Stretch Naked Challenge

I have a competitive side. Even though I never played a team sport (unless you count dance team), I am amazingly competitive. Hard to believe that I NEVER played a sport, right? I tried out for basketball once (in 7th grade) and made D team. Did you know they have a “D” team. Preceded of course by the “A,” “B,” and “C” teams. I have surprisingly high self-esteem for such a sport-challenged person, huh?

Anyway, I am competitive nonetheless and love a good challenge. Two of my dear friends are trying to eat better, begin a workout regimen and overall lose weight. They have asked me to put together a meal and nutrition plan to help guide them in the right direction. I was, of course, more than happy to oblige. Then I thought I had better offer it up to all of you naked stretchers as a challenge to better your eating habits and to challenge you in your daily workouts.

Each Sunday for 3 months I will post a weekly plan including breakfast, lunch, dinner, snack and goody options. You can shuffle these options throughout the week (feel free to mix up the lunches and dinners, too). I will also offer a workout schedule for the week. I believe that if you follow this plan for 3 months you can lose up to 20 pounds (1-2 pounds per week). This of course varies by person. If you are already a skinny-minny (i.e., my gorgeous sister-in-law) you likely won’t lose 20 pounds. But no matter the goal, I think you will see positive results in weight loss, energy level and might just smile more.

I’m no guru, but I know a lot about nutrition and fitness. It’s my passion (thus this blog). The recipes are very simple and realistic. You will eat foods that are good for you and taste great. The workouts will challenge you and deliver results. No gimmicks, just eating less and moving more. Simple. Each day is roughly 1,500 calories.

So, are you in? Will you join my challenge? Post a comment if you are in.

Oh and I mentioned that I like prizes, right? Well, I bet you do, too. So, if you stick to the plan for 3 months and honestly adhere to the plan then I will give you a fab prize. I’ll reveal clues what this is soon. Oh, the suspense!

Go team, go! It starts tomorrow!


Week One: January 25-31

BREAKFAST (all portions serve 1)

1. Toast & PB
Two slices of whole wheat, high fiber toast with 1 TBS of reduced fat peanut butter. One cup of skim milk.
Calories: 384, Fat: 7 grams, Fiber: 13 grams

2. Oatmeal & Fruit
Either one low-sugar oatmeal packet prepared or fresh oatmeal (i.e., Quaker Oats) with ½ TBS of Splenda blend brown sugar. 1 cup of banana and blueberry mix. 1 slice whole wheat,, high fiber toast, dry.
Calories: 268, Fat: 2.5 grams, Fiber: 10 grams

3. Yogurt Parfait
1 cup fat-free vanilla yogurt (I love Horizon organic), ½ cup low-fat granola, ½ cup blueberries. Layer each in a tall glass.
Calories: 449, Fat: 3, Fiber: 6.5

4. Banana Split Waffles
Low-calorie, whole wheat frozen waffles (Eggo makes some good ones), 1 banana split in half, 1 TBS low-sugar strawberry jam, ½ cup fat-free vanilla yogurt.
Calories: 455, Fat: 3.2 grams, Fiber: 8.8 grams

5. Turkey Egg White Omelet
Three egg whites, 1 cup of your choice of onions, green peppers, red peppers, mushrooms, broccoli), ¼ cup chopped lean turkey lunch meat, ¼ cup reduced fat shredded cheddar cheese. 2 slices whole wheat, high fiber toast, dry. Use olive oil cooking spray to prepare omelet.
Calories: 328, Fat: 9.1 grams, Fiber: 12.5 grams

6. Granola
1½ cup low-fat granola with 1 cup skim milk.
Calories: 458, Fat: 5 grams, Fiber: 6 grams

7. Orange-Banana Smoothie
½ cup skim milk, 1 banana, ½ cup light orange juice, ½ cup fat-free vanilla yogurt, ½ cup ice. Blend until smooth. 1 slice whole wheat, high fiber toast, dry.
Calories: 338, Fat: 1 gram, Fiber: 6.1 grams


LUNCHES (all portions serve 1)

