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Weekly Nutrition Challenge

Hey hey!

nutrition challenge

I’ve been thinking about doing something a bit differently lately…

I know that can be scary, but this is going to be fun.

Every Monday, for the next 10-12 weeks, I am going to share a Challenge with you.

Some weeks may be nutrition related, others may be exercise/workout related and some may be more ‘mental.’

I’ve been in this game for quite some time and I know Monday is usually the day when people either,

A) Feel guilty about the weekend and want to ‘fix it’ on Monday (every Monday is New Year’s in the fitness/diet world), or…

B) After taking it easy over the weekend in terms of workouts and letting their nutrition habits relax a bit, are ready to do something different on Monday. 

I don’t know which group you fall under, but I feel pretty comfortable assuming you’re in one camp or the other.

Because of that, I thought it would be fun to start every week with something that’s a type of Challenge to either help get you back on the wagon, or give you something new to focus on.

Most of these aren’t going to be overly difficult or freaky (although a couple may be!).  They’re going to be something that will get you to focus more on what you want and help you focus more on what you’re doing.

All too often we go through this whole ‘fitness game’ mindless.  We don’t think about what we’re doing and don’t think about what we’re eating and these are going to be things that help you focus a bit more on the moment.

Sound good?


Okay, this week’s challenge is going to be nutrition related and it’s actually two-fold. 

First, I want you to eat the following 3 high fat foods MOST days this week (click here for the list of healthy high fat foods).  You don’t have to eat them on a daily basis, but try to work at least 2 into your daily diet – and ideally focus on the replacement of a bad fatty food, or if you aren’t good about eating healthy fats, simply adding them to your routine.

To see the 3 high fat foods I want you to add, click here for the list of healthy high fat foods.

pistachios are a great weight loss food

Pistachios are a great weight loss food

The second part of the Nutrition Challenge is fruit-related.

I want you to eat 3 types of fruit you don’t normally have.

Again, you don’t have to eat 3 different types of fruit on a daily basis, but shoot for 2 every day.

This does NOT mean I’m asking you to only eat 2-3 servings of fruit on a daily basis because I think you should be eating more than that – GOOD fruit…grapes and oranges don’t count.  There’s nothing wrong with them, but they don’t count for this Challenge.

These have to be HIGH QUALITY fruits that you don’t ordinarily eat.

Do you normally eat apples, pears and pineapple on a regular basis?

Keep eating them, but also try adding blueberries, raspberries and papaya.

Those 3 are loaded with nutrition and all have their extra special benefits.  All berries are “super foods” and the papaya is great for your skin (amongst other things).

Maybe try a different kind of melon or something a bit more exotic that can only be found at specialty grocery stores.

Are those going to be a bit more expensive?  Maybe, but you don’t have to eat a ton of them, nor should you.

It doesn’t even have to be a full serving, a 1/2 serving is fine.blueberries are a great food to help you lose weight

Some other great options are:

  • Strawberries
  • Kiwi
  • Grapefruit
  • Prunes
  • Cranberries
  • Apricots
  • Pears
  • Apples
  • Pineapple

One quick note:  Juices are NOT okay, unless you’re taking the fruit and putting it into a blender/juicer yourself, or you witnessed, with your own two eyes (or one…), someone physically putting the fruit into a juicer.  This means absolutely, positively NO store-bought juices.

None…nada…zero…zilch.  Don’t ask because if it doesn’t meet those two above stipulations, the answer is no.

All I’m Challenging you with is to branch out of your ordinary eating routine and try something new. 

We  tend to get stuck in eating ruts, which I sometimes call routine, and that’s usually a good thing because it keeps us on the straight and narrow, but…

…Just like switching up your workout routine and trying something new from time-to-time, having someone tell you to add a different ‘good’ food to the mix is helpful.

It forces you to add quality nutrition and break out of an eating rut.

Easy enough, right?

So there are you first 2 Nutrition Challenges.

1) Add these 3 high fat foods (click here for the list), and…

2) Eat 3 types of fruit you’re not used to eating.


Now rock on with your bad self!

If you have any questions, don’t hesitate to ask!  I’m here to help


P.S. – I’m just putting the finishing touches on next month’s Workout Of The Month and it’s going to be awesome. It’s all about Dumbbell Complexes and if you’ve never done one, you’ll be in for a treat because these puppies are great at increasing your metabolism quickly and helping the fat almost fall off your body.  Good times!  I’m actually looking forward to filming these videos 🙂

If you’re a member, look for that in the next week or two and if you’re not a member, and want to get in on the fun, and still grab this month’s Workout Of The Month and magazine, click here to get started.

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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© 2015, ELS Wellness, Inc. and Ed Scow

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