May Mix it Up Nutrition Challenge

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Catherine Watson
5 years ago
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1 May Mix it Up Nutrition Challenge Are you wondering what kind of an eating lifestyle works best for YOU? I don t believe there is a onesize-fits-all approach to healthy eating, as there are a variety of reasons we choose the foods we consume. Cultural, religious, geographic, socioeconomic, medical restrictions these are just a few reasons we may be drawn to one eating plan over another. If you re open-minded, and willing to try a little nutritional adventure that also includes weekly prizes and a Grand Prize winner, then read on... The May Mix it Up Nutrition Challenge will begin on Wednesday, May 1 and continue through Friday, May 31. The purpose of this program is to challenge you to try a variety of eating lifestyles and see how YOUR body responds to them. The challenge will include the following phases: Week 1 (May 1-7): Intro to Healthy Eating - Refined Sweetener Detox (Guidelines included) Week 2 (May 8-14): Vegan Week (Guidelines included) Week 3 (May 15-21): Vegetarian Week (Guidelines included) Week 4 (May 22-28): Paleo Week (Guidelines included) Wrap it Up (May 29-31): Your Choice for the last three days IMPORTANT: Although the idea is to try all three of these diet lifestyles, I realize that may be impossible for some. If you are morally opposed to eating meat of any kind, the Paleo plan may not be something you are willing to try. If you have medical issues that prevent you from being able to consume most grains (gluten), beans or seeds, then following a Vegan diet could be extremely difficult. For those reasons, you may choose to follow only TWO of the proposed diets as either a Vegan/Vegetarian combo or Vegetarian/Paleo combo. Either of those two combinations should allow you to make nutritionally sound food choices. I encourage most participants, however, to try all THREE diet plans for the experience. Believe it or not, there are Vegetarian Paleo s and Gluten-Free Vegans out there. The Rules Cost to participate: $10 (remember, there are prize opportunities!) To be eligible for the weekly prizes and the overall Grand Prize, you MUST be willing to participate via Facebook. There will be a private Facebook Group setup for all participants. Each week (including the first week of the mild sugar detox), you will be required to submit your daily food journal via the private Facebook Group page. You may choose to do this DAILY or WEEKLY, but every day s meals AND snacks must be journaled and submitted. Failure to do this will disqualify you from the weekly prizes, but you may still choose to participate in the weekly nutrition plans for the fun of it. You re allowed to get creative with your submissions feel free to include photos to show your food choices (but please be sure to identify what is in the photos!) You must follow the suggested diet for each week according to the guidelines that are provided in this program manual. With any eating plan, there may be discrepancies in what IS and IS NOT allowed there are a lot of experts on the internet. I have created guidelines for each plan

2 The Phases Week 1: that are the most consistent in beliefs for each of those eating lifestyles. It is only fair if we are all following the same set of guidelines. If you have any questions about them, please ask! Follow the guidelines provided for an Intro to Healthy Eating Refined Sweetener Detox Week 2: Follow the guidelines provided for a Vegan diet Week 3: Follow the guidelines provided for a Vegetarian diet Week 4: Follow the guidelines provided for a Paleo diet May 29-31: Choose your favorite eating plan from the previous three weeks and continue to journal your daily food choices. If you wish to be eligible for the Grand Prize, you MUST submit a brief statement on your favorite eating plan (Vegan, Vegetarian or Paleo) and WHY. Just one or two paragraphs are all that is really needed. The Benefits of Doing This Challenge There are numerous benefits to just eliminating or reducing your consumption of sugar/sweeteners. The first week alone could be the start of a new, healthier lifestyle. Eliminating/reducing sugar and mixing up the variety of foods consumed can have a metabolism-boosting effect on your body, resulting in weight loss (especially when combined with regular exercise!). Trying different eating plans will allow you to listen to your body and see how it responds to a variety of foods. This can help you to determine what is best for YOU. You will be ACCOUNTABLE for your food intake, which should lead to healthier choices this can lead to overall improved health! Did I mention there are weekly prizes and a Grand Prize winner? The Prizes The weekly prize winners will be chosen from those participants that followed the nutritional guidelines for that week AND submitted their food journals on the private Facebook Group page. This is the honor system keep it real, and truly document everything you eat AND drink.

