Day 92- Nutrition Bite

Supplemental electrolytes can be taken without added sugars. Electrolytes are needed in endurance events. Ahletes' electrolytes can be depleted through bodily fluids and perspiration, wit muscle weakness, nausea, and cramping as side affects. A balanced blend of calcium, magnesium, potassium, sodium, and manganese provides protection for athlete training and competing in hot weather. Other problems that arise from electrolyte depletion are deficiency in calcium, which can lead to achy joints, heart palpitations, nervousness, and hypertension. A deficiency in potassium will manifest itself in muscular fatigue, diminished reflex function, fluctuations in heartbeat, headaches, and edema. The signs of magnesium deficiency include insomnia, chronic fatigue, poor digestion, and irritability. A lack of manganese can result in excess perspiration, rapid pulse, and hypertension. Effective electrolyte replacement can and should come from a source not utilizing calories. Hammer products have electrolytes, gels, and liquids to meet endurance athlete needs. Visit Hammer's website if interested http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=1273

Sugar Preacher's Experience
Saturday, I participated in the MS 150 in Logan, UT. I wasn't prepared for the century ride but enjoyed it. I was able to maintain a 20+ average for the first 42 miles. The balance of the race, my speed slowed down considerably due to lack of proper training and nutrition. A fellow rider offered me a vitamin loaded with electrolytes at mile 70. The vitamin didn't have any immediate results, but I wasn't sore the following day. As I continued the race, slowly heading toward mile 90, I drank some Powerade. This drink tasted like sugar water, which I wasn't supposed to drink. I started the race at 7:00am and finished at 1:15pm. With several breaks, my average was 18 mph. With proper training and the research on electrolytes, I will hopefully improve my racing results!!

Day 91- Nutrition Bite

Humans live on one-quarter of what they eat; on the other three-quarters lives their doctor.

Egyptian pyramid inscription, 3800 B.C.

Day 90- Nutrition Bite

Comparison of Sweeteners

Chemically Processed Sweeteners

• White sugar 99% sucrose
• Raw sugar 96% sucrose
• Brown sugar 98% sucrose
• Corn syrup 96% sucrose
• Blackstrap molasses 65% sucrose
• Fructose, xylitol, and sorbital can be made from natural sources, but it is too expensive so they are refined from commercial glucose and sucrose.

Naturally Processed Sweeteners

• Unrefined sugar 82% sucrose
• Maple syrup 65% sucrose
• Sorghum molasses 65% sucrose
• Barbados molasses 65% sucrose
• Rice syrup & barley malt 50% maltose
• Honey 86% glucose-fructose combination
• Fruit juice 10% sucrose
• Fruit syrups & date sugar 70% sucrose or more
• Amasake 40% maltose or less

-Paul Pitchford, Healing with Whole Foods

Sugar Preacher's Experience

My viewpoint on foods taken from their natural environment is they are nutrient limited. Processing strips foods of the natural minerals, fibers, vitamin, and enzymes. The best sweetened food is fruit. Fruit is sweeter than sucrose on a scale of 1 to 10. Fruit is rated a 10 for sweetness and sucrose is rated a 6. Fruit contains vast amount of vitamins, antioxidants, enzyme, etc.... When making a dessert choice, choose a fruit. Lately, I have been enjoying seasonal fruits--cantaloupe, watermelon, strawberries, raspberries, etc... I love fruit!!

Day 89- Nutrition Bite

Sports drinks are overconsumed and filled with extra calories, sugar, and sodium. Sports drinks might be slightly healthier than soda. Juice is definitely healthier than sports drinks. Water is by far the healthiest. Sports drinks are a multibillion dollar business! A few sugar-free sports drinks are e-load, HEED by Hammer Nutrition, Ultima Repliner, Zip Fizz, and Jogger Juice. Sports drink consumption is recommended for endurance athletes. If you are at the gym working-out for an hour, save money and added calories by drinking WATER!!

Sugar Preacher's Experience
I recently started riding again. My definition of riding is cycling for three hours every other day. Recently, I biked up Millcreek Canyon in Utah and nearly bonked. I was with friends who had no food. At the top of the canyon, a stranger gave me a bite of his power bar and was a lifesaver. I have been following my Wed Shed Diet for a few days and discovered that 1200-1400 calories doesn't sustain you while participating in endurance activities. If you are exercising more than an hour a day and participating in the diet, please increase your calories. Nevertheless, during a ride yesterday a friend and I were discussing sugar-free sports drinks. After immediate research. I came to the conclusion that water and exercise bars were best for me (unless I'm riding for more than two hours). Water is the best drink possible for mankind!!! Humans can live without food for 4-6 weeks, but it would be a miracle if we could live without water for a week.

