Health and Fitness Challenge: 30 day Recap and Menus

The Health and Fitness Challenge was a huge success for me and a lot of you who did it!  I loved hearing from you and seeing pictures of all the yummy foods you made and were eating!  I am so glad that we did this together!  For me, one of the biggest surprises was that I lost my taste for coffee!!  I used to be a huge coffee drinker and could not even function with out my first cup in the morning.  lol!  Now, I am super content with a cup of tea.  I am sure I will have coffee from time to time, but for me, this was huge.  What was something that surprised you?  I would love to hear all about it.

The other thing I was very pleased with is that I lost a total of 11 pounds and my husband lost 25.  After the initial 10 day detox (you can read about it here), I did not loose any more weight, but I also could feel a shift in my body.  Phase 2 and Phase 3 added in chicken, seafood, and lean meat as well as weight training.  While I did not loose any more pounds, I lost inches in my arms, legs, and waist.  I know that my body is making the shift from stored fat to muscle.  AMEN to that!!  Woo Hoo!  

Now I am in the maintain phase.  I will continue to eat a lot of fruits, vegetables, eggs, and lean meat.  I will eat dairy, grains, and have alcohol in extreme moderation.  I will also enjoy 1 “cheat meal” a week.  I am feeling so energized and can tell my body is responding well to this.  I will also continue to do cardio 3 days a week, in addition to weight training 2 days a week and yoga or barre 1 day a week.  Now if only I had a tan I would be feeling amazing!  hahaha!!!

Here are the menus from part 2 adding in meat: (PS make sure to scroll all the way down for some tips!)

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

Health and Fitness Challenge -Menu-Healthy Living-Kate Swain-Crockpot Empire

In the recap I did for the 10 Day Detox, I left you all with some tips and meal inspiration.  I think they made a big difference.  Here are a few more!

Tips and Meal Inspiration:

  1. Do not be afraid of sweet potatoes, but also don’t go overboard eating them.  Sweet potatoes can be a wonderful addition to your meals.  They are full of fiber, antioxidants, beta-carotene, are anti-inflamatory, and can actually help regulate your blood sugar (instead of spiking it like most starches do).  For more of the wonderful benefits of sweet potatoes, click here.  I love to have them diced in a soup, shredded with eggs, baked, diced and broiled, or mashed topped with cinnamon, coconut oil and a few chopped pecans.  It is best to look for a medium size sweet potato, or a large one and split it into 2 servings.  Sweet Potatoes are also very easy to make.  You can dice them and boil them, dice and roast them (425 for about 30 min), or roll them in foil and bake them (250 for 60 min)

Health and Fitness Challenge -Sweet Potatos-Healthy Living-Kate Swain-Crockpot Empire

2.  Enjoy Peppers and Onions often.  These are two veggies that go with just about anything!  Onions are a great source of flavonoids and have been shown to lower your risk of cancer when consumed on a regular basis.  This is one vegetable that can (and should!) be eaten daily. Peppers are also an impressive vegetable.  The are loaded with antioxidants, and vitamin C.  They have also been shown to have a positive effect on lowering your cancer risk.  (Here you can learn more about onions and peppers) Onions and Peppers are delicious in many ways.  I like to slice them on a salad, slice and roast them in the oven, or sauté them in a little olive oil or coconut oil and eat them plain, with eggs, or as a side to chicken.  

Health and Fitness Challenge -Pepper-Onions-Healthy Living-Kate Swain-Crockpot Empire

3.  Please drink Kombucha every day!  It is such wonderfully healthy drink.  So much has been revealed about the importance of gut balance and nutrition.  Kombucha is a delicious way to get your daily dose of probiotics in.  It has been shown to help boost your immune system, assist in weight loss, enhance your mood, improve your skin, and help you feel energized.  It is made by fermenting tea which I know sounds interesting, but believe me it is delicious!  There are so many flavors out there that you can try, that I am sure you will find one you love.  You can buy Kombucha at most health food store, Whole Foods, Publix, Target, and even Wal-Mart.

Health and Fitness Challenge -Kombucha-Healthy Living-Kate Swain-Crockpot Empire

4. One of my favorite snacks is an avocado.  It is so creamy and delicious!  It also is loaded with a ton of health benefits, so I can feel good eating it.  Avocados contain the “healthy fat”, you know the kind that make you burn fat and lower your cholesterol!!  That is my favorite kind.  They are also loaded with vitamins and fiber, which can help you feel fuller longer (making them such a great lunch or snack option). I like to prepare avocado in multiple ways.  I like them sliced with eggs, diced and topped with tomatoes, olive oil, and salt and pepper, mashed with a little twist of lime, cut in half with a drizzle of red wine vinegar and olive oil, or diced, topped with shredded chicken and salsa.  This is truly one of my favorite things to eat!

Health and Fitness Challenge -Avocado-Chicken-Salsa-Healthy Living-Kate Swain-Crockpot Empire

Now on to your new and healthy lifestyle.  You can do this!  Your body will thank you and you will feel amazing!  If you have any questions or comments, please leave them below.  Have a wonderful week empresses!!

Stay Informed-Kate Swain-Crockpot Empire

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