Healthy Lifetstyle

Say goodbye to sugar and hello to a Clean & Lean body

Since the low-fat food guidelines came in at the end of the 1970s, the amount of sugar in processed and commercially produced food increased hugely. The main reason for this is that when fat is removed from food it doesn’t taste, smell or look as appealling. So as an enhancement sugar was added to foods to make them more edible. Sugar is highly addictive, so products high in sugar sold well. In short the current generation is very addicted to sugar in comparison to our grandparents' generations. 

Sugar is a natural product, found in a variety of natural foods such as fruit, vegetables, grains, legumes and dairy products. Its benefit is that it breaks down quickly and supplies the brain and muscles with instant energy to function. However, too much sugar will cause us to gain weight. Studies show that the average person consumes around 22 teaspoons of sugar a day from food, snacks and drinks. This is about 3 to 4 times more than the recommended intake advised by the American Dietician Association.

The damage caused by consuming too much sugar over time is wide and does not stop on the scale. Much of the problem is due to the consumption of white sugar and the corn or fructose syrup added to our processed food and drinks. Even though it has been well known for many years that these products are damaging our health, the consumption of processed food and sweetened drinks keeps increasing.

Why should we limit our sugar consumption?

 

1. SUGAR CREATES FAT AROUND THE INTERNAL ORGANS

Sugar (sucrose) as well as corn syrup contain fructose. Consuming too much will create a burden on the liver, that has to convert fructose into glucose, which our cells use for energy. The excess fructose will be stored in the liver and around it as fat cells. Fatty liver is damaging the liver functionality and long term this might cause cirrhosis.

2. SUGAR CAUSES INSULIN RESISTANCE

Insulin is a hormone that regulates human metabolism. Insulin is secreted by the pancreas whenever we eat something that contains sugar. The Insulin hormone sends a signal to the cells that they should put transporters for glucose onto their surface, thereby allowing glucose to get into the cells where it can be used to generate energy. When we eat sugar, glucose levels rise and Insulin levels rapidly increase in order to absorb the glucose from the bloodstream and into the cells.

However, when too much fat is accumulated, especially around our internal organs, our cells become resistant to the effects of insulin. In response, the pancreas will secrete even more insulin in order to insert the glucose into the cells. The problem is that insulin has additional functionality. One is to send signals to our fat cells, telling them to pick up fat from the bloodstream, store it and to also signal the fat cells to avoid burning the fat stored in them. Unfortunately, this is a vicious cycle, as it will generate more fatty cells and worsen the cell’s resistance to insulin.

Because of the resistance to insulin, the glucose doesn't enter the cells properly and fat storage doesn't break down into energy as well and we feel lack of energy and hunger. As a result we eat more and gain more fat.

Consistent resistance to Insulin will lead eventually to Type 2 Diabetes.

3. SUGAR INCREASES OUR RISK TO SUFFER FROM TYPE 2 DIABETES

Diabetes is a lifelong condition that causes a person’s blood sugar to be too high, and in time might damage other vital systems in the body. Type 2 diabetes is caused by combination of genetics and lifestyle factors. Being overweight does increase your risk for developing type 2 diabetes. In addition, a diet high in sugar from any source contributes as well. Research has proven that drinking sugary/sweetened drinks is linked to type 2 diabetes.

4. SUGAR MAY CAUSE OVEREATING

Studies show that excessive consumption of sugar damages the ability of our body to signal the brain that we are not hungry any more. The reason for that is that high levels of sugar in our bloodstream cause our brain to become intolerant to a hormone called Leptin. In a normal healthy situation, Leptin is secreted by fat cells when they become bigger. When the brain senses the increased Leptin levels, it signals to our body that we are full and we have enough fat stored for rainy days. When the brain develops resistance to Leptin, it doesn't get the message that the fat cells are full of fat. This situation leads to increased food intake and decreased fat burning.

5. SUGAR AFFECTS THE BLOOD LIPIDS

Blood lipids such as LDL and HDL cholesterol are markers of the biological processes that impact cardiovascular disease. When we think about the impact of food on blood lipids, dietary fat typically comes to mind. Yet a new study shows that dietary carbohydrate, specifically high-fructose corn syrup, can have a large impact on blood lipid markers of cardiovascular disease risk. Researchers noticed that "bad" cholesterol and triglyceride levels spiked in those people who consumed more sugar then others. One of the assumptions for this phenomenon is that the sugar damage to the liver, causing the liver to produce more cholesterol than needed.

