MOJO Challenge – Q&A From Past Challengers

Where this challenge differs is that I want you to THINK about what you’re eating, how it makes you feel and how ATTACHED we are to our snacks!? What! This is all food-yes? I invite you all to use the food journal I provided in my first email and write down your feelings when you get hungry, when you eat a snack that isn’t “Comfort”. This is where the breakthroughs will come that other programs FAIL YOU.!!

No skim milk with my black tea in the morning?

No skim milk with my black tea in the morning?

Skim milk is the WORST! Yes really. Keep the questions coming. Try a drop of heavy cream or unsweetened rice or almond milk. Skim milk will bloat you and raise your sugar levels like it’s going out of style given its high sugar content.

We are looking t o keep your sugar levels low so that the body starts to repair itself and pull fat from your stores of energy versus from the skim milk. Make sense? Not to mention skim milk contains TONS of lactose, more than whole milk which is very bloating in most people.

What are your thoughts about trader joes instant oatmeal complete?

What are your thoughts about trader joes instant oatmeal complete? It has colic acid and flax as well as B vitamins. Not for the challenge but as an overall meal – even for kids?

INSTANT oatmeal turns to sugar very very quickly in the body-so for kids while it’s not about weight, it does cause hyper activity. And flax seed goes rancid pretty quickly so I always grind mine in a coffee grinder and leave it in the frig for about 3 weeks and put it in the oatmeal once it’s cooked versus the flax that probably has NO benefits after all the processing.

For the kids I make, steel cuts oats from TJ’s, add cinnamon, vanilla extract and even some agave and sea salt to make it tasty! I make ENOUGH for at least 3 days as this stuff takes a little time to cook. I make it as soon as I wake up and then by the time the kids need to eat breakfast it’s ready to go. Then after kids go to school I take the extra oatmeal and put it in a container in the frig for the next day. The next day I add a little rice milk and heat in a pot on the stove and serve! Yummy.

About the black tea leaves….I like green or kukicha tea better. Can you try these other 2 this week and see how you feel…these next 21 days are an experiment for you!

What are your thoughts about earth balance butter (non diary) vs ghee?

What are your thoughts about earth balance butter (non diary) vs ghee?

Truth be told I used to use that stuff on everything when I first went dairy free! It tastes great but is HIGHLY processed and full of bad oils..sorry it’s a “no go” until you start feeling better and can then decide if you add it in, how it makes you feel…I’ve switched to ghee and coconut oil which is amazing to cook eggs with and to bake with. I will use butter on occasion to bake as well, to put on sweet potatoes for the kiddies and to smear on their bread (kids don’t LOVE the taste of ghee when it’s right on bread or used to grill cheese however when I bake with it and/or cook eggs and add other yummy stuff you can hardly tell the difference.) The goal here is to get FAKE foods out and REAL foods back in the diet.

What kind of probiotics do you recommend?
What kind of probiotics do you recommend?

 

 

 

 

 

 

I will get to this in the next few days and extensive info is included in your sugar cravings ebook coming soon…..

Can I use crystal light in my water?

Can I use crystal light in my water?

That stuff, while being toxic as you well know, is what KEEPS THE WEIGHT ON. So let’s take it out.

And do your best to drink plain water, tea (I can give you ideas of what to buy) or maybe water with lemon or lime?

Does it have to be celtic sea salt?

Does it have to be celtic sea salt?

Buy celtic sea salt as it has the most minerals and will help you feel more energized. If you can’t find celtic sea salt, then regular sea salt will do for now. Only Whole foods and Wild By nature seem to have it.

Is toasted sesame oil different from regular sesame oil?

Is toasted sesame oil different from regular sesame oil?

Toasted sesame oil is different from sesame oil and is not used to cook rather it is used to sprinkle on greens to make them yummy. It’s a personal preference but most love it.

 

Any other ideas for breakfast?

Any other ideas for breakfast? This is probably the hardest meal because I am always late and cooking in the morning is just not going to happen. Can I toast ezekial bread with almond butter?

For breakfast, don’t be afraid to EAT MORE!! You are not eating enough HUMMUS and carrot….I would eat nuts with it.

Do you not like eggs even scrambled? Let me know. If not then we need to find you a breakfast that you WILL LIKE that will FILL YOU UP.

Do you like celery? I tried almond butter and celery and it was so yummy.

When you hit your goal weight or start feeling better Ezekiel bread is more than OK but for now I Would like it out during the challenge So we get you feeling good. If you want to eat it just this week with almond butter until we figure out your breakfast options, go right ahead. The last thing I want you doing is getting really hungry at work and then binging at night.

I fly out the door every morning...

I fly out the door every morning – and I had a hard time getting to eat breakfast within an hour of waking up. I’m going to try eating some almonds on the way to work tomorrow and see how that goes. Where can I get a milk-free protein shake? Can I make that the night before and just grab it and go.

Also on the breakfast theme – I got the turkey breakfast sausage. Is there a quick way to cook it? Does microwaving make it gross? I like fried eggs but it seems that no matter how early I get up, I’m late so I can’t really commit to them.

I can promise you that if you find a way to have a bite at home in the am you WILL notice huge changes in your energy and waistline. Breakfast is the most important meal.

Love the breakfast sausage – can you throw them in a pan when you wake up and let them defrost and cook while you are getting ready?

Have you heard the expression “put on your oxygen mask before you help others”… This is what you are doing in essence when you take time to eat in the AM.

What about a good non-dairy protein shake?

What about a good non-dairy protein shake?

