Tiff-Fit Training: CHALLENGE OF THE WEEK

Monday, April 14, 2014

CHALLENGE OF THE WEEK

Kitchen Makeover Challenge

Eating well does NOT happen by accident. It takes a little preparation to set yourself up for success.

All of your good intentions can fly out the window when you come home hungry and run to the fridge.

Since your brain and body want food ASAP, it going to force you to reach for the fastest and most sugar laden food you have in your kitchen.

Kitchen Makeover Action Steps:

Remove all the temptations out of your house.

If it is in your home, you may break down and eat it. Your home should be a safe place to achieve your goals. If you keep good food in your home, you will eat good food

If you have junk in the house “for your kids,” start by making better snack choices for them. They will also eat what you keep in the house. They will follow your lead in their adult life, so set the BEST possible example you can.

Start by GETTING RID OF THESE THINGS in the Refrigerator:

Sodas & Juices
Sauces – with high fructose corn syrup
Cakes & other baked goods
High Fat Cheeses
Frozen Dinners
Creamy Dressings
Mayonnaise
Regular Sour Cream
Ice Cream
Lunchmeat (it’s filled with sodium & MSG- even Boar’s Head)

Replace them with:

Green Tea & Filtered Water
Salsa & Guacamole
Oil based dressings (No HFCS)
Fresh Vegetables
Fresh Fruit
Greek Yogurt
Hummus
Mustard
Lean cuts of Meat (Turkey, Chicken)
Fresh Fish
Low-fat Cottage Cheese
Eggs (cage free)
Lemon Juice

Then… GET RID OF THESE THINGS from your Pantry

(and by getting rid of, I mean donate or throw away, NOT EAT THEM!!)

Pretzels
Chips
Cookies
Crackers
Boxed Cereal (Kashi Go Lean is ok- limit this)
Bars (Larabars are okay)
White Flour
Instant Foods
Regular or Artificial Sugars

Replace them with:

Whole grain products (steel-cut, unsweetened, rolled, sprouted)
Ezekiel Bread (put in the freezer)
Nuts – Almonds & walnuts
Goji Berries
Flax Seed
Chia Seeds
Cacao Powder
Dried Fruit
Black Beans – limit
Legumes -limit
Canned Tuna
Coconut Oil & Olive Oil
Extra Virgin Olive Oil or Grape seed Oil
Quinoa
Spices
Raw, organic, local honey, OR palm/coconut sugar
Protein Powders – cold pressed and no fillers

This challenge will not only set you up for success to help you reach your goals, but by having healthier choices in the house, you will FEEL BETTER, HAVE MORE ENERGY, and Sleep like a baby.