The 4th Mini Challenge of the Current Fitness Challenge is all about Sugar Reduction & Increased Veggie Intake!!! 5/18/12 - 5/31/12
Reduce Your Sugar Intake by reducing how many simple carbs, alcohol, and processed foods you consume. If you currently consume a high number of sugar grams in a day and they are coming from simple carbs, alcohol, or processed foods, then give yourself a point for every sugar gram you are able to eliminate from your diet between 5/18/12 - 5/31/12 (max total possible points 1,000). Don't have a problem with sugar? Sure about that? Check out your breads, everything you consume that isn't a whole food (meat, veggies, fruits) for how many sugar grams are in one serving...you'll be surprised at how many you are actually consuming in a day! For those who have their sugar intake in check, as well as those past 5/31/12 sugar reduction mini challenge, give yourself 25 points each day you do not consume more than 25g of sugar (total possible points 1,050). You will be relieved to know that the sugar in fruit will not be counted as part of this Challenge! This is because I do not want you cutting fruit from your 8-10 servings of produce a day. I do however, want your fruit intake to be no more than 4 servings a day....Which leads me to the other element of this mini Challenge....
Increase Your Veggie Intake, Increase Your Produce Consumption! You should be getting between 8-10 servings of produce each and every day at a minimum (that was at a MINIMUM)!!! More than half of that consumption should be from VEGETABLES!!! So to help with that healthy habit, you will get a whopping 15 points for each serving of vegetables you consume in a day between 5/18/12 - 5/31/12 (total possible points 1,260). For every serving of vegetables you consume each day between 6/1/12 - 6/28/12 give yourself 30 points (total possible points 6,720).
1 Fruit Serving Size is Equal to:1 medium whole fruit (e.g., apple, banana,, orange)
1/2 cup small fruit (e.g., berries, grapes)
1 cup chopped large (e.g., melons)
1/4 cup dried fruit
1 Vegetable Serving Size is Equal to:
1 cup cooked or raw
2 cups leafy greens
1/2 cup beans/legumes
Reduce Your Sugar Intake by reducing how many simple carbs, alcohol, and processed foods you consume. If you currently consume a high number of sugar grams in a day and they are coming from simple carbs, alcohol, or processed foods, then give yourself a point for every sugar gram you are able to eliminate from your diet between 5/18/12 - 5/31/12 (max total possible points 1,000). Don't have a problem with sugar? Sure about that? Check out your breads, everything you consume that isn't a whole food (meat, veggies, fruits) for how many sugar grams are in one serving...you'll be surprised at how many you are actually consuming in a day! For those who have their sugar intake in check, as well as those past 5/31/12 sugar reduction mini challenge, give yourself 25 points each day you do not consume more than 25g of sugar (total possible points 1,050). You will be relieved to know that the sugar in fruit will not be counted as part of this Challenge! This is because I do not want you cutting fruit from your 8-10 servings of produce a day. I do however, want your fruit intake to be no more than 4 servings a day....Which leads me to the other element of this mini Challenge....
Increase Your Veggie Intake, Increase Your Produce Consumption! You should be getting between 8-10 servings of produce each and every day at a minimum (that was at a MINIMUM)!!! More than half of that consumption should be from VEGETABLES!!! So to help with that healthy habit, you will get a whopping 15 points for each serving of vegetables you consume in a day between 5/18/12 - 5/31/12 (total possible points 1,260). For every serving of vegetables you consume each day between 6/1/12 - 6/28/12 give yourself 30 points (total possible points 6,720).
1 Fruit Serving Size is Equal to:1 medium whole fruit (e.g., apple, banana,, orange)
1/2 cup small fruit (e.g., berries, grapes)
1 cup chopped large (e.g., melons)
1/4 cup dried fruit
1 Vegetable Serving Size is Equal to:
1 cup cooked or raw
2 cups leafy greens
1/2 cup beans/legumes
No comments:
Post a Comment