MissDebra: Free Clean Eating Challenge

Clean Eating Challenge

A note from your personal coach, Debra:

I am so excited to work with you over the next 5 days, as you achieve amazing results with your biggest health and fitness challenges! I mean who wouldn't want to get back into those too-tight clothes in the back of the closet, rebuild their self-confidence, and have more energy inside and out? More importantly, I will help you start habits that will last throughout your short and long-term goals. I will support you all the way; I was in your shoes not long ago. I know how hard it is to embark on this adventures alone. You need someone that will keep you accountable, celebrate your successes, and push you on those days when you just want to give up. That is what I'm here for, to be that partner for you each step of the way. If you can incorporate even a small piece of what you are going to learn it will help change your life and the lives of those around you.

Step one: Go grocery shopping! Follow the recipes provided in this document and the grocery list below to get all prepped!

Grocery List

Protein
Protein Powder
Eggs
Boneless/skinless chicken breast
Lean ground turkey
Canned tuna (in water)
Tilapia
Wild Salmon
Tofu
Plain nonfat cottage cheese
Plain nonfat Greek yogurt
Nonfat cheese sticks

Veggie Options (Pick at least 3)
Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green Beans
Artichoke
Zucchini
Cucumber

Complex/Starchy Carb Options (Pick at least 1)
Old-fashioned oatmeal
Low-carb/low-sugar cereal (Fiber One)
Quinoa
Sweet Potato
Yam
Whole Wheat Bread
Brown Rice

Healthy Fat Options (Pick at least 2)
Natural peanut butter
Olive oil
Safflower oil
Coconut oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Small apples
Small pears
Oranges
Bananas
Blueberries
Raspberries
Strawberries
Melons
Pineapple
Lemons (for water & fish)

Beverages
Water
Unsweetened Almond Milk (can be flavored)
Sugar Free Coconut Milk
Green tea bags
Coffee

Condiments
Balsamic Vinegar
Salsa
Chili Powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia or other zero calorie sweetener
Pam Non-stick cooking spray

Vitamins
Fish Oil
Multi-vitamin

Step two: Drinks

We've all heard it: "Drink 8 glasses of liquid a day to stay hydrated!" Well, in order to be successful, that is not enough. To stay hydrated all day, you need to drink 8 glasses (64 oz total) of water. This also means cutting out drinks that dehydrate you like alcohol, juice, soft drinks, and sports drinks; each of these is loaded with extra calories and sugar, and some even have chemicals that you will cause you to retain water and eat more. Who wants to gain weight when you're working so hard to lose it? If you get tired of water, enjoy 1 cup of regular coffee or green tea each day. However, no creamer, artificial sweetener, or sugar allowed; Stevia, a natural sweetener, is a good substitute. Following this easy plan will help you both reach your goals and stay healthy!

Step three: Breakfast

The cliché is true: breakfast is really the most important meal of your day! Studies have shown that if you eat breakfast, you give your metabolism a boost and you won't consume as many calories during the day (meaning you won't run screaming for the fast food line when you are starving later). The end result is simple; you will weigh less than those who don't eat breakfast. So whether you try Shakeology or one of the recipes below, the most important thing is that you're having breakfast and using it as a key part of your overall plan!

Time Frame: Within one hour of waking up

~Options~

· ½ cup old-fashioned oatmeal + 1 whole egg + 3 egg whites

· Low sugar cereal with 1 cup unsweetened almond milk + 4 egg whites

· Shakeology(ask me about it)

Step four: Snacks (2 times per day)

The key to weight loss is to eat small meals, five times a day. Being prepared is the key so never leave home without your snacks; they are an integral part of your success story. Whether you use a recipe to make a large batch of something you can eat all week or pick a few “grab and go” options from the list, make sure you are snacking every single day.

Time Frame: 2-3 hours after breakfast and 2-3 hours after lunch

~Options~

v Protein shake with 1 cup unsweetened almond milk

v ½ cup nonfat cottage cheese + small serving fruit

v ½ cup nonfat Greek yogurt + small serving fruit

v ½ serving nuts or nut butter + small serving fruit

v Shakeology

Step five: Lunch

If you're trying to lose weight, it would make sense to skip lunch, right? Wrong! A healthy, hearty lunch is important because it provides you the energy and nutrition for the second half of your day, and will keep you from feeling sluggish and reaching for a "quick fix" (like chocolate or chips out of the vending machine at work) in the early afternoon.

Time Frame: 2-3 hours after first snack

~Options~

· 4 ounces of fish, chicken or ground turkey + 1 serving fibrous veggies + ½ cup brown rice (quinoa or 4 ounces yam/sweet potato or 1 slice whole wheat bread)

Step six: Dinner

I know the biggest temptation to stray from your weight loss routine is probably dinner; because you're preparing meals for your family as well as yourself. It's important to remember that dinner is late in the day, sometimes after sports practice or other obligations, and so the food is not likely to be burned off before bedtime. Having your family participate in your transformation process will help not only you, but will also encourage healthy habits in them as well.

Time Frame: 2-3 hours after second snack

~Options~

· 4 ounces of chicken, fish or ground turkey + 1 serving fibrous veggies

Now I have made this super easy for you. I have put together a pinterest album that is full of amazing recipes. The hardest part of clean eating is learning how to cook the food so that it tastes heavenly. I have tons of vegetarian and gluten free options for you. Here is the link:

http://www.pinterest.com/MissDebraFit/clean-eating-challenge/

How Each Day Will Work

I will give you a lesson plan for each day of videos to go watch and websites to go visit. You will be able to not only learn the basics of clean eating but some amazing tips to apply to everyday life.

Day 1

· Share a picture of your grocery list or receipt which ever you prefer.

· Buy one adventurous item: something organic, a new type of tea, a fruit or veggie you have never heard of, or maybe even something gluten free if you have never tried that. Post a picture of it and once you have tired it let us know what you think

Day 2

· Share a pictures of your favorite food from that day

Day 3

· If you haven’t already been go checkout what everyone else has been posting

· Find one motivational quote or picture and share with the group

Day 4

· Share how your workout went today and post a picture of you after it or of your workout equipment.

Day 5

· It is our last day together don’t forget to add anyone as a friend that you would like keep in contact with and help motivate each other.

· Post an encouraging quote or picture or a picture of something you cooked today

Now you may be thinking how do I supposed to eat that healthy at work? You can do this thing called meal prepping. I have two great videos that will help explain it. Or some weeks I will just take a sandwich and a bunch of fruit and veggies.

https://www.youtube.com/watch?v=1XKjNGHv2Ic

https://www.youtube.com/watch?v=Dh4BHI8l-5U

Closing Tips

For serving sizes, read the labels. When natural peanut butter says a tablespoon, they mean a LEVEL tablespoon, not heaping! Same goes for 1/2 cup and 1 cup. LEVEL not heaping!
If you are thinking “I don’t have time for all of this” or “I’m on the go all the time”… just remember. Fitness competitors and fitness models with full time jobs, families and children still manage to find time to eat healthy and stay fit!
Don’t let excuses ruin your opportunities. It’s not that you “can’t,” it’s that you “won’t”. With that said… If you have a serious problem with any of this, please let me know and I’d be happy offer some solutions!
If you cheat, you are only cheating yourself. But NEVER quit. I don’t care if you ate an entire chocolate cake, do NOT give up. You can do this! If you are struggling, reach out to a fellow challenger!!! J