Day 88- Nutrition Bite

The video segment below on diet.com shows 4-year-old french fries and hamburgers from McDonalds that have not aged. There is no physical and chemical change due to the preservatives. Click on video for more details. 

  

Sugar Preacher's Experience
If the chemical structure isn't breaking down naturally in a lunch box, how is it breaking down in our body??? How can these preservatives be healthy for our bodies? I thought this video was very interesting. Fast food can be evil. You might want to think twice before you eat a Big Mac!

Steel Cut Oatmeal

1 cup steel cut oats
4 ¼ cups water
½ tsp salt
1 tsp vanilla
1/2 cup dried blueberries/currants/other fruit (optional)
fresh fruit, maple syrup and/or butter, for serving

Bring water to boil in a medium saucepan over high heat. Slowly stir in the steel cut oats. When oatmeal begins to thicken, reduce heat to medium. Simmer uncovered for 30 minutes (check the oatmeal and stir occasionally). For the last 5-10 minutes, add salt, vanilla and dried fruit (if desired). Remove from heat when the oatmeal has reached the desired consistency. If you like thick oatmeal, continue cooking for an extra five minutes or until most of the liquid is absorbed.

Top with butter, syrup and/or fresh fruit. Serves 4.

Day 87- Nutrition Bite

Most breakfast cereals are loaded with sugar, and the majority of the cereal grains are refined. Refining is a process that strips away many of the nutrients such as the bran and germ layers. These layers are the main part of healthy fiber and are generally removed leaving only the bulk endosperm. Processing grains can cause 66 per cent loss of fiber, 92 per cent loss of selenium, 62 per cent loss of folate, and up to 99.8 per cent of phytochemicals from the grains. If stripped micronutrients are not added back to the products, breakfast would be no better than a glorified dessert made from simple sugar, fat, salt and bulk. Whole grains, in contrast, retain all the fiber, vitamins, and minerals. For more breakfast information visit this site http://www.shapefit.com/benefits-nutritious-breakfast.html

Sugar Preacher's Experience.
When I was a sugar cereal junkie, I refilled my bowl several times in order to feel satisfied. On the other hand, I can eat one half cup of oatmeal and feel satisfied for hours. I especially like the steel cut oats, which are whole oat groats that have been hulled, steamed, roasted, and chopped into smaller pieces. Some people believe they are more healthy than the traditional oats because they are less processed. Nevertheless, steel cut oats or regular oats are a great way to begin your day!

Day 86- Nutrition Bite

Some effects of sugar on the body:

• Increases overgrowth of candida yeast organism
  
• Increases chronic fatigue
  
• Can trigger binge eating in those with bulimia
  
• Increases PMS symptoms
  
• Increases hyperactivity in about 50% of children
  
• Increases tooth decay
  
• Increases anxiety and irritability
  
• Can increase or intensify symptoms of anxiety and panic in susceptible women
• May cause difficulty with weight lose because of constant high insulin levels, which cause the body to store excess carbs. See http://www.unhinderedliving.com/sugardanger.html for more details.

Sugar Preacher's Experience

I have had at least six out of nine of the above side effects from sugar. Due to the elimination of refined sugar in my diet, I feel less irritable, I don't binge eat, I have maintained a healthy weight, and have reversed some of my cavities. A few weeks ago, I visited the dentist to get two teeth filled, however the dentist informed me these teeth no longer need work. I was taken by surprise but relieved of the $200 dentist bill. The reduction or elimination of refined sugars will reap vast benefits.

Day 85- Nutrition Bite

Eating healthy at airports:

• Look for the low-fat options and seek out ways to add extra vegetables and fruits in soups, salads and side orders at airport food establishments. 
• Food offered on most flights is extremely limited. Bringing your own food on the plane or is often the best option. You must keep any carry-on food inside your luggage. Any non-solid foods, such as yogurt, soup, peanut butter or canned fruit must be in three-ounce or smaller container.
• You can also pick up yogurt, cereal and low-fat milk, fresh fruit, or a bagel (whole-grain if possible) on your way to the gate. Big bagels are fairly high in calories so add a dab of light cream cheese or peanut butter for protein and longer-lasting energy.
• Look for low-fat takeout options among the many sandwiches, wraps, and burritos. A small deli sandwich or 6-inch sub can work well. Steer clear of giant cookies, which boast 200 to 300 calories each.
• A bottle of water allows you to stay fully hydrated and drink on your own schedule. In contrast, those extra-large mocha whipped-cream coffee drinks have the calories and fat of a whole meal without the nutrients.
• On the plane when drinks and snacks are served, think about what you take. Even those small soft drinks and tiny bags of pretzels add unneeded calories and refined carbohydrates.   http://www.msnbc.msn.com/id/17856772/

