Food First Challenge

+Food First Challenge
Dealing with…
Acne? Eczema? Reflux? Bloating? GERD? Canker Sores? RLS?
Excess Weight? Stiff Joints? Fatigue? Chronic Cough?
If you are like most Americans, you are suffering from one or more of the above symptoms. All
of which take away from your overall energy, performance and happiness in your life. If you’d like to
have more energy, perform at an optimal level, & elevate your mood, join my
FOOD FIRST CHALLENGE
and make the connection between what you eat and how you feel.
WHO am I? I am a triple Olympic Medalist and World Record Holder turned Foodie/Nutrition
Specialist who personally understands the healing power of food. After spending over a decade
struggling with my own health issues that Western Medicine couldn’t solve, I finally turned to food.
Now, my passion in life is teaching people about the healing benefits of food. With this project, I am
starting a revolution in our country to return to the idea that food is medicine!
What is the project? A fully outlined 30-day food challenge including meal plan, shopping list and
support group. Try the first comprehensive week for free with an option to purchase additional weeks
for a small fee and start changing your life through food. The goal of this challenge is to create
awareness that the power of food has on your health & wellbeing and to empower those who would
like to avoid prescription drug medications and live your healthiest possible life.
How it works! By accepting this challenge, you’ll get back to the basics of eating and nourish your
bodies with real, whole foods. Through my recipes, grocery lists and guidance you will chance for
your life.
First Step: It’s simple!
1- Go to www.FeedmeAnita.com and click on the FOOD FIRST Challenge Button
2- Join the FOOD FIRST Facebook Group for continued support while committing to the 30 day
challenge
3- Once you print your startup forms, follow the directions as stated.
4- If you have any questions, you can email [email protected].
5- After 30 days, send me your assessments and post your 30 day challenge results on our group
page…especially pictures!
6- Pass if forward…tell at least 5 friends about the challenge.
Join me in this revolution,
Anita Nall Richesson
Food First Challenge Creator, Holistic Nutritionist & Health & Wellness Expert
Disclaimer: The FOOD FIRST PROJECT is NOT intended to replace your current prescription medications or your doctor’s
medical advice. Please consult with your doctor before starting this challenge.
2
Ready To Change Your Life?
Simply follow the directions outlined here, print off your needed materials and
document your journey with food.
Directions
Pre challenge:
1. Begin the first week plan! Join Food First Project on Facebook and let us know
what you are experiencing! See others comments!
2. Print off all of the FOOD FIRST documents.
3. Complete your INITIAL Symptom Assessment Sheet.
4. Take a picture of yourself before you begin (this should include any areas of
interest like eczema spots, psoriasis, bloated bellies and/or all over body pic).
Also, be sure to weigh yourself & document.
5. Look over the meal plan & grocery list. See what you need to buy at the store for
week one and then go to the grocery store (you may want to split this up into 2
grocery store visits- one at the beginning of the week and one midway)
6. After you finish the first week, from the included charts, create your next week
plan with the empty meal planners provided from the suggested food list or you
can purchase additional plans on my website www.feedMeAnita.com
7. After 30 days of the plan, re-take your photos and re-do your assessment
WITHOUT looking at your initial assessment. Weight yourself again also.
8. Compare your assessments and see what symptoms have changed for you.
9. Let us know what you experienced on Faceboook, Food First Project page.
10. Tell 5 of your friends about the challenge and have them do it too!
I can’t wait to watch you transform your life!
Anita Nall Richesson
Food First Project Creator, Wellness Expert & Holistic Nutritionist
Disclaimer: The FOOD FIRST CHALLENGE is NOT intended to replace your current prescription medications or your doctor’s
medical advice. Please consult with your doctor before starting this challenge.
3
4
INITIAL SYMPTON ASSESMENT
If you experience any of the following symptoms, mark the level (from 1-10) in which these
symptoms impact your day. If you do not experience it, leave it blank.