1.Mediterranean Salad
1 cup mixed greens, ½ cup sliced red onion, ½ can white beans, drained (try cannelloni), chopped Roma tomato, ½ cup cucumber, ¼ cup feta cheese. Toss with ½ TBS olive oil, 1 TBS lemon juice, salt, pepper and oregano.
Calories: 340, Fat: 14 grams, Fiber: 10 grams

2. Turkey Wrap & Fruit
Wrap 3 thins slices of lean turkey lunch meat, ¼ cup light shredded mozzarella cheese and 1 TBS hummus in a whole wheat tortilla. Enjoy with a cup of strawberry and blueberry mix.
Calories: 329, Fat: 8 grams, Fiber: 8 grams

3. Leftover Tortilla Soup (see dinner recipe)
Calories: 570, Fat: 11 grams, Fiber: 8 grams

4. Caesar Salad Pita Pockets
Mixed greens, 1 TBS light Caesar salad dressing, 1 TBS finely shredded Parmesan cheese, 1 grilled chicken breast, sliced, 1 TBS capers. Toss until dressing has coated the salad. Stuff salad into whole wheat pita pocket.
Calories: 472, Fat: 11 grams, Fiber: 6 grams

5. Turkey sandwich & Green Apple Salad
4 slices of lean turkey on whole wheat, high fiber bread. Top sandwich with avocado slices and a slice of reduced-fat cheddar cheese. Enjoy with a mixed green salad with ½ sliced green apple, red onion, ½ TBS olive oil and 1 TBS balsamic vinegar.
Calories: 428.5, Fat: 18 grams, Fiber: 18 grams

6. FREE
Your choice of a meal out or at home. The only rules are that you keep an eye towards health and avoid anything fried, creamy or oily.

7. BBQ Sammy
Use leftover BBQ chicken from dinner (see recipe below). Place chicken on two slices of whole wheat, high fiber bread with 1 TBS reduced fat shredded cheddar cheese. Enjoy with mixed greens salad with low-calorie dressing.
Calories: 582, Fat: 5.5 grams, Fiber: 8 grams


DINNERS (serves 2, have a friend join you on your mission!), nutrition facts are for one serving

1. Turkey Guacamole Burgers & Sweet Potato Fries
Grill two ground turkey patties. You can buy these already formed into patties or buy lean ground turkey and form your own. Place grill burger between two slices of whole wheat, high fiber bread. Top with ketchup and 100-calorie pack Wholly guacamole.

For fries, preheat oven to 450°F. Toss sweet potato wedges (from 1 large sweet potato) with olive oil until lightly coated, salt and cayenne pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.
Calories: 497, Fat: 20 grams, Fiber: 15 grams

2. Greek Wraps
Bake 2 chicken breasts, seasoned with salt and pepper. Once done, cube. Toss together cubed chicken,1 cup chopped cucumbers, ½ cup chopped red onion, ½ cup olives, 2 TBS capers, ¼ cup feta cheese, 1 cup chopped grape tomatoes and ½ cup light Greek salad dressing. Stuff into whole wheat tortilla.
Calories: 478, Fat: 15 grams, Fiber: 7 grams

3. Skinny Quesadillas
Take one large whole wheat tortilla and top with 1 cup reduced fat shredded cheddar cheese, cooked sliced chicken and ½ cup chunky salsa drained. Press another whole wheat tortilla on top. Spray skillet with cooking spray. Place filled tortilla on hot skillet and cook until golden brown on bottom, then flip. Cut tortilla into 6 slices. One serving is 3 slices. Serve with a dollop of light sour cream and a 100-calorie pack of Wholly Guacamole.
Calories: 385, Fat: 15 grams, Fiber: 7 grams

4. Tortilla Soup
Season raw, thawed chicken breasts with salt and pepper. Bake chicken at 325 degrees. Let cool and chop into cubes. In a large pot, add a touch of vegetable oil and saute 1 cup chopped onion, 1 cup carrots and 1 can of sweet corn until slightly browned. Add chicken, 2 cans diced tomatoes, 1 can water, 2 cans low-sodium chicken broth, 1 jar pre-prepared salsa and 4 corn tortillas torn) and simmer for 1-2 hours on low heat. Note that the corn tortilla pieces will thicken up the soup and give it a nice corn flavor.

