Welcome to Week 7 of the Clean Cuisine Challenge! Now is a good time to check in with yourself and see how you are feeling, not just physically but mentally too. You should be feeling better, both physically and mentally, than you have in years. That’s because a healthy body goes hand in hand with a healthy mind and a healthy mental outlook.
You should also be feeling less stress, and that’s because even though we have not directly addressed how to reduce stress, the addition of all of the nutrient-rich foods we have added to your diet in the past six weeks have enabled your body to handle life stressors better. The consistent exercise program has also played a vitally important role in reducing stress and strengthening both your body and mind.
So hopefully you are feeling good and anxious to learn more in Week 7?
Ok, here we go…
Focus of Week 7:
Time for a carb tune-up. Continue with the program and meal plan as it has been developed through week 6.
3 Big Changes of the Week:
- If you haven’t already eliminated wheat/ gluten from week 5 then now is the time to get out of a whole wheat rut! Wheat is ubiquitous so most of us eat far more wheat than any other whole grain, and this shortchanges us on the nutrients found in other whole grains and could potentially lead to wheat sensitivity. Start making an effort to incorporate wheat-free whole grains, such as oatmeal, barley, millet, quinoa, and amaranth into your diet. Limit your consumption of whole wheat foods to 1 serving a day. Note: Keep in mind your diet should not be super heavy in whole grains to begin with, most of your carbohydrate consumption should come from fruits, vegetables (including starchy vegetables) and beans.
- Limit your consumption of flour. Even if it is whole wheat or another type of whole grain flour, you are still far better off from a health and weight-loss standpoint eating the whole grain in its original form rather than eating flour. Whole grains in their natural form are digested slower and do a much better job at keeping blood sugar levels stable in comparison to flour. Make the switch to flourless sprouted whole grain breads and pastas. Flourless breads and pastas are digested slower and are more nutritious too; sprouting releases all of the vital nutrients stored within the whole grain and takes whole grain nutrition to a whole new level. NOTE: Our favorite line of nationally distributed sprouted whole grain breads and pastas is the Food for Life brand.
- Switch up your workout routine by doing a different workout three days a week. Choose from any of the following Clean Cuisine workouts: Slim Workout, Strength Workout or the Full Fitness Fusion Workout DVD OR try one of Tracey Mallett’s workouts: Booty Bar for Beginners and Beyond, Pilates, Booty Barre Ballet or Booty Barre Original. As before, if desired, continue doing the 20-minute “Sizzle” Cardio Interval Workout once per week.
Clean Cuisine Week 7 Meal Plan
Everything is still the same as Week 6, except we are now limiting wheat to once per day so that there are more opportunities to enjoy the goodness of a variety of grains.