Island Pilates by Rose

Where personal attention leads to positive results


1 Comment

Let’s replace the white with the brown

This week challenge you will consume:

Instead of: Try:
Croissants, biscuits, white breads and rolls Low-fat whole grain breads and rolls (wheat, rye and pumpernickel)
Fried tortillas Soft tortillas (corn or whole wheat)
Sugar cereals and regular granola Oatmeal, low-fat granola and whole-grain cereal
White sugar Molasses, Date Sugar or Honey
White pasta Whole-wheat pasta
White rice Brown rice or wild rice
All-purpose white flour Whole-wheat flour, oatmeal flour, almond or coconut flour


Removing all white refined carbohydrates and added sugar from your diet is pivotal! If there is one thing for you to take home from these 8 weeks it is that sugar can be the leading “non-nutrient” that is keeping you from reaching your goals!

Refined carbohydrates and added sugar can lead to nutrient deficiencies and create cravings for other sugar rich foods, which can lead to weight gain and blood sugar issues. The goal is to keep our blood sugar steady throughout the day and we do that by eating foods full of fiber and complex carbohydrates, which don’t cause such dips in our blood sugar!

Focus here is on quality, wholesome foods from Mother Earth!

Please feel free to contact me if you have any question or any difficulty with this challenge: (+501) 616-3250 or

— Thaiane “Thai” Ribeiro


Author: robertjhawkins1

Adventurer, world explorer, thrill seeker ... not really. Just a guy who spent nearly 40 years writing and editing for newspapers and one really good news website. Well, that's over. And so is the struggle to live well in the USA. My wife, Rose Alcantara, and I moved to Belize in early 2014. It has been an amazing adventure but there is always so much more to learn. You'll find out about our life on Ambergris Caye on this blog, oftentimes exactly when we do. So stick around. You can also learn about Rose's new venture Island Pilates by Rose at

One thought on “NUTRITIONAL CHALLENGE 2015 — Week Eight

  1. Pingback: NUTRITIONAL CHALLENGE 2015 — Introduction | Island Pilates by Rose

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s