Making The Paleo Diet Vegetarian

Making The Paleo Diet Vegetarian

In paleo terms a vegetarian paleo diet is not considered optimal because of the need to include beans and legumes and the fact that it’s difficult to get enough good quality protein, but I believe it is still possible to modify the diet and get results with weight loss.

Step one is to cut out all grains and grain products, processed foods, junk foods, and excess sugars. When you are trying to lose weight one of the key objectives is to normalize you blood sugar levels. Most processed foods, junk foods and sugars are the obvious contributors. But grains and grain products like rice turn to sugar once they hit the blood stream as well. So for weight loss purposes they are best left out all together.

Eating loads of fruits and vegetables is obviously not going to be an issue for a vegetarian but you want to minimize starchy vegetables like potatoes, yams, and sweet potatoes due to their high GI and sugar factor. You also want to limit your fruit intake to one piece a day.

The next step is you need to include lots of protein into your meals. This is one area vegetarians need to address regardless of weight loss because if you are just eating vegetables, then you are consuming way too many carbohydrates. This can affect your health in many areas so you absolutely need the balance

Eggs: will be a staple source of protein and should be used the most.

· Dairy: Because many people find dairy can slow down weight loss, I’d cut it out for the most part but I would recommend eating cottage cheese because it is an excellent source of protein for vegetarians.

· Beans and legumes: cooked and prepared very well. These contain some protein but also carbs as well so choose the higher protein ones like adzuki, garbanzo, and kidney beans or some lentils.

· Soy products: organic, non-GMO, fermented forms of tofu (the firm is better), tempeh or natto. Soy products are not considered optimal but for vegetarians they need to be included.

· Supplements: A good quality protein supplement will often need to be included in order to meet your overall protein requirements.

· Nuts and seeds: a good handful a day.

The key is to rotate your protein sources on an everyday basis for best results.

Next will be good quality fat sources. Despite popular belief, fat does not make you fat. You need fats for your brain and many other bodily functions. Fat also makes you feel fuller and is a great addition to any vegetarian diet.

You need to include avocadoes, eat olive and flaxseed oil dressings, coconut oil, sesame oil, macadamia or pecan oil, good quality butter or ghee, some healthy homemade mayonnaise, and nuts and seeds. Cut out all the vegetable oils such as soy, canola, grape seed and so forth as many of them are hydrogenated and processed.


So What Might A Day On Your Plate Look Like?

paleo vegan breakfast frittata

Breakfast: A huge mixed vegetable omelet drizzled with light olive oil

Lunch: Some adzuki bean patties and salad, topped with cottage cheese and mayonnaise

Dinner: A tofu egg bake with vegetables or a lentil and nut loaf made with egg and served with steamed vegetables and guacamole.


One piece of fruit

· A protein shake smoothie made with your protein supplement and some mixed berries or banana

· A handful of nuts

· Vegetable egg muffins

· Vegetable sticks and guacamole

· A bean patty topped with cottage cheese

You can see how all the meals will be a combination of protein, vegetables, and a small amount of good quality fats.

So I hope that’s helped you see how you can change the paleo diet to suit the vegetarian lifestyle. And the tips I’ve given you here will not only help you lose weight but they will improve your vegetarian diet overall.




Are You Fat or Inflamed Due To Food Allergies?

The Real Reason So Many People Suffer With Obesity & Health Conditions

 FOOD ALLERGIES may be making you fat. It’s hard to believe–but very true. But the sad fact is that 95% of the population has what is known as a Type II toxic reaction response to common everyday foods that you eat regularly. Unfortunately most people don’t realize they have a food allergy because it has a delayed reaction in the body and shows up later as inflammation, disease or obesity.

Inflammation is a condition that damages healthy tissue, raises blood pressure, and can potentially encourage cancer cells to grow and can be mistaken as FAT. Proven research has shown that food allergies are a CAUSE of inflammation and obesity, not a consequence in both children and adults.

