Abby's 20 Day, No Sugar Challenge!!

Who? YOU!  

Why? Because sugar is the devil! This is a time for you to use your will power and see how long you can go without sugar. In the end, it all comes down to mental strength. Prove to yourself and those around you that you can do this by eliminating the processed substance that brings havoc to your body. I promise you will see incredible results physically and mentally once you cut out this horrible additive! 

When? Starting now, March 24, 2011

Rules of The Game

• Think before you eat!! 
• Fruit is allowed, as it is naturally sweetened and provides vital nutrients. 
• Keep track of everything you put in your mouth and take each day at a time. 
• If you can successfully go 20 full days without sugar in any form listed below, keep going for as many days as you can to fully benefit from cutting out this highly processed chemical from your diet! 
• Focus on avoiding processed foods, they usually contain some form of sugar and are highly processed.
• clean eating = clean body and mind!

Sugar comes in many forms, look for these words on each label that you read. Sugar is hidden in many foods, so be sure to read each label very carefully of everything you purchase!

• Agave Nectar
• Corn sweetener
• Corn syrup, or corn syrup solids
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

***REMEMBER- Regardless of what type of sugar you are consuming, your body does not care what the label says, it negatively affects you regardless! 

Good Luck!!!!! 

Go Nuts for Nuts!!!!

            Nuts have an unfair reputation to dieters as a concentrated source of fat and calories, and therefore should be avoided. Truth be told, this is not the case when nuts are eaten in moderation. Indeed, a variety of nuts are recommended by many health care providers- nutritionists, physician’s, trainers, and alternative medical practitioners as a tool for weight loss as long as one serving, an ounce is consumed a day. Preliminary evidence has suggested that although nuts are high in calories and fat, they help people lose weight and maintain. They also help people stick to a healthy diet more efficiently than fat-free foods that are high in carbohydrates. The reason- they provide a feeling of satiety.

            Ranked from highest nutrient dense nuts to lowest, almonds, hazelnuts, peanuts, chestnuts, pistachios, walnuts, cashews, pecans, and macadamias, are each said to be fat burning foods, conducive for dieting. Containing protein, fiber, unsaturated fats, the amino acid arginine, vitamin E, copper, folic acid, magnesium, and antioxidants, a small handful can go a very long way nutritionally. According to findings in a 2007 study by Leonore H. Dvorkin, nuts are the highest source of plant protein, specifically almonds with nearly six grams per ounce, promoting satiety and curbing appetite, causing one to consume overall lower calories on a daily basis. Either way, almost every type of nut is loaded with nutrients packed into a tiny powerhouse.

            Nuts contain the healthy fats, promoting a number of benefits for dieting. Kathleen Zelman mentions the healthy monounsaturated and polyunsaturated fatty acids as well as omega-3 fatty acids in nuts help lower LDL, the bad cholesterol, decrease fat levels, ultimately decreasing body weight and should be a part of a balanced diet in her well written article.  Various studies have shown that people who consume nuts tend to eat excess fruits and vegetables, an excellent combination for dieting and weight loss. Nuts provide other possible benefits such as preventing diabetes, improving walls of the arteries, preventing heart attacks, and improving brain function, which are important factors of preventative medicine. 

            Nuts are necessary in a diet but only when consumed in moderation. Most people cannot just stop with one serving of nuts, which is typically one ounce, a small handful or anywhere from fifteen to thirty when counted. The goal is to consume nuts in place of other saturated fats in the diet. When consuming nuts, focus on chewing thoroughly to break down the food. The best options for nuts is buying the pre-packaged single serving sizes of raw, unsalted nuts sold at the local health food grocery store, typically ranging from 150-210 calories a serving.  Avoid the mixed nuts containing dry fruit and added salt to avoid excess sodium, sugar, and calorie intake. Oftentimes, the body will become very full from one serving of nuts that consuming more would be out of the question!

            Overall, dieting should be about a consistent, clean eating meal plan that includes one serving of nuts a few days a week at minimum. There have been numerous studies stating that eating small portions of nuts aides dieters in losing weight from the high protein and fiber content, keeping them full longer.  It is important to remember that the body will use the fat in nuts for energy, but if there is excess fat from over-consumption of nuts, the body will simply take that fat and calories into storage, resulting in weight gain, but if eaten in moderation, nuts will help with a healthy weight loss plan. 

What to buy and eat?

Opt for Trader Joe's Brand- unsalted and raw almonds or cashews that are already broken down into single serving bags. Want to be more eco-friendly? Buy the full sized bags at Trader Joe's, and separate them yourself by measuring out the exact amounts of almonds and storing in an airtight container to preserve freshness. If you have issues digesting nuts, feel free to soak them in water for 4-8 hours and dry then for another 8 hours, which helps with the breaking down process the body goes through when nuts are consumed. 

