Why Do We Do A Smoothie Day?
Smoothie days are very important for a few reasons. Firstly, smoothie days help to give your body a jumpstart to getting over sugar addiction. Secondly, smoothie days help to give your digestive system a break (because the food is already semi-broken down). Thirdly, consuming only smoothies for a day gives your body all the nutrients and fuel that it needs without actually eating. This helps you to learn the difference between fuelling your body and mindless eating – it helps you to understand the feeling of hunger vs. the desire to eat.
Where Do I Find Sprouted Bread and Wraps?
Sprouted bread and wraps can be found at many major grocery stores. Sometimes they are stored in the freezer section near the Gluten Free bread products. If you cannot find the sprouted bread/wraps, please make sure to ask an employee at your grocery store and they may be able to lead you in the right direction. There are a number of brands that we recommend: Silver Hills (found easily in Canada), Ezekiel Breads, Dave’s Killer Sprouted Bread to name a few. If you find a different brand, make sure that it uses sprouted grains, has very little sugar (2 grams per serving or less), and has no maltodextrin in the ingredients list.
If you are unable to find sprouted bread or wraps at your grocery store, there are options available online through Amazon.
What Do I Do If I Am Constipated or have loose stools?
Sometimes when you change the way that you eat, your body goes through a period of adjustment which can cause changes to your bowel movements. You are also getting rid of toxins and chemicals. Make sure that you give your body some time to adjust and ensure that you are drinking at least 8-8oz glasses of water every day. For constipation, we recommend a tea called “Smooth Moves” that is available at most regular grocery stores.
When Do I Weigh & Measure Myself?
For the 10 Day Weigh Down Challenge, you would weigh and measure yourself the morning of your Day 1 Smoothie Day. For best results, weigh and measure yourself first thing in the morning before you have had anything to eat or drink and after you have used the restroom. Make sure that you write this number down (use the Weight & Measurement Tracker for this). Then, once you have weighed and measured, make sure to stay off the scale for the entire 10 day challenge! You will weigh and measure yourself again on Day 11.
Where Do I Measure?
For the 10 Day Weigh Down Challenge, we recommend measuring your bust, waist, hips, and thighs. Use the Weight & Measurement Tracker to keep track of your measurements. For your bust, measure around the largest area of your bust. For your waist measurement, measure where your skin folds when you lean over sideways. For your hips, measure at the widest point. For your thighs, measure 2 inches below your buttocks.
What Kind of Protein Powder Do I Use?
Your protein powder should contain approximately 20 grams of protein per serving. It should be clear of chemicals or artificial flavoring or added sugars. This can be whey or plant based. Be sure there are no mystery ingredients. Many protein supplements include unnecessary artificial or mystery ingredients like maltodextrin or other added sugars. It should only include essential ingredients to fuel your metabolism while repairing, maintaining, or building muscle.
Why Do We Use Sprouted Grains?
Sprouted grains provide many more nutrients than non-sprouted, and therefore sprouted grains provide better fuel for your body. Sprouted grain products generally contain better ingredients as well and have less additives and chemicals (make sure to check the ingredients list on your sprouted grain products)
What Ingredients Should I Avoid?
For the 10 Day Weigh Down Challenge, you should stick strictly to the recipes and ingredients on the plan. You should also be avoiding any sort of processed sugar (glucose, fructose, sucrose, etc) and other chemical additives such as maltodextrin. Other foods to avoid are highly processed foods such as deli meats, pre-packaged meals, chips, regular wheat flours, pre-packaged snacks (Lara Bars are approved**), etc. The goal is to eat foods that are as close to their natural state as possible, so the more you are using fresh vegetables, fruits, and products, the better.
Can I Eat ___________________?
For the 10 Day Weigh Down Challenge, it is best to eat only foods and recipes that are on the 10 Day Weigh Down Plan that you have downloaded. The goal is not to be restrictive or to eliminate foods groups; however, in order to begin to change your lifestyle (because this isn’t a diet), you must be willing to make some changes! You can do anything for 10 days! And your body will thank you for it!
What Do I Do If I Have Dietary Issues?
The 10 Day Weigh Down Plan has been designed with many options to choose from in order to accommodate people with dietary issues. If there is a recipe that you are unable to eat due to a dietary issue, then you don’t have to use that recipe. Simply pick recipes that will work for you.
If you suffer from issues such as Irritable Bowel Syndrome (IBS) and find that certain vegetables affect you, simply leave out those vegetables from certain recipes (or if a different veggie works for you to replace, then feel free to swap out veggies. For example, some people find that broccoli affects them, but cauliflower doesn’t – so if it works to swap cauliflower for broccoli in a recipe, feel free to do so. Just make sure to limit the use of corn, potatoes, and carrots as they are much higher in sugars).
What If I Cannot Digest Chia Seeds?
If you cannot digest chia seeds, simply leave them out of the recipes. You can substitute chia seeds for ground flax seed if desired, otherwise simply eliminate the chia seeds from the recipe.
Can I Eat From The Free Foods List on Smoothie Day?
No, the free foods are free to eat on any day with the exception of Smoothie Day. One of the goals of the Smoothie Day is to give your digestive system a break by consuming semi-broken down foods in smoothie form. By consuming only smoothies for a day, it also gives your body all the nutrients and fuel that it needs without actually eating. This helps you to learn the difference between fuelling your body and mindless eating – it helps you to understand the feeling of hunger vs. the desire to eat.
What Do I Do if I’m Travelling/Eating Out?