The authors of the study explain that damage to the gut can lead to a leaky gut, allowing food particles to be exposed to the gut’s immune system. This then triggers a system-wide immune response, leading to inflammation all over the body and producing obesity by increasing insulin resistance.

We already know that inflammation from any cause — bacteria, food, a high-sugar, high-fat diet — will produce insulin resistance, leading to higher insulin levels. And, since insulin is a fat storage hormone, you store more fat — mostly around the belly.

The authors of the study go on to say that we should consider elimination of toxic foods allergens as a way of treating obesity and preventing heart disease. That means you DON’T limit calories, just allergic foods that cause inflammation.

How Your Gut Begins to Leak

Researchers of a study performed a complex but powerful study to test out which comes first – obesity or inflammation. What they did was quite ingenious. They took thin mice and then fed them a very high-fat diet. High-fat diets change the bacterial flora in the gut. Toxin-producing bugs are promoted by the high-fat diet while anti-inflammatory and protective bugs die off.

In fact, our highly processed, high-sugar, high-fat, low-fiber diet – plus many drugs like antibiotics, steroids, anti-inflammatories, acid-blockers, and hormones – completely alters the bacterial ecosystem in the gut, leading to breakdown, inflammation, and a leaky gut.

The researchers found that mice fed the equivalent of an American diet produced more of a bacterial toxin called LPS, which then leaked into the body through their leaky gut. In humans, these toxins latch onto immune cells, stimulating them to produce a firestorm of inflammatory conditions, and cytokines, which in turn block your metabolism and produce insulin resistance, fatty liver, and obesity.

Even more interestingly, the researchers also found that, even with a normal diet, injecting lipopolysaccharide (LPS) into the mice led to the SAME problems – inflammation and obesity. These mice didn’t eat a bad diet. Just injecting toxins into them made them fat.

In fact, when you eat a bad diet, bad bugs flourish. Your whole gut ecosystem is upset and the outside world “leaks” in across a damaged gut lining. The result is not just obesity, diabetes, and heart disease, but many allergic, autoimmune, and inflammatory diseases as well.

And there is more to the gut story. It seems that you are not the only one eating lunch. The bugs in your gut also feast – and they control your fat storage and the calories you absorb. So, people with healthy bugs in the gut lose weight, and those with bad bugs gain weight.

With only 270 million people in this country more than 2.9 billion prescriptions are written every year, generating more than $131.9 billion for the pharmaceutical companies. Many of these prescriptions mask the conditions caused by food toxicity and rarely lead to a cure.

If you have the following health conditions, a Paleo Lifestyle May Be the Best Choice For You!

  • Arthritis
  • ADHD
  • Asthma
  • Candidiasis
  • Celiac
  • Chronic Fatigue Syndrome (CFS)
  • Depression
  • Diabetes
  • Digestive Disorders
  • Ear Infections
  • Eczema
  • Fibromyalgia
  • Gout
  • GERD
  • G.I. Disorders
  • Headaches & Migraines
  • Heartburn
  • Irritable Bowel Syndrome (IBS)
  • Joint & Muscle Pain
  • Leaky Gut
  • Mental Fatigue
  • Molds
  • Obesity
  • Poor Memory
  • Psoriasis
  • Sinusitis
  • Skin Disorders
  • Weight Loss
  • Yeast Infections

 Additional Research on ADHD & Arthritis

Attention Deficit Disorder (ADHD)  

Food allergies are delayed immune reactions to foods which can occur anywhere from a few hours to a few days after exposure to the reactive foods. Another major study documented the link between Food Allergies and ADHD. The study, authored by Dr. Borris and Dr. Mandel of the Cornell Medical Center in NY, analyzed a group of 26 hyperactive children. Dairy products, wheat, corn, yeast, soy, beans, citrus, eggs, chocolate, peanuts and all artificial colors and preservatives were eliminated from the childrens’ diets. These foods are among the most common food allergens. After elimination, 19 of the 26 children (or 73%) improved significantly!

