As you may have heard, there are huge benefits to eliminating sugar (refined, added, and artificial) from your diet.  In this day and age we are basically always consuming sugar, even when you think you are making a healthy choice.Not only do we get sugar from the obvious sources like candy, soda, and ice cream, but it is also in not so obvious products as well.  Did you know that barbecue sauce, ketchup, salad dressings, bottled green tea, cereal, granola, yogurt (yes even Greek Yogurt), and protein bars are & can be loaded with sugar?!The American Heart Association recommend that women limit their added sugar intake to no more than 25 grams per day, and men to limit to no more than 37.5 grams per day.  (Children should be limited to 12-25 grams per day, depending on their age and caloric needs.)  This information lines up well with The World Health Organization, which recommends that no more than 10% of an adults calories should come from added sugars - ideally it would be best to stay below 5%.  For a 2000 calorie diet, 5% would be 25 grams.Unfortunately, the average American is consuming 82 grams of sugar every single day.  That comes out to about 66 pounds of added sugar each year, per person.  If that shocked you, I'm glad.  That is some terrifying information.  It is easy for Americans to hit these numbers though, if you consider the fact that there is, on average, around 40 grams of sugar in a can of soda.Having a diet that is high in added sugars has been linked to diabetes, some cancer, heart disease, inflammation, headaches and much more.  But lets try to keep this positive...So... what can you benefit from cutting sugar from your diet?  (And just FYI, when I say diet, I don't mean diet diet... I mean what you are eating on a typical day.)  This list is so good - you will probably want to re-think your next meal!Read the TOP 9 REASONS TO AVOID SUGAR AS IF YOUR LIFE DEPENDED ON IT.  This is a great and easy to follow article focusing on why eliminating sugar is SO important!

FEBRUARY ALL NATURAL CHALLENGE

Currently, I am hosting a 4 Week All Natural Challenge which has been SO amazing and awesome so far!  We have a huge group of people who have taken it upon themselves to work on their health and wellness.  I am so proud to be leading this group to a healthier version of themselves!  It has been fun, challenging and so much more!  Let's dive into the details on how it's gone so far!

WEEK ONE FEELS:

Tips for diving into Week 1 of cutting sugar:

• Have a plan.  Know what your going to eat and when you are going to eat it.
• Grocery shop. Bring a list of foods to buy and a list of added/artificial sugars to avoid.
• Meal prep.  Pre cooking meals can help you to avoid a quick sugary gas station snack.
• Know that this will not be easy - but it will be worth it!!!

In the first week of eliminating added sugar from your diet, you will no doubt feel something!  The effects of cutting sugar will be dramatically different in someone who consumes an excessive amount of sugar to someone who is on the low end of consuming added sugars.If you are on the high end, you may have encountered irritability, anxiousness, headaches, grogginess and more.  On the lower end, you may be feeling just a lesser version of all of the above.Typically headaches and fatigue will set in during the first week regardless of your intake - which can cause people to feel sluggish and reach for their typical "comfort foods"  AKA sugary snack.  The reason being is that your body is addicted to these sugars.  It craves them.  Think about it this way... How old are you?  Okay, that is how long your body has been consuming added sugars.  So after one week, hell yeah your body is going to be SHOCKED and will want to bring those sugars right back!  But stay strong my friend, this too shall pass!Tips for diving into Week 2:  

• Spice up your water with a Chia Fresca:  Combine in water bottle:  water, fresh squeezed lime, and chia seeds.  Sit in fridge for 30+ minutes.  And enjoy!
• Change up your major meals, or your snacks to avoid boredom!  (adding peppers to any lunch or dinner can make a big difference in taste!)
• Set your phone background to a Motivational Message  (I am using How Bad Do You Want It currently)
• Tell someone/everyone what you are doing.  Create accountability partners everywhere.  At home, work, the gym, friends, family... let people know that you are doing something for your health!  Chances are they will check in with you and see how it's going!

 

WEEK TWO FEELS:

By the end of week 2, things should start looking up.  Headaches should be fading.  You may notice you're fatigue is reduced and you have more natural energy.  You mood should start improving (along with your regularity in the bathroom ;P ).  The best part is that you might start noticing some changes in your weight and/or inches around the waist!  Don't be concerned if you haven't yet - everyone is different!  But no doubt, you should be feeling better!Can you believe that 2 weeks of no sugar can have you feeling such a difference?! Who knew!!One BIG thing that I want to note as well, is that this is about the time where people throw in the towel.  They feel as though they have accomplished enough by doing 2 weeks, or maybe you're just over it all together.  Trust me, I totally get it.  But believe me when I say that if you quit now you will regret it.  Challenge yourself to complete the challenge you set out to in the first place.  You decided that a 4 Week All Natural Challenge was right for you.  So do it....right?  Finish this thing and feel the amazing effects it has on you: physically and mentally. Tips for diving into Week 3:  

• Review in your mind the process of weeks 1 and 2.  What did you hate? What did you love?
• Now take those thoughts and utilize them to your advantage.  Did you hate your lunches week 1?  Don't make those again lol.  Did you think you maybe needed a second snack between lunch and dinner?  Do it!!
• Don't forget to track how you are feeling after each week.  This will help you to fully analyze this process and review your progress.
• Do you need a burst of flavor?  Try out a new fruit!!  I love picking something new at the grocery store or farmers market - it always makes things just a bit exciting!  And a new fresh taste never hurt, right?!

**Stay tuned for next weeks information! :)** I can't wait to keep working with you all and to see the changes that are no doubt going to come along in this 4 week challenge!  If you want to join us for the remainder of the month (or just start your 28 days today) DO IT!  Click HERE to enter your email and start receiving information to help you along the way!Keep it up guys!  And remember that I am always here for questions when you have them!XO,  Brittany

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