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Coach Erik here:

One of the single greatest things you can do for your health and waistline is to cut back on the amount of refined carbohydrates in your diet. Meals /snacks rich in these high glycemic foods lead to a sudden surge in insulin levels and are associated with weight gain, inflammation and many chronic illnesses. Examples include; white bread, white pasta, baked goods made from refined flour and refined sugar in it’s various forms.

Vitamin and fiber rich foods such as brown rice, whole oats, and sweet potatoes offer a powerhouse of energy producing carbohydrates as well as a supernova of health and wellness benefits.

Challenge: This week I challenge you to limit the amount of refined carbohydrates you eat. Instead ride with sustained energy/health producing foods like brown rice, whole oats and sweet potatoes. Notice how good you feel and be sure to tell me about by adding a comment below.

Live Fit & Be Well,




Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. 









4 Replies to “Defloured”

  1. Greetings Erik,
    Happy to see your blog again. Last April I cut all sugar, white anything and processed foods from my life. Within three weeks I had zero joint pain. No more need for cortisone injections in my knee. Lost 17 pounds and twenty plus inches all more gum issues. I really enjoy eating this way and find it effortless. I am following LC/HF and feel terrific. I know this life style is not for everyone, but it’s perfect for me.iI do indulge in an occasional sweet potatoe.

    Stay well, Nancy

    1. Hi Nancy!

      So happy to hear you have made your connection and you are thriving! Amazing how your health/wellness has transformed as a result of your dietary changes!

      Keep on rocking!

  2. We started eating gluten-free 19 years ago when we found out our 2 year old daughter could not eat it. When she moved off to college the husband and I back-slid into eating more wheat/white flour and processed food. I definitely feel better (joints even) when I don’t eat the processed and/or wheat food. So, I am trying to get back into the (healthier for me) habit.

    1. Hi Heather-

      Sounds good. Amazing the difference we feel physically and energetically when we cut back on the refined carbohydrates!

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