RCFM 30-Day Three Point Challenge January 2 – 31

The Details:

For 30 days beginning January 2ndparticipants will earn up to 3 points per day for the following:

#1 – Exclude added sugars

No desserts or sweets, honey, maple syrup or molasses, sugary drinks (soda, juice, etc.), artificial sweeteners/sugar substitutes and sugary condiments (BBQ sauce, salad dressings, pasta sauce, etc.). See the attachment for additional information.

*Fruit is allowed per #2 below, but I advise you lead with vegetables rather than fruit to reduce your overall sugar intake.

There are varied recommended limits on how much added sugar you should eat in a day. The Food & Drug Administration (FDA) suggests that no more than 10 percent of your day’s calories should come from added sugar. Both the American Heart Association (AHA) and World Health Organization (WHO) are more conservative and suggest about 25 grams (six teaspoons) per day of added sugar, or 175 grams of sugar (42 teaspoons) per week.

#2 – Eat 800 grams of fruits and vegetables per day

Have you heard of the 800 Gram Challenge? If not, check it out here. We are going to incorporate the idea into our own 30-day challenge. The goal is to eat 800 grams (by weight) of fruits and vegetables.

Weigh the item as a standalone or unprocessed item. It does not matter if the item is cooked, canned, frozen, or fresh.

You will need to weigh and measure at home, work, etc. You can eyeball fruits and vegetables from restaurants. When at a restaurant reference the nutrition information on their website if available (e.g., Chipotle).  Do your best to estimate appropriately: leafy greens do not weigh much (~25g a cup) and most restaurant vegetable portions are often ~75-85 grams.

Here are a few exceptions that can be confusing:

YES – It counts!

No – It doesn’t count!

  •   Avocado
  • Coconut flesh
  • Corn kernels
  • Fermented/pickled foods without sugar in brine
  • Legumes, beans
  • Olives
  • Tomato derivatives (e.g., salsa, tomato sauce): If the entire ingredient list is vegetables and spices
  • Fruit and vegetables you weigh before making a recipe applied to the serving you consume (i.e., veggies in a chili, ingredients for blending in a smoothie)
  • Canned items are ok if canned in water and/or spices only, like canned black beans, and you weigh the drained solids
  • Coconut milk, juice or flakes
  • Cornmeal
  • Popcorn
  • French fries (or any other fried item)
  • Peanuts, nuts
  • Tomato derivatives (e.g., salsa, tomato sauce): If it includes water, oil, and/or sugar in the ingredient list
  • Dried fruits or vegetables
  • Juices
  • Fruits or vegetables in processed or packaged foods (i.e., potatoes as potato chips, peas in a chicken pot pie, apples in apple pie)
  • Refuse (peels, cores, or skins) that are not consumed

#3 – Get a minimum of 7 hours of sleep per night

Do you prioritize sleep and get a minimum of 7 hours per night? If the answer is no, you are self-sabotaging your body composition goals.

Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. Sleep controls your diet! Check out this article for more information.

Daily Points – 3 points per day are available

  • 1 point is awarded for avoiding added sugar
  • 1 point is awarded for eating 800 grams of fruits and/or vegetables in a day. You do not get extra points for any amount over 800g.
  • 1 point is awarded for getting a minimum of 7 hours of sleep

*Please track your progress on the tracking sheet provided and turn in to Coach Rose no later than Sunday, February 3rd. The winner will be announced on Monday, February 4thand will receive a 90 minute massage.

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