Sugar Preacher's Experience

Airport food is annoying with high prices and unhealthy choices. LaGuardia airport has a selection of healthy choices and organic foods. The airport offers dehydrated fruits and nuts in bulk, but the price per pound was double than at the local grocery store. I spent $55.99 on groceries for the Wed Shed Diet and started today. I have been hungry all day with the 1200-1400 calorie intake. Hopefully, my body will take a week to adjust. If not, I'll increase my calorie intake.  My sister lasted only a a few days on the diet. She doesn't have time to prepare meals and cannot live without sugar! If anyone else has tried the diet, please let me know the results either positive or negative. 

Day 84- Nutritional Bite

“The best of all medicines is resting and fasting”

-Benjamin Franklin

Day 83- Nutrition Bite

Eating healthy at hotels:

• Find a local grocery store and buy healthy snack items such as fruit, nuts, or healthy choices from a salad bar or deli section. 
• If your hotel has a microwave, you can find healthier frozen dinners or soups.
• If your only choice for a snack is the hotel vending machine, skip the candy and chips and look for nuts or microwave popcorn.
• Some restaurants offer hotel room delivery and may have some healthy menu items.
• If you choose pizza delivery, don’t order extra cheese or meats high in saturated fat. Select lots of vegetable and mushrooms and a side salad vs. garlic bread.

Sugar Preacher's Experience
The past 83 days of avoiding refined sugar has changed my eating patterns. I have become more conscious of my surroundings and healthy food availability. Eating healthy while traveling has been difficult because I'm less familiar with healthy food sources in various cities. Thus, the key to eating healthy on-the-road is resourcefulness and preparation.

Day 82- Nutrition Bite

Eating Healthy at fast food restaurants:

• Find sandwich shops such as Subway or Quiznos which allow an ingredient selection menu for your sandwich. Choose whole grain breads, lean meats, and vegetables.
• Many fast food restaurants offer salads, but you need to be careful when you select a salad. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips.
• Don’t super-size your meal. It sounds like a great deal, but you will eat too much calories, fat, and sodium.
• Order sandwiches made with grilled chicken rather than fried chicken.

Sugar Preacher's Experience
In Iowa, I stopped at Subway and bought a tuna sandwich on whole wheat bread. I also bought a 130-calorie parfait at McDondalds. Fast food establishments do have a few healthy selections. You just need to choose wisely. 

Day 81- Nutrition Bite

Eating healthy snacks in the car:

• Load-up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
  
• Bring plenty of water. Water will keep you hydrated. If you spill, your upholstery won't get stained.
• Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler with your fruit and vegetables. Cheese are a great source of calcium and protein.
• Bring baked whole grain crackers on your trip. Crackers are good for added fiber and nutrients. Don’t overindulge in greasy chips. Baked varieties have less healthy fats. 
• You can also pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
• Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip.

Sugar Preacher's Experience
As I traveled across the country, I packed fruit leather, nuts, raisins, cliff bars, healthy microwave meals, and fruit. The preparation helped me avoid eating foods with high sugars. I craved ice cream on my journey but resisted.

Day 80- Nutrition Bite

Eating healthy at convenience stores:

• Convenience stores are stocked with unhealthy food choices but look for fruits and vegetables. 
  
• Look for single-serving whole grain breakfast cereals and low-fat milk. 
• Protein bars can make a good meal substitute, but watch out for extra sugar and calories--read the labels. 
• Substitute 100% fruit juices for soda. 
• 'Search' is the key when shopping in convenience stores because healthy foods are hard to find!

Sugar Preacher's Experience
I just traveled across the country from the east to the west coast and stopped at gas stations frequently. Prior to departure, I purchased healthy snacks at Trader Joes minimizing the purchase of foods from the convenience stores. However, I did purchase a sugar-free crystal light drink. The aspartame and all the other added ingredients tasted disgusting. When you eat a whole food diet, other products can taste like chemicals.

Day 79- Nutrition Bite

Hazel's Hillbilly Diet had an interesting idea! The diet mentions to chew the unhealthy foods because of the taste factor. Then, spit the food out but swallow the healthy foods such as fruits and vegetables. Click on video for Hazel's Hillbilly Diet.

