Let’s replace the white with the brown
This week challenge you will consume:
|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 firstname.lastname@example.org
— Thaiane “Thai” Ribeiro
I can survive without fried food!
But, deep-frying also robs food of nutrients. For example, a large baked potato contains 220 calories and less than 1g of fat. But, if you take that same potato and turn it into French fries, you end up with nearly 700 calories and a whopping 34 g of fat.
In addition, deep fried foods also tend to trigger chronic health conditions, including acid reflux and irritable bowel syndrome. Continue reading
Eat 5 or 6 small meals a day and have a kitchen closing time
This week you will begin dividing your food into five or six small, healthy meals a day. That’s a meal roughly every 3 hours. Here’s the clincher: it’s important NOT to eat between meals. Munchies are tempting, but we need to give our bodies a chance to digest the food and burn the energy at regular intervals. Think: “eat, stop eating for three hours, eat again.”
Researchers discovered that when we’re hungry, we’re more likely to want fatty, salty and sugary foods. To make matters worse, the part of the brain that governs self-control becomes less active.
When we do finally eat after a long meal gap, we also tend to overestimate how much food we need to fill the void in our stomachs. Continue reading
Water your body + bonus
Try to add two cups on the second day, two more on the third day, and so on until you reach 12-16 cups (3 to 4 liters).
Then maintain that level for the rest of the week. As part of this challenge you will add 1 glass of water after any glass/bottle of alcoholic beverages (e.g 2 glasses of wine = 2 glasses of water).
- 4 cups (8 oz each) = 1 Liter
- 16 cups (8 oz each) = 1 gallon = 4 Liters
Your body depends on water for survival.
Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body need water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Take for example, the brain consists of 90 percent of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headaches or migraines. Continue reading
Welcome to the Nutrition Challenge! Over the next 8 weeks you’ll create simple habits that you can integrate into your daily life, one week at a time. We all know that healthy eating and physical activity go hand in hand. But, we also know that this is not easy to put into practice.
With healthy habits, you could boost even more the impact of your workouts and significantly reduce the time to achieve your fitness goals.
So enjoy, take the challenges one week at a time, and get ready to discover a whole new you in 8 weeks!
— Thaiane “Thai” Ribeiro – Registered Dietitian/Nutritionist