1----------------------------------------5------------------------------------------10
Minimal effect/impact
Moderate
Severely impacts your life
ENERGY
Fatigue ___
Sluggishness ___
Hyperactivity ___
Restlessness ___
Erratic energy ___
JOINT & MUSCLES
Pain in joints ___
Arthritis ___
Stiffness ___
Aches in Muscles ___
RLS ___
EARS
Itchy ears ___
Ear aches ___
Ear infections ___
Ringing in ears ___
Hearing Loss ___
EMOTIONS
Watery eyes ___
Itchy eyes ___
Dark Circles ___
Swollen eyelids ___
Mood swings ___
Anxiety, fear ___
Depression ___
Aggressiveness ___
Nervousness ___
Irritability, Anger ___
Chronic coughing ___
Gagging ___
Often clear throat ___
Sore throat ___
Canker sores ___
Swollen Tongue ___
DIGESTION
Diarrhea ___
Constipation ___
Bloated ___
Belching ___
Passing Gas ___
Stomach Pains ___
WEIGHT
Binge eating ___
Cravings ___
Excessive weight ___
Compulsive eating ___
Water Retention ___
EYES
SKIN
Acne ___
Hives, rashes ___
Hair loss ___
Hot flashes ___
Excessive sweating ___
MOUTH & THROAT
NOSE
Stuffy Nose ___
Sinus Problems ___
Hay Fever ___
Sneezing attacks ___
Excessive Mucus ___
HEAD
Headaches ___
Faintness ___
Dizziness ___
Insomnia ___
Poor concentration ___
Brain Fog __
OTHER
Frequent illness ___
Urgent urination ___
Frequent urination __
Frequent UTI’s ___
Frequent yeast infections __
Period problems___
+
Food First Challenge
“Awareness is the key to optimal nutritionknowing how food affects your body will change your life forever”
Name:
Weight:
Date:
5
Assessment 2: Picture Documentation
Take full body pictures & weigh in before you begin! If you have any skin issues,
canker sores, etc…document it so you can witness the change! We have a way of
forgetting how messed up our bodies were before we make changes so this step is
very important.
Weight Today: ____________________
Date:_______________________
BEFORE
AFTER
Date:
Date:
Issue:
Issue:
Place
Picture
Place
Picture
6
+
THE CHALLENGE:
Gluten= any traditional bread product, traditional soy sauce, cracker, etc (just stick to the menu)
Dairy= milk, yogurt, regular butter, cheese, sour cream
Sugar= anything that say OSE at the end (dextrose, sucrose), cane sugar
Proteins
Starchy Carbs
Green Leafies
Healthy Fats
Sweet Potato
Chicken Breast
WHAT CAN I EAT?
1.
2.
3.
4.
5.
6.
The Perfect Plate Guidelines for your challenge:
Choose one food from each category to create your Perfect Plate meal
Eat every 3-4 hours
Make enough dinner so that you can have leftovers for all your lunches
If your protein contains fat, no need to add fat to your meal (ex. Ground beef)
Drink your calories, Don’t eat them! Water, water, water! Read the article
No gluten or dairy, minimal sugar (from natural sources)! I know it seems
extreme, but it works!
Chicken Thighs
(boneless,
skinless)
Grass fed Beef
Bacon
Pork Tenderloin
Canadian Bacon
Ground Turkey
Ground Beef
Smoked Salmon
Fish
Regular Potatoes
Kale
(of all varieties)
Acorn Squash
Collard Greens
Butternut Squash
Green & Red
Chard
Spaghetti Squash
Gluten Free
Grains:
Rice, Quinoa, GF
Oats, Millet &
Buckwheat
Broccoli
Mustard Greens
Beans
Fruit
Peas
Avocado
Nuts & Seeds
(be sure they aren’t
coated in sugar)
Animal Fats
Spinach
(from healthy,
pastured animals or
wild game)
Cabbage
Chia
Turnip Greens
Olive Oil
Bok Choy
Palm Oil
Plantains
Red Beets
Coconut
Brussels Sprouts
7
Week 1:
Mon
Fri
Sat
Sun
Green
Smoothie
w/Protein
Apple
Sausage w/
Eggs &
Sautéed
Spinach
Shredded
Brkfst.*
Potatoes
w/
Canadian
Bacon &
Spinach
Shredded
Brkfst.
