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Heart and Soul 2015 Diet Challenge

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Ready to shed those extra pounds that 2014 left wrapped around your waist and strapped to your thighs? 

By Madame Athena


Ready to shed those extra pounds that 2014 left wrapped around your waist and strapped to your thighs? As you create New Year’s resolutions, your health should be at the top of the list. Why? Because it’s more difficult to operate at optimum levels in other areas of your life without proper fuel.

Embarking on a wellness journey can be overwhelming. Some of us are unable to incorporate healthy foods into our lifestyle because we do not know what to eat; many are also unaware of the many harmful and nutritionally deficient products that need to be removed from our homes and tossed into the garbage.

Yoyo dieting wreaks havoc on your thyroid glands and can leave you feeling frustrated and discouraged, not to mention ten pounds heavier. In order to be successful, you must make dietary changes that can be sustained for a lifetime. The key is to be gentle with yourself and take small steps until you are able to make leaps and bounds. For example, incorporate the 80/20 rule into your regimen; until you are able to eat healthily 100% of the time, eat nutritious foods 80% of the time giving yourself a 20% leeway.

Step into 2015 with me and embark on Heart and Soul’s 2015 Diet Challenge. I’ll meet you at the finish line!

2015 Diet Challenge

Below, is a layout of weekly challenges. Under each week, items that need to be removed from your diet are listed under Take Out, and items that you need to incorporate into your diet are listed under Replace With. Roll each week into the next (you will be adding on a new challenge each week while continuing the challenges from the previous weeks). Continue to implement these changes after the 5 week period. If you can fit it into your budget, eat organic and non-genetically modified products.

Week One

Take Out  Products with partially hydrogenated (transfat), corn and vegetable oils

Replace With  Cold pressed virgin unrefined coconut

(best oil to cook with) and olive oils (don’t heat;

add to food after cooking and salads)

Week Two

Take Out  High fat animal protein

(fatty meats, reduce dairy intake)

Replace With – lean animal proteins (fish, chicken breast), nut milks, legumes, raw nuts, green leafy vegetables

(eat vegetables with both dinner and lunch).

Week Three

Take Out  Bleached products

(white rice, bread, pasta, crackers, etc.)

Replace With  Whole grain products

(brown rice, whole wheat, spelt, quinoa, oats, etc.)

Week Four

Take Out  All bottled juices and sodas

(freshly squeezed juices are allowed)

Replace With  Water

(drink half of your body weight in ounces)

Week Five

Take Out  Products with refined sugars

(cookies, cakes, candy, ice cream. etc.)

Replace With  5 servings of fruits and products sweetened with fruits, grade B maple syrup, raw honey, and/or stevia











Vegan Cheesy 

Marinara Sauce

1 cup sun dried tomatoes

1 cup raw cashews (soaked for 4 hours)

5 tomatoes

2 sprigs fresh parsley

2 sprigs fresh oregano

½ large onion

2 garlic cloves

¼ cup fresh basil

sea salt (to taste)

½ cup olive oil

3 tbs nutritional yeast

Blend or food process ingredients until smooth. Add to brown rice pasta, with a side of vegetables and enjoy!

To health with love…Madame Athena

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