Registration is underway! Just 5 days left to sign up for 8 weeks of forming great habits, that in turn, will result in lifestyle change for the better. We are excited to offer 2 Challenges- the Original and the new PLUS Challenge that we designed to take your health and wellness to the next level. Please visit the HHC tab on this website for details!
We have fielded some questions, and would like to share the answers/clarification here:
Is alcohol restricted on the HHCs?
No. The only food restrictions are the ones you see listed. Actually, beyond the sweets, snacks, and sugary/caffeinated/soda drinks, we aren't restricting your foods. Just asking you to add in the healthier ones.
That said- in keeping with the spirit of the HHCs, we encourage you to consume alcohol, and other foods and beverages in moderation. If you are one who is seeking weight loss, be aware that you can easily "drink away" any progress you make due to the high caloric content of alcohol, juices, etc.
"Is a sport drink OK during/after my workout?"
Yes. If your cardiovascular workout lasts 60 minutes or longer and/or if you are exercising at a high intensity, please feel free to use a sport drink as part of your fluid replacement or supplementation during your exercise. GU, gels, sport beans- whatever. Use them as needed during those long workouts. Remember to take in adequate water before during and after exercise in addition to any supplements you choose. Chocolate milk is a simple, but effective post-workout recovery drink. We highly recommend it! Keep it to 16 ounces or less of one that is 1% or skim milk.
Just a reminder: The 64 ounces of fluids we require daily, are a baseline. If you are exercising for long periods of time, if it is very warm - either the daily temperature outside, or where you are working out, if you sweat a lot, if you are very thirsty following your exercise sessions, or notice that you lose more than a pound during a workout, you need to replace fluids in addition to those you are counting in your regular daily totals.
What about baked goods? I want to use a recipe that makes "X" healthier. Can I do it without using a "freebie?"
If the recipe is at least half whole grain, contains little or no fat, or uses healthier fats like olive oil (or uses beans, dates, bananas, applesauce or pearsauce as a sweetener or fat replacement), and uses low glycemic options for sugars- like agave nectar or uses less refined, more natural sugars like brown rice syrup, maple syrup, or honey, then it's OK. That kind of a recipe is far healthier than its traditional counterparts. Based on the criteria above, it will contain great protein and fiber that would be heathy additions to your diet.
We are targeting refined sugars- granulated sugars, brown sugar, High Fructose Corn Syrup, etc., and white flour, enriched flour, unbleached enriched flour, butters, hydrogenated oils... These foods are "high cost, low return foods." The ingredients that baked goods are traditionally made of are devoid of nutrients, and when added together, create foods that are high in calories, but give us little good in return. The sugars have a negative effect on our overall health, in part, by increasing inflammation in the body. That can lead to or exacerbate numerous health issues like arthritis, fibromyalgia, skin health, low energy levels, etc. These food also contribute to weight gain.
A brownie mix combined with applesauce instead of oil is better than the regular method, but on this Challenge is not OK as a regular part of your weekly eating. The same holds true for Weight Watchers desserts, Snack Wells, etc. Unless they say "whole grain" on the packaging, they still contain white flour and typically also contain lots of sugar. You may consume these kinds of sweet treats as a freebie. They would be great choices!
The rules about savory snacks- crackers, chips, etc. are similar to the guidelines for sweets. Choose whole grain options. Choose lighter options or ones that are baked instead of fried. It's all about leaving the traditional sweets and snacks and moving towards healthier options.
Even if you've found some great ways to incorporate healthy versions of some of your favorite sweet and savory snacks, you should still consume these items in moderation.
We have fielded some questions, and would like to share the answers/clarification here:
Is alcohol restricted on the HHCs?
No. The only food restrictions are the ones you see listed. Actually, beyond the sweets, snacks, and sugary/caffeinated/soda drinks, we aren't restricting your foods. Just asking you to add in the healthier ones.
That said- in keeping with the spirit of the HHCs, we encourage you to consume alcohol, and other foods and beverages in moderation. If you are one who is seeking weight loss, be aware that you can easily "drink away" any progress you make due to the high caloric content of alcohol, juices, etc.
"Is a sport drink OK during/after my workout?"
Yes. If your cardiovascular workout lasts 60 minutes or longer and/or if you are exercising at a high intensity, please feel free to use a sport drink as part of your fluid replacement or supplementation during your exercise. GU, gels, sport beans- whatever. Use them as needed during those long workouts. Remember to take in adequate water before during and after exercise in addition to any supplements you choose. Chocolate milk is a simple, but effective post-workout recovery drink. We highly recommend it! Keep it to 16 ounces or less of one that is 1% or skim milk.
Just a reminder: The 64 ounces of fluids we require daily, are a baseline. If you are exercising for long periods of time, if it is very warm - either the daily temperature outside, or where you are working out, if you sweat a lot, if you are very thirsty following your exercise sessions, or notice that you lose more than a pound during a workout, you need to replace fluids in addition to those you are counting in your regular daily totals.
What about baked goods? I want to use a recipe that makes "X" healthier. Can I do it without using a "freebie?"
If the recipe is at least half whole grain, contains little or no fat, or uses healthier fats like olive oil (or uses beans, dates, bananas, applesauce or pearsauce as a sweetener or fat replacement), and uses low glycemic options for sugars- like agave nectar or uses less refined, more natural sugars like brown rice syrup, maple syrup, or honey, then it's OK. That kind of a recipe is far healthier than its traditional counterparts. Based on the criteria above, it will contain great protein and fiber that would be heathy additions to your diet.
We are targeting refined sugars- granulated sugars, brown sugar, High Fructose Corn Syrup, etc., and white flour, enriched flour, unbleached enriched flour, butters, hydrogenated oils... These foods are "high cost, low return foods." The ingredients that baked goods are traditionally made of are devoid of nutrients, and when added together, create foods that are high in calories, but give us little good in return. The sugars have a negative effect on our overall health, in part, by increasing inflammation in the body. That can lead to or exacerbate numerous health issues like arthritis, fibromyalgia, skin health, low energy levels, etc. These food also contribute to weight gain.
A brownie mix combined with applesauce instead of oil is better than the regular method, but on this Challenge is not OK as a regular part of your weekly eating. The same holds true for Weight Watchers desserts, Snack Wells, etc. Unless they say "whole grain" on the packaging, they still contain white flour and typically also contain lots of sugar. You may consume these kinds of sweet treats as a freebie. They would be great choices!
The rules about savory snacks- crackers, chips, etc. are similar to the guidelines for sweets. Choose whole grain options. Choose lighter options or ones that are baked instead of fried. It's all about leaving the traditional sweets and snacks and moving towards healthier options.
Even if you've found some great ways to incorporate healthy versions of some of your favorite sweet and savory snacks, you should still consume these items in moderation.
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