6. SUGAR AFFECTS THE HEART

Excessive consumption of sugar increases the blood lipids in the arteries, which raises blood pressure and increases the chance of having a heart attack or stroke. In fact, 65% of the people suffering from unbalanced type 2 diabetes, die from heart attack or stroke.

7. SUGAR AFFECTS ALZHEIMER DISEASE

New study proves that there is strong correlation between high consumption of sugar and the increased risk of Alzheimer’s. The study shows how the decreased ability to produce energy from glucose has negatively affected brain metabolism and created damage to the brain neurons. It has been referred to and named as "brain diabetes".

8. SUGAR IS ADDICTIVE

Sugar affects the brain in a similar way to drugs such as opiates, alcohol and other legal and illegal drugs. It affects the pleasure centre of the brain by increasing the serotonin, dopamine and endorphin levels. As a result, the body develops tolerance to glucose in the same way it does for other drugs. In time, in order to feel good, we will need more of the sugar. Studies conducted on rats showed serious withdrawal symptoms such as anxiety and tremor when the rats were banned from sugar. No wonder so many of us find it so hard to reduces the intake of sugar in our daily diet.

9. SUGAR MAKE YOU TIRED

Sugar makes you more alert and energetic for a short period of time. However, this energy does not last for longer than 30 minutes. Thereafter the energy level drops significantly and you feel exhausted and drained, this is referred as ‘sugar rollercoaster’.

10. SUGAR DAMAGES THE SKIN

Sugar cause insulin levels to spike, which leads to a burst of inflammation throughout the body. Inflammation produces enzymes that break down collagen and elastin. Digested sugar permanently attaches to the broken collagen through a process known as glycation. The result is sagging skin, wrinkles and higher sensitivity to the sun. Aside from increasing the effects of aging, glycation can also exacerbate skin conditions like acne and rosacea. 

HOW WE CAN HELP YOU REDUCE SUGAR

The UFIT Clean & Lean Challenge is based around the premise of cleansing your body of sugars and reducing carbohydrates - under the controlled guidance of our nutritionist Wendy Riddell - and re-introducing limited healthy sugars at the right time, whilst getting nourishment from a balanced diet of healthy fats, proteins and vegetables. 

Whether you are new to the Challenge or have done it before - the benefits of stripping sugars and eating Clean & Lean are endless:

  • Reduced body fat

  • Reduced weight

  • More energy

  • Clearer skin

  • Brighter whiter eyes

  • Reduced cholesterol

  • Reduced blood pressure

  • Increase training health

  • Zero blood sugar crashes

  • Reduced hunger & cravings

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And even better - with the UFIT Clean & Lean Challenge you're not alone. You get the expert guidance of Wendy Riddell, a supportive community of others sharing the same experience, an online community to meet and get inspired by, and an e-cookbook with delicious healthy recipes to try. And - the excitement of knowing you are giving your body the love and attention it deserves. 

Sign up here for the next Challenge starting 13 January 2018. 

Jen’s Journey with UFIT Clean & Lean

Jen did the last challenge in March 2017 and lost 5.9kg in just four weeks - even with a Vietnam holiday in between! Find out why she is doing it again, and get a taste of one of her new go-to snacks.

 

What made you sign up for Clean & Lean?

I first found out about the program from a friend who was on Clean & Lean. The more I read about it, the more I wanted to give it a try as it was not a temporary quick-fix program, but rather it was simply about getting back to clean, nutritious foods.

I was nervous in the beginning to be honest. Not because of the program but I was afraid of the weigh-in at the start - but I decided if I wanted results I needed to step out of my comfort zone and just go for it. I received nothing but support that first weigh-in day. I left encouraged and could not wait to start the program. I can’t tell you how happy I am that I made the decision to go for it. It’s by far the best nutritional program I have been a part of.

 

How was it?

I loved the program, and it was not as hard as I thought it would be. It’s very straight forward and once you begin to feel the effects of the program it is easy to follow.  You want to keep going because of the results you are seeing.  Each week the program adds on new foods so you can see if your body responds better on week 1, for example, or maybe week 3.

