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:
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- 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
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- Meals:
- Breakfast
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- smoothie: protein powder + light milk (skim, soy or almond) + ice + greens + frozen fruit
- Lunch
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- 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)
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- smoothie
- Dinner
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- Lean protein, double veggies, and whole grain carb
- Snack
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- smoothie, popcorn, veggies or fruit