients such as vitamins and minerals. Examples: Vegetables and a moderate amount of fruit.

How about doing a 5 Minute Workout?

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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program.  I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.

About The Author

Working as a personal trainer and group fitness/ Pilates instructor in Los Angeles has been a dream come true. With 20 years of dance background, and graduating from college as captain of my dance team ranked #1 in the country, I was inspired to get into Fitness as a career and moved on my own from Maryland to California. I now have more than a decade of experience in fitness and a strong list of qualifications and certifications. I’m an NASM certified personal trainer (National Academy of Sports Medicine), Certified Primal Blueprint Expert (Primal/ Paleo/ Ancestral Health, Lifestyle, Nutrition, & Fitness Expert) and Certified in Classical-Progressive Pilates Reformer, Chair, Cadillac and Mat from Pilates Sports Center. I’m also certified in several barre workouts, pre and postnatal fitness, and a specialist in Heart Rate Performance. I’ve helped people of all ages and levels, including Hollywood celebrities, pre and post-natal mommies, and pro athletes reach their health and fitness goals. I love to teach a challenging, fun, intense workout while I focus a lot on form and mind/ body connection. I’m confident that you and I will make a great team!

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