Wendy's Wellness Warriors

    Will be uploading more files and testimonials over the next few days for my program that has helped thousands lose weight and heal.  It's the very plan I developed to help me lose 100 pounds and heal...I share it freely with all. 

    It has been approved, recommended and even used by many physicians.

    We have a secret FaceBook group where I coach and help you (for free).  If you are interested, send me an email.  We allow new members on a very limited basis as we want to keep the group relatively small (we try to keep it under 1,000 ladies at a time)

    Wendy's Wellness Warriors- Home of "The 21 Day Challenge"




    The Official List

    These are the ONLY approved foods for this challenge - if it's not on the list DON'T eat it or drink it!

    Water. This is key for many reasons. Take your current body weight and divide it in two. Drink that many ounces in water each day. For example: If you weigh 150 pounds that would be 75 ounces of water. If you weigh over 200 pounds, cap it at 100 ounces.
    Club Soda & Flavored Seltzer Water. Make sure there are no added sugar(s).
    Broth. Make sure there are NO sugars in it.
    Coffee. Can we say, Amen?! Lol
    Tea. Make sure there are no added sugar(s)
    Cream. It can be heavy or light, but NOT half and half. Don't drink it like a beverage. You can add it to your coffee or tea.
    Almond Milk. Unsweetened or Vanilla Unsweetened - perfect in coffee 8 oz < 1 g
    Coconut Milk. Full fat only

    Note: STEVIA is the ONLY recommended sweetener. We don't do "artificial" here.

    This is where you should get most of your carbs.  I believe in a "plant slant".   The limit is 20 carbs per day during the 21 Day Challenge.
    Alfalfa Sprouts ½ cup raw 0.2 g
    Arugula 1 cup raw 0.4g
    Asparagus 3 spears 0.9g
    Avocados 1/2 avocado 1.8g
    Bamboo Shoots ½ cup raw 1.2g
    Bok Choy 1 cup raw 0.8g
    Broccoli Florets, Cooked ½ cup 1.7g
    Broccoli Florets, Raw ½ cup 0.8
    Brussels Sprouts 1/4 cup 1.8g
    Cabbage ½cup raw 1.3g
    Cauliflower, Cooked ½ cup 2.6g
    Cauliflower, Raw ½ cup 1.4g
    Celery 1 stalk (12 inch) 0.8g
    Chard (Swiss) ½ cup 1.8g
    Chicory greens ½ cup raw 0.1g
    Chives 1 Tbsp 0.1g
    Collard Greens ½ cup boiled 2.0g
    Cucumber ½ cup 1.0g
    Daikon Radish ½ cup 1.0g
    Dandelion Greens 1 cup 5.0g
    Eggplant ½ cup raw 2.0g
    Endive ½ cup 0.4g
    Escarole ½ cup 0.1g
    Fennel ½ cup 1.8g
    Garlic 1 clove 0.9g
    Lettuce, Green Leaf 1 cup 0.5g
    Lettuce, Iceberg 1 cup 0.9g
    Lettuce, Red Leaf 1 cup 0.4g
    Lettuce, Romaine 1 cup 0.5g
    Jalapeño 1 small (0.5 ounce) 0.6g
    Mushrooms, Button ½ cup 0.7g
    Mushrooms, Portabela ½ cup 1.1g
    Olives, Green 5 olives 0.1g
    Olives, Black 5 olives 0.7g
    Onion 1/8in slice medium 1.2g
    Parsley 1 Tbsp 0.1g
    Pickle (dill) 1 spear 0.5g
    Radicchio ½ cup 0.7g
    Radishes 6 radishes 0.5g
    Rhubarb ½ cup unsweetened 1.7g
    Sauerkraut ½ cup 1.2g
    Seaweed 2 tbsp .5g (Nutritional data varies)
    Spaghetti Squash 1/4 cup cooked 2.0g
    Spinach, Cooked ½ cup 2.2g
    Spinach, Raw 1 cup 0.4g
    Tomato 1/4inch slice medium 1.0g
    Zucchini 1/2 cup 1.5g
    Dairy and Eggs
    Remember - cheese DOES have carbs so keep it to under 3 ounces per day.
    Blue Cheese 2 Tbsp 0.4g
    Cheddar 1 oz 0.4g
    Cow, sheep and Goat 1 oz
    Cream Cheese 2 Tbsp 0. 8g
    Cream, Heavy (whipping) 1 Tbsp 0.4g
    Feta 1 oz 1.2g
    Gouda 1 oz 0.6g
    Mozzarella 1oz 0.6g
    Parmesan 1 oz 0.9g
    Sour Cream 2 Tbsp 1.0g
    Swiss 1 oz 1.0g
    Eggs 1 large 0.4g
    Enjoy the eggs, they are a staple! Deviled, fried, hard-boiled, soft-boiled, omelets, poached, scrambled.
    Feel free to get creative with your eggs! Mushrooms, cheese, greens, meat...go for it!
    Meat and Seafood
    Cornish Hen
    Pork Rinds
    Bacon - Make sure it is not cured with sugar. Check carb count on package
    Ham - Make sure it is not cured with sugar. Check carb count on package
    Cold cuts - I avoid the deli counter because of added nitrates, sugars, etc. I buy Hormel's Natural Choice with no preservatives, no nitrates or nitrites, no MSG. Avoid cold cuts and other meats with added nitrates, if possible.
    Fats, Oils & Sweeteners
    This list contains NO carbs...BUT...don't overdo it...it still contains calories. A serving size is approximately 1 tablespoon.
    Butter. I only buy organic for many reasons, but you can do regular butter.
    Coconut Oil. I prefer organic...many reasons, once again. You decide.
    Olive Oil. Cold pressed only.
    Mayonnaise. Read the label. Make sure there is no added sugar.
    SWEETENERS: The ONLY sweetener allowed is STEVIA. Use the drops, SweetLeaf is the one most of us use, they make flavored drops as well (Vanilla, Chocolate, etc.) The packets have other artificial sweeteners added.
    Condiments, Herbs, Misc & Spices
    Black Pepper
    Cayenne Pepper
    Fish Sauce
    Flax Seed
    Hot Sauce (read the labels to be sure)
    Mustard (no honey or sweetened types)
    Soy Sauce or Bragg's Aminos
    Vinegars (but not Balsamic, keep under 2g of carbs)
    Most spices in your spice rack but read the labels!