Wellness Challenge Guidelines
- 2 “Cheat Meals” a week; NO Fast Food unless it’s a cheat meal
- Minimum water intake should be 1/2 your body weight in ounces daily (64 fluid oz = 1 Gallon)
- No fried food; only baked, grilled, blackened, or barbequed. Use of an airfryer is okay
- Limit the following veggies: potatoes, corn, yams, and peas
- Limit starches to breakfast or lunch. Starches to avoid: white bread, cereal, white rice, and white potatoes
- No juice or soda; almond milk is allowed
- No bread unless it’s cauliflower or Ezekiel bread
- Portion healthy chips using snack bags
- Exercise 3 days a week for 30mins
- Try to have dinner by 7pm daily
Take weight measurements, blood sugar, and blood pressure for comparison.
Read the labels. Daily sodium intake per America Heart Association is 1,500 milligrams daily. Sugar intake for men is 37.9 grams (9 tsp) and 25 grams (6 tsp) for women.