Upgrade your eating habits & your health with this step-by-step 4-week guide
Welcome to your Clean Eating Challenge! Over the next four weeks, you'll implement two different challenges per week. These tips build upon each other, meaning each week you'll add additional clean eating tools to your toolkit.
By the end of the four weeks, you'll have new eating habits that'll benefit your health for years to come.
❤️What is Clean Eating?
Clean eating simply means choosing whole foods that are as natural as possible. That means eating more "real foods" like fruits, veggies, whole grains, nuts, seeds, meat, and fish...
And cutting out the C.R.A.P.:
❌Chemicals
❌Refined sugar/flour
❌Artificial sweeteners/colors/flavors
❌Preservatives
GENERAL CLEAN EATING GUIDELINES TO FOLLOW
Avoid processed foods. This includes ready-made meals, baked goods, packaged foods, processed meats, & sodas. If the ingredient list is a mile long, avoid it! Follow the Dirty Dozen & Clean Fifteen: This lists which fruits and veggies have the most and least pesticides. That way you know which to buy organic and when conventional will do. Upgrade your oils. Cook only with avocado oil, coconut oil, butter, ghee, or olive oil (best for low temps and finishing oil/salad dressings).
❤️Week 1
Challenge #1: start with good Time Restricted eating (fasting) 14-16 hour fast
This means not eating or drinking anything other than water or tea after dinner. Why? Well, your body does important healing and repair while you sleep. And digesting food takes a massive amount of your body's energy. Giving your body a full 14-16 hours to clean shop reduces inflammation, helps your body detox, and promotes blood sugar balance. What's more, it's linked with weight loss and longevity. So for the entire challenge, you'll eat within a 16-hour window. (Ex. Finish dinner at 7 pm & eat breakfast at 9 am). Try to finish dinner at least two hours before bed.
Challenge #2: Include 1 protein & 2 vegetables with each meal
Protein keeps us stay full and satiated. You want quality protein 20-30g per meal. General health guidelines say to eat at least 5 servings of veggies per day. So your goal is to eat 2 vegetables with each meal throughout the entire challenge. If you eat more... great! Limit Snacking: Practice good TRE (time restricted eating) without snacking.
Eat 2-3 full meals with protein and veggies ~ Check out my recipe pack below
❤️Week Two:
This week, you'll stick with your 12-hour fasting window and 2 veggies per meal. But you'll also add two more challenges into the mix.
Challenge #1: Hydration 💧~ Your first challenge this week is simple.
Drink at least 8 cups of water (64 oz) a day. And no, tea or coffee doesn't count. 😉
✅(Sparkling water, club soda, bone broth) This week you'll also reduce alcohol and sugar-sweetened drinks (including drinks sweetened with stevia and monk fruit).
❌That means no sodas, sports drinks, or sweetened coffee drinks. Sugar and alcohol can both be very hard on your liver. Avoiding them for the next few weeks will improve your body's detoxification.
Challenge #2: Balance Your Plate
It's important to get a good mixture of clean protein, fiber-rich carbs, and healthy fats at every meal. This helps stabilize your blood sugar, keeps your energy levels up throughout the day, decreases your risk for type 2 diabetes (along with many other chronic illnesses), and keeps us feeling satiated (and less likely to reach for the bag of chips!).
Circle three to five foods from each column below. When planning a meal, make sure you include at least one food from each column to ensure you are getting a well-balanced meal!
Download my complete guide here for all 4 weeks ❤️
You can reach me at coachtheah@gmail.com for any help or more information.
Coach❤️Theah Tips:
❤️ Do "YOU" ~ and surround yourself by people who support your choices
❤️ Find time to prioritize and make "YOU" important
❤️ Reach out or find someone who can support and encourage you
❤️ Plan your goals, write them down and track your progress
❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️