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Demand More of Yourself Challenge! Week Four

by Olivia Furlow

Week Four Nutrition Challenge….

Breakup with refined grains!

Refined grains include white rice, white bread, regular white pasta, and other foods that have been made with white flour, including many cookies, cakes, breakfast cereals, bagels, pancakes, waffles, crackers, and snack foods. 

Eat whole grains, steel-cut oatmeal, rye, couscous, flaxseed, bulgur, millet, barley, spelt, wheat berries, buckwheat, amaranth, quinoa, and brown or wild rice.

When you bake, replace the flour with nut or seed meals such as almonds, cashews, coconut and flax. They can also be used for breadings on meats and seafood.

Refined grains are found in the majority of all processed foods, which makes sense because they are inexpensive, shelf stable, and easy to manufacture.

They are quickly digested into simple sugars and absorbed into your bloodstream. This can cause blood-sugar levels to spike and then quickly crash. These rapid swings in blood sugar can drain your energy and leave you feeling moody and tired. Choose whole grains for long lasting energy that will fueled for hours. 

P.S. Don’t overdose on the growing market of the trendy gluten-free foods that food companies are marketing as alternatives to wheat flour. Unfortunately, potato flour, rice flour and tapioca starch, digest even faster than wheat flour and may exacerbate many of the health issues they claim to avoid. Many gluten-free goods lack fiber and deliver a megadose of sugar. Tread lightly when it comes to gluten-free products.


Week Four Mindfulness Challenge….

Each day, clean up or “declutter” one space in your life.


The space can be physical, like a desk or closet, or something like digital decluttering, like cleaning out your email inbox or unused apps on your phone.

Physical clutter leads to mental clutter. First of all, clutter bombards the mind forcing the brain to work overtime. Physical clutter signals to the brain that there’s always something else that needs to be done, which is mentally exhausting. As you declutter your physical space you’ll discover that your mind is also decluttered.

You could pick a large project, like your garage, and tackle a small part of it each day. Or smaller tasks that won’t take long to clear up but have been avoided because of procrastinating. 

When your spaces are clear, new paths can open up. Waking up and living in an uncluttered reality can provide a sense of calm and leave room for creativity and being more productive! 

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