The program is designed for everyone. You can benefit from it if you are already at your target weight and you simply want to clean up your diet and it works for those who might have more to lose.  In the end, Clean and Lean is not about weight loss. It is about applying a lifestyle change regarding how you view food, and how you can control your cravings with nutritious foods to fuel you forward to your goals.

The program also does not make you feel like you are being deprived of food—not at all!! The recipes given in the program are amazing and you end up realising there are so many possibilities. It is something you can carry on for life! And in the end, that is what this is about. It’s about learning how to make wise choices so our bodies can have more energy, you can feel healthier, leaner, stronger and your quality of life is improved because of the strong nutritional choices you are putting in your body!

Regarding the bootcamps, they are SO much fun (as fitness should be)!  They are very challenging but you can always work at your own level and the coaches will help you modify, yet you end up with a fabulous workout. I love the community, too. Everyone is there together working on becoming our best. There is no competition, just a fun atmosphere full of support….and you end up with an awesome workout!!

 

What results did you get?

For my first Clean and Lean I lost 5.9 kg!! And this loss was including one week we were away on holiday! I was so thrilled with my weight loss, but I was also proud that I set out to do a program, and even with traveling I managed to end up with a great result.

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Why are you doing it again?

One of the biggest reasons I am coming back for Clean and Lean 15 is the amazing support I received from everyone in the program. The online groups are very encouraging. We are all on there together, and we all have the same cravings and weaknesses at times and can relate to one another to help each other stay strong. I also wanted to join the next round because of the results that I received. I am so motivated to get started on the next one!

YOU GUYS ARE THE MOST ENCOURAGING AND UPLIFTING COMMUNITY I HAVE EVER HAD THE PRIVILEGE OF BEING PART OF. I MEAN IT.”

 

What are your goals now?

For this year my goals are to continue with each Clean & Lean Challenge for the year in hopes of dropping another 15 kg! It’s not going to happen overnight, but with consistency, a strong diet, an active lifestyle and a positive attitude, I truly believe I will reach my goal. I cannot wait to see what this year holds!

 

How do you snack now when you're hungry?

This is one of my favourite snacks from the UFIT Clean & Lean cookbook. The recipe is super easy and so helpful when on Clean & Lean!


Let the UFIT Clean & Lean Challenge put you on the path to a healthier you for the rest of your life.

In just four weeks, under the guidance of our qualified nutritionists you will cleanse your body of sugars and processed foods and be introduced to delicious, clean food that is actually good for you. 

Along the way you'll meet a supportive community and share experiences, recipes and tips as you embark on your journeys together.

 


 

Safe to say I'm converted to be Clean and Lean for 90% of the time thanks to the UFIT Clean & Lean Challenge

About me: Trampoline Performance Coach and retired Army Captain. Former National Level trampoline competitor in the UK and Billy all sports, 31 years young.

WHY: 2016 saw a lot of injury and the last part leading to Christmas I had a broken wrist resulted in limited exercise and a noticeable amount of weight gain (to me) and definition Loss. I use sugar to get through the day as I coach solidly for up to 6 hours at a time. My skin is bad and I have diet related gastro problems which I know is down to a poor eating habits. I blooming love a pudding, this girl can eat chocolate cake quicker than Bruce Bogtrotter. 

Worries: My job is extremely active, I bounce at least 2 hours a day, not including fitness classes and my own exercise. I am nervous of 'diets' due to eating disorders as a teen and in my early 20's and worry that a massive change will lead to obsession and a return of previous issues. 

Week 1: Firstly, how the HECK am I 25% body fat, that crept up on me... I work Saturdays and have to miss the seminars so the initial email on Friday helped to prepare for day 1. I started on the Friday evening and the food was not too bad. However my first issue, I do not like Avocado, cucumber or celery... so that limited my initial options for lunch. I must admit the Facebook group is great for ideas and different options for recipes. I got through Sunday fairly well and felt (albeit tired) alright. Monday was the first stupid idea... Bootcamp... I was dizzy, struggled in strength and the old army mentality of 'just get on with it' came through. My body is a machine, oh wait no it's not it doesn't want to work for me at all. Headache for the rest of the day and although smashed a staple lunch of spinach wrap, with chicken and bacon I was still hungry. I just couldn't find the energy so avoided prep that night ate my Shepard’s pie from the freezer and thought I'd go for a 'Daily Cut' for lunch... FAIL I am a bit of a nightmare with lettuce that isn't crisp and after the journey to work I managed to heave for about 5 mins trying to eat broccoli, before giving up and just eating the chicken. All I managed Tuesday was eggs and salmon for breakfast, chicken breast for lunch and ham as a snack. I did eat a pre-made Shepard’s pie for dinner at 10pm and then prepped like a mad person for the rest of the week... I WILL NOT BE DEFEATED and actually after Wednesday morning trampoline fitness and a busy schedule for the rest of the week with hands on coaching I survived.  Only as a result of preparation!  the 7P's spring to mind.... Went to the cinema with a pack of whole kitchen seeds and a water bottle, I tend to belt feed a large sweet popcorn bag before the movie starts so for me this is a Result!! Drinking water is not a problem, I tend to drink lots anyhow but a skinny cappuccino with a sweetener has been missed that's for sure.

