EAT CLEAN IN 2017
To encourage you to EAT healthier, we have put together a challenge that focuses on eating high quality foods (superfoods) for 21 days straight. This is a program that will teach you the eating fundamentals needed to achieve your goals and see maximum results. Throughout the challenge we will provide you with structured motivation, resources and weekly emails and calls to keep you "on target!"
There are endless benefits to healthy eating:
- Relieves stress
- Keeps our minds happy and healthy
- Improves digestion and regulates bowel movements
- Aids in weight loss
- Balances hormones
- Increases confidence and improves performance
Start Your Challenge
To help you EAT better and make the most of your 21 Day Challenge, we have put together a simple eating guide that you will receive upon signing up.
Remember that this is YOUR challenge! Test yourself to see how clean you can actually eat during these 21 days by making healthier food upgrades. We encourage you to get in the kitchen and experiment with a variety of healthy foods and flavors.
FAQs About the Challenge
Question: Where can I get all of these superfoods?
Answer: Most traditional grocery stores will carry most of these foods. However, you can find specific items like wheatgrass, cacao, spirulina/chlorella, flaxseeds, coconut oil, and cod liver oil at our On Target Living Essentials Shop. We have gathered together all of the highest quality products in one convenient location just for you here.
Question: Do you have an actual menu (food plan) that I can follow for the 21 days?
Answer: This challenge is all about encouraging you to get in the kitchen and experiment with a variety of healthy foods and flavors. After the 21 days we want you to be able to continue on the road to “On Target Living” and not be limited to a structured plan that ends after 21 days. Use the EAT handout and Food Target as your guide for choosing the healthiest and most flavorful foods. For recipe ideas and inspiration visit our Pinterest page at Our Pinterest Page or Kristen In The Kitchen blog, but remember to stay within the foods included in this challenge. See below for a snapshot of the perfect day. Of course we know that this may not be manageable day in and day out, but at least this will give you an idea of what to shoot for.
Perfect On Target Living Day
Drink ½ body weight in ounces of water between meals and snacks
6:00am: Wake up, stretch, water, eliminate
6:15am: Wheatgrass ice cubes (2-4 ice cubes)
6:30am: MOVE (Exercise)
8:00am: 1-2 tbsp. Cod liver oil with glass of lemon water
8:30am: Breakfast-Oatmeal on the Go (add ½ cup raw oats, ½ cup almond milk, 1 tsp. cinnamon, 2 tbsp. raisins, 2 tbsp. almonds/walnuts to a plastic container and put in refrigerator overnight).
11:30am: Snack-Banana, raw macadamia nuts, and spirulina/chlorella (10 tablets)
*Majority of food choices from dark green center of Food Target
1:00pm: Lunch-Large salad with veggies, hemp seeds and homemade vinaigrette, 10 minutes of sunlight
4:00pm: Snack- Smoothie (add frozen fruit, spinach, carrot juice, coconut water, cacao nibs, and chia seeds to a blender & mix), and spirulina/chlorella (10 tablets)
5:00pm: MOVE (Exercise) – if no morning workout
6:00pm: 1 glass of mineral water with lime while preparing dinner
7:00pm: Dinner- Grilled chicken/salmon, baked broccoli, baked red skin potato or sweet potato
10:00pm- 6:00am: 7-8 hours planned sleep
Question: Are tea and coffee allowed during the 21 days?
Answer: This challenge emphasizes eating more anti-inflammatory and alkaline-forming foods including fruits, veggies, superfoods, and ancient grains. Caffeinated teas and coffee tend to naturally be more acid- forming in the body. See pH balance video to learn more. If drinking tea- choose organic antioxidant- rich green tea or de-caffeinated herbal teas like chamomile, ginger, peppermint, and licorice root. If drinking coffee, choose organic when possible as it will be free of synthetic fertilizers and pesticides. If organic is not available, choose higher quality varieties or coffees that follow fair trade and environmental farming practices. Fair trade usually means the farmers are treated better and therefore produce a higher quality product that is more sustainable for the grower and the land.
We encourage you to have water be your beverage of choice during this challenge as it provides natural calorie- free energy. Aim to drink ½ your body weight in ounces of water per day. Example: 140 lbs.= 70 ounces of water.
If using milk, stick to plant-based varieties such as almond, coconut, and hemp milk.
Question: Can I eat yogurt?
Answer: Dairy products are not typically allowed on this challenge because they tend to naturally fall on the acidic side of the pH scale. This challenge focuses on making your body more alkaline and mineral rich for a better overall pH balance. If eating animal products of any kind always go with organic since they tend to free of pesticides, growth hormones, antibiotics, and GMOs. For the challenge, try to avoid dairy products like cheese, milk, yogurt, and whey protein as they will all be acid forming on the body. Use plant-based milks like almond, cashew, hemp or coconut milk as a replacement for cow's milk.
If looking for more protein needs, try adding 2-3 tablespoons of hemp seeds to your smoothies, oatmeal, or salads. This plant- based protein will be much easier to absorb and digest than dairy based proteins. Consuming leafy greens, ancient grains, oats, nuts, and almond butter is also a great way to add more protein to your diet.
For more info on alkaline/acid foods and to learn more about pH balance, watch this video below:
pH Balance Video
Question: Are all fruits and veggies allowed?
Answer: Yes, all fruits and veggies are allowed. Pretty much any food that contains 1- ingredient is okay. Examples: apple, broccoli, oats, quinoa, coconut. We just wanted to provide you with a list of our favorites. When choosing dried fruits always make sure to look at the ingredients to make sure it doesn't contain any added oils or sugars.
Question: Are protein bars and drinks allowed on this 21 Day Challenge? Answer: Protein/food bars are allowed only if the ingredients fall within the foods listed in this challenge. (Raw Revolution bars are a great choice). Whey protein is not included on this challenge, as it tends to be naturally more acid- forming on the body. Try to stick to more plant-based proteins like hemp seeds and pea protein. Remember to always look at the ingredients!
Question: Is there a specific amount of these foods I should eat? Are veggies unlimited?
Answer: Focus on quality over quantity. The better quality foods you eat the less likely you are to overeat these foods and therefore have to worry about calories. But if you want to overeat broccoli- by all means go for it! Eating squash and root vegetables is also a great way to feel full and satisfied especially spaghetti squash or making pasta out of zucchini. Experiment and have fun with new foods and flavors.
Question: Can I include condiments like ketchup and mustard?
Answer: This is YOUR challenge! Test yourself to see how clean you can actually eat during these 21 days. Condiments are okay but they tend to have added ingredients that you may not need. Stick to real, wholesome foods as these will provide the most nutrition and flavor. If making your own salad dressings, try mixing extra virgin olive oil with balsamic or apple cider vinegar.
When it comes to any packaged, jarred, or bottled item--always make sure to check the ingredients for foods or ingredients that aren't allowed on this challenge. Example: some teriyaki sauces include sugar and added vegetable oils which are not allowed on the challenge. If buying peanut butter, cashew butter, or almond butter--always make sure it only lists one ingredient (peanuts, cashews, or almonds). Same with hummus--always check the ingredients for added oils and fillers.
Remember that you don't have to give up anything on this challenge. Make the things you love better--find a better salad dressing, nut butter or soy sauce. Example: a healthier alternative to soy sauce is coconut aminos. It is a soy- free seasoning sauce made from coconut tree sap and mineral-rich sea salt. There are endless ways to upgrade and make life healthier and more flavorful.