Well in order to fully engage ourselves in our challenge, we need a few tools:
1. A diary/journal: To keep track of our eatings and feelings
2. A workout buddy/accountability partner
3. A weekly grocery list
4. A "Before" picture of yourself
5. A scale or your dream size dress/pants
6. A work out video, or gym membership, or work out plan
7. Measuring cups and scale
Weekly we would post the grocery list for the following week that way you can print and shop in advance for your food. It is better to prepare your food in advance and store in the fridge. It prevents eating out and "falling off the wagon" lol!!
Here is our 7 Day Cleanse starting on Thursday, Dec 1st and end on Wednesday December 7th. This does not look like your typical cleanse, however if we are talking about a lifestyle change, it must be something doable and realistic. It took great lengths to find this cleanse. Most of the ones I found are the ones you are already familiar with, Master Cleanse, Grapefruit Diet, All Juice etc These again are not realistic given what our goals are. My suggestion is that cleansers like that can be taken on an individual level. but as a group this is what we would be doing.
Breakfast
• 8 oz water with a squeeze of fresh lemon juice
• Scrambled egg whites with chopped fresh herbs (such as basil or oregano), topped with a dollop of salsa, and 1 slice whole-wheat toast, dry
or 1 cup cooked oats or cooked oatmeal topped with ½ cup berries or 2 Tbsp nuts
• 8 oz decaffeinated green or herbal tea
Snack:
• Sliced apple with 1 Tbsp natural peanut butter
or 1/3 cup natural trail mix
Lunch
• 1 cup fresh spinach or lightly sautéed spinach or kale, squeezed with fresh lemon or orange juice
or 1 cup asparagus with 1 tsp olive oil, garlic, and lemon juice
• 4 oz grilled, baked, or broiled salmon, chicken, or pork tenderloin, seasoned with spices such as lemon pepper
• 1/2 cup edamame beans, steamed
• 8 oz water or decaffeinated green or herbal tea
• 8 pecan halves
Snack:
• 1/2 sweet potato or one citrus fruit (orange or grapefruit)
• 4 oz low-fat yogurt
Dinner
• Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar (any variety)
• ½ cup to 1 cup asparagus or artichoke hearts, steamed
• 4 oz lean chicken with spices, baked or grilled
• ½ cup brown rice, barley, bulgur, or quinoa
• 8 oz water or decaffeinated green or herbal tea
Snack:
• ¾ cup to 1 cup blueberries
or ½ cup pomegranate seeds
• 4 oz nonfat Greek yogurt
or low-fat organic yogurt or low-fat cottage cheese
6. A work out video, or gym membership, or work out plan
7. Measuring cups and scale
Weekly we would post the grocery list for the following week that way you can print and shop in advance for your food. It is better to prepare your food in advance and store in the fridge. It prevents eating out and "falling off the wagon" lol!!
Here is our 7 Day Cleanse starting on Thursday, Dec 1st and end on Wednesday December 7th. This does not look like your typical cleanse, however if we are talking about a lifestyle change, it must be something doable and realistic. It took great lengths to find this cleanse. Most of the ones I found are the ones you are already familiar with, Master Cleanse, Grapefruit Diet, All Juice etc These again are not realistic given what our goals are. My suggestion is that cleansers like that can be taken on an individual level. but as a group this is what we would be doing.
• 8 oz water with a squeeze of fresh lemon juice
• Scrambled egg whites with chopped fresh herbs (such as basil or oregano), topped with a dollop of salsa, and 1 slice whole-wheat toast, dry
or 1 cup cooked oats or cooked oatmeal topped with ½ cup berries or 2 Tbsp nuts
• 8 oz decaffeinated green or herbal tea
Snack:
• Sliced apple with 1 Tbsp natural peanut butter
or 1/3 cup natural trail mix
Lunch
• 1 cup fresh spinach or lightly sautéed spinach or kale, squeezed with fresh lemon or orange juice
or 1 cup asparagus with 1 tsp olive oil, garlic, and lemon juice
• 4 oz grilled, baked, or broiled salmon, chicken, or pork tenderloin, seasoned with spices such as lemon pepper
• 1/2 cup edamame beans, steamed
• 8 oz water or decaffeinated green or herbal tea
• 8 pecan halves
Snack:
• 1/2 sweet potato or one citrus fruit (orange or grapefruit)
• 4 oz low-fat yogurt
Dinner
• Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar (any variety)
• ½ cup to 1 cup asparagus or artichoke hearts, steamed
• 4 oz lean chicken with spices, baked or grilled
• ½ cup brown rice, barley, bulgur, or quinoa
• 8 oz water or decaffeinated green or herbal tea
Snack:
• ¾ cup to 1 cup blueberries
or ½ cup pomegranate seeds
• 4 oz nonfat Greek yogurt
or low-fat organic yogurt or low-fat cottage cheese
just wanted to tell those in the DMV area... the best place for fish are those hispanic food shops... fish is always fresh and cheap especially the Salmon... Thats where I get mine... Lets do this ladies
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