engine2diet
TRANSCRIPT
Engine 2 Diet 28 Day Challenge
My reasons for taking the challenge: Learn and explore more about eating a Plant Strong™ diet!
My goals for these 28 days:
http://engine2diet.com
http://www.heartattackproof.com
http://eatrightamerica.com/wfm-teammember
http://fatfreevegan.com
http://charnolanvegan.blogspot.com
http://veganhope.com
http://bit.ly/cmFsIZ
On Facebook follow:
My Starting:
Weight
Blood Pressure Cholesterol
My Finishing:
Weight
Blood Pressure Cholesterol
Plant Strong™Helpful Websites
28 Day Challenge Pick a Path
Fire Cadet
Week 1: NO Dairy, also no more Refined or Processed Foods
Week 2: NO Meat, Chicken, Eggs, Fish; while you continue with No Dairy or Refined Foods
Week 3: NO Extracted Oils, now you have all the elements together. You’re now a Firefighter!
Week 4: Keep up another week of this Plant Strong™ diet!
Firefighter
Week 1: Jump right in, exclude what is mentioned above and begin enjoying a diet filled with healthy whole grains, fruits, vegetables, beans and legumes!
Write down EVERYTHING you EAT & DRINK!
Especially your Snacks.
We can help review your log if you have questions, or would like to see if you are properly maintaining the diet.
This awareness to what you eat is very helpful as you make the transition to a Plant Strong™ diet!
Food LogInstructions
How To Read a Product Label
1. Never-Ever Believe the Front of a Box!
2. Calories from Fat should be LESS THAN 20% of Total Calories per serving!
3. Sodium in MG should be 1:1 to Calories
4. Ingredients should not include:
5. Ingredients should limit:
6. Condiments are the exception.
Try F.A.B. when you go out!Find out what you can eatAsk your server to make adjustmentsBring your own food
1. C
2. F T
3. C
4.
Tipsfor Eating Out
SNAP Recipes Simple Nutritious & Affordable Plan
Jeff Novick’s 5 Ingredient Recipes:
1. Canned Tomatoes 28 oz (No Salt Added, whole and/or pureed)
2. Canned Beans 14 oz. (No Salt Added, Eden Foods are my favorite)
3. Frozen Vegetables (individual and/or variety mixes, without any of the
sauce or spice packs)
4. Starchy Vegetables (brown rice, potato, sweet potato, barley, etc.)
5. Spice & Seasoning
By changing the variety of all or any of the ingredients, you can come up with different dishes. Try making everything salt-free and no salt added. You are welcome to sprinkle some salt on top at the table before eating.
Italian Pasta Primavera 1. 1 can whole Tomatoes, 1 can Tomato puree 2. 2 cans Dark Red Kidney Beans 3. Frozen Broccoli, Cauliflower, Carrots (2 lbs total) 4. Whole Grain Pasta (1 lb) 5. Italian Spice Mix
Cook Pasta. While pasta is cooking, put all other ingredients into large pot and heat. When pasta is done, rinse, and then mix together with the tomato vegetable mix. Top with fresh parsley or basil. Enjoy!
Mexican Beans and Rice 1. 2 cans whole Tomatoes (or 1 can whole, 1 can pureed) 2. 1 cans Pinto Beans, 1 can Black Beans 3. Stop Light Pepper Strips (1 lb), and Corn (1 lb) 4. Frozen ready to eat Brown Rice (large bag) 5. Mexican Spice Mix, or Hot Sauce
Cook Brown rice. While brown rice is cooking, add all other ingredients to the pot and heat. When rice is done place rice in a bowl. Top with beans, veggie and tomato mix. Top with fresh cilantro. Enjoy!
Curried Indian Potato Stew 1. 2 cans whole Tomatoes 2. 1-2 cans Garbanzo Beans 3. Frozen Cauliflower (1- 1 1/2 lb), Peas (1/2 lb), Onions (1/4-1/2 lb) 4. 2 large Potatoes 5. Salt Free Curry Spice Mix
Microwave the potatoes. While they are zapping, put all other ingredients in the pot and heat. When potatoes are done, cut into 1 inch pieces and add to pot. Simmer 5 minutes. Top with fresh cilantro. Enjoy! (Can also be served with brown rice!)
SNAP RecipesSuggested Recipes
Engine 2 Diet Notes
Monday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Tuesday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Wednesday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Thursday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Friday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Saturday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Sunday Week 1 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Monday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Tuesday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Wednesday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Thursday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Friday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Saturday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Sunday Week 2 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Monday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Tuesday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Wednesday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Thursday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Friday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Saturday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Sunday Week 3 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Monday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Tuesday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Wednesday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Thursday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Friday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Saturday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Sunday Week 4 Food Log
Breakfast
Lunch
Dinner
Snacks
Daily Activities
Thoughts & Observations
Nutrient Composition of Plant and Animal-Based Foods (per 500 Calories of Energy)
* Equal part of tomatoes, spinach, lima beans, peas, potatoes ** Equal part of beef, pork, chicken, whole milk
400 Calories of Oil 400 Calories of Chicken 400 Calories of Spinach, Eggplant and Beans
Chart from The China Study written by T. Colin Campbell, Ph.D.
Nutrient Plant-Based Foods * Animal-Based Foods **
Cholesterol (mg) – 137 Fat (g) 4 36Protein (g) 3 33 4Beta-Carotene (mcg) 29,919 17Dietary Fiber (g) 3 1 –Vitamin C (mg) 293 4Folate (mcg) 1,168 19Vitamin E (mg ATE) 11 0.5Iron (mg) 202Magnesium (mg) 548 51Calcium (mg) 545 252
FILL UP ON NUTRIENT RICH FOODS!