January Challenge

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Sugar Shoes

CrossFit Flagstaff's First Monthly Challenge – Kick the SUGAR!!

Did you know that the average man, woman, and child in this country eats 150 lb. of sugar annually? 

ONE month – ONE MONTH ONLY -just try it.  Make the effort, see what it
does for you.  See how you feel, look, perform. You can do ANYTHING
for one month, especially knowing it's for your HEALTH and PERFORMANCE.
If you choose not to do it, if you haven’t sincerely tried committing
to good nutrition, maybe it’s time you looked at your reasons.  What
are your excuses? How valid are they, really? Are you so invested in
them that you’re willing to sacrifice your potential and long term

All participants must commit by signing the sheet at the gym by January
5th. Challenge ends at midnight, February 4th. We will keep a tracking spreadsheet at
the gym and some progress posts will be made on our Nutrition website
along with helpful articles and food suggestions.

2. The way to kick sugar is to not eat ANY sugar of ANY kind.

3. Only consume sugar that is found naturally in foods such as fruit – and limit the consumption of too much, choosing low glycemic index fruits primarily.

best way to be successful with this is to eat clean.  Create meals
from meats and vegetables, nuts and seeds, some fruit, little starch,
and NO SUGAR.  No processed and refined foods with high fructose corn
syrup and high sugar content (i.e.: chips).  Shop the perimeter of the
grocery store, avoid the aisles where labels and long shelf-lives
increase the sugar content.  Limit bread.

5. If you drink adult beverages, only pure spirits (vodka, whiskey,
rum, etc.) and wine are allowed in small quantities. No dessert wine, or any other alcoholic
beverage made with added sugar, such as beer.

6. Keep a food log, writing down EVERYTHING you eat.  At the end of each week – Sunday or Monday, show it to a trainer and have them help you with your choices of foods and staying on track. The winner will be the person with the most consecutive days
completed. The runner-up will be the person with the most overall days
completed. This may be the same person or persons.

7. Please feel free to email me or post to comments your own input,
comments, encouragement, articles, recipes, struggles and victories.

***Special prize for those who complete all 30 days!!!***

Who's in?


  1. Im in!! Cullen and I hold each other accountable at work which has been great. only pure spirits hmmmm i like that… might need that during the tough times ha ha
    Posted by: Billy | January 04, 2009 at 11:16 PM
    I am in!! Thanks Lisa!
    Posted by: izzy | January 04, 2009 at 11:29 PM
    i can’t make it to the gym to sign today but count me in. yikes… Zone bars have sugar, any good substitute bars? hardly started and already i have questions. 😉
    Posted by: Tara | January 05, 2009 at 02:15 PM
    Tara, this will serve as your official sign in. 😉
    As for bars. None that are balanced with no sugar, that I am aware of. Nuts and seeds, small amount of dried fruit, beef jerky. Apples, veggies, and deli meat when you can keep stuff cold.
    We might look into more fruit based bars and see if they add sugar to some of those more natural ones. It may be that there are some out there and then you could just eat beef jerky with them for protein.
    Let me know if you find anything.
    Posted by: Lisa Ray | January 05, 2009 at 04:02 PM
    Count me in too! This will certainly be a challenge but I’m looking foward to it!!
    Posted by: Holli Phillips | January 05, 2009 at 05:05 PM
    Hello, my name is Katie, and I too am an addict.
    I foresee work being my (well, one of them) biggest challenge(s).
    Anyhoo- anyone heard of Larabars? They are really good and I am pretty sure they fall within Paleo and Zone. check it out: http://www.larabar.com. If they are allowed, they do a wholesale deal that maybe you could do for us, Lisa? When I looked at the page, I got the impression that only businesses can do it (http://www.larabar.com/secure/wholesale/).
    So is the contest from January 5th (not 1st) to February 4th?
    I too have lots of questions. One last one: is honey allowed?
    Ok- that’s it for now. I am sure I will have more to follow.
    Posted by: Katie B. | January 05, 2009 at 08:11 PM
    Uno mas- Check out the video on the main site today- just watch it all the way through, and you will see what I mean.
    Yes my husband is out of town tonite- CrossFit porn (Izzy).
    Posted by: Katie B. | January 05, 2009 at 09:02 PM

  2. I will look into the Lara Bars. I am guessing they add sugar and avoiding them for at least this month may be a good idea. NO honey. That is a form of sugar. I did ok VERY occasional VERY dark chocolate. Above 74% is so little, I am ok with it, as long as it’s emergency only. The taste affect will still have a mental/emotional/addictive response, but it won’t spike your blood sugar. Don’t rely on that though. Get off the crack!!!!

