Apr 27, 2014

Posted by in Challenges, Featured | 80 Comments

The “Spring Clean EATing” Challenge! Info & Prep Week

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Hey friends! If you’ve been around on the blog or Facebook, you know that I’ve hinted at a challenge! We did this last year for the first time and it went really well. In the spirit of “spring cleaning” (because I know all of you are on top of that, right?!), we are going to be doing a little spring cleaning of our own in regards to our eating! I figure many of you who had a New Years Resolution have fallen off the bandwagon totally, or are hanging on by a thread. We are moving into warmer weather so it’s a perfect time to snap it up! (FYI–this challenge will not be focused on exercise so just keep doing what you are doing!)

The "Spring Clean EATing" Challenge: Info and Prep! Starts Monday May 5th-- peak313.com

So here we go on this “Spring…Clean EATing” challenge! When I think spring cleaning in my house, 3 things (at least!) come to mind. Purge, clean, and refresh so that’s the model we are going to follow for our challenge! This is only 7 days (at least the purging) so commit and get to it! There is a printable to help you out, below, so hang in here with me ’til the end!

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Choose which of these 3 you are going to commit to. You may only want to purge this week, or maybe purge and add clean foods, or finally, purge, clean, and refresh! Each of us are at different levels in our journey and will be motivated by different things. One other note–some of you may want to detox completely–meaning of dairy, caffeine, and sugar. There are programs you can find out about online if you want to do that!

PURGE:

It’s time to get rid of all the junk in your kitchen. If you must keep stuff around because your family needs it, then have them hide their stuff, or purchase things you won’t be tempted by.

CLEAN:

We are cleaning up our diet…meaning that we are going to eat foods that are not processed and in their most basic forms. So not only are we detoxing from the sugars, chips, and savory foods that we may have been eating over the past few months, but we are going to be adding healthy foods. Everyone’s definition of “clean eating” looks different and that’s ok. Do your best and if this is your first time at it, don’t get too overwhelmed!

REFRESH:

Our homes always lighten and brighten as we switch out dark winter colors and move in fresh and new during the spring. We are going to do the same! It’s time to refresh some recipes…lighten things up, add some color, refresh some old snacks with newer, cleaner ones!

In general, I’d like you to follow these guidelines:

1.) Avoid any overly processed, sugary, “empty calorie” food.

Some ideas of these things? Cereal, granola bars, alcohol, sugar filled yogurts, pop, sugary coffee drinks…the list goes on and on. If you are questioning, “Should I eat this?” The answer is probably no! Ask yourself, will this get me closer to my goal, keep me neutral, or move me away? You want something that will move you forward.

2.) We are going to refresh with water!

The general rule of thumb is to drink half of your bodyweight (in ounces) in water, (this can include unsweetened herbal teas and even some fruits and veggies you have) and I know for some of you, that is asking enough! Just aim on increasing from what you normally do. Others of you do a great job, and this week, I am going to challenge myself to drink at least a gallon a day. I am going to mark a jug like I have pictured below to help me visualize. I’ll refill my cup from there!  Keep lemon slices at the house and add it to every glass you drink.

If you do this, it will be a work in progress! This is just an eyeball of times for my day. Will probably have to adjust as the week progresses!

 

3.) Check in with a partner (or two or three!) once a day.

It’s only 7 days. You can do it.

4.) Schedule a “congrats” treat at the end of the 7 days.

Here’s the thing though. I don’t want it to ruin your week’s hard work! Aim between 200-400 calories.

5.) Make your focus more veggies, lean protein, healthy fats, water, and fruit.

This will really help you snap back. If you can’t emphasize this now, that’s ok. Just go back to the basics of eating real, less processed foods!

6.) Stay strong because we will have a check in Sunday night/Monday morning!

There is no “prize” for you but I think it adds a little more accountability on your end if you know you are coming back to let me know!

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You are going to need some inspiration in regards to “clean eating”. I realize that some of you are going to struggle here. That’s ok. Here are some sites that have great info and recipes:

The Gracious Pantry

The Eat-Clean Diet

100 Days of Real Food

My instagram account (ignore the pics of ice cream and pizza! lol!)

This post! 9 “30 minute or less” clean eating meals!

