Welcome to Day One!
We’re so excited to begin this lifestyle change with you all! We hope you are prepared for this challenge! It will be as easy as YOU tell yourself it is. We know that for many this is the first time doing any kind of challenge like this…. take your time. It IS a process and having the support of a community (common unity) will make this week much easier. 🙂
We have put together tips, recipes, and suggestions for you in an effort to help make this week easy and ENJOYABLE! We GREATLY encourage you to share YOUR tips, recipes and suggestions with us and post your pictures! After this week you will be encourage to keep going on your Lifestyle Change Journey! This is just the BEGINNING!
*Remember to use the hashtag #DGSpringClean with all your challenge posts!*
Let’s get started. Below you will find:
How to make a green smoothie
DrinkGreen Smoothie Recipe: Cucumber Peach
Fruit and Vegetable Calculator
Day one tips
Day one meal suggestions
Day one exercise suggestions
Link to BlackGirlsWorkoutToo
Link to MyFitnessPal.com
- How to make a Green Smoothie
Green smoothies are an ideal fat burning food as they are nutrient-rich, loaded with fiber and low in fat. However, there is an art to making a weight loss smoothie. These seven tips will help you create the perfect weight loss smoothie.
Tip #1: Avoid using dairy products in your smoothies. This includes otherwise “healthy foods” like yogurt and milk. You can get enough calcium from other fruit and vegetables that you don’t need to add milk or yogurt. These foods contain excess fat, hormones and other additives that may sabotage our efforts to lose weight. Use 2-3 cups of dandelion greens or kale along with oranges, kiwi, figs and a tablespoon of chia seeds to make a smoothie that has more calcium than a glass of milk.
Tip #2: Limit the amount of fat you add to your smoothie. This includes healthy fats like coconuts and avocados. Too much fat and fruit in the same smoothie might cause gas and bloating. It may also interfere with your body’s ability to utilize the carbohydrates in the fruit and could cause weight gain. I always recommend limiting the fat in your smoothie to no more than a tablespoon of chia or flax seeds, or at most 1/8 avocado. When it comes to green smoothies, low fat (and high carbohydrates) is key for weight loss.
Tip #3: Try to use very little to no sweeteners. Refined and concentrated, processed sugar will hinder your ability to lose weight. Ripe bananas or other sweet, ripe fruit will sweeten your smoothies without presenting a problem for weight loss. Agave syrup, table sugar, honey and other concentrated sugars will turn a healthy, weight loss smoothie into a sugar bomb. If you absolutely must add a sweetener to your smoothie, try dates. However, wean yourself off of them as soon as you can since dates are a dried food with concentrated sugars.
Tip #4: Avoid using store-bought fruit juices or plant milks. These processed drinks are full of added sugars and preservatives. If you want fruit juice in your smoothie, squeeze your own juice from fresh citrus or make your own almond milk. It’s very easy to make rice, almond, hemp or even coconut milk with your blender and a strainer or nut milk bag.
Tip #5: Avoid canned or packaged foods. Fresh fruits, vegetables and dark leafy greens are packed full of fiber, naturally water rich, and full of micronutrients that boost your metabolism. If you are looking to save money, buy frozen fruits or buy fresh in bulk and freeze them yourself. Avoid canned fruit as it is often soaked in syrup and nutritionally inferior to fresh fruit.
Tip #6: Minimize the amount of powders in your smoothies. It’s okay to add a quality hemp or rice protein powder which can help you lose weight, but you do not need to add lots of powered greens and superfoods. The problem with all those powders is that the water has been removed from them and they are no longer a whole food. Focus on using whole foods for weight loss and avoid gimmicky supplements and expensive pharmaceutical-grade superfood supplements.
Tip #7: Don’t rely only on green smoothies for weight loss. Green smoothies can certainly help you lose weight, but a long-term change in diet and lifestyle will give you the health results you are after for life. Instead of thinking of a “green smoothie diet“, consider green smoothies as a part of a healthy, plant-based diet that helps you lose weight and maintain your ideal size and shape.
