Health and Fitness Challenge – Part 3

So, ladies and gentlemen we have made it to part 3 of The New Years Health and Fitness Challenge! YAY!!! (Here is part 1 and part 2, and the recap of part 1). I am so proud of each of you for taking this journey with me. : ) Part 3 is the lifestyle and maintenance phase, where you will live your life. I hope you are feeling healthy, full of energy, and looking at your food and food choices in a different light. I know my family is. My husband and I have lost a combined weight of 25 pounds!!!!

In part 3 we are continuing to eat a lot of fruit, veggies, chicken and seafood.  We are adding LEAN Grass Fed Beef (you can find really great prices at Target and Trader Joes), PLAIN Greek Yogurt, and Cheese in Moderation (preferably Blue Cheese, Feta Cheese, or other cheeses in very small amounts; check your labels and use 1 serving or less). You can also add some good quality whole grain options like Ezekiel Bread and Steel Cut Oats.

Health and Fitness Challenge-Healthy Food-crockpot empire-late swainContinue to eat:

  • Vegetables
  • Fruit
  • Nuts
  • Chicken
  • Seafood
  • Eggs
  • Turkey
  • Tea
  • Water

Health and Fitness Challenge-Healthy Food-crockpot empire-late swainYou get to add:

  • Ezekiel Bread (or another sprouted bread)
    • Sprouted bread is lower in carbohydrates and easier for your body to digest. It is also low on the glycemic index. (Click here for more information).
  • Steel Cut Oats
    • These Oats contain more protein, fiber, and minerals then their rolled counterpart making them the superior choice! (You can read more here).
  • Plain Greek Yogurt
    • It has almost double the amount of protein vs. regular yogurt
      • This will keep you fuller longer and help to build muscle
    • Yogurt is such a good and tasty way to balance your gut bacteria
      • Having your gut bacteria in balance will help you to lose or maintain your weight, build your immune system, and keep you regular. (Here is where you can find more about the benefits).
  • Quality Cheese: Blue Cheese, Feta Cheese, Gorgonzola, etc.
    • Cheese is a good source of protein and calcium
    • Quality cheese is less likely to have fillers and be processed. Please be picky when selecting your cheeses.

Health and Fitness Challenge-Foods to avoid-crockpot empire-late swain

Continue to Avoid:

  • Alcohol
  • Soy
  • Refined Carbs
  • Refined Sugar

After the 10 days in part 3, and to continue your new healthy lifestyle, you get to add:

  • 1 Cheat meal per week. ONLY ONE meal, not a full day or weekend.
    • This not only gives you a little wiggle room, but it can also reset your metabolism, causing it to work even harder, and during all of your clean eating meals and days.
  • Alcohol
    • You can have 2 drinks/week
    • Do not exceed this! When you consume alcohol, your body fat burning ability is decreased by up to 70%!!! (Here is a great article!!).
  • If you have not reached your health and fitness goals, do not add either of these in yet. This is for once you are in maintenance mode.

It is so amazing to live a healthy life. The life God intended for you. Our bodies are a gift from God to us and we should treat it with respect and always put the best that we can in it. I am so thankful for each of you and this journey that we are all on together!! Take care and have a great week friends!

Stay Informed-Kate Swain-Crockpot Empire

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