We are not starting the challenge this week, (well, you over-achievers can if you want!) so I want this week to be prep week!

So let’s get started!

1.) Print off this printable. This will help you as you figure out YOUR plan!

2.) Get your partner! (WHY a partner?! Here is why I always have one!)

3.) PURGE!

Yes…get rid of it all! And no–this doesn’t mean to EAT it all! haha!

4.) CREATE a menu for the week.

You know what I always say–it’s hard to eat healthy foods when there aren’t any around!! Check out my PINTEREST Board for some meal (& challenge!) inspirations!

Spring Clean Eating Pinterest Board : peak313.com

5.) Make a trip to the grocery!

This part is not necessary for everyone depending on your goals of this challenge. You may not get here for a few days into the challenge and that’s ok. Do your best! Here is an idea of the foods I get at the store!

6.) Thank God that He is with You through this whole challenge. If you think you can do this on your own strength, then you are sadly mistaken! Invite Him into your day and decisions as soon as those pretty little feet hit the ground in the morning! Commit the Bible verse that I have on the above printable to memory if you can!  (1 Corinthians 10:31)

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Next week we start (Monday, May 5th) so be sure to come back here where I’ll show you MY plan for the week and give you a few “rah rah’s” to get you going! So are you with me! If you are, please comment below and let me know what your main focus will be next week and of any “clean eating” resources that you use!! Share with you friends. Misery loves company! HAHAHAHAHA!!!

 

  1. I will be focusing on planning healthy meals and butting all the nasties out.

    • I meant cutting. LOL

    • I will be focusing on clean eating and increasing my exercising with my resistancebands and stationary biking. I will be using my clean eating cookbook entitlited everything eating clean cook book and my Atkins for a new you cook book. Hoping that by eliminating my pure proteinbars that I will loose weight. Will increase my water intake to about 1 gallon of water daily ora minumun of 100 ounces.

  2. Jodi Schloer says:

    I love your page! I am starting a Life Group at my church with the book Made to Crave. I could really use any ideas and help from you and the LORD…I’M A LITTLE NERVOUS! So I’m excited to do this 7 day clean eating challenge with you. Thank you and bless you for hosting this! I signed on as a Beachbody coach in October as a way to make a little extra cash and get in shape (I’m a homeschooling mamma). But I am always learning.

  3. I love the idea of spring clean eating! I’m all up for the challenge. My focus is going to be less snacks and portion control: eating only what’s body needs to refuel. And of course relying on God’s strength!!

  4. Can’t wait to see some recipes!

  5. Lou Ann Ratliff says:

    I’m in – just found your site a week or so ago. Started on a modified version of the Daniel plan in Jan but need this challenge to get me back on the clean eating track. Love that God is with me on this journey. Prayers for all working through this challenge – finding a partner tonight or tomorrow

  6. This challenge came at the perfect time! I just received my bountiful basket full of yummy fruits and veggies as well as a juice pack! Wasn’t quite commited to a plan yet but now I am! I will purge this week!

  7. Rachel ( Mothergoose05) says:

    I’ve done a six week challenge twice, starting the third one in a few weeks. It includes 5-6 day workouts, bootcamps, and personal training. It’s amazing how good you feel from clean eating. I used to be very fatigued and suffered migraines, but since changing my diet and exercising I’ve felt great. It’s an adjustment, but so worth it.

  8. I’m in! My goal is to clean out the junk food in my house, eat more “clean” foods, drink the recommended amount of water for my body, and cut my diet mountain dews.

  9. I am going to focus on clean eating and refreshing with water.

  10. Donna Torrado says:

    I am traveling for work this week & next week. However I would like to so this. Is it okay to start when I return from traveling?
    Any tips for eating well while on the road?
    Thank you.

  11. Start drinking water, this will get me going in the right direction.

  12. Looking forward to this challenge as it has come at a perfect time! I’ll be working on purging this week and next as well as focusing on adding in more fruits/veggies.

  13. I will be cleaning and refreshing! It’s time to get back to clean eating

  14. I need this! I am going to focus on the clean eating (love that helpful grocery list!), drinking lots of water and of course, purging out the junk!