Will continue to look into non-dairy protein shake ideas, but they will need to be made in the AM or they are gross. My method takes 4 min! Ok, I have one…it’s by Nutribiotic…you can find it on line….chocolate, vanilla or plain. They are made with Stevia, have 3 ingredients, and use rice protein versus whey or soy isolates!! I bought a sample packet at Wild By Nature for $1.09 and added a little of my own stevia to make it sweeter. I used full fat coconut milk, a handful of frozen blueberries and some ground flax seed. You could use water or unsweetened almond milk as your base and add a 1 tbl of almond butter if you’d like. Vanilla is my favorite flavor, and I find that I need to add a sprinkle more of Stevia. Enjoy!

Is fat free plain greek yogurt allowed or is this considered dairy?

Is fat free plain greek yogurt allowed or is this considered dairy?

It’s considered dairy and has tons of sugar in it. And if you’re going to do dairy down the road I like the 2% or full fat greek yogurts!

Is mustard OK?

Is mustard ok?

Should be, just check that your mustard has NO sugar and I prefer STONE GROUND MUSTARD please.

Salsa?

Salsa?

GREAT- again just make sure it’s the good stuff with no sugar.

Coffee with a splash "heavy cream" -- is that the same "cream" as when people say coffee with cream?

Coffee with a splash “heavy cream”–is that the same “cream” as when ppl say coffee with cream?

Just make sure it’s not half and half. I want to the full fat stuff as it has little to no lactose and this is what we’re going for in the body. If you can tolerate black or none at all, and try kukicha or green tea, go for it!

What is better -- room temp water or room temp water with lemon squeezed in it?

What is better — room temp water or room temp water with lemon squeezed in it?

Lemon for sure.

Is Truvia OK like Stevia is OK?

Is Truvia OK like Stevia is OK?

I’ve read the box on Truvia but don’t trust it like Stevia.. it’s got some weird ingredients I don’t trust..like sugar alcohols. No sugar alcohols..basically anything with an “ol” at the end. Maltitol, Sorbitol, Xylitol…just because it doesn’t register as a “calorie” doesn’t mean it’s not wreakin’ havoc  on your body! Get your hands on some Stevia since it’s a trustworthy source for a non-chemicalized sugar alternative!!

Will you send a 2 week meal guide to follow (I.e. Day 1-breakfast: abc; Day 1-snack: def, etc.)...

Will you send a 2 week meal guide to follow (I.e. Day 1-breakfast: abc; Day 1-snack: def, etc.)…

I am shying away from telling you what to eat every day because I Really want your brain to start asking the questions and you giving it an answer. This was why I gave you all the breakfast, lunch, snack and dinner ideas up front.

I will consider your request and possibly organize all recipes into a Mon-Friday and Sunday calendar.

I’ve got more coming as well.

How do you feel about Fiber One Cereal?

How do you feel about Fiber One Cereal?

Hmmm did you read the basics guide about no gluten. This breaks the rule…not to mention as an aside note, cold cereal will cause you to BINGE later on in the day..hands down! The day I said goodbye to cereal is the day I drop my last few lbs.

What About Popcorn?

What about popcorn?

Believe it or not popcorn breaks down QUICKLY into sugar and will keep that extra weight on.  The name of this game is for your body to want to pull fat from your stores not from the food you’re eating. Think REAL food for snacks.

If you can eat bigger meals and skip snacks that’s EVEN BETTER. This allows a hormone, glucagon, to go to work and pull energy (fat) from storage..ie, you lose weight naturally!!

Should I start the cleanse now or wait?

Should I start the cleanse now or wait?

You can start anytime you want.  You can start off slow this week and begin to make some small changes gradually so that you get used to it.  Or you can start now and go full-on.  Either way, please use me to reach your goals.

I hate cooking dinner, I am too tired then. What should I do?

I hate cooking dinner, I am too tired then.  What should I do?

If you have the luxury of time, cook your dinner earlier in the day.  Otherwise, pre-prepare some meals (grill some meats, wash some vegetables & lettuces, make a vegetable salad, make a pot of soup) when you have the time – like on the weekend so that you can have good meals when you need them.

Is late-afternoon grazing/snacking ok? Can I munch on vegetables when I am cooking dinner?

Is late-afternoon grazing/snacking ok?  Can I munch on vegetables when I am cooking dinner?

Munching on vegetables shouldn’t be a problem while you are making dinner.  However, if you are munching vegetables with hummus or nut butters that could be a problem.  This gives a big hit of calories which could undermine your efforts.  The big goal on this cleanse is to eat three- 5 small meals per day.  This means that you will need to eat enough calories at breakfast to get you to lunch and you will need to eat enough calories at lunch to get you to dinner.  If you find that you are ravenous, have a good snack (say a piece of celery with almond butter or other nut butter o choice) and a glass of water and make a mental note that you need more calories at the previous meal.

Most of your calories should come earlier in the day – at breakfast and lunch.  I know this completely goes against our usual tradition of a big dinner with the family, but it is easier on the digestion and you really do need the extra calories earlier in the day to have maximum energy for all your activities.

Why butter but no milk?

Why butter but no milk?

Butter is mostly fat, which is something your body needs ample amounts of to lubricate its cells (especially the brain).  I advise using grass-fed organic butter.  There is an Irish Brand called Kerry Gold which is delicious.  The amount of lactose in butter is minimal.  Humans have successfully been using for hundreds of years.  It is only in the past few decades that butter has become a no-no (and look at the skyrocketing rates of obesity, heart disease, diabetes, cancer, etc.)  If you really want to go hard-core, use ghee instead.  Ghee is clarified butter – all the milk solids have been removed and what is left is pure butterfat.  If you are interested, let me know and I will tell you how to do it.  (More info on the elimination of dairy is being prepared for you.)

