Day 12 – Melissa

0700-0830 Breakfast
1 Egg Cupcake, Bowl of cantaloupe, pineapple and strawberries, 2 apple muffins
Yes, I ate this throughout the morning – snacked as I sat at my desk working

Breakfast Fruit

1000 Snack
Trail Mix

Had a few handfuls of trail mix – almonds, sunflower seeds and raisins

Steak Salad

This is the last of the leftover steak so I made another salad today – lettuce, spinach, cucumber, tomato and avocado. Dressing = Balsamic Vinegar and Almond Oil

Celery with Almond Butter

Snack time!

Portabella Mushroom Burger

I wanted to try something a little different with my burger.  I found this recipe:  Portabella Mushroom Burger

I made the burger but didn’t make the topping.  It was pretty good – a little more mushy than a regular burger due to the added mushrooms but it had a good flavor.  I topped mine with a few more onions, some avocado, tomato and mustard.  And, a pickle on the side!

Dinner - in progress

Dinner - completed

Off topic of my food for the day, I have had several people ask me about sugar and paleo.  Sugar is a no-go on Paleo. Why?  Part of Paleo is understanding what different things do to your body.

I pulled this from
“Consuming a large amount of processed sugar results in a large insulin spike as your body attempts to regulate your blood sugar. It’s thought that a continually high-sugar diet with these repeated insulin spikes eventually leads to insulin resistance- your blood sugar will require more and more insulin to stay in check. Also is the fact that it’s empty calories. By consuming empty sugars, you exclude other nutritious fruits, vegetables and whole grains that your day’s carbohydrates could have been “spent” on. Since sugar is tasty, there’s also a very good chance that you’ll overeat, consuming high-sugar foods simply because they taste good and not because you’re hungry, which will lead to weight gain in the long run.”

And here is the long version – a lot of good information in here.

I know that many of you will then say that your diet is not high in sugar. You might be surprised how many things have sugar and sugar substitutes added to them.

I found the following link that lists all the different names for sugar on food labels. It’s a good resource for those trying to be aware of what is in food and trying to make smart choices. Link: Sugar List

Here is the list from the link above:
Just Plain Sugar
· Sugar (brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.)
· Syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, etc.)
Science-y Names for Sugar
· Dextrose
· Disaccharide
· Fructose
· Glucose
· Galactose
· Lactose
· Maltodextrin
· Maltose
· Monosaccharide
· Polysaccharide
· Ribose
· Saccharose
· Sucrose
“Natural” Sugars
· Agave Nectar
· Date sugar
· (Evaporated) Cane juice
· Fruit juice
· Honey
· Maple Syrup
· Molasses
· Rice Malt (extract)
· (Sweet) Sorghum
· Treacle
Artificial (Non-Nutritive) Sweeteners
· Aspartame
· Acesulfame-K/Potassium
· Equal
· Nutra-Sweet
· Saccharin
· Splenda
· Stevia
· Sucralose
· SweetLeaf
· Sweet ‘n Low
· Truvia
Sugar Alcohols
· Arabitol
· Dulcitol
· Erythritol
· Glycol
· Glycerol
· Hydrogenated Starch Hydrosylate (HSH)
· Iditol
· Isomalt
· Lactitol
· Maltitol
· Mannitol
· Polyglycitol
· Ribitol
· Sorbitol
· Threitol
· Xylitol

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3 Responses to Day 12 – Melissa

  1. Andy says:

    LOL the people are already fearing not having sugar… You know how much sugar you actually eat when you take it and processed foods away!

    excellent info, thx

    Also, sugar substitutes are NOT ALLOWED either. Those are worse than regular sugar, and shouldn’t ever be consumed anyways.

    • Melissa says:

      I just edited my post to add the long version of the sugar story – I watched most of this video last night – scary stuff how much our sugar intake has increased and the effects on our bodies.

      Now, some people do add honey back onto their Paleo diet. I am trying this without honey for now and will see if it is even needed – so far so good!

  2. Pingback: Sunday 13 February – Rest Day | CrossFit CENTCOM

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