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Nutrition Challenge

Everything you need for the FFE Nutrition Challenge all in one spot. YASSSS

12 posts

A list of all of the foods that you can eat, that you can have some of, and that you need to avoid during the challenge.

128 views | 5 posts

40 views | 1 post

73 views | 3 posts

2 posts

All about your liquid consumption for the challenge.

1 post

Share with everyone the fantastic "Clean" recipes that you love!

2 posts

A community driven list of healthy snack options while you are on your nuturition journey.

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The nitty gritty about what carbs are the best to put in your body and how.

1 post

An open area to list your struggles and reach out to the community for help on staying strong during the challenge.

New Posts
  • Who doesn't love a good snack? Snacks can be consumed for a variety of reasons; pre-workout needs, post-workout needs, increasing your caloric intake, etc. Read the Snacking 101 post for some myth-busting information about snacks. Here are some simple building blocks for snacking: Protein hard boiled eggs sugar and nitrate free deli meat 2-4 oz cooked meat, such as beef, poultry, or seafood Carbs raw vegetables cooked vegetables fresh fruits (not cooked or dried) Fat 2 tbsp oil 2 tbsp grassfed butter or ghee 2 tbsp almond or cashew butter 1/2 - 1 avocado 1 closed handful of nuts 1 heaping handful of olives 1 heaping handful of unsweetened coconut flakes Great. How do I build my snack? I'm glad you asked. Read on for some basic snack creations that you can prepare in advance, or whip up quickly. The 'I had breakfast at the crack of dawn but I won't be able to break for lunch for awhile because my boss is a maniac' snack 2 oz cooked shredded chicken 2 tbsp evoo 1 cup spinach 6 red grapes, sliced Mix the chicken, oil, grapes, and salt and pepper together, and eat on a bed of spinach. The 'If I don't eat before I workout I'm going to be SUPER hangry afterward' snack 2 slices deli meat 1/2 an avocado Slice the avocado and roll it in the deli slices. The 'I slept in and I need to eat something or so help me I will stop at McDonalds and order one of everything from the breakfast menu' snack 2-3 hard boiled eggs 1/2 a red bell pepper, cut into strips 1/2 - 1 avocado Cut the eggs in half and mash the avocado with the yolks, and add salt and pepper to taste. Return the mix to the egg halves.
  • You start your new diet, shop for the fresh meat and produce, and order a new lunch bag from Amazon, and then, it happens. Life throws a curve ball, and it feels like everything falls apart. Here are some quick tips for some common speed bumps! The Cold You got sick, and you need chicken noodle soup and Gatorade, like, now. Of course it's important to hydrate and recover, but don't let this put a dent in your progress! Try making your own soup with sugar-free chicken broth, boneless chicken thighs, and vegetables. You can even stir some kale or spinach in before you eat for some calcium-rich greens. Instead of Gatorade, mix coconut water with pineapple juice. Coconut water is ultra hydrating, and pineapple juice has Bromelain, an enzyme that naturally reduces inflammation and aids in recovery. The Work Trip You were all set to eat at home this week, then you got the email from your boss with a plane ticket attached. First, take a deep breath and remind yourself that you've got this! Then, focus on planning ahead. 1. Eat a balanced meal at home before heading to the airport. Steer clear of gift shop snacks, and if you must eat, try to find a restaurant that will accommodate your needs. For example, ask your server if you can get your burger on a bed of lettuce, or if you can sub another vegetable with your chicken, instead of having pasta. 2. Once you arrive, locate a local grocery store. You can usually find simple, inexpensive ingredients there to 'prep' some healthy meals in your hotel room! Try combinations like spinach, rotisserie chicken, and sugar free vinaigrette. 3. If your co-workers convene over a meal, or your conference has food brought in, get in touch with the restaurant or catering company in advance. Explain that you have dietary restrictions - the serving staff and chefs will appreciate the heads up, and be happy to create something for you! The Event Your kids got invited to another birthday (why were all their friends born the month you decided to start your diet, amirite?). Do yourself a big favor, and pack a meal for yourself. You'll raise eyebrows and maybe even receive a few playful jabs from others, but remind yourself that you stuck to your guns, while they're all enjoying a nine year old's dinner. Work event? Eat beforehand, or call the restaurant or catering company in advance, as suggested above. Thanks for reading! Questions or comments? Write below!
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