Starting Sunday, April 28, join me for 7 days of eating a 80/20 plant-based diet – (80 percent plant-based/20 percent animal protein).
I will chronicle my experience here each day and post Oatmeal in my Bowl- tested recipes. Today, a few tips about getting started.
Time to find the abs of steel.
I will be going on an 80% Plant-Based whole foods diet for at least 30 days. But documenting the first 7 days to help jump start it on a community platform.
They say abs are 80% made in the kitchen and 20% exercise.
I am always telling myself I want to find out if its true. In fact I know its true. I see my friends dawn their hot bods all the time. And I commend them for the time and effort they put into making it happen.
But I need to find out for myself. Actually, I Need to make it happen for myself. Whether this trial is more of a psychological effort to follow through or revitalizing my health & fitness efforts – we’re gonna start in the kitchen.
I want to know what it feels like to reach my fittest & healthiest self ever. Plus increased clarity & energy are an added bonus.
Plus there is so many benefits! Eating a diet high in plant-based foods has linked to so many benefits – lowered blood pressure, lowered triglycerides, decreased risk of heart disease, improved blood sugar levels and decreased body weight.
So the goal: To set aside the processed foods for a week and eat healthy, mainly plant-based foods that are good for the body. The intentions are to increase natural energy & vitality and to reduce the body fat percentage. While I know body fat reduction will be hard to measure in a 7 day period, the inner self will be able to gauge if feeling lean was a result of the diet.
This is the the week where I gladly take on the challenge, to omit processed foods, sugar, and alcohol; decrease the meat consumption and the dairy products. So what’s left? Some great fresh vegetables and fruits – to fill my plate up full of colors from the rainbow – plus legumes, whole grains, seeds and nuts. With a bit of animal protein.
What is the 80/20 plant-based diet
80% Plant-Based Diet?
All fresh fruit and dried fruit (e.g. apricots, berries, apples, etc.)
All vegetables raw and cooked (e.g. greens, herbs, sprouts, squash, and root vegetables such as potatoes, yams, sweet potatoes)
Legumes (e.g. all beans, peas, lentils, garbanzos, etc.)
Nuts and Seeds (e.g. almonds, cashews, walnuts, sunflower seeds, etc.)
20% Meat, seafood, dairy, eggs
80/20 principle applied here, too. 80% white meat (turkey, fish and chicken), 20% red meats.
Processed foods. Pretty much out of the question. Except the occasional Kind Bars in the morning.
Keeping it clean.
Drink lots of water. Water + Fruit. Water + Lemon. Herbal (decaffinated) teas. the idea is to keep you hydrated and prevent constipation from a high fiber diet. Drink at least 64 ounces of purified water per day.
The morning upon waking definitely gets moving with the Wake Me Up Before I Go, Go! Routine usually consist of 20 sit-ups, 20 reverse sit-ups, 20 bicycles crunches, and 20 push ups, 30-seconds each of side planks (each side) and plank.
Otherwise, I haven’t set a work out schedule for the week. It usually will consist of one day running, another might be a few miles put in nature walking, and another might be a Zuzka Light WOW.
Tomorrow: Check back for a guide to getting stocked up for the week- including a list of pantry staples and some basic recipes