Do Not Drink Soda, Diet-Soda, or Drinks with High-Fructose Corn Syrup
Why no sugary drinks?
A handful of studies prove that sugar-sweetened drinks are directly associated with increase in obesity and diabetes. Sweet drinks contain a ton of sugar and it is frequently disguised as either fructose, sucrose, dextrose, or corn syrup. All of these sugars are very unhealthy, and as it flows through your bloodstream it raises your blood sugar drastically. A spike in your blood sugar can lead to a response of insulin to try and restore the balance, but if this happens on a consistent basis then the chances of facing type II diabetes are very high.
Why not Diet Soda?
Sugar-free soda contains artificial sweeteners which are equally as unhealthy. It consists of aspartame which tricks your brain into thinking you’re hungry, which can lead to overeating.
What Are the Benefits of Not Drinking Soda? – Learn more about it here.
6 Health Benefits of Not Drinking Soda – Read more here.
10 Tasty Soda Alternatives – Read more.
MEDITATE FOR 21 Minutes Everyday
In the previous weeks, we’ve challenged you with fitness and nutrition challenges to start a healthier lifestyle. This week’s challenge focuses on another significant factor in wellness – mental health.
Did you know high levels of stress actually increase blood pressure? And as we all know, an increase in blood pressure greatly increases your risk in heart diseases. Relieving stress is a good way to decrease your risk and it’s as simple as meditating.
According to Jain principles, a Samayik can be done to obtain tranquility, serenity, and mental equanimity. So this week, we challenge you to meditate for 21 minutes every day (or do a Samayik)
Suggested Reading: JAINA – Learn more about Samayik, why to do it, and how to do it.
WALK A TOTAL OF 10 MILES
Walking is great for your mental and physical health! It’s important to consistently increase your heart rate and walking is one of the easiest ways to a healthier heart!
In this challenge you can distribute your 10 miles according to your preferences. Example: You can walk 2 miles/day for 7 days or 3-4 miles one day and adjust it accordingly.
We suggest pairing up with a walking buddy. Research indicates that working out with a friend or family member not only makes fitness more enjoyable, it also helps you stay on track and maintain your exercise goals.
Also, don’t forget to use your pedometer. It will help keep track of just how many steps you take!
Do Not Eat Any Fried Foods
In this challenge you must avoid eating any fried food for this entire week. Many of your favorite recipes can be modified from frying to baking or sautéing using very little or no oil.