What about dessert? I LOVE dessert!

What about dessert?  I LOVE dessert!

You can have it… on Saturday! 🙂

What about portion control? How much is enough or too much?

What about portion control?  How much is enough or too much?

Because every body is different, it is complicated when trying to tell you how much you should be eating.  Here is what to do.  Start to adjust the size of your meals.  Eat a big breakfast & see how you feel.  If you are hungry before noon, increase the size of your breakfast the next day.  If you are not hungry until mid-afternoon, your breakfast was too big.

This is my problem with the Food Pyramid.  A 10 year-old should eat the same number of servings of grain as a 25 year-old man?  Huh?  And a woman runner should eat the same amount as an elderly woman.  It makes no sense at all.

What about cottage cheese-a few of you are asking…?

What about cottage cheese-a few of you are asking…?

I recommend against it. But I’ve read that cultured or high quality organic cottage cheese is ok. It’s low in lactose. So you can have it during the challenge. However if you find you’re not losing weight or you feel bloated I want it out! Yes?

I have high cholesterol So eggs...I can have egg whites instead of the whole thing, right? And how many hard boiled eggs/egg whites can I have for a snack?

I have high cholesterol So eggs…I can have egg whites instead of the whole thing, right? And how many hard boiled eggs/egg whites can I have for a snack?

There is a huge misconception about eggs adding to high cholesterol…I will work on finding info for you so that you feel safe eating them. I would have an egg as a snack with some sea salt if you feel hungry. The goal is to eat enough food that snacking is at a minimum. I would rather have you eat smaller meals with real food….

No diet coke? Really?

No diet coke?  really?

YUP!! That stuff is actually causing cravings and keeping the weight on! I will give you a report on artificial sweeteners this week.

I feel like there are no snacks I can look forward to.

I feel like there are no snacks I can look forward to.

You may recall that i was on the lipstick diet and there were a few snacks that i realllllly looked forward to…apple/almond butter/cottage cheese; ezekial bread with almond butter/apple, fat free yogurt, berries and bran; power bar.  I don’t see anything on your challenge that is close to this (except for the small organic apple and almond butter).  Are there any exceptions, pls?

I added cottage cheese back for all of you. I can’t have you eat all the other stuff as it raises insulin levels which keeps the weight on and wreaks HAVOC in the body…fat free yogurt-sugar!, bran-gluten! power bar is packed with sugar!! How about you work on eating MORE for breakfast and lunch so that you’re not hungry for a huge snack between meals? That is your BEST BET!!

Coffee...I usually have two cups a day, in the morning with fat free half and half. There is only 2g of sugar in 2 tbl of fat free half and half...is that okay?

Coffee…I usually have two cups a day, in the morning with fat free half and half. There is only 2g of sugar in 2 tbl of fat free half and half…is that okay?

Again, the fat free stuff has TONS of hidden sugar which is why I asked you to use heavy cream..very low in lactose ( a milk sugar which bloats and wreaks havoc in the body).

What's your take on Greek yogurt? I'm not eating it on the challenge but I have always felt like it filled me up in the mornings.

What’s your take on Greek yogurt?  I’m not eating it on the challenge but I have always felt like it filled me up in the mornings.

Greek yogurt could work for sure once you start feeling better..it does have some sugar but it’s a better alternative than other stuff…let’s just get you feeling good FIRST and then add stuff back and see how it makes you feel-yes? I would add some nuts and other good fats so that it fills you up.

I saw that two eggs a day helped to lose weight or something to that effect. Do they need to be in the morning or can I have breakfast for dinner?

I saw that two eggs a day helped to lose weight or something to that effect.  Do they need to be in the morning or can I have breakfast for dinner?

GO ahead…have breakfast  for dinner….talk about really losing weight big time!! Eggs are amazing that way and despite what we’ve heard growing up they are healthy and don’t add to cholesterol in the body.

We always go for pizza on Fridays. I wanted to plan ahead - do I bring a lunch or get a salad there? We have only about 20 minutes to eat there so I can call ahead for something if I need to.

We always go for pizza on Fridays.  I wanted to plan ahead – do I bring a lunch or get a salad there?  We have only about 20 minutes to eat there so I can call ahead for something if I need to.

GREAT QUESTION! Ordering ahead is your best bet so you feel like part of the group!! And if anyone asks you can tell them you’re experimenting with your food choices to see how all this stuff makes you feel!! IF they ask more questions send them my way J did you get my eating out survival guide? I would read through it….order a salad with grilled protein of choice, olive oil and balsamic dressing and ANY and ALL veggies you want…olives, peppers, cucumbers, carrots, jalapeno peppers etc etc.

On the free day - I'm planning Saturday - can I have anything?? Even bread or cheese?

On the free day – I’m planning Saturday – can I have anything?? Even bread or cheese?  I won’t go crazy but I just wanted to double check.  The weekend seems so far away…

YUP. ENJOY yourself. But remember to please have a protein rich breakfast FIRST. The next day you need to start back with your protein rich breakfast and hop right back on track. I do invite you to take notice of how you feel Sunday morning!!

I don’t feel like making my own hummus- can I buy it?

I don’t feel like making my own hummus- can I buy it?

YES!! Just make sure it’s clean, doesn’t have any added sugar or junk ingredients. Ask me if you are unsure.

Do you think I should try and get the apple out of my morning green drink? Starting my day with that sugar might not be good.

Do you think I should try and get the apple out of my morning green drink?  Starting my day with that sugar might not be good.  Thoughts?  Or maybe that is my only apple for the day.

I would take the apple out for you-that just might be triggering you during the day. Let’s start with high protein breakfast with no added sugar.

