Reflect on the last week.
Which FUEL FACT & FIX do you need to FOCUS on the most today?
Share any thoughts on how your progress or about the challenge in general.
FUEL FACT--Most people know what they should and shouldn't eat. But these days, food labels can be very confusing! So, it's important to understand food labels in order to make the best choices. It will take time, but like anything that is worth having, the knowledge will be worth it! We'll get into all the details next week, but for today, I want to share with you what a normal eating day looks like for me, simply as a guideline;) I don't do elaborate cooking most days...so, you'll see it's pretty basic.
1-Day Sample Meal Plan
7am awake 16oz water with MULTI-vitamin
8am breakfast: Omelet & fruit
1/4 tsp coconut oil
1 slice turkey bacon
1/2 cup chopped fresh spinach
1/4 cup chopped bell Peppers
1 cup egg whites
Salt to taste
1/3 cup avocado, cubed
1/4 apple, chopped
1/4 cup blueberries
1/4 cup bananas sliced
1 tbsp sliced almonds
12pm Lunch: turkey bowl
1/4 tsp coconut oil
2 cups chopped spinach
2.5 lbs lean ground turkey
1/3 cup chunky salsa
(Cook and measure out 3.5 oz)
1/4 cup black beans
1/4 cup kernel corn
1/3 cup avocado, cubed
1/2 cup chopped lettuce or romaine
1 serving of Blue corn tortilla chips
4pm: NUTRASTART Shake
1 cup almond milk
2 scoops protein powder
1/3 frozen banana
1/4 cup frozen strawberries
8pm: Dinner--Chicken Tacos
1/4 tsp coconut oil
3 oz shredded chicken
(Either from a rotisserie, no skin, or from bulk I cooked in crockpot)
1/4 cup black beans
1/3 cup avocado, cubed
3 corn tortillas
Side salad w/ yogurt ranch dressing
FAITHFUL FUEL: As you continue with this challenge, remember to use Scripture as a source of empowerment! God says "All Scripture is inspired by God and is PROFITABLE for teaching, for rebuking, for correcting, for TRAINING IN RIGHTEOUSNESS, so that the man of God may be complete, equipped for every good work" (2 Timothy 3:16, 17 HCSB). Training yourself to honor God with healthy choices is part of righteousness--so Scripture therefore is useful to learn how to become healthy! When you're struggling with motivation or how-to, open your Bible and let God direct your steps!
I challenge you to log everything you eat tomorrow, just to get an idea of Your eating habits. If you already do this, add timing, amounts of food, and one sentence describing how your food made you feel.
What is your biggest challenge to setting up a healthy eating plan?
FUEL FACT: When trying to lose weight, it was first thought that eating too much fat made you, well, fat. So people began low-fat diets, and even No-fat diets to get healthy. In all actuality, though, eating too many carbs is what causes our bodies to store fat and hold onto fat. That is why it is important to choose the right carbs;)
Our bodies NEED fat to function, but again, the key is to choose healthy fats! There are several different categories, but to keep it simple, here's a list of foods to choose from:
Coconut oil (cooking with heat)
Olive oil (use for cold food recipes, salads)
Omega-3 supplement (500 mg total EPA/DHA)
FUEL FIX: Here's are few ways to choose healthier fats--
1. Snack on peanuts instead of potato chips or candy. Peanuts provide good energy without all the trans and saturated fats that are contained in typical snacks. Limit their consumption to half a cup per serving.
2. Use olive oil in salad dressings and in marinades.
3. Replace high calorie, saturated fats containing cheese/dairy with avocados.
5. Use nuts and seeds, rather than chocolate and candy pieces when baking or as a topping for various desserts.
6. Eat fatty fish that contain omega-3s, such as salmon, mackerel or herring in place of red meat or chicken for at least 2-3 meals per week.
7. Limit, or eliminate entirely, fast foods fried in trans fats, and other goods containing these fats (cookies, cakes, donuts).
8. Read food labels and avoid foods that contain hydrogenated or partially hydrogenated oils, or have any trace of trans fats.
Hebrews 1:3 says that God will sustain you by HIS powerful Word. It's been 1 week of trying to get back on track with our eating habits...remember that it's not by your strength that you will withstand this challenge! But it is by His Word and His power--so be in Your Word daily to experience God's presence & truth in your life. This will in turn empower you to make healthier choices as you commit to honoring Him with your body and everyday choices!
