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Nutrition Challenge

Quarter 1: 1/6/20 - 2/7/20

Rethink that Drink

By Renell Ford, RDN, LD

Purpose: To be more mindful about liquid intake from high calorie/sugary beverages and increase daily water intake. 


How to enter: $10 buy in, due to Derek by 1/9/2020 (all proceeds will go to gym improvements i.e. the floors, equipment, events)  

Prize: Winner will get to pick an apparel item in the gym or the online store.

How to play: The challenge will be based off a point system, see instructions below:

  • Negative 1 point per every serving of high calorie/sugary beverage a day (anything more than 15 calories per serving i.e. soda, alcohol, beer, wine, juice, sweet tea, Gatorade)

  • Plus 1 point per day for every 64+ oz water consumed- limit 2 points per day, no extra points for anything over 128 oz

  • Plus 1 point per day for each WOD attended and/or 3 miles bike, 1 mile run, 2,000 meter ski erg, 2,000 meter row


Tracking: You will track your own points on the nutrition whiteboard at the gym

Questions: Direct them to Renell 

Next time you reach for a beverage to quench your thirst, give it a good once over first. It might be a little shocking, but the average American consumes approximately 400 calories per day from sugary drinks. This adds up to a whopping 146,000 calories per year. To put that in perspective, an average runner would need to log somewhere around 1,400 miles just to burn those calories! If we were to convert this to pounds, that would equal 49 pounds; probably more than your New Year’s resolution weight loss goals.

One simple method to accelerate weight loss is to eliminate sugary beverages completely from your daily diet and replace it with...that’s right.... WATER. Water not only supports a healthy weight, it is necessary for you to survive. Just think about it; your body weight is approximately 60 percent water. But why does your body need so much water? Below are a few examples of what water does for your body:

❖ Regulates your body temperature
❖ Keeps tissues, like those in your mouth, moist 

❖ Maintains organ and brain function
❖ Protects your joints and spinal cord
❖ Aids in digestion
❖ Removes waste and toxins from the body
❖ Aids in exercise recovery
❖ Produces a youthful appearance
❖ Strengthens the immune system
❖ Lastly, keeps you hydrated

How much water do you need? The magical answer is...... it depends. Factors may include your current health status, weight/height, activity level, weather climate, caffeine/alcohol intake and many others. However, a good rule of thumb is to consume a minimum of 64 ounces of water daily; but pay attention to your body. If you’re thirsty, drink more! If your urine is not a clear/light yellow drink more! If you sweat a lot, drink more! If your lips are dry, drink more! Some people even experience headaches due to inadequate water consumption.

Building the habit of consuming adequate amounts of water daily can be difficult, but here are some tips:

  • Track your daily water intake- a great app for this is My Water Balance

  • Carry a water bottle everywhere you go- I recommend the Hydro Flask water bottle 

  • Set reminders to drink up!

  • Swap water in for other beverages, especially at restaurants

  • Flavor your water with things like herbal tea, extracts or zero calorie flavor mixes

  • Or my favorite, infused water. Infused water is a tasty option for those who are bored of plain water and is great hydrating alternative to sugary beverages.

How to Make Infused Water:

1. Pick a Fruit and/or citrus
2. Pick a Herb/Veggie
3. Once your ingredients are picked, wash them thoroughly
4. Muddle ingredients in the drink container to release more flavor

5. Pour water over muddled ingredients and mix/shake together

6. Enjoy!

Here are some of my favorite flavor combinations:

❖ Strawberry, Lime, Cucumber 

❖ Watermelon, Lemon, Ginger 

❖ Blackberry, Orange, Mint
❖ Grapefruit, Rosemary

❖ Blueberry, Lavender
❖ Strawberry, Lemon, Basil
❖ Grapefruit, Orange, Cucumber 

❖ Raspberry, Rose petal
❖ Blueberry, Cucumber


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