The Assignment:
We are faced with the greatest public health crisis of our time and the future of our nation depends on all of us taking action in our homes, schools, and communities. The Fed Up Challenge is a national campaign to break loose from the sugar industry. Your job is to go sugar free for 10 days. This is tough because sugar is everywhere and our bodies crave it.
You can start by cutting sodas and other sweetened beverages and foods that have added sugars. Eat real, fresh, whole foods and lay off all products that contain added sugar including honey, molasses, agave, etc. This includes artificial sugar and sugar substitutes.
Watch out for foods that have hidden sugars like yogurts, canned foods, spaghetti sauce, and ketchup. Also, watch for hidden names of sugar. Go the extra mile and steer clear of flour products that turn to sugar in your body.
It sounds tough because it is tough. For up to 10 extra credit points, try it out for 10 days and see how you feel. Write a one-page response about your experience. This will be due by the end of this grading period (November 3rd).
We are faced with the greatest public health crisis of our time and the future of our nation depends on all of us taking action in our homes, schools, and communities. The Fed Up Challenge is a national campaign to break loose from the sugar industry. Your job is to go sugar free for 10 days. This is tough because sugar is everywhere and our bodies crave it.
You can start by cutting sodas and other sweetened beverages and foods that have added sugars. Eat real, fresh, whole foods and lay off all products that contain added sugar including honey, molasses, agave, etc. This includes artificial sugar and sugar substitutes.
Watch out for foods that have hidden sugars like yogurts, canned foods, spaghetti sauce, and ketchup. Also, watch for hidden names of sugar. Go the extra mile and steer clear of flour products that turn to sugar in your body.
It sounds tough because it is tough. For up to 10 extra credit points, try it out for 10 days and see how you feel. Write a one-page response about your experience. This will be due by the end of this grading period (November 3rd).
fed_up_extra_credit_challenge.docx | |
File Size: | 162 kb |
File Type: | docx |
Recipes:
halibut_in_parchment_with_pesto.pdf | |
File Size: | 274 kb |
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potato_and_chorizo_tortilla.pdf | |
File Size: | 445 kb |
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quinoa_with_asparagus.pdf | |
File Size: | 420 kb |
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savory_bread_pudding.pdf | |
File Size: | 416 kb |
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Websites with Recipes!
https://www.wholekidsfoundation.org/resources/recipes/Healthy_Teachers_Recipes
http://www.thekidscookmonday.org/recipes/
http://www.jamieoliver.com/recipes/category/occasion/jamies-food-revolution-recipes/
http://supersprowtz.com/recipes/
https://www.pinterest.com/fedupmovie/
https://www.wholekidsfoundation.org/resources/recipes/Healthy_Teachers_Recipes
http://www.thekidscookmonday.org/recipes/
http://www.jamieoliver.com/recipes/category/occasion/jamies-food-revolution-recipes/
http://supersprowtz.com/recipes/
https://www.pinterest.com/fedupmovie/
Tips:
1. Inventory- Read the labels of food items in your home. Identify what you will and will not be able to eat during the challenge.
2. Don't go hungry!- Meal plan and shop ahead of time and keep snacks handy.
3. Start the day with protein to cut sugar cravings- Eat an omelet or protein bar or shake for breakfast.
4. Replace soda and other beverages with water- Flavor your water with fruit for a yummy treat to keep you motivated to drink more water.
5. Cook your own meals- Eating out will be difficult while on this challenge. This page has lots of resources and recipe ideas! Watch for videos to help guide you.
6. Get a friend to join you- Or better yet, your whole family! #FedUpChallenge
1. Inventory- Read the labels of food items in your home. Identify what you will and will not be able to eat during the challenge.
2. Don't go hungry!- Meal plan and shop ahead of time and keep snacks handy.
3. Start the day with protein to cut sugar cravings- Eat an omelet or protein bar or shake for breakfast.
4. Replace soda and other beverages with water- Flavor your water with fruit for a yummy treat to keep you motivated to drink more water.
5. Cook your own meals- Eating out will be difficult while on this challenge. This page has lots of resources and recipe ideas! Watch for videos to help guide you.
6. Get a friend to join you- Or better yet, your whole family! #FedUpChallenge
My Journey
Day 1: Alright folks. Today's the day. I started off my morning with a cup of black coffee and some Bob's Red Mill 10-grain cereal with chopped, organic fuji apples and a sprinkle of cinnamon.
Sort of tasted like apple pie. I can dream, right?
My aunt is teaching me how to make bread from scratch later today. Stay tuned...
Update: I'm officially a bread maker. It was fun, rewarding, and cathartic. All that kneading...
Our helpers. Libby and her cousin Gwennie.
My Auntie Carol & I with the final product!!