In addition Yeast and Gluten (flour/pasta) Sensitivity have been linked to ADHD. Under certain conditions, the yeast, Candida albicans, can increase and upset the balance of your beneficial bacteria, resulting in an undesirable yeast overgrowth. And many physicians and families report that individuals who are on specialized diets free of Gliadin, a sub-protein found in Gluten grains (Wheat, Barley, Oats and Rye), show significant improvement.

Arthritis, Rheumatoid, Osteoarthritis & Fibromyalgia

are all common types of Arthritis in which muscles, ligaments, tendons or soft tissues are generally affected thus causing constant fatigue, deep muscle pain, sleeplessness and depression. This is a chronic disease.

According to studies conducted by medical professionals, certain foods have been strongly linked to Arthritis. The foods include products with refined (white) sugar or flour, red meat, citrus fruits (including oranges), dairy foods, tomatoes, potatoes, aubergines, tea, coffee, alcohol, or ‘instant’ meals containing large amounts of artificial preservatives, colorings or flavorings.

Click here for a complete list of paleo foods.

Are You Trying to Reverse, Decrease or Prevent Any Health Condtion?

Paleo is good for health conditions

If you have the following health conditions PLEASE read this article. This might save your life and your children’s lives!

Sickness and disease can not live in a body that’s balanced. Paleo helps to balance the body so that most common diseases won’t manifest.


Eating a Paleo diet means removing certain inflammatory and toxic foods that may have negative or harmful effects on your health.  These foods are primarily grains (rice, corn, oats, barley, wheat, flour, pasta), legumes (beans) and dairy. You may not even realize the negative effects these foods are having on your health, performance, longevity and weight management.

  • Energy issues
    • poor sleep
    • low energy
    • inability to sleep
    • waking throughout the night
  • Digestive issues
    • bloating
    • acid reflux
    • diarrhea
    • constipation
    • leaky gut
    • IBS
    • Celiac disease
    • Crohn’s disease
  • Body aches, pains and inflammation
    • acute or chronic inflammation
    • fibromyalgia
    • autoimmune conditions
    • repetitive stress
    • non-healing injuries
    • Arthritis
    • Gout
  • Allergies Skin conditions
    • asthma
    • acne
    • psoriasis
  • Diabetes
  • Cardiovascular health
  • High cholesterol
  • Thyroid function
  • Infertility, Hormonal and Reproductive concerns
  • Weight management
  • Psychological/Cognitive/Emotional issues

In order to reverse, decrease or prevent these health conditions a paleo diet is recommend  free from grains, legumes and dairy to help you feel better, manage your condition, and potentially decrease your need to medicate.

It takes 30 days to remove these inflammatory, potentially harmful foods from your diet and gain the health benefits you deserve.


Eating paleo lowers inflammation, detoxifies the liver, heals the gut lining and reverses the deleterious effect of toxic food choices. Paleo rejuvenates the body and turns off dysfunction.

Short enough to commit to, long enough to see results.

Lets Get All the Excuses Out of The Way!

If it is important to you, you’ll find a way. If not, you’ll find an excuse…

If you’ve just toyed around with a healthy lifestyle, you’ll never know what results you could have gotten. This is your opportunity to do it right, eat clean (paleo), and strict, for 12 weeks. See how much progress you can make in 90 days.

>>>If you want to skip this long article and JUMP right in running then click here for a complete list of Paleo Foods that you will need to eat for weight loss! Then join us over on our facebook page for support and fat loss tips.<<<<<<

But I have (Fill in the blank) event coming up, and I HAVE to (drink alcohol, eat crap, etc).

For many of us, we have not a physiological issue with cutting out crap food, but a psychological issue. We associate Holidays, Birthday Parties, Weddings, and ANY Celebration with eating unhealthy food, drinking alcohol, and telling jokes with our friends.

You have the opportunity to break that psychological barrier and realize that you can enjoy these events while eating in a way that supports a healthy, fit body and enables you to live a long, functional life.

