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TRANSCRIPT
NUTRITION TRACKING LOG
SUGAR FREE EDITION
Congratulations!You’vealreadywon.
Bycommittingto30daysofcleaneating,you’regoingtodevelophabitsthatwillserveyoufortherestofyourlife.Thesewillbuildononeanother.
First,you’lllearnhowtoeatbetter.
Committingtoashort-termchallengelikethiswillforceyouplanmealsinadvance;topackyourlunch;toactuallyconsiderwherethenextmealiscomingfrom.Afteraweekorso,you’lladapttothenewmetabolismandhabits.Wedanglethecarrot(sotospeak)butyou’llhavetomakethesmallchangesinyourownlife.Onceyoumakethem,you’rerolling.Wehopetospurthatchangewiththischallenge.Asyourbodychangesitsmetabolism,yoursensitivitieswillchange.Amonthwithoutsugarwillcauseyourtastebudstosharpentheirfocus,andfruitwilltastesweeter.Yourbrainwilllearn,andsowillyourbody.
Second,you’lllearnhowtoshopbetter.
“Iateitbecauseitwasthere”isabigpartoftheprobleminourculture.Whenyouarriveatyourgreat-aunt’shouse,she’sgoingtoputcookiesonaplateandcoffeeonthestove.Noonereallyfeelslikeeatingcookies,buteveryonedoes.Likewise,at10pm,yourbrainistiredandcravingsleep...butwillacceptsugarasasubstitute.IftheSnakky-Kakesaren’tavailable,you’remorelikelytogoliedown.
Committingtoashort-termchallengewillteachyoutosticktotheperipheryofthegrocerystore;tochoosefoodthatwillHELPyou,insteadofmerelyavoidingfoodthatmightHURTyou.
Third,you’lllearnhowtofeelbetter.
That3o’clock“slump”thatusedtohitinthemiddleoftheafternoon?Notsonoticeablenowthatyourinsulinlevelsaremorestable.
Finally,you’lllearnhowtoperformbetter.
Webelieveinobjectivemeasurement.Iwantyoutodothingsthatchallengeyou.AndIdon’twantyoutopukeonyourpodium.Beforeyouloseabunchofweight,andafter,andduring,you’llstarttonoticesomechangesinyourworkouts:theyhurtless.Youcangolongerwithoutabreak.You’llfeelstronger,faster,lessjiggly.Thesearewhatcountmost.
WhyGoRefinedSugarFree?
MarksDailyApplehasa“DefinitiveGuidetoSugar.”Foundhere:http://www.marksdailyapple.com/the-definitive-guide-to-sugar/#axzz3HXxOSBFW
Thetop3reasonstoavoidsugar?
Sugar:● promotesfatstorageandweightgain
● lowersyourimmunesystem● reducestherecoveryofmuscletissuepostworkout
Notsurewhethertobelievethescience?Beyourownlab.Forthenext30days,youoweittoyourselftofindouthowitaffectsyou.Why30days?Thefirsttwoweeksforpeoplewhoareaddictedtosugarcanbechallenging.Thebenefitsmaynotbenoticeduntilafterthe“withdrawals”aregone.Don’tworry,thecravingssignificantlydecreasewithinthefirsttwoweeks.Seeourtipsbelowforgettingthroughthetoughpart.
Therearedifferenttypesofsugars.(Formoreinfo,checkthelinkabove.)Forourchallenge,we’regoingtofocusonremovingalladdedsweeteners,“natural”ornot.
WhatcountsasSugar?
● tablesugar
● canesugar
● glucose● fructose
● sucrose● cornsyrup● beetsugar● agavenectar● honey● maplesyrup● artificialsweetenerssuchassplendaandstevia
Thingstolimit(read:stronglyavoid)
● driedfruit
● fruitjuice
Thingstowatchoutfor:
● alcohol-checkingredients,rumismadefromsugar
Sugarcanhideinthemostunlikelyofplacessocheckyouringredients.It’sfoundinmostprocessedgrainproducts(bonus,byremovingsugars,we’realsoremovingmostharmfulgrains!),cannedgoods,andsomedairyproducts.
ScoringSystem:
nosugarallday=0points1fooditemwithsugarallday=1pointmorethan1itemwithsugar=2pointsmorethan1itemwithsugar=3points
Worriedaboutbeatingthesugarcravingorwantingtomakethewithdrawalseasier?
Here’safewtipsthatcanhelp:
• ● eatregularly,everycoupleofhours • ● eatqualityfoods.Whatdoesthatmeaninreallife?Leanmeats,vegetables,starchessuchassweetpotatoesandsquash,andfatssuchascoconut,nutsandoliveoil.
• ● getenoughsleep • ● drinkenoughwater-divideyourbodyweightinhalfandthat’sthenumberofouncesyoushouldstartwith
• ● exerciseregularly
Thingsthatwillmakecravingsworse:
● lackofsleep● dehydration● hunger
● lackofexercise
● caffeine
http://www.marksdailyapple.com/sugar-cravings/#axzz3HXxOSBFW
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm
Date:________________________________
Meal/Snack: Grain Quantity: Points:
Daily Total Points: ________
Workout: Strength/Skill:
Metabolic Conditioning:
Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ andanydarksymbolfor‘bad.’6am 9am noon 3pm 6pm 9pm