Serve with cilantro, 2 avocado slices and 1 TBS reduced fat cheddar.

Note that this serves 4 and you should save the leftovers to have for lunch the next day!Calories: 570, Fat: 11 grams, Fiber: 8 grams

5. Slow Cooker BBQ Chicken
In a crock pot, cook 4 chicken breasts in your favorite light barbecue sauce. Cook on low until done (usually 6-8 hours). Halfway through the cooking process, you can add sliced red onion. Serve with cooked sweet corn and a baked sweet potato. Baked sweet potatoes should be topped with salt, pepper and 1 TBS of brown-sugar splenda blend.
Calories: 582, Fat: 5.5 grams, Fiber: 8 grams

6. Pizza
Yes pizza! Top whole wheat mini crust (Boboli) with sauce, baked sliced chicken (1 breast), sliced red onion, sliced green peppers and 1 cup of reduced fat pizza cheese. Bake as indicated on crust package. Serving size is 4 slices. Serve with mixed greens salad and low-calorie dressing.
Calories: 570, Fat: 13 grams, Fiber: 3 grams

7. FREE
Your choice of a meal out or at home. The only rules are that you keep an eye towards health and avoid anything fried, creamy or oily. FREE LUNCH AND DINNER CANNOT BE TAKEN ON THE SAME DAY!


SNACKS (1 per day)

1. Hummus & carrots
¼ cup hummus and 1 cup of baby carrots
Calories: 140, Fat: 5 grams, Fiber: 2.5 grams

2. Blueberries & yogurt
1 cup blueberries and ½ cup of fat-free yogurt (flavor of your choice)
Calories: 173, Fat: .5 grams, Fiber: 3.5 grams

3. 1 ounce raw Almonds
Calories: 160, Fat: 14 grams, Fiber: 3 grams

4. Banana & 1 TBS Peanut Butter
Calories: 200, Fat: 6.5 grams, Fiber: 4 grams

5. Apple
Calories: 80, Fat: 0 grams, Fiber: 5 grams

6. Granola Bar*
Calories: 120, Fat: 2 grams, 2 grams

7. Laughing cow cheese
One slice light of Laughing Cow cheese with 5 wheat melba toasts
Calories: 88, Fat: 2.3 grams, Fiber: 1 gram


GOODIES (only 5, so choose wisely)
1. Wine (100 calories)
2. Wine (100 calories)
3. Wine (100 calories)
4. Skinny Cow ice cream sandwich (140 calories, 1.5 grams of fat, 3 grams of fiber)
5. 1 cup Frozen Yogurt (150 calories, 2 grams of fat)


WORKOUT

Cardio
On your chosen machine (treadmill, elliptical trainer or stationary bike), find your comfortable working level and your challenging level. Challenging should be where you meet your maximum heart rate. Start out with a warm-up on your chosen machine about 5 minutes, then move to comfortable working level for 10 minutes. Hit challenging level for 5 minutes, drop back down to comfortable working level for 5 minutes, challenging for 5 minutes, working for 5, challenging for 10, cool down for 5. This is a total of 50 minutes.

Repeat this 3 times this week.

Strength
50 bicep curls with hand weights that you would consider medium weight
50 squats with heavy hand weights
25 lunges per leg with heavy hand weights
20 push-ups
25 tricep kickbacks per arm
50 crunches
25 reverse fly

Repeat this 2 times this week.

Note that nutrition facts are based on rough estimations from caloriecount.com.

*Check the nutrition content for the granola bar of your choice

GOOD LUCK!!! Would love to hear your thoughts on the workouts and recipes. Post a comment! Oh and email me for a checklist to put on your fridge (meghanhenderson77@gmail.com), just put "Challenge Checklist" in the subject line.


DISCLAIMER: I am not a nutritionist. Please consult your doctor before you begin any workout program or diet plan.