Food & Fitness: August 4- 10

Food

Starting this week I am embarking on a 21 day detox challenge. The cleanse focuses on fueling your body with whole foods and gives your body a chance to reset into a clean-eating lifestyle. I try and aim for a lean, clean and green diet daily. However, I have been lax and enjoying a bit too much this summer with vacations, cookouts and celebrations. This 21 day challenge is a great way for me to reset and be ready for fall. The challenge eliminates the most common food sensitives many of which have been shown to cause inflammation, cravings and bloating.  Off limits foods include sugar, caffeine, red meat and poultry, alcohol, gluten, dairy, corn and whey protein. This cleanse is hosted by two of my favorite bloggers Bobbi and Amanda.

Alongside of the support of Bobbi and Amanda, I am using Kris Carr's book Crazy, Sexy Diet as a guideline. The book details each food category and why they can be so toxic for your body. I highly recommend it if you suspect you are struggling with food intolerance or are just interested in learning more about food and nutrition. 

Below is the grocery list I made to go by for the net 21 days. Most of these are staple items I strive to have in my fridge or pantry.

GRAINS AND PROTEIN

brown rice

quinoa (also a protein source)

black beans

cannelini beans

lentils

chickpeas

raw almonds

raw cashews

walnuts

almond butter

VEGGIES/HERBS

kale

lettuces

onions

garlic

cilantro

parsley

tomatoes 

various other vegetables (broccoli, brussels sprouts, sweet potatoes)

CONDIMENTS/FLAVORINGS

extra-virgin olive oil

coconut oil

black pepper

sea salt

turmeric

cinnamon

red pepper flakes

maple syrup

tamari (instead of soy sauce)

stevia

dijon mustard

apple cider vinegar

red wine vinegar

FRUITS

lemons

avocado

grapefruit

apples

varied other fruits (berries, melon, mango, grapes)

SNACKS/OTHER

hummus

ezekiel bread

BEVERAGES

coconut water

kombucha 

herbal teas

almond milk

to add into smoothies: gogi berries, chia seeds, hemp seeds, cacao powder, maca powder

Instead of a meal plan this week, I have decided to find a few staple recipes. Most of these recipes would make great leftovers to bring to work or as a side for dinner the next day. 

Quinoa Stuffed Peppers

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Quinoa Fruit Salad

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Zucchini Pizza

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Fitness

I am officially on the third week of insanity. I completed the second fit test yesterday and was excited to see my cardio and strength go up 15- 20% on each exercise. This program is not for beginners or the faint of heart. My body has been screaming at me all week. I foresee lots of stretching and foam rolling over the next two weeks to help my sore muscles. Completing this workout program is really pushing my mental endurance. When I feel like I am too sore to workout or want to rest through the exercises I remind myself that it is less than an hour out of the day to be uncomfortable. I started this program to change my body and change comes from being uncomfortable. 

Workout Schedule 

Sunday: Pylometric Cardio Circuit

Monday: Pure Cardio & Cardio Abs  

Tuesday: Cardio Recovery w. Strength Training

Wednesday: Cardio Power & Resistance w. Strength Training

Thursday: Plyometic Cardio Circuit w. Stength Training

Friday: Rest

Saturday: Pure Cardio & Cardio Abs