  15. Looking forward to the challenge, I needed the motivation. I will be working on cleaning.

  16. Yay!!! I am going to start tomorrow. I need this motivation.

  17. I’m going to do it! I need to cut out sugar and junk food!

  18. I’m sure you’ve covered this at some point, but what advice do you have for someone who is picky and doesn’t like veggies? “Grow up”?? :) I feel almost like I need to treat myself like I’m about to treat my toddler- one-bite challenges!

  19. I am gluten intolerant, but can’t seem to kick the gluten! I NEED to for my health, energy, and overall well-being. I plan to kick gluten in the tush during this 7 days! If I can do it for a week, then I can do 2 weeks! If I can do 2 weeks then I can do 3. If I can do 3 weeks then I can do a month! IF I can do a month, then I’ve got it!

  20. This is perfect inspiration. I need this right now.

  21. I will be following along! What an encouragement and a great guide as to ‘how’. Thanks”

  22. Perfect timing! I am in! I have been convicted of my poor eating choices lately. I do a lot of clean eating, but need some significant tweaking, especially the sugar! Thanks for the encouragement!

  23. I’m in! :) My goal will be to drink more water and prepare food ahead of time, so when I grab something it is healthy.

  24. I would like to purge all the junk from my life! Thank you for this challenge its just what I needed!

  25. Good Morning! I am so in! I need this too! This winter has been awful, not only with cold and snowy weather, but with healthy eating as well. We made a lot of bad choices with food and now is time to make it right!

  26. I’m in! I will be focusing on eating real foods and cutting out as much processed as possible. And having God lead the way in this challenge.

  27. Laura B. says:

    I am in!!!! My main goal is to basically just eat healthier. I don’t like processed foods, except for my yogurt. I will be purging this week and am excited to do this!

  28. I’m in!!!! I so need support and so glad you are doing this.

  29. I’m in! My main focus will be cutting out the after dinner sweets. I want to focus on eating a healthy meal & then drinking tea to help curb the cravings.

  30. I would really love to do this! I am expecting baby three right now and these preggo hormones really make it hard to stick to my healthy eating goals. I am going to find a few friends to do this with me too. I am going to focus on clean eating and refreshing some of my recipes! Thanks for this challenge!

  31. Love this! Very helpful, applicable and well written. We should have a twitter and instagram hashtag so we can see how eachother’s doing!

  32. My focus will be on drinking an appropriate amount of water, swapping out processed snacks for whole foods (mainly fruits and veggies) and swapping my evening glass of wine or dish of ice cream for a cup of tea. I’m excited to see the difference in my energy level and (hopefully) the quality of my skin and I’m hoping to start some new habits that can become party of my everyday lifestyle!

  33. Tiffannie says:

    I am in! I am going to focus on all 3. Get rid of the junk, start eating clean(er) and drinking more water! And of course add more pray time since all this change is happening. I will need God’s help!

  34. Gina Zahurones says:

    I am in!! My focus will be to take out the processed foods, and start preparing for this spring clean!! I am in tears right now. I really pray that I will allow God to take me thru this. I do give him the Glory!!!

  35. I’m so thankful for this right now. I was training for my first half-marathon but injured myself 4 weeks ago. Was eating clean, and training. Now I can walk, but that’s about it. I have made some not-so-healthy choices recently. I will be focusing on more water, and planning meals and sticking to them. Thank you!

    • Traci, depending on your injury – try biking or spin classes during training if you can’t run. I swapped one spin class per week for a run this time around for marathon training (compared to last year) and my legs were noticeably stronger!! A (very rough) conversion is one hour of spin equals approximately four miles of running. Good luck!

      • Thanks Meg,
        My doctor says no biking :( Having a really hard time going from running 4 times a week plus cross training to walking 30 min a day. Any other suggestions?

  36. Can I suggest a non-food related reward? It seems a little counterproductive to have a week of clean eating and eating well to then eat something additional! I may get a manicure instead. I don’t like associating food with congratulatory/reward things. The more treats I can avoid, the better!

