I have an amazing community in a facebook group who are positive, motivational, inspirational, supportive, and all striving to become a better version of themselves. I started the group 4 years ago and it is one of my favorites groups.
It’s a safe place to share struggles and triumphs and we always encourage every member to be open and honest. We also don’t judge or discriminate as we are all such different people.
Since health and weight loss are highly affected by nutrition, every week we run a nutrition challenge as a group. There are 8 challenges that run a total of 9 weeks. And then we repeat. The best thing about this process is that you can see progress from one challenge every 9 weeks. For example, one of the weeks is AVOID DAIRY. When I first started the group, I wanted to be dairy-free, but was still having it 2-3 times each week. Even though my goal was always 7 days dairy-free, I would still have it a few times a week. After a few 9 week rounds, my dairy started going down to 1-2 times a week, and then to once a week. I eventually succeeded with my goal of 7 days without dairy!! Baby steps (of course) but in the end I accomplished what I set out to do. And as most of you know, I am now 100% dairy-free and have been since the beginning of the year.
Now if you don’t WANT to do all 7 days, you can set your OWN goal. For example, one of our weeks is AVOID SUGAR. I for sure want to cut down on sugar, but I like to have a treat now and then, and I love oatmeal with PB and Grade B Maple Syrup. So my goal is for sure to cut down, but not necessarily to cut it out. So I look at my week ahead and my activities and decide how many days I want to aim for. It’s usually 5.
I like to do the challenges from least to most difficult for most people so that we see some successes before the struggles set in.
Today we will talk about WEEK #6: AVOID TRANS FATS
Our AVOID TRANS FATS challenge is designed to help you become aware of where hidden trans fats are lurking in your food. Trans fat is considered by many doctors to be the worst type of fat you can eat.
Unlike other dietary fats, trans fat both raises your LDL “bad” cholesterol and lowers your HDL “good” cholesterol.
Some meat and dairy products contain small amounts of naturally occurring trans fat. But most trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature (think Crisco). This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. This means most trans fats are found in processed and pre-packaged food.
Here are places you can usually find trans fats: Baked goods, cakes, cookies, pie crusts and crackers, ready-made frosting, potato, corn and tortilla chips, microwaved popcorn, fried foods, french fries, donuts, fried chicken, refrigerator dough, canned biscuits, canned cinnamon rolls, frozen pizza crusts, non-dairy creamer, and margarines.
Something very important to note is that in the United States, if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat. This hidden trans fat can add up quickly so check your food’s ingredient list for partially hydrogenated vegetable oil which indicates that the food contains trans fat.
I like the AVOID TRANS FATS challenge because it reminds me to read ingredients, not just go by what is used in marketing and advertising on the label outside. And to eat more whole foods! Fruits, veggies, nuts, seeds, and dry beans contain ZERO trans fat!
Here is an article I love on trans fats…
And here are some comments from participants…
“I didn’t realize I was eating so much crap until I started reading labels. Thanks for making me aware of this!”
“I can’t tell a difference physically in a week of eliminating trans fat from my diet, but mentally it puts me at ease. I want to be healthy and teach my kids to eat healthier while they are still young.”
Here are deets on the trans fat challenge…
And join us for info, articles, support, accountability, and education here…
And put down the pre-packaged snacks!!
See you SOON!