Are you really worried that if you aren’t drinking, your friends won’t be any fun? If so,

how much do you really depend on alcohol for your social life? When does ‘I can’t enjoy myself without drinking alcohol’ morph into ‘Houston, we have a problem.”

It’s 12 weeks. There are always reasons why it’s a bad time to make a change, other things that would work better. But today is the only day you can start. It’s the only day you ever could.

I don’t want to join the challenge because I know I won’t stick with it.

If you’ve been the person who desperately, really, tries to stick to Paleo or any diet and have lost your will power in the face of adversity (or a bowl of nachos) in the past, than this is the reason to do the challenge!

The fact is that in the moment when you had to make a decision, your desire for bad food choices outweighed your desire to be leaner, perform better, and have the body you want. The food will taste great now, and your goal for a healthier body is so far down the road and couched in maybes.

Maybe if I eat clean/paleo I’ll get the body I want, but there’s no guarantee. And I KNOW this cheese dip is going to taste great!


So you have to have a reason beyond your desire to lose inches, to eat clean/paleo. Because it does involve making changes, and change is difficult.

Think about it. Would you eat chips and pizza if you know it would cost you $10,000? I wouldn’t. If you would, then your check needs to be >$10,000.

This is also the purpose for the group. We are all in this TOGETHER so everyone should be posting or calling or telling someone when you are facing temptation. (Accountability) Remember, you are COMPETING as a team!

I want each person to support each other and hold one another accountable.

But my (friends/spouse/coworkers) will think I’m a weirdo!

Again, no one thinks you are weird if you are eating pasta or junk food.

Coworker: “Hey, how come you aren’t drinking, eating the bread/pasta/dessert? Come on! Have some dessert! It’s delicious! What’s wrong you on a diet or something?”

Challenge Participant: Actually, I’m in this challenge that my friend, is running, where I am eating no sugar, alcohol, dairy, pasta, cereals, etc for 12 weeks, and I post my food journal every week which I get graded on, and if I win she will feature my weight-loss success story online. And I get bragging rights as the Power Challenger winner for paleo!”

Coworker: “…” “Wow, that is awesome! I wish I had something like that to help me with my goals.”

Challenge Participant: “Well, you can come check us out on facebook.”

Co-Worker: “No, that sounds too intense. Pass the bread.”

If you’ve ever had the desire to see what is possible with a healthy eating plan designed FOR YOU (Because I’ve seen what’s possible with others) this challenge is your opportunity.

COMMIT to the process, put in your work, and remember, the winner of the challenge will be determined by what they DO, not by what they GET. Outcomes are a natural result of good decisions and sticking with the plan.

I have seen so many great results when people clean up their nutrition, and commit to regular exercise at least 3 times a week.

This challenge is your opportunity to see what is really possible in your life.


List of Things Needed for the Challenge….

Things you will need for challenge

1) cheap little purse size note pad to journal your daily food

 2) Supplements & Vitamins are a MUST! You will need the following: Some type of Women’s daily vitamin, Omega 3 Fish Oil Pill 1200 mg (take 5 pills per day) & Vitamin D pill (take as directed)

 3) GET A SCALE PERIOD! Some of you already have one, but others don’t own a scale for different reasons. It is so IMPORTANT to know your BMI but first you need to know your height & weight. Weigh ins are EVERY SUNDAY so again please get a scale.

 . I will tell a cold hard fact in another post as to why some of us & other obese people do not own a scale and also give you a link as to where to get one for a reasonably price that goes up to 550lbs and verbally talks to you……..

 4) Have a mental 2-3 day meal plan that consist of foods you like. Literally think about it & prepare/cook enough meals that will last you up to the next 2-3 days. Not unless you LOVE to cook everyday having a well thought out plan and cooking enough food so that you only have to cook 2x a week will bless you.