    • Oh absolutely! Whatever motivates you is what you should do! I just know that by the end of my week, I’ll want some chocolate since I won’t be having any during that week. :)

      Clare

  37. This is interesting timing! I love how the Lord leads us! I just purchased 2 books, “The DASH Diet Weight Loss Solution: 2 weeks to drop pounds, boost metabolism and get healthy”, written by Marla Heller and “The Everyday DASH diet cookbook” by the same author.

    As I have been looking at these two books, they seem to have the same goals that you are listing here. I thought I would share this for anyone looking for a safe program to follow.

  38. I started clean eating in January with amazing results for my body and my energy. I’ve noticed in the last couple of weeks that I’ve been getting a little lax and eating more of the “treat” foods that I should be. This challenge has come at the perfect time for me. I’ve noticed the effect that too much bread / dairy has on my body so I’m going to focus on purging those items as well as adding more veggies.

  39. I’m in! This came at a perfect time for me. I will be focusing on eating more clean foods as a replacement for the junk food. Getting my mom on board as my partner as well!

  40. I am cutting the sugar out and eating cleanly.

  41. Hope Breman says:

    I’m in! I’ll be purging the sugar! My husband and I actually drink our water from gallon jugs. I mark mine. We get some flack for it but it really does help!

  42. I’m in! I needed some motivation and came across your post on Facebook. My goal is to purge all of the junk food and add in healthy snacks and clean meals.

  43. I am in for the purge and clean eating. I also need to increase my water intake. Thanks!

  44. How timely! Thursday I will begin a two week cleanse with PeerTrainer.com. We eliminate highly reactive foods and concentrate on protein, fiber and water to remove toxins. It will be nice to be doing this with a group.

  45. Lynn Cox says:

    I am in. For the most part I eat a clean diet, but I seem to toss it all out on the weekends. I have psoriasis and it seems to be less of a problem when I dont eat flour or processed foods.

  46. Rachel P. says:

    Thanks for this encouragement! My main goal is to cut out the processed and sugary foods.

  47. I’m cutting out the junk like refined sugar, chips, and artificial sweetners. I want to add more fruit and veggies to my diet, too.

  48. I’m in! I love eating healthy but have times when I “forget” and have a bite of something I know I shouldn’t have. This will be a great refresher that all those little bites add up! Thanks for hosting this!!

  49. Thank you for this! I’m in. I’ll be focusing on drinking more water—especially in the afternoon/evening, and cleaner eating with a focus on less sugar.

  50. I am in. My focus will be clean eating. I am going to cut out the sweets and caffeine and try to get more fruits and veggies in my diet.

  51. Amy Pritz says:

    Clean eating went in the back burner for me for a while. Going all the way, Lord willing, this time. All junk is out of the house and I’m focusing on getting in my green smoothies.

  52. I’m in! This is just what I need. I need to cut out the sugar in my diet. Looking forward to some great recipes to curb my sweet tooth after dinner.

  53. Laura Ritsche says:

    I am going to do this challenge,
    I am a coffee drinker so as far as creamer goes should I get a sugar free?
    Also, I’ll need to have good will power because although my family eats healthy there are some treats that i’ll just need to stay away from :)
    Excited to start
    Blessings,
    Laura

  54. I will be focusing on eating lots of fruits and veggies, eating less dairy, and not eating added sugar.

  55. Cleaning it up with you! Great timing.

  56. So glad you are doing this! I will be saying goodbye to that lingering Easter candy and continue to find healthier meals for my family. Doing some planning this afternoon!

  57. Somebody posted this challenge on Pinterest and I decided to take a look. I’m a Christian stay at home mom that has always struggled with weight. My husbands doctor just suggested a clean eating diet (more plant based) due to some health concerns. This is kind of a wake up call and a blessing in disguise. I’m excited and nervous all at the same time…but I am looking forward to taking this challenge. I’ll begin purging on Monday and then on Wednesday or Thursday (when I can go grocery shopping) we will start the eating clean process. I meal plan for a month at a time and usually do meal prep all in one day, then freeze for the month…not sure how this is going to affect my budget and normal way of life, but hoping it helps the budget and doesn’t throw me off too much as far as meal prep and such. ;)

  58. I plan on finding more recipes to try out instead of buy processed foods! Now, to try to get the picky kids to try more things… :)

  59. Elizabeth says:

    I am in and will be eating clean! Limiting dairy. Looking forward to this!!

