Yes Again!

Why? Because it works.

Average weight loss on the first 21 day challenge was 5 pounds.

It doesn’t sound like much but if you do the math that would be 15 in two months if you continued eating similar to the 21 day eating plan.

Current 21 Day Challenge Dates

May 6 – 27

Watch these videos. Ignore any dates mentioned in these videos.

Download the Paleo Solution Food Matrix Below (Right Click and Save As)

thePaleoSolution_FoodMatrix

(from Rob Wolf.com)

Paleo-Diet-Food-List-PDF

(from ultimate paleo guide.com)

Current Challenge Prizes

Best three journals will be put in a drawing for the grand prize that includes

My Fit Wichita Member of the month for May (Black Tee-Shirt Award)

A one hour massage

More to come…

 Diet Log

 5/6/13

probiotic

apple

apple

grape fruit seed extract

fish oil

Almonds

lime

BCAAs

Apple

Beef, broccoli, garlic, salt, lime, organic beef seasoning (will put ingredients later)

pineapple

chicken, organic chicken seasoning (will put ingredients later)

5/7/13

probiotic

apple

grape fruit seed extract

fish oil

Chicken (left overs from 5/6)

Almonds

apple

Egg, coconut oil, carrots, broccoli, cauliflower, garlic

sweet potatoes, coconut oil, salt

apple

5/8/13

probiotic

apple

apple

grape fruit seed extract

fish oil

Almonds

spinach, avocado, lime, salt, pepper, almonds

Meal from client -

Meat ball Ground beef , Onions, cumin, potatoes, bell pepper, tomatoes, and olive oil, salt, brussel sprouts, fresh lemon juice, bell pepper, egg plant, potatoes, Green beans, paprika

apple

Beef, broccoli, (seasoning) lime, coconut oil, salt

pineapple

fungus fighter supplement

5/9/13

probiotic

apple

grape fruit seed extract

fish oil

spinach, avocado, lime, salt, pepper, almonds, salmon

apple

apple

Chicken, seasoning

brussel sprouts, green, red, and onions, coconut oil

garlic, lime, salt

5/10/13

probiotic

apple

grape fruit seed extract

fish oil

spinach, avocado, lime, salt, pepper, and chicken, brussel sprouts, and peppers from previous.

apple

Bcaa

apple

almonds

Egg, coconut oil, broccoli, garlic

sweet potatoes, coconut oil, salt

beef broth

5/11/13

apple

probiotic

grape fruit seed extract

fish oil

spinach, lime, salt, pepper, almonds, salmon

Beef, broccoli, (seasoning) lime, coconut oil, salt

fungus fighter supplement

2 apples

pistachios

apple

5/12/13

apple

eggs, coconut oil, broccoli, garlic, avocado

apple

apple

grape fruit seed extract

fish oil

chicken, seasoning, lime

Brussels sprouts, butter salt, garlic powder

sweet potato, coconut oil

fungus fight supplement

sweet potato, coconut oil

lime

part of apple

5/13/13

two small apples

probiotic

chicken, seasoning

broccoli, carrots, cauliflower,, butter

fishoil, grapefruit seed extract

two small apples

Beef, lime, onion, carrot, garlic, coconut oil

sweet potato, coconut oil

Fungus Fight Supplement

Bone broth (ingredients listed later), carrots, celery, potatoes

5/14/13

fishoil, probiotic, grape fruit seed extract

Cabbage, broccoli, carrot, salmon, 2 avocados, lime, salt, pepper

apple

almonds

eggs, broccoli, garlic, coconut oil, hot sauce (ingredients later)

Bone broth from 5/13

sweet potatoes, coconut oil

fungus fighter supplement

5/15/13

probiotic

 

Fool me once, shame on you…

Below is a “sea salt” I purchased recently. I thought I was being smart by buying in bulk but come to find out I was trading a slight discount for something that is extremely hazardous in case of ingestion.  READ the labels (even on salt!)

Sodium Chloride (Salt) – Treated with Yellow Prussiate of Soda (YPS) aka Sodium ferrocyanide

Potential Acute Health Effects:
Extremely hazardous in case of ingestion. Hazardous in case of skin contact (irritant), of eye contact (irritant), of inhalation.
Potential Chronic Health Effects:
Extremely hazardous in case of ingestion. Hazardous in case of skin contact (irritant), of eye contact (irritant), of inhalation.
CARCINOGENIC EFFECTS: Not available. MUTAGENIC EFFECTS: Not available. TERATOGENIC EFFECTS: Not available.
DEVELOPMENTAL TOXICITY: Not available. The substance is toxic to blood, lungs, mucous membranes. Repeated or
prolonged exposure to the substance can produce target organs damage.

“Everything in Moderation”

You hear this all the time.

