S3 Habit 4: Calling You Out

For 6 weeks the S3 contest has been about building good nutrition habits by addition. Adding breakfast, or a recovery drink, more protein and more veggies.

And we have seen some tremendous results.

But here is where I am calling you out, and I really want you to understand that sometimes it is a good thing to subtract a little as well.

The next two weeks were are going to focus on choosing which type of carbohydrates we are going to eat.

Nobody is asking you to not eat carbohydrate, we are simply asking you to choose which kind you want to eat.

Let’s review habit 4 again.

Choose Your Carbs:

Option #1: Replace your grains with greens and beans.

Option #2: Don’t eat any refined sugar carbohydrates – today

So let me make this as clear as possible, so there is no confusion.

If there is grain in the product, don’t score the point for option #1

Wheat, Rice, Corn, Oats, Pasta, Cereal are just some of those possibilities.

If there is added sugar in what you are eating, or you added sugar in what you are eating don’t score the point for habit #2

Here’s some sneaky places you might see added sugar:

• Sugar in your coffee
• Fruit on the bottom yogurt
• Peanut butter
• Granola Bars
• Protein Bars

And here’s just some of the names of sugar you may not recognize:

• Barley malt
• Cane juice crystals
• Demarara
• Dextran
• Dextrose
• Diastatic malt
• Diatase
• Ethyl Maltol
• Evaporated Cane Juice
• Fructose
• Fruit juice
• Galactose
• Glucose
• Golden syrup
• Lactose
• Maltodextrin
• Maltose
• Malt Syrup
• Maple Syrup
• Molasses
• Muscovado
• Panocha
• Refiners syrup
• Rice syrup
• Sorbitol
• Sorghum
• Sucrose
• Treacle
• Turbinado

Honey and Agave – no go for a couple weeks.

So how are you going to know if these are in what you are eating?

Read the label – simple as that.

If there is sugar added to the food, either don’t eat it or don’t count the point.

Yes, that includes sugar in your coffee or your Chobani apple cinnamon yogurt. Buy the plain Chobani and add your own apple and cinnamon – problem solved.

You can do this, but it won’t be easy.

Part of the process is educating yourself on what is “in there”. You won’t know unless you look.

One of the questions we have been asked is “What about fruit?”

Look at the label and tell me what you see… 🙂

Questions?

Please ask them in the comment section below. There may be others who have the same exact query, so help us all out and ask away.

Make It Happen!

Coach Dean