EHS faculty Fed up Challenge
Fed Up Challenge
Benefits:-increased concentration, energy and motivation, improved physical and mental state, reduced mood swings, healthier skin, weight loss, reduction in joint pain, reduced anxiety, disease prevention
Rules:
• No added sugar of any kind. No sugar substitutes (including honey, molasses, sucrolose, etc). This means no dessert, candy, soft drinks, sports drinks, flavored waters, diet drinks.
• No processed products that have added sugar or sugar substitutes (pasta sauce, salad dressings, ketchup, yogurts, etc). For reference, see this list of Other Names for Sugar below) You will be doing a lot of label reading!
• No fruit juice (even if it says 100% fruit juice and doesn’t list added sugars).
• No white flour or white starches (bread, pasta, potatoes, rice).
Food recommendations for Fed Up Challenge:
-100% whole wheat breads or Sprouted grain bread (Ezekiel 4:9 is a good one. It’s usually in the healthy/organic freezer section)
-Ezekiel also makes pastas and tortillas. Both are great options when trying to stay from white flours and added sugars.
-oatmeal
-brown rice
- all meats and seafood. Watch out for sugary marinades and sauces.
-deli meat for sandwiches (Boar’s Head All Natural) is a good one with no added sugar)
-bag of baby carrots – great for snacking
-beans
-sweet potatoes
-raw nuts – great for snacking
-fruit, fruit, and more fruit (watermelon is great for dessert!)
-all veggies – grab several varieties
-cheese
-cottage cheese
-eggs (hard-boiled eggs are easy to eat for breakfast when you’re in a hurry)
-100% whole wheat pasta or gluten free pasta (check the label for hidden sugars!)
- Nut butters (all natural no added sugar)
- use olive oil and vinegar instead of sugary salad dressings
- drink water, seltzer, unsweetened tea and black coffee
Snack Ideas:
-apples dipped in peanut butter
-plain yogurt with lots of chopped fruit
-cottage cheese with fruit mixed in
-toasted Ezekiel bread toasted with some plain butter or peanut butter
-carrots or celery dipped in your own homemade ranch dressing
Other Names for Sugar
There are hundreds of names for sugar. Who knew? I thought if a product listed ingredients like “cane sugar” or “beet sugar” I was eating sugar in the healthiest way possible. Apparently this isn’t true, as our bodies process any refined sugar the same way. Here are some of the other names for sugar that you should be aware of when reading labels, although this list is not all-inclusive.
Agave syrup
Barley malt
Beet molasses
Beet sugar
Brown rice syrup
Brown sugar
Cane crystals
Cane juice
Cane sugar
Corn sugar
Corn syrup
Corn sweetener
Crystalline fructose
Date sugar
Dextran
Dextrose
Ethyl maltol
Fructose
Fruit juice
Galactose
Glucose
High Fructose Corn Syrup
Hydrolyzed corn starch
Lactose
Maltitol
Maltodextrin
Maltose
Malt syrup
Molasses
Muscovado sugar
Palm sugar
Panocha
Rice Syrup
Sorbitol
Sucrose
Sweetened condensed milk
Treacle
Xylose
There are also other names for sugar substitutes that you should be aware of like: Acesulfame potassium, Aspartame, Neotame, Rebiana (stevia), Saccharin, and Sucralose.
Benefits:-increased concentration, energy and motivation, improved physical and mental state, reduced mood swings, healthier skin, weight loss, reduction in joint pain, reduced anxiety, disease prevention
Rules:
• No added sugar of any kind. No sugar substitutes (including honey, molasses, sucrolose, etc). This means no dessert, candy, soft drinks, sports drinks, flavored waters, diet drinks.
• No processed products that have added sugar or sugar substitutes (pasta sauce, salad dressings, ketchup, yogurts, etc). For reference, see this list of Other Names for Sugar below) You will be doing a lot of label reading!
• No fruit juice (even if it says 100% fruit juice and doesn’t list added sugars).
• No white flour or white starches (bread, pasta, potatoes, rice).
Food recommendations for Fed Up Challenge:
-100% whole wheat breads or Sprouted grain bread (Ezekiel 4:9 is a good one. It’s usually in the healthy/organic freezer section)
-Ezekiel also makes pastas and tortillas. Both are great options when trying to stay from white flours and added sugars.
-oatmeal
-brown rice
- all meats and seafood. Watch out for sugary marinades and sauces.
-deli meat for sandwiches (Boar’s Head All Natural) is a good one with no added sugar)
-bag of baby carrots – great for snacking
-beans
-sweet potatoes
-raw nuts – great for snacking
-fruit, fruit, and more fruit (watermelon is great for dessert!)
-all veggies – grab several varieties
-cheese
-cottage cheese
-eggs (hard-boiled eggs are easy to eat for breakfast when you’re in a hurry)
-100% whole wheat pasta or gluten free pasta (check the label for hidden sugars!)
- Nut butters (all natural no added sugar)
- use olive oil and vinegar instead of sugary salad dressings
- drink water, seltzer, unsweetened tea and black coffee
Snack Ideas:
-apples dipped in peanut butter
-plain yogurt with lots of chopped fruit
-cottage cheese with fruit mixed in
-toasted Ezekiel bread toasted with some plain butter or peanut butter
-carrots or celery dipped in your own homemade ranch dressing
Other Names for Sugar
There are hundreds of names for sugar. Who knew? I thought if a product listed ingredients like “cane sugar” or “beet sugar” I was eating sugar in the healthiest way possible. Apparently this isn’t true, as our bodies process any refined sugar the same way. Here are some of the other names for sugar that you should be aware of when reading labels, although this list is not all-inclusive.
Agave syrup
Barley malt
Beet molasses
Beet sugar
Brown rice syrup
Brown sugar
Cane crystals
Cane juice
Cane sugar
Corn sugar
Corn syrup
Corn sweetener
Crystalline fructose
Date sugar
Dextran
Dextrose
Ethyl maltol
Fructose
Fruit juice
Galactose
Glucose
High Fructose Corn Syrup
Hydrolyzed corn starch
Lactose
Maltitol
Maltodextrin
Maltose
Malt syrup
Molasses
Muscovado sugar
Palm sugar
Panocha
Rice Syrup
Sorbitol
Sucrose
Sweetened condensed milk
Treacle
Xylose
There are also other names for sugar substitutes that you should be aware of like: Acesulfame potassium, Aspartame, Neotame, Rebiana (stevia), Saccharin, and Sucralose.