I want to congratulate you on taking the first step to living your life by design and not by default. This is going to be an amazing journey for all of us. I’ve been facilitating these challenges for the last couple of years and all I have to say is that there has been many breakthroughs and shifts in our hearts, mind and bodies that we know couldn’t have happened without this group. I am excited to be with you guys on this journey and to see what we discover about ourselves and how to really live our lives fully present and engaged. Once you take the comfort food out of the equation, you realize that we use food a lot to mask our emotions. This challenge will help you navigate through those feelings instead of going to what’s comfortable or our default which for most people is food.
I want you to really think about why you want to do this and what your goals are. We will be coming back to your goals often during the program so I want you to be as specific as possible. For instance, to say, “I want to lose weight and be healthy” is too vague and not specific enough. I want you to think about your goals as if it’s already happened. So you would write something like, “I am going to be able to run/jog a 5k in less than 45 minutes, or I am going to fit in my size 6 jeans and reward myself with a new outfit.” Whatever it is, make sure it’s a goal you can measure. FYI…this is not a diet but a lifestyle change. I don’t want you to deprive yourself and give yourself false hope. You will lose weight by exercising and eating well but we want this to be a lifestyle not just a fad. With that being said, you should choose to lose about 2 lbs a week. This is a marathon, not a sprint!
I encourage you to join myfitnesspal.com. This is an amazing accountability tool for you to track your calories and exercise. Its super easy to use and it’s FREE!!! By choosing to be pro-active in this part of your life, you are going to do things you have never done. It should be uncomfortable and foreign. That is good. You have to want to change more than you want to stay the same. So, for the next twenty one days, if you obey and follow directions, YOU WILL SEE RESULTS!!! Excuses don’t produce results…only ACTION produces results.
When you take care of yourself, you’re that much better for everyone around you. So here’s an overview of how this is going to work…
For the next twenty one day, you can only eat what is on this list!!!
Produce: (mostly organic)
Goat/ Feta soft cheeses
Ezekiel English muffins
Whole grain tortillas ( I like Trader Joe’s or La Tortilla brand)
Whole Grain Pita Pockets (check the ingredients…I like the Kangaroo Sandwich pockets with flax)
Whole Grain Waffles (Van’s or Trader Joe’s have fairly clean options) **My kids love waffles
Whole wheat pasta
Gluten free pastas
Raw sunflower seeds
Coconut oil spray
Old Fashioned Oats or Steel Cut Oats (Trader Joe’s has a good one in the frozen section, I add berries)
Drinks: (Water is pretty much all I drink all day, I drink chai tea with a splash of almond milk in the morning sometimes.)
Organic coffee (1 cup a day if needed but try to cut back)
Green tea bags
Chai Tea Bags
Grape Seed Oil
Butter (use sparingly)
Mayonaise (use sparingly)