Week 2: Yay for tomatoes! Oh wait I don't eat tomatoes either. The first meal was roasted veg (mainly green) with Carrots and peppers, they tasted extremely sweet after the sugar purge. I feel like I'm savouring the flavours. After the lessons learnt from week 1, I am prepared and even Managed a jog on Sunday evening. I am still feeling a little Low on energy at times and have succumbed to become one of those people who buys protein. I made protein balls with cacao for a hit while at work between bouncing. Only taken 31 years and needs must. Clothes feel looser, skin is becoming clearer and stomach has settled. My Tuesday from last week was a whole lot different this week. Prepped a decent 'big' lunch and snacks, finished work at 8 and went straight to Hockey training. A year out and you could tell, but I managed to run around like a lunatic for 1.5 hours. Finished the week very stiff and continued with being busy at work. Sleep has been an issue with cramp and just not settling, so invested in Magnesium supplements which has been brilliant. I went to a BBQ and ate so much meat. Took green pepper and carrot sticks with me and soda, watching everyone having a few drinks was slightly annoying but stuck with it. I have managed to 'accidentally' fast for 3 days this week after the seminar on Wednesday as I do not start work until late so actually it's not too bad to wait for lunch. Other than sleep being a pain towards the tail end of the week a much better week for energy... I didn't feel the need to eat quite a lot of the time.

Week 3: OVER HALFWAY!!! Survived 50% and looking forward to adding some sweet potato and beetroot to the diet. Went for a slow and steady 4.6 Mile jog as Since Hockey training my legs have been very sore. Actually had a protein shake and feel ok for it. Preparing hard on the Sunday for the week as it's set to be a busy one. Consciously upping the exercise this week as with the added carbs I hope I can take it. Monday bootcamp I had much more energy and no dizziness. Managed to push myself harder and wasn't 'at the back', body is aching but fueling well. I may have found a faux pas CASHEW BUTTER seriously the restraint not to devour the whole pot is tremendous. But I have made my protein balls using this for a second batch and actually since the revelation I haven't dived a in with a teaspoon since the first few days of having it. 

You can't always plan ahead, being reactive is important and A busy week at work has resulted in only managing my own exercise (other than bouncing) 2 times. But had 2 trampoline fitness classes to deliver and also sporting a slight strain from Too many lunges from Bootcamp and Hockey at the start of the week so some rest is probably needed... stuck to the plan and even resisted my boss's Husband placing a glass of red wine in front of me (he must have thought I needed it) I refused, it smelt so good but restraint (for once) stood strong. Awesome compliments from the parents of the kids I coach saying how great I look and how incredible my skin is, a brilliant boost to enforce the effort going into sticking to the plan. 

