Post by Cassandra - Admin on May 6, 2014 14:57:24 GMT
WEEK 4:
NUTRITION CHALLENGE:
**Drink “REAL” beverages only this week.**
+
**Try something new!** (see the PURPLE notes for “try it” ideas)
Explanation:
If you’ve been following along each week like good boys and girls, we should all be drinking our gallon of water a day. This in and of itself makes drinking much of anything else kinda hard. But if you’re still somehow getting in that daily starbucks trip or soda fix, use this week to challenge yourself to drop the habit.
This week you’re allowed WATER, COFFEE, & TEA.
Coffee & tea: preferably PLAIN and try to limit your caffeine intake to 2-3 per day. First opportunity to “try something new” this week…a new coffee or a new tea (Whole Foods has literally almost an entire aisle of the good stuff!). Once you eliminate all the extra additives and flavors your body has become used to, you really start to allow your palate to develop. All the nuances and subtleties of the real, straight brews and roasts start to come out and you can start to really enjoy it. You never know - you might just find your new favorite drink.
Also, if you are not currently drinking your coffee/tea “black” and can’t stand the idea of going cold turkey - your “try something new” might be to try a new sweetener. NO FAKE STUFF. Honey is ideal. Real maple syrup. Stevia extract. And if anyone still has any splenda, truvia, equal, sweet n low, etc in their house, I’m coming over to slap you upside the head. It’s poison. THROW IT ALL OUT.
Juice: the argument could be made here that though juice comes from real food, it’s no longer real because it’s gone through processing and pasteurization. Even the “100% fruit” stuff is going to have a crap load of sugar. And if you’re on a weight loss goal, this is doing you no favors. So no juice this week. If this makes you want to absolutely lose your mind - when you would normally have juice - eat the fruit itself instead. There’s more fiber and vitamins and less contamination in the real deal anyway.
Dairy: “dairy free” at this point is up to you. Dave and I enjoy some occasional cheese and sometimes greek yogurt as a taco topping...but other than that, we don’t consume dairy. Which presents us with another opportunity for your “try something new”. Go to the dairy section of your favorite store (again, Whole Foods has a huge selection - do I sound like a friggin sales rep yet? I should be getting paid for this stuff! Lol) and pick out a NON-DAIRY drink option. We drink Almond milk in our house. When I read all the hows and whys and decided to cut milk out of my diet, I literally just bought a new kind of non-dairy drink each week and tried them all until I found my favorite!
FITNESS CHALLENGE:
**Burpees!!!**
Explanation:
What’s an excellent full-body move that you can do anywhere?? Burpees!!! Who loves burpees?? Pretty much no one!!
Do them anyway. They’re good for you. 
Start with 10 burpees today. EACH DAY, add 5 more to that. You have ALL DAY to get them done. Sneak them in whenever you can.
Let us know how you’re doing!
NUTRITION CHALLENGE:
**Drink “REAL” beverages only this week.**
+
**Try something new!** (see the PURPLE notes for “try it” ideas)
Explanation:
If you’ve been following along each week like good boys and girls, we should all be drinking our gallon of water a day. This in and of itself makes drinking much of anything else kinda hard. But if you’re still somehow getting in that daily starbucks trip or soda fix, use this week to challenge yourself to drop the habit.
This week you’re allowed WATER, COFFEE, & TEA.
Coffee & tea: preferably PLAIN and try to limit your caffeine intake to 2-3 per day. First opportunity to “try something new” this week…a new coffee or a new tea (Whole Foods has literally almost an entire aisle of the good stuff!). Once you eliminate all the extra additives and flavors your body has become used to, you really start to allow your palate to develop. All the nuances and subtleties of the real, straight brews and roasts start to come out and you can start to really enjoy it. You never know - you might just find your new favorite drink.
Also, if you are not currently drinking your coffee/tea “black” and can’t stand the idea of going cold turkey - your “try something new” might be to try a new sweetener. NO FAKE STUFF. Honey is ideal. Real maple syrup. Stevia extract. And if anyone still has any splenda, truvia, equal, sweet n low, etc in their house, I’m coming over to slap you upside the head. It’s poison. THROW IT ALL OUT.
Juice: the argument could be made here that though juice comes from real food, it’s no longer real because it’s gone through processing and pasteurization. Even the “100% fruit” stuff is going to have a crap load of sugar. And if you’re on a weight loss goal, this is doing you no favors. So no juice this week. If this makes you want to absolutely lose your mind - when you would normally have juice - eat the fruit itself instead. There’s more fiber and vitamins and less contamination in the real deal anyway.
Dairy: “dairy free” at this point is up to you. Dave and I enjoy some occasional cheese and sometimes greek yogurt as a taco topping...but other than that, we don’t consume dairy. Which presents us with another opportunity for your “try something new”. Go to the dairy section of your favorite store (again, Whole Foods has a huge selection - do I sound like a friggin sales rep yet? I should be getting paid for this stuff! Lol) and pick out a NON-DAIRY drink option. We drink Almond milk in our house. When I read all the hows and whys and decided to cut milk out of my diet, I literally just bought a new kind of non-dairy drink each week and tried them all until I found my favorite!
FITNESS CHALLENGE:
**Burpees!!!**
Explanation:
What’s an excellent full-body move that you can do anywhere?? Burpees!!! Who loves burpees?? Pretty much no one!!
Do them anyway. They’re good for you. 
Start with 10 burpees today. EACH DAY, add 5 more to that. You have ALL DAY to get them done. Sneak them in whenever you can.
Let us know how you’re doing!
