28 Day Challenge: Week Two

Congratulations, you survived the first week of the 28-Day Challenge! It wasn’t that hard, was it? We hope we have convinced you that these small changes aren’t too difficult to make. Now don’t forget to keep taking your MVI, Omega 3, and probiotic as we move on to the next week. (If you still need to download the 28 Day calendar or need more 28 Day Challenge info, click here).

This week, the dietitians challenge you to drink more water and to increase your daily fiber intake. First, let’s talk about the importance of staying hydrated and drinking enough fluids. Did you know that the human body is approximately 50% water and humans can only survive a few days without consuming any water? Did you also know that you can get water from drinking it, but you can also get it from foods you eat? Humans get roughly 20% of their daily water intake from the different foods they eat throughout the day. Maintaining good hydration can be hard because each person has different fluid requirements, but the side effects of dehydration are debilitating. For example, studies have found that dehydration can impact cognitive function like concentration, short-term memory and alertness. Also, staying hydrated can also help to keep you regular and prevent constipation. However, determining the right amount of fluids to stay hydrated can be a difficult task and each individual person has different fluid requirements. Fluid status also depends on the temperature, environment, physical activity and health status.

So how do we determine how much fluids we truly need to maintain a healthy life? You’ve probably heard to drink when you’re thirsty and that ensures appropriate hydration. Nine times out of ten, you’re already dehydrated when you start feeling thirsty. What we recommend is trying to drink one 8 oz glass of water every hour. Drinking this frequently meets the problem at the source and prevents any signs or symptoms of dehydration.

We also challenge you to increase how much fiber you eat each day. The current recommendation for total fiber intake is 38 grams for men and 25 grams for women. Fiber is a crucial component for any healthy lifestyle for several reasons. First, fiber is digested much slower than processed grains, and thus is more filling and more likely to keep you full for hours to come. If you're trying to manage your blood sugar levels, a high fiber diet can also help to regulate spikes and drops in blood glucose levels. A high fiber diet has been found to help keep you more regular and reduce transit time from the stomach to the large intestines, which can help lower risk of constipation. Further, research has shown that a diet high in fiber and whole grains can actually help lower the risk of cardiovascular disease through lowering LDL (bad) cholesterol and triglycerides. These are just a FEW of the benefits associated with a high fiber diet!

 
So this week, focus on drinking zero calorie beverages such as water, sparkling water, coconut water and unsweet teas to help keep you hydrated! Also, don’t forget those high fiber foods like whole grain breads, whole grain tortillas, whole grain pastas, high-fiber bars, beans, legumes, fruits, vegetables and more! Increasing your daily fiber intake can have lasting benefits, especially for those with diabetes or those looking to manage blood sugar levels. 

P.S.- Make sure you've entered to win one up to $500 in prizes and don't forget to spread the "health" by sharing your 28 Day Challenge commitment with friends. For each friend that clicks on your post and enters, you'll score an extra entry toward our $500 grand prize drawing! Enter or share your entry by clicking here. Good luck!