ML Challenge RaisingHealthyFamilies

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    30DAYCHALLENGE

    THE

    G E T T I N G S T A R T E D

    The next 30 days arent just about you. They are about the ones you care for the most.This challenge will help you navigate out of the pitfalls of health misinformation, so youand your family can achieve real, lasting health together.

    Before you begin your 30 Day Challenge, please read the following rules:

    You can follow this plan exactly as laid out, thats great!

    If you complete all action steps in one evening, thats ne!

    If you do not complete your rst goal tonight, schedule time tomorrow to do it!

    Keep your heart and mind focused on WHY you are Raising a Healthy Familyand keep moving forward.

    If you cant y, then run.If you cant run, then walk.If you cant walk, then crawl.But whatever you do, keep moving.

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    MartinLutherKingJr.

    S T E P O N E

    Write WHY you want a healthy family. A big enough why can overcome any how.

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    W E E K O N E

    Kitchen Mini-MakeoverIts time to take the gloves off! Start thinking of your kitchen as a safe andhealing environment for your family. Its time to take the dangers out of thekitchen. And that goes beyond just tossing out toxic bleaches and cleaners. Itstarts with the fuel to your body: food. By removing the excess sugars, additives,dyes, preservatives, bad fats and rened carbohydrates from your kitchen, youset the stage for your familys healthy lifestyle. Remember, success is the onlyoption when connected to your WHY!

    Kitchen Mini-Makeover ChecklistBelow is a list of foods that contribute to a variety of health problems. Whetherthey are damaging to your childs nervous system, brain, blood vessels or areassociated with hyperactivity or attention problems, the items on the followingchecklist should be eliminated from your kitchen.

    Canola oil

    Shortening

    HFCS (high fructose corn syrup orcorn sugar)

    Splenda and other articialsweeteners (Truvia, Equal etc.)

    Childrens supplements with dyes,fructose

    White bread

    White pasta

    Juice & juice boxes with added

    sugar and/or color dyesArticially avored yogurts

    Processed cheese spreads

    Nitrate/nitrite containing lunch

    Mechanically separated meats-(commercial beef, pork hot dogs)

    Vegetable oils

    White sugar

    Commercial syrups

    Roasted nuts/seeds withhydrogenated oils

    High fructose corn syrup/corn syrup/solids- read otheringredients on packaged foods

    White rice

    Skim and low fat milk

    Margarine/fake butters

    Processed cheese slicesPork products (like bacon, sausageor ham)

    Chemical preservatives (If youcant read itdont eat it.)

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    W E E K T W O

    Your Family on the Core PlanHere are the three main steps that put the Core Plan into action:Remove sugars from the diet. Replace them with non-toxicsweeteners such as stevia. Also remove all rened sugars such as whitebread, white rice, and pasta from the diet.

    Replace bad fats with good fats. Healthy fats like avocado, raw nutsand extra virgin olive oil provide your body and brain with vital nutrientsand consistent energy. Bad fats, on the other hand, wreak havoc on your

    hormones.

    Avoid food toxins. Initially, this will seem like your most challengingobstacle. However, it is one of the most impactful steps to take for yourfamily. As you transition away from your old eating habits, your familywill naturally consume fewer toxins.

    Grab-and-Go Snack IdeasThese quick, convenient snacks are about planning! They take just a few minutesto prep each week but these tasty snacks are well worth the time (and theyll

    save you money!). Heres a list of some common grab and go baggies you canprepare ahead of time.

    Apple slices with organic cheese stick

    Apple slices with organic almond butter for dipping

    Rice crackers with nut butter; gluten-free crackers; all-natural fruit snacks

    Amasi/ker with berries and/or stevia

    No nitrites/no nitrates turkey deli meat rolled with cheese and almondour crackers

    Nuts and baggie of fresh or dried fruit (strawberries, blueberries, grapes,apples)

    Container of cantaloupe, peach slices, pear slices or berries and baggie ofsunower seeds