  60. Thank you for this! My hubby and I will be partnering and focusing on replacing those carbs and sugars.

  61. Does anyone need a partner?

  62. I will be working on cleaning up my diet and drinking more water. Looking at that gallon jug made me realize I probably don’t drink as much as I think I do.

  63. Kim Hiemstra says:

    I am in! Thank you so much for doing this! I use to be SO on track… I’ve just fallen into a lot of bad habits lately. I am going to be keeping it clean this coming week. I’m thinking of possibly detoxing, but not sure how extreme I should be. I will check out your Pinterest board.
    Thanks! :-)

  64. Heather says:

    As of this week, I have decided I want to eat healthy-due to feeling sick! So this is great.
    Thanks!
    xx

  65. Question – I know we are supposed to be cutting our sugar intake. Is there a set number of grams per day that is “ok”? So many foods have small amounts of sugar in them, even when we don’t think of them as “sugary” foods.

    • Donna: I do not have a set number. You can do your own research on this as there are many different views out there and each person’s conviction will lead them differently. You also know your own tendencies and the areas where God may be calling you to tighten up a bit.

      Clare

  66. Natasja says:

    So I’ve got my friend with whom I attend Church as my accountability partner. Happy she’s in for the challenge. I did quite well for the bigger part of Lent with no chocolate/candy and carbs (like bread, pasta, rice, potato) once a day. Though I did allow myself mixed nuts, rice cakes and at most one Nature Valley bar a day (not the one with chocolate in it, hehehe). Only the last week of Lent was a bit rough as I got sick and was stuck in the hotel in Manila, Philippines for almost a week. Since Easter I let myself go. So hoping to get back on track in eating healthy before I’ll allow myself a little sweet treat again and keeping the treats under control. Also hoping to increase my water intake. I know I don’t even come close to drinking enough water which is really bad for me considering I’m a flight attendant and I do need to stay hydrated. So I’m definitely working towards that as a goal as well as getting back on tracking with walking for a day. Using the app on phone for counting steps and the goal is 10 000. Whenever I start my walk, I reset it so I complete the steps during my walk. Anything steps outside that walk is just a lovely plus :-) Planning to do some form of other exercise each day as well which I’ll figure out tomorrow or Sunday

  67. I went shopping today and I am all stocked up and prepared for the challenge!

  68. I’m in! I’m focusing on eating clean — no sugar, wheat, dairy (except maybe a tiny bit in my coffee) or diet soda AND definitely focusing on drinking water. Wow, that’s a lot of water, but the gallon jug makes it a lot easier to keep track of. Thanks for sharing the idea! Looking forward to this challenge … it’s gonna be great!

  69. Ok, I’m in. Here are my main goals:
    1. Eat some kind of fruit and/or veg at every meal (and actually eat breakfast!)
    2. Drink half my body weight in ounces of water everyday

  70. I will be doing this challenge of clean eating. I have been doing it for the most part but have let some things creep back into my diet more recently mostly due to my boys baseball schedule. I also have been wanting to increase my water consumption so I am going to allow this challenge to do that. Thanks for all your inspirational posts on FB. You have no idea how they bless my life. God has used you to help me in my journey. Thank you.

  71. I am ready to purge, clean and refresh! I kind of fell off my wagon… Now I just need to find a partner or 6. :)

  72. Andrea says:

    My focus is to walk 30 mins a day, Monday through Friday and to avoid junk food.

  73. Crystal Stapleton says:

    I am going to join you with this. I’m going to eat clean, and drink more water at least 65 oz & continue gym time and zumba!!

  74. Elizabeth says:

    I am going to try to do all 3 eventually although I have just found this late Sunday night but I have no doubt that getting rid of the refined sugars will help with my Fibromyalgia and other health issues as well…. Thank you for the challenge…

Trackbacks/Pingbacks

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  2. The “Spring Clean EATing” Challenge: My Meal Plan | Peak313 Fitness - […] (Not sure what I’m talking about? More info about the challenge, here) […]
  3. The “Spring Clean EATing” Challenge: Let’s Go! (& some housekeeping) | Peak313 Fitness - […] Challenge Intro […]

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