Happy Father’s Day

Happy Father’s Day! Sending great health and love to all the wonderful Father’s who we so loving call…. Daddy!

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DrinkGreen4Life Serving Our Community!

DrinkGreen4Life encouraging & serving our community! Thank you to Third New Hope Baptist Church for all your support! Drinking Green is a community thing!

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Happy Earth Day!

Happy Earth Day!!!

earth day

Honor the Earth and YOUR BODY!  Have a green smoothie EVERYDAY!

green smoothie

Eating from the Earth is the BEST WAY to eat!

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#DrinkGreen4Life……. your body deserves it!

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DrinkGreen’s Spring Clean Challenge! Congratulations! You did it!

You completed DrinkGreen’s Spring Clean Challenge!

We sincerely apologize. Due to technical difficulties beyond our control, we were unable to post “Day 7” of the challenge. However we are confident that Days 1-6 prepared you for Day 7 and that you were able to maintain your diet and exercise plan.

Congratulate yourself! The “challenge” may be over but your Lifestyle Change Journey is just beginning! KEEP IT UP!! Keep up with your daily meal plan routine! Keep up with your daily exercise plan! Keep fueling your body with green smoothies, fruits & vegetables DAILY! Keep up your healthy lifestyle!

Recap of the past 7 days

Remember:

  • Always drink plenty of water EVERYDAY!
  • Do not eat after 9pm
  • To incorporate green smoothies into your daily diet to increase your fruit and vegetable intake. (and because they’re DELICIOUS!) *Remember to visit DrinkGreen4Life.com regularly for great green smoothie suggestions*
  • To workout regularly and to incorporate exercise into your daily activity (i.e, taking the stairs instead of the elevator, taking a walk around your neighborhood, using household chores as exercise)
  • To continue to stay away from white foods and sugars.
  • Most importantly… Remember to FOCUS ON YOUR HEALTH! Everything else will fall into place.

Take CARE of YOURSELF!

Below are 2 links with information to help you maintain your healthy eating habits:

  • How to maintain healthy eating habits
  • Healthy Eating: Easy Tips for Planning a Healthy Diet & Sticking to It

    We at DrinkGreen4Life sincerely enjoyed sharing this challenge with everyone. We hope everyone continues on their journey and share your stories with us. There is one particular DrinkGreenChallenger we would like to send a big thanks and congratulations to… Nyree (@lovinmy2plus1). We are so proud of you and really enjoyed your positive spirit during the past 7 days. Thank you for sharing your journey with us.

    Thank you to all those who participated in DrinkGreen’s Spring Clean Challenge! This is only the beginning!

    The Ladies of DrinkGreen,

    ~Ife & Renee~

     

Connect with Us!

on

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DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY SIX!

DrinkGreen Spring Clean

Day 6

You made it to Day 6!!  If you have not already its ok to jump and scream for joy!!   In the beginning of this journey you did not imagine a week with no meat, no bread, nothing white, daily green smoothies and daily exercise, BUT you did it!!  You are in the last 24 hours of the challenge and you survived!  Prepare your mind to focus on ways to continue eating healthy and a daily exercise routine!  If no one has told you let DrinkGreen say:  WE ARE SO PROUD OF YOU ALL!!

Below you will find:

Daily Tip

Daily DrinkGreen Smoothie

Dinner Suggestion

Exercise Tip

Reminder

 

  • Daily Tip 

We have repeatedly stressed the importance of focusing on changing your life over dieting and losing weight. It is more effective and less stressful to focus on your health instead of dieting. By focusing on making sure you are the healthiest you can be…..losing weight will be an added bonus. Diets last for a short period of time…. Your health is FOREVER.

Here are some ways to focus on health over weight…

Making health your primary focus can ultimately aid your efforts to achieve permanentweight loss. A sole emphasis on weight loss can sometimes lead to extreme or temporary diet plans. A focus on health that involves gaining knowledge of nutrition, establishing a daily workout regimen and getting adequate rest on a regular basis can help you establish important life habits that will naturally result in your ideal weight.

Increase Your Knowledge of Nutrition

Adequate nutrition is a prime requirement for a healthy body. Making health a priority means ensuring that you meet the daily requirements for the nutrients that your body needs to metabolize your food, repair cells, eliminate toxins and provide sufficient energy. Eating a well-balanced diet consisting of proteins, carbohydrates and healthy fats is essential.

