Thanks so much for participating in Week #1 of the Basal Evolution Challenge. We had a great turnout and I am looking forward to continuing this journey with you! I continue to get some cool prizes and giveaways. 🙂
Hopefully you were able to increase your “label” awareness with all things “Non-GMO’ and “Certified Humane.” If nothing else, you may have realized how difficult it is to find the items. If you are passionate about the labels, please feel free to ask your grocery stores to stock their shelves with those products. Again, there are great resources online at both websites to learn more about the labels.
The Basal Evolution Challenge Week #2 falls all on you.
Basal Evolution Challenge Week #2=
Calculate how much water you should be drinking everyday, and then do it.
Aim for 2 or 3 clear urinations throughout the day. This is a great color chart.
Take your body weight in pounds, divide by two. This gives you a rough estimate in ounces of how much to drink. If you weigh 140 pounds you can aim for 70 ounces (or 8.75 glasses) per day.
Go to this website.
Note: Any exercise will require additional water intake.
Why is water important?
Did you know 2/3 of your body is made of water?
It makes sense that we need to replenish this supply daily, especially if you workout.
See below for all the uses of water in our bodies.
Water helps prevent:
Tiredness, headaches, migraines, muscle cramps, kidney problems, constipation, dry skin, dehydration, and overeating.
Whenever a friend tells me they are feeling tired or have a bad headache, the first thing I ask is if they are drinking enough water throughout the day. 99% of the time, their answer is “no.”
Water also helps weight loss:
Next time you feel that tinge of hunger, drink a full glass of water before eating a snack.
Why? There are three important chemicals (hormones) that help control your appetite.
1. Oxerin 2. Ghrelin and 3. Leptin. For the sake of this argument, we will focus on ghrelin.
Ghrelin is produced in the stomach to tell the brain to “feed you.” It enhances or stimulates your appetite… known as the “hunger hormone.” The levels of ghrelin produced not only affect hunger, but also thirst. Increased secretion occurs before you eat, and it decreases afterwards.
Next time you are hungry in between meals and want a snack, try to drink a glass of water first…this will help ghrelin signals become satisfied and “weakened.” You can also try to drink a glass of water 15 minutes before dinner, this is also known to lower ghrelin in some people.
Recommended steps (as always, pick and choose whatever works best for you!):
1. If you don’t already own a water bottle, buy one!
Water bottle tips: Make sure your bottle is BPA free or a glass water bottle. I found an AWESOME 48 oz Nalgene that I carry with me EVERYWHERE. Similar to this one. Splash guards are necessities for wide-mouth Nalgenes.
I also am obsessed with these. On my “to purchase” list.
2. Bring your water bottle with you everywhere!
It makes it MUCH easier to drink water if you have it readily available.
3. Despite our “clean water report” I am still a huge fan of filtered water. There is a bunch of junk that can seep into our water supply. So buy a water filter if you don’t already have one.
That is is for Challenge #2!
remember your two options for your evolution challenge:
A is the easiest. Pick and choose as you go. B is the path to the prize.
A) Read the post and put the suggested practice into action! Pick the ones you want to use and ignore the ones you don’t!
If you would like to participate for the “final prize” you will need to start racking up the points through your use of…
“likes. shares. posts”
B) 1.”like” (+1) the “Basal Challenge” of the week on facebook to encourage others to try it as well.
2. “share” (+1) the “Basal Challenge” of the week on facebook to encourage others to try it as well.
3. post a picture (+1) and a few words (+1) about your “challenge” experience (on facebook). For example, if the challenge was to “cook more vegetables for dinner this week,” a picture of your dinner plate that has “more vegetables” and a brief summary would count as +2! Individually, a picture or a few words is +1 a piece. You CAN post multiple pictures and/or descriptions during the week (i.e. one weekly challenge can earn you more than 4 points if you post multiple pictures for one challenge. Be sure to relate each picture to the challenge in some way).
If you don’t want to post on facebook, an email with a few words about the challenge (to email@example.com) will be fine and count (+1), as well!
Option B confirms that you participated in the challenge and helps spread the news to others.
The person that liked, shared, and posted the most challenges…and ultimately has the most points… will win “the prize!”
Cheers and happy evolving!