Homemade, Sugar Free Bread Recipe:
6 1/2 cups flour, 1 package active, dry yeast, 1 1/2 tablespoons sea salt, 3 cups luke warm water.
Combine yeast and water. Let sit 10 minutes.
Add salt and flour, mix, then knead for 10 minutes.
Allow to rise in warm area for one hour.
Punch down, form into two loaves, place in bread pans and let rise one more hour.
Bake at 375 degrees for 35-40 minutes.You can tell it's done when you knock on it and it sounds hollow.
Enjoy!
Homemade, Sugar Free Bread Recipe:
6 1/2 cups flour, 1 package active, dry yeast, 1 1/2 tablespoons sea salt, 3 cups luke warm water.
Combine yeast and water. Let sit 10 minutes.
Add salt and flour, mix, then knead for 10 minutes.
Allow to rise in warm area for one hour.
Punch down, form into two loaves, place in bread pans and let rise one more hour.
Bake at 375 degrees for 35-40 minutes.You can tell it's done when you knock on it and it sounds hollow.
Enjoy!
I spent the day in Yamhill with my family. My mom's an artist and has a big show at her house every year. Lot's of candy and goodies around for guests to snack on. Don't worry! I resisted!!
The rest of the day included salmon, mushroom risotto, and asparagus for lunch (my auntie fed me!) and a dinner of pepper bacon, scrambled eggs, and of course, homemade bread with butter!
Tomorrow, I grocery shop.
The rest of the day included salmon, mushroom risotto, and asparagus for lunch (my auntie fed me!) and a dinner of pepper bacon, scrambled eggs, and of course, homemade bread with butter!
Tomorrow, I grocery shop.
Day 2
Breakfast: Scrambled eggs, and duh, homemade toast
Morning Snack: Organic, Fuji apple
Lunch: Grilled cheese sandwich
Dinner: Cheesy Chicken and Wild Rice Casserole (Recipe below)
Dessert: Sliced strawberries
Breakfast: Scrambled eggs, and duh, homemade toast
Morning Snack: Organic, Fuji apple
Lunch: Grilled cheese sandwich
Dinner: Cheesy Chicken and Wild Rice Casserole (Recipe below)
Dessert: Sliced strawberries
Meal Planning & Grocery Shopping 101:
When I meal plan, I do so for about a weeks worth of food. That way, I only have to go to the grocery store once during the week, unless I forgot to buy something. I start by perusing my cookbooks and Pinterest, looking for recipes worthy of trying out. I then write down which days I will cook what, and make my grocery list from there.
Major Key Alert: Write your grocery list in the order you walk through the store.
It saves SO. MUCH. TIME.
When I meal plan, I do so for about a weeks worth of food. That way, I only have to go to the grocery store once during the week, unless I forgot to buy something. I start by perusing my cookbooks and Pinterest, looking for recipes worthy of trying out. I then write down which days I will cook what, and make my grocery list from there.
Major Key Alert: Write your grocery list in the order you walk through the store.
It saves SO. MUCH. TIME.
Here's the grocery store haul (this one's for you Bombika).
P.S. Winco has grinders that make peanut butter for you. Just peanuts. Nothing else.
Dinner Recipe (Cheesy Chicken and Wild Rice Casserole): http://picky-palate.com/2010/09/13/cheesy-chicken-and-wild-rice-casserole/
Day 3
Breakfast: Bob's 10 grain cereal, chopped walnuts, chopped, 1/2 organic fuji apple, black coffee
Snack: 1/2 organic, fuji apple with peanut butter
Lunch: Leftover cheesy chicken and wild rice casserole
Dinner: Lentil and brown rice tacos with salad. Recipe: http://melaniemakes.com/blog/2014/01/slow-cooker-lentil-brown-rice-tacos.html
Day 4
Breakfast: Organic, gala apple and celery with peanut butter
Lunch: Lentil and brown rice burrito and strawberries
Dinner: Chicken nuggets, roasted potatoes, and acorn squash
Breakfast: Bob's 10 grain cereal, chopped walnuts, chopped, 1/2 organic fuji apple, black coffee
Snack: 1/2 organic, fuji apple with peanut butter
Lunch: Leftover cheesy chicken and wild rice casserole
Dinner: Lentil and brown rice tacos with salad. Recipe: http://melaniemakes.com/blog/2014/01/slow-cooker-lentil-brown-rice-tacos.html
Day 4
Breakfast: Organic, gala apple and celery with peanut butter
Lunch: Lentil and brown rice burrito and strawberries
Dinner: Chicken nuggets, roasted potatoes, and acorn squash
Chicken Nugget Recipe
Dice up raw chicken into bite size pieces. Coat in scrambled eggs then seasoned bread crumbs. Place chicken nuggets on greased baking sheet.
