Welcome to the 42 DAYS STRONG Challenge! An effective 6-week plan to guide your fitness, sharpen your nutrition and reset your mind to help you create a lifestyle you can maintain!
Check List For Success
- GET YOUR INBODY SCAN: sign up for your appointment from the Facebook Support Group
- DEFINE YOUR GOALS: set your intentions, write them down, and COMMIT!
- SCHEDULE YOUR WORKOUTS: sign up in advance & schedule them in your calendar!
- MEAL PLAN: plan, prepare, & prep
- CONNECT & SUPPORT: Join our Facebook Challenge Support Group
How It Works
- WORKOUT 6 DAYS A WEEK: 4 resistance (CLASSIC) and 2 cardio (EMPOWER)
- NO REFINED OR ARTIFICAL SUGARS
- NO ALCOHOL
- NO PROCESSED FOODS
- LIMIT GLUTEN & DAIRY
* Keep reading below to find out why we want you to limit and eliminate certain foods from your diet *
The skinny on inflammatory foods
Many people ask why it is important to avoid foods that cause inflammation. This is because chronic inflammation leads to chronic disease and even cancer. Inflammatory foods can be confusing because everyone is different. What causes inflammation in your neighbor may not cause inflammation for you. Below is a guide for which foods to test and why they may be causing you inflammation.
From an overall health standpoint, the less you consume the better even if you feel like it’s not causing you inflammation. When reading the ingredient list be mindful of the different names for sugar: brown rice syrup, fruit juice, maple syrup, beet sugar, turbinado, evaporated cane juice, agave nectar, honey etc. Also, organic sugar has the same effect on your blood sugar as non-organic sugar.
Processed Food and Refined Carbohydrates
Examples are breads, pasta, crackers, bagels, muffins, cookies, pies, cakes, even foods that are marketed as health food like cereal. These processed foods are stripped of their nutrients and are often high in added sugar.
Artificial Sweeteners and Sugar Alcohols
Some artificial sweeteners should be completely avoided like aspartame and saccharin. Use caution with monk fruit and stevia, because the jury is still out on these due to the lack of research available. Sugar alcohols like xylitol and sorbitol are considered safe in moderation, but again they are possibly pro-inflammatory for you.
Some will argue all artificial sweeteners and sugar alcohols should be avoided, because they provide a sweet taste without any calories which causes the body to crave more sugar. However, on the flipside, some studies show that when stevia and xylitol are consumed in their pure state and without additives they are non-inflammatory.
Gluten is found in wheat, barley, and rye. It’s a common inflammatory protein that affects people in different ways. Some people have an autoimmune disease like celiac disease that requires one to completely avoid gluten and others have a gluten sensitivity where gastrointestinal issues like gas, bloating, and diarrhea arise after consuming gluten.
Inflammation from dairy may present itself in different ways. Excessive mucus production and skin irritations are common signs that dairy may be causing your inflammation It’s also not uncommon for some to only have an issue with only certain types of dairy, but not all dairy products. For example, one may be able to tolerate yogurt but not cheese.
Processed meat and conventionally raised animal proteins are common inflammatory foods. Not only do they cause inflammation but recent research has shown a correlation between processed meat (canned, smoked, cured meat) and chronic diseases. Examples of processed meat includes hot dogs, sausage, packaged meats, etc.
The nutritional profile of conventionally raised animals is inferior to humanly raised animals. Conventional meat is often given a grain-fed diet, antibiotics, and kept in tight quarters with little quality of life. The quality of meat not only makes a difference in the nutritional profile, but also in the way the body reacts to it.
The benefits of a daily glass of red wine may not outweigh the risk for some people. Alcohol commonly causes inflammation, disrupts sleep, and promotes abdominal fat.
The majority of fast food is highly processed, especially the fried food. Even the “not so bad for you” fast food joints are preparing their food with inflammatory vegetable oils like corn, soybean, cottonseed, peanut, safflower, and canola oil. So, it may not necessarily be the food itself causing inflammation, but more so the oil used to prepare the food.
This plant based food commonly causes gas. However, many notice symptoms subside by consuming pre-soaked and sprouted beans. Experiment with this food!
Sparkling water and komboucha fall into this category due to the carbonation which may cause gas. If you’re consuming carbonated drinks containing artificial sweeteners like diet coke it may be the artificial sweetener causing GI distress and not necessarily the carbonation itself.
Other common pro-inflammatory foods include but are not limited to coffee, caffeine, chocolate, citrus, nuts, artificial color, yeast, and gums. The list above may seem overwhelming, but remember it doesn’t necessarily mean all of these foods are inflammatory for you. It also means that there is food not on this list which may be causing you a problem. Take the time to "learn" your body for optimal whole body health.