I know alcohol is bad for me but… “everything in moderation”

I know these cookies are bad for me but.. “everything in moderation”

I know fill in the blank… but “everything in moderation”

I have no problem with this except for one little detail.

The definition of moderation!

According to Wikipedia moderation is “the process of eliminating or lessening extremes. It is used to ensure normality throughout the medium on which it is being conducted”.

You can easily see how the statement “everything in moderation” should be great for a fat loss program.

The concept is great and could keep you from hating your life.

But… many people eat garbage 99% of the time and don’t even know it.  The things people eat to lose weight like frozen weight loss dinners, diet shakes, diet soda, cheap yogurts, “healthy” whole grains, healthy cereals, skim milk, etc. many times are not healthy at all and often contain a whole list of ingredients that do not support your health and in many cases are probably detrimental!

So many people use the old stand by “everything in moderation” to take a break from the aforementioned list of garbage food to indulge in something even more heinous.

So am I saying never eat a cookie? No

Am I saying never eat some ice cream? No

So what are you saying?

First,

Find out what healthy food is.  Find someone that can help educate you in what real food is.

(Hint: if this expert is using the USDA recommendations to help guide you find another expert!)

Second, 

Eat healthy food most of the time.

Last,

If you want to eat food that is not healthy do so in moderation.

It is easy to say “everything in moderation” and then scarf down a cupcake, cookie, or have just one more tasty beverage, and that’s fine… If it is truly moderation and you are not using “everything in moderation” as a tool of convenience or using it to get you out of sticky situations like a trusty side kick.

Do not add any supplements that you have not been taking for more than two weeks.

Prepare yourself

 

Click Here to view the most recent challenge here.

Below is the first 21 day challenge.

Keep in mind my goal is not weight loss:)

I ate a lot of bananas because I was trying to gain weight. Each banana has about 100 calories.

I will not record water because that is all I will drink. If you drink anything else record ingredients.

1/28/2013 -

This day was spent traveling which means I ate what I could when I could. (a lot of fruit)  Probably won’t prepare meals until Wed.

Apple

Orange

Apple

Apple

Dissected Trail Mix (almonds, sunflower seeds, pumpkin seeds, dried apples, dried apricots, walnuts)

Spinach Salad(spinach leaves, carrots, broccoli, lemon, salmon

Banana

Apple

Eggs Mix (eggs, broccoli, green peppers, onion, celery, coconut oil, black pepper, salt,)

Banana

Lemon

1/29/2013

Eggs Mix (eggs, spinach, celery, salt, black pepper)

banana

Orange

orange

Cashew, Almond, Pistachio mix

Lettuce Wraps (beef, salt, pepper,oregano, cumin, onion, celery, iceberg lettuce, coconut oil)

Sweet potato, coconut oil

banana

banana

1/30/2013

eggs (avocado, broccoli, carrots, salt, pepper, Hot sauce-aged chili peppers, vinegar, salt, garlic powder)

banana

Cashew, Almond, Pistachio mix

Salad (spinach, avocado, carrots, lime)

Salad (mixed greens, carrots, broccoli, lime, Salmon)

Sweet Potato, cinnamon, coconut oil

Brussel spouts butter, garlic powder, salt, pepper, lime

banana

Pistachios

1/31/13

Pistachios

banana

banana

pistachios

Salad (Mix greens, carrots, broccoli, avocado, lime, lemon)

pistachios

orange

banana

banana

banana

Avocado Salad(avocado, green bell pepper, red onion, salt, pepper, lime)

Avocado Salad(avocado, green bell pepper, red onion, salt, pepper, lime)

Avocado Salad(avocado, green bell pepper, red onion, salt, pepper, carrots, tomatoes, lime)

Salad (mixed greens, tomatoes, onions, green peppers, lemon, banana)

12/1/2013

banana

banana

Salad (mixed greens, salmon, carrots, green pepper, red onion, lemon)

banana

pistachios

banana

banana (that’s a lot of bananas! Only 125+ grams of sugar!)

Apple

eggs (onions, garlic, carrots, salt, pepper, green pepper, celery, curry powder)

sweet potato

salad (lettuce, carrots, salmon, lemon, apple)

orange

orange

12/2/13

banana

orange

salad (lettuce, avocado, carrots, broccoli, lime)

Brussel spouts lime, salt, garlic powder

banana

banana

banana

Beef and Broccoli, green pepper, coconut oil

Sweet Potato, coconut oil

Lettuce

Carrots

onion

avocado

salmon

salt

lemon

celery

broccoli

banana

banana

12/3/13

banana

banana

eggs (broccoli, carrots, onions, garlic, curry powder, salt, pepper)

eggs ( carrots broccoli, cauliflower, onions)

apple

pistachios

avocado, lime, salt

avocado, carrots, lime, salt

2/4/13

mixed grees salad ( 2 avocados, carrots, salt, pepper, lime)

apple

pistachios

banana

apple

apple

banana

orange

orange

steak, mushrooms, onions, garlic, butter, salt, pepper

avocado, carrots, onions, limes, salt

sweet potatoes, butter

2/5/13

eggs onions, carrots, celery, butter, hot sauce from above

apple

orange

pistachios

orange

orange

orange (notice the sugar from oranges effects me in a worse and different way than banana)

salad (2 avocado, carrots, apple, lime)

banana

banana

banana (need some protein)

salad (avocado, salmon, pepper celery carrots, hot sauce)

pistachios

banana

eggs (carrots, broccoli, butter, pepper, red pepper, sweet potato)

