I finally did it. For the first time since starting my sugar challenge I stayed under the AHA’s recommendation of 33 grams of added sugar per day. I kept my daily intake to 30 grams! I’ve been mixing up what I eat, but overall I’ve done pretty well at hitting 33 or just above every day. I have stopped wanting something sweet constantly and Friday after lunch I didn’t even reach for a piece of chocolate from the bowl at work.

One of the biggest things I learned this week was how much sugar is added into everything. I bought dried fruit and because it did not say sweetened on the front I ignorantly assumed there was no sugar added. I was incredibly wrong!

Because of my nut allergy I usually read nutrition labels and ingredient lists as if they contain the secrets of my future, but for things that I know are nut free I’ve clearly been a little lax. Now I’m on a witch hunt for sguar, and it seems to be slipped in everywhere. Also labled as dextrose, maltodextrine, sucrose, corn sweetener, evaporated cane juice, and any syrup, the sweet stuff won’t be sneaking into my cart any time soon.

Cutting my sugar intake is so much harder than I originally anticipated. For the first few days the American Heart Association’s 33g recommendation felt impossible. I cut out the packaged cookies and the snacking on sweets throughout the day, and still I was going over. I switched to only the smallest amount of honey in my tea and refused candy when it was offered to me, and most days I still couldn’t make it.

Image courtesy of Olsonnd

When I first heard the American Heart Association’srecommendation for women was 33 grams or less of added sugar per day, it seemed reasonable. But after quickly calculating that 33 grams is 6 and ½ teaspoons, the realization hit me — I have been eating way too much sugar. By the time I finished my soy yogurt with granola in the morning I was already at 27 grams. That didn’t leave much room for the cookie or two I liked to eat after lunch or the soy ice cream to top off my dinner.

Between CrossFit, running, and yoga I only have one day a week where I completely rest. I am training for a half marathon and I have goals for CrossFit that I am trying to achieve. There are some days where I have two-a-days. Because of all of this I am even more careful than before to make sure I get enough protein as an active vegetarian (at least 50 grams per day), but I will not drink protein powders.

Beyond the fact that I am not trying to be a body builder and that I cannot get over the disgusting chalky texture, I won’t drink protein powders. Years ago I read Michael Pollan’s “Food Rules” I have done my best to only eat things from nature that have not been processed or man-made.

Protein powders, whether whey, soy, or another protein, are heavily processed and full of additives. It’s better to eat whole, natural foods that provide protein as well as other nutrients. In addition protein powders make you more likely to eat more protein than your body needs, which can harm your kidneys. While it may be convenient to get 20 or more grams all at once, it’s better for your body to eat natural sources.

More than a year ago I fell in love with running thanks to Christopher McDonald’s “Born to Run.” Nothing was more instrumental in getting me out of the house, into some barefoot shoes, and into the peace and comfort that a run can provide. Because of this book and the fact that Scott Jurek has clearly proven the power of a well planned vegan diet, I decided to read his book, “Eat and Run: my unlikely journey to ultramarathon greatness.”

On Thanksgiving I wasn’t satisfied with my usual oatmeal. To make it more festive I decided to add some pumpkin. But it turned out so well that I plan on eating it throughout the fall and winter, not just on the holidays. This recipe packs a punch with more than 15 grams of protein per serving and vitamins A and C, potassium, manganese, and more.

Ingredients:
1/2 cup thick rolled oats
1 cup soy milk
1/4 cup canned pumpkin puree
1 tablespoon chia seeds
1 tablespoon brown sugar or more to taste
pumpkin pie spice, cinnamon, and nutmeg to taste

I microwaved it in a bowl instead of cooking it on the stove, but the stove is always an option as well.

I am currently fighting with blogger about uploading photos, so please check out the picture here of my tasty breakfast!

In just 20 minutes these versatile lentils are ready to go.

One of the best ways to eat better and more sustainably is to eat more whole foods. Not only do they contain better nutrients, but they also don’t involve as much packaging, preservatives, or processing.

For me, buying whole foods with the intention of eating them is easy. Actually eating them is more difficult. In the grocery store it seemed so easy to eat all of the delicious items I put into my cart, but when I find them molding the back of the fridge I’m much less enthused.

To make eating more whole foods easier, I now prepare many items as soon as I get home from the grocery store. I unload my groceries onto the counter and begin prepping. This way I no longer have the excuse that I don’t have time to make that rice or cut those vegetables.

Instead I plan ahead to spend 30 minutes to an hour after shopping to get all of my prepping and cooking in.

This week I made buckwheat to add to my salads. I also like to add it to soup for a burst of protein.

I cut vegetables to snack on with humus and prepped any vegetable I was planning on cooking throughout the week.
I roasted delicious golden beats to eat alone and in salads.

Once they are all prepped I put them in an airtight container that is easy to grab and snack out of.

Ways to eat more whole foods: