Monday, August 23, 2010

FALL WEEKLY EAT CLEAN CHALLENGE

 It's back to school this week!
  This year, our kids are going to be learning new things and will be asked to do activities outside their comfort zone to challenge themselves.  You can too!!
  In honor of our new school year, I am starting a.....

                     FALL WEEKLY EAT CLEAN CHALLENGE

If you are feeling overwhelmed by the idea of switching from the way you eat now to a totally eat clean diet, I will try to make it easier for you by challenging you to make a few permanent changes each week so that the change is gradual and by the time the holidays roll around you will be on a solid path to a new you!

                          FIRST WEEK'S CHALLENGE:
                                                             It has 3 parts...

1. STOP EATING ALL FAST FOOD
  That means you may not have any food from Taco Bell, McDonald's, Burger King, White Castle, etc... and yes, even pizza joints.
   The key to this part of the challenge is to plan your meals ahead of time.
 Do this the day before or on Sunday for the entire week. That way, you will have your entire day of eating planned out and you will feel less tempted to run to the nearest fast food joint for a quick bite.
  Another must, pack a cooler filled with healthy snacks to keep with you in the car. Don't forget to put water in there to stay hydrated all day..
   That way, when your running around you don't have to feel like you don't have any other option when your hungry than a drive through. Also, if you break down and get the kiddies a treat from a fast food place, you won't be tempted to buy a large fries and diet coke for yourself!

2. THROW OUT YOUR FAVORITE NON CLEAN EATING SNACK that you have in your house and don't buy it again!
  OK you know the snack I'm talking about...the one that you always reach for! YEAH THAT ONE. Maybe it is chips, pretzels, or crackers...the one you just have to have in the house or you feel lost .. Toss it out ! (or give it away if you don't want to throw food out. )  Even if you just bought a new one that hasn't even been opened.  If your favorite snack is fried, extra salty/sugary or loaded with preservatives, dump it! And don't buy it again!
  The key to being successful with this part of the challenge is to replace the snack you eat all of the time with a healthy alternative, and stock up on it.
   Here are some clean snack ideas:
   *If you like to have something sweet, buy some yummy apples and slice them up anytime you feel the urge to munch.  Top with plain cinnamon, which helps promote weight loss by aiding in blood sugar regulation. Or make a big fruit salad to keep in fridge for a few days so that it is ready to eat when you are craving something sweet.
   *If you are a chip-o-holic, invest in a popcorn air popper.  You can have 2 cups of air popped popcorn for about 60 calories.
    *If you love tortilla chips, Keep cut up veggie sticks in your fridge and dip them in salsa!

3. EAT A CLEAN BREAKFAST EVERYDAY WITHIN AN HOUR OF WAKING UP
    Eating a clean breakfast everyday is crucial if you want to lose weight. It jump starts your metabolism and gives you fuel to start your day and power through your workouts. It also will make you less hungry throughout the day so you will not overeat later in the afternoon.
 Now is the perfect time to add breakfast to your routine.  Since you will be getting your kids up early for school you can be a good role model and have breakfast with them! This will ensure you all start your day off right!
  However, make sure you don't eat something loaded with excess sugar and fat such as a donut, sugary cereal, or a white bagel with cream cheese. It's important to have both complex carbs and some protein for breakfast. Some examples of a healthy breakfast are:
     * Unsweetened oatmeal with blueberries and 3 scrambled egg whites with coffee or tea.
      * Veggie egg white frittata (which you can prepare on Sunday night and just warm up a slice throughout the week) with a slice of whole grain toast with unsweetened fruit spread.  Coffee or Tea
     * Greek Yogurt mixed with cheerios or another whole grain, low sugar cereal and
         topped with blueberries and strawberries.


 So that's your challenge for this week. If you want, keep a journal to record how you did with each part. I know you can do it! Let me know how it is going and if you thought of some other tips to make this week's challenge easier!

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