    Carrot sticks (celery, broccoli or pepper stripes) with veganaise ranch dip

    Organic yellow or blue corn chips with natural salsa

    Turkey rolls (1-2 slices of turkey rolled up) and sunower seeds

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    RanchDressingServings:4-6Ranchdressingisverypopularbuttypicallycontainssugars,badfats,additivesandpreservatives.Thishomemaderecipewillappeaseranchloverswithnoneofthenegatives.1CupMayonnaise(seerecipe)12CupSourCream12TeaspoonDriedChives12TeaspoonDriedParsley12TeaspoonDriedDillWeed14TeaspoonGarlicPowder14TeaspoonOnionPowder18TeaspoonSalt18TeaspoonGroundBlackPepper

    Inalargebowl,whisktogetherthemayonnaise,sourcream,chives,parsley,dill,garlicpowder,onionpowder,saltandpepper.Coverandrefrigeratefor30minutesbeforeserving.

    Organic cheese (raw and organic; Beyond Organic A2 is best)

    Gluten-free pretzels

    Gluten-free crackers, homemade crackers

    Pickles (check label and buy dye-free)

    Veganaise (dairy-free mayo) ranch dip

    Popcorn popped in coconut oil with butter buds or ghee and sea salt

    Beverages:

    Filtered or reverse osmosis water

    Water with fresh squeezed lemon or lime, add stevia or local honey forlemonade or limeade

    Flavored stevia water

    Fruit-soaked & chilled water, with slices of cucumber or watermelon

    Blueberry or other herbal teas with sweetened with stevia

    Make your own:

    MayonnaiseServings:112cups

    Thisisagreatwaytomakeyourownmayonnaisewithoutalot

    offuss.

    2EggYolks

    1TablespoonAppleCiderVinegar

    1TeaspoonDryMustard12TeaspoonSalt

    114CupsOliveOil

    Inafoodprocessor, combineeggyolks,applecidervinegar,d

    rymustard,andsalt.Withmachine

    runningveryslowly,addoliveoilthroughthefeedtube.

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    The Dirty DozenFruits and vegetables that that often contain high levels of pesticides. You shouldmake sure to buy these organic.

    Apples. The dirtiest of the bunch. Ninety-nine percent of apples containedat least one pesticide.

    Celery. At worst, a single sample revealed 13 different pesticides.

    Cherry Tomatoes. Similar to celery, one sample also contained the residueof 13 pesticides.

    Cucumbers. The third most contaminated vegetable, these should alwaysbe peeled and rinsed before eating.

    Grapes. A single grape has been shown to contain as many as 15 differentpesticides.

    Hot Peppers. Previously not on the list, recent tests showed these contain

    the seventh greatest amount of pesticide residues.

    Nectarines (Imported). Every imported nectarine tested was shown tocontain pesticide residue.

    Peaches. Contained the fourth highest amount of pesticides among allfruits tested.

    Potatoes. Typically contain the highest total weight of pesticides of all foodcrops.

    Spinach. The second most contaminated conventional vegetable.

    Strawberries. The second dirtiest conventionally grown fruit on the market.

    Sweet Bell Peppers. One of these was as contaminated as a single grape.

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    W E E K T H R E E

    Lets Cook Clean!Kitchen EquipmentYour kitchen doesnt have to be overloaded withall the bells and whistles for you to be a goodcook. Use non-toxic cookware. Your best optionsare cast iron, enameled cast iron, Thermolon,glass, ceramic or stainless steel.

    Avoid Teon products or non-stick cookware. These products have been linked totoxins that leach into foods causing hormone imbalances and risks for cancer.

    W E E K F O U R

    Continue Removing ToxinsIf you continue to remove and replace as you go, your environment will be

    cleaned up in no time. For now start here:

    Remove any fragranced/air fresheners like wall plug-ins, aerosol sprays fromyour home.

    Throw away any uoride toothpaste.

    Remove toxic fabric softeners, dryer sheets and dryer bars.Ask your doctor for the recipes to make your own safe, effective and affordablesolutions. Popular non-toxic brands:

    Seventh Generation- Local stores, Target

    Toms of Maine Fluoride-Free Toothpaste

    JSN (kids shampoos, toothpaste, body wash)

    ECOS (laundry soap, dish soap) Costco

    Earth Friendly Products- Walmart, local grocery stores

    BioKleen Target

    method most local stores, Target

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