  3. Um.. NO sugar? eek. Do Hershey Kisses have sugar? 🙂
    Today is my first day.
    I’m being honest.. I don’t know if I can do this 100%. I’m gonna really give it my all, tho. The voice of a true addict I suppose!

  4. Because there were a few stragglers, we will have it go to midnight of February 4th. For those who started on the 1st, you get a bonus 4 days! Even better for your health!

  5. It hit me today. I don’t mean to get wierd or philosophical, but it hit me. If I do this, really do this rather than talk about it or joke about it, DO IT, I can make a change that can affect the rest of my life. Like.. from total sugar addict to… ?? I don’t even know what it would look like. It’s never been this real before. And it hit me when I was staring at the jar of jelly in the fridge – probably the last readily available sugar delivery system left in the house. I didn’t grab a spoon. Thought about that jar of jelly all day. As well as other sugar delivery systems. No spoon. Maybe this time for real?

  6. Unofficial observations of Bars in New Frontiers.
    A non-supervised and unapproved examination of a bunch of bars in New Frontiers shows that the following bars SAY they are made only with fruits, nuts, some agave nectar, other natural ingredients, and no sugar! (The fruit is overwhelmingly dates, which is the fruit with the highest sugar content).
    Cliff Nectar
    Weil Bars
    Raw Revolution
    I didn’t check each flavor of each bar. We still need the approval of the Nutrition Goddess!

  7. Thanks for all of the research Eileen. I was actually on the lara bar site as well. Again..they say there is no added sugar in any of their flavors but a lot of dates…Oh nutrition goddess?? Is this a don’t touch this month type of item?
    oh and this sugar evilness hides everywhere!! i was so excited to find these bumble bee flavored tuna packs. 5 oz easy snack size…well low and behold..that darn sugar was way down there on the ingredients list but it was still there! Grrr…! plain tuna it is then.
    oh what about milk and soy milk in coffee? no? there is sugar there too i know even whole milk…

  8. oh…also i think the prize for completing all 30 days should be some sort of yummy sugar filled dessert! hehehe… =)

  9. This is an email from Katie Brown, which has some good info.
    Just wanted to let you know that only one person commented on the ass grab. I think that you should live it up. “Fuck ya, I grabbed my ass!”
    Ok- thank you for the many answers.
    -Honey out. I am already out of the running for the all- month award. Doh.
    -I have 99% chocolate- very extreme and almost too bitter to enjoy, but a savior at moments of weakness.
    -Starts Jan. 5th and ends Feb. 4th.
    -I really do think Larabars might be another savior,
    “LÄRABAR is a delicious blend of unsweetened fruits, nuts and spices – energy in its purest form. Made from 100% whole food, each flavor contains no more than six ingredients. Pure and simple, just as nature intended.
    Sweet with no added sweeteners. Sustaining with no added fillers, supplements or flavorings. LÄRABAR is what your body needs – real, whole food loaded with nature’s own minerals and vitamins.
    All of the vitamins, minerals, fiber, protein, good carbohydrates and healthy fats are derived exclusively from the whole, raw food used to make LÄRABAR.
    Uncooked and Unprocessed. The essential enzymes, which are necessary for the digestion and utilization of nutrients, remain completely intact in their most natural, powerful state. A diet abundant in raw, unprocessed foods is important for health and longevity.”
    Thanks Lisa. You’re the best.

