January 1st – 31st

Between Thanksgiving and New Years, the majority of us have a few more cookies, treats, and libations than we typically do throughout the year. Tis the season, right!!?? The treats are delicious, and we have a blast celebrating with friends and family.

During those few weeks, you may have noticed you feel a bit sluggish, you’re not sleeping as well, and your workouts aren’t going to plan. Sugar and alcohol are the main contributors. So, now that the season of celebrating is wrapping up it’s time to have a few less of those tasty morsels and start feeling YOUR BEST again!

January’s Nutrition Reset will focus on limiting sugar and alcohol consumption. Thirty-one days to see how you feel sugar and alcohol free. Will you sleep better? Yes! Will you have more energy? Yes! Will you have more mental clarity? Yes! Will your body perform at its best? Yes!

Sign me up!

SUGAR

I know what alcohol is but what constitutes a sugar?

Below is a list of what sugar can be called, and what sugar is typically in

• sugar, maltose, dextrose, sucrose, fructose, evaporated cane juice, crystals
• sugar alcohols, and artificial sweeteners
• cookies, candy, ice cream, baked goods (yes, some breads contain sugar)
• processed foods with added sugar; ketchup, tomato sauces, marinades, salad dressing, nut butters, canned goods
• items with the word “concentrate” in the ingredient list.
• some pre-packaged meats, deli meats, bacon
• protein bars, granola bars, some yogurts
• juices containing added sugar (not just fruit), some dried fruits have added sugar

When in doubt, look at the ingredient label before you use/consume it! Better yet, eat foods without labels. Naturally sweet foods like honey, agave, fruit and maple syrup are GOOD TO GO!

EAT INSTEAD
Whoa, I’m shocked by some of those items that contain sugar. I feel like this could be restricting and I’m panicking! What can I eat?

Below is a list of foods that do not typically contain sugar

• Protein – Eggs and egg whites, beef/steak, bone broth, bison, pork, chicken, turkey, duck, fish (tuna, salmon, haddock, cod, snapper, swordfish), and shellfish (shrimp, lobster, scallops, crab), yogurt, cheese, cottage cheese, milk, tofu, beans, tempeh
• Fruits + Veggies – Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, bananas, berries, apples, pears, kiwi, citrus, melon, papaya, mango, etc,
• Fats – Oils (coconut, olive, avocado), avacado, coconut and coconut butter, nuts/seeds and their butters, butter
• Grains – Rice, corn, wheat, flour, oats, rye, quinoa, farro, barely

EVERYDAY, Mel will post a new member recipe on the blog to help keep your meals interesting, fresh, and new! Submit your favorites to [email protected]

This challenge is exactly what I need! Where do I sign up? How do I track my successful days?

It’s easy! Sign up at the front desk. Each day you avoid sugar and alcohol put an “X” next to your name.