An important element of increasing your nutrition knowledge is reading ingredient labels. In an effort to limit unhealthy oils and fats, and foods high in sugar or unwanted chemicals, be sure to read the labels on packaged foods. Whenever possible, it’s best to eat whole foods. A diet rich in whole grains, fruits, vegetables, fish, nuts, seeds and healthy oils is often recommended for delivering necessary nutrients and helping you to achieve permanentweight loss.

Establish a Regular Workout Regimen

Exercise is an important component of achieving long-term weight loss goals. A daily workout regimen is important for increased circulation, muscle development and good heart health. Focusing on the health aspects of daily exercise is important for warding off a long list of diseases that result from a sedentary lifestyle. A daily fitness regimen has the potential to leave you feeling stronger, leaner and more flexible.

When designing a daily exercise regimen, be sure to choose activities that energize and reinvigorate you. This will increase your desire to exercise daily. It’s also much healthier for your sense of well-being when you spend your time engaged in activities that are fun and not a chore. With a daily commitment to exercise, you will experience a decrease in health issues and an increased metabolism that naturally leads to permanent weight loss.

Reducing Stress through Adequate Rest

Rest and relaxation are also important factors in making health a priority. With the demands of a fast-paced society, rest often takes a backseat to other life activities. However, rest and relaxation are important for keeping you free of disease and reducing the stress levels that sometimes lead to overeating and giving little thought to food choices. When you sleep the recommended seven to eight hours each night, your body retains a healthy hormonal balance. Sleep deprivation leads to hormonal shifts that increase your desire to eat and decrease your ability to feel full. A good night’s rest will make you more resilient to daily stresses, allowing you to make healthy food choices and to keep your commitment to workingout. When you make health a priority in your life, your ideal weight will be a natural byproduct, limiting your need to go on diets.

Source: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/making-health-not-weight-loss-your-ultimate-goal.html#b

  • Daily DrinkGreen Smoothie

Citrus Green Smoothie, makes 2 or more servings, 121.6 calories per serving, calorie credit to MyFitnessPal.com

  1. Spinach – Raw, 1.5 cup
  2. Orange – Medium 2/3
  3. Red or Green – Grapes, 10 grapes
  4. Fruit – Grapefruit – Medium Ruby Red
  5. Green Tea
  6. Honey , 1 tbsp
  7. Chia Seed, 1 tbsp

Vitamin A 78.2%, Vitamin C 70.2%, Calcium 21.9%, Iron 6.6%, total fat 2.4g, Sodium 21.8mg, Potassium 281.2mg, total carbs, 26.1g, Dietary fiber 6.2g, Sugars 18.1g, Protein 3.4g

  • Dinner Suggestion

Sauteed Green Beans & brown rice 

  1. 3 tablespoons black bean sauce
  2. 3 tablespoons soy sauce
  3. 2 cloves garlic, minced
  4. 1 ½ tablespoons rice wine vinegar
  5. 1 inch ginger root, minced
  6. 1 shallot, sliced
  7. 1 tablespoon honey or brown sugar
  8. sesame oil
  9. plenty of green beans
  10. Red Pepper flakes (optional)
  11. 1-2 Cups of brown rice
  • Exercise Tip

Yes we all have busy schedules! Simply try to take at least 20/30 minutes a day for yourself and MOVE YOUR BODY….EXERCISE! You don’t always have to do a full workout at one time, you can break up the time! You can do 15 minutes in the morning and another 15 minutes at night if that is what works best for you. It does not matter the time of day the goal is to JUST DO IT!!  Keep your mind and body focused on the goal!!  A HEALTHIER YOU!

  1. basic crunches: sets of 10 repeat
  2. 5 times basic squats: sets of 8 repeat 4 times
  3. back leg lifts: sets of 8 repeat 4 times
  4. jumping jacks: sets of 8 repeat 4 times

Repeat!

You can also do several sets of the exercises shown in the picture from the BlackGirlsWorkOutToo DVD above.

  •  Reminder

Stay away from Whites food! 

White foods should be avoided completely under the premise that most of these foods contain simple carbohydrates, which increase insulin production and trigger cravings for more carbohydrates.

Foods to steer clear of on this diet include white rice, white flour, sugar, and potatoes, salt and milk.

Here is a link detailing why you should stay away from white foods…not only for weight loss…but for your health.

Source: http://www.everydiet.org/diet/no-white-foods-diet

 

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. You have been using this past 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 your time…BUT DO IT. Know that you are IN the ongoing process and BE PROUD that you have reached THIS point. Your lifestyle change journey does NOT end with this challenge! You are changing your life… One day at a time! EVERYDAY!

