The Smoothie, Salad & Soup Nutrition Strategy
WHY GIVE THIS CHALLENGE YOUR ALL
The main purpose of this nutrition strategy is to eat clean foods which will shrink your stomach (midsection) by avoiding and even limiting foods which can cause bloating of all 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
- 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] 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.
- Have fun taking-on this challenge. It is definitely worth the effort, energy and TIME you will give to it.
THINGS TO AVOID
- Meats
- Soda
- Dairy
- Salt
- Sugar
- Alcohol
- Caffeine
- Coffee
- Sweeteners
- Processed Foods
- Fried Fast Foods
- Pre-Packaged Protein Drinks
- Protein Powders of all kinds
RULES OF THE NUTRITION CHALLENGE
- Consume raw, cooked, blended or pureed fruit, veggies, nuts & seeds.
- Water is the main beverage. Nut milk are optional for smoothies.
- Fruit are restricted to Meal 1 and/or Meal 2.
- Meal 2 must be RAW vegetables, seeds, nuts & fruit can be added.
- Nuts and seeds can be added to every meal.
- Tea and/or freshly squeezed lemon can be added to WATER.
THE NUTRITION REFUELING STRATEGY
We will use The 3-3-18 Nutrition Refueling Strategy. Which is the following 3 meals every 3 hours then 18 hours of fasting each day. NOTE: Liquid Fasting is acceptable but with no sweeteners. The best options is water with lemon, water with tea, water with tea & lemon or just water.
Options A & B are the best 2 options because they will help you to manage morning, noon, evening and night moments.
MEAL SCHEDULE OPTION A
- 12:00 PM
- 03:00 PM
- 06:00 PM
- FAST after the 6:00 PM meal to the 12:00 PM Meal (18 Hours)
MEAL SCHEDULE OPTION B
- 01:00 PM
- 03:00 PM
- 07:00 PM
- FAST after the 7:00 PM meal to the 1:00 PM Meal (18 Hours)
OPTIONS C & D are can work but they may pose a challenge with waiting too long before the first meal.
MEAL SCHEDULE OPTION C
- 02:00 PM (May be a challenge late start)
- 05:00 PM
- 08:00 PM (May be slightly early but manageable)
- FAST after the 8:00 PM meal to the 2:00 PM Meal (18 Hours)
MEAL SCHEDULE OPTION D
- 03:00 PM (May be a challenging & late start)
- 06:00 PM
- 09:00 PM (A great ending time but the start may be too challenging)
- FAST after the 9:00 PM meal to the 3:00 PM Meal (18 Hours)
THE HYDRATION (LIQUID FASTING) STRATEGY
Work hard and smart to also focus only on 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.
Liquid Fasting is acceptable to use ALL THE TIME but with no sweeteners. Again, the best options are water with lemon, water with tea, water with tea & lemon or just water. Lemon and tea both help to improve digestion.
Here is a hydration strategy you can choose to follow or something similar.
Focus on the structure of 5 hydration session every 3 hours to use water as a filler and a buffer. This way you don’t over tax your kidney not do you have to worry about going to the bathroom all day either.
INSTRUCTIONS: Consume 6 to 10 ounces approximately 30-minutes before and 30 minutes after each schedule time. 5 times every 3 hours.
- 09:00 AM
- 12:00 PM
- 03:00 PM
- 06:00 PM
- 09:00 PM
EXPLORE…
- 06oz x 2 (before & after) x 5 times = 60oz a day
- 08oz x 2 (before & after) x 5 times = 80oz a day
- 10oz x 2 (before & after) x 5 times = 100oz a day
THE 3’S – SMOOTHIE, SALAD & SOUP MEALS
- Meal 1: Smoothie – Detox Smoothie
- Meal 2: Salad – Raw salads
- Meal 3: Soup – Cooked Vegetables
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 (3) 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.
Chlorophyll Rich Leafy Greens
- Spinach
- Kale
- Lettuce
- Other leafy greens – DARK IS BETTER (Collard, Turnip, Mustard Greens.)
Salad and Nutrient Rich Additions
- Cucumber
- Tomatoes
- Avocado
- (Bell peppers, hot peppers, any pepper types, coconut, carrots)
Cleansers
- Parsley
- Cilantro
- Celery
- (All herbs, okra, aloe-vera, seaweed)
Flavoring Agents
- Lemon
- Lime
- Mint
- (All herbs, vinegar, herbs, spices)
Nuts
- Almonds
- Walnuts
- Pecans
- (All nuts can be included)
Seeds (Superfoods)
- Flax
- Chia
- Hemp
- (Sunflower seeds can be added)
Spices/Roots (powder/seasoning or raw)
- Ginger
- Cayenne Pepper
- Turmeric
- (All spices but no sugar or sugary product of any kind and no salts or sodium)
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
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.
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, Avocado, Lemon, Lime, Carrots, Coconut, Herbs, Spices
Vinaigrette Salad Dressing Jar Tutorial Jar Ideas
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, Avocado, Carrots, Coconut, Herbs, Spices
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