Healthy Living Episode 8

Summer Challenge- choose 1 or both. Follow each for a  minimum of 14 consecutive days. Be very mindful of how you feel- energy levels, digestion, bloating... Don't Procrastinate. Start NOW.

1. Alicia challenges you to cut refined carbs.

Refined carbohydrates are not whole foods and offer no  fiber, minimal nutritional value and promote unsteady blood  sugars. Research shows that eating refined carbohydrates  raises blood sugar levels and increases blood fats called triglycerides, which increases your risk for heart disease, stroke, and diabetes.

AVOID:
95% of our grains are refined.

Refined wheat and white bread, rice, pasta, crackers,  cookies, muffins, cakes, cereals, pretzels, sugar-sweetened  beverages and candy. Beware of synonyms for sugar, such as  high fructose corn syrup, cane juice, malt syrup and any word ending in "ose," such as glucose.

ALLOWED:
Unless the ingredient list states "whole wheat," assume it  is made with refined wheat.  Allowed brown rice and  wild rice. Check the label before you buy bread to make sure it's made  from whole grains and has at least 3g of fiber per serving.

2. Lana challenges you to cut gluten.
Gluten is a composite of two proteins (gliadin and glutenin)  and  found in field grains such as wheat, barley, and rye.

AVOID: Cereals, breads, beer, pasta
Barley (malt, malt flavoring and malt vinegar are usually  made from barley) Rye Triticale (a cross between wheat and rye) Wheat

ALLOWED:
Beans, seeds, nuts in their natural, unprocessed form  Cage-Free eggs Grass-fed meats, poultry (not breaded with  bread crumbs), wild fish Fruits and vegetables Organic dairy  products Amaranth Arrowroot Buckwheat Flax Millet Quinoa Rice Sorghum Tapioca Non-GMO Soy and Corn

GOOD LUCK. Let us know how you did.

Wishing you a healthy summer,
Lana & Alicia