Day 13

homemade almond butter

day 13:

The good news: I woke up this morning and I’ve officially lost 4 1/2 pounds on this very limited sugar/no sugar plan! One little mistake though– As you’ll see, after dinner though I ate a chocolate bar today! I’m not going to be overly upset with myself though. We’re humans right? Nobody’s perfect.. tomorrow’s another day! : ) This may call for some cardio bootcamp/yoga in my room though.. just to be sure I stay on track.

breakfast

  • 2 scrambled cage free, hormone & antibiotic-free organic eggs
  • iced cafe latte w/cinnamon

lunch:

  • pumpernickel bagel w/ avocado, swiss, tomato, spinach

snack:

  • almonds, cheddar cheese slices, handful of steamed green beans, water

dinner:

  • “Amazing Roll” sushi (crunchy lobster, lobster salad, tuna, avocado, drizzled w/ special mango sauce, brown rice)

after dinner

  • 1 chocolate magnum ice cream bar– (treat! yikes– no more EWIW days for me for a while!) 29g of sugar sickens me. You can really tell the difference when you don’t eat it regularly!

xox

Trish

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Featured Article: The Truth Behind Antibiotics In Your Meat

Photo Credit: Simon Aughton

Very interesting article on antibiotics in meat. Another reason why I am glad I’m a flexitarian. It’s one thing to know that you shouldn’t eat meat from animals treated with antibiotics.. but it’s more important and influential if you know why. I’ve chosen the main points from the article and posted them here:

The use of antibiotics in industrial food production was introduced as a preventative measure to avoid animals getting sick, allowing more to grow to weight and be shipped off to market. But this resulted in healthy livestock receiving medication and becoming a breeding ground for antibiotic-resistant strains of many bacterial species including E. coli. Many antibiotics are not actually prescribed and in fact do not legally need to be, which is baffling to say the least as we approach a world with fewer and fewer effective antibiotics.

The agricultural use of antibiotics and their effects are not just limited to the agricultural industry. The antibiotics used in food production are in many cases the same or at least very closely related to the drugs  you take when you are sick so the generation of antibiotic-resistant mutants in livestock also reduces the effectiveness of the drugs you take for your illnesses. Antibiotics are a precious and finite resource where every use potentially lowers the effectiveness for everyone in the community.

It’s not impossible to turn this around but it does need a shift in thinking. Many argue that without antibiotics agricultural food production would stop but we already have the solution to this. Vaccines are very safe and much more effective than antibiotics. They are also significantly cheaper in the long term.  Changes in animal husbandry practices and improved hygiene have also proved to be viable alternatives to antibiotic use. All we need is the political will to tackle this problem to ensure the effectiveness of antibiotics persists into the future.

So what can we do? Lowering the amount of antibiotics used non-therapeutically in meat production may reduce the number of antibiotic-resistant organisms in the environment, so it seems we must try to lower use. Lowering the number of antibiotic-resistant organisms will have huge follow on effect for human health and may slow the march to our antibiotic-free future. Consumers are key as they drive demand, argues Dr. Hansen. Specific labels exist in the US for meat grown without extraneous use of antibiotics so consumers can be informed about the path their meat took from pasture to plate. Butchers and restaurants should also be aware of the origins of their meat, so ask them. Even Chicago’s public school system has begun purchasing and serving chicken raised without antibiotics to students in 473 schools.

xox

Trish

Day 10 Checklist: EWIW Day


Well, it is officially the 10th day of my no-sugar challenge. In light of exams, stress, etc. I felt that I deserved a day where I could eat a couple of sweet treats. Kristen Wiig of SNL gives herself a day every week where she can eat whatever she wants, and she finds that the more she has done that, the less likely she has wanted to splurge. I think this is a healthy way to be. While this no-sugar challenge is important because it has let me realize how much sugar I regularly consume in comparison with how much I should actually consume, it in no way means that I can’t “live a little” sometimes. Just as Sarah Wilson, the creator of the 8 week no sugar challenge says that we should not “demonize fruit” just because it has fructose, I believe that we should not demonize sweet treats when we learn that we can live without them for the most part. I do, however, believe that it is necessary to cut it out completely in challenges like these to see how it feels and to get back to your normal balance. All in all, today I participated in that 1 day a week EWIW as I’ll call it, aka “Eat Whatever I Want” theory.