  10. Ok. As for food – you can have any food that is not processed with added sugar. Eat whole foods, and you’re fine. Even grains and dairy. I’m not asking for Paleo eating, just don’t eat processed and refined sugar. That being said, if you are desperately seeking other avenues for sugar, you are an addict and therefor should really try to avoid anything that is going to continue to feed your habit! 😉
    Fruits, including dates, are whole foods and are legit to eat, but I would limit them. The basic prescription that is best to follow is the one I gave in the body of the post and rules. The best way to fill that is to eat lean meats, LOTS of vegetables, choose low glycemic index fruits and/or limit your intake to SOME fruits, little starch – if you each starches try to choose 100% whole grain or sprouted grains, and NO sugar – which the intent is refined and processed and added sugars. Even fructose, which is the natural sugar found in fruit, is not good for you in large quantities and contributes to obesity and blood sugar spikes, which causes us to produce too much insulin, which tells our body to store it as fat and lock that fat down so it’s not accessible as energy when we need it for workouts and daily activity. The more sugar and high glycemic index foods we eat, the more that cycle happens, the more you rely on sugar and carbohydrate to get energy, and the less you use the stored sugar and fat as your energy.
    Get off the crack!!
    Lara bars seems legit, in moderation.
    The Nutrition Goddess has spoken. 😉

  11. I think the nutrition goddess is angered with all of us crack heads! GET OFF THE CRACK!!!! she keeps yelling. 😉 she is right we need to…hold strong folks! after a week or two it will be much easier. Right?

  12. No anger!! 😉 The Nutrition Goddess is a Crackhead herself…ugh! After every meal all I want is a lil sumpin sumpin! Just a wee bit… Me and my cashews. That’s all I get. From past history, it DOES get better. Eventually. Sometimes it takes 2-3 weeks, so do hang in there!
    I thought the above article was really interesting in talking about eating real foods and real fats and how they satiate you and make you feel full much sooner than processed and “low fat” foods do. I’m huggin my cashews!

  13. Ah yes, Lisa. All I wanted tonite was some ice cream- a Larabar and half an apple instead. Kinda satisfied, but not really. Geeking out on the internet instead. BTW– Ginger Snap Larabar ingredients: dates, almonds, pecans, ginger, cinnamon, cloves. That’s it. And they are delicious. A savior from god.

  14. OK this is bizarre! I can’t believe it is day… 4?.. of no sugar? Now four days seems like piddly squat to non crack-heads, but this is like a friggin religious experience! I already feel ready for olympic training and world championships! Geez, what will day 6 feel like?
    (OK, that is not an extreme reaction of an addict. Repeat, NOT an extreme reaction of an addict).
    LOL 😉

  15. Katie, I, too, have a stash of larabars and a couple of the other ones I found in New Frontiers. And imagine the joy of life I lived when I saw that the “meatless thingies” i used to eat contain neither soy or sugar products! Munch munch munch away!
    🙂 🙂
    dark chocolate at 85% is a great way to get off the chocolate. yuck! But i have a bit in my bag…. ya know….

  16. Dear Nutrition Goddess-
    Are we allowed fruit pectin? http://en.wikipedia.org/wiki/Pectin
    Not sugar? I have found a 100% fruit thingy that says its all fruit and fruit pectin.

  17. Katie, the Lara bar and the apple are good choices for a sugar replacement. I would only feel better if you would eat some protein and fat with it – such as some cheese and some cashews. You don’t want to eat carbohydrate alone, especially high glycemic index choices such as the Lara bar, because carbohydrate spikes your blood sugar and Lara bars REALLY spike it. The presence of protein and especially fat with those high glycemic index foods would help level that blood sugar response out and would be far healthier for you.

  18. Lisa, Do you mind commenting on “100% Fruit”? It’s not jelly, it says it’s only made with Fruit,100% Fruit Juice and Fruit Pectin. I know it’s ersatz crack, but if I’m not eating a lot of other fruit, does it count as fruit?
    Thanks Nutrition Goddess… 🙂

  19. Does anyone feel like doing a week in Review? I believe I actually started on Tuesday, but every day since then looked like this:
    Fish, vegetables, lots of nuts, some starch, some cheese sprinkled on the vegetables, some 100% Fruit instead of sweets, a few apples, some flour tortillas with the fish and vegetables, some non-meat, non-soy, non-sugar natural meat substitute, and yes, a couple of beers since Tuesday, which isn’t allowed but I absolutely cannot drink hard alcohol.
    I feel very good that I cut out all of the sugar (except the couple of beers), but can’t really tell if I feel better overall. I just feel…. good!
    Anyone else care to share so I’m not hanging out here alone? 🙂

  20. Eileen, I tried to look up your fruit spread on the internet, but there are several brands. Is it Polaner?
    The one’s I saw listed all offer a sugar free version, which tells me they are adding sugar to the other one?? I am not too concerned with the pectin at this point. We aren’t asking you to eat Paleo, so if you choose foods that are processed, such as this, that is your choice, I would just limit them.

