CrossFit KoP's Kick the Sugar Contest

Did you know that the average man, woman, and child in this country eats 150 lb. of sugar annually?

For ONE month - ONE MONTH ONLY -just try it. Make the effort, see what it does for you. See how you feel, look, perform. You can do ANYTHING for one month, especially knowing it's for your HEALTH and PERFORMANCE. If you choose not to do it, if you haven’t sincerely tried committing to good nutrition, maybe it’s time you looked at your reasons. What are your excuses? How valid are they, really? Are you so invested in them that you’re willing to sacrifice your potential and long term health?

1. All participants must commit by signing the sheet at the gym by January 30th. Challenge starts on February 1st and ends at midnight, on February 28th. I will keep a tracking spreadsheet at the gym and some progress posts will be made on the blog along with some ideas, websites and recipes.

2. The way to kick sugar is to not eat ANY sugar of ANY kind.

3. Only consume sugar that is found naturally in foods such as fruit - and limit the consumption of too much, choosing low glycemic index fruits primarily.
What is the significance of Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave differently in our bodies. The glycemic index or GI describes the difference by ranking carbohydrates according to their effect on our blood glucose and insulin levels.

4. The best way to be successful with this is to eat clean. Create meals from meats and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR. No processed and refined foods with high fructose corn syrup and high sugar content (i.e.: chips). Shop the perimeter of the grocery store; avoid the aisles where labels and long shelf-lives increase the sugar content. Limit bread.

5. If you drink adult beverages, only pure spirits (vodka, whiskey, rum, etc.) and wine are allowed in small quantities. No dessert wine, or any other alcoholic beverage made with added sugar, such as beer.

6. Keep a food log, writing down EVERYTHING you eat. At the end of each week, show it to either Aimee or Evan and have them help you with your choices of foods and staying on track. The winner will be the person with the most consecutive days completed successfully. The runner-up will be the person with the most overall days completed successfully. This may be the same person or persons.

7. Please feel free to email me or post to comments with your own input, comments, encouragement, articles, recipes, struggles and victories.

So far the participants are:
Jon, Nicole, Jason, Paul, Doreen, Miranda, Cindy, Hannah, Jen C. Lisa E., Mr. Dillon


Aimee Lyons said...

Some other things to remember when kicking the sugar:
1. Sugar is BAD.
2. Certain fats in the diet are necessary.
3. Exercise is important.
4. Water is necessary.
5. Eat balanced meals, 30 Protein, 30 Fats, 40 Carbs.
6. Not all carbs are created equal, reference the GI index at http://www.glycemicindex.com and it will give you more info.
7. Choose LOW GI carbs, by virtue of their slow digestion and absorption produce gradual rises in blood sugar and insulin levels and have proven benefits for health.
8. Under 5g of sugar is negligible based on the other components on the nutrition label.
9. Things labeled “sugar free” are not always…good for you read more about sweeteners on http://www.livrite.com/sweeten.htm

Anonymous said...

I can't play since I essentially live this; however, a testimonial:

I weighed 233 lbs this time last year, and I now weigh 187 and still dropping. Yeah, exercise played a key role, but it was due mainly to a radical shift in my diet. I never ate much sugar, but pasta, rice, potatoes, and beer were a killer for me. I cut those out almost completely, and the weight came off, and my cholesterol and triglycerides dropped by huge amounts. It is the carbs that kill you, not the fats (as long as they are good fats).

You have to educate yourself and rewire your brain to get over the carb "addiction". Think about all sugar and starch as poison every time you look at a cookie, doughnut, or whatever.

It takes a very strong will to do this, but there is no lack of will in Aimee's Gym.

Just do it!

Danielle said...

It will be hard to start the Sugar kick on Super Bowl Sunday!

I just signed up for this website kast week: www.sparkpeople.com
It allows you to track your food and exercise on a daily basis (it doesn't track sugars specifically, but does track carbs). In one week, I've learned that I eat way too many carbs and not enough protein.

Anonymous said...

One other helpful hint:

L-Glutamine supplementation is known to reduce sugar cravings. It is an essential amino acid with anti-catabolic effects which helps minimize muscle loss during intense workouts. One of the more useful supplements out there.

Take 5 grams, 3X per day.

Get it at GNC or any health store.

Laura Pappas said...

Sign me up too Aimee - I'm still working on Tim P though.

Also since nuts are a key thing to eat on this new diet...Trader Joe's had the cheapest prices on nuts, there is one in Wayne at the Gateway Shopping Center, one in Ardmore in Suburban Station (though this one is about 30cents more expensive on everything). This is the cheapest place to get some nuts: I usually buy raw almonds and walnuts. Also check Costco - I have a membership and would be open to taking some people on a field trip if anyone would like.