Sugar Preacher's Experience
Recently, I viewed a you tube video when I was searching the use of the name "Hillbilly Diet". This video was highly entertaining; however,  I am not sure how effectiveness the concept of spitting out unhealthy food would be. Nutrients or chemicals have an affect on the body as soon as they enter the mouth.

Day 78- Nutrition Bite

Maryland's Howard County Health Department has banned the use of certain plastics in food containers going to WIC participants. Health warnings have recently sounded against plastics containing the chemical bisphenol-A (BPA), which can leach out of containers when heated or washed. Howard County may be the first in Maryland to enact a BPH-free WIC policy.

-Baltimore Sun, May 2008

Sugar Preacher's Experience

I read that frozen water bottles can also leach out chemicals. These leached chemicals are probably more dangerous than white sugar. Unprocessed foods are your safest bet, because you don't have to worry about the leaching of BPA.

Day 76- Nutritional Bite

The Wed Shed Diet Day 7
BREAKFAST
Scrambled Egg, 1/2 cup
Bread, whole wheat (including toast), 1 slice
Oranges, 1 large

SNACK
Trail Mix, 1/4 cup

LUNCH
Cantaloupe, 1 cup, cubed
Salad dressing, Balsamic Vinaigrette, 2 tbsp
Tossed Salad, 2 cups
Feta Cheese, 0.25 cup, crumbled
Vegetables, Mixed Salad Greens, 1 serving(s)

SNACK
Apples, fresh, 1 medium

DINNER
Brown Rice, long grain, 1/2 cup
Chicken Breast, no skin, 1 breast, bone and skin removed
Broccoli, fresh, 1 cup, chopped

1,288 calories with 44.2% Carbohydrates, 28.4% Proteins, 27.4 Fats


EXERCISE REGIME
Rest day- Proper rest and recovery are also as important to health as exercise; otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise. Keep in mind that we only get stronger through recovery, not exercise. You can start the same exercise program tomorrow beginning with Day 3. Enjoy the rest day!

Day 75- Nutritional Bite

The Wed Shed Diet Day 6
BREAKFAST
Pancakes, 2 pancakes
Applesauce, unsweetened, 1/2 cup
Scrambled Eggs, 1 cup

SNACK
Grapes, 1 cup

LUNCH
Bread, whole wheat (Grilled Cheese Sandwich), 1 slice
Salsa, 2 tbsp
Cheddar Cheese, 1 slice

SNACK
Banana, fresh, 1 medium

DINNER
Red Potato, 50 grams
Green Beans (snap), 1 cup
Atlantic Salmon (fish), 3 oz

1,245 calories with 44.5% Carbohydrates, 21% Proteins, 34.5% Fats

EXERCISE REGIME
Strength train for 50 minutes:

10 minutes Gluteals– group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat, lunges, and the leg press machine.

10 minutes Quadriceps– group of muscles which make up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine.

10 minutes Hamstrings– group of muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine

10 minutes Hip abductors and adductors – group of muscles of the inner and outer thigh. Muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.

10 minutes Calf– group of calf muscles are on the back or the lower leg. Standing calf raises give the calf a good workout while seated; or bent knee calf raises place special emphasis on the calf.

Calories you will burn: 480

Sugar Preacher's Experience

One of my favorite breakfast menus is pancakes topped with applesauce or berries! The fruit addition is healtheir than high fructose pancake syrup. Add more fruit to your diet, and you will not regret it!

Day 74- Nutritional Bite

The Wed Shed Diet Day 5
BREAKFAST
Quaker Oats 100% Natural Whole Grain oatmeal, 1 cup
Milk, nonfat, 1.2 cups
Banana, fresh, 1 medium

SNACK
Cantaloupe, 1 cup, cubes

LUNCH
Hummus, 1/2 cup
Broccoli, fresh, 1/2 cup, chopped
Cauliflower, raw, 1/2 cup
Baby Carrots, raw, 10 medium
Strawberries, fresh, 1 cup, whole

SNACK
Almonds, 10 almond

DINNER
Brown Rice, long grain, 1/2 cup
Chicken breast, skin removed
Broccoli, cooked, 1 cup, chopped

1,313 calories with 52.1% Carbohydrates, 27.5% Proteins, and 20.5 Fats

EXERCISE REGIME
Bike, swim, or run for 45 minutes with heart rate between 60-85% of your maximum rate.
Calories you will burn: biking--540, swimming--320, or running--540

Sugar Preacher's Experience

Yesterday, I lifted weights, and I'm feeling the pain today. My glutes, back, shoulders, and chest are sore! I am excited to try the diet portion of the Wed Shed health plan. My sister said the high fiber diet regulates her system more efficiently. She also feels more healthy! If you like, give the Wed Shed a try!!

