21 Days to Turkey - Nutrition Challenge


21 Days to Turkey Nutrition Challenge

GOAL:  To eat clean, unprocessed foods for 21 days and to be mindful of how your body feels and reacts to nutrient rich foods.

WHEN: November 6 – November 26, 2014

TO PARTICIPATE:   Email sam(at)smugsfitness(dot)com

Basic Requirements for Participation

Every participant must:

1. Keep a log of everything you ingest. Be detailed and specific, it is not necessary to weigh and measure your foods, unless you think it will help keep you accountable. If after a meal you feel you have over/under eaten, record it, so you can adjust at your next meal.

2. Keep a log of your sleep each night. Record how many hours you slept, if you feel rested, and any events that occurred to disrupt your slumber.

3. Keep a log of how you feel each day. Be specific about your energy levels, mood, and physical states.

***Note: You can keep all this info in one log. Use a page for each day or if you prefer electronic logging, download Evernote to your phone and keep a log there. Evernote is a great resource for logging because you can share it with others and they can check out what you are eating, how you are feeling, and they can help keep you accountable. You can even take pictures of your meals and build them into the Evernote log. I use Evernote with several of my clients to help them stay on track with their fuel and it has proven to be very effective.

4. Tell your family and friends what you are doing and get their support! Let them know it’s important to you to learn how your body responds to food.

Levels of Participation

VeteranThis isn’t your first rodeo. You’ve done a nutrition challenge before and are stoked to have some accountability and are ready to get back on the wagon.

Foods you must AVOID:

-Processed grains (if you have to ask if it is processed, consider it PROCESSED.)

-Legumes

-Sugar (the refined kind. Natural sugars occurring in fruits are acceptable)

-Alcohol

-All other processed foods (if you have to ask if it’s processed, consider it PROCESSED.)

 

RookieEither this is your first nutrition challenge or in the past you have dabbled with participation, but haven’t completed a challenge.

Foods you must AVOID:

-Processed grains (if you have to ask if it is processed, consider it PROCESSED.)

-Sugar (the refined kind. Natural sugars occurring in fruits are acceptable)

-All other processed foods (if you have to ask if it is processed, consider it PROCESSED.)

-Alcohol intake limited to 2 drinks/week.           

 

Grading-Compliance-Scoring

Using the google document supplied by Smugs, you must record your “compliance grade” each day.  To keep it simple, there are only two grades; an “O” or and “X”. An “O” indicates  complete compliance with your selected level and an “X” indicates noncompliance with your selected level. There is no in between, you either nailed it or you didn’t. Be honest with yourself. The goal is not to score anything other than an “O”. It’s only 21 days, you can do it! 

Some things to think about…

1.     What to eat: Lean meats, nuts and seeds, vegetables and fruit, little starch, and no SUGAR!

2.     If it doesn’t rot in 7-10 days, it is probably not food.

3.     Stay away from foods that have more than 3-5 ingredients on the label and the ingredients listed should consist of words that do not require an advanced scientific degree to pronounce.

4.     The perimeter of the grocery store is your friend, the aisles the enemy. Food located on the perimeter is usually fruits, veggies, and fresh protein sources. Food located in the aisles is usually highly processed, boxed crap that has an indefinite shelf life…aka NOT FOOD.

Resources

One of the main goals for this challenge is to LEARN how your body responds to the foods you eat and how it feels without the foods you are not eating as a result of participation in the challenge. There is a wealth of information on the web and in books. I encourage you to seek your own answers to questions and educate yourself on why it is important to eat a diet rich in whole, unprocessed foods. 

Here are the websites I visit most often when in need of resources for nutrition and recipes (in no particular order):

a.     http://www.marksdailyapple.com

b.     www.Robbwolf.com

c.      www.whole9life.com

d.     www.paleocomfortfoods.com

e.     www.growinguppaleo.com

f.      http://www.thepaleodiet.com

You CAN do it! Good luck and happy eating!