FemChallenge 2013 is coming!!!
The 21-day challenge will officially begin on Monday, January 14th, but I’m going to start posting info about it NOW to help you mentally and physically prepare. Please spread the word to your friends and family… Anyone with internet access can join, because the Challenge is *FREE* and 100% online (between this blog and my FemFusion Fitness Facebook page). Let’s make 2013 your healthiest, most energetic year yet!
DISCLAIMER: I am not providing medical advice. The FemChallenge is for informational purposes only, and is not intended to be used as a personalized nutrition or exercise program. The FemChallenge (and information leading up to the Challenge) consists of suggestions for healthy living based on my own personal research and experience. IF YOU HAVE ANY CONCERNS OR QUESTIONS ABOUT YOUR HEALTH, YOU SHOULD ALWAYS CONSULT WITH A PHYSICIAN OR OTHER HEALTH-CARE PROFESSIONAL.
Basic rules for FemChallenge 2013
MOVE EVERY DAY.
Daily fitness suggestions will be posted at facebook.com/femfusionfitness. Pop in every day to see what’s new! You do not have to be a Facebook member to see the suggestions… Just go to facebook.com/femfusionfitness and you will be able to view my daily fitness suggestions (however, you won’t be able to comment or ask questions unless you create an account).
Eliminate ALL soda/sugary drinks and refined white sugar from your diet for 21 days.
I double-dog challenge you to eliminate or drastically reduce juice and alcohol intake (limit one small serving per day) due to the high calorie and sugar content of juice, and to detoxify and “rest” your liver (which may have worked overtime over the holidays).
I triple-dog challenge you to go gluten and dairy free. The weekly suggested meal plans will be gluten and dairy free by default, as many people have problems tolerating both of these substances. As for grains in general, I don’t eat them. However, the suggested meal plans will contain some whole grains (such as quinoa) and legumes (such as beans and peanut butter) for those who aren’t ready to go “cold turkey” into a grain and legume-free “Paleo” lifestyle. Please note that grains and legumes can be irritating and inflammatory to many people’s gastrointestinal systems. If you have skin conditions, GI distress, or any number of autoimmune conditions you may want to experiment with a 100% grain and legume free diet… But the clean-eating recipes I’ll be posting are substantially healthier than the Standard American Diet (SAD) and will be a positive change for anyone who currently “feasts” on fast food and pizza on a regular basis.
- LIMIT your fruit. Yes, whole fruit is better than liquefied fruit (i.e. juices) because it retains the fiber and is less calorie-dense, but it’s still very high in sugar. Yes, it’s “fruit sugar,” but it’s still sugar. Opt for lower-sugar content choices, such as green apples (i.e. Granny Smiths) and berries.
- Increase intake of healthy fats to leave you feeling satisfied. Healthy fats = coconut oil, olive oil, fatty fish such as salmon, nuts and seeds (macadamia nuts are especially satiating), grass-fed butter and ghee (if you can tolerate dairy).
- Use a small plate (i.e. a salad plate) rather than a large plate to help with portion control.
- When meal planning, mentally “divide” your plate so ¾ of the plate consists of veggies (raw and/or cooked). The remaining ¼ should be protein-based. Here’s an example. Let’s say ¼ of your plate is protein (i.e. chicken breast), ¼ is a cooked starchy veg (i.e. roasted sweet potatoes), and ½ is a fresh veg (i.e. salad).
- Be prepared. THIS ONE IS IMPORTANT. Don’t get caught with gnawing hunger in your belly and no healthy choices. If you are not prepared, you WILL reach for the Doritos.
Let’s talk more about being prepared.
Figure out your “snacking profile,” and then have snacks that fit YOUR NEEDS ready and available at all times.
~Are you a sweet snacker? Have apples, bananas, dried cherries, or 70% or higher dark chocolate available. Try to balance your sweet snack with some protein.
~Are you a salty snacker? Try a handful of roasted, salted nuts and a carrot. Or a dill pickle! They’re so flavorful they will satisfy the strongest cravings QUICKLY.
~Are you a light and crispy/crunchy snacker? Always have pre-cut vegetables available, with some kind of dip. Try hummus, or salsa mixed with a small amount of tahini. Or you can try roasted garbanzo beans (see recipe list below).
~Are you a dense/heavy foods snacker? Try hardboiled eggs or jerky.
Got the munchies?
- Pre-cut veggies (cukes, baby tomatoes, carrots, celery… Whatever!) with guacamole
- Pre-cut veggies with “creamy salsa” dip (mix 1 Tbsp tahini into ½ cup salsa)
- Pre-cut veggies with hummus
- Frozen blueberries
- Frozen grapes
- Sliced green apple (tart green apples are lower in sugar) + nut butter
- Dill pickles
- Hard boiled eggs (if you don’t like the yolk, pull it out and replace it with a scoop of hummus or tuna salad)
- Macadamia nuts (just a few! 4-6 per serving… They’re RICH.)
- Trail mix of raisins/walnuts/dark chocolate (small handful)
- Green tea, herbal tea, sparkling water with a squeeze of lemon or lime
(* = click on the link for a recipe)
- 70% or higher dark chocolate
- “Pecan pie” (take one date, remove pit, replace pit with one pecan or walnut)
- 3-minute avocado chocolate pudding*
- Almond Butter Freezer Fudge*
- Peanut Butter Banana Ice Cream*