 

The Ladies of DrinkGreen4Life,

~Ife & Renee~ 

Connect with Us!

on

 Facebook  Twitter   

DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY FIVE!

DrinkGreen Spring Clean


Day 5

We are over the hump and now we are closer to the end of DrinkGreen’s Spring Clean Challenge!!  Keep pushing, 2 more days to go! You have opened up a new chapter in your journey and may have noticed several changes in your body as well. After these 7 days are over you should be somewhat adjusted to your new lifestyle! A new lifestyle full of daily exercise and healthy, better food choices!

 Lets get started with Day 5

Below you find:

Daily Tip

Daily DrinkGreen Smoothie

Dinner Suggestion

Exercise Suggestion

Reminder

  • Daily tip

How to incorporate exercise into your daily routine….

Exercising actually helps to normalize and even out any fluctuations in your blood sugar levels. When your blood sugar levels are steady you won’t feel that starving feeling as often. Exercise also activates your muscles, which means you begin to burn fat rather than carbohydrates. This reduction in the burning of carbohydrates maintains your blood sugar levels in a more balanced manner, too. We can all agree that burning present fat on your body instead of extraneous carbohydrates in your system would be a definite benefit of exercise.

When you raise your metabolic rate from exercise, the cells in your body will burn oxygen more efficiently. This will then help you to use the nutrients from your diet more effectively. It also helps your body to eliminate waste products and this means that you will be getting better nourishment from the foods that you eat. When you get better nourishment you won’t require the same quantities of food to feel fulfilled.

Here are 10 easy ways add exercise to you day:  

1. Exercise first thing in the morning. Get up 20-30 minutes earlier and get your workout in first thing during the day.

2. Start taking the furthest away parking spot and get in a few extra steps between your car and the shopping center.

3. Take a “walk break” whenever you can find the time during the day. Taking short 10 minute walks a few times a day will do wonders for your metabolism!

4. Play with your kids! This is great attention for the kids and great activity for everyone.

5. Choose the stairs over the elevator.

6. Choose a restroom that is the furthest away if you have an option.

7. Try to choose an active activity right after work. A walk or even gardening or housework is better than just sitting on the couch.

8. Walk, jog, or stretch when you are waiting for dinner to cook, the laundry to finish up, or for your child to be finished with an activity.

9. It is perfectly acceptable to break up your intense workouts. You want to have at least 30 minutes of cardio every day — but if you split that 30 minutes into three, ten minute sessions you will find this more manageable.

10. Turn your housework into exercise. When vacuuming try to use your arm, back and abdominal muscles to push the vacuum. When loading the dishwasher, maintain good posture as you are bending and straightening and keep your abs tight. Scrubbing floors, cleaning the bathtub, gardening, and mowing the lawn are great ways to burn some extra calories.

Source: http://www.naturalnews.com/024202_exercise_body_blood.html#ixzz2QG7P5ibh

 

  • Daily DrinkGreen Smoothie

Blueberry Banana Green Smoothie, makes 2 servings, 158.4 calories per serving, calorie credit to MyFitnessPal.com

  1. 1.5 cups of Spinach
  2. 1/2 cup of Kale
  3. 1/4 celery stalk
  4. 1 cup of blueberries
  5. 2/3 bananas
  6. 1/3 cup of strawberries
  7. 1 tbsp of chia seed
  8. green tea
  9. honey or agave

Vitamin A 173.1%, Vitamin C 89.0%, Calcium 13.7%, Iron 15.2%, Total Fat 3.1g, Sodium 34.4mg, Potassium 322.6mg, Total Carbs 35.2g, Dietary Fiber 7.9g, Sugars 20.3g, Protein 4.2g

 

  • Dinner Suggestion

SALAD!!! Cant go wrong with a good ole fashion salad for dinner! 

  1. Romaine Lettuce, Spring Mix, or Kale
  2. red onions
  3. cucumbers
  4. tomatoes
  5. fresh garlic
  6. fruit of your choice

You can eliminate the calories of salad dressing by adding lemon juice and olive oil to your salad or even squeezing fresh juice from an orange onto your salad. If you have to have salad dressing use VERY little! Remember NO cheese!

 

  • Exercise Tip

We hope that by now most you have your BlackGirlsWorkOutToo DVD, however if you do not here are more basic exercises you can add to your daily routine. Remember WATER! WATER! WATER! then….MORE WATER!

Take a walk around the neighborhood

Take the stairs, Move it!! FAST!

basic crunches sets of 10 repeat 5 times

basic squats sets of 8 repeat 4 times 

Jumping Jacks 4 sets of 25

REPEAT!

