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 tomelissa@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

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

Wash all produce - buy organic!!
Cut ends off cucumbers and cut them into halves and fourths
Peel ginger
Cut stems off all greens
Juice some of the cucumbers then add greens followed by lemon (juice greens in between more watery veggies and fruit)
Strain juice into a bowl (I use a thin mesh caldron)
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

Juice lemons
Blend or mix all ingredients together
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

preheat oven to 425
wash all veggies
cut the scallions
in a small pan on medium high heat add the pine nuts and cook until they are fragrant about 3 minutes
make dressing
Put kale, baby spinach, arugula into a big bowl
Add in scallions, asparagus, brussel sprouts and garlic pieces into the bowl
Mix in dressing - enjoy!

Lemon Vinaigrette Dressing

mix 1 tablespoon olive oil, 1 teaspoon djon mustard, 1 teaspoon apple cider vinegar ( I like braggs ) juice from ½ lemon, salt, pepper
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)

mix all ingredients together in a 1 liter jar
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