Day 3 of Clean Eating Challenge!

First week in and the challenge should be getting a little easier.  The first few days are the worst but if you hang on and persevere, you will see the light at the end of the tunnel:)  During this challenge you will learn to take away the crutches and the ‘drug’ of choice ie; chocolates, soda, Starbucks, etc…in our lives.  One of the hardest things to do is to start dealing with our feelings.  When we let go of our ‘drug’, we are forced to really feel.  This is a good thing!  When you are cranky, overwhelmed, angry, irritable, etc…it means that you are human and your heart is beating.  When we choose to numb out and not deal, we are not connected, present, and engaged in life.  I promise you that there will be great clarity and energy right around the corner if you do not give up!  You will learn new tools to deal rather than go to donuts, cakes and cookies:)))

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1. Thursday- Stretch, cardio, upper body, and close out with a stretch.  Moving and stretching our bodies are an important part of the workout.  Don’t skip it!
Try this one!

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2. Food-Know the difference between emotional eating and true hunger.  When you abuse your body by not eating or overeating then you can mess up your hunger cues.  A baby doesn’t have to be told when it’s hungry.  They will let you know! It’s interesting that they start to scream for food about every three hours. We were designed that way.  We need to eat when we’re hungry and stop when we’re full.  When we don’t follow the natural cues, we numb out.  That’s when we eat mindlessly, even when we’re not hungry.  So check out this cool list.  The next time you pick up a snack, ask yourself these questions….

 

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3. Mantra for the Day:  It’s Supposed to be Hard!
If you are asking yourself, “What did I get myself into???” Well, you’re on the right path:)  This is supposed to be hard.  It’s so much easier not to care, to eat whatever you want and to lie to yourself.  You have engaged in really dealing with this part of your life.  So, when you start to whine and complain about how much you want chocolates, caffeine, alcohol, etc…then tell yourself that you are exactly where you’re supposed to be.  Self control is like a muscle…the more we use it, the stronger it gets.  Also, when we don’t use it, we lose it!!!

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Love you guys and I’m rooting for you!!!

Day 2 of Clean Eating Challenge!

Here is a sample of a “clean eating” week.  This is about an average of 1500-1600 calories per day.  You should be exercising for at least 30 minute a day 5 to 6 days a week.  Start there and work your way up.  Again, this is a lifestyle change and we are going to learn how to make better choices.  This is NOT a diet!!!  You will not go hungry.  Please eat every 3 hours.  Drink lots of water and try to limit your drinks to just water during the next 21 days.  Please let me know if you have any question.  I’m so happy to be doing this with you!!!  Stay accountable.  Write down what you’re eating!!!

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****Substitute accordingly.  Choose gluten free or vegetarian options.

Day 1
Breakfast – 1 Serving vegetarian omelet
Snack –1 cup roasted chickpeas
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1/2 cup raw baby carrots
1 cup sliced watermelon (or whatever fruit you like)
Snack – 1 medium apple with almond butter
Dinner – 1 cup whole wheat pasta
1/2 cup low-sodium pasta sauce
3 lean beef meatballs

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Day 2
Breakfast – Nonfat plain Greek yogurt
1 tablespoon almonds
1 cup blueberries
Snack – 5 whole grain crackers
1 piece 2% fat string cheese
Lunch – cilantro lime chicken pasta salad
1 medium apple and almond butter
Dinner -1 baked chicken breast
1 medium baked potato
1 tablespoon salsa
1 cup cooked green beans
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Day 3
Breakfast – “Peanut Butter Banana Oatmeal”
1 cup cooked oatmeal
1 tablespoon peanut butter
1/2 sliced banana
(add banana and peanut butter after the oatmeal is cooked)
Snack – apple with almond butter
Lunch –spinach salad 4 ounces cooked chicken breast
Snack – 1 cup baby carrots and hummus
Dinner – 1 cup whole wheat pasta (use the leftovers from day 1)
1/2 cup low-sodium, low sugar pasta sauce
1 chicken breast – cooked and cut in strips or cubes
Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion
1 tablespoon oil and vinegar dressing



Day 4
Breakfast – Spinach Omelet
Snack – Strawberry Watermelon Smoothie
1/2 cup watermelon, 1/2 cup strawberries
6 ounces plain Greek yogurt
(if you are on the run, switch for a 1 cup of berries)
Lunch – leftover pasta salad from day 2
1 cup red grapes
Snack – 1 ounce almonds
Dinner –Chicken and brocolli
sweet treat- dark chocolate

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Day 5
Breakfast – Nonfat Greek yogurt
1 tablespoon almonds
1 small banana
Snack – 1 handful of grapes
1 piece 2% fat string cheese
Lunch – 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like)
Salad:1 cup lettuce, shredded carrots and cucumbers
Dressing: 1 tablespoon oil and vinegar dressing
Dinner –Salmon and blood orange salad
Dessert – Strawberry Banana Smoothie
6 ounces plain Greek yogurt
1/2 cup strawberries, 1/2 banana

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Day 6
Breakfast – 1 cup cooked oatmeal
1/2 cup blueberries and pecans
Snack – celery with natural almond butter
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1 cup baby carrots
1/4 cup hummus
Snack – 1 medium apple
Dinner – Garlic Lime Shrimp serve with pasta, rice or quinoa

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Day 7
Breakfast – 2 scrambled eggs
1 slice whole wheat bread
1 tablespoon peanut butter
Snack – Nonfat plain Greek yogurt with berries
Lunch – Grilled Salmon
1 cup cooked asparagus
Snack – 1/2 cup carrots, 1/2 cup celery
1/4 cup hummus
Dinner – Orange Chipotle Chicken
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CHOOSE wisely!  Have a great time!  Let us know how it’s going:)))

Much Love,

Judy