FUEL FACT: Although many people struggle with getting enough protein in their diet, the other extreme is eating too many carbs. Not all carbs are bad--your body needs carbs for energy and for brain function. The key is to choose the right kind of carbs!
CARBS include fruits, veggies, grains/cereals/bread, and starchy foods. Ideally, you want to choose carbs that are not processed (come in a box or a bag), but rather come straight from nature (fruits & veggies, whole grains). Carbs that are high in fiber are also better for you because they digest slower, giving you more sustained energy and making you feel fuller longer. Fiber is the key to losing weight without feeling like your starving yourself.
FUEL FIX: Choosing the right carbs is simply a matter of knowing which carbs to choose and including a healthy choice with each meal/snack.
Fruits: Opt for fresh or frozen fruits vs canned or juice, which usually have added sugar. Fruit does have sugar, but it is natural and can easily be digested by the body. Substitute fruits for desserts or use them to jazz up a salad or protein shake.
Vegetables: Opt for fresh or steamed vs sauteed or creamy. At restaurants, make sure to ask if they are cooked in any butter or sauce, and if so, ask for it on the side or without. Colorful vegetables that are in season are your best options.
Grains/cereals/bread: Choose whole grains vs enriched or refined grains, which tend to strip the grain of its nutrients and then add the nutrients back in. Read your ingredient labels and make sure the first ingredient is WHOLE GRAIN/WHEAT. Also, make sure the fiber grams are greater than the sugar grams, indicating a less processed food. Quinoa and oats are your best choices for whole grains.
Starches/Pasta: Starchy foods are good in moderation, such as potatoes and pasta. But make them more of a condiment rather than a base (bowl of pasta, bed of rice). Try to limit these and focus on green carbs instead.
Proverbs 21:5 tells us "good planning and hard work lead to prosperity, but hasty shortcuts only lead to poverty." Learning to change your food habits and resist unhealthy foods will take some kind of planning and diligence to keep it at in order to overcome your bad habits and temptations. But it is possible, and it is work that is well worth the effort! So keep moving forward!
What are your questions or thoughts on carbs??
FUEL FACT: Another challenge to eating healthy is knowing what is healthy to eat. Yesterday, you were challenged to make a list of healthy foods you like. Today, and throughout the rest of this week, I will share with you example of healthy foods. We'll see which ones match your list!
There are 3 main categories of food that provide nutrients your body needs to function optimally: PROTEIN, CARBS & FAT. Today, let's focus on PROTEIN. Protein is important to your health because it plays a vital role in releasing energy in your body, aids in the formation of red blood cells and makes up so many key components of your body's tissues.
Healthy choices for protein include chicken, lean turkey, lean beef, eggs & egg whites, beans, Greek yogurt and select protein powder. LEAN simply means that there is very little or not fat associated with the protein. All breaded & fried foods, therefore, are not considered lean!
I don't include nuts here, because they are primarily a fat. And I personally don't eat beef, but it's a personal preference. However, towards the end of this challenge we will do a 10-day detox, so try to start now by getting a variety of protein in your diet.
FUEL FIX: Here is how I incorporate these healthy foods into my healthy eating plan...
*chicken-I cook chicken breast in bulk in the crockpot, shred & portion out for different meals I find on dashingdish.com. My favorites are white chicken enchiladas and the BBQ chicken stuffed potatoes.
*lean turkey-I cook ground turkey in bulk as well in a skillet with spinach, salsa and bell peppers. I portion this out as well for tacos and casseroles.
*egg whites-I make omelets just about everyday, cooked with turkey bacon and topped with avocado:) my favorite!
*beans-I often mix black beans into my shredded chicken or ground turkey and add it to my salads.
*Greek yogurt-I mix about 1/4 cup with 1 scoop protein powder and add fresh fruit and almonds for a snack or treat. I don't like it plain. I also use it a substitute for sour cream.
*Protein Powder-I use NutraStart as my recovery/meal replacement shake and IsoPure from GNC for baking to add protein.
*When dining out, ALWAYS choose lean protein, grilled with sauces on the side.
