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Jul 31

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Healthy Habit Challenge Week Two – Eliminating Sugar

Welcome to Week Two of the 8 Week Healthy Habit Challenge – Bust that Sugar Habit!

healthy

 

Last week’s challenge you were to keep a journal of everything you ate and drank for three days. This was to help you assess your worst health habit. Did you notice any patterns? Do you eat when you’re bored, depressed or anxious? How will you eliminate this habit? If you do eat for any of those reasons, try finding other things to do instead of reaching for the chip bag. If you are depressed, try calling a friend. If bored, find a distraction such as reading, taking a walk, or working on a favorite hobby. If you’re anxious, trying writing down what your anxious about or talking to a friend about it.

 

Also this week, you are to continue working on changing your worst eating habits, as well as incorporate the next challenge. You will also continue to include yellow and orange foods in your meal plans. An easy way to do this is to cut up yellow pepper strips for snacks!

 

This week’s challenge is to begin eliminating sugar from your and your family’s, diet. Sugar can lead to hypersensitivity, anxiety, difficulty concentrating and crankiness in children. It also contributes to diabetes, arthritis, and suppression of the immune system. In addition, sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine which can cause you to crave more sugar. Some say sugar is as addictive as heroin. The first few days may feel really tough, but I promise – it will get easier!

 

Food Challenge:

Begin replacing sugary drinks with unsweetened tea (flavored teabags work great), nonfat milk, water (try adding lemon for flavor), or diluted vegetable or fruit juices. Reduce foods with added refined sugars to three or fewer servings this week. Read the labels on your yogurts, cereals, crackers, and other processed goods; eliminate the ones that contain more than 5 grams of sugar per serving.

 

For healthier snacks, use sliced fruit, Greek yogurt, natural peanut butter, nuts, hummus, unbuttered popcorn, or yogurt berry popsicles. You can find a recipe for the popsicles under “recipes”.

 

Tip: Measure your portion sizes to make sure you are not underestimating a serving.

purple red

 

Food Color: Reds and Purples

Foods that are red-purple or red-pink contain anthocyanins; the pigments that help protect you from oxidative stress. Red onions help reduce inflammation, and tomatoes (and tomato sauces) are an excellent source of vitamins A, C, K, B6 and potassium.

 

Try using rhubarb, cherries, radicchio, watermelon, pink grapefruit, red bell peppers, red cabbage or radishes in your menu plan this week.

Recipes to try: No cook fresh pasta sauce, chilled watermelon soup, grilled radicchio

 

 

push up w row

Fitness Challenge:

Beginners: Begin adding power walking to your regimen. For 30-40 minutes, alternate between fast-paced speed walking, and a slower recovery pace. Walk 5 days.

Advanced: Try this routine. Upper and Lower body workouts, alternating days.

Pick one exercise for each body part:

 

 

Lower – Quads, Hamstrings, Glutes and Calves.

Squat, Deadlift, Lunge, DB Calf Raise.

 

You will do 3 sets:

Set 1: Use a weight that you can do 15 reps

Set 2: Drop 10lbs (from set 1) and do 20 reps

Set 3: Add 20lbs (from set 2) and do 8 reps.

 

Example: 

Set 1     Squat 75lbs     15 reps

Set 2     Squat 65lbs     20 reps

Set 3     Squat 85lbs      8 reps

 

Upper Body – Chest, Back, Shoulder, Triceps and Biceps.

Chest Press, BB Row, Overhead Shoulder Press, Cable Tricep Pressdown and BB Bicep Curl.

 

You will do 3 sets:

Set 1: Use a weight that you can do 15 reps

Set 2: Drop 10lbs (from set 1) and do 20 reps

Set 3: Add 20lbs (from set 2) and do 8 reps.

 

Or try the Metabolic Condition workout – I love this one when I’m short on time!

 

What is your worst sugar habit?

Permanent link to this article: http://www.get-fit-naturally.org/2016/07/healthy-habit-challenge-week-two/

7 comments

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  1. Helene Cohen Bludman

    I don’t really have a problem with sugar but my issue is not drinking enough water.

  2. Liz Mays

    That’s interesting about the food colors. I’m going to remember that. I need to replace my diet drinks with more water!

  3. Tamara

    I love your snack ideas, although I do struggle with popcorn that doesn’t have a little butter! It’s just such an amazing snack.
    I really need to drink enough water, like Helene said.

  4. Renz

    I def need more water. Thanks for the work out ideas. I struggle most times to know what to do at home

  5. laura londergan

    All i drink now is water but there was a time when that was not the case. Trying to cut out all sugary drinks can be challenging but you have to want it for yourself

  6. Louise

    Bookmarking this as I really need to change my daily habits. Since staring working from home I find I’m more likely to grab a couple of biscuits for lunch rather than something healthy. It’s not good!

  7. Jamie

    Great tips! Once it cools down a little outside I’d love to start going for walks more. Saving this for later.

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