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Week #4 Guide2019-01-31T21:41:40+00:00


Bonus week is your week to play catch up, help your tribe members or take on one or more of our Bonus Challenges. If you didn’t conquer a challenge or two this month, you may choose to continue working on that challenge; however, if you feel like you can handle it, take on a Bonus Challenge or two or three. There is no organized Tribal Challenge this week, but you are encouraged to pitch in and help someone from your tribe who is struggling with a challenge. The world is your oyster this week!

If you decide to continue working on a previous challenge, you can refer back to the weekly guides here:


No foods with added sugar this week.

You may think you are being sly by sneaking around the no sugar containing beverages challenge this month by ingesting them in solid form. This is where your slyness catches up with you. Your Bonus Nourish Challenge this week is to do away with added sugar altogether by not eating foods which contain added sugar.

Sticking with whole foods with minimal processing and as few ingredients as possible will help you avoid sugar. Read nutrition facts and ingredient labels to help you determine if a food contains added sugars.

Nutrition facts labels list the total amount of sugar per serving but don’t differentiate between natural sugars and added sugars. Whole foods like fruit will contain natural sugars. Read ingredient lists and avoid foods with hidden names of sugar, such as ingredients that end in “sugar” or “syrup.” A few names of added sugars include:

  • Agave nectar
  • Barley malt
  • Molasses
  • Cane juice crystals
  • Cane juice
  • Caramel
  • Sweetener
  • Fructose
  • Dextran
  • Honey
  • Maltodextrin
  • Sorghum

You may consider using Stevia or Monk Fruit if you need to add a little taste of sweetness to your food.


Already A More Water, Less Sugar Master? Consider the Advanced Track


Keep a Gratitude Journal each day this week.

Simply jotting down three to five things we are grateful for each day has been shown to improve sleep, self-esteem and physical and psychological health. Before you go to bed this week, write down three things you are grateful for, and think on those things as you fall asleep.


Already A Sleep Master? Consider the Advanced Track – Sleep Better


Spend no more than half of your day sitting.

Each day this week, be sure that you are standing or moving at least as much as you are sitting. An easy way to do this is to alternate sitting and standing every 20 or 30 minutes.


Already A Move More Master? Consider the Advanced Track – Move More