FAITHFUL FUEL: Proverbs 4:26 advises us to carefully consider the path of your feet, and all your ways will be established. I encourage you to take some time this week to evaluate your protein choices and how you can improve upon them, knowing that as you carefully consider your choices, you will begin to establish healthier habits that will last!
FUEL FACT: When people first start out eating healthy, it often begins well, but fades fast. They usually become overwhelmed by so much information and feeling deprived by changing their eating drastically.
The best way to make your healthy eating habits stick is to start out small and progress slowly, while learning what works for you.
FUEL FIX: So what do you do? Start with just adding at least ONE healthy food at one meal (each meal if possible). This will take a little bit of planning, but here are 3 easy steps:
1. Make a list of heathy foods that you like. Google if you have to and try new foods if necessary.
2. Buy those foods.
3. Assign each food to a certain meal that you could incorporate it into. (Spinach-breakfast, peppers--dinner, berries--snack/dessert, etc.) Then eat those healthy foods.
“Everything is permissible,” but not everything is helpful. “Everything is permissible,” but not everything builds up. (1 Corinthians 10:23 HCSB)
Each time you choose a healthy food, remind yourself that you are EMPOWERING yourself to be better rather than depriving yourself. Not all foods are beneficial for your health, and not all foods will help your reach your goals. It's up to you to commit your food choices to God, and He will strengthen you to make the most beneficial choice.
Each day I will share 3 things with you--
*FUEL FACT: a truth that you need to know about fueling (feeding) your body.
*FUEL FIX: one way to incorporate the fuel fact into your daily life.
*FAITHFUL FUEL: a Scripture or quote to encourage you to have a F.I.T. attitude.
FUEL FACT: Most people who want to lose weight, really want to lose fat. Drinking adequate amounts of water helps your body burn fat by increasing the amount of oxygen (H2O) available to the body, thereby increasing our metabolism.
FUEL FIX: I know water can be boring, but one way to jazz it up is to add fresh fruit or lemon to add a little bit of flavor. You can also freeze fresh fruit in ice cubes and crush with a blender to make fruity crushed ice!
1 Corinthians 10:31
So whether you eat or drink or whatever you do, do it all for the glory of God.
As you start making the healthier choice to drink more water, consider it an act of worship to God because you are doing something that helps you take care of your body for His honor. And this pleases God--and that is our ultimate purpose, to please our Creator.
Week 1: FUEL FOCUS
Your focus this week is to drink 1/2 your bodyweight in oz of water EACH DAY.
1. Divide your weight by 2. That's how many oz of water you need each day.
2. Decide how you will measure your water intake. I use a 20oz cup and refill it 4 times bc I need 72oz of water each day.
*Add 8-12 oz of water for every 15 minutes of exercise you do per day.
3. Do not drink any other kind of beverage until you have reached your water goal! This is hard, but it is possible.
4. Each day, Check in here with your water goal and when you reach it.
I am so excited for you to join me on this challenge! No matter how long you've been on your journey, it's always important to remember the basics!
I also want to remind you that this is not a quick fix! This challenge is a jumpstart to changing your eating habits to cultivate a healthy lifestyle by changing the way you think about food. We will also be focusing on Scripture to help us learn how God intended for us to care for our bodies.
So here's how the challenge works:
Each week we will have a different FUEL FOCUS to help you create a healthy habit that will train your body to use fuel efficiently. Simply put, these strategies will help your body burn fat by boosting your metabolism.
Week 1: Hydrate
Week 2: Eat on the Clock
Week 3: Sleep
Each day of the challenge (21 days), I will share a nutrition tip and/or recipe to help you make changes to your eating plan at your own pace.
Please feel free to share any motivation, recipes and tips of your own! And ask any questions you may have.
Please note that we will NOT be counting calories, but will be focusing on choosing healthier foods based on their nutritional value and learning to listen to our bodies to know when and how to fuel them.
I pray this challenge will encourage and equip you to honor God with your body!
Join me as we learn how to fuel our bodies to be healthy by renewing our minds (changing the way we think) to cultivate a F.I.T. (For God-In Christ-Through His Holy Spirit) attitude towards food.
Before you commit to this challenge, consider and post to this page your reason/ motivation for joining this challenge!
Let your faith be greater than your fears! You CAN do this!