TAKING ACTION: ✅Which 3 colors/fruits/veggies did you choose today? Remember, one of them needs to be green! Post your pics or tell me in the comments! Week Two—going down now! 🔥 Last week, we introduced the topic of Natural Sugars vs. Processed Sugars, and we participated in the first week of our small group Color Challenge! We also briefly touched on the negative effects that processed and refined sugars have on your blood sugar/insulin. As we move into our second week, here’s what you can expect ⬇️ 🍬 More education on the role sugar plays in your blood sugar/insulin (and why it matters!) 🍬 Education about the importance of micronutrients 🍬 Week Two of our small group Color Challenge—details below! 🌈 This week’s Color Challenge Deets ⬇️ 👉 Eat at least three different colors every day in the form of fruits and/or veggies. Make at least one of them green every day! For example, maybe you eat strawberries (red), blueberries (blue/purple), and fresh spinach (green) one day. Another day, you may choose a banana (yellow), tomato (red), and cucumber (green). Pick three colors, with one of the three being a green veggie! Feel free to post your pictures or simply tell me in the comments which rainbow combo you choose each day! 🌈

TAKING ACTION: ✅Post pics of your Color Challenge in the comments! ✅Where do you fall when it comes to eating candy or sweets? Are you able to practice proactive discipline and only enjoy a few pieces, or do you keep eating it once you start? Speaking of sugar, I often see other coaches advising their clients in one of two ways when it comes to eating the Halloween candy that’s lining the grocery aisles right now ⬇️ 👉 Don’t eat the candy 👉 Enjoy a few pieces of candy The problem is that—it’s not that simple. There are nuances that we need to factor in. It’s important to first understand your unique cravings, body, and thoughts. What works for me may not work for you—and that’s okay! For example, some people do better by allowing themselves to enjoy some of their favorite foods because complete restriction does more harm than good. On the other hand, complete restriction from certain foods may be the best option for some due to the fact that they can’t stop eating said food once they start. The question you need to ask yourself is, “Where do I fall regarding this?” If you feel as though you need complete restriction around a certain food, don’t let that get you down. The reality is that while it feels tough to swallow right now, your taste buds and your brain will change. 💯 Ultimately, the answer to the question above is unique to you and your ability to control your sugar intake.

TAKING ACTION: ✅Share pictures of your two fruits and/or veggies today! Maybe incorporate fresh fruit into your Treat Day! Dark chocolate + strawberries—yes, please! As promised, we’re talking all things sugar this month. We’re talking about both natural sugar and processed sugar—and the differences between the two. ⬇️ 👉 Natural sugar is found in foods that also contain other healthy vitamins, nutrients, and minerals. Fiber and other nutrients can actually help your body process sugar more healthily! (Which is exactly why we’re participating in our Color Challenge this week!) 👉 Processed sugar/added sugar is stripped of these nutrients; therefore, you’re consuming empty calories because added sugars don’t offer your body any nutritional value—just calories. Processed sugar is also highly inflammatory, and too much of it turns into fat. To learn more about the differences between natural and processed sugars, check out the optional reading below—and go crush your leg day! 🔥 The Sweet Truth: Natural vs. Processed Sugar

Sugar Cane sugar Beet sugar Brown sugar Raw sugar Turbinado sugar Demerara sugar Muscovado sugar Confectioners’ sugar Powdered sugar Icing sugar Invert sugar Coconut sugar Coconut palm sugar Palm sugar Date sugar Jaggery Panela Rapadura Piloncillo Sucrose Glucose Dextrose Fructose Maltose Lactose Galactose Trehalose Corn syrup High-fructose corn syrup Corn syrup solids Corn sweetener Corn sugar Glucose syrup Glucose-fructose syrup Fructose-glucose syrup Rice syrup Brown rice syrup Malt syrup Barley malt syrup Maple syrup Golden syrup Invert sugar syrup Tapioca syrup Sorghum syrup Date syrup Carob syrup Honey Agave nectar Agave syrup Coconut nectar Molasses Blackstrap molasses Treacle Fruit juice concentrate Concentrated apple juice Concentrated grape juice Concentrated pear juice Evaporated cane juice Cane juice solids Malt sugar Malt extract Barley malt extract Grape sugar Fruit sugar

TAKING ACTION: ✅Share your two colorful fruits and/or veggies in the comments below! ✅Share your weekly win today! I want to hear from everyone! 🎉 It’s Friday, and not only is that worthy of being celebrated, but we also get to celebrate ourselves today! 🎉 The good news is that you’ve had plenty of opportunities to snag a small win this week ⬇️ 🚀 Have you eaten the rainbow this week by consuming at least two fruits and/or vegetables? 🚀 Did you throw out something sugary in your pantry or forgo soda? 🚀 Have you nailed your nutrient goals this week? 🚀 Did you pick up heavier weights during your workouts? The possibilities are endless, and I’m certain that each of you has at least one small win you can share with me—and probably more! So what are you waiting for? Let’s hear ‘em in the comments below! 🎉