Nutrition Challenge – Week 4
Posted on Feb 9, 2013
Week 4 of Nutrition Challenge!
Start with 10 points.
* NEW for Week 4 – 4 servings of Veggies a day! Yes 4! This does not count any fruit – just veggies. Have fun! For each day you miss 4 servings you subtract 1 point (-1).
Plus all the previous healthy for life habits…
* Drink 60 oz of water every day! For every day you miss getting in 60 oz of water, subtract 1 point.
* Plan out 3 cheats for the week and stick to those 3. NO Opportunistic Cheats! Subtract 1 point for any cheat other than your 3 planned!
Bonus Points: Post something on our CF Facebook group about the challenge to keep us all motivated ie your cheats, or a recipe or anything. Posting at least once gives you 5 extra points. Do 116 sit ups per day Monday – Sunday. This is for the 116 Burpeee Challenge that started this week! You can skip a day or so, but you have to make them up to earn the 5 bonus points!
Valentine’s Day Buy Out – if you do 100 burpees on Valentine’s Day you get 1 extra cheat this week to use as you please!
Max Points for the week 20 ( 10 + 5+5).
————DEFINITION(s) of Cheats…
Cheats: Bad Carbs, Alcohol and all the things you already know are bad such as cakes candy, milkshakes, cookies, 100 calorie packs, chips, pretzels, popcorn, dried fruit, etc…. Alcohol: if you attempt to lower the calories you can have 2 drinks as a cheat, but full torte = 1 full cheat. Ex 1 RUM and COKE = 1 cheat. 2 RUM and Diet Cokes = 1 cheat. 1 BEER = 1 Cheat, 2 Low carb/calorie BEER = 1 cheat. Yes, alcohol now chews up a CHEAT!
** Bad Carbs: ALL Pasta – ALL Rice – Rice Cakes – Popcorn – Pretzels – White Potatoes – Bread (unless Low Carb or flour-less) – Dried Fruit – Raisins, all bars, all juices, 100 calorie packs, etc…anything made with flour!
** Good Carbs: beans, apples, blueberries, Squash, Oatmeal…carbs marked LOW on glycaemic index.