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FOOD IS FUEL NYC

HABIT24

PRIORITIZED LIFESTYLE
CHALLENGE

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PRIORITIZE HABITS - LIMIT RESTRICTION 

RESTRICTION LEADS TO REBELLION

24 days committing to HABITS, not restriction, for long term health and today’s body composition goals

Competing with others for a $$$ cash prize 

- win and double your money - 

Learning together and supporting each other

Guided by me to keep you accountable and make nutrition easier for your busy lifestyle

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YOUR GUIDELINES:

 

  • You must be able to weigh food as a standalone or unprocessed item, it does not matter if the item is cooked, canned, frozen, or fresh.

  • You cannot count fruits, vegetables, or protein in processed or packaged foods. Potatoes as potato chips, meat in pre made chili, peas in a chicken pot pie, protein in a burrito, stir fry apples in apple pie, do not count.

  • Dried fruit/vegetables and juices do not count toward the total.

  • With that said, you can count fruit, vegetables, or protein you weigh BEFORE making a recipe applied to the serving your consume (ex: homemade chili, ingredients in smoothie)

  • Canned items are ok if in water and/or spices only and weighed drained.

  • Refuse (peels, cores, or skins) that are no consumed should not be included.

  • The expectation is that you weigh and measure at home, work, etc. The more you weigh the more you’ll be able to eyeball and the less you’ll weigh it. A usual salad you order at work can be deconstructed and weighed early on and then eyeballed later. Use a restaurant’s website nutrition info where available; most dine in restaurant vegetable portions are ~2.5-3.0 ounces and protein portions are 6-8 ounces. Fast casual restaurant portions are 3-4 ounces based on food cost.

  • Do not worry about the oil contribution when weighing cooked items.

 

 

You can cheat any diet or system:

when in doubt, do not count it.

  • Four simple HABITS to complete each day for long term health and body composition goals

  • Rack up points for the daily HABITS you achieve, without expecting perfection

  • 2 points for each HABIT completed + chance for bonus points to get yourself ahead of the group while improving your health even further

  • Daily nutrition tips and reminders to keep you focused right to your email and phone

  • Deeper evidence based nutrition guidance available each day when you need more… or don’t

  • Community chat in our private online platform to answer your questions - keep you motivated

  • Get involved each month to keep your HABITS aligned with your goals or hop in once to jump start your lifestyle.

ACCOUNTABILITY & COMPETITION:

Your daily HABIT24 tally to give credit too all that you’re prioritizing… as well compete against others in the challenge for your cash prize ($96 = $4 per day for prioritizing your habits)

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THE CHALLENGE SIMPLIFIED:

  • Eat 24 ounces (oz) of fruits and/or vegetables, by weight, a day.

  • Eat 24 ounces (oz) of lean protein, by weight, a day.

  • Drink 24 fluid ounces (fl oz) of water four times, per day

  • Move 2400 steps four times, per day.

 

SIMPLE GUIDELINES & THOUGHTS:

  • Restriction Leads to Rebellion. No foods are restricted during HABIT24, but only whole fruits, vegetables, and proteins count towards the 24 oz totals. These are to be prioritized - eaten first.

  • Why? It cuts to the main habits we want to build. Get you clear on optimal "servings" of fruits, veggies, and proteins that are associated with increased satiety/fullness, better health, performance, and body composition goals.

  • These habits are ones to maintain and revisit  at any point in your life with or without targeted goals. When things get tough - you will always fall back on your habits.

 

BENEFITS:

  • HABIT24 allows for food preferences, allergies, and personalization (fasting, high fat, paleo, keto, etc.)

  • It promotes high-quality food choices by pushing out less beneficial choices.

  • It allows imperfection in the lifestyle diet and promotes mindfulness as it progresses.

 

LIMITATIONS:

  • Following these habits does not inherently lead to body fat loss or lean body mass goals.  There are nuances.

  • It’s not personalized at the start - it promotes eating habits and food choices that you develop overtime.

  • It still requires you to be mindful of portions and hunger cues.