Day 73- Nutritional Bite

The Wed Shed Diet Day 4
BREAKFAST
Scrambled Egg, 2 eggs
Salsa, 2 tbsp
Cheddar Cheese, 1 oz

SNACK
Apples, fresh, 1 medium

LUNCH
Turkey breast meat, 2 slices
Lettuce, red leaf (salad), 2 outer leaves
Tomatoes, red, ripe,1 slice, medium
Mayonnaise, regular (mayo), 1 tbsp
Bread, whole wheat (including toast), 2 slice

SNACK
Cantaloupe, 1 cup, diced

DINNER
Whole Wheat Spaghetti, cooked (pasta), 1 cup
Spaghetti Sauce with mushrooms, 1 serving
Parmesan Cheese, grated, 1 tbsp
Tossed Salad, 2 cup
Salad dressing, Balsamic Vinaigrette, 2 tbsp

1,293 calories with 46.3% Carbohydrates, 19% Proteins, and 34.7% Fats

EXERCISE REGIME
Strength train for 50 minutes:
5 min Low back – The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift.

10 min Abdominals – These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques.

5 min Pectoralis major – Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine.

5 min Rhomboids – Muscles in the middle of the upper back between the shoulder blades. They’re worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together.

5 min Trapezius – Upper portion of the back, sometimes referred to as ‘traps.’ The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance.

5 min Latisimus dorsi – Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one- arm bent rows, dips on parallel bars, and the lat pull-down machine.

5 min Deltoids – The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist or lying face-down on a flat bench) target the posterior deltoid.

5 min Biceps – The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps.

5 min Triceps -The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press.

Calories you will burn: 480

Sugar Preacher's Experience
I have a grasp on the no sugar diet. I'm excited to participate in the weight training. I haven't done weight lifting for years. I'm sure that I will tone up!

Day 72- Nutrition Bite

The Wed Shed Diet Day 3
BREAKFAST
Cottage Cheese, 1% Milkfat, 1/2 cup
Banana, fresh, 1 medium
Stoney Farm Vanilla Yogurt, 1 cup

SNACK
Almonds, 10

LUNCH
Chicken Breast, no skin, 3 ounces
Tossed Salad, 2 cups
Strawberries, fresh, 1 cup, whole

SNACK
Carrots, raw, 10

DINNER
Whole Wheat Tortilla, 1 serving
Beans, black, 1 cup
Green Peppers (bell peppers), 3 tbsp
Spinach, fresh, 1/4 cup
Salsa, 1/4 cup
Cheddar Cheese, 1/4 cup, shredded
Tomatoes, fresh, 1/4 cup, chopped

1229 calories with 52.2% Carbohydrates, 25.1% Proteins, 22.7% Fats

EXERCISE REGIME
Bike, swim, or run for 45 minutes with interval training. High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool-down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.
Calories you will burn or more: biking--540, swimming--320, or running--540

Sugar Preacher's Experience
Yesterday, I spent $15 on a raw food dessert at Raw Soul on 145th street in NYC. I'm amazed at how the bakers can make carrot cake, cheese cake, and berry cakes from raw food ingredients. I bought a slice of key lime pie and a small bowl of ice cream. The ice cream was made from cashews and coconut. I was so full after a few bites. I might have leftovers for a week!

Day 71- Nutritional Bite

The Wed Shed Diet Day 2
BREAKFAST
Scrambled Eggs, 2 large
Bread, whole wheat (including toast), 1 slice
Butter, unsalted, 1 tbsp
Oranges, 1 large

SNACK
Strawberries, fresh, 1/2 cup

LUNCH
Crackers, Breton thin wheat crackers, 2 servings
Celery, raw, 3 stalks, medium
Apples, fresh, 1 small
Tuna, Canned in Water, 3 oz

SNACK
Almonds, 10 almonds

DINNER
Beans black, 1 cup
Broccoli, cooked, 1 cup, chopped
Brown Rice, long grain, 1/2 cup
Salsa, 1 tbsp
Strawberries, fresh, 1/2 cup

1,326 calories with 49.9% carbohydrates, 20.6% proteins, 29.6% fats

EXERCISE REGIME
Strength train for 50 minutes:

10 minutes Gluteals– group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat, lunges, and the leg press machine.

