Our next challenge is a nutrition challenge! Nutrition is the fuel that you put into your body, and its importance cannot be overstated when it comes to health and gym results (and aesthetics, if you are interested in that!)! This challenge is completely optional, but we would love to bring some awareness to what we are eating. This is an “inclusion” challenge: we are going to fill you up with healthy, nutrition-rich foods. Finally, our challenge is built with a progression. We are going to start small and build a little bit each week!

Our challenge will begin on Monday, January 17 and last for four weeks, finishing on Friday, February 11. To register, just put up a challenge board at the gym. And, as always, there’s a prize waiting for you at the end of this challenge, if you complete it!

-Your MPH Coaches

Challenge Details:
Week #1: Start With Veggies & FruitsMonday through Friday this week, you are challenged to eat:

• Three fist-size portions of any vegetable or fruit, except for potatoes, sweet potatoes, and corn (battered and/or fried vegetables won’t count, either). 
  • You can definitely eat potatoes/sweet potatoes/corn (they are rich in nutrients), but they will not count toward your vegetable goal for the day.

Week #2: Add ProteinMonday through Friday this week, you are challenged to eat:

• Two fist-size portions of the following protein options: poultry, pork, beef, fish, eggs, organ meat, high-protein yogurt.
• Three fist-size portions of any vegetable or fruit, except for potatoes, sweet potatoes, and corn (battered and/or fried vegetables won’t count, either). 
  • You can definitely eat potatoes/sweet potatoes/corn (they are rich in nutrients), but they will not count toward your vegetable goal for the day.

Week 3: Add More Fruit & Veggies!Monday through Friday this week, you are challenged to eat:

• Two fist-size portions of the following protein options: poultry, pork, beef, fish, eggs, organ meat, high-protein yogurt.
• Four fist-size portions of any vegetable or fruit, except for potatoes, sweet potatoes, and corn (battered and/or fried vegetables won’t count, either). 
  • You can definitely eat potatoes/sweet potatoes/corn (they are rich in nutrients), but they will not count toward your vegetable goal for the day.

Week #4: Even More Protein!Monday through Friday this week, you are challenged to eat:

• Three fist-size portions of the following protein options: poultry, pork, beef, fish, eggs, organ meat, high-protein yogurt. 
• Four fist-size portions of any vegetable or fruit, except for potatoes, sweet potatoes, and corn (battered and/or fried vegetables won’t count, either). 
  • You can definitely eat potatoes/sweet potatoes/corn (they are rich in nutrients), but they will not count toward your vegetable goal for the day.

—-
Why We Chose These Options:

• After years of working with nutrition clients, Mel discovered that most new nutrition clients actually under-eat healthy vegetables and fruits, and many do not consume enough protein (most nutrition resources quote a protein need of .7-1.0g of protein/lb. of bodyweight per day). 
• The protein sources that we chose for the challenge provide the most complete source of all amino acids, are not processed, and do not include large quantities of other macronutrients (carbohydrates and/or fat). If you are vegetarian or have a dietary restriction that precludes this parameter, please email us!
• Vegetables are an amazing source of vitamins, minerals, and fiber and help your body function at its best.
• We chose the challenge days to only be on Monday – Friday. These days are typically more structured for folks than weekends, which will allow for greater success.
• For the high-protein yogurt to qualify, it must have over 20 grams of protein for your serving and less than 10 grams of sugar. Check the nutrition facts on the back of the yogurt container.