Friday, September 30, 2011

Eat Clean 30-Day Challenge

October 1-October 30, 2011

THE RULES


1. If I am not already your coach, sign up with me …for FREE! Click on “Sign me up for a FREE membership.”

2. EXERCISE four to six times per week, depending on your program. If you are not doing a Beachbody workout, you should do 2-3 cardio days and 2-3 weight training days per week. If you are interested in a new program, take a look here or http://www.fitfocusedfamily.com/. I’m happy to help you choose a program that will best fit your needs.

3. EAT CLEAN every day. You get ONE cheat meal per week during challenge period. Not a cheat day – a cheat meal!

4. No alcohol during the challenge period. No soda (diet or otherwise). No fake water additives.

5. Sign up to participate on Facebook. Post your daily progress. I don’t need to know everything you ate, but if you want to post that, the more info the better! Also, let us know if you stuck to your exercise program and drank your water. Better still, track you daily intake on www.myfitnesspal.com, and post your diary every day.

6. Take your measurements – this isn’t just about losing weight. You may not lose any weight, but chances are you will lose inches.

EATING CLEAN DEFINED

1. You eat 4 to 6 small meals per day – nothing within 3 hours of bedtime.

2. Eight (8) glasses of water each day.

3. Eat at least 1250 calories. This challenge is about eating clean and being healthy, not about starving yourself.

4. Follow something close to a 40% carbs, 30% protein and 30% fat (I do 40/40/20). Your meals have to be balanced. Let me know if you need help coming up with a meal plan.

5. YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI’S LADDER 6 DAYS A WEEK. To See Michi’s Ladder, click here:  - ALMOND MILK, RICE MILK AND PROTEIN POWDER ARE OK TO HAVE IN THIS CHALLENGE. I am okay with eating lean beef from tier 3. I do not like fish, so this makes it difficult to get in enough protein on a daily basis. As long as it is trimmed of all visible fat & does not have fat ribboned throughout it, I believe lean beef is okay. I will have to rule out ground beef, even lean, because one cannot know exactly what beef parts are there.

MORE INFO:

Diets don’t work. Yes, they can help you lose weight, but when your diet is “over,” you go back to the same eating habits that made you overweight in the beginning. Then, since you’ve just lowered your metabolism by starving yourself, your body stores fat more easily and you gain MORE weight than you had before.

Eating CLEAN is a lifestyle, not a diet. You don’t go on and off it. It helps you raise your basal metabolic rate (your metabolism) which allows you to burn off more fat every day. I believe this is the key to my now having the fitness level of a 22 year old when I am 34 years old. I have successfully raised my metabolic rate to 1700 calories per day. That means I can consume 1700 calories on a daily basis to maintain my weight without exercising. I believe it’s the change in my diet to include almost exclusively complete proteins, complex carbohydrates and healthy fats that has made the biggest difference. I eat small, frequent meals, lean protein (chicken, egg whites, turkey, etc), complex carbs (whole grains, fresh fruits, and vegetables) and healthy fats (mono- and poly-unsaturated fats). I also stopped drinking alcohol (except for special occasions or a night out with the girls).

Top 10 Foods to stay AWAY from (according to The Eat-Clean Diet by Tosca Reno – a highly recommended website & book for this challenge): Doughnuts, marshmallows, sodas, bacon and processed meats, sugar-loaded cereals, fruit juice and fake fruit drinks, candy, French fries and twinkies. I always thought of fruit juice as healthy, but it’s not. You’ve taken a complex carbohydrate (an orange or an apple) and turned it into a simple carb (orange or apple juice) that will cause your insulin levels to jump through the roof because it’s ALL sugar and the fiber is gone (which is what makes fruit a complex carb to begin with!)

Top 12 Super-foods: Tomatoes, skinless turkey breast, wild salmon, broccoli, berries, beans and legumes, walnuts, spinach, bison, pumpkin, soy, oatmeal.

Another way I like to think about it is this: don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.

For example, my old diet might have included:

Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.

Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate

Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!

And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.

An example of clean eating:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Shakeology
Lunch: Grilled chicken, spinach, tomatoes, oil and vinegar
TOTAL ingredients: 10

See the difference??? A couple of other short rules: if you can’t pronounce it, don’t eat it! If the ingredients list has more than 5-6 items listed, don’t eat it!