Bake at 400 degrees for 15 minutes.
Roasted Potatoes Recipe
Ingredients: 2-4 potatoes, sliced. 1 1/2 teaspoons paprika. 1 teaspoon garlic powder. 1 teaspoon onion powder. sea salt. pepper. olive oil.
Instructions: Coat sliced potatoes in olive oil. Mix seasonings. Coat potatoes in seasonings. Place onto greased baking sheet and bake at 400 degrees for 35-40 minutes.
Acorn Squash Recipe
Cut acorn squash in half. Lay face down onto baking pan. Bake at 350 degrees for 30 minutes. Flip. Coat with olive oil, salt, and pepper. Bake again for 20 minutes. Scoop out and mash.
Dice up raw chicken into bite size pieces. Coat in scrambled eggs then seasoned bread crumbs. Place chicken nuggets on greased baking sheet.
Bake at 400 degrees for 15 minutes.
Roasted Potatoes Recipe
Ingredients: 2-4 potatoes, sliced. 1 1/2 teaspoons paprika. 1 teaspoon garlic powder. 1 teaspoon onion powder. sea salt. pepper. olive oil.
Instructions: Coat sliced potatoes in olive oil. Mix seasonings. Coat potatoes in seasonings. Place onto greased baking sheet and bake at 400 degrees for 35-40 minutes.
Acorn Squash Recipe
Cut acorn squash in half. Lay face down onto baking pan. Bake at 350 degrees for 30 minutes. Flip. Coat with olive oil, salt, and pepper. Bake again for 20 minutes. Scoop out and mash.
Chicken Nuggets and Roasted Potatoes out of the oven!
Major Key Alert: Line your baking sheet with aluminum foil. Saves on clean up! Woop.
Major Key Alert: Line your baking sheet with aluminum foil. Saves on clean up! Woop.
Looks bland. Tastes scrumptious.
My big brother, Mika, is visiting from Alaska right now! (Hence the huge amount of food) Yay!
Also.. More bread. Can't get enough.
Also.. More bread. Can't get enough.
Day 5
Breakfast: Two pieces of homemade toast, one banana with peanut butter
Lunch: Lentil and Brown Rice Burrito (Leftover lentil and brown rice filling, sour cream, spring mix, and tomatoes on a tortilla)
Dinner: Veggie and Brown Rice Loaf (Kind of like meatloaf!) with salad and homemade garlic toast
Snack: Sliced strawberries, Celery with peanut butter
Breakfast: Two pieces of homemade toast, one banana with peanut butter
Lunch: Lentil and Brown Rice Burrito (Leftover lentil and brown rice filling, sour cream, spring mix, and tomatoes on a tortilla)
Dinner: Veggie and Brown Rice Loaf (Kind of like meatloaf!) with salad and homemade garlic toast
Snack: Sliced strawberries, Celery with peanut butter
Veggie and Brown Rice Loaf with Yogurt Mint Sauce
Ingredients
Instructions
Day 6
Breakfast: Two pieces of homemade toast
Lunch: Lentil and Brown Rice Burrito (Just in case you couldn't tell, this makes a lot! Be prepared to eat it often! Hey- at least it's delicious...)
Dinner: Breakfast Burritos! Recipe: http://www.adashofsanity.com/2015/03/santa-fe-breakfast-taquitos/
I don't follow the recipe super closely, and you don't need to either! Use whatever veggies, cheese, tortillas, etc. you like! And make them into burritos, way easier to eat! Plus, who doesn't love burritos....
Also, we had homemade home fries! Recipe: http://www.macheesmo.com/how-to-make-home-fries/
Snack: Sliced strawberries, Banana with peanut butter, 1/2 organic, gala apple with peanut butter
Breakfast: Two pieces of homemade toast
Lunch: Lentil and Brown Rice Burrito (Just in case you couldn't tell, this makes a lot! Be prepared to eat it often! Hey- at least it's delicious...)
Dinner: Breakfast Burritos! Recipe: http://www.adashofsanity.com/2015/03/santa-fe-breakfast-taquitos/
I don't follow the recipe super closely, and you don't need to either! Use whatever veggies, cheese, tortillas, etc. you like! And make them into burritos, way easier to eat! Plus, who doesn't love burritos....
Also, we had homemade home fries! Recipe: http://www.macheesmo.com/how-to-make-home-fries/
Snack: Sliced strawberries, Banana with peanut butter, 1/2 organic, gala apple with peanut butter
Day 7
Breakfast: Scrambled eggs, homemade toast, leftover homefries
Lunch: Homemade toast (I know, I know.. I had to get to the XC meet!)