I did today, and honestly, eating sugar again its not as great as I thought! Here are some things I’ve learned today:

  • Thanks to the challenge, unlike before, I can have just one bite and feel satisfied.
  • While it tastes sweet going down, I don’t really like the feeling I get after I eat sugar.
  • I’ve realized that before I must have been mal-nourished in certain food categories, because I was saving calories/room for dessert. Now, I focus on being full from good food, and don’t get hungry for sugar after.
  • Today, after I ate lunch, and allowed myself some caramels, I didn’t crave anymore. In fact, I actually wanted to get rid of the sugary feeling, so I drank a glass of milk with cinnamon to try and balance my blood sugar (crazy, but I like to think it helped somewhat) Also, after my small dinner on-the-go I had a serving of ice cream… but felt the need to then eat almonds to balance the carbs with protein.

I guess sometimes you can have your cake, but you don’t want it too! (lame) haha.

Here’s the rundown of my day:

Breakfast:

  • Green Tea Pomegranate Tea– (no sugar)
  • Greek Yogurt

Lunch:

  • Minestrone Vegetable Soup
  • 2 Portugese rolls (literally the ingredients are just whole wheat flour, water, yeast, and salt) with butter
  • iced coffee with cream

Snack:

  • 2 mini dark chocolate caramels (see I told you!)
  • cup of whole milk with cinnamon

“Dinner”-on the go:

  • coconut water
  • Odwalla Nourishing food bar
  • WBC local ice cream (1 serving)

After dinner snack:

  • almonds

xox Trish

Day 9 Checklist

To give an update on how I am feeling being sugar free, I must say I really am enjoying the clarity of mind I have. Despite my lack of sleep, I am much more able to complete everyday tasks without losing energy quickly. This is in part due to my coffee drinking habits, which have recently been a little unlike me. Besides that though, even when I didn’t drink coffee over these past 9 days, I have been much more energized. I digress…

I did some research, and it appears that what I was experiencing the other day must have been similar to “reactive non-diabetic hypoglycemia” which occurs 2-4 hours after a meal when blood sugar levels are low. I’m not a doctor, so I really can’t diagnose myself, although their suggestions do hold a fair amount of credibility based on my experience. I haven’t felt that nauseous since I’ve been paying better attention to eating on time. I have been keeping foods in my backpack just to be sure. One thing it suggests though, is that you should stay away from coffee, tea, other caffeine sources. Soooo.. I might have to give up my newest addiction. As you’ll see from today’s post though, that hasn’t happened yet..

For breakfast: (bad! didn’t eat enough) 1/2 whole wheat bagel on the go with butter, iced coffee w cream. (I have formed an addiction to coffee now! it’s kinda bad– but for now it’s a good distraction from sugar)

lunch: vegetable soup with the usual: plate of spinach, broccoli, kidney beans all cooked in pan with the soup, sprinkled feta on top. 2 pieces of mini gluten-free multigrain bread

snack: green bean crisps. Cereal (Kashi-3g sugar high fiber) with coconut milk (good source of B12)

Dinner: soup again…. this time just with beans and feta (no added veggies)

studying snacks: iced coffee… almonds…. green beans.

Not my best day, but still pretty good I suppose! It is soooo incredibly difficult to find options in the cafeteria that are sugar-free! You don’t realize until you cut it out of your diet how many places that fructose is hiding! Cakes, cookies, ice cream are obvious– but also barbeque sauce, chicken dishes (which I don’t eat anyway because I’m a flexitarian here and don’t trust the meat here), bread, asian cuisine, etc etc.

I hope you’re finding these daily checklists useful in some way. My purpose in writing them is to give all of you out there thinking of quitting sugar (or in the process like me) an example of how to make it work, my feelings, and some tips for those with limited food options. Over the month of December I will be cooking up a storm to come up with recipes for a new segment on my site “Dormet” which will allow viewers who are in College or living in a small environment, like an apartment, to cook delicious, nutritious meals. I will include meals that include meat too–so don’t worry if you’re not a vegetarian! As always, feel free to comment and leave suggestions on different dishes you’d like to see.

Also, coming this Thanksgiving, I will be trying out some vegetarian dishes and sugar-free desserts. Let’s see if they taste as good as they are for your health!!

bonne sante,

Trish

Day 7 & 8 Checklist

Yesterday:

I slept in late so I woke up and had a late breakfast…and then an even later lunch/dinner.

