[Day 27] Sleekgeek 30-Day Nutrition Challenge

👋 Welcome to Day 27 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 4 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.

  • Drink only calorie-free drinks today. That means mostly water, black tea and coffee without sugar or honey.

  • ✅ Avoid calorie-dense drinks today. Check your labels and pay attention to how many calories you would normally be putting into your body through the drinks that you drink. Sodas, cooldrinks, fruit juice, tea or coffee with cream / milk / sugar, alcoholic drinks, energy drinks, etc.

⚠️ 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 4’s Key Nutrition Strategy is all about the putting it all together (Sleekgeek Food List + Sleekgeek Meal TemplateSleekgeek Portion Control Guide).

Today, we’re going to move a little bit away from food and take a closer look at the things we drink.

In week 21 of the Sleekgeek Coaching Program, we challenge our clients to drink less calorie-dense drinks and more (or only) calorie-free drinks for 2 weeks.

This is a “hard” task for most people, but it’s usually a game-changer in helping them to bust through weight loss plateaus and also makes maintaining their weight lost so much easier.

Below are some excerpts from a few of the daily lessons that we give our Sleekgeek Coaching Clients to support them with this challenge:

Whether it’s a glass of orange juice in the morning, a latte on the go, a few glasses of wine after work, or the milkshake that brings all the boys to the yard, it’s easy for calorie-containing drinks to add up without us realizing.

Hey, it’s easy to do.

Those drinks taste good. And you get thirsty. (Or need that caffeine to keep from driving into a tree.)

Problem is, those drinks often displace healthier options. And most add empty calories without actual nutrition.

How to do today’s task:

Today, avoid beverages that contain calories, such as:

  • Soda / cool drinks
  • Juice
  • Tea or coffee with cream, milk, or sugar
  • Alcoholic drinks (wine, beer, hard liquor, etc.)
  • Energy drinks

A “stretch your comfort zone” experiment

Unlike many other pieces of nutrition advice you might get, this one isn’t a “do this all the time, forever” kind of thing.

It’s a “stretch” — an experiment.

We don’t want to deprive you of wine or orange juice forever.

Rather, we want you to try doing something different and challenging today [feel free to extend it for another two weeks, like our clients do, if you want] to change your taste buds, push your comfort zone, and expand your perspective.

Focus on being just a little bit better, and experimenting with substitutions.

Like water.

Why only calorie-free drinks?

This task will be an experiment in stretching your comfort zone.T

The point here isn’t to go all-or-nothing.

Or that some drinks are “bad”.

The point is to bring your attention to the quality of what you’re drinking.

  • Do your drinks make your body, performance, and/or recovery better?
  • Do they add value?
  • Or do your drinks make your body, performance, and/or recovery worse?
  • Do they subtract value?

All you’re doing here is making each drink a conscious choice, rather than a mindless one.

Think before you drink.

Drinks should earn their rent

Even if we pay attention to how we work out, and what we eat, we often don’t notice what we drink.

So all you’re doing today is asking yourself:

Does this beverage I’m about to consume add value to my body?

  • Does it hydrate me?
  • Does it replenish nutrients I’ve lost?
  • Does it add value, health, and/or recovery?
  • After I drink this, will I feel physically good and satisfied?
  • After I drink this, will I feel happy and proud about my choice?

If the answer to all of the above is yes, then go ahead and enjoy.

If the answer is no, take a few moments to think about it.

  • What trade-off are you willing to make? What’s your deal? Why?
  • Is there a better choice available? Why is it better?

Read labels

You should be a pretty smart consumer by now.

Keep reading those labels. Don’t be fooled by what the front of the package says.

Even if your beverage label claims it’s exotic superfood hibiscus juice hand-raised by Hawaiian hippies who lovingly sing to the drink to help it grow vitamins.

Read the label. Make an informed decision.

Look for things like:

  • calories per serving (and what the serving size is — sometimes it’s only part of the bottle or can)
  • caffeine
  • artificial sweeteners
  • sugar (and sneaky terms for sugar, such as “cane juice”, “syrup”, glucose-fructose, etc.)
  • alcohol
  • flavoring (even if it’s “natural flavor”)
  • coloring
  • preservatives
  • “from concentrate”
  • sodium
  • other stuff you’re not sure you should be eating, like titanium dioxide

Even “healthy” juices are usually highly processed, which strips most of their valuable nutrients away.

Unless you actually see someone squeezing an orange or putting an apple into a juicer, there’s probably a big factory between you and that fruit tree.

🚀 Coming up next tomorrow:

Tomorrow we’re going to look at how you can plan and prep for a healthy week ahead.

😊 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.