2/6/13

apple

banana

avocado, carrots, lime x 2

banana

pistachios

banana

banana

Avocado, carrots, salt, pepper

eggs (green, red, yellow pepper, onion, celery, hot sauce)

2/7/13

Eggs (butter, carrots, broccoli)

Sweet Potato , butter

kale salad, avocado, salmon, salt, lemon

part of a cutie

3 banana

2 oranges

eggs ( broccoli, onion, garlic, coconut oil, salt)

Sweet potato (coconut oil, salt)

2/8/13

orange

banana

pistachios

orange

banana

salad (mix greens, kale, avocado, lemon, pepper)

banana

avocado, carrots, lemon, salt

banana

banana

Salad (mixed greens, 2 avocado, onion, lime)

orange

banana

eggs (Peppers, onion, salt, pepper, hot sauce)

2/9/13

banana

banana

apple

banana

orange

eggs (spinach, celery, hot sauce)

banana

Lettuce wraps (beef, onions, celery, lettuce, lime, hot sauce, carrots)

Sweet potato (coconut oil, salt)

banana

piece of meat, salt, and pepper

attempted fried bananas in coconut oil

apple

pistachios

2/10/13

banana, orange, banana

carrots

banana

banana

eggs ( red, yellow, green pepper, onion, salt, pepper, hot sauce)

sweet potato, coconut oil

banana

apple

pistachios

salad (mixed greens, kale, 2 avocado, salmon, lemon, salt, pepper)

3 banana

apple

2/11/13

apple

banana

pistachios

banana

2 apple w/ raw almond butter

orange

apple

banana

carrots and avocado, pepper, salt

banana

banana

banana

eggs, onion, green, red, yellow, peppers, coconut oil, hot sauce

sweet potatoes coconut oil salt

banana

pistachios

orange

2/12/13

eggs, broccoli, salt, hot sauce, coconut oil

banana

pistachios

banana

orange

sm apple

sm apple

Salad Wrap (beef, lettuce, mixed greens, onions, hot sauce, coconut oil, garlic, cayenne pepper, salt, pepper)

sm apple

brussel spouts, carrots, broccoli, coconut oil, avocado

sm apple

sm apple

2/13/13

Eggs (kale, butter, salt, hot sauce)

sm apple

banana

sm apple

banana

lettuce, 2 avocados, carrots, pepper, salt, lime)

3 banana (post workout)

apple

pistachios

cabbage, cauliflower, carrots, avocado, salt, pepper, lime

2 sweet potato, salt, coconut oil

apple

almonds

2/15/13

banana

eggs (kale, green yellow red pepper, onions, coconut oil)

banana

banana

avocado, carrots broccoli, almonds, salt, pepper

almonds

apple

eggs (broccoli, coconut oil, salt, hot sauce)

apple

brussel sprouts (butter, garlic powder, salt, pepper)

sweet potato (coconut oil, salt)

banana

2/15/13

eggs (broccoli, coconut oil, salt, pepper, hot sauce)

banana

banana

banana

salad (avocados, carrots, broccoli, lime, salt, pepper, lettuce)

4 bananas (post workout)

Eggs (avocado, carrots, broccoli, cabbage, cauliflower, salt, pepper, coconut oil)

Sweet Potato, coconut oil, salt

5 bananas:) (looks like 30 bananas a day diet w/eggs)

2/16/13

banana

eggs (coconut oil, broccoli, carrots, cabbage, cauliflower, salt, pepper)

banana

orange

2 banana

pistachios

banana

2 goji berries

banana

orange

banana

tilapia

carrots, cabbage, cauliflower, coco oil, salt, pepper, garlic powder

lemon

2/17/13

banana

eggs (onion, pepper, salt, coconut oil)

banana

pistachios, banana, banana, apple

apple

salad ( lettuce, avocado, lime, pepper, salt)

apple, banana

END

Honesty:  Below is a item that might be healthy but was not allowed on this challenge. Can you tell why?

 

Both the sugar and safflower oil were not allowed on the challenge. One participant admitted the mistake but completed the challenge anyway.  Sticking with something even though you had one slip up will make the difference between success and failure.  This participant lost about 6 pounds and all of her “holiday” weight in this 21 day challenge.