Lurong Living Challenge
*The challenge begins January 15th, 2018 at 12:00 AM EST and ends February 18th, 2018 at 11:59 PM EST.
Congratulations on taking the first step towards a healthier you! This real food challenge will help you to meet your physical goals as well as to educate you on proper nutrition. By making small changes to your current lifestyle, you can make a big difference! While you are doing this challenge, make sure to listen to your body and be mindful. There are a few different options this year, but whatever you choose there a few consistent principles for success.
BEFORE YOU BEGIN
Let's take a moment and reflect. Why am I interested in this challenge? Weight loss? Feeling better (More energy)? Muscle gain?
Whatever the reason, remember these needs / goals should be long-term and life long endeavors so as we explore the changes that may present themselves let's be open to said change. I always remind myself that my my knowledge, actions, and discipline have arrived me to this point. So, if I hope for better results (with anything) I must increase my knowledge, efforts, and / or discipline in those areas. Hence, the challenge.
OUR APPROACH
Lurong Living Challenge Series Resolution 18
- Minimize processed foods. You can greatly improve your diet and clean it up in a snap by cutting back on processed and packaged foods, which can be full of sodium, added sugars and ingredients we can’t pronounce. Certain packaged foods, like plain yogurt and pre-washed salad greens are a healthy part of a clean-eating diet. It's the foods with a long-list of ingredients or that you could easily make yourself at home that you should think about cutting down on. Try cooking up a stir-fry at home instead of getting takeout, or making homemade chicken rather than stopping by Chic-fil-a.
- Reduce our sodium intake. Americans typically eat 1.5 times the recommended sodium limit of 2,300 mg. According to new research, the average restaurant meal at a full-service restaurant delivered more than 3,500 mg of sodium (yikes!). That’s why cooking healthier meals at home is key to limiting your salt intake. You can boost flavor without reaching for the salt shaker (or at least use less salt) by using herbs and spices and adding vinegar or citrus to foods. Try a squeeze of lemon on fish or chicken, a drizzle of balsamic vinegar and olive oil over salad, or dried herbs like oregano and rosemary in soups. And choose fresh fruit and vegetables or unsalted nuts to snack on, rather than packaged salty snacks.
- Increase our vegetable intake. Most Americans fall short of reaching the average recommended daily amount of 2½ to 3 cups of vegetables—which means they’re missing out on key vitamins, minerals and fiber. To help you get enough, add them to sandwiches, pastas and stir-fries. Try starting your day with vegetables at breakfast and be sure to add veggies to your dinner tonight.
- Reduce our sugar intake. Most of us eat far too many added sugars. The easiest way to clean up sugars in your diet is to limit obvious sources of sugar like soda, juices, candy and baked goods. But don’t stop there—healthy foods like yogurt, tomato sauce and cereal can be “sneaky” sources of added sugars. Spend some time today reading labels. Choose plain or no-sugar-added varieties of your favorite foods, and check the ingredients to make sure sugar either isn’t listed at all, or is listed toward the bottom of the ingredient list.
- Drinking clean. Eating clean also means drinking clean. You can still have some alcohol if you want—but stay within the recommended daily limit of one drink for women and two for men. One drink equals 5 ounces of wine, 1½ ounces of liquor or 12 ounces of beer.
BEFORE YOU BEGIN
Let's take a moment and reflect. Why am I interested in this challenge? Weight loss? Feeling better (More energy)? Muscle gain?
Whatever the reason, remember these needs / goals should be long-term and life long endeavors so as we explore the changes that may present themselves let's be open to said change. I always remind myself that my my knowledge, actions, and discipline have arrived me to this point. So, if I hope for better results (with anything) I must increase my knowledge, efforts, and / or discipline in those areas. Hence, the challenge.
OUR APPROACH
Lurong Living Challenge Series Resolution 18
*Please read the rules before signing up.
The Lurong Living Resolution Challenge combines nutrition, fitness, lifestyle, and accountability in a fun and engaging nationwide competition. It is built for those who want to take back control of their lives while improving diet, performance, and confidence. It's a great resource to kick off your healthy eating regimen and gives you a few options a classic diet path or macros focused path and each has 3 levels (starter, pro, and elite). In addition to the challenge we will be meeting on Saturdays to take measurements and discuss our progress, and share tips and recipes. Also, feel free to come up to me and ask any questions. Let's make sure that we're ready for the 15th!
The Lurong Living Resolution Challenge combines nutrition, fitness, lifestyle, and accountability in a fun and engaging nationwide competition. It is built for those who want to take back control of their lives while improving diet, performance, and confidence. It's a great resource to kick off your healthy eating regimen and gives you a few options a classic diet path or macros focused path and each has 3 levels (starter, pro, and elite). In addition to the challenge we will be meeting on Saturdays to take measurements and discuss our progress, and share tips and recipes. Also, feel free to come up to me and ask any questions. Let's make sure that we're ready for the 15th!
Other Resources:
**CrossFit EX, whether through this website, social media pages, or any other materials distributed by CrossFit EX, is intended to provide helpful and informative material. I am not a registered dietitian, nutritional therapist, fitness expert, or medical professional. So, take any advice or other info on here with a grain of salt.The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program. I’m just writing to share the way I live and the recipes I come up with. Everything on this site is based on my own personal experience and views, and is not meant to treat or diagnose any illness.**
- Follow Mary Groover's nutrition blog at: www.anibbleofnutrition.com
- Academy of Nutrition & Dietetics: www.eatright.org
- Recipes/Meal Ideas:
- www.yummly.com
- www.happilyunprocessed.com has some good tips to start eating unprocessed foods
- www.100daysofrealfood.com
- Eating locally: www.localharvest.com
- http://www.thecenterformindfuleating.org/principles - mindful eating resource
**CrossFit EX, whether through this website, social media pages, or any other materials distributed by CrossFit EX, is intended to provide helpful and informative material. I am not a registered dietitian, nutritional therapist, fitness expert, or medical professional. So, take any advice or other info on here with a grain of salt.The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program. I’m just writing to share the way I live and the recipes I come up with. Everything on this site is based on my own personal experience and views, and is not meant to treat or diagnose any illness.**