3 All qualified participants will be entered in a random drawing that week and notified via the private Facebook Group page. For those participants from The Studio Fitness (or just located nearby), the weekly prize will be one (1) free smoothie or juice blend from LocoLicious Natural Juice Bar + one (1) free Quest bar of your choice. For those participants that are NOT in this area, you will receive three (3) free Quest bars of your choice (I will mail them to you, if necessary). The Grand Prize winner will be randomly selected from the participants that qualified every week during the monthly challenge. In addition, you must submit a brief (no more than one or two paragraphs) statement about which of the eating plans was your favorite and WHY. The Grand Prize winner will receive one (1) FREE admission to my How to Eat Healthy on a Budget seminar that will be presented at The Studio Fitness during the month of June. An online version will also be available for those not able to participate in person.

4 Intro to Healthy Eating - Refined Sweetener Detox The first week is a MILD detox from refined sugar/sweeteners this is not nearly as restrictive as the Three-Week Stoplight Diet! In order to prepare your bodies to fully absorb the nutrients from the real, whole foods you will be consuming on ALL of these eating plans, it is imperative that you cut back on sugar/sweeteners. Unless you have been through a sugar detox (and continued with what you learned during that experience), you are addicted to sugar. Trust me. You will not be allowed to consume the following during the first week: white sugar, brown sugar, powdered sugar, cane sugar, cane juice, any refined sweetener, or artificial sweeteners of ANY kind (Nutrasweet/aspartame, Splenda/sucralose, Sweet n Low/saccharin). No Diet Coke. NO ALCOHOL of any kind (it s just one week!). You are not allowed processed food items that contain any form of sugar YOU MUST READ LABELS! Following are all the code words used for sugar: the words syrup, sweetener, and anything ending in ose can usually be assumed to be sugar. If the label says no added sugars, it should not contain any of the following : Agave Nectar, Barley Malt Syrup, Corn sweetener, Corn syrup, or corn syrup solids, Dehydrated Cane Juice, Dextrin, Dextrose, Fructose, Fruit juice concentrate, Glucose, High-fructose corn syrup, Honey, Invert sugar, Lactose, Maltodextrin, Malt syrup, Maltose, Maple syrup, Molasses, Raw sugar, Rice Syrup, Saccharose, Sorghum or sorghum syrup, Sucrose, Syrup, Treacle, Turbinado Sugar, Xylose. You ARE allowed raw honey or real maple syrup in EXTREME MODERATION (no more than 6 teaspoons (25 g) daily for women or 9 teaspoons (37 g) daily for men). You may also use a natural sugar alternative like Stevia, Xylitol or Erythritol sparingly these will not cause an imbalance in your blood sugar levels, but they may keep you craving sweet-tasting food. If you can go without any form of sweetener the first week, that is definitely best. Although these very specific restrictions on sugar/sweeteners are being given for the first week only, it is highly suggested that you follow them throughout the entire monthly challenge. The last week s Paleo eating plan is very similar in restrictions regarding sugar/sweeteners, so you might as well just tough it out the whole month.

5 Vegan Diet Guidelines What is a Vegan? Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products. Vegan Nutrition The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Protein Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole grain bread, potatoes, broccoli, kale. You may also use a vegan protein supplement to ensure you are meeting your daily protein needs. Fat Vegan diets are typically free of cholesterol and are generally low in saturated fat. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut. Vitamin D Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D-fortified soy milk and rice milk. Anyone choosing to follow a Vegan diet long-term (longer than this one week challenge!) should also consider Vitamin D supplementation (discuss with your doctor). Calcium Calcium is found in dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy/almond milk and orange juice, and many other foods commonly eaten by vegans. Vegans should eat foods that are high in calcium and/or use a calcium supplement. The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day. Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.

