Articles |

14 Day Nutrition Challenge

We are thinking of you and want to continue to provide value to you during this time apart. We personally have experienced a lack of motivation coupled with no form of a schedule, and an absence of accountability. With all of these variables to consider, we want to offer a fun challenge to help support your immune system through basic lifestyle, exercise and health habits. This challenge is designed to give us something positive to focus on! 


We are going to host 3 separate challenges with their own individual theme. The first 14-Day Challenge is going to be NUTRITION FOCUSED and it starts this coming Monday, May 4th!


Our last 14 challenges will be:
Fitness Based: Starting on May 18th 

Overall Nutrition Challenge Rules

What: 14-Day Challenge focused on building healthy habits that can support immune function and your state of mind
When: Monday, May 4th – Sunday, May 17th 
Why: This is a completion based challenge, the goal is to maintain the habits you choose.
How: Post on Social Media and tag @EmbodyFitnessATX with a picture of your Mindset Exercise for the day. Also tag your friends and family to get them involved so they can focus on something positive too! 


We will also be tagging you on social media to encourage participation and provide you with the accountability we are all craving! For this Mindset Challenge, you have the following exercises to choose from:


More Fruits and Veggies

The high end of the daily recommended fruits and vegetables serving is 12-14 servings a day. Focus on green vegetables and berries which are lower in sugar than fruits. Vegetables impact immunity, according to the WebMD article :

“Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria, and old-fashioned chicken soup. If you do come down with a cold or the flu, a bowl of chicken soup can help you get well faster, one study shows. Some mushroom varieties — such as shiitake — may also help your immune system.”


Fermented Foods

Fermented foods have a rich history as a staple in traditional cultures. Both Kimchi and Sauerkraut are well known for their nutrition. Incorporate fermented foods into your day. According to this article “It has long been known that eating fermented foods such as sauerkraut and kimchi can offer many health benefits but exactly why this is the case has remained something of a mystery. Now, researchers at the University of Leipzig in Germany have found that the beneficial effects may be due to the bacteria found in fermented foods boosting the action of the immune system.”

Here is a list of 8 fermented foods (Kefir, Tempeh, Natto, Kombucha, Miso, Kimchi, Sauerkraut)


No Sugar

According to WebMD “Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.” Avoid sweeteners and sugars on THIS LIST as your single focused rule. Sounds easy — but this alone can be a big challenge (but it’s a lot easier when you’re not out socializing as much).


Drink Water

Drink half your bodyweight in oz. of clean, filtered water per day. According to this article: “…drinking water boosts the immune system through the production of lymph. This fluid runs throughout the human body, with a very simple job – collecting bacteria from the body and transporting it to the lymph nodes, where that bacteria is destroyed like the unwelcome and unhelpful parasite that it is.”


No Alcohol

A metabolic disruptor, alcohol consumption can seriously affect your ability to burn fat and get high quality sleep. According to this scientific study “Clinicians have long observed an association between excessive alcohol consumption and adverse immune-related health effects such as susceptibility to pneumonia.” – With the current COVID-19 pandemic being a respiratory illness, it’s best to avoid alcohol.


The Dr. Nut Berry Smoothie

Add this simple addition to your daily routine to get in a massive dose of nutrition without having to spend 30 minutes chewing. Here’s a recipe you can use:

There are 6 Ingredients:

  • Leafy Greens
  • Berries
  • Spinach or Kale
  • Protein Powder
  • Almond or Peanut Butter
  • Coconut Water or Almond Milk


  • Add 1-2 cups of greens to your blender
  • Then 1-2 cups of coconut water or milk (more if you want a thinner consistency)
  • Plus 1 cup of frozen berries, protein powder and 1 TB of almond or peanut butter
  • Blend and enjoy!
Previous Post

14 Day Mindset Challenge