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[Day 1] Sleekgeek 30-Day Nutrition Challenge

? Welcome to Day 1 of the Sleekgeek 30-Day Nutrition Challenge!

Each day, for 30 days, we’re going to help you improve your nutrition and build healthy habits that will serve you for a lifetime.

  • ? Each day we will challenge you to take action with a daily task that you need to complete. 

Best of all, we will be with you every step of the way in our dedicated Sleekgeek 30-Day Nutrition Challenge Group on Facebook.

Here’s a quick snapshot of what Week 1 looks like:

Remember to download and print out the FULL 30-Day Calendar here: PNG or PDF.

Today’s ? Task:

This is what you need to do in order to successfully complete today’s challenge task.

  • Highlight the foods that you actually like and are willing to eat.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.

❓ Got a question? Feel free to ask it in the Sleekgeek 30-Day Nutrition Challenge Support Group on Facebook.

More ? Info:

Week 1’s Key Nutrition Strategy is all about the Sleekgeek Food List.

It’s a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

  • These foods ARE NOT exotic, novel, gimmicky, expensive, or hyped up “superfoods” or food-products with dubious health claims.
  • Rather, these foods (mostly) ARE commonly found, nutrient-dense, minimally processed, filling, affordable, delicious, and easily included in your diet for everyday health.

The Sleekgeek Foods ARE and ARE NOT

More about the Sleekgeek Food List:

Whenever someone asks us for nutrition advice, one of the first things we ask them is:

“Which healthy foods do you actually like and are willing to eat?”

You see, there are so many healthy foods out there that you don’t need to make yourself miserable by restricting your eating to foods like chicken, broccoli, and rice if you don’t like them.

Health should be a positive thing – it should make your life better, not worse.

  • Maybe you really enjoy crunchy carrots or sweet bell peppers? Those are super healthy veggies too!
  • Maybe you like to make homemade burger patties? Mince is a great and versatile source of protein.
  • Maybe you just want something quick and easy, like some yoghurt or some protein powder – or both! Try mixing them together, it’s life changing!
  • Maybe you would prefer to eat less meat and more plant-based proteins? Beans, lentils, tofu, tempeh, edamame, vegan protein powders… Go for it!
  • Maybe you don’t want to cut out carbs from your diet and would rather look at just making better choices like potatoes, rolled oats, chickpeas, or apples.
  • Maybe you already know that fat isn’t the enemy, but aren’t so sure about loading up with butter in your coffee so would rather focus on eating a variety of healthy fats in moderation like olive oil, nuts, seeds, coconut, or even natural peanut butter.

As you can see, you actually have a LOT to choose from.

Sure, broccoli or spinach might have the veggie spotlight, but if you don’t like them then it’s going to be a lot harder to eat that instead of a chocolate or a muffin at lunchtime.

But if you’re a huge fan of crunchy foods and like carrots, well it might just be a bit easier to make that choice and delay those cravings.

So, find what you like, and see how you can do more of that more consistently each day.

The Sleekgeek Food List is divided into four main food groups:

1) Quality Protein, 2) Colourful Vegetables, 3) Smart Carbs, and 4) Healthy Fats.

You may recognise protein, carbohydrates, and fats as the three main macronutrients in food. However, for practical reasons, we have made a distinction between vegetables (which are in fact carbohydrates) and other more calorie-dense and carbohydrate-dense foods.

The Sleekgeek Food List Overview

Unlike other diets, the Sleekgeek Food List is not the ultimate list of foods that you can or cannot eat.

It is simply a starting point to help you eat better.

Throughout this 30-Day Nutrition Challenge, you are free to eat other foods that you feel are healthy (or the less healthy foods that you are willing to accept the tradeoffs to your progress when you eat them). However, on certain days we will be explicitly clear on which foods you need to eat in order to complete that day’s task.

Why these foods?

Add more of these healthy foods into your diet on a daily basis and you will:

  • Naturally eat less junk food because you are substituting them out (this is called dietary displacement).
  • Stay satiated for longer with a higher level of satisfaction and fullness after meals.
  • Crave less sugary and unhealthy foods as the less of them you eat, the less of them you want.
  • Overeat much less frequently (if ever), which means less weight gain and easier weight loss.
  • Have a higher overall micronutrient intake with less chance for deficiencies.
  • Build a healthier relationship with food and create a new normal or standard of food that you eat.

Use the Sleekgeek Food List to design your environment:

The most important part of the Sleekgeek Food List is that you use it to shape your environment for the better so that healthy habits come easily and less willpower is required to stay on track.

More often than not, your environment plays a far more important role in your success than things like willpower, talent, effort, and grit.

Those things do matter, especially in key moments, but it is your environment that affects you every minute of every day. This adds up, in the long run, to make achieving your goals that much harder or easier.

You are more likely to eat whatever foods you surround yourself with, so it makes sense to keep more healthy foods and less unhealthy foods around. This becomes even better when these are foods that you actually like and are willing to eat.

? Coming up next tomorrow:

Tomorrow we will talk more about using the Sleekgeek Food List to design your environment and how to do an easy but effective kitchen makeover that will make this journey SO much easier.

? Remember to check in with us in 30-Day Nutrition Challenge Support Group on Facebook to let us know how this challenge is going for you.