If you are travelling or eating out while on the 10 Day Weigh Down Challenge, there are generally lots of good options to choose from. Order a salad with a grilled chicken breast (leave the dressing on the side and use very sparingly or ask for oil & vinegar), a lettuce wrapped hamburger (leave the condiments off with the exception of hot sauce, mustard, or salsa), a chicken breast with a side of steamed/grilled veggies. Make sure that you leave off the extras and eat foods that are closest to their natural state as possible. The other major thing is to manage your portion sizes. Generally, a whole meal at a restaurant is much more than what a serving size needs to be so try eating half of what is provided. Stick to water with lemon to drink or herbal teas/coffee and steer clear of desserts.
Bringing your own snacks and food along with you is also a great choice while travelling. The Energy Balls are a great “on-the-go snack” that taste great and travel well. Pack a Corn & Black Bean Quinoa Salad along on a car ride for a meal, or bring cottage cheese and fruit, etc. There are lots of ways to stay healthy and on the plan while away from home!
Can I Have Carbonated Drinks and Diet Sodas?
Carbonated Drinks and Diet Sodas are NOT recommended while on the 10 Day Weigh Down Challenge. There are studies that show a clear correlation between diet sodas and obesity, as well as studies that show a correlation between drinking carbonated drinks and increased consumption/craving for sweets. Many of these beverages contain chemicals that are not good for your body, so it is recommended to steer clear of them. Give your body a break from the chemicals and drink your water.
If you are highly addicted to carbonated drinks/diet sodas, begin making changes by cutting back. For example, if you typically consume 3 cans of diet soda in a day, try cutting back to 1 per day to start. The goal is to change your lifestyle, so it has to be a balance between sustainability and healthier choices.
Can I Drink Cream/Sugar In My Coffee?
Coffee is allowed on the 10 Day Weigh Down Challenge, however, cream and sugars are not recommended. The 10 Day Weigh Down Plan recommends using a milk alternative such as unsweetened almond milk, cashew milk, oat milk, etc. or learning to drink black coffee.
The goal is to change your lifestyle, so there has to be a balance between sustainability and healthier choices – so if you typically drink 3 tbsp of cream and sugar in your coffee, begin by cutting this back substantially. Try drinking your coffee with 1 tbsp of cream and substituting ½ tbsp pure stevia or honey for the challenge and see how your taste buds adjust. Soon, you may be able to completely eliminate the sugar from your coffee and learn to drink it black.
What Kind of Milk Alternative Should I Use?
The milk alternatives that are approved on the 10 Day Weigh Down Challenge are: Unsweetened Almond Milk, Unsweetened Cashew Milk, Unsweetened Oat Milk, Unsweetened Coconut Milk, Unsweetened Macadamia Nut Milk
Can I Use Stevia/Monk Fruit Sweetener?
Yes, you may use Pure Stevia or Monk Fruit Sweetener on the 10 Day Weigh Down Challenge. We encourage you, however, to limit the use of these sweeteners and learn to enjoy foods without adding sweeteners.
How Much Water Do I Drink?
Drink AT LEAST 8 – 8oz glasses of water each day, and more if possible. Herbal teas can be counted towards your water intake, but caffeinated beverages (such as coffees, black teas, etc) are not.
What Can I Add To My Water?
Ideas to add to your water are: Fresh lemon slices, Essential oils (pure grade), Herbal teas, Citrus fruits, berries, cucumbers to add flavor
Can I Drink Diet Soda?
Carbonated Drinks and Diet Sodas are NOT recommended while on the 10 Day Weigh Down Challenge. There are studies that show a clear correlation between diet sodas and obesity, as well as studies that show a correlation between drinking carbonated drinks and increased consumption/craving for sweets. Many of these beverages contain chemicals that are not good for your body, so it is recommended to steer clear of them. Give your body a break from the chemicals and drink your water.
If you are highly addicted to carbonated drinks/diet sodas, begin making changes by cutting back. For example, if you typically consume 3 cans of diet soda in a day, try cutting back to 1 per day to start. The goal is to change your lifestyle, so it has to be a balance between sustainability and healthier choices.
What Should I Do If I Have A Question?
If you have a question that is not answered here, please post it in the FB Group. That is the fastest and most efficient way to have your questions answered. Also, other members of the Challenge will likely benefit from seeing the answer as well. If your question is of a more personal nature and you feel uncomfortable posting it in the FB group, please send an email to support@weighdownlifestyle.com.
Do NOT private message admins, moderators, or Ruth/Kayce as your messages will not be answered through those venues.
What If I Don’t Like ____________________?
If there are certain foods that you don’t like, you can always leave them out of the recipes or simply use a different recipe. It is, however, important that you learn to try new things. You will be amazed at how your taste buds adjust if you are willing to try. Give yourself a goal that you will try a new food at least once during the 10 Day Weigh Down Challenge.
Why Do I Feel Bad Or Like I Have the Flu?
Sometimes when you change the way that you eat, your body goes through a period of adjustment and detoxing. This is simply your body getting rid of toxins and chemicals. Make sure that you give your body some time to adjust and ensure that you are drinking at least 8-8oz glasses of water every day. If your symptoms persist for more than 3 days, please see your doctor.
What is A Non-Scale Victory (NSV)?
A Non-Scale Victory is something good that happens in or to your body that has nothing to do with the scale. There are lots of NSVs, such as:
- Inches lost
- More energy
- Improved sleep
- Fitting back into old clothes
- Clearer skin
- Less bloating
- Better digestion
- Feeling better
- Getting off medications
- Lower blood pressure
- Lower cholesterol
What if I Don’t Like Vegetables?
You will be amazed at how your taste buds change if you are WILLING to try new things. Stop telling yourself that you don’t like them, and start telling yourself that you are doing your body a lot of good by eating vegetables. Learn to LOVE them! Try new ones.