10 minutes Quadriceps– group of muscles which makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine.

10 minutes Hamstrings– group of muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine

10 minutes Hip abductors and adductors – group of muscles of the inner and outer thigh. Muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.

10 minutes Calf– group of calf muscles are on the back or the lower leg. Standing calf raises give the calf a good workout while seated, or bent knee calf raises place special emphasis on the calf.

Calories you will burn: 480

Sugar Preacher's Experience
I'm living out of a suitcase at the moment. I might have to postpone the Wed Shed Diet for a week or so. I will start the strength training portion of the diet today. Remember only nut, fruit, and veggie snacks are allowed on the Wed Shed Diet!

The Wed Shed Weekly Grocery List

Vegetables
Broccoli, fresh 1 head
Baby carrots, raw, 1 bag
Spinach
Mixed Salad Greens, Lettuce 2 heads
Cauliflower
Tomatoes, red, 3
Green beans
Green Peppers, 1

Fruits
Apples, fresh 3 medium
Bananas, fresh 4 medium
Cantaloupe
Strawberries, fresh
Applesauce, unsweetened
Grapes
Oranges 2 large

Breads / Carbohydrates
Whole wheat tortillas
Red Potato
Whole wheat pancake mix
Whole Wheat Spaghetti
Bread, whole wheat 1 loaf
Brown Rice, long grain 1 bag
Quaker Oats 100% Natural Whole Grain Oatmeal
Multi-grain crackers

Meats / Proteins
Eggs dozen
Turkey breast meat
Almonds
Beans, black
Chicken Breast
Atlantic Salmon (fish) 3 oz
Hummus
Tuna
Peanut butter, natural

Dairy
Cheddar Cheese 3 oz
Feta Cheese 1 cup
Milk, nonfat 1 cup
Cottage Cheese, 1% Milkfat
Parmesan Cheese
Stoney Farm or Brown Cow Vanilla Yogurt

Spices / Herbs / Condiments / Sauces
Mayonnaise, regular (mayo)
Butter, unsalted
Salsa
Salad dressing, Balsamic Vinaigrette
Spaghetti Sauce
Honey

Trail Mix

Day 70- Nutrition Bite

The Wed Shed Diet

The Wed Shed Diet is for those who love to eat healthy foods with minimal refined sugar. The diet is also created for those living on a limited budget who shop at the local supermarkets such as Wal-mart. If you are an organic yuppie, you can modify the diet by purchasing foods at a health store. I strongly advocate natural food stores, but they do require a larger budget. The diet consists of 5 small meals and a daily exercise regime. The diet consists of a 1200-1300 calorie diet. If you weigh more than 140 lbs., please increase your portion size. The Wed Shed Diet consist of grains, nuts, fruit, fish, dairy, and fish (basically foods you would find in the woods gathering or fishing). The snacks are only fruit, veggies, and nuts. The Sugar Preacher will post a daily menu for seven days with a daily exercise routine. The diet can be modified to meet your needs. The diet is actually created for the Sugar Preacher's sister, Hilary, who is getting married on July 18th and would like to lose 10lbs.

The Wed Shed Diet Day 1
BREAKFAST
Quaker Oats 100% Natural Whole Grain Oatmeal, 1/2 cup
Banana, fresh, 1 medium
Milk, nonfat, 1/2 cup

SNACK
Almonds, 10 almonds

LUNCH
Bread, whole wheat, 2 slices
Peanut butter, chunk style, 2 tbsp
Honey, 1 tbsp
Raw carrots, 1 large or baby carrots, 10 small

SNACK
Hard Boiled Egg, 1 large

DINNER
Tossed Salad, 2 cup
Chicken Breast, no skin, 3 ounces
Salad dressing, Balsamic Vinaigrette, 1 tbsp
Apples, fresh, 1 medium

1,200 calories with 54.2% carbohydrates, 18.6% proteins, 26.2% fats

EXERCISE REGIME

Bike, swim, or run for 45 minutes with heart rate between 60-85% of your maximum rate.

Calories you will burn: biking--540, swimming--320, or running--540

Sugar Preacher's Experience

Hilary's picture is posted at the top of the site. She weighs 127 lbs., but she weighed 117 lbs. for several years. She would like to obtain an ideal weight for her wedding. I'm also planning to participate in the Wed Shed Diet. I currently weigh 140 lbs. and would like to lose eight lbs. Dieting and exercising can be fun!