7 DAY POST HOLIDAY BACK ON TRACK CHALLENGE

Feeling the post-Thanksgiving food hangover? Here is a quick way to get you back on track – 7 days is all it takes. For the next 7 days eat “competitor clean”.  No sweets, treats or cheats; no alcohol, sodas, or fruit juices. Drink 8-12 cups of water a day, along with unsweetened tea, and coffee (nonfat creamer only). No fast food while on this program.

This will also reset your willpower for all those holiday parties to come!

Add 30-60 minutes of exercise and watch the bloat disappear!

Each day choose your food sources from this list. If you want to go super clean – eliminate pasta and whole wheat bread, and have no “Starch Carbs” after 3:00p.m.

Protein Sources: 3-4 oz. of Chicken, Turkey, Lean Beef, 99% Lean Ground Turkey, 1 whole egg w/4 Egg Whites, Fish, Tuna, Milk, Cottage Cheese 1%(3/4 c.), Greek Yogurt(3/4 c), legumes (1/2-3/4 cup), Protein Powders (1scoop)

1 serving equals 3 oz. or a piece the size of a deck of cards

Starch Carbs: Oatmeal, Brown Rice, Sweet Potato (small), Whole Wheat Bread (1slice), Whole Wheat English Muffin, Whole Wheat Pasta (1/2c)

Lower Carb Fruits & Vegetables: Apples, Berries, Kiwi, Asparagus, Green Beans, Broccoli, Cucumbers, Romaine Lettuce, Spinach

1 serving equals 1 cup

Higher Carb Fruits & Vegetables: Banana (med), Canteloupe, Honeydew, Grapes, Pineapple, Beans (kidney,white,pinto), Chickpeas, Pumpkin, Squash, Zucchini, Corn, Carrots, Tomatoes, Cauliflower

1 serving equals ½ cup.

Good Fats: Natural Peanut or Almond Butter 1 tab., Olive Oil 1/2 tab., Nuts 1-2tab., Flaxseed 1 tab., Salmon 1 oz.

Freebies: Peppers, Onions, Mushrooms

Each day eat:

5 servings protein

6 servings fruits and veggies (2 fruit, 4 veg)

2-3 servings of Starch Carbs

3 servings of Good Fats per day (5 gram per serving)

Divide servings into 5 meals per day.

Example:             Breakfast  ½ c. oatmeal (1 starch), w/cinnamon, 1tab. wheat germ

                                ½ c. berries (1/2 fruit serving)

                                1 tab. Ground flaxseed (1 good fat)

                                1 scoop protein powder in 4 oz. water (1 protein)

You have 1 starch, 2 fats, 1.5 fruits & 4 veggies, and 4 protein servings to go for the day. Write the servings on a notepad and mark them off as you eat them, this will help you keep track of how much you are actually eating.

                               

Note: The fruits and vegetables listed are just a sample, no vegetable or fruit is off limits.