The 21-Day Nutrition Challenge

WHY GIVE THIS CHALLENGE YOUR ALL

The main purpose of this challenge is eat clean foods which will shrink your stomach (midsection) by avoiding and even limiting foods which can cause bloating of any kind like gas-bloat, liquid-bloat, menstrual-bloat, inflammation related bloat, acid reflux bloat, lactose intolerance related bloat, and constipation or waste related bloat.

OVERVIEW, OUTLINE, BENEFITS

• A 21-Day Commitment is Required.
• We are Intentionally Avoiding meats, alcohol, caffeine, process foods, sugars of all kinds (no honey, no nectar, no artificial sweeteners), salts (no sodium) and even most of the foods which are not listed because they can cause or lead to bloating which we are working to avoid as we shrink our stomachs on purpose. You can do this and you can definitely use it to earn a smaller waist and a healthier and more improved you on.
• The Refueling Strategy is to help eliminate cravings, stress and binge eating moments.
• The Meal Types [Smoothie, Salad, Soup & Shake] will…
  • (1) Improve Digestion,
  • (2) Promote Detoxification,
  • (3) Move you towards achieving your fat, weight and inches goals while also building, toning and sculpting more lean muscle and
  • (4) Extract more energy & nutrition on purpose.
• The challenge itself will force you to use your Creative Problem Solving Skills to identify, explore and creator some interesting meal combination (detox smoothies, raw salads, tasty soups) you can add to your meal library and consume for a lifetime.
• The Foods Listed provided below are for health and clean meal building purposes.
• The Workouts are already alighted to help shrink & frame your abs via the Rapid Ladder Work, Ab Framer and even the 5-days of schedule Walk Work. I will also include instructions to help shrink your midsection even more.
• Have fun taking-on this challenge. It is definitely worth the effort, energy and TIME you will give to it.

THINGS TO AVOID

• Soda
• Dairy
• Sugar
• Alcohol
• Caffeine
• Processed Foods
• Fried Fast Foods
• Pre-Packaged Protein Drinks
• Protein Powders which are high in carbs

RULES OF THE NUTRITION CHALLENGE

1. Consume raw, cooked, blended or pureed fruit, veggies, nuts, seeds, beans & peas.
2. Water is the main beverage. Nut milk are optional for smoothies.
3. Fruit are restricted to Meal 1 and/or Meal 2.
4. Meal 2 can include RAW vegetables, seeds, nuts and COOKED legumes.
5. Fiber One Cereal can be added to Meals 1, 2 or 3
6. Nuts and seeds can be added to every meal except for Meal 4.
7. Tea and/or freshly squeezed lemon can be added to WATER.

THE NUTRITION REFUELING STRATEGY

We will use The 4-4-12 Nutrition Refueling Strategy. Which is the following 4 meals every 4 hours then 12 hours of fasting. We do not have to extend the fast but you do have to fuel your body with the following meal types which are based on the Fruit, Vegetable, Nuts & Seeds I shared. I want you to work hard and smart to also focus only or drinking Water, Water with tea, Water with lemon, or Water with tea or lemon. We are avoiding coffee and other beverage with the exception of finding a low sugar NUT milk which can be used with Smoothies, grains.

THE 4’S – SMOOTHIE, SALAD, SOUP & SHAKE MEALS

• Meal 1: Smoothie – Detox Smoothie is our main objective.
• Meal 2: Salad – Raw salads is our main objective.
• Meal 3: Soup – From liquid nutrients to a more thicker combination of ingredients for leafy wraps
• Meal 4: Shake (20g of protein powder)

THE INGREDIENTS LIST – WHAT’S INCLUDED

Build, prepare and share meals which are aligned with (1) the rules of the challenge, (2) the ingredients of this challenge and (2) your assigned nutrition numbers. This will give you a playground to play, explore, plan, prep, experiment and to discover some NEW foods and even meal options while using only the listed ingredients like you see on the T.V. Program know as CHOPPED.

Other Options

• Extra Virgin Olive Oil can be used for Homemade Salads Dressings and other foods but keep it’s use to 2-tablespoons or less total per day – this help to Decrease inflammation, Lower LDL Cholesterol, Supports Brain health and more. 
• Vinegar (Apple Cider) can be used to make Vinaigrette for Salads and add flavor to foods – helps to promote detoxification process
• Fiber One Cereal – can be added to meals 1, 2 or 3
• Oats (Rolled, Steel cut) – can be added to meals 1, 2 or 3
• Brown Rice – can be added to meals 2 or 3
• Beans (Black, Red, Kidney, White, Gorbanzo [chick pea], string beans and peas) – can be added to meals 2 or 3

Instruction for preparing BEANS (Black, Read, Kidney, White and Gorbanzo)

1. Soak for 24 hours rinse well.
2. Re-add water and bring to a boil, let them cool then rinse again.
3. Re-add water and cook until tender.
4. Pour off water, rinse one last time then package, store and use the unseasoned cooked beans. You can use them with soups and salad.

GETTING MORE FROM EACH MEAL

MEAL 1: Detox Smoothie – can be the easiest and naturally sweatiest because fruit can be added. Work together to search the Internet for some of the best. Again, be sure to include some of the following high alkaline foods.  Explore and have fun and you build meal combination which works best for you. Build them and own them while know exactly what goes into your body.

M-Wiggles Detox Blend

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MEAL 2: Raw Veggie Salad – Spinach, Kale, Lettuce, Cucumbers, Parsley, Cilantro, Almonds, Walnuts, Pecans, Sunflower Seeds, Chia Seeds, Flax Seeds, Hemp Seeds, Peppers, Celery, Ginger, Tomatoes, Green Beans, Avocado, Lemon, Lime, Kidney Beans, Chickpeas, Black Beans, Peas, Carrots, Coconut, Herbs, Spices (grains can be added to the soup but not the salad)

Vinaigrette Salad Dressing Jar Tutorial Jar Ideas

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MEAL 3:Soup – Keep it simple. Less ingredients can equal less time, work or even money to purchase. Do some research to explore Soup recipes. Then create the one that most agree with your current interest or reality. One batch can last you for 3 to 4 servings which also represent days in our case. Don’t let your mind and the thoughts of boredom stop you from eating the same things because we want to limit & control what is going in to assist with the detox process. Keep it simple when you explore the soup options. On batch of soup can last you a week or approximately 2-4 days pending the recipe. I advise that you start with a bean base and add veggies, spices and herbs to the recipe. AVOID SALT.

LIST OF VEGGIES FOR THE SALADS & SOUPS – Spinach, Kale, Lettuce, Cucumbers, Parsley, Cilantro, Almonds, Walnuts, Pecans, Sunflower Seeds, Chia Seeds, Flax Seeds, Hemp Seeds, Peppers, Celery, Ginger, Tomatoes, Green Beans, Avocado, Lemon, Lime, Kidney Beans, Chickpeas, Black Beans, Peas, Carrots, Coconut, Herbs, Spices (grains can be added to the soup but not the salad)

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MEAL 4:Protein Shake (20g) – Stay away from high carbohydrate proteins such as Muscle Milk. Do your homework in this area too. Whey Protein is basically a fast acting animal-based protein which is best used before or/and even after working out to quickly give our bodies the proteins it needs to build, maintain and repair your cells.

GNC Whey Low/No Carbs Plant-Based

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