Potatoes
w/
Canadian
Bacon &
Spinach
Simple
Chicken
w/
Broccoli
& Rice
White Fish
of choice
(like
Halibut),
Green
Beans &
Salad w/
Vinaigrette
Smashed
Banana
w/ Chia
Seed &
Protein
Powder
1 c GF
Oatmeal
w/ Berries,
Coconut
Milk &
Vanilla
Protein
Brkfst.
Lunch
Leftovers from dinner the night before
Snack
See Options Below
2-3 hours after
dinner
3-4 hours after snack
Upon Waking
Thurs.
3-4 hours
later
Wed.
2 hours
after lunch
Smoked
Salmon on
GF Toast
w/ Lemon
Zest
Tues
Dinner
Snack
Crockpot
Beef Stew
Cubes,
Salad w/
Vinaigrette
& Baked
Sweet
Potato*
Apple w/
Almond
Butter
GF
Breakfast
Wrap*
GF
Breakfast
Wrap
Hamburgers
(no bun),
Salad &
Sweet
Potato
Fish of
Choice w/
Steamed
Asparagus
& Quinoa
Snap Peas
(raw) w/ GF
Beef Jerky
Banana w/
Handful of
Raw
Mixed
Nuts
Turkey
Meatballs
w/
Brussels
Sprouts &
potato
bake
Apple w/
GF Jerky
Crockpot
Pork
Tenderlion
w/
Steamed
Bok Choy
& Rice*
(enough rice
for tomorrow
also)
Vegetables
& Hummus
w/ 2-3 oz.
of meat or
smoked
salmon
8
Tuesday
Monday
Directions:
After breakfast, quickly sear/brown outside of your beef cubes in olive oil along with
onions & green pepper. Place in Crockpot then add 3 Tbsp. Worchester Sauce & ½ cup
vegetable stock, salt & pepper to the meat. Cook on low for 6-8 hours until done.
*Make extra sweet potatoes for the next day dinner (Bake in oven at 375 until soft)
Simple Vinaigrette/Marinade
¼ c Red Wine Vinegar
1 Tbsp. Sweetener (honey, agave or maple syrup)
½ c Extra Virgin Olive oil
Citrus Zest to taste (1tsp.-1 Tbsp) – lemon and orange work best
1. Place first 2 ingredients in small bowl and whisk until nicely blended.
2. Slowly add the olive oil WHILE continuing to whisk (this is the key).
3. Add zest and whisk again.
4. Check on flavor to see if more sweetener is needed. No more than 2 Tbsp.
Breakfast Wrap=
GF Wrap
2-3 Eggs (any style)
Salsa, if desired
Natural Bacon (2 pieces)
Sautéed Vegetables, your choice
(can be leftover from dinner,
pepper)
-Make enough for tomorrows breakfast
also
- Flip GF wrap on stovetop pan before
eating (GF bread products only taste
good when heated or toasted)
Cooking Tips:
Patty burgers with seasonings of choice
and patty thinly for easy cooking (use
grill or stovetop)
Reheat yesterdays sweet potatoes in the
oven while burgers are cooking (try to
avoid microwaving)
Wednesday
Possible salmon cooking:
https://www.youtube.com/watch?v=cmqCTb4srwo
Other fish cooking ideas:
https://www.youtube.com/watch?v=_6mjTgRew-k
https://www.youtube.com/watch?v=fYlBvhg3zL4
Quinoa Cultivated for thousands of years in the mountains of Peru, quinoa was called "the mother grain" by the Incas. It is as versatile as rice and can add diversity to your weekly meal plan 1. Strain and wash 1 cup quinoa to ensure it is clean. 2. Dissolve/smash with a fork 1 bouillon (preferably MSG free) in 2 c. water 3. After bouillon is dissolved, place 1 c Quinoa in the water and bring water to a boil 4. While waiting for water, cut up some veggies into small pieces (like broccoli, carrots & peppers). Set aside 5. Just like rice, once the water is boiling, reduce heat, and put a lid on top. 6. After the top portion of the water has been absorbed, put small cut veggies on top of the quinoa. 7. Place lid back on and it will steam the veggies while quinoa is finishing up. 8. Quinoa is done when all liquid is absorbed. Add sea salt & pepper as desired Saturday
Friday
Thursday
Breakfast Green Smoothie= Spinach, Coconut Milk, 20 grams of protein powder (see
above for protein suggestions, be sure its gluten, dairy & soy free)
Turkey Meatballs= Blend ground turkey with herbs of choice (Basil, sun dried
tomatoes, salt & pepper is great combo)
(If you have time, cook one on stovetop and taste to see if seasoned enough)
Simple cook method= place all the rolled balls on a cookie sheet and bake at 375 until
cooked through
Brussels & Potatoes= Wash, then cut the ends off of Brussels and cut in
half.
