Challenge: eat 7-11 vegetables and fruit a day.

That's it. Simple right?

They say it takes 21 days to form a new habit. Beginning January 8, we're going to do ONE simple thing every day to support your mental function and muscle performance, and help you be at the top of your game.

Scroll down for information and a FREE meal plan!


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free support group

Join us on our closed Facebook group to hear about other challenge participants challenges and success, ask questions, high five others!

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individualized one on one help

Feeling overwhelmed? You can schedule a free 15 minute consultation to see if custom nutrition and guidance is needed.


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Why do the

New Year,

Even Better You challenge?

 

From paleo to vegan, vegetables are something we can all agree on, right? They're nutrient-dense, fight inflammation, and low calorie to boot.

Animal foods are some of the most nutrient-dense foods around. They’re our best sources of vitamins A and B12, DHA/EPA, as well as  nutrients like choline and creatine. However, a diet devoid of vegetables will likely be low in certain nutrients that we need, like:

Folate: Essential for making DNA, supports nerve and immune functions, and creating new cells. Best sources are spinach, asparagus, and brussel sprouts. 

Potassium: Important in blood pressure regulation. The best sources are avocados, leafy greens, and bananas.

Magnesium:  Helps control muscle contractions, increase happy hormones like GABA, increases energy and hundreds of of other crucial functions. The best sources are leafy greens like spinach and chard.

Fermentable fiber:  Feeds important gut flora, which do everything from reduce fasting blood glucose levels to inhibiting precancerous lesion growth.  The best sources are plants.

...and this is just the tip of the iceberg.

Look for more articles on the Boundless Blog this month to learn more about what amazing things vegetables and fruits do for our health.


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Monday

     Breakfast

Hash, make enough for two days!  http://littlecoconutty.com/2015/09/whole30-breakfast-hash.html

Delicate green soup https://www.splendidtable.org/recipes/basic-green-soup

     Lunch

Balance Bowls https://littlebitsof.com/2016/01/paleo-balance-bowl/

     Dinner

Chicken curry soup, make enough for leftovers!: https://www.stupideasypaleo.com/2013/09/28/crock-pot-chicken-yellow-curry/

 

Tuesday

     Breakfast

Cauliflower biscuits: http://www.justjessieb.com/2013/10/cauliflower-biscuits-with-bacon-jalapeno.html?m=1,

Cupcake protein smoothie: https://www.boundlesshealthandwellness.com/news/2017/11/18/cupcake-protein-shake-gf-df-sf-vegan-paleo

     Lunch

Leftover chicken curry

     Dinner

Pan seared salmon with mango-avocado salsa: http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Roasted broccoli: http://www.amateurgourmet.com/2008/11/the_best_brocco.html

 

Wednesday

     Breakfast

Hash:  http://littlecoconutty.com/2015/09/whole30-breakfast-hash.html

Paleo carrot soup

     Lunch

Balance Bowl: https://littlebitsof.com/2016/01/paleo-balance-bowl/

     Dinner

Cauliflower chicken chowder:https://thehealthyfoodie.com/cauliflower-chicken-chowder/

 

Thursday

     Breakfast

Cauliflower biscuits: http://www.justjessieb.com/2013/10/cauliflower-biscuits-with-bacon-jalapeno.html?m=1,

Smoothie https://www.boundlesshealthandwellness.com/news/2017/11/18/cupcake-protein-shake-gf-df-sf-vegan-paleo

     Lunch

Apricot-ginger turkey bites

Paleo carrot soup

     Dinner

Italian vegetable soup with the following changes: Reduce beans to 1 can and add .5-1 pound of cooked Italian sausage. For bread, I love  the New Cascadia baguette, which can be found at their bakery or New Seasons.

 

Thursday

     Breakfast

Hash from the bits of veggies in the fridge.

     Lunch

Leftover Paleo carrot soup

     Dinner

Pulled pork

Prepared coleslaw

Mustard greens. If you can't stand mustard greens, you can sub swiss chard.

 

Friday

     Breakfast

Cauliflower biscuits

     Lunch

Leftovers from Thursday

     Dinner

Chicken Pho http://nomnompaleo.com/post/157517114578/instant-pot-pressure-cooker-chicken-pho

 

Saturday

     Breakfast

Turkey bites

     Lunch

Leftovers

     Dinner

Garbage Stir-fry

Sunday

     Brunch

Plantain pancakes

Sauteed apples

Sauteed bacon and kale

More bacon!