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Get Fit Newsletter April 24, 2017
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Cut back on sugar (28 day plan)
If you love sweets then you know how easy it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s a rough situation for you and your sweet tooth, it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Cut Back Sugar: Week One

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

Cut Back Sugar: Week Two

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavour than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

Cut Back Sugar: Week Three

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yoghurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

Cut Back Sugar: Week Four

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilising. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of my amazing clients then reply to this email, or give me a call today!

I’d love to help you achieve a substantial drop in body fat before summer.
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Patrick Hargrave

Core Fitness, West Gate, 6 Grace Street Leeds, West Yorkshire

07825314699


The Many Names of SUGAR
Reading food labels is key to avoiding items that are high in sugar. However, it’s important that you are aware of the many names for sugar that can be found lurking in ingredient lists.

All of these are names for refined sugar: high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (and any word ending in “ose”), brown rice syrup, honey, maple syrup, cane juice, beet sugar, brown sugar, and corn syrup.

Lemon and Basil Spaghetti Squash
This is one of those recipes that you simply MUST TRY. I realise that the picture just looks like a simple bowl of spaghetti squash, but looks can be deceiving! What you can’t see with the naked eye are the flavour molecules bursting on each strand of tender squash. Fresh lemon, basil and green olive combine for a lively, can’t-get-enough-of-it taste that will have you going back for more. Eating your veggies has never been easier than this...

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 3 spaghetti squash
  • sea salt and black pepper
  • coconut oil spray
For the Dressing
  • ½ cup pitted green olives
  • ½ cup fresh basil leaves
  • 3 tablespoons Lemon Zest
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • sea salt and black pepper
Instructions:
  1. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
  2. Cut the ends off each spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the centre of each ring.
  3. Spray or rub coconut oil over all of the spaghetti squash flesh. Generously season each ring with salt and pepper. Place the rings on the parchment paper lined baking sheet and roast in the preheated oven for 30 minutes. Flip each of the rings and roast for another 30 minutes, or until very tender.
  4. Once cooled use a spoon to remove the noodles. Place all of the noodles in a large bowl.
  5. Combine the dressing ingredients in a food processor and pulse until well combined. Pour the dressing over the spaghetti squash noodles and mix until fully incorporated. Serve immediately. Enjoy!
Nutritional Analysis: One serving equals: 38 calories, 2g fat, 3g carbohydrate, 12mg sodium, 0g sugar, 1g fibre, and 1g protein.

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