Week 4: WOW how is it the last week already.?!? Start as you mean to go on, 9 hours solid coaching on Saturday and an impromptu trip to my boss's meant a late run. But I am slowly increasing speed and the first run since the start that I haven't wanted to collapse. Obstacle Bootcamp Sunday morning and again feeling good, weirdly satisfying burning your legs and working your arms up on ropes, how I miss that part of the Army... I prepared food for the week in a form of curry for lunches when I'm too busy and also making sure I don't forget that green should be the staple. I'm finding myself less hungry but feeling like I 'should' eat for the sake of not overdoing the diet and not fueling myself properly. Finding the balance I Guess will be important this week... I have lots of exercise planned and want to really work hard to find my fitness while maintaining a Clean and Lean diet. Also CHEESE... my hand brake. Just need to remember to alternate days as otherwise overindulgence is inevitable. The True protein from UFIT Amoy Street (chocolate flavour) has not only stopped my need for the sweet tooth but dare I say it aided in the recovery process and also general aches and pains after exercise. From a non-believer in protein powder, I am converted and it will definitely form part of my recovery and exercise routine. With only 3 days before my weigh out, I have managed a good amount of exercise and also learnt lots about what I do and don't need with regards to food, I am a little sporadic in my food choices after exercise as most of the time I do not eat dinner until after work at 10pm opting quite a lot of the time for snacks rather than a meal, which means a big lunch but I'm ok with that as an option to go forward... Another brilliant Wednesday seminar to help with the final push and feeling positive about the changes to make afterwards. Also picked up some shorts to wear to work and have had to roll them up as they are falling down. Jumping on a trampoline today may add some hidden entertainment, never a dull moment. Typical the day before I weight out I'm having a wobble, feel like scrounging around the kitchen to look for something sweet... hoping today flies by without too much stress... so you can't control hormones and the last bit one day out from weigh in has resulted in my body playing up. But I am sticking to it, support from friends and UFIT's own Lizzie Wright has been helpful as sometimes you just need a kick up the butt. Even managed a 5k run in quickest time since before my wrist break in October so something must be going ok. 

The weigh out: After the last day of feeling pretty bad (although staying true) I didn't have much hopes and could not believe it when I jumped on the scales and the first number was 56!! 56KG is below my pre-army 'fit' weight and I was truly shocked. I know I've felt good at times and many have complimented the way I'm looking which has been nice, but to actually see the hard work in facts and figures gives you that measurable outcome to the process.

Safe to say I’m converted to be Clean and Lean for 90% of the time, no one likes a goody too shoes after all. 

Reflection:  So in 4 weeks I have lost 4.5KG, 4.5% body fat and also 5cm from my waist, my skin has massively improved and I have slowly managed to control my hunger and need for sugar. I have found myself in a place where I am really happy with how I feel and look. The energy is starting to come back because of careful planning in food preparation and I am feeling confident about keeping with it and trying to build back into the Athlete I once was. I fully recommend the clean and lean process to those who do not just want to lose weight but for those who want an education about how to take control of your diet and not be a slave to the evolution of poor eating and poor diet choices. It's all about moderation and for me my process will continue with the odd cheat day here and there. Thank you UFIT and especially Wendy and Noa for the support and guidance over the last 4 weeks, also the community Facebook group has been awesome. Safe to say I'm converted to be Clean and Lean for 90% of the time, no one likes a goody too shoes after all. 


UFIT CLEAN & LEAN CHALLENGE

The 2017 Clean & Lean sessions are happening on March 11 – April 8 (4 weeks), May 20 – June 17 (4 weeks), September 2 – 30 (4 weeks), November 4 – 25 (4 weeks).

UFIT is Singapore’s largest independent fitness community that offers a 360 approach to health and fitness island wide. For more information, visit our website.

 

Why I signed up to the Clean & Lean Challenge - Kelly Latimer

What made you both sign up to the challenge?

 I signed up to challenge myself - as if life on the road wasn’t hard enough! I decided to make a conscious effort to eat and train better. I had also just discovered that I was expecting, so I felt like it was as good a time as any to focus on giving my body the right sort of nutrition. Justin had always supported me in my decisions, so to have him along with me on this journey was important. I think it just makes sense too. Meal prepping, motivation and inspiration all starts at home and if a couple is on the same page, it’s easier to focus on the end goal.

What results did you both hope to achieve?

As I was newly pregnant, I really wanted to make sure that my weight gain was under control. The desire to eat, a lot, is real. I also knew that I shouldn’t be putting on any weight early in the pregnancy. I didn’t believe that carrying a child should be an end-all excuse to eat whatever I liked, but I also knew that everything had to be in moderation. Justin’s goals were very different. He was trying to build more lean muscle mass. As he has a high metabolic rate, this was a challenge for him. He benefits from a regular training schedule, so at the end of the month, he was looking to see a shift in his body fat percentage.

What were your concerns?

 I was traveling a lot around South East Asia. Getting fresh produce is not the easiest when you’re on shoot and many times the food provided is not the healthiest. In fact, it rarely is. So I needed to manage my options and improvise. Justin needed to ensure that he was consuming enough calories. He worked out hard at least 5 times a week, but ensuring that he doesn’t lose his mass was going to be a big thing for him.

