SEPTEMBER LEVEL-UP ⚡MEAL CHALLANGE


FOCUS THIS MONTH IS BALANCE 🤸‍♀️

This month we have a 7-day Gut Healing Cleanse and a Mindful Meal Plan!

Level Up Competition 

The WHY:

Documenting and accountability make magic happen.

This is about expanding your comfort zone and creating sustainable momentum with positive rituals.

We want to reward you for inspiring your community

Prizes:

  • 1st place: 1 Cannister of Golden Ratio Protein  + 1 NKD Bra Top 
  • 2nd place: NKD Bra Top 
  • 3rd place: Choice of  DEVA or BCAA 

In order to participate in the competition you must find an accountability partner in the group to help  track your progress. 

Please add up your points each week post on the group feed and send to melissa@butiyoga.com 

Point System

  • 2 pts - Cooking a meal at home (each meal - take photo) 
  • 10 pts - Complete 5 workouts per week 
  • 20 pts - Complete 7 Day Cleanse 
  • 5 pts - Do something that scares you (send melissa what you did) 
  • 5 pts - De Clutter your closet (post a pic of your decluttered closet in group)
  • 10 pts - Do something Spontaneous (post a photo and description of the spontaneous act) 
  • 15 pts - Post a workout video in our group 
  • 10 pts- Complete 3 goals per week 
  • 10 pts - Stayed on track with meal plan 
  • 10 pts - read a book from recommended reading list 
  • 2 pts - per journal entry 
  • 5 pts - take yourself on a date 

Goals

5 Workouts per week (3 days on, 1 day off) 

Journal every morning 

Complete 7 Day Cleanse 

Set 3 goals per week and accomplish them (write out goals on Sunday each week) 

Read 2 books per month 

Take yourself on a date

7 Day Gut Healing Cleanse 

This cleanse was designed to heal and activate the gut, improve digestion, boost metabolism and increase overall health with nutrient dense cold pressed juices and meals. The goal is to stop putting “bad stuff” in and start fueling your body with nutritious - healing foods. Every morning start your day with a glass of room temp water followed by 16 ounces of pure celery juice. Wait 20 -30 minutes before eating or drinking anything else but water. Next, mix 1 scoop of golden ratio protein with water and ice and enjoy! For lunch consume a large leafy green salad with 50 grams of lean protein. In the afternoon, have a cold pressed juice without fruit (citrus is ok) or a bowl of bone broth. Bone broth has amazing healing properties and is an awesome savory alternative to cold pressed juice. For dinner, consume protein and veggies based on your macros. We recommend using mike’s macros to track your macro intake. Try one of the 10 recommended recipes in this packet for lunch or dinner. 

 

While doing this cleanse avoid alcohol, dairy, sugar and processed foods. Remember to drink plenty of water (at least 8 glasses/8 ounces per day) and get 8 hours of sleep per night. Try not to eat anything 3 - 4 hours before bed. It is important to remember that this is not a fast. You can eat as little or as much as you need in between meals as long as it’s a nutritious, whole food. 

 

Wake Up

  • Drink 1 glass of room temp water 
  • 16 ounces organic pure celery juice (do not mix any other ingredients) 

Wait at least 20  minutes before drinking coffee or shake

  • Golden Ratio - WAKE N SHAKE (water + protein) 

 

Lunch: Leafy Green Salad + 50 grams of protein 

 

Afternoon Snack 

  • 1 Slim - o - nade Juice 
  • 1 Master Green Juice 
  • 16 ounces of Bone Broth 

 

Dinner: Protein + Veggies 

Before Bed drink a Detox Tea

Try not to eat anything 3 - 4 hours prior to bed 

 

Recommended: 

  • 1 liter of Detox Water (drink throughout the day) 
  • DETOX Bath: 2 cups Epsom salt, 5 drop eucalyptus – soak for 30 minutes while you drink your detox tea
  • 25 minutes sauna or steam 
  • 1 hour of movement per day 
  • 10 minute walk after each meal 

 

2 meals per day - build these meals based on your recommended macros 

*No alcohol, dairy, processed foods or sugars 

 

Juice Recipes

 

Celery Juice

Juicer

2 -3  stalks of organic celery

Directions:

Cut off the ends and wash celery. Cut into 1 inch pieces and run through the juicer. Enjoy! 

Blender 

  • 2-3 stalks of organic celery
  • 1 cup water

Directions 

  1. break celery into 1-inch pieces so it fits in a blender. Add water
  2. pulse until smooth and of a juice consistency
  3. serve and enjoy

Recipe Notes

For a less pulpy version of this blender celery juice, strain the blended celery through a nut-milk bag. This will give you a more juice-like consistency.