6 Iron Dried beans and dark green leafy vegetables are good sources of iron. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Sources of Iron Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale. Omega-3 Fatty Acids In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid in their diets such as flaxseed, flaxseed oil, tofu, soybeans, and walnuts. Vitamin B12 Non-animal sources include nutritional yeast, also known as Vegetarian Support Formula (around 2 teaspoons supplies the adult RDA). It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets. Tempeh, miso, and seaweed are often labeled as having large amounts of vitamin B12. However, these products are not reliable sources of the vitamin because the amount of vitamin B12 present depends on the type of processing the food undergoes. Other sources of vitamin B12 are fortified soy milk (check the label as this is rarely available in the U.S.) and vitamin B12 supplements. There are supplements which do not contain animal products. Common Vegan Foods Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili... Egg and Dairy Replacers As a binder, choose any one of the following to substitute for each egg: 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe 1 small banana, mashed 1/4 cup applesauce 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores 1 tablespoon of chia seeds + 3 tablespoons of water

7 The following substitutions can be made for dairy products: Soy milk, rice milk, nut milk, or water (in some recipes) may be used. Buttermilk can be replaced with soured soy, rice or almond milk. For eachccup of buttermilk, use 1 cup of the substitute milk plus 1 tablespoon of vinegar. Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.) Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes. Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.

8 Vegetarian Diet Guidelines What is a Vegetarian? Vegetarians do not eat meat and poultry, but many eat fish and other seafood. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes and seafood, if you choose. Limit your intake of sweets and fatty foods. Vegetarian Nutrition Protein SOURCES OF PROTEIN: beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas. Many common foods, such as whole grain bread, greens, potatoes, and corn, add to protein intake. Seafood is an excellent source of protein, should you choose to eat it. Iron Dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, chard, tofu, tempeh, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats") are all sources of iron. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Calcium Good sources include broccoli, collard greens, kale, mustard greens, tofu prepared with calcium, dairy products, fortified soy/almond milk, and fortified orange juice. Vitamin B12 Vitamin B12 comes primarily from animal-derived foods. A diet containing dairy products or eggs should provide adequate vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast, or soymilk are non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables are not a reliable source of vitamin B12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods regularly, you should take a supplement. Omega-3 To maximize production of DHA and EPA (omega-3 fatty acids found in fish and made by our bodies), include other sources of alpha-linolenic acid in your diet. Alpha-linolenic acid is found in flaxseed, flaxseed oil, tofu, soybeans, and walnuts. You can also obtain DHA directly from foods fortified with DHA from microalgae (in some brands of soymilk) and supplements containing microalgae-derived DHA.

9 Paleo Diet Guidelines UNRESTRICTED FOODS VEGETABLES You can eat all of them without limit, except Vegetables to limit for weight loss: Sweet potatoes/yams Taro FRUITS Limit fruit intake, especially dried fruit, for weight loss - otherwise, eat all of them freely. MEATS and EGGS Eat meats and eggs freely, but only those products from animals that were grass fed/pasture raised. At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites. Game Meats Organ Meats Pork Beef Chicken Turkey Goat Lamb Eggs from chickens, ducks, emu, quail, etc. FISH, SHELL FISH, FISH EGGS All species are fine. NUTS & SEEDS All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS they re legumes, and thus are not on the list. If you re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly. SEA VEGETABLES Kombu, wakame, other seaweeds, algaes, etc. They re all good.

10 FATS butter (only pastured, grass-fed) tallow lard coconut oil/milk olive oil palm oil walnut oil avocado oil macadamia oil hazelnut oil Watch your intake of all of these if you re trying to lose weight they re very calorie dense. BEVERAGES Water Herbal tea Coconut water Freshly juiced fruits and vegetables EAT IN MODERATION Coffee Chocolate Dried fruit Alcohol (all kinds) Caffeinated teas Processed meats bacon, sausage, deli meats (should all be nitrite/nitrate-free) Sweeteners Raw honey, stevia, grade B maple syrup, coconut sugar FOODS TO AVOID Pasteurized Dairy milk, yogurt, kefir, cream, ice cream, powdered milk, etc. EXCEPTIONS: organic, pastured butter and raw (not pasteurized), whole fat, dairy is allowed. Grains or grain-like foods - wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn. AND any flour, noodle or other food made out of any of these. Legumes All beans. Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture Snow peas, sugar snap peas and green beans, although technically legumes, are acceptable to eat.

11 Refined Sweeteners sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made. Highly Processed Oils - any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated. Most Vegetable Oils Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don t cook with those. Fruit Juice unless it comes straight from your juicer at home. Soft Drinks see Sweeteners above. Refined, iodized salt use unrefined sea salt instead

Healthy Eating Guidelines for Vegans

Healthy Eating Guidelines for Vegans A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products