To help understand a one ounce serving size use this guideline: 

peanuts (170 calories for 30 nuts)

almonds (160 calories for 24 nuts)

walnuts (180 calories for 14 nuts)

pistachios (170 calories for 47 shelled nuts)

cashews (170 calories for 20 nuts)

pecans (190 calories for 20 halves)

Natural Home Remedies

Home remedies are often described as an alternative to medicine or chemicals, containing minimal side effects while being cost efficient. They are typically made from fruits, vegetables, herbs, spices and oils, being referred to as all natural, some being found in basic household items. There are various things in the house that can easily be converted to a treatment or relief of symptoms ranging from the common cold to heart disease.

Facts

            Home remedies can be used to treat many different medical conditions as an alternative to western medicine such as prescribed pills and ointments. Eating foods or supplements containing omega-3 fatty acids, found in fish and flaxseed, and other foods and taking ginkgo extract have been shown to be a natural remedy to calm asthma symptoms as opposed to taking an inhaler.  Taking grape seed extract, bilberry extract, or dandelion tea has been studied to be beneficial for reducing edema or swelling in the lower extremities as opposed to taking prescribed diuretics from a physician.  To prevent heartburn or acid reflux, it has been said that taking licorice, slippery elm or sipping chamomile tea can be of help. These are just a few out of the numerous remedies enlisted worldwide by thousands of people.

Types of Benefits

There are various benefits to using home remedies, saving money as one of the top ones. Other benefits including eliminating possible adverse effects of prescribed medications, including drug-drug interactions, stomach ulcers and pain, skin rash, weight loss or gain, nausea, and others depending on the prescription. A major pro to using fruits, vegetables, teas, herbs, oils, and other remedies is that they can reap all-around health benefits not only pertaining to the root cause. For instance, sipping mint tea may act as a protector the body of bad bacteria and may also relax the stomach muscles, combat gas, and stimulate the secretion of digestive juices.  A fish oil supplement each day has been shown to reduce blood pressure, and will also keep triglyceride levels at a low. The list is endless when it comes to the benefits of secret natural home remedies. 

Considerations

            Although there are various benefits, home remedies may not always be the answer to health problems. Often times, people may turn to alternative forms of medicine such as herbal therapy or another form, when a combination of western and eastern medicine may be required to cure a symptom or disease. Sometimes, antibiotics may be necessary to fully cure an infection and herbal remedies may help relieve symptoms, but alone they may only prolong and make a condition worsen.

Warning

            There are always potential dangers when using other forms of treatment. It is important to research any drug interactions with other medications, allergies, sensitivities, and side effects with herbal remedies. One should be sure to consult a physician before using natural home remedies to treat or cure a symptom. 

A Few Home Remedies That I use:

1. Fish Oil- Shown to help lower cholesterol, lower fat cells (triglycerides), act as a natural anti-inflammatory. Naturally, my HDL (good cholesterol) is decently high above 60 mg, and my overall cholesterol has always been high due to other genetic factors. Typically, athletes have a higher cholesterol level and this is completely safe, but be sure to check your levels regularly and ensure you decrease if not eliminate saturated and trans-fats, the bad ones, and increase your fiber intake. 

2. B-Complex- Being a vegetarian for almost half of my life, it is a necessity that I am getting enough B-vitamins helping my body to function properly and feel 100% all of the time. I again get these from my local health food store. 

3. Liquid Chlorophyll- I purchase this is my local health food store on Main Street in Santa Monica, putting a few drops in my water at least 2x a day. Due to my poor circulation from having Raynaud's Phenomenon, I do this to prevent the usual vasoconstriction I suffer from, especially after doing long runs...the coldness in my hands and feet will never go away, but I feel it has subsided since taking this alternative approach.  

4. Spirulina-Important for immune and energy function, I sprinkle this into my raw juices a few times a week to add a high source of plant proteins. 

5. Lemons- My favorite natural detoxifier! I sip warm lemon water almost daily to help with digestion, improved circulation and detoxification of the liver and all organs, a natural skin detoxifier helping to keep the skin radiant and hydrated. I have also heard that squeezed lemon is good to place on skin to help with skin discoloration and to lighten. It can also be used to remove bad odors from the body and to clean hands. 

6. Oats- I buy these (organic) in bulk from Whole Foods, mix them with warm water and place on face as a mask for about 20 minutes, removing with luke warm water. 

7. Honey- Also helping aide in skin detoxification and clearing skin to make appear radiant, honey can be placed on the face for about 20 minutes as well as in hair and washed out with luke warm water to add moisture and kill bacteria. 

Furthermore- there are A TON of home remedies out there. Check out this website to see about an alternative home remedy for your use of a medical condition or ailment! 

http://www.natural-homeremedies.org/