You’re a busy lady and travelled throughout the Clean & Lean Challenge, what did you struggle with the most?

It’s always a struggle to eat well and stick to your training regime when you’re on the road. But it’s important to do a little bit every day, no matter what it is. Food wise, I knew I wan’t going to be eating a super strict diet, simply because standard production shoot food consists of Nasi Lemak, chicken rice or some form of noodles. Reason being is that the days are long and the crew need to keep their energy levels up. I needed to consume some grains, but I packed some healthier snacks, alternative breakfast options and looked for fruit for sustenance on the longer days.

Read more about Kelly's full experience right here.


ABOUT THE AUTHOR

Kelly Latimer - Host & Vocal Talent Fitness Enthusiast, friend of UFIT.

UFIT Clean & Lean Week One – Food Diary by Kelly Latimer

Have you ever wanted to know what it's like to experience the UFIT Clean & Lean Challenge? Kelly Latimer joined us for her first taste of the programme last year and documented her first week of whilst busy travelling. If Kelly can fit it into her schedule then you definitely can.

Hear more from Kelly about the first week and the changes she started to experience.

Spent this week in Thailand on shoot for a new show. I’ll be spending 3 weeks of this challenge out of Singapore and away from physical support and meal prepping abilities. Been watching everyone’s posts in the Facebook group, feeling a little sad that I can’t cook. Production shoots leave little room for choosing food during the day, but I made sure before I left that I brought along almonds, oats and whatever easy snacks that didn’t look like they contained too much sugar. Fruits have been the main reach-for items, because that’s what the local crew provides. Evenings have been easier. Veg heavy meals with good fresh protein, lots of fresh fish. I’ve managed to limit processed food consumption to a minimum and I do feel plenty better for that. Although right now all I want is a pizza! Heading home this weekend and really looking forward to eating well in the coming week.

Day One

First day of the challenge and I’m in Malaysia on shoot. I’d be lying if I said I’ve eaten clean all day today. Curry for lunch at a restaurant. Dove into the veggie curry, but I’d needed to supplement with some rice. Long shoot days become longer with no carbs. I hope this is all in the mind.

Day Two

Home. Scrambled eggs for breakfast to start the day right. Wanted to make egg muffins, but was so tired I couldn’t make it out of the house to go grocery shopping. I’ll have to work on that. Much of the day spent recuperating from my week of shoot. Dinner for Mother’s Day was decent. Chinese food is actually pretty good for eating clean. Roast meats, plenty of vegetables and good soup.

Day Three

Back on the road. Thailand-bound. Does anyone realises how hard it is to find good clean food at the airport?! Skipped on the aeroplane food because it was 80% carbs. There was a little salad that came with it. Devoured that. Avoiding too many raw food dishes, so no papaya salad for me at dinner. Meats and veg all good so far.

Day Four

Breakfast will be sent to your room at 5am, they said. Half a slice of toast, a fried egg and 4 slices of some overly processed ham. I skipped on that. Had oats that I brought instead. First day of shoot. Looking at a 15 hour day. Couldn’t survive without some rice today. Options are limited. Apples and bananas for snacks.

Day Five

Another long day ahead. More gross breakfasts. They’re trying their best, but the concept of “carb free” and “clean” where I am is a foreign concept. Dinners are OK when I can order what I want, but the lunches have been terrible. Noodles today. Yummy. But definitely not C&L approved. Need food though. Feeling very sluggish.

Day Six

Two short days, but even earlier call times. I don’t drink coffee any more, so I’m really finding it hard. I’m just so tired. Filming under shelter today, so it’s not as hot. Water is my best friend - when we’re shooting in a place with a good toilet. Managed to hit the gym proper today. Other days were just short workouts in the room. Felt so strong, but then afterwards… SO HUNGRY!

Day Seven

Last day of shoot. Going home tomorrow. SO EXCITED! I’m aching from yesterday. Definitely need more protein, but I’ve gone off beef. Pork and fish seem ok. I want a pizza. Like. I really want a pizza. Been looking at options for a cauliflower pizza base that I can potentially cook next week. The carb craving is real. Haven’t needed sugar as much as I’d think I would. I’m sure that’ll change and I have been eating fruit. We’ll see what tomorrow brings.


ABOUT THE AUTHOR

Host & Vocal Talent Fitness Enthusiast, friend of UFIT.