  21. Here are the committed participants in this month’s Challenge to kick the sugar:
    Katie Lowe
    Isabelle Deslauriers
    Chloe Delaloye
    Lauren Ruck
    Katie Brown
    Cullen Young-Blackgoat
    Billy McKenzie
    Robin Moore
    Donna Preusser
    Eileen Schreiber
    Laura Howell
    Tara Paprocki
    Holli Phillips
    Bruce Hungate
    Jane Marks
    Ben Jaffe
    Ali Martinez
    Lisa Ray
    Logging your food daily and submitting it each Sunday or Monday is mandatory to the Challenge. It holds you accountable and helps us help you. If you don’t do this, you are not participating in the Challenge.
    You can check in with myself, Katie Lowe, Billy McKenzie, Cullen, Isabelle, or Chloe.
    Good luck!

  22. On Mon, Jan 5, 2009, Laura Howell wrote:
    Hey Lisa,
    I’m in! I have actually already been gluten and dairy free for about 3 weeks now, and was contemplating going off sugar too. Your challenge has given me a great reason to take the plunge! And that Cookbook looks awesome. Can’t wait to try some of the recipes. I have realized that just being gluten, diary and sugar free doesn’t necessarily mean clean and healthful (i.e. I did try to get away with french fries;)! I guess the only doughnuts I’ll be eating will be the Fisher Price brand from the kids. You know cold, hard, and plastic!
    Thanks for all your inspiration and dedication to see all of us succeed!
    See you soon,
    Laura Howell
    Laura, WOW! I had no idea! That is WONDERFUL. Good for you!! Being gluten and dairy free is a huge first step, and taking sugar-free on with that is even more amazing. I love it that you are willing to try!
    You’re right, you can eat gluten and dairy free and still not have the healthiest food choices, but it is a huge start and will make a difference. The easiest way to eat clean is to look at every single thing you are going to buy or eat and ask yourself if a caveman or a culture prior to Western civilization and modern processing had it available to him. If not, it’s probably not so good for you. Now, that being said, if you weigh and measure your food in proper proportions, you CAN get away with eating things that don’t necessarily fit that bill. Because the weighing and measuring puts protein, fat, and carbohydrate into your body in proportions to one another that keep your blood sugar levels balanced, and if you are doing that, you can get away with eating food that isn’t considered clean. The only thing with that is you can’t eat very much of it, because poor quality food spikes blood sugar quickly, so you can only eat very small amounts, compared to vegetables and some fruits, which spike it much more slowly, so you can eat larger quantities. One of the primary causes of obesity in our country is people eat too much carbohydrate and not enough protein and especially not enough fat. Sugar is the cause. We definitely need carbohydrate for energy and brain function, but too much makes you sick.
    I’m not asking you to weigh and measure. Yet. This is a soft start on eating well. Just cut out sugar and starting weaning ourselves of the CRACK, so we can think more clearly and not be freaked out about how hard it is to proportion our food. People are often more willing to take the next step into the process when they are off their crack. 😉
    Awesome job, Laura! Be the WINNER at the end of this month!!!!

  23. How to make the most yummy meal.
    1. Go to freezer. Scratch head.
    2. Pull out Bag of Frozen Vegetables
    3. Dump in the steamer.
    4. Pull out the meatless, soy-less, tasteless “tenders”. Dump them in as well
    5. Start Steaming
    6. Ponder endlessly how you are going to make this taste like… anything.
    7. Sprinkle cheese
    8. Nuke some fatless, sugarless, all vegetable salsa.
    9. Mix all together
    11. Ponder endlessly how you are going to make this taste like.. anything.
    12. Discover the barbeque smoky something spices hiding in the back.

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