Challenges
The idea of the challenges are to get you to slowly add or supplement healthier habits into your lifestyle. These easy additions can be very challenging when trying to do them all at one time, but one or a couple at a time may not be as hard. The difficulty level depends on the individual.That's why I've created challenges that ask people to implement new habits into their lives for a week. Hopefully, the habits sticks.
Sugar Limit Challenge
Wait, before you throw out some excuse like the holidays are coming, and lord knows we have to enjoy everything holiday dinners have to offer! I get it! This is for every week other than the holiday weeks. Who knows, maybe you'll find some new found power and continue through the holidays as well. If so, good on you. If not, no biggie!
This will be the week of your "limited sugar challenge". You don't need to cut all sugar out of your diet, just do your best. The object here is to show how effective sugar is in keeping us from attaining our weight loss goals. This is not a "cut all carbs" challenge. In fact, we need carbs for energy. We should be aware of just how much sugar is involved in our lives, from our morning coffee to our pre-packaged microwaveable dinners. This includes fructose, glucose, sugar, corn syrup etc. Remember that sugar hides under many different names so be careful, just because “sugar” is not written on the package doesn't mean it doesn't contain it. Eat a balanced diet of plenty of fresh fruits and vegetables for your sugar. Both refined sugar and refined flour lead to simple carbohydrates which are digested very quickly by the stomach. Due to the excessive amounts, the body stores the remainder as fat, so removing refined sugar and flour from the diet will help to curb the gaining of weight. Start making your foods, having foods prepared fresh, and if you’re going to take in your sugars, make sure it's within 2 hours of your workouts. It's only a week....you can do it! |
 
 
|
Super foods challenge
If you haven't already done so, start off by looking at our earlier "no sugar challenge". I recommend taking these challenges in stages instead of making many life changes at one time. You can jump in at any time, and you can start with any challenge. The idea is to implement healthy habits in place of the ones you currently have that are not in alignment with your fitness goals. It is a very common approach in most diets to start by eliminating foods, and subtracting all kinds of “bad foods” and “junk foods” narrow and restricted choice list. We are going to take a different approach to start things off.
For this week you want to focus on adding as many of the Superfoods to our meals as possible. Just remember that every time you eat, be it a snack, a quick bite on the run, or a sit down dinner, it is an opportunity to include Superfoods into your diet. The more you choose to eat from the list of Superfoods, the more you are ultimately choosing to support your goals of health, strength and performance, fat loss, and a leaner appearance means the only foods that fall into this category of Superfoods, but the list is a great starting point and reference for you when you are at the grocery store this week. Remember to go to the grocery store with some sort of plan in mind for the week. Sticking with this week’s challenge requires focus and awareness. Every time you eat you need to be asking yourself “where are the Superfoods in this meal?" Think about ways that you can include them in your meals and snacks. Including those means that they should be present – ideally a few in each meal, but it does not mean that you can only eat the foods listed below. Do the best you can to squeeze as many Superfoods into each meal as possible. Here is our list of some Superfoods: Protein – Salmon, omega 3 eggs, kidney beans, cottage cheese (lactose free if you can find it) Organic and humanely raised red meat, chicken, turkey Protein supplements (whey protein isolates, milk protein isolates, or rice protein isolates) Veggies and Fruits – Spinach, tomatoes, broccoli, cabbage, cauliflower, oranges, mixed berries, lettuce, bananas, grapefruits, cucumbers, kale, collards Other Carbs – Mixed beans, quinoa, whole oats, amaranth Good Fats – Mixed nuts, avocados, extra virgin olive oil, fish oil, flax seeds (ground), coconut milk, any coconut product Drinks – green tea, green drinks, vitamin water, coffee |
 
 
 
 
|
Breakfast challenge
I know right, breakfast challenge? You'd really be surprised just how many people skip this all important meal. It not only kicks off your metabolism, but if you get the right stuff in, you have all sorts of energy and brain function.
There are many of you who will just be starting their journey and may not be able to do what I would ultimately ask, so I want to slowly introduce you into things. That's partly what the challenges are all about; small changes that you can work with and implement into your lives without disrupting too much. I know many people are stuck on the carb loaded lifestyle so, by all means, have a little something in the morning so you don't space out in your meetings later at work. I'd like to get people much lower with their carbs and increased fats, but I know it's going to be in stages. The ultimate goal is to get your carbs down below 150 grams (not really hard) while increasing your fat intake. Keep the sugars very low and stay away from all starchy foods. Your natural sugars will mostly come in the form of fruits, and your carbs will mostly come from the fibrous veggies. You'll find that you'll be hungry less and your weight more manageable. For the sake of this challenge let's focus on just having a good, healthy breakfast. Very little sugar, some carbs, but mostly protein with good wholesome fats. |
 
|
Supplement challenge
Most of your nutrients come from your diet. You can get most of what you need in your nutrient rich food. This was the point of the "superfood" challenge. The idea was to get everyone to add good protein, vegetables, and healthy fats to every meal.
There are times when we don't get everything we want. This can be due to the lack of time, haven't been to the store, working out and you need the extra aid.
You don't need to get or take everything suggested. Do what you feel comfortable with. Again, like every other challenge, it's about adding something small to help you change your bad habits in small amounts until you've made a big difference in your health.
1. Fish Oil (krill oil)
Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2g EPA and DHA (two of the three acids in omega-3s) daily.
2. Vitamin D
Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.
3. Whey Protein
Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds to make. If you're going to take in a protein before bed, during that long time sleeping, you may want to consider Casein protein that breaks down much slower.
4. Greens Products
While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.
5. Probiotics
Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms. Yogurts are a great source of probiotics.
6. Turmeric (Curcumin)
Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.
7. Cinnamon
Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.
8. Psyillium
Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.
9. Creatine (Kre-Alkalyn)
This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.
10. Beta Alanine
β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.
There are times when we don't get everything we want. This can be due to the lack of time, haven't been to the store, working out and you need the extra aid.
You don't need to get or take everything suggested. Do what you feel comfortable with. Again, like every other challenge, it's about adding something small to help you change your bad habits in small amounts until you've made a big difference in your health.
1. Fish Oil (krill oil)
Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2g EPA and DHA (two of the three acids in omega-3s) daily.
2. Vitamin D
Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.
3. Whey Protein
Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds to make. If you're going to take in a protein before bed, during that long time sleeping, you may want to consider Casein protein that breaks down much slower.
4. Greens Products
While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.
5. Probiotics
Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms. Yogurts are a great source of probiotics.
6. Turmeric (Curcumin)
Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.
7. Cinnamon
Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.
8. Psyillium
Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.
9. Creatine (Kre-Alkalyn)
This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.
10. Beta Alanine
β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.