You can also do several sets of the exercises shown in the picture from the BlackGirlsWorkOutToo DVD above.

  • Reminder

      NO BREAD! 2 MORE DAYS TO GO! YOU CAN DO IT!

Please click on the link below. This link will take you to some very good information on bread and your health.

http://www.webmd.com/diet/features/truth-about-bread-and-diet

 

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. You have been using this past 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 your time…BUT DO IT. Know that you are IN the ongoing process and BE PROUD that you have reached THIS point. Your lifestyle change journey does NOT end with this challenge! You are changing your life… One day at a time! EVERYDAY!

 

The Ladies of DrinkGreen4Life,

~Ife & Renee~

Connect with Us!

on

 Facebook  Twitter   

DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY FOUR!

DrinkGreen Spring Clean

 

Welcome to Day 4

*HUMP DAY*

Green Smoothies and the DAILY consumption of  fruits and vegetables have now become a part of your new Lifestyle! Green smoothies not only provides a health boost of energy, vitamins and nutrition to your body… It actually tastes good!   So far so good as we are over the hump and moving along in our Challenge.  You really should pat yourself on the back for a JOB WELL DONE!!  The next three days will be a breeze and you can honestly say you survived!!   Not only did you make it you should see that you have a little more energy, less mood swings, and your tolerance level for sugary foods should be slowly vanishing away. Keep up the good work and enjoy your green smoothie DrinkGreen is proud to walk this Lifestyle Change journey with you!!

Below you will find:

Day Tip

Green Smoothie Recipe 

Dinner Suggestion 

Exercise tip

reminders 

  • Daily Tip

Why are Green Smoothies good for you? 

 

By drinking fresh green smoothies, you break down the cellular walls of the fruit and vegetables, in the blender, which lessens the load on the body’s digestion. Green Smoothies are a healthy benefit that can be enjoyed by your entire family, even babies up to six months old. 

The health benefits that you are impacted with in a green smoothie are amazing.  The power pack burst of vitamins and nutrients provides the body with more energy and fuel  to carry out an action packed day. Each ingredient in a green smoothie plays a major role in your health and your new Lifestyle Change.  

 

Here are 10 Reasons to DrinkGreen:

  • 1. By blending fruit and greens, it makes it a whole lot easier and quicker to consume a handful of spinach, kale, chard, lettuce or whatever your green fix is.
  • 2. Greens are extremely alkalizing and helps to balance the body’s pH level. If our bodies become acidic, disease follows.
  • 3. They are a super quick way to flood the body with much needed minerals, vitamins, phytonutrients and antioxidants.
  • 4. You have more energy.
  • 5. By drinking fresh living green smoothies, you break down the cellular walls of the fruit and vegetables in the blender which lessens the load on the body’s digestion.

To view more reasons why a green smoothie is good for you click the link below. http://drinkgreen4life.com/10-reasons-to-drinkgreen-smoothies/

  • Daily DrinkGreen Smoothie Recipe

Green Banana Green Smoothie, 164.3 calories per serving, calorie credit to MyFitnessPal.com

  1. 1.5 cup of Spinach
  2. 1/4 small cucumber
  3. 1/2 banana
  4. 1 medium pear
  5. 1 small kiwi
  6. 1 tbsp of chia seed
  7. 2 cups of green tea
  8. 1 tbsp of honey/agave

This recipe should provide you with more than 2 8oz servings.

*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*

Vitamin A 44.2%, Vitamin C 72.5%, Calcium 7.2%, Iron 7.9%, Total Fat 2.9g, Sodium 20.9mg, Potassium 508.6mg, Total Carbs 38.5g, Dietary Fiber 7.7g, Sugars 15.4g, Protein 3.3g

 

  • Dinner Suggestion 

Veggie Burger (no bun), broccoli oven roasted with olive oil, ginger & garlic, brown rice

  1.  Any brand of veggie burger you prefer. 
  2. broccoli
  3. ginger
  4. garlic
  5. brown rice (1-2 cups)

WATER! WATER! WATER!

We don’t add measurements to the meal recipes because we believe meals are made with love according to family size, to taste and dietary needs. We STILL look forward to hearing what wonderful recipes you used during this challenge…Don’t forget to take pictures for us.