Master Green

500 ml

  • 2 ounces spinach
  • 2 large cucumbers
  • 1 ounce kale
  • 1 lemon
  • ½ ounce parsley
  • 1 thumb ginger
  • 2 celery stalks 
  • 1 scoop spirulina (optional)
  1. Wash all produce - buy organic!! 
  2. Cut ends off cucumbers and cut them into halves and fourths 
  3. Peel ginger 
  4. Cut stems off all greens
  5. Juice some of the cucumbers then add greens followed by lemon (juice greens in between more watery veggies and fruit) 
  6. Strain juice into a bowl (I use a thin mesh caldron) 
  7. Drink or refrigerate immediately 

 

Slim-o-nade 

500ml

  • 400 ml ph water
  • juice from 2 lemons (100ml)
  • ¼ teaspoon cinnamon
  • ¼ teaspoon cayenne pepper
  • ½ tspn coconut nectar
  • 1 tablespoon activated charcoal  
  1. Juice lemons 
  2. Blend or mix  all ingredients together
  3. Drink or refrigerate immediately 

 

Simple Leafy Green Salad 

  • ½ cup of each; kale, spinach, arugula 
  • 1/3 avocado 
  • 2 scallions chopped 
  • 1 teaspoon chopped dill
  • 1 tspn pine nuts
  • 50 grams of lean protein 
  1. preheat oven to 425 
  2. wash all veggies
  3. cut the scallions 
  4. in a small pan on medium high heat add the pine nuts and cook until they are fragrant about 3 minutes 
  5. make dressing 
  6. Put kale, baby spinach, arugula into a big bowl 
  7. Add in scallions, asparagus, brussel sprouts and garlic pieces into the bowl
  8. Mix in dressing  - enjoy! 

Lemon Vinaigrette Dressing

    1. mix 1 tablespoon olive oil, 1 teaspoon djon mustard, 1 teaspoon apple cider vinegar ( I like braggs ) juice from ½ lemon, salt, pepper 
    2. mix all ingredients together and refrigerate 

Detox Water

  • 1 liter PH water 
  • Juice from 1 lemon 
  • 4 tablespoons of Apple Cider Vinegar
  • 2 thumbs ginger sliced 
  • 1 tsp cayenne powder (optional) 
  1. mix all ingredients together in a 1 liter jar 
  2. Drink throughout the day 

 

Detox Tea

https://www.amazon.com/Traditional-Medicinals-Organic-Everyday-Lemon/dp/B002OFTFVY/ref=asc_df_B002OFTFVY/?tag=hyprod-20&linkCode=df0&hvadid=312191090123&hvpos=1o2&hvnetw=g&hvrand=10457203175805330802&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030078&hvtargid=aud-801381245258:pla-623673382287&psc=1

 

Snack Options

  • ½ Avocado with sea salt and lemon 
  • 1 serving Almonds, pinenuts, walnuts 
  • 1 serving of Berries 
  • Hard Boiled Egg
  • Golden Ratio Smoothie
  • Bone Broth with lemon, mct oil and red pepper flakes 
  • Veggies + Hummus 
  • Arugula + lemon, olive oil and sea salt 
  •  

    Article about the Benefits of Celery Juice 

    https://www.feastingathome.com/celery-juice-recipe-and-10-benefits/

     

    Article about the Benefits of Bone Broth

    https://www.medicalnewstoday.com/articles/323903.php

    Recipe Guide

     

    10 Recommended Recipes 

     

  • Zucchini Pasta with Lemon Garlic Shrimp https://downshiftology.com/recipes/zucchini-pasta-with-lemon-garlic-shrimp/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_smartloop&utm_content=smartloop&utm_term=12014746
  • Salmon Burgers
  • https://therealfoodrds.com/salmon-burgers/

  • Cauliflower Taco Bowl 
  • https://www.thissavoryvegan.com/cauliflower-taco-bowls-creamy-vegan-cilantro-ranch/

  • Paleo Ramen 
  • https://iheartumami.com/whole30-tantanmen-ramen/

  • Mediterannian Power Bowl 
  • https://www.realfoodwithdana.com/mediterranean-power-bowl-whole30/

  • Chicken Piccata 
  • https://paleogrubs.com/chicken-piccata

  • Mongolian Beef
  •  https://unboundwellness.com/mongolian-beef-stir-fry/

  • Whole 30 Poke Bowl 
  • https://thewoodenskillet.com/epic-whole30-poke-bowl

  • Cilantro Lime Chicken with Avocado Salsa 
  • https://www.joyfulhealthyeats.com/cilantro-lime-chicken-with-avocado-salsa/

  • Broccoli Cauliflower Salad
  • https://oursaltykitchen.com/broccoli-cauliflower-salad/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_smartloop&utm_content=smartloop&utm_term=3442236





     

     

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