5)WE ALL HAVE BUSY SCHEDULES! So don’t let this be the reason you don’t plan ahead. If you haven’t been able to cook then stay as close as possible to the Paleo list of foods to eat when dinning out. (I can provide you with a list of Paleo friendly restaurants)

 For example, if you forgot your lunch and wanted to grab something from a quick burger place: Order the burger with lettuce, tomato & onion if you like them BUT NO cheese, NO bread, NO mayo, NO ketchup. INSTEAD of fries order a sweet potato or a small salad with OIL & VINEGAR dressing ONLY, round that out with a cup of WATER.


*There’s something Paleo friendly at most dinner restaurants BUT fast food restaurants are really a BIG NO NO. Keep in mind those who dine out more may not see the results they want*


Low-Carb Paleo for Weight Loss: Food List

What To Eat & How to Get the Results You Want

(Paleo Food List)

Weight loss Secret: lean protein is the most effective way to reduce your appetite and boost your metabolism to help you burn stored fat permanently.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

6. SupplementsTake a daily vitamin, vitamin D (as directed) and five Omega 3 Fish Oil pills 1200mg daily.

Keep a food diary


1. Clean out the Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. REMOVE the bread,rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!


2. Go shopping

90% of the food in your shopping cart should be raw, unprocessed, and not boxed or frozen. Veggies & Fruits can be purchased frozen or raw.

Now it’s time to fill your kitchen with food worth eating. Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying over high heat with a little oil.

(No Deep Fat Frying)


Protein: Meat, Fish, Seafood, Eggs……..

If you are going to eat bacon, PLEASE look for labels that say: uncured, no antibiotics used, no preservatives, gluten & casein free, no nitrites and no nitrates added. This type of bacon is ONLY sold at Whole Foods.

 Pork (these are considered extra lean)

Bacon (Whole Foods sales Paleo style bacon)

Pork Tenderloin

Boneless loin roast

Boneless loin chops

 Boneless ham (extra lean)


Regular Beef & Grass fed Beef (the following are considered extra lean)

*if you’re a BIG beef eater, ONLY eat grass fed beef. Which can be purchased at Whole Foods

Grass fed ground beef (Whole Foods)

Any grass fed beef cuts (Whole Foods)

 Uncured Grass Fed Beef Hotdogs (Whole Foods)

Bacon (Whole Foods sales Paleo style bacon)


 95% lean ground beef (reg ground beef found at any store)

Eye of round roast or steak

Sirloin tip side steak

Top round roast and steak

Bottom round roast and steak

Top sirloin steak

Flank steak

Chuck steak

London broil

 London veal


LAMB (these are considered extra lean)

Lamb Loin Chops

Lamb Rib Chops

Lamb Shoulder

 Leg of Lamb


Fish & Seafood: (NO CATFISH)

 (Wild Caught)





red snapper

orange roughy













 You know…fishy type stuff!


Bird: White Meat

Chicken (Without Antibodies sold at Kroger)

Chicken Apple Sausage (Whole Foods)


Turkey Bacon Bacon (Whole Foods sales Paleo style bacon by Applegate)





 Other Meats:

Rabbit meat (any cut)

Goat meat (any cut)

Organs (liver, tongue, marrow & sweetbreads)

 Game meat



You want your veggies to be as fresh as you can get them & in season(from farmer to you). So I normally Shop with the season, which typically means purchase what is on sale. Mix up the colors. Farmers Markets and Easy Way are the best places to get your fruits and veggies but local grocery stores like Kroger will do.



Sweet Potato (eat in moderation because they bulk you up)


Mustard Greens

Beet Greens




Bell Peppers



Peppers (all kinds)

Brussels Sprouts













Squash (all kinds)


Swiss Chard





Green Onions

Turnip Greens

Kale Turnips





Fruits (should be eaten BEFORE 2pm or else it will be stored as fat)

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole cantaloupe. If you want to GAIN weight and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. FRUITS FOR WEIGHT LOSS:

 Berries (any type)









 DO NOT EAT Bananas, papayas, mangoes, dried fruit and any other fruit not listed above. If your favorite fruit is NOT on the list above, it’s because of its high glycemic index.  Those types of fruit WILL MAKE YOU GAIN WEIGHT PERIOD!


