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Karen Goeller

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Nutrition Challenges: Ten Weeks to Better Health
by Karen Goeller   
Rated "G" by the Author.
Last edited: Thursday, August 28, 2014
Posted: Thursday, August 28, 2014

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Nutrition Challenges: The purpose is to help you go from the most common bad food habits to those that would help you improve your health and likely your waist line.

Can You Handle These Nutrition Challenges?

By Karen Goeller, CSCS


For ten weeks I posted nutrition challenges on my social media accounts to see who would be interested in improving their eating habits. The purpose is to help you go from the most common bad food habits to those that would help you improve your health and likely your waist line.

I received feedback from many people on their experiences and success each week. Some of the challenges were simple while others were, well, more challenging. But in the end, those who stuck with the challenges and made the challenges permanent did feel a difference in their health, whether it was weight loss or improved energy.


Here are 10 weekly nutrition challenges.


1st challenge... No soda or sugary beverages. Skip the sugar and sweeteners in your coffee too! Replace with water (with lemon, lime, etc.), tea, pure coconut water, etc.


2nd challenge... No potato chips, pretzels, nachos, or other salty snacks that are processed. Replace with HEALTHY snacks such as raw nuts, fruit, unsweetened raisins, etc.


3rd challenge...Double your fruit intake for the week. Try to eat different types of fruit for most benefit.


4th challenge… This challenge may surprise you... NO COW DAIRY, that means  no cow milk, ice cream, or yogurt made from cow dairy. Get your calcium from unsweetened ALMOND milk, pure COCONUT milk, coconut cultured milk (yogurt made from coconut), and green leafy vegetables. The Califia and Silk almond milks also have B12, which is great for energy and your mind. Almond Breeze does not have B12. Coconut water is not the same as coconut milk. And NO SOY MILK. It stimulates an estrogen response in females. GOOD LUCK!!! I bet you'll be happy once you make this change.


5th challenge… How is everyone doing with the weekly nutrition challenges so far? No fried/deep fried foods from carnival, boardwalk, street fairs, diners, or fast food places... Skip the zeppoles, fried Oreos, fries, sausage & peppers, and all the other garbage!  And switch to coconut oil to make eggs or sauté vegetables at home.


6th challenge… Double your vegetable intake. It's easier than you think!!! You can add vegetables to pasta, soups, salads, or eat them plain. And here’s something to consider, if you do not like the taste of a vegetable cooked, try it uncooked in a salad or pasta. It will taste very different form the cooked version. Or throw them in a food processor to sprinkle into foods. I personally add chopped kale to my omelets, pasta, and soups. 


7th challenge… How is everyone doing with the weekly nutrition challenges? Use HALF the amount of condiments that you usually use, or better yet, STOP using the ketchup, mayo, bbq sauce, salad dressing, and any other topping with all sorts of chemicals, high fructose corn syrup, aspartame, sugar, and calories. Taste your FOOD, not the junk on top of it. Go with organic dressings instead and use the minimal amount.


8th challenge… Try a different color vegetable than you normally do. For example, if you only eat orange veggies such as yams or carrots, taste a purple one such as a purple potato or eggplant. Just try one from a different color group. The chart on this page may help...

9th challenge… Go into your refrigerator and cabinets and throw out everything that contains

aspartame. You will be shocked where this horrible additive is hidden. Check the beverages, sugar substitutes, salad dressings, and anything else that has a sweet taste. Aspartame: The Most Dangerous Substance on the Market


10th challenge… If you eat meat, only eat ORGANIC meat this week, try for two weeks. You will taste and probably feel a difference. It will have a better flavor and be healthier than the non-organic meat. Be sure to taste it before you put a load of crap on top of it, you may decide you actually like the taste of the meat without all the goop on top.


Best of luck reaching your health and fitness goals…


Karen Goeller, CSCS



Web Site: Nutrition Article

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