I never use butter. My kids do and I do on occasion. Should I add it back? What else should I cook with?

I never use butter. My kids do and I do on occasion. Should I add it back? What else should I cook with?

I mostly use coconut oil and ghee if needed.   Don’t add the butter however do you think you’re getting enough good fats in your diet? That can cause sugar cravings too!

I do eat wild rice and/or quinoa daily. I should take them out for the next three weeks - right?

I do eat wild rice and/or quinoa daily.  I should take them out for the next three weeks – right?

YES! Replace with the cauliflower mash (I included recipe) or a small sweet potato if you feel like you need something substantial with your food.

Also, what is your favorite bread for your kids? I use the organic spelt from WF. Really not sure about it though.

Also, what is your favorite bread for your kids?  I use the organic spelt from WF.  Really not sure about it though.

My kids only eat Ezekiel bread…I started with cinnamon raisin so they would have some sweetness while getting used to the texture and then I switch it up to the sesame kind too. It’s sprouted grain so it’s better for you.

I also have a protein shake (Xymogen and other vegan ones with stevia) that I have after I work out with my trainer. Not as a meal, but just for protein and nutrients. Is that okay?

I also have a protein shake (Xymogen and other vegan ones with stevia) that I have after I work out with my trainer.  Not as a meal, but just for protein and nutrients.  Is that okay? 

Should be ok! What do you put in them? I use Vega Sport which is a non dairy shake and I used just a little organic frozen berries with 1/2 can coconut milk-yum.

I eat Sun Butter. It does have added sugars. Should I stay away for the three weeks?

I eat Sun Butter.  It does have added sugars.  Should I stay away for the three weeks?

YES. No added sugar

What is the reasoning behind the cheat day? Mental?

What is the reasoning behind the cheat day?  Mental?

YES – it helps people not feel deprived when they are making such huge changes. They need to know there is a day they can go back to the old way for now!

I cheat more than once a week now that I am at my desired weight but that is how I got back to being addicted to sugar.

I cheat more than once a week now that I am at my desired weight but that is how I got back to being addicted to sugar.  

Here lies the problem! When we don’t CONTAIN the sugar to one day and then add it back here and there and think it’s OK we fall victim…something about it! It’s addictive. I know. It happens to me which is why the SUPPORT I offer is key! I have support so I know it’s needed.

Is coconut water allowable, or is it like skim milk and too much sugar?

Is coconut water allowable, or is it like skim milk and too much sugar?

You got it – too much sugar.

I do not eat any meat or poultry, only some fish and eggs. My challenge is getting the 20 grams of protein per meal.

 I do not eat any meat or poultry, only some fish and eggs.  I do use a lot of protein powder and while it’s very clean, sweetened only with Stevia (Jay Robb), it is whey based and definitely bloats me.  I also started using a brown rice based protein and like it very much, however, it only has about half the grams of protein per serving: 10 vs. 20 with whey based protein.  My challenge is getting the 20 grams of protein per meal.  

I have an amazing protein powder for you! And it’s non dairy…its taken me years of experimenting to find it…Vega Sport is the brand and I buy the vanilla. It can be bought on line and it uses stevia but is NOT as sweet as Jay Robb’s stuff.

From my experience if I have TOO many shakes in a week I crave sugar because I didn’t eat ENOUGH real food…I invite you to experiment with your diet and use me to help.  How do you feel about some tofu, organic of course?

I see tofu on the list, but not tempeh. I generally eat vegetarian, and hope this this an acceptable protein/meat option.

I’m allergic to apples and strawberries.  Blueberries and grapefruit are fine, and I wonder if I can add a pear to those so I have more than just 2 fruit choices? I see tofu on the list, but not tempeh.  I generally eat vegetarian, and hope this this an acceptable protein/meat option.

Sure- enjoy tempeh so long as it’s organic and doesn’t have any added sugar. And no worries about the fruit…less is better for the next few weeks. The fructose wreaks havoc on the body while we’re trying to stabilize your blood sugar levels. No pear…too much sugar-ok? 🙂

I meant to ask about the use of raw cacao during the Challenge either in smoothies or coffee with cinnamon instead of sugar...

I meant to ask about the use of raw cacao during the Challenge either in smoothies or coffee with cinnamon instead of sugar… if know all other chocolate is out.

Out for now…let’s keep you real clean and then when you feel great we can add it back in and see how it makes you feel? Make sense?

For my tea…. What about natural honey or agave syrup?

For my tea….  What about natural honey or agave syrup?

YES after the challenge…but because they both raise blood sugar levels I want them OUT for now…you will notice HOW different you feel over time. Ok?

What do you think about Trader Joe's organic soups...

What do you think about Trader Joe’s organic soups – like butternut squash and organic chicken broth.  I don’t really have time to make soup (yet) and they’re really good – and seem natural.

They work. Just make sure with other soups that there aren’t any added sugar or soybean oil. Gotta watch out for that stuff!

My quick and easy butternut squash soup looks like this:

*1 -2 butternut squash- cut in half, scoop out seeds and then cut into small chunks (leave the skin on for now to save time)

*put into a huge pot with enough water to cover everything. Add 1 chopped onion and salt (you can always add a carrot or sweet potato for more yummyness).

*Boil until squash is soft.

*scoop out the squash and put in a blender with a container of full fat coconut milk (or enough to your liking!) and enough of the cooked water until desired thickness.

Add more salt as needed.

BLEND AND ENJOY!!!!

What about vinegars?

What about vinegars?

Balsamic and Apple Cider are the best..red wine vinegar should be ok.

So long as there is no added sugar! I cook with white wine vinegar and it’s amazing.

How many carrots can I eat as a snack?