Snacks: Walnuts & Pecans, Carrot sticks, and grapes
Dinner: Blackened Chicken with Cilantro Lime Quinoa! Recipe: http://www.sarcasticcooking.com/2012/03/15/blackened-chicken-and-cilantro-lime-quinoa/
Also, we had roasted brussels sprouts! Super easy to make. Wash and chop off stems, then cut in half. Coat with olive oil then salt and pepper. Spread on to baking sheet and bake at 400 degrees for about 25 minutes.
Breakfast: Scrambled eggs, homemade toast, leftover homefries
Lunch: Homemade toast (I know, I know.. I had to get to the XC meet!)
Snacks: Walnuts & Pecans, Carrot sticks, and grapes
Dinner: Blackened Chicken with Cilantro Lime Quinoa! Recipe: http://www.sarcasticcooking.com/2012/03/15/blackened-chicken-and-cilantro-lime-quinoa/
Also, we had roasted brussels sprouts! Super easy to make. Wash and chop off stems, then cut in half. Coat with olive oil then salt and pepper. Spread on to baking sheet and bake at 400 degrees for about 25 minutes.
Day 8
Breakfast: Bob's 10 grain with chopped walnuts, cinnamon, and greek yogurt
Lunch: Leftover Chicken and Quinoa
Dinner: Potato and Chorizo Tortilla (Recipe Above)
Dessert: Homemade Added-Sugar-Free Apple Pie
Breakfast: Bob's 10 grain with chopped walnuts, cinnamon, and greek yogurt
Lunch: Leftover Chicken and Quinoa
Dinner: Potato and Chorizo Tortilla (Recipe Above)
Dessert: Homemade Added-Sugar-Free Apple Pie
Added-Sugar-Free Apple Pie
Start with 8 apples, peeled and sliced. Add 2 tablespoons flour, 1 teaspoon cinnamon, and a dash of nutmeg. Stir.
For your pie crust combine 2 cups of all purpose flour, 1 teaspoon salt, and 2/3 cup cold butter. Combine with pastry cutter until butter is in pea sized lumps.
For your pie crust combine 2 cups of all purpose flour, 1 teaspoon salt, and 2/3 cup cold butter. Combine with pastry cutter until butter is in pea sized lumps.
Then add 7 teaspoons of ice cold water, combine with your hands.
Divide your dough into two balls and roll them each out. Now is when you want to cut the design you're making out of one of your rolls. I opted for lattice top.
Divide your dough into two balls and roll them each out. Now is when you want to cut the design you're making out of one of your rolls. I opted for lattice top.
Add one of your rolls to a pie dish, then scoop in your apple mixture, mounding in the center. Add your top. If you choose to do a flat top, make sure you poke the center to let steam out.
Bake at 400 degrees for 45-50 minutes.
Bake at 400 degrees for 45-50 minutes.
Enjoy!
Day 9
Breakfast: Two slices of homemade toast and scrambled eggs
Lunch: Leftover Potato and Chorizo Tortilla
Dinner: Cheesy Chicken and Wild Rice Casserole (I made this one last week, so the recipe is above- it's delish!)
Breakfast: Two slices of homemade toast and scrambled eggs
Lunch: Leftover Potato and Chorizo Tortilla
Dinner: Cheesy Chicken and Wild Rice Casserole (I made this one last week, so the recipe is above- it's delish!)
Day TEN!!!!!
Today is the final day of the Fed Up challenge! I did it! TEN days no added sugar. I felt an increase in energy and decreased cravings for sugar. I don't eat a whole lot of processed sugar as it is, so I was pretty surprised to see these results.
Will I keep it up?
Maybe...
...But I'm definitely going to eat those frozen chocolate chip cookies in my freezer for breakfast tomorrow... :)
Breakfast: Bob's 10 grain cereal with cinnamon, walnuts, and 1/2 chopped, organic fuji apples
Lunch: Leftover cheesy chicken and wild rice casserole and the other half of my apple with peanut butter
Dinner: Red Beans and Rice
Recipe: http://www.seededatthetable.com/2014/09/02/slow-cooker-red-beans-and-rice-100-gift-card-giveaway/
Today is the final day of the Fed Up challenge! I did it! TEN days no added sugar. I felt an increase in energy and decreased cravings for sugar. I don't eat a whole lot of processed sugar as it is, so I was pretty surprised to see these results.
Will I keep it up?
Maybe...
...But I'm definitely going to eat those frozen chocolate chip cookies in my freezer for breakfast tomorrow... :)
Breakfast: Bob's 10 grain cereal with cinnamon, walnuts, and 1/2 chopped, organic fuji apples
Lunch: Leftover cheesy chicken and wild rice casserole and the other half of my apple with peanut butter
Dinner: Red Beans and Rice
Recipe: http://www.seededatthetable.com/2014/09/02/slow-cooker-red-beans-and-rice-100-gift-card-giveaway/