Healthy Fats…. PUSH OUT BODY FAT (the little secret to permanent fat loss)

for constipation prevention & t0 help you stay full  YOU MUST eat 1 serving of the following healthy fats per day,  4 tablespoons or less a day for weight loss.  For FAT loss limit nuts to 1-2 oz. per day.

 Tips on how to get your daily fat:

Olive oil (extra virgin): use to cook veggies and meats in, drizzle over salads instead of dressing or drink a serving by spoon.

Coconut oil: good to cook chicken & shrimp in,  use in sweet potato instead of the butter or take 1tsp with cinnamon, mix together add handful sunflower seeds and take by mouth.

Avocado (oil and whole): Fresh avocado taste great with anything meats and veggies. Eat 1/2 avocado as your serving or whip up some guacamole and eat with veggies and meat of your choice. I love it with carrots!

Kerrygold Butter (from grass fed cows sold at Whole Foods): Taste good with anything!

Macadamia (whole and oil) limit nuts to 1-2 oz. per day

Almonds & Walnuts: limit nuts to 1-2 oz. per day



                                                               Spices & Sauces

Marinara sauce


spices-curry powder



cilantro garam


chili powder

black pepper

lemon zest






Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, herbal teas and water as these are your beverages of choice. However you are NOT allowed to use any dairy, sugar, honey, stevia or any other sweetener for beverages.


3. Cook! Get a skillet, Put some oil(fat) in the skillet & cook till done…….

(eat 3 to 4 meals a day, eat as often as you like)

 The majority of your meals look something like this:

• 4-8 oz of lean meat or eggs such as: chicken, lean beef, turkey, pork loin or seafood.

• Several servings of vegetables, either raw, steamed, or lightly cooked.

• Finally, add a serving of good fats to your meal such as: Avocado, olive oil, coconut oil or a handful of sunflower seeds


Key points:

• Protein every meal

• 3-4 meals per day

• Limit fruit to 1 serving if fat loss is a goal

• Limit nuts to 1-2 oz if fat loss is a goal

• Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.


4. Go for a Walk! (DO NOT Over do the Exercise)

Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.


 5. Sleep!   Not getting ENOUGH sleep will stall your weight loss…..

Get at least 8 hours of sleep in a completely DARK room!

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up without an alarm, feeling refreshed.


 Questions? Confused?

 Feel free to post a question, someone else in the group may be experiencing the same problems as you. I encourage everyone to share tips, ideas, recipes or anything that helps you to stay motivated and organized/balanced to stay focused.

Paleo Challenge Rules

Paleo Challenge: Rules

1. Must be willing to take before and after pictures. You can take them on your own.


2. Post your food meals daily or weekly. We all have bad days so post that as well. When posting food log post under the comment section of your uploaded front facing picture. 


3. Follow the food choices strictly Monday – Friday!


4. ONE cheat meal per day on SATURDAY & SUNDAY ONLY


5. Post lbs lost weekly ( do not post how much you weigh) Weigh In every Sunday


6. Everyone that completes the 90 day challenge will earn the title of “Power Challenger” You will be featured on my blog and on Facebook as an inspiration for all to see


Here’s Your Come to Jesus Moment: This WILL BE life transforming Only if your are compliant!


1. Do not eat dairy. This includes cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).


2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.


3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)


4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.


5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.


6. Do not drink alcohol, in any form.


7. Do not eat white potatoes. Sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)



90 Day Paleo Power Challenge Starts MONDAY July 23






Every Sunday is weigh in day! You will need to know exactly how much you weigh right now so that you can keep track of your weight loss. Also please be thinking of your 30 day short term goal and get someone to take a full body (front, back & side) picture of you today. So that you can post this as your before picture to this page along with your name, why you joined the challenge and your 1st 30 day short term goal.

DO NOT post how much you weigh. However write that information in your food journal every week.

Every Sunday is weigh in day so only post lbs lost, gained or if nothing has changed then say “nothing’s changed”