Weight Loss Smoothie Foods
All fruits and vegetables are going to be great for weight loss, but there are a few that stand out in the crowd. Foods that are low in calories and high in fiber are going to kickstart weight loss. Some of the best ingredients to add to your weight loss smoothies are grapefruit, pumpkin (pumpkin that is cooked and cooled will have more pumpkin flavor than raw pumpkin), kale, apples (with skin), blueberries, pomegranates, chia seeds, raspberries, pears (with skin), strawberries, bananas, oranges, broccoli, celery, cucumber, carrots and all leafy greens.
Weight Loss Smoothie Ratio
A good ratio of fruits to greens that I recommend for weight loss is this: 2 cups of fruit to 3 to 4 cups of greens and 1 cup of water. Add additional veggies if desired.
- Daily green smoothie recipe: Cucumber Peach
2 Servings, 83.9 calories per serving *calorie count credit to MyFitnessPal*
*1/2 cup spinach, 1/2 cup of cucumber (peeled), 14g of peaches, 1/3 banana, 1/3 cup of strawberries, 1-2 cups of green tea, 1 tbsp of honey or agave*
Vitamin A 45.2%, Vitamin C 82.5%, Calcium 3.4%, Iron 5.6%,Total Fat 0.2g, Sodium 19.3mg, Potassium 345.3mg, Total carbs 20.3g, Dietary fiber 2.5g, Sugars 16.3g, Protein 1.0g
*remember the more honey/agave/nuts etc. you add will add to the calories of your green smoothie.
Also the amount of liquid (water or green tea) you use will determine the thickness of your smoothie*
- Fruit and Vegetable Calculator
*Because it is always good to know just how much fruit and vegetables your body needs a day, we have provided a link to the CDC where you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. Remember this amount when making your Green Smoothies. Making Green Smoothies DAILY will help guarantee that you meet your specific recommended calculated amount of fruit and vegetables
Click on the link below for the Fruit and Vegetable Calculator
For those who have issues with drinking at least 8 glasses of 8oz of water a day, try to drink no less than 6 glasses of 8oz of water a day. If you want to add flavor to your water to help you drink more try adding a slice of lemon, lime or cucumber. You can add fruit to your water but remember some fruit has sugar in it…so use sparingly.
After Hours Eating:
NO eating after 9pm! “This was a major set back for me as I used to eat all day and all night snacks included and woke up with at least an extra 2-3 lbs.” Renee Lane . If you have cravings after 9pm just know you can eat fruit! (but watch it again, as some fruits contain sugar)
Example: My meal for today:
9am Tropical Green Smoothie WATER
11am Cup of green with lemon and honey and a piece of fruit WATER
2 pm salad or vegetable WATER
5 pm 1 cup of brown rice and side of broccoli WATER
7 pm salad or vegetable WATER
NO EATING AFTER 9PM!
- Dinner Suggestion
Vegetable Curry Pasta
Curry Vegetables (without the pasta)
whole wheat pasta (although we know it is suggested that pastas be avoided during the detox, whole wheat and vegetable pastas are great alternatives but please do what works best for you.)
- green peppers
*We don’t add measurements because we believe meals are made with love according to family size and to taste. We look forward to hearing what wonderful recipes you used during this challenge…Don’t forget to take pictures for us. and REMEMBER! NO meat, NO dairy (i.e milk cheese), NO bread, NOTHING white (i.e sugar, iodized salt)*
- Link to BlackGirlsWorkoutToo
If you have the BlackGirlsWorkOutToo DvD we recommend you follow their exercise plan. However if you have yet to purchase your DVD the picture below demonstrates a few exercise suggestions from the DVD that you can follow for today.
- Link to MyFitnessPal.com
We STRONGLY encourage you use MyFitnessPal.com to calculate your specific daily calorie intake and track your exercise and meals for the week.
Be encouraged that you are not alone but an IMPORTANT part of OUR Common Unity (Community). We are not encouraging diets or focusing on losing weight….. We are DETERMINED to CHANGE our lives. This is very important to sustaining a healthier life and the time is now. Use this 7 days to begin telling yourself something different! To start making different and better food choices….slowly… as we all know changing your life is a process. This is a NO GUILT PROCESS… take you time…BUT DO IT. Know that you are IN the ongoing process and BE PROUD that you have reached THIS point. One day at a time.
The Ladies of DrinkGreen4Life
~Ife & Renee~