You have made it to the last day of the challenge. Do you feel like a nutrivore yet?
Okay, it’s not a very common term but I love the concept behind it. If you are what you eat and the food is medicine, then being a nutrivore is the healthiest diet of all. Wouldn’t you agree?
I hope you managed to stick with the plan and score 10 points every day this week. If not, that’s okay too and you can try again next week.
The purpose of this challenge was really to get you back on track or to introduce you to eating nutritious, real food on daily basis. There is so much more to learn about nutrition and one week is simply not enough to teach you all the ins and outs of the paleo diet.
I cover a lot more in the 4-Week and 8-Week courses, so if you want to dig deeper and understand the principles of real food nutrition, plus get my meal plans and recipes, make sure to check those out.
Back to 7-Day Challenge Home.
Here is your 10-point checklist for Sunday:
Stick to paleo guidelines – 4 (this one is compulsory)
8 glasses of water – 1
No alcohol – 1
Include poultry or liver in one of your meals – 1
Include purple or/and green vegetables in one of your meals – 1
Include fermented food – 1
30-minute workout of choice – 1
Meditate for 10 minutes – 1
Check in on Facebook or Instagram – 1
Cup of bone broth – 1
Perfect dinner meals for today:
Garlic & oregano chicken with beetroot & pumpkin salad
Chicken thighs with special green sauce
Grilled chicken with sweet potato and broccoli slaw
Creamy zucchini noodles with chicken or turkey & artichokes
Poultry or liver
White meat such as chicken and poultry is not as nutrient-dense as red meat or fish but it deserves its place on a plate. Poultry is high in protein and amino acids, minerals and B vitamins, and is very accessible. It’s important to buy free-range, good quality poultry, free from antibiotics or hormones. Same with red meat, go for 150-200 grams for women and 200-300 grams for men. Read 5 reasons why to include liver in your diet.
Choose any of the following: chicken breast, thighs, wings or ground up mince, turkey fillet, legs or ground up mince, quail, duck.
A particular type of antioxidant called anthocyanins gives plants (including flowers) their vivid violet, blue and red colours. Anthocyanins not only protect the plants but they help protect and heal your cells from damage and you from many lifestyle diseases, such as cancer, diabetes, and cardiovascular and neurological diseases. They are also high in fibre, which is important for digestions, gut health and hunger management.
Choose one or more of the following: purple/red cabbage, radishes, beets, blueberries, radicchio red lettuce, purple broccoli, red onions, eggplant/aubergine, purple grapes, and plums.
Try one of these green vegetable dishes:
Green vegetables, especially leafy greens, are high in antioxidants and phytonutrients, vitamins and many minerals essential for optimal health and wellbeing. Kale, collard greens, watercress, broccoli and spinach are some of the densest foods on the plant, so I encourage you to emphasise those in your diet.
Choose one or more of the following: kale, collard greens, spinach, chard, silverbeet, rocket/arugula, watercress, broccoli, cabbage, Brussels sprouts, green peppers, zucchini, Asian greens, cucumber, avocado.
Try one of these green vegetable dishes:
Kale, chicken & apple salad
Brussels sprouts with cranberries & garlic
Braised collard greens with bacon
Steamed broccoli with pan-fried garlic, olive oil and lemon
Cabbage salad or stir-fry
Rocket salad with cucumber
Fermented foods are great for your gut health and will provide your body with beneficial bacteria. Having a healthy, balanced gut flora is essential for a strong immune system, maintaining a healthy weight, healthy digestion, hormones, skin and even your mood.
If you can, include a small portion of one of these fermented foods: sauerkraut (unpasteurised, found in the refrigerated section), kimchi (Korean fermented cabbage), or other fermented vegetables (aim for ¼ to ½ cup); kombucha or water kefir fermented drinks (aim for 1 cup); coconut yoghurt (aim for ½ cup).
I’d love for you to share your experience during this challenge. Do you feel any different? What did you find most challenging? What was the easy part? Share with us in our Facebook group or on Instagram, if you like.