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Demand More of Yourself Challenge! Week Six

by Olivia Furlow

Week Six Nutrition Challenge….

No Junk Food.


  • No Candy
  • No Chocolate 
  • No Ice Cream
  • No Cookies
  • No Pastries 
  • No Cake, Donuts or Muffins 
  • No Soda
  • No Chips 
  • No Junk Snacks
  • No Fast Food
  • No Fried Food

Have a reason. 

Why do you want to quit eating junk food? Have a reason to quit. Write it on a piece of paper and put it where your junk food is usually stored.

Make a plan.

What food will you eat? What will you cook? What will you eat at work? Make a plan….grocery list, schedule…

Take action.

If you want to change, do something about it. Go to the grocery store and shop the perimeters. Cook your food. Prepare meals for work. If the fridge is empty or if you don’t take food to work, you’ll end up eating junk.

Know your trigger foods.

Whether you’ve got a sweet tooth for chocolate or love salty treats like chips or pretzels, know the foods that send you down the spiral of junk food binging. Keep them out of the house. If fatty, salty, sugary foods are staring at you and calling your name, you’re more likely to eat them. Many of our favorite snacks and sweets are strategically developed by food manufacturers to be made with the “perfect” amounts of added sugar, salt, fat, and other chemicals designed to make us want more. The less junk food you eat, the less you want. 

Gross yourself out.

One surefire way to consume less processed food is to learn more about what you’re eating. Here’s a few that will make you cringe….

Coca Cola can be used as an all-purpose cleaner because it has a high amount of citric acid in it. Can you imagine what this can do to your insides?

A frosty from Wendy’s contains 14 ingredients. Say what?! I thought milkshakes were just milk and ice cream. 

“Natural” vanilla, strawberry, and raspberry flavoring comes from a beaver’s anal gland. It’s used in some ice cream, yogurt, gelatin, fruit flavored drinks, and candy.

Sodium Bisulfate is a chemical used to extend shelf life in chips and other snacks. It’s also used in toliet bowl cleaner.

Titanium dioxide, paint pigment, which is commonly used in paints and sunscreens. Is also found in many salad dressings, coffee creamers and cake icing so they are whiter in appearance.


Week Six Mindfulness Challenge….

Stop “shoulding” on yourself and others!   


There’s not much weight someone can carry on their shoulder’s than when they say…”I should…” It implies that you are doing something wrong or not living up to certain expectations. Shoulding on one’s self could mean doing what you think others expect you to do. Doing the “right” thing despite what your hopes, your conscience, what you want, and your gut are telling you. If you do what you think you “should” do, and if you don’t do what you should, you feel guilty. Guilt is anger directed at ourselves because of what we did or did not do.

Replace “I should” with “I choose.” A choice leads to action. It’s amazing how much more powerful and in control of your life you’ll feel when you start choosing instead of shoulding.

Now let’s be clear. I’m not suggesting you become a selfish jerk in your quest to quit shoulding on yourself. Sometimes doing what you should means doing the honorable thing. We all have duties and responsibilities we have to fulfill even when we don’t feel like it. It will take some judgement and wisdom on your part to balance doing what you should and doing what you choose.

Pay attention to how much “should” runs your life. Take some inventory of your life and notice how much of your motivation is based on “should.” You may even notice how often the word itself comes out of your mouth when it comes to your own actions and your thoughts or conversations about or with others. It starts with awareness. Just like you can’t get what you want until you know what you want, things won’t change unless you realize it’s happening, right? The more you’re able to notice this, the easier it will be to alter it.

When it comes to shoulding on someone else, change “should” into “I wish” or “I’d prefer” and see what happens. It’s obviously not just the word “should” that creates the problem, it’s the demanding “should.”

Have you ever been “should on?” I don’t like it when other people “should on” me, so be aware when you “should” on others. It goes back to kindergarten…treat others as you would want to be treated. It’s just not nice to “should on” others or to have others “should on” us.

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