28-Day Challenge – Week 1: Let the Challenge Begin

by Deena on January 3, 2011

Let the challenge begin!   This week is all about paring down, purifying and simplifying.

Week 1: Overview


So this week we are cutting out all processed foods.  We are also removing  wheat, dairy, caffeine and alcohol.  We will gradually add the second group back in over then next couple weeks, paying attention to how we feel while consuming them as some people are unknowingly allergic to them.    By removing common allergens, you boost nutritional intake and support your digestion,” says naturopathic physician Brooke Kalanick, author of Ultimate You: A 4-Phase Total Body Makeover.  This week we should be eating  five or six small meals a day consisting  of vegetables and fruits and other complex carbs (whole grains, seeds and nuts for example).  At each meal the focus should be on mindful eating, paying attention to the meal’s tastes and textures and noting when you are satisfied but not full.


For week 1 we will start walking daily while adding in some Yoga and Stretching.  If you are already an active person, keep up your fitness regime and incorporate the yoga and stretching if you’d like to try something new.  If you are a beginner, the Whole Living site has some suggestions for a yoga release routine for Monday, Wednesday, Friday, Saturday and Sunday and a back-strengthening routine for Tuesday, Thursday, Friday, Saturday and Sunday.  Due to the change in diet, don’t be surprised if at times you feel sluggish or like you have a lower level of energy.  Remember to take it slow and easy.  You can always add in a handful of almonds if you find the lack of protein is making you too tired or worn out.


This week we will start to also detox our minds by turning off the TV for the week and limiting our online time (when not working).  For those of us not getting a full seven to eight hours of sleep a night, start going to bed 10 minutes earlier each night.  Sleep is vital for giving your body a rest and allowing it to prepare for the next day.

Notice when you begin to feel stress during the day… repeat a simple mantra and take deep breaths to help relieve the stress.  A mantra is a sound, word, or phrase that is repeated to yourself.  It could be spoken aloud, as a chant, or silently, as in meditation.   One commonly used mantra is  “Om Namo Narayanaya”.  You can also create a mantra in English, the simplest being  “I am”.  A couple examples would be:  I am doing the best I can or  I am becoming healthier everyday.


Begin swapping out your household cleaners for organic ones (check out our earlier article on an easy-to-make homemade disinfectant).

We will be providing periodic updates as to how we’re doing  on our 28-day challenge on this blog.  We will also be providing daily tips and comments on our Facebook page (those without a Facebook account can still view our Facebook page).   We hope that you are all joining us in this challenge and will let us know your thoughts and experiences along the way.

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