with author Heather Frey
phase 1: add
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The Challenge: Drink more water
Drink approximately three 24 oz water bottles (or the equivalent) a day, more if you’re already working out. There is no absolute on how much water you should drink, but you should be drinking a bunch of it. How much water you drink depends on many factors such as your health, activity level, the area you live, and the weather (hot humid days require more). According to the Institute for Medicine,the average estimate for men is roughly three liters (about 13 cups) of total beverages a day. The average estimate for women is 2.2 liters (about 9 cups) of total beverages a day. To get a better picture, that’s about four 24 oz bottles for men, and three 24 oz bottles for women. Yes, other fluids count toward keeping you hydrated, but the healthiest way is with water, no contest.
Tips and Tricks: Fill your water bottles at the beginning of the day and make sure to get through them all before bed. Think of bottle #1 as your AM bottle, #2 your afternoon lunch bottle, and #3 as your evening dinner bottle. If you want or need more, by all means! But aim to get in at least three.
The Challenge: Eat more dark green veggies in your day
Eat a variety of dark greens including dark leafy greens. Dark green vegetables are probably the most concentrated sources of nutrition of any food. These magical greens are filled with vitamins and minerals that help regulate your blood, protect bones, may help prevent diabetes and fight against other diseases. They are also filled with fiber which is good for digestion, and your guts. If there is a “free” food, these are them. It’s nearly impossible overdo these wonders.
Tips and Tricks: Broccoli, spinach, romaine, kale, romaine, Swiss chard, asparagus, are just a few (see clean eating grocery list). Use them as a side dish, main dish, in salads, and even as a lettuce-wrap. Steam, lightly saute, grill, or go raw.
NEXT: Habit Shift