Yesterday was Day #2 of our 21 Day Sugar Detox. Made it through Iron Hour Yoga without issue. And it was an amazing class! Here is my Daily Success Log Entry (July 19th). Note: Food portions are approximations. Veggies are local. Meat is local, 100% grass-fed and pasture-raised. Poultry & Eggs are local & pasture-raised:
- Sleep Time & Quality: 6.5 hours. Slept well, but a bit more tired than the night before.
- Exercise: 9,558 Steps (3.8 Miles) and 11 Hours of Good Posture. Iron Hour Yoga & Morning walk w/ Tim & Boys
- Mood & Energy: Very Good
- Breakfast: Frittata of Chard, Slow-Cooked Pork, Avocado, 1/4-C Almond Flour, 1 Can (6.5 oz) Native Forest Coconut Cream, 1-tsp Baking Soda, 1/2-tsp Cream of Tartar, Eggs. 1-C Homemade Chicken Bone Broth.
- Lunch: No lunch. I know this is not good. But I honestly got so busy and lost track of time.
- Dinner: Veggie Noodles (Zucchini & Yellow Squash), Cream Sauce: 1 Can (6.5 oz) Native Forest Coconut Cream, Tomatillos, Ground Beef, Sauteed Spinach
- Snacks: 1/4 Mixed Nuts: Toasted Pumpkin Seeds, Roasted Pistachios, Macadamias, Walnuts, and Almonds
- Notes: Not as hungry today. YAY!
Real Food Toolbox Skill
This sugar detox reminds me that sugar is EVERYWHERE! For instance, I was shocked at how many spice blends contain sugar. And low-fat, lo-cal products typically contain sugar -- particularly salad dressings. This is why reading the "Ingredient Labels" is the most important tool for your Real Food Toolbox. Whether on a detox program or whether cruising through your Real Food journey.
I always read the ingredient label before buying any new food item. No Pokemon GO for me. I'd much rather geek out on finding the hidden sugars in ingredient labels :-)
- The natural sugars are obvious. These usually have the word "sugar" or "syrup" or "nectar" or "concentrate".
- The naturally derived sweeteners are more challenging. But usually sound sweet. Like Maltodextrin and Maltose because of the "malt" prefix.
- "Muscovado" stumped me at first. But when I said the word aloud, it sang sweetly. Then I Googled and saw "muscovado sugar" and "muscovado brown sugar". Turns out it is considered a sugar substitute. A type of partially refined to unrefined brown sugar with a strong molasses content.
- And here's another hint to spotting hidden sugars: Ingredients ending with "-ose" or "-ol" are sugar derivatives.
Food manufacturers are very savvy about hiding sugars in their products. They know people are reading the ingredients. The main ingredients of a food product must be listed first. So rather than list sugars at the beginning of the label. The manufacturers will use various sugar products in smaller quantities to list them further down. They are trying to trick us into thinking that a product does not have as much sugar as it actually does.
But now you know the secret! ;-) ;-)
Here is an example (from a previous post about ingredient labels). These are photos from 3 different gluten-free frozen bagels packages:
- GF Ingredients #1 lists: sugar, molasses, about a third of the way down and caramelized sugar near the end.
- GF Ingredients #2 lists: driedcane syrup, tapioca maltodextrin and tapioca syrup on the third line and sugarcane fiber a couple lines below.
- GF Ingredients #3 has no added sugar. And if you haven't guessed, I buy these bagels. Although not for the next 20 days :-)
But let's get Real here . . . . As I noted in the A Case Study on Ingredient Labels and in the Real Food Guidelines, The hidden sugars in #1 and #2 are just the tip of the iceberg about what's "not real" with these products. They are both chock full of Refined Oils (Canola, Sunflower, Safflower Oils). And Refined Grains (Modified Tapioca Starch, Corn Starch, Potato Starch, Brown Rice Flour, etc.). And all of those long, unpronounceable, chemically-sounding ingredients are not naturally occurring in Real Food. Simply put - GF bagels #1 & #2 are are NOT real foods. They are closer to the "ultra-processed food" end of spectrum than the GF bagels #3.
Now if you are interested in learning more about how to spot hidden sugars, Diane Sanfilippo offers a FREE handy dandy PDF listing various natural sugars, naturally derived sweeteners, and artificial sweeteners. The PDF is contained (Page 38) within a FREE Resource Guide for The 21DSD. (Click on "Free Resources" for the link to download.)
So Day #2 without sugar is done. Whew! Now onto Day #3. Thanks again for all your support!
Kick Sugar To The Curb!
If you decide to take this challenge, please let me know. I have received so much support and positive energy from you all. That I would like to return the favor :-)