After a week of drinking, cookies + brownies + ice cream, handfuls of snacks and too much everythings, I am doing a back on track week! My friend and training client Shelby (she has a blog about her fitness journey: www.Shelbysshares.blogspot.com) and I are going to stick to this plan for the week.

It’s not crazy or special or something I don’t usually do, but it’s a good reminder and chance to reset the focus on whole-food meals instead of snacks and samples of junk.

Want to join us?

Leave me a Comment that you are in, and I will send you a copy of the journal to track your progress this week.

Here are some of the guidelines:

  • Eat plenty of fiber, including brown rice and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, leeks, onions, garlic, and seaweed are excellent detoxifying foods.
  • Drink at least 3 quarts of water a day but aim for a gallon.
  • Add multi-vitamin, and calcium + D to the day. (This is standard but often forgotten during vacation)
  • Add 50-60 minutes of exercise to EVERY day! This can be any form of exercise: yoga, running, cycle, weight training, martial arts, walking, group classes, swimming, etc.
  • Cut out all:     
      • cheese – it’s an extra and not necessary for a week
      • fried foods – of any sort
      • baked goods – of any sort
      • snacks from a bag – chips, pretzels, cheese curls, whatever else (except light microwave popcorn)
      • nut butters (this is a personal thing for me, since I am an over-doer when it comes to nut butter) it’s not at all permanent – just for the week
  • Meals:
  • Breakfast
    • smoothie: protein powder + light milk (skim, soy or almond) + ice + greens + frozen fruit
  • Lunch
    • salad with protein( lean meat, chickpeas, lentils, soy sub, bean burger, etc) + lots of veggies + light dressing or olive oil + vinegar
    • yogurt (no sugar)
  • Afternoon Snack (a few hours before dinner)
    • smoothie
  • Dinner  
    • Lean protein, double veggies, and whole grain carb
  • Snack
    • smoothie, popcorn, veggies or fruit