How many carrots can I eat as a snack?

Great question- how many do you feel like eating?

My concern is that you are relying heavily on the snacks which makes me think you are NOT eating enough at breakfast,lunch and dinner! This is an important new habit to begin forming-make sense?

How about Kombucha? It only has 2 grams per serving (2 servings per bottle) is that OK?

How about Kombucha? It only has 2 grams per serving (2 servings per bottle) is that OK?

I want zero added sugar for now….it causes cravings believe it or not. Let’s keep it clean after the challenge add it back and see how you feel.

In my morning coffee, what is preferred and why...a pour of coconut milk or splash of heavy cream?

In my morning coffee, what is preferred and why…a pour of coconut milk or splash of heavy cream?

Coconut milk for sure – totally lactose free.  Just make sure there is no added sugar or carrageenan.

What should I eat/chew/gargle with to combat bad breath...i used to pop a piece of gum in, but can't do that now...please advise your thoughts...this is an important one!

What should I eat/chew/gargle with to combat bad breath…i used to pop a piece of gum in, but can’t do that now…please advise your thoughts…this is an important one!

What is the bad breath from? Let’s start there. And have you always had it?

  • garlic in recipes
  • dry mouth from eating differently
  • hunger

Hmmm if it wasn’t a regular occurrence before this then you are most likely detoxing! I would only eat garlic recipes at night to avoid the garlic breath issue.

Can you both stomach water with lemon and/ or lime. This will help your mouth clean itself out?

Also tongue scraping will clean the junk off the palate.

What about Cottage cheese?! Also, are apples ok?

What about Cottage cheese?!  Also, are apples ok?  I thought I had read that they were one of the fruit exceptions. And what about seltzer? I thought I read all carbonation is out.

Yes to apples- small organic ones as part of a snack if you are hungry only!

And yes, I added organic cottage cheese for a few people who really wanted it as a snack. If you don’t eat it regularly now don’t add it! It’s low in lactose so I made it an exception but I don’t eat it and don’t recommend it on a regular basis.

Seltzer is OK in moderation…just no other carbonated, natural flavors drinks! They are loaded with God know’s what J not to mention that too much carbonation is known to leach calcium from your bones. Yikes!

I am having time challenges just getting to reading up on everything, have not been able to shop for stuff. Have real concerns if I am going to be able to change things so much right now.

I am having time challenges just getting to reading up on everything, have not been able to shop for stuff.  Have real concerns if I am going to be able to change things so much right now.

1 DIETARY TWEAK FOR THIS WEEK:

Eat a protein rich breakfast every day—NO bread.

So mad at myself because as of Saturday I had lost 2 lbs and was so proud of that....woke up this morning and the lbs are back.

So mad at myself because as of Saturday I had lost 2 lbs and was so proud of that….woke up this morning and the lbs are back.

Here’s the thing- if you overate tons of bread then the weight is water! It will come off this week when you go back to eating wholesome foods again. Your body probably bloated from all the excess refined carbs – make sense?

Does brown rice flower have gluten in it? Can I use it on the challenge? Also, can I use Trader Joes organic chicken broth?

Does brown rice flower have gluten in it?  Can I use it on the challenge?  Also, can I use Trader Joes organic chicken broth?

Nope – Brown rice flour is gluten free! We use it over here a lot along with a host of other gluten free flours- will pass those along. For now, no flour please of any kind. They will be added back in the next stage!

 

And that sounds great to use trader joe’s organic broth.

I found organic peanut butter that I like - any way to keep the oozing to a minimum? Is it better to keep it in the fridge? What do I do with cannellini beans?

I found organic peanut butter that I like – any way to keep the oozing to a minimum?  Is it better to keep it in the fridge?  What do I do with cannellini beans?

Mix the peanut butter when you first get it and I put all my raw nuts and nut butters in the frig for freshness. As for cannellini beans I put them in salads, add them mashed to my meatloaf, add them to chicken dishes after they are cooked and sitting their juices etc.

What is the simplest, best, most acceptable protein shake recipe for the mojo?

 What is the simplest, best, most acceptable protein shake recipe for the mojo? 

I will do my best to give you a straight up answer AND please know that you need to try my suggestion and if makes you feel sluggish it needs to be switched up-make sense?

What I have found that works best when a protein shake REPLACES a meal (cause I’m in a rush that day and lunch just isn’t happening…) 1 TBL of almond butter (or whatever nut butter you like), ½ can coconut milk- the full fat kind, sprinkle of ground flax seed, about 4 oz water, ice AND if I didn’t eat a lot of fruit that day I’ll add a handful of frozen organic blueberries.

IF the protein shake is going to be a QUICK SNACK because I simply didn’t eat enough for breakfast or lunch…then I would:

10 -12oz of water, 1 TBL of nut butter of choice and that’s it…I will usually skip the fruit and anything else I would usually add..I like my shakes thicker so I would usually add more ice.

More on protein shakes….

More on protein shakes….

Protein shake:  I don’t use whey anymore because I feel like it bloats me so you

Need to decide for yourself. I use Vega Sport brand protein shakes..chocolate or vanilla. Www.iherb.com has that at the best price around.

1 TBL of nut butter..I love almond butter. When I get bored I switch to peanut butter.

handful of frozen organic blueberries,

handful of prewashed organic baby greens- spinach or kale is awesome

ice to thicken if necessary,

½ can of full fat coconut milk (you have to check in with your body to see if the almond butter and coconut milk feels like too much fat in the morning-skip this if it’s too much!!!)

This recipe is my lunch sometimes or after a hard gym workout!

Is goat cheese allowed?

Is goat cheese allowed?

