Post 30-Day Sugar Cleanse Success!

So...the 30-day sugar cleanse that Kristi and I embarked upon was completed a couple days ago. Results? I can only speak for myself, and this was my experience:

Cravings were pretty strong at times, though at other times, I found myself perfectly content avoiding baked goods like scones and muffins and heading to the produce department for some fresh fruit.

Previous to our 30 sugar-free days starting, I was quite aware that I wasn't eating very much. My appetite had become - sometimes alarmingly - small. I am a strong-bodied, active woman who has always had a hearty appetite, so this not being the case is something that stands out for me. One of the most noticeable and perhaps enjoyable results that I experienced while on the sugar cleanse was my increase in appetite. I found myself hungry quite regularly, surely due to the fact that I wasn't, at any time in my days, filling up on the empty calories typical of refined goods like baked things, breads and sugary treats. I craved protein more than anything, and being that protein nourishes my brain quite nicely while refined goods make me feel foggy, I was nicely focused and able to proceed with my days more efficiently and with a lighter physical feeling.

Kristi & I had spoken quite early on in the process about my having a day of grace seeing as my birthday fell right at the end of our 30 days, but before we were finished. I thought I might not need or want that day of grace, but birthday cake is, after all, not something to be missed out on, specifically when it's your own birthday cake. So I ate the birthday cake: a delicious triple chocolate layer cake. Surely based on the fact that I hadn't had processed sugar or white flour like that in quite some time, any piece of said cake might have been too big of a piece. Let me tell you: if you didn't know me, you might have thought I was pregnant!

I was pregnant with a cake baby! 

My belly was SO bloated, and there was nothing I could do to hold it in! Further, after my guests left, I felt strange and was unable to sleep for a while. When I did get to sleep, it was restless and anything but rejuvenating. In the morning I felt dull and was incredibly gassy. Yikes! Was it worth it? Hmmm...good question. A momentary sense of taste pleasure in exchange for an ongoing feeling of discomfort. In the big scheme of things, I'd say that no, it wasn't worth it.

My hope for the post 30-day sugar cleanse is that I will avoid 'falling off the wagon' and habitually indulging myself in refined goods only to forget the clear-headed, light feeling that accompanies eliminating these things from the diet. Eating something that contains sugar once a week is a fine and acceptable indulgence in my mind, and it doesn't always have to be cake or cookies. What about fruit flavoured yogurt instead of plain or a piece of whole grain toast with almond butter and apricot jam? Sounds like a much more sensible indulgence in my world.

I want to maintain the healthy feeling imparted to me by cutting out sugar - if you haven't ever tried it, I encourage you to do so. 

You won't regret it and I challenge you not to notice positive results.

Roberta Shepherd,
Prana Holistic

Tradesies! Trading your food for the Healthier Version!

Remember how you used to trade lunches at school, scamming a much more appetizing meal from your friend for the boring "same-old" that your mom packed for you? Well, with that spirit in mind, let's look at some basic trades you can make in your food choices to make you leaner, healthier and even smarter!

1. Trade pasta for spaghetti squash!
For the uninitiated into the wonderful world of this yellow God of a vegetable, it really is easy and it is so much healthier for you! It has a significantly lower glycemic index, which means that it releases sugars slower into your blood stream. What does that mean for you? It means you burn more stored fat, store less of your food as fat, and have a stable mood and energy level. If that's not enough, it an excellent source of dietary fiber, vitamins B6 and C, niacin, pantothenic acid, potassium and manganese (trust me, that's good!). And to top it all off - it's cheap and DELICIOUS! I like to cut it in half lengthwise, throw it in a 350 degree oven for about 30 minutes, then scoop out the flesh with a fork (it will come out noodle-y, hence its name) and top with some chicken breast, roasted tomatoes, garlic, coconut oil and a little Parmesan cheese...hmmmm...I am salivating! Guess what I am having for dinner!

2.  Trade breakfast cereal for steel-cut oatmeal, berries, protein and oil.
Traditional cereal is just SOOO not healthy for you. Of course, you're thinking, that's because of the added sugar, right? Well, yes, but that is only part of the story. In his book Fighting the Food Giants, Paul Stitt reports that cereal, regardless of whether its from a health food store or a grocery store, is produced using the "extrusion process" which destroys the nutrients in the grains (even the chemical nutrients added at the end) and even makes some of the amino acids toxic. He also tells us about an experiment conducted by a cereal company in which four sets of rats were given special diets. One group received plain whole wheat, water and synthetic vitamins and minerals. A second group received puffed wheat (an extruded cereal, but a "healthy" one, right?), water and the same nutrient solution. A third set was given only water. A fourth set was given nothing but water and chemical nutrients. The rats that received the whole wheat lived over a year on this diet. The rats that ate only water and vitamins lived about two months; the animals fed on water alone lived about a month. But the company's own laboratory study showed that the rats given the vitamins, water and all the puffed wheat they wanted died within two week - they died before the rats that received no food at all! It wasn't a matter of the rats dying of malnutrition. Autopsy revealed dysfunction of the pancreas, liver and kidneys and degeneration of the nerves of the spine, all signs of insulin shock. Another study showed that rats fed the Cornflakes cardboard box lived longer than rats fed the actual cornflakes!

So what makes steel-cut oatmeal better? Let me tell you! It has been minimally processed (only cut into 2 or three pieces by a steel blade) so it retains its nutrient profile, as well as all of the fiber that allows for a slow release of sugar into the body (and a lessened insulin response, critical for weight management and overall health). Add some berries for their amazing antioxidant properties (which keep you young and disease-free!), protein powder (NOT soy - I like a product called Vega) and some coconut oil so that you can absorb the nutrients (as well as balance hormones, fire up your metabolism and keep you full longer) and you have a winner breakfast!

3. Trade your Tofu for lean, organic meat!
Ok, settle down, vegetarians and vegans - your choice to not eat meat is 100% OK with me (though PLEASE don't eat so much soy!). However, for the average Joe who thinks of soy as a health food, BACK AWAY FROM THE TOFU! Since the 70s, soy has been touted as a miracle health food. Now, due to its cheap production, it has become ubiquitous in our food system, leading to food food sensitivities (which cause symptoms like bloating, toxic weight gain, joint pain, skin problems and excess mucous). It also appears to have a negative affect on the thyroid (leading to weight gain, lethargy and skin problems) and the entire hormone system. Add the fact that it is HEAVILY genetically-modified (studies show increase mortality rates in baby rats when GM soy is fed to the pregnant mothers) does not helps its case as a health food.

So instead of opting for soy, chose organic, free range chicken or wild salmon, or any of the other sources of lean protein are a much better option (there are vegetarian sources, but know that the assimilation by our body of non-animal protein is much less, and therefore you need to eat a lot more). You should be having 6-8oz, depending on your activity level (1.5 to 2 decks of cards or the palm of your hand) of protein at every meal.

Eating healthy does not have to mean suffering and denial. Food should be delicious and enjoyable, and with a few adjustments, it can be nutritious too!

Happy eating!

Kristi Shmyr

Prana Holistic
www.pranaholistic.ca
780.454.5299