Nutrition: Let's focus on different types of sugars, sweeteners and our sugar intake.

Food for Thought:

  1. What is the difference between natural and processed sugars?
  2. Is sweet one of the three tastes that most people develop cravings for? Could this be a reason many processed food companies add a variety of sugars and sweeteners such as high fructose corn syrup (HFCS) to their foods… to increase your craving for their products?
  3. Are foods that contain processed sugars or HFCS, such as cereals, breads, cakes, cookies and bagels, typically highly processed?
  4. Have you ever checked artificial sweetener labels and found they contain additives, such as fillers, flavoring or chemicals?
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What kind of sugars are you eating?

Have you ever looked at a label and realized how many names there are for manufactured sugar? 

Some of the less familiar ingredients that indicate sugar:

  • items that contain “dext” or “ose” in the name of their ingredients, such as maltodextrin, maltose, dextrose, and sucrose.

You may be surprised how many items you find refined sugar or HFCS in, ranging from sweetened applesauce, condiments, bread, cereal, protein bars, salad dressings, lunch meat, pasta sauces, peanut butter, jam, jelly, sodas, cookies, crackers, fruit drinks and even baked beans! The list goes on… remember, check the ingredients listed!

In addition to processed sugars, what about natural sugars?

Natural sugars range in anything from natural milk sugars, to fruit, to less obvious foods such as vegetables. While natural sugars aren't necessarily unhealthy, it's important to be aware of them and minimize your sugar intake. 

Action Steps:

  1. Take inventory of your pantry and evaluate how many foods have hidden sugars behind words that contain“dext” or “ose” in the name of their ingredients, such as maltodextrin, maltose, dextrose, and sucrose.
  2. Evaluate what you drink daily and the amount of sugar those drinks contain.
  3. Become more aware of your sugar intake, what types of sugars you are consuming and if they are natural or refined. 


If you love the idea of bettering your health through your diet and you want to transform your pantry by switching out unwanted sugars, there's a simple solution! Head to FULLforLife's Food Guide for the tools necessary to successfully make it happen.

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RECORD:

Today you will complete your final Reps Challenge. Your goal is to surpass the numbers you recorded during your previous challenges. Always do what you can. Push yourself to do your personal best – whatever that may be.

  1. Hold a Forearm Plank as long as you can without compromising your form. Write down how many seconds you held the Forearm Plank and if it was modified. (Remember to contract your core and keep your head, shoulders, back and legs in a straight line.)
  2. Hold a Wall Sit as long as you can without compromising your form. Write down how many seconds you held the Wall Sit(Remember to keep your shoulders and lower back pressed against the wall.  Your knees should stay behind your toes. If they extend out further, you will need to take another step away from the wall.)
  3. Write down how many Push Ups you can successfully complete in 30 seconds without compromising your form. Include if they were Wall Push Ups, Knee Push Ups or Standard Push Ups. (Do not allow your butt to stick up in the air or your belly to slump to the floor. Keep your eyes straight ahead. Contract your glutes and core.)


In conjunction with your Reps Challenge, record the following:

  1. How often do you wake up feeling tired, drowsy and with no energy?
    1. Has this improved at all since last week?
    2. Has this improved at all since Day 1 of the 28-Day Challenge?
  2. How much natural, unprocessed food is in your daily diet?
    1. I eat real, unprocessed foods numerous times throughout the day.
    2. I eat real, unprocessed foods numerous times throughout the week.
    3. I rarely eat real, unprocessed foods. My diet mostly consists of pre-packaged, processed foods.
    4. My diet consists entirely of highly processed foods. 
  3. Record your weight.
  4. Take your final progress photos.

 

If you struggle with fatigue or eat processed foods, consider switching to a more natural, unprocessed diet. FULLforLife's Food Guide will help you successfully make the transition, one simple step at a time.  

Evaluate your reps and results. Be proud of your accomplishments.

Check out our other FULLforLife Programs to take charge of your health through food, exercise and mindset. Live FULLforLife!