I would keep it out and wait till you feel great and drop the xtra weight. Then add it back and see how it makes you feel- make sense?

Do you have a good replacement for mayo?

Do you have a good replacement for mayo?

Unfortunately there really is none. I do however LOVE using olive oil and balsamic vinegar with salt and pepper to make tuna salad or wild salmon salad in a can from Trader Joe’s.

Can I eat the So Delicious cultured coconut milk dairy free yogurt?

Can I eat the So Delicious cultured coconut milk  dairy free yogurt?

Nope. While it’s dairy free it’s loaded with sugar which will only trigger you during your Challenge. Save it for your day off or after the Challenge when you’ve achieved your desired results. I would also not eat it alone….I always add nuts to my yogur t to make it more filling!!

Why whole egg vs egg white? What about my high cholesterol?

Why whole egg vs egg white?  What about my high cholesterol?

There are nutrients and fat in the whole egg that are important to eat. It’s actually a misconception that you can get high cholesterol from eating too many eggs…cholesterol is manufactured in the body so you can have high cholesterol from high stress believe it or not…you can google eggs and cholesterol and see what I mean.

I’m also a believer in WHOLE FOODS = WHOLE THOUGHTS…too many fractionated foods leave you feeling indecisive and anxious. A whole egg is a whole food.

You mentioned No Dairy. Why is unsweetened almond and coconut mild in the food substitution list?

You mentioned No Dairy.  Why is unsweetened almond and coconut mild in the food substitution list?

When I say dairy I am referring to the stuff that comes from cow milk…..so no cow milk or cow cheese or cow ice cream…almond milk comes from almonds and coconut milk comes from coconuts.

Why do some people buy your program for a 2nd time?

Why do some people buy your program for a 2nd time?

GREAT question. This is actually the first time women have come back which is really awesome because I love my clients! They came back from similar reasons but all slightly different…in general they wanted to “eat clean.”

Again without all the treats they add in during the week. They loved how they felt and wanted to get back to that ultra energized feeling and they enjoyed the contact with me. They said I’m inspiring to them. When left on their own, they added back stuff, which is OK, but it felt like they went a little too far and wanted some support to get back on track. Smart women.

What should portion sizes look like?

What should portion sizes look like?

I would like you to eat till you are full. Seriously. When you eat whole foods you will actually need to eat more to get full. At least in the beginning until your blood sugar levels stabilize, which takes about a week or so. Breads and sweets cause us to WANT to overeat…the foods I’ve given you won’t do that.

Is organic and grass fed the same. I usually use all nature promise is that ok?

Is organic and grass fed the same. I usually use all nature promise is that ok?

That is a good start. When something says organic and it’s certified organic you’re golden. It can also be Qai certified organic and that is great. Just watch when things say grass fed, they should follow up with organic..this means that cows are allowed to roam freely, they are fed grass and not other JUNK and chemicals that we end up eating in the meat which then gets lodged in our fat cells and in our bodies!

You have listed eggs and parmeggiano/ reggiano cheese- is it allowed? Thought that was considered dairy?

You have listed eggs and parmeggiano/ reggiano cheese- is it allowed? Thought that was considered dairy?

Eggs come from chickens…dairy is anything from a cow so you’re good there…Parm reggiano is raw milk cheese and is low in lactose and while it’s dairy it doesn’t seem to affect the body the way mozzarella and other soft cheeses do. I would still use it in moderation but it’s OK to use.

Is tuna in water ok? Canned tuna?

Is tuna in water ok? Canned tuna?

Sure, but in moderation please because of the high mercury content. I LOVE salmon in the can…Trader Joe’s has it and I make it just like tuna…you should have already received a recipe from me about what to put in canned salmon to make it –Y-U-M-M-Y

How many cups of green tea can I have a day?

How many cups of green tea can I have a day?

Can you stick with 1-2 max please? I would like you to drink water and herbal teas mostly.

What. Is a good sub. for breadcrumbs? I like to bake all my chicken.

What. Is a good sub. for breadcrumbs? I like to bake all my chicken.

I use ground gluten free rolled oats OR my latest is gluten free flour which can be bought at whole foods or trader joes. I also included some chicken recipes that don’t include breadcrumbs. I would love it if you tried those!

The meat I buy says organic, should I be buying something else?

The meat I buy says organic, should I be buying something else?

That’s great. Again when it’s organic it means there are no added hormones which we then EAT which affects our bodies.

Is beans and quinoa considered gluten free and carb free?

Is beans and quinoa considered gluten free and carb free?

BEANS are great for this challenge. They are a low glycemic carb and have protein so they are allowed and they are gluten free. Quinoa is also gluten free but because it is a GRAIN it is no allowed. I want your body to be grain free for a while…you will notice a HUGE jump in your energy!

Does corn have gluten?

Does corn have gluten?

Nope. But it is mostly genetically modified in this country so I always buy it organic.

Turkey meatloaf recipe – it calls for ¼ cup round rolled oats and breadcrumbs… which we thought oats and breadcrumbs are out for the 21 days?

Turkey meatloaf recipe – it calls for ¼ cup round rolled oats and breadcrumbs… which we thought oats and breadcrumbs are out for the 21 days?

Yes, that is correct although I find that adding a little in meatloaf doesn’t affect things much-who eats a whole meatloaf anyway?

We assume the tomato sauce should be "clean."

We assume the tomato sauce should be “clean.”

Yes, I make my own but if you’re going to buy it it should have NO added sugar and just tomatoes, basil etc.

Where does or if does Honey fit in?

Where does or if does Honey fit in?

I would OMIT for the Challenge but bring it back after the challenge if you want a little sweetness.

