Clean Eating Challenge…Are You In??
May 1st, 2010
I’m celebrating Fitness Month in a big way this May! I have so much in store for you…I’m going to have some great giveaways…that’s right, free stuff…for you!
First off, I’d like to challenge you to make the most of May…by eating CLEAN. 30 Days to health…by cleansing our body of all over processed, chemically charged foods. I’d love for you to join me, by adding your name to the comment section of this blog.
If there is one thing I’ve learned over the years it is that Clean Eating means different things to different people. Here is what I’d like you to do…for 30 days. I’ll help you every step of the way…
1. Eat 5-6 small meals each day, every 2 to 3 hours.
2. Stick to unprocessed foods in their natural state. Rule of thumb…if you can’t read it or pronounce it (ingredients) you shouldn’t buy it or eat it.
3. Your days should include 5-6 portions of lean protein, 4-6 portions of fruits and veggies, 2-4 portions of whole grains and healthy essential fats in moderation.
4. You MUST commit to planning and preparing your meals every night for the next day. Keep a journal…it works!
5. You MUST never miss a meal.
6. Drink at minimum 3 liters of water a day…a gallon and you’re an official ROCKSTAR!
I have never even personally met you but I hope you know how much I care about you. I want you to succeed and become healthier and more fit and with the wrong foods going in… that simply isn’t going to happen. Do something about it quick. I KNOW YOU CAN!
I can’t wait to hear how you are feeling…how avoiding chemically charged foods has changed the way you move and feel throughout your day. Goodbye perservatives, white flour, white sugar, saturated and trans fats! Commit to yourself…let’s do this together…let me know you are on board and I’ll be there with you the entire 30 days. Who’s with me?
May 1st, 2010 at 6:30 pm
I’m in for the month but I’ll need some help!
May 1st, 2010 at 6:44 pm
Tell me about yourself here…are you ready for the Clean Eating Challenge??
May 1st, 2010 at 6:55 pm
Although I am eating clean I would love to be a part of the challenge to encourage others to make the change! It will be great to give ideas to help everyone stay on track.
Kathi
May 1st, 2010 at 7:50 pm
I’m sold…best gift I’ve ever given myself
May 1st, 2010 at 7:56 pm
Question from Sean on Facebook prompted me to post this clean eating grocery list…
PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes
HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Coconut Oil
BEVARAGES
Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)
CONDIMENTS
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)
May 6th, 2010 at 1:59 pm
I am in! Clean eating in May all the way!
May 6th, 2010 at 6:47 pm
Alright Anne Marie! Way to go…let me know how you do, how you feel… can’t wait to hear!
May 6th, 2010 at 6:48 pm
Stacye….you’ve been eating clean for awhile now….with GREAT result! I’m a proud sister
May 7th, 2010 at 10:44 am
LOVE how I feel when eating clean. Back on board!
May 25th, 2010 at 12:12 pm
Just wanted to check in and say that “healthy eating May” is going great!! One thing I would like to ask, is how do people deal with the comments you get about the way you eat – or the way you end up getting kind of left out of social situations that involve food (especially at work.) It’s almost like I need to apologize for not wanting a piece of cake or whatever junk food of the day is brought in (believe me, a LOT!) & everyone digs in at 8am. I’m not trying to be a food snob, and I certainly don’t comment about anyone else’s eating habits… but it seems like I’m constantly under the microscope. Same goes for potlucks for kids’ sports events & social situations like that – how do you stick to your plan while trying not to bring attention to the fact you’re skipping most of the food offered? Hawaii is especially big on potluck and most local foods here are high carb/high fat. I should probably just grow a thick skin and not care! Thanks!
)
May 25th, 2010 at 2:40 pm
Great comment Anne Marie, and an issue that ALL of my clients face. I remember going through this myself…and all I can really say is…it gets better. As you are consistent with your choices, your friend will not expect you to “dig in”…but honestly to this day, I have times where I know “friends” come by my table just to see how I stacked my plate. Consider it a compliment…people want to KNOW how to look like you do. So when the time is right for you…share!
May 25th, 2010 at 5:09 pm
This is a good question, Anne Marie. After eating this way for a couple of months now, I’ve decided that, in may ways, I control how people respond to me.
In the beginning, being uber-conscious of my plan led to a keen awareness that my eating choices made me different. And sometimes being different, especially in social situations, can be uncomfortable. After all, being social is all about sharing, right?
Now that I’ve done this for a while, it’s not really about choices anymore…it’s who I am…it’s just what I do. It’s really no different than brushing my teeth every morning, or taking vitamins after lunch. And I’ve noticed that as I’ve integrated clean eating into my daily routine, it just isn’t that big of a deal. Less people notice. I can walk around a social setting with a glass of ice-water in my hand, and no one seems to notice that I bypassed the cheesecake on the way to the water pitcher.
As in so many things, I think the key is in how you perceive yourself.
May 26th, 2010 at 2:52 pm
Commenting negatively on what people eat or don’t eat falls into the same category for me as commenting negatively on someone’s spiritual beliefs.
I just don’t get it and I don’t do it.
It’s highly personal and everyone needs to feed their soul and their body based on what they know is right for them!
June 4th, 2010 at 8:15 pm
Great comments Lisa and Stacye!! Lisa can you send me you address and I’ll send you your ball…:) email me at candace@candacestupek.com