Week 1: Cut out ALL processed foods

Hi Fusers! Tomorrow is day 1 of the Über Challenge. You should all have completed your pre-test workout for time, which you will take post-challenge to see your improvements.

This week the challenge is to eliminate ALL processed foods, which you will continue for all 8 weeks. We felt this was the most important first step toward better health. Many of you are confused by what this means, so I'm writing this to help explain and ease your worries.

Here are some rules to follow:

-Keep it simple, just eat REAL food. Most foods that come prepackaged in a box, bag or can are processed; there are a few exceptions, so always read ingredients on the label.

-Food should be consumed as close to its natural state as possible. Think lots of produce, eggs, meats, nuts, seeds....shop on the perimeter of the store, stay out of the aisles.

-No fast food or deep-fried foods.

-Real beverages only, mainly water. Coffee, tea, homemade veggie juices, coconut water are all acceptable. No soda at all, and never drink diet soda.

-No lite, low-fat, reduced fat or non-fat food products. These things have been processed; the fat that naturally occurs in real food is good for you.

-Reduce your consumption of grains, week 3 we will be eliminating ALL gluten products (I'll write more about that around that time). Any grains consumed should be 100% whole grain.

-No refined sweeteners or artificial sweeteners. This includes, but not limited to, white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juices. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.

-No refined oils. This means vegetable oil, canola oil, soybean oil, corn oil, margarine or grape seed oil. Stick to organic coconut oil, olive oil, macadamia oil, avocado oil, ghee, or grass-fed butter.

-ALWAYS read ingredients: the fewer ingredients, the better, generally 5 or less. Nothing with artificial ingredients, flavors or colors.

Keep this list posted on your refrigerator to access at all times. Keep it stored in your phone for when you're grocery shopping. Follow the rules. If you're not sure, it's probably processed. Feel free to email us or talk with us in person any time you have questions or need a little motivation. Converse with others in class to keep you going. It's always easier to have a support system, and that's why we're here. We believe in every one of you and know you can do this.

Good luck with week 1!!! Don't forget to log your points into your spreadsheet. Please see Pascha or me if you have any questions with anything.

Yours in health,

Kristin @ The Fuse Fitness