Are beets really allowed. We thought that was a lot of sugar.

Are beets really allowed.  We thought that was a lot of sugar.

YES. They have a low glycemic index..that is they break down slowly in the bloodstream.

Jicama can we have?

Jicama can we have?

Sure.

Can we have kim chee?

Can we have kim chee?

YES! This is great for repairing your gut and increasing your immune system.

Mayo?

Mayo?

Nope. Processed.

I'm a big milk drinker (skim plus) what can I have in its place?

I’m a big milk drinker (skim plus) what can I have in its place?

Unsweetened almond milk or unsweetened rice milk.  What do you use if for? Coffee, if so, I would use heavy cream. it contains little to NO lactose, which is the milk sugar that BLOATS people…let me know.

You say to eat breakfast within an hour you wake up...for me I get up at 5am and on the train at 630.. So I basically don't have breakfast until 8:30..is this ok?

You say to eat breakfast within an hour you wake up…for me I get up at 5am and on the train at 630.. So I basically don’t have breakfast until 8:30..is this ok?

Nope. let’s find you something to eat, small, when you wake so that your metabolism starts to wake up! By 830am you are getting hypoglycemic which causes mood swings and severe cravings later in the day…if I had to guess..let me know what you think you’d like to lightly munch on in the am?  1 hard boiled egg with sea salt? Or is that gross?

I had another idea for you for breakfast on work days. How do you feel about whipping up a quick protein shake in the morning and then eat again at work and have eggs. I do this and it’s quite effective. Vega brand protein shakes are the cleanest and taste great. Value drugs in huntington village and whole foods in Jericho sell packets. My husband and I use the vega sport vanilla with 1-2 organic frozen strawberries and it’s amazing.  I buy the big containers at iherb.com.

I also drink Steaz blueberry pomegranate green tea... Zero everything...I get it at wild by nature...is this still OK to drink?

I also drink Steaz blueberry pomegranate green tea… Zero everything…I get it at wild by nature…is this still OK to drink?

When you say zero everything…what is the blueberry stuff…all natural flavors? Believe it or not that stuff can actually bloat if it’s got hidden chemicals..they can hide pretty much ANYTHING in the word natural flavors..let me know what the bottle says. The ingredients include sugar alcohols so I say NO for the challenge.

I have a big problem with the proteins being free range and organic, since finding anything like that in Delaware that is kosher is never going to happen.

I have a big problem with the proteins being free range and organic, since finding anything like that in Delaware that is kosher is never going to happen. 

If there are no organic meats BUT they are at least kosher-GREAT.Kosher meats are top grade!! Just start reading labels and become aware more of what’s in your food.

As for sleep, I don’t!!!!

As for sleep, I don’t!!!!  If I go to sleep at 11, I’m up by 3.  If I go to sleep at 2a, I’m up at 6a.  If I’m really lucky, I may get 5 or 5.5 hours of sleep.  I haven’t set an alarm since my heart attack 11 years ago and just can’t sleep for that long.  Believe me, I wish I could, but I really feel fine.

OK so with sleep do your best to be MORE conscious of the hours you sleep and to be mindful that when you sleep your body burns FAT and HEALS. Ok?

What are your thoughts on microwaving veggies?

What are your thoughts on microwaving veggies?

Microwave if you need to but I find it zaps nutrients and leaves me feeling empty- no joke.

What is ghee?

What is ghee?

Ghee is butter with the milk solids removed so it’s got less lactose and fat and is delicious.

How do you feel about Boar's Head meats? They say they’re nitrate free.

How do you feel about Boar’s Head meats? They say they’re nitrate free.

I looked at the info you gave me…love that it’s nitrate free. Don’t know what All natural means… that is usually a gimmick. I care most about it being hormone and antibiotic free. And are the cows grass fed or grain fed…?  That’s where The organic part is important. We could be eating TONS of toxins in the meat. Applegate farms sells organic nitrate free, grass fed meats…trader joe’s has the best prices on this stuff.

What tea do you recommend?

What tea do you recommend?

As for teas, green is OK, just don’t drink like 5 cups/day..too much caffeine. I LOVE Kukicha tea  by Eden and WBN has it…its got Just a little caffeine and is a client favorite. I also LOVE peppermint tea by traditional medicine and a VANILLA ROIBOS tea by Tazo—all can be found at WBN. The green tea and kukicha tea have a little caffeine so you might like that in the morning…the pepper mint and vanilla roiboos are great for the afternoon.

If I'm gonna have a few "drinks" tomorrow night, what is the best choice? What should I stay away from?

If I’m gonna have a few “drinks” tomorrow night, what is the best choice? What should I stay away from?

I want you to ENJOY tomorrow night. This is all part of this “challenge”—for you to enjoy yourself as part of your long term living plan!

What about sweet potatoes?

What about sweet potatoes?

Keep them at a minimum and if they cause cravings afterwards take them out.

I'm having a hard time going to the bathroom. Was regular before the challenge.

I’m having a hard time going to the bathroom. Was regular before the challenge.

Hmmm are you drinking enough liquids? Are you by any chance more stressed than usual cause that can be part of the issue believe it or not.

I can deal with eggs in am for another week but please tell me I can add something different!

I can deal with eggs in am for another week but please tell me I can add something different!

This challenge is meant to be somewhat pleasurable what would you LIKE to eat for breakfast? Maybe I can tweak your favorite breakfast so that you can enjoy it AND drop the weight..

I tried to add parm cheese, but think it is not good/necessary b/c of extra calories...same with avocado and pumpkin seeds....no need to pack on those extra calories...