Wash potatoes and cut into similar size of Brussels.
Use 2-3 Tbsp. of olive oil to coat potatoes & Brussels in a large bowl then
coat with herbs of choice, salt & pepper (I use Litehouse Salad Herb
Mix).
Bake in the oven on baking tray with your meatballs until soft and slightly brown.
Apple Sausage w/ Eggs & Sautéed Spinach=
-2-3 eggs cooked as desired
-As eggs are cooking sauté a healthy portion of spinach and set aside
-Coat sauté pan with a small layer of water, place sausages in and boil water until
cooked through, after water is absorbed, spray a little olive oil in pan and brown
sausage
(Prep your Crock pot this morning with pork to cook all day)
Pork Crock Pot= Cut pork tenderloin into 2 inch chunks
-Place in Crock with 1 c vegetable stock, garlic powder, salt & Litehouse Salad
seasoning
-Cook all day on low until it shreds apart
Steam Bok Choy, salt & pepper to taste
Tastier Rice (make enough for tomorrows dinner)
Why eat plain old rice when you could have tasty rice just as quick? This is a great recipe to kick your rice up a notch with ease. ½ Medium onion, chopped 1 Tbsp. Olive oil 1 chopped garlic clove 1 c Jasmine, Basmati or Plain white or brown rice 2 tsp. salt 2 c water or stock 1. Chop ½ onion into small, same size pieces 2. Sauté onion in 1 Tbsp. Olive Oil until translucent 3. Add 1 crushed clove of garlic, sauté for a minute (do not allow to burn) 4. Add rice to oil and slightly toast (stir rice frequently so as not to let it burn) 5. Add a Bay Leaf & Salt 6. Add water or stock 7. Bring water to a boil 8. Turn down heat to a simmer, cover and let cook until water is absorbed completely Shredded Brkfst. Potatoes w/ Canadian Bacon & Spinach= (make enough for
tomorrow also)
-Make each separately, then combine at the end
-Use olive oil spray to brown potatoes
-Cut Canadian bacon into small pieces before slightly browning
(prep chicken this morning for your dinner)
9
10
Simple Chicken= Prep= Pound chicken until ½ inch thin, add meat tenderizer (like
Adolph’s) and place in the fridge until dinner time
-Brown chicken on both sides in a little olive oil
-Once browned add favorite spices like Litehouse salad spice, add 1/3 c
vegetable stock to your pan and simmer until chicken is cooked through
-Let chicken rest after cooking for 15 to ensure juices do not run out
Sunday
11
White Fish, Green Beans & Salad
-Lightly rinse fish in cold water
-Pat dry, salt & pepper &any other herbs you’d like (ex. Old Bay)
-Brown lightly in olive oil in a frying pan (be careful with white fish as it falls apart easily)
-Zest lemon to taste on top of finished fish
-Steam Green Beans
-Make Salad with desired fixings and homemade vinaigrette from Monday
*Make a large batch to eat for 2 days
12
Week 1 Grocery List
Vegetables
Fruit
Spinach
Lemon
GF/DF Bread
Nuts, Seeds &
Dried Fruit
Chia Seeds
Snap Peas
Brussels
Sprouts
Sweet
Potatoes
Bananas
GF Wraps
Raw Mixed Nuts
Apples
Quinoa
Berries
Rice of Choice
(Basmati/jasmine)
Herbs
Onion
Grains
GF Oats
Red Pepper
Asparagus
Spices
Litehouse Salad
Spice Mix
Sea Salt
Broccoli
Garlic
Celery
Bay Leaf
Green Beans
Bok Choy
Potato
Protein
Tenderizer
Frozen Foods
Other
Smoked Salmon
Ground
Turkey
Protein Powder
Breakfast
Sausage or
Bacon
Pork
Tenderloin
Unsweetened
Coconut Milk
Apple Sausage
Chicken
Breasts
Condiments
Eggs
White Fish
Salsa
Shredded Brkfst.