 

  • Exercise Tip 

Take your time!!  Don’t rush!!  You DO NOT want to over do your work out!  It is ok to start slow and then build up a pace to your specific comfortable level .  You know your body and what you can handle, get to that point…then push a little further. It is ok to take it slow just know you are building up your endurance every time you work out. Exercising is a major DAILY task, do not give up!  The more you work out the more calories you are burning!  The more calories you burn brings you one step closer to a HEALTHIER renewed you!

basic crunches: sets of 10 repeat 5 times
basic squats: sets of 8 repeat 4 times   
back leg lifts: sets of 8 repeat 4 times 
jumping jacks: sets of 8 repeat 4 times   
Repeat!

Always remember to keep your water handy!!  Water is one of the key components to your new healthier Lifestyle!  

 

  • Reminder 

You should break your fast (breakfast) with water. Water should be the FIRST thing you consume after waking up. No eating after 9 pm and continue to eat your heaviest meal during the day and not before bed and water, water, water Here is a link detailing why it is suggested that you should not eat before going to bed.

http://www.livestrong.com/article/87749-eating-before-bed-gaining/

  

 

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 your 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!

*Remember to use the hashtag #DGSpringClean with all your challenge posts!*

 

The Ladies of DrinkGreen4Life

~Ife & Renee~

#DGSpringClean


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DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY TWO!

DrinkGreen Spring Clean

Day 2

Welcome to Day 2

You did it!  You survived Day 1 of the DrinkGreen SpringClean Challenge!  Congrats to you all!  You should now  have a plan and a schedule that will work for you during the next 6 days of the detox!  Don’t  forget to share with your DrinkGreen common unity (Community). We want to know your recipes and what you found works for your Lifestyle Change!  Make sure you all are drinking plenty of water during this challenge and your health journey!  It is suggested you drink up to a  gallon of water a day, if this is too challenging for you try to incorporate at least 7/8 glasses (8 oz or more) in your daily routine.  

Below you will find:

Day 2 Tip

Daily Green Smoothie Recipe

Dinner Suggestion

Useful Links

Reminders

Encouragement

  • Daily Tip:

The Health Benefits of Water    water

While not everyone agrees on its flavor, water remains essential for life. On average, 61.8 percent of your body weight is water, and water composes roughly 80 percent of your blood and 90 percent of your brain. Because of its nutritional content and its direct availability into your bloodstream, water can significantly boost health while increasing weight loss.

Reduces Fluid Retention

People often believe that drinking water can lead to increased fluid retention. However, it is the consumption of soft drinks, fruit juices and sports drinks, high in sodium, that help to retain fluid. Sodium, found in salty foods and preservatives, triggers cells to retain excess liquid for use in bodily functions. Water helps to flush additional sodium from the kidneys, lowering the amount of fluid in the body and leading to weight loss.

Reduces Sugar Intake

When you drink water as a beverage of choice, you are less likely to choose other drinks which contain sugar and high fructose corn syrup. These drinks, like sodas and sweetened juices, can increase insulin levels, resulting in more sugar stored as fat. So, water causes weight loss by keeping you from drinking beverages that would normally lead to weight gain.

Waste Removal

Drinking plenty of water promotes regularity. Water increases salivary gland functioning and works as a digestive tract lubricant, assisting with the breakdown of food during digestion. Constipation can cause the body to absorb more nutrients like fat from digested particles, and enough stored matter can result in extra pounds on the scale. So, drinking water will help you lose weight by minimizing backed up wastes in the body.

Speeds Metabolism

Studies have shown that drinking ice water can increase the number of calories you burn for a short while. Although scientists disagree on the extent to which drinking cold water helps, at least 8 additional calories are burned with every 8-oz. glass. Moreover, drinking cold water as opposed to a cold soda reduces the amount of calories you take in. Regardless of if it burns additional calories, water helps you lose weight.

Assists with Exercise

In most weight loss plans, the recommendation of exercise requires the refueling of liquids lost to sweat. Water is important to weight loss in the sense that it helps eliminate bad nutrients, balances excess electrolytes from sports drinks, buffers against dehydration and keeps the joints lubricated. Also, by reducing the stress of exercise, water makes it possible to partake in longer workouts, increasing the number of calories burned.