I tried to add parm cheese, but think it is not good/necessary b/c of extra calories…same with avocado and pumpkin seeds….no need to pack on those extra calories…

I don’t really care if you eat the parm cheese. I added that in for people who wanted more flavor to their food. The avocado and pumpkin seeds are GOOD FAT that is most likely missing from your diet which causes nervousness, cravings for sugar etc…just because they are high in fat calories doesn’t mean they will make you FAT. That’s an old diet misconception!

Trying to beat my enjoyment for a cup of coffee in the morning?

Trying to beat my enjoyment for a cup of coffee in the morning?

If this is the worst thing you do every day then KEEP on drinking the coffee…let that go for now just don’t use skim milk or artificial sweetners in the coffee.

I have a desire to knosh between meals especially at kids home from school/homework/kitchen afternoon time.

I have a desire to knosh between meals especially at kids home from school/homework/kitchen afternoon time.

What would you like to eat when the kids get home?? AND are you doing enough for YOURSELF all day before the kids get home?  I find this is the underlying issue!! We don’t do enough for ourselves during the day and then come 4pm we want a “Treat” for ourselves and we use food to fill that hole.

I eat a huge lunch but I'm usually craving something crunchy in the afternoon and sometimes veggied out.

I am starving between lunch and dinner and that’s the time that I sometimes slip.  I eat a huge lunch but I’m usually craving something crunchy in the afternoon and sometimes veggied out.  Can I eat rice crackers?  With hummus?

How about carrots with hummus? Rice crackers personally cause me to crave more stuff so at the moment. Carrots are MORE filling and more nutritious. Until you feel under control with all this I need you to stay away from the crackers…

How huge is your lunch and what’s in it?

Can you have a protein shake at that time-we can add nuts instead

Of almond butter so it’s crunchy? That would be cool….

What Comes Next?

What Comes Next?

I will add back in “step 2 “ foods but with caution because some people will have sugar cravings from adding certain things back. But once you’re “clean” you’ll be able to distinguish what causes them and what doesn’t. It’s very cool!

I will also be sharing yummy desserts that are what I call “Non drama” so this becomes more sustainable!!

And a few people have asked if I will have a “how to maintain your mojo program”…SO  those who want extra support through the holidays I am putting together something affordable, fun and jam packed with more educational info so that you all can enjoy your life, drop the weight and enjoy the holidays w/o being obsessed with desserts!

Do you put your almond butter in the fridge? YES I usually put pine nuts in the freezer, is that OK or is fridge better?

Do you put your almond butter in the fridge? YES I usually put pine nuts in the freezer, is that OK or is fridge better?

Hmmm I think either is ok. I put all my nuts in the fridge.

Can this challenge be continued after the 21 days or do you recommend starting to add some stuff back in?

Can this challenge be continued after the 21 days or do you recommend starting to add some stuff back in?

YES, feel free to continue-this is basically how I EAT with an occasional sweet potato or  quinoa pasta thrown in for ONE meal/day. I will be discussing that this week and people have been asking about what is next. You can either continue on your own or add back my “step 2” foods but you must decide for yourself which ones work for you and which don’t as this is different for everyone…people have also been asking if they can have support thru the holidays so I am working on an affordable and fun program for the holidays…it will include staying on the challenge or moving onto step 2!!

With regards to protein shakes/smoothies, what are your thoughts on mixing fruit and veg in a shake? It sometimes makes me gassy so I thought it might be due to the fruit digesting more quickly than the coconut.

With regards to protein shakes/smoothies, what are your thoughts on mixing fruit and veg in a shake?  It sometimes makes me gassy so I thought it might be due to the fruit digesting more quickly than the coconut.

Great question-if it makes you gassy I wouldn’t put them together. Sometimes it’s just the day that makes me gassy and sometimes I can NEVER eat certain foods together. Try just having veggies and maybe lower sugar fruits-just berries? Or maybe you’re doing that now? LMK.

If I’m not allergic to gluten – why can’t I eat it? I’ve heard its not necessary to drop it if you’re not allergic or sensitive to it.

If I’m not allergic to gluten – why can’t I eat it?  I’ve heard its not necessary to drop it if you’re not allergic or sensitive to it.

Most women I know have a sensitivity and they don’t even know it UNTIL they take it out for an extended period of time (excluding the one day off/week)…even if tests don’t show the sensitivity it’s there. And people in general report feeling MORE energy from not eating gluten

You’ll see.

Steel Cut Oats-- yes or no? if yes, how often?

Steel Cut Oats– yes or no?  if yes, how often?

GREAT but do see how you feel after you eat it…you might want to have a small bowl and add some protein.

How many fruits per day/week? Start with ONE per day and see how the scale is..and how you feel!

Greek Yogurt  — non fat, 2%, or full fat? 2% is good

Cottage Cheese -- yes or no? if yes, what kind?

Cottage Cheese — yes or no?  if yes, what kind?

I say no but you can try it and see how you feel/ bloating etc

Desserts -- is this the 3 bite rule and if so, how often per week?

Desserts — is this the 3 bite rule and if so, how often per week?

WATCH this one..it’s tricky for us sugar a holics. I would keep it to ONCE/week for now.

If the almond butter ingredients say: dry roasted unblanched almonds...is that good or bad?

If the almond butter ingredients say: dry roasted unblanched almonds…is that good or bad?

RAW please. I’ve read that roasting nuts takes all the benegits out and the oil is rancid.

Sea salt...why is this better than regular salt? My daughter asked me and i wasn't sure the answer.

Sea salt…why is this better than regular salt? My daughter asked me and i wasn’t sure the answer.

Table salt contains ONE MINERAL- NaCl.   Sea Salt has over 22 TRACE MINERALS that the body needs for all sorts of bodily functions