  • greek yogurt with cinnamon, coconut water
  • vegetarian chili for late lunch/dinner (Trader Joe’s brand with tofu, beans, tomatoes, spices, etc. really delicious I must say!)
  •  ak-mok whole grain whole wheat sesame crackers
  •  whole milk
  • almonds
  • iced coffee
  • smartfood popcorn in the library
  • 20 minute cardio video

Now that I look back at it, it doesn’t seem like I ate that much really, but I was very full! Not a very vegetable-full day yesterday.

Today:

  • breakfast: greek yogurt with cinnamon, coconut water
  • lunch: a nice big bowl of creamy potato soup with added spinach, broccoli, carrots, kidney beans that I heated up in a pan with the soup. Sprinkled feta on top. + 2 pieces of multigrain bread (gluten free, sugar free). Water. Hazelnut Iced Coffee with half and half (no sugar).
  • dinner: vegetarian chili… with trader joe’s multigrain pilaf
  • studying snack: coconut water, almonds, dried green bean crisp things (trader joe’s… very weird! but i like them)

Day 6 continued

Almonds. Multigrain Pilaf (soybeans, tomatoes, whole grain millet, cracked wheat, chilies, onions, and spices) I believe it costs $2.99 from Trader Joe’s. It’s microwavable in 2 minutes and makes a great side dish to any meal! DELICIOUS. Later on I had coconut water, greek yogurt with cinnamon and some crackers.

Day 5 No Sugar & 1/2 of Day 6

Day 5 was technically yesterday, so I am writing a quick post about it today. I felt much better yesterday than the day before. I think one of the biggest reasons I felt light-headed and nauseous on Day 4 was because I only had 2 pieces of bread for dinner and a LOT of coffee. Thus, I didn’t realize that I was hungry and my blood sugar levels must have been out of whack. So, on Day 5, I decided not to drink any coffee or green tea to make sure that I’d sleep well and would pay better attention to what I was eating. It worked!

Breakfast: 1 cup of oatmeal with 1 tsp cinnamon

Lunch: 1 greek yogurt (2% Fage) with one 14oz bottle of coconut water (Zico brand), and 1 odwalla nourishing food bar (Chocolate/Peanut)– it actually had 15g total sugar, but as I mentioned in my last post it doesn’t have refined sugars (only brown rice syrup) and I am weening myself off of sugar this week–because i’ve noticed it’s probably not good for my body’s insulin levels to go cold turkey.

Between meals: lots and lots of water! Also, my Accounting professor always passes around a bowl of candy– none for me thanks! : )

Dinner: Chef’s Table. I had a mixture of everything: kale salad, seafood, barley grains, greek salad (veggies and feta), curried couscous, 1 slice of a beet, and “perfect protein” mini salad. It sounds like a lot, but it all fit into one of those boxes (like the ones you’d find at the food court section of Whole Foods). More water.

After dinner: 1 greek yogurt w/ a handful of Kashi Go Lean cereal (6g of sugar per serving), 1 tbs almond butter. 1 cup of whole milk with sprinkled cinnamon and a couple sprinkles of coffee granules (great flavor– minimal caffeine!) And lots of sparkling water (0g sugar, merely has raspberry lime essence– I like Trader Joe’s brand or Poland Springs Sparkling Spring water: it was on sale!).

I was able to sleep much better last night and woke up late this morning. I truly cannot believe how clear-headed I feel. It’s really amazing. And the simple rule that you should replace sugar with fat might scare people, but it really does work. When I say that I woke up this morning, Day 6, and I’ve lost 3 1/2 pounds already, I’m not joking. (And this is from weighing myself at the same time in the morning every day). Keep in mind though that this might be a mixture of me walking all over campus AND eating healthy, so don’t get discouraged if you haven’t noticed a weight difference as quickly as I have.

I can tell the biggest difference in my face– it has lost a lot of that puffiness you get from eating sugar, and my complexion is so much clearer, smoother. My eyes don’t appear as tired. Another thing I have noticed is that I am much calmer. I am not moving from one thing to the next impetuously, my energy levels don’t seem like they’re on a roller-coaster ride.

For breakfast today, I ate: grilled potatoes, 1 serving of scrambled eggs, and 1 scoop of cottage cheese (probably about 1/2 cup) from the dining hall. Not very “green” because I wasn’t in the mood for veggies at breakfast time, but I got a good amount of protein, calcium, and magnesium (from the potatoes) in. Also, of course, I had water. Water is key! And an iced coffee this morning…  : )

Amazing the benefits of nutrition!

xox

Trish