Source: http://www.livestrong.com/article/78550-water-important-weight-loss/#ixzz2PvuLIL1W

 

  • Daily Green Smoothie recipe:

              Pineapple Mango Green Smoothie, Total Cal. 120 per serving, *Calorie credit to MyFitnessPal.com*

1.5 cups of spinach, 1/2 cup of kale, 2 baby carrots, 1 cup of pineapple, 0.7 cup of mango, 1-2  cups green tea or water, 1 tbsp of honey/agave

*Vitamin A 97.9%, Vitamin C 110.6%, Calcium 6.2%, Iron 6.815, Total Fat 0.3g, Sodium 36.8mg, Potassium 376.2mg, Total Carbs 31.0g, Deitary Fiber 3.4g, Sugars 23.0g, Protein 2.2g*

Try to stick to the recipe as much as possible. Its ok to add natural sweeteners such as honey or agave nectar, a couple banana slices are also a great sweetener but remember everything you add adds calories so add as little as possible..

  • Dinner Suggestion

*Sauteed Kale, cooked in low fat/sodium chicken broth over brown rice

  1. kale
  2. chicken broth (low sodium/low fat)
  3. garlic
  4. red onions
  5. tomatoes

brown rice *no more than 2 cups of brown rice stay away from WHITE carbs as suggested in the meal plan from the BlackGirlsWorkOutToo DVD.

*We don’t add measurements to the meal recipes because we believe meals are made with love according to family size, to taste and dietary needs. We STILL 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)*

  • Exercise tip 

For those of you who have your blackgirlsworkouttoo dvd pop it in and get to work! For those of you who do not you can follow this simple BASIC workout. The goal is to work out for at least 30/40 minutes a day for at least 4/5 days a week.  It does not matter what time of the day you your workout just make sure you do it!!  You should increase your daily activity as MUCH as possible. I know most of us have heard this many many times but it’s true… take the stairs instead of the elevator! Importantly…Make sure you have a bottle of water handy, you will need it!

Reps of 10 basic crunches (4 times = 40)

Leg lifts (10 leg lifts on each leg)

10 jumping jacks  (4 times = 40)

Run in place (until you get tired, take a break, do it again)

REPEAT

 

  • Useful Links

On Day 1 of our challenge we listed some very useful links. We are giving the links again today today for those who may have not received the links or who maybe just joining us on our challenge.

BlackGirlsWorkOutToo.com

MyFitnessPal.com

Fruit and Vegetable Calculator

 

  • Reminder

NO eating after 9pm!, try to eat your heaviest meal in the middle of the day in order to have enough time to burn it off!

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 your time…BUT DO IT. Know that you are STILL IN the ongoing process and BE PROUD that you have reached THIS point. One day at a time.

*Remember to use the hashtag #DGSpringClean with all your challenge posts!*

The Ladies of DrinkGreen4Life

~Ife & Renee~

#DGSpringClean

Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginners! DAY ONE!

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

Daily Encouragment

Reminders

 

  • 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.

Source: http://www.incrediblesmoothies.com/weight-loss/how-to-make-a-weight-loss-green-smoothie/

 

  • 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

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

 

  • Tips

Water:

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.)

  • curry
  • onions
  • spinach
  • broccoli
  • tomatoes
  • garlic
  • 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~

#DGSpringClean

 

 

 

 

 

 

Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s!

get ready

Good Evening DrinkGreen Challengers!

 

Our DrinkGreen4Life 7 Detox Challenge for Beginner’s starts tomorrow! We hope you all are ready! Map out a meal plan (if you are using BlackGirlsWorkoutToo’s meal plan that is fine) for the day and try to follow the plan as close as possible for the next 7 days. You may want take a front and side pic of yourself.  At the end of the challenge you can take another front and side pic to compare it to the first pic you took at the beginning of the challenge.  This is for you to be able see your progress, not just what the scale may say….but the new you in the mirror!

We will be suggesting daily tips, recipes and meal choices to make this process a little easier for you. The first three days will be rough!!!  Especially for us meat lovers, we will survive!!  Just know that after this challenge you will have the willpower to continue the meal plan along with adding up to 4 oz of meat to your meals.

To assist you with this challenge you can set an alarm on your mobile phones as a reminder to eat 5 small meals a day. Don’t have to eat a full course meal 5 times a day but something light.  If you choose make sure your heaviest meal is ate during lunch or mid afternoon, do NOT eat a full heavy meal before bed, you won’t have time to burn it off!  Also, no eating after 9pm, if you do choose to eat after 9pm make sure it is a fruit or vegetable and LOTS of water.

Don’t forget! We want to hear from you! Share your Lifestyle Change Journey with us! Tell us how you are feeling, what you are eating and share any tips you may have for us! When posting about your journey use the hashtag #DGSpringClean

Just remember to stay focused during this Lifestyle Change Journey!  We are all in this together one step at time, one day at a time!!!

 

The Ladies of DrinkGreen4Life,

~Ife & Renee~

 

 

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