New Year 30-Day Food Challenge


Happy 2018!

Happy 2018 guys! Are you excited for the new year? I know I am! This gives me a great excuse to keep creating more and more goals to accomplish! 

So today I have came up with a challenge! A lot of people have always been asking for a diet plan, but I am creating a whole lifestyle plan and why to do it. 

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How I first started the challenge

This challenge first started with myself because I always thought I was healthy, but I always have been experiencing low energy, pain, and somewhat frustrated. I admit i was eating somewhat bad (meat, ice cream, no vegetables), but I appeared in somewhat decent "shape."  I also struggled with wanting the “perfect body.” I also called this wanting to look toned.  Then I finally achieved what I wanted when I decided to broaden my knowledge and changed my lifestyle. I changed the way I ate and the way I managed stress. And after that it blew my mind, I felt amazing! And before I even noticed I burned off all the extra fat, Ive been confused about for years! The bonus was I think CLEAR, have high ENERGY, the random PAIN I had on my muscles is GONE, and now I just want people to feel as HAPPY as I do! Overall I ended up burning 15 lbs of extra fat I didn’t need! 

How to find the "better you"

Creating the “better you” always starts with your health. If you want a better life, think about your health and expand on what you want your future to look like. When you have a healthy body and mind you can think clear and feel amazing at the sometime. This will aid you in accomplishing your life goals. (Sounds too good to be true, but its TRUE you need a healthy brain to aid you). Those life goals can range how you want to feel as person, how people view you, what life career you want, it can go on.

To me collecting goals is like collecting points that go towards who you are as an overall person. Kind of like getting “experience points” to “level up” like if you were a character in a video game. I personally always make sure I “level-up” every 3 months.



Get out of your comfort zone

This is a great way to learn whats good vs BAD and a way to get out of your comfort zone a little bit.  Getting out of your comfort zone as much as you can, you can actually grow as a person way faster because your brain is constantly trying to help you adapt and somewhat make your “dreams” come true!

This challenge consists of learning basic nutrition, exercise, and lifestyle.

So lets start it off! 


Let’s start this 30 - Day challenge!

Here’s a list of what your not allowed to eat!..

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No Grains

  • Avoid bread (whole grains)

  • Quinoa

  • This is what is causing people to get health problems! And bread is sugar! (Especally when it is toasted)



Avoid Dairy products

  • Milk

  • Cheese

  • (Cow milk is for baby cows, not humans!)







No Sugar!

This also includes..:

  • Potatoes

  • Rice

  • Sweet Potatoes (Yams)

  • (Quick Tip) When you heat up potatoes it turns into a “sugar bomb,” so watch out!

  • I allow fruit 2x a week

  • (Literally if you cut down on sugar/carbs, you shouldn't be gaining any weight) 




Its pure sugar, If you think about it, you're drinking multiple amounts of fruit! 


No Alcohol

I will allow ONE glass of wine


No artificial colors

  • No flavored water (if it lists aspartame no Bueno)


I Accept..

  • Whey Protein

  • Omega-3 Eggs - Great source of protein and B vitamins!

  • This is personally my #1 protein source and B vitamin source





Yes to..

  • Coffee

  • Tea

  • Unsweetened Coconut Milk

  • I personally always add coconut oil to my coffee or tea. It provides great health benefits and it aids with preventing adrenal fatigue.





Now the MUST consume list!


“You need to drink 8 glasses of water a day because you will lose a lot of fluid as you detox from all the sugar and processed food.”


4 Superfoods I would highly recommend eating everyday:

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  • high quality fat for the function of your brain
  • Carries almost all the vitamins and minerals 
  • Great for potassium, and much more
  • Great for magneisum 
  • (Ignore the bread in the picture..)



Nuts – handful 2x a day

Associated with:

  • Losing weight
  • 18 different amino acids
  • Lowers Blood pressure
  • Higher HDL
  • Decrease weight
  • Lower blood sugar
  • Fiber to move bowels 
  • Side not reminder - Only way to gain weight  is Carbs/sugar!
  • Lowers stress inflammation, reactivate vascular 
  • Lower cancers, studies show – people who ate the most nuts lived longest

Nuts I prefer that are good quality are:

Macadamia, Almonds, Walnuts, Pecans.... PEANUTS don't count! Sorry!


Coconut oil

You can put it in your coffee, smoothie, or for cooking

Currently every morning i have been putting a teaspoon of it in my tea. Goes straight to the brain!






#1 vegetable has most of all the vitamins you need for you to function
(Limit fruit as much as possible – to get the ultimate results and function of the body)

Just to let you know fruit isn’t totally the best food, it has benefits, but it still is SUGAR. So I would limit the fruit! You get all the main key vitamins/nutrition from the healthy fats and vegetables. 

And course you can get a wide variety of vegetables of your choosing.

A personal other favorite vegetable I eat is broccoli .. because its a CANCER KILLER!


I remind you this is a challenge for you! To find the "better you"

As a reminder this is a challenge to challenge yourself physically, mentally, and possibly change the way you view life. If you are totally new to this and you feel this is very intense, I would suggest trying to maintain this challenge at least 5x a week.

I would also recommend going all out on this challenge for people who want a good challenge/detox. Either way if you looking to burn fat automatically.. this will be the perfect challenge!

Don't forget to exercise!

The last part of the challenge, make sure you get to the gym at least 5x a week. You can definitely get amazing results in 30 min or within the 1 hour. Make sure you do cardio (for your heart/brain) and resistance training. There are tons of different types of workouts that work amazing. 

On your mark get set.. write down your current weight!

Make sure before you start, write down your current weight and then after 30 days check your final weight. Have fun! If you have any questions don’t be afraid to leave a comment and I’ll be sure to answer any questions!


Author: Donovan Smolich

DISCLAIMER: I am not a certified nutritionist and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health.