Here we go! The 21 Day Clean Eating Challenge is starting November 1, 2015. The challenge has two parts:
Part 1: Clean Eating Challenge
Note: If the choice is between choosing an easier level vs modifying ONE item on the next challenging level, you should definitely go for the challenging level. However, do not open the door too wide on that ONE item to defeat the purpose. Essentially, we are saying you can modify only ONE item on the next level if it makes it easier for you to choose the more challenging level.
A few highlights:
No Added Sugar: A no-sugar-added diet involves restriction of sugars that do not occur naturally in food. A food contains added sugars if the ingredients list contains cane sugar, brown sugar, corn syrup and high-fructose corn syrup, corn sweetener, fructose, dextrose, fruit juice concentrate, glucose, lactose, honey, maltose, molasses, raw sugar, sucrose or syrup. Since added sugars are typically found in processed foods, a no-sugar-added diet is comprised of natural foods, such as fruits, vegetables, whole grains, lean meats and poultry, fish, legumes, dairy products, nuts, seeds and oils.
No Refined Grains: Carbohydrates are necessary for your health, but not all carbs are equal. Healthy carbohydrate sources include whole grains, vegetables and fruits. You’ll typically find unhealthy carbohydrates — often called refined, bad, empty or simple carbs — in pre-packaged meals and fast foods. The ingredients in these foods undergo heavy processing, which diminishes their health benefits. For example, to produce refined grains, manufacturers strip whole grains of healthy components that provide dietary fiber and other nutrients. Opt for pasta, crackers and other baked goods that contain such whole grains as wild rice, quinoa, bulgur, millet, oatmeal, brown rice, whole wheat, whole rye, buckwheat, rolled oats and whole-grain barley. Whole grains retain their bran and germ, unlike refined grains, which makes them an excellent source of dietary fiber, iron and many B-vitamins.
No Hydrogenated Oils: Foods without hydrogenated oils, or trans fat, are the best choice for a healthy diet. Hydrogenated oils create an increase in total cholesterol and low-density lipoprotein cholesterol, also known as LDL, even if small amounts are eaten, according to the Institute of Medicine. Increases in LDL raise the risk for heart disease. Fruits are naturally free of hydrogenated oils, all vegetables are foods without hydrogenated oils, especially when they are eaten fresh, and grains are naturally free of hydrogenated oils.
Part 2: Push-up Challenge
Everyone is encouraged to also do the push-up challenge during the 21 says. Each day has 4 sets of push ups, with a 60 sec rest between each set. For example, on day 1, you do 2 push ups, rest for 60 seconds, do another 2 push ups, rest for another 60 seconds, then do 4 push ups, rest for another 60 seconds, then do 4 push ups. We are going to provide scales of push ups you can do if you are not able to do a full push up yet.
We have 3 more days to start. Invite friends and family to join.