Challenge Option 1: Sugar Challenge

😻I know you... and you’re already sweet enough. Adding extra sugar to your daily diet is
unnecessary and definitely not good for you!

☣😻This week we’re going to be getting rid of ADDED SUGARS in our diets!

😻 There’s a HUGE difference between the natural sugars found in foods, and the added
sugars that we put in our drinks and foods.

😻 The scary thing is, these days sugar can sneak up on you with at least 60 different
names, making them difficult to spot when scanning your labels.

In fact, here’s a great list with about 56 of them for you:

www.healthline.com/nutrition/56-different-names-for-sugar

😻It’s recommended that we (as adults) limit our daily-added sugar intake to around 25
grams, or 6 teaspoons a day.

❎😻Your challenge this week is to avoid ANY added sugars to your diet! (this includes
food AND drinks)

😻 Fruit? It’s absolutely fine … it brings in a wide-variety of vitamins, minerals, and other
micronutrients along with fiber.

But coffee or tea with sugar? SORRY!!!

If you absolutely, positively MUST add a little sweetness, I’d rather you go with these
than sugar:

😻Raw Honey (go easy on this if you’re watching your weight because the calories add
up fast)
😻Stevia
😻Coconut Sugar

😻 Be sure this week to check all of your nutrition labels …. even on items you’d never
imagine (like bread, crackers and other processed foods) because sugar is added to
pretty much everything.
After only one week without added sugar, your body and brain will be thanking you!

Are you and your sweet tooth up for the challenge?! Let us know in a comment below!
And keep us posted with how you’re doing and any successes or struggles.

POSSIBLE PHOTO:
https://www.pexels.com/photo/close-up-photo-of-sugar-cubes-in-glass-jar-2523650/
Challenge Option 2: Hydration Challenge

😻😻Did you know that your body is about 60% water … and that your blood is 90%
water?

😻And yet very few of us (maybe only 20 percent!) actually drink 8 or more cups of
refreshing, rejuvenating water every day!

😻You guessed it! Our challenge this week is to make sure we drink water over the
course of a day.

😻I want you to TRACK your water intake for the entire week … yes, take a second to
write it down so you aren’t “guesstimating!”

Here’s why it’s so important:

😻 It keeps your joints lubricated, helping avoid joint pain.

😻 It helps with digestion, starting with the moment you eat something.
😻 It helps your body move oxygen and fuel – and break down and deliver vitamins and
minerals – so they can be used where they are needed.
😻 It keeps your skin glowing and looking radiant.
😻 It cushions your brain and protects your nervous system.
😻 It regulates your body temperature (super important when you work out or are in hot
weather!).
😻 It helps maintain healthy blood pressure.
😻 It makes breathing easier (especially important if you have allergies!)
😻 It helps keep your kidneys healthy.
😻 It helps you work out harder/longer.

😻There are numerous opinions out there about how much water we need to drink each
day – because we’re all different, with different needs based on our size, body
composition, activity level, how sweaty we get, and more! That being said, the National
Academies of Sciences, Engineering, and Medicine says the adequate daily fluid intake
is:
● About 15.5 cups (3.7 liters) of fluids for men
● About 11.5 cups (2.7 liters) of fluids a day for women

Are you in? You up for staying hydrated with me this week? Let me know in the
comments below. Bonus points for taking a pic of your fave water bottle 😻
USE YOUR OWN PHOTO OR GRAB ONE OF THESE COPYRIGHT-FREE IMAGES
TO ACCOMPANY THIS POST:
https://pixabay.com/photos/drink-water-dog-golden-retriever-1887305/
https://pixabay.com/photos/cat-getiegert-tiger-fur-cute-eyes-2596030/
https://pixabay.com/photos/thirsty-dog-water-animal-heat-3618541/
Challenge Option 3: Clean Out Your Kitchen!

😻😻Here’s a challenge I both love and dread all at the same time – it will take some
time, but the payoff is amazing.

😻We’re going to raid our ENTIRE KITCHEN – getting rid of anything that we no longer
need, use, or that isn’t serving our health and fitness goals.

So let’s get started!

😻First, start with the pantry …. Go through every shelf and toss anything that’s expired,
questionable (hey, it happens!), or is overly processed. Look at all your food labels and
get rid of anything with the word “hydrogenated” in it … along with excess sugars,
preservatives, or anything else you can’t pronounce!

♻Then, you’ll move to your kitchen cabinets and drawers and do the same thing.

😻Lastly, you’ll put on your “it’s go time” face, and get busy with your refrigerator and
freezer!

😻Personally, I like to do each area one at a time, raiding it and then giving each area a
little scrub-down as I go.

😻Have a question about how long you should keep foods? Here’s an awesome chart
you can download:
www.realsimple.com/food-recipes/shopping-storing/food-storage-chart

😻Once you’re done cleaning everything out, take a few minutes to assess what’s left
and see what you need to restock in your kitchen!

😻This may not sound fun - but I PROMISE when you’re done, your soul will be happy :-)

😻Are you in for this week’s challenge? If you are, post your “before” pic of one part of
your kitchen so we can all hold each other accountable!

Here’s mine: SHARE A PHOTO OF YOUR KITCHEN OR…

GRAB ONE OF THESE COPYRIGHT-FREE IMAGES TO ACCOMPANY THIS POST

IF YOU DON’T USE A PERSONAL PIC:
https://pixabay.com/photos/kermit-frog-refrigerator-funny-1726640/
https://unsplash.com/photos/qYzqYZWBSkw
https://unsplash.com/photos/FDQFZHY9iG4