Potatoes
Jerky
Canadian Bacon
Red Wine Vinegar
Vegetable Stock
Beef Stew Meat
Olive Oil
Hummus
Ground Beef
Honey or Agave
Worchester Sauce
GF = Gluten Free
DF= Dairy Free
13
Suggested Brands:
Gluten Free Breakfast Wrap suggestion
Jerky Suggestions
Protein (gluten free/dairy free)
Minimal coffee intake is allowed on the challenge, be sure your creamer is dairy free and low in sugar
like these:
14
Empty Meal Planner
Weeks 2,3, & 4
Mon
Tues
Wed.
Thurs.
Fri
Brkfst.
Lunch
Snack
Dinner
Snack
Leftovers from dinner the night before
Sat
Sun
15
Empty Grocery List
Weeks 2,3 & 4
Vegetables
Fruit
Herbs
Grains
Nuts, Seeds &
Dried Fruit
Frozen Foods
Other
Spices
Protein
Condiments
16
FINAL SYMPTOM ASSESMENT (DAY 30)
If you experience any of the following symptoms, mark the level (from 1-10) in which these
symptoms impact your day. If you do not experience it, leave it blank.
1----------------------------------------5------------------------------------------10
Minimal effect/impact
Moderate
Severely impacts your life
ENERGY
Fatigue ___
Sluggishness ___
Hyperactivity ___
Restlessness ___
Erratic energy ___
JOINT & MUSCLES
Pain in joints ___
Arthritis ___
Stiffness ___
Aches in Muscles ___
RLS ___
EARS
Itchy ears ___
Ear aches ___
Ear infections ___
Ringing in ears ___
Hearing Loss ___
EMOTIONS
Watery eyes ___
Itchy eyes ___
Dark Circles ___
Swollen eyelids ___
Mood swings ___
Anxiety, fear ___
Depression ___
Aggressiveness ___
Nervousness ___
Irritability, Anger ___
Chronic coughing ___
Gagging ___
Often clear throat ___
Sore throat ___
Canker sores ___
Swollen Tongue ___
DIGESTION
Diarrhea ___
Constipation ___
Bloated ___
Belching ___
Passing Gas ___
Stomach Pains ___
WEIGHT
Binge eating ___
Cravings ___
Excessive weight ___
Compulsive eating ___
Water Retention ___
EYES
SKIN
Acne ___
Hives, rashes ___
Hair loss ___
Hot flashes ___
Excessive sweating ___
MOUTH & THROAT
NOSE
Stuffy Nose ___
Sinus Problems ___
Hay Fever ___
Sneezing attacks ___
Excessive Mucus ___
HEAD
Headaches ___
Faintness ___
Dizziness ___
Insomnia ___
Poor concentration ___
Brain Fog __
OTHER
Frequent illness ___
Urgent urination ___
Frequent urination __
Frequent UTI’s ___
Frequent yeast infections __
Period problems___
+Food First Project
“Awareness is the key to optimal nutritionKnowing how food affects your body will change your life forever”
Name:
Date:
17
Final Assessment: Picture Documentation
Take full body pictures & weigh in now! Do the same pictures as before and weigh
in at the same time, under the same circumstances as before (with clothes, without,
morning or night, before or after eating)
Weight Today: ____________________
Date:_______________________
BEFORE
AFTER
Date:
Date:
Issue:
Issue: