21 Day Challenge!

All over Facebook is a 21 Day Challenge.  I have done this 21 Day Challenge for the most part now since Sept 8, 2011.  Here is the challenge:

21 Day Challenge!!!


How I have done this challenge, but my way!

–I have done fast food, but I make choices that involve salad and not-so-fast-foodish.

— I only have chocolate in protein bars or low-carb items.  Best low-carb chocolate bars in my opinion, Power Crunch (Trader Joes, Smart and Final and Vitacost.com) and Nature Valley Protein Peanut Butter Dark Chocolate bars (Target and Costco).  And this one is delish!  http://www.vitacost.com/bionutritional-research-group-choklat-crunch-protein-crisp-bars

–I never have had regular soda, but I admit to diet soda and even though it is bad for ending cravings, I still have a couple a day.  You still have to drink water.

— I never do candy or anything made with wheat products, unless they are special low-carb ones that I have purchased through Lindora.com or some low carb outlet, and even then, that is rare.  I usually have low-carb frozen yogurt or fruit with whipped cream or low-fat Greek Yogurt.

–I never have potatoes, rice or beans.  Just too full of carbs and starches and puts me on a sugar rollercoaster.


The good part of this challenge is to get you to get over craving sugar or things that turn to sugar. It is basically, a sugar detox.  But, if you eat sugars and cheat, then you are NOT detoxing.

The bad part of this challenge is that it offers no assistance in dealing with those torturous cravings.  Even on a medically supervised weight loss program, like the one I did (Lindora), they offered me appetite suppressants.  But, after one day of that and feeling jittery, I researched and found my own way to get over it.  There are plenty of books that explain it, like Dr. Mark Hyman, whose book and information is on the blog before this (August 23. 2013).  However, how to get over cravings in a nutshell:

1.) Balance blood sugar.

When blood sugar is low, you’ll eat anything. To better balance blood sugar, eat a small meal or snack that includes healthy protein, like seeds or nuts (measured out because they are high in carbs) , low-fat Greek Yogurt, two tablespoons of almond or peanut butter, or eat any meat, a protein bar or drink (check on the ones that are lowest in carbs) and cheese, every 3 to 4 hours.

2.) Eliminate liquid calories and artificial sweeteners.

Sodas are full of chemicals and high fructose corn syrup. Processed fruit juices are awash in sugar. Try sticking with water and green tea. Green tea contains plant chemicals that are good for your health. And, last but not least, don’t succumb to the diet-drink trap. The artificial sweeteners in diet drinks fool the body into thinking it is ingesting sugar, which creates the same insulin spike as regular sugar.  I have to admit, I use artificial sweetener in my coffee and soda and I still lost weight, but this can spike cravings….just sayin’.  Reason why I also take fiber to feel full.

3.) Eat a high-quality protein at breakfast.

Ideally, you’re eating quality protein at every meal, but, if you need to prioritize one meal, choose breakfast. Studies show that waking up to a healthy protein, such as eggs, nuts, seeds, nut butters or a protein shake help people lose weight, reduce cravings and burn calories.

4.  Increase fiber.  Helps you feel full and keeps you from overeating.

5.  NO wine or beer.  If you MUST have a drink, stick with a vodka mixed drink and keep it to a minimum.  Wine and beer have sugar and alcohol takes so much energy in your body to be processed, then your body doesn’t have the energy to also burn fat, so you won’t lose much weight if you drink.  Remember that.


And as in any addiction, if you fall off the wagon, then get back on!  Never give up.

What Would A Nutritionist NOT Eat?

My information came from Shape Magazine.


Nutritionists would not eat:

1. Rice Cakes

Why? They are bad for weight loss with a glycemic index of 91 out of 100, the carb count is too high (I stay away from rice, not to mention that they have high arsenic levels in them) and the sugar high and low is really terrible For your diet and your mood.

2. Fat-free Salad Dressing

Don’t fear fat. It is the sugar and carbs to look out for in your food choices. Fat-free has to add sugar or corn syrup for flavor, so you were better off with the fat. Just watch out for the carb count and serving size.

3. Shark

High mercury levels salmon has the lowest mercury and in the meantime has Omega 3. That is good.

4. Refined and Re-fortified Grains

“Unfortunately this rules out a majority of the carbohydrates found on supermarket shelves. Refined and re-fortified grains are grain-based foods like certain breakfast cereals, pastas, and rice products that have been refined such that the naturally occurring fiber, vitamins, and minerals have been removed. Companies then replace the fiber and synthetic versions of the vitamins and minerals that were initially removed. Sometimes (and this is really sneaky) they put everything back in naturally occurring ratios so that they can still claim the food contains ‘whole grains’. My suggestion: Just eat the real unfortified stuff in the first place.”

5. Sugar-Sweetened Beverages

They have empty calories and carbs, they fatten you and you don’t get a full feeling from them. Also, simple sugars lowers your good cholesterol and increases your triglyceride levels (two risk factors for heart disease). Drinking sugary beverages also promotes disturbances in your body’s inflammatory balance, making it harder to recover from exercise and increasing your risk of numerous chronic illnesses. Instead opt for water or a calorie-free infused drink.

6. Grits

Another hyper-refined carbohydrate, grits are the small leftover pieces from corn processing. they lack significant amounts of vitamins or minerals. They contain a minute amount of fiber and no essential fats. Their flavor is lacking and thus butter or heavy cream is used to make them palatable, bringing together the artery clogging and waistline expanding simple carbohydrates and saturated fat.