14 DAY MINICHALLENGE Are you ready to kick-start your health? This 14 day E2X minichallenge is a great way to kick off your healthy habits, try new things and take things to the next level. It’s only for 14 days, so give it your all!

Before you start: We want the next 2 weeks to be a wonderful, healthy experience for you! We created this mini challenge to help you jump start, re-start or just give yourself a boost in the right direction. In the end, we’re only asking you for 10 days, or 240 hours to really commit to giving this a try. Each day we’ll be hosting “challenge chats”. Be sure to check the E2X calendar for the chat times. You can e-mail us anytime for help or guidance. The best thing you can do is to keep a food/workout journal. This will help us to help you even more. Before you start, it might helpful to have the following done: *You can e-mail us your numbers if you like. Get a starting weight (don’t weigh again until the last day of the challenge) Check your blood pressure Get a cholesterol screening. You can get a cholesterol test at any drug store/Target/Walmart for fairly cheap. If you are a diabetic, be sure to be checking your blood sugars at least 2 times per day (fasting/night time) Take your measurements Check in with your doctor if you are on medications for blood pressure and diabetes. Be in contact if these numbers start to change, you might

During the challenge you will be following these guidelines: Eat as much as you want from the following food groups: *Note you can combine these things to make meals as well. For instance veggie burgers or lasagna or an oatmeal bake. Whole vegetables/greens. They can be cooked, steamed, grilled, water fried or raw. Also, be sure if using tomatoes in a box/can there is no salt added/low sodium. No oil, and watch any excess salt/sodium you add to them. Whole intact grains: Intact grains mean that they look like they did in nature. Whole brown rice, quinoa, oats, barley. *You can also have polenta. *You can have whole grain pasta as long as 75% of the dish is vegetables. Beans: Be sure if you are using canned/boxed beans that there is no salt added or they are low in sodium. Whole Starches: Potatoes, corn, sweet potatoes, carrots, peas, squash. Fruit: Frozen or fresh. Do not blend your fruit. *exception, as a treat you can have homemade fruit ice-cream. Spices/Condiments Any and all no salt added spices. Hot sauce No oil dressing is allowed. Nutritional yeast. Hummus (no oil/try to find one with out tahini) 1-2 tbs of ground flax OR chia seeds per day. Splash of non dairy milk on oatmeal/polenta Snacks: Anything from the above works great. Have veggies and hummus or a collard wrap stuffed with beans, brown rice and vegetables, or some frozen grapes!

Other guidelines: Working out: Each day we want you to commit to 20 minutes of active movement. This can be walking, swimming, jogging, biking, dancing, jumping rope, yoga, Pilates, jiggling, jumping, weights, elliptical. We don’t care what it is, as long as you are moving. You also do not have to do 20 minutes straight. You can start by doing 4, 5 minute workouts spread out through the day. If you are a T2 diabetic, we recommend trying to get some movement after your meals. Of course you can do more than 20 minutes per day! Water: Drink 6-8 glasses of water per day. Don’t like water? Try adding some fruit, or an herbal tea bag to your water. You can also do flavored (but not sweetened) sparking water.

What you are eliminating: •Chocolate •Meat/Dairy/Eggs/Fish •Oil (ALL OIL) •Sodium content should be 1:1 •This means if something has 100 calories, the sodium should be 100 mg or less. Exception: condiments. •Fat should be under 20% •This means that if something has 100 calories, the calories from fat should be 20 or less. •Nuts/nut butter •Tofu/Tempeh •Avocado •Coconut including coconut water/coconut oil •Seeds •Bread/Crackers/Tortillas/Muffins •Dried fruit including dates. •Liquid calories (smoothies/ juices/alcohol) •Excess salt •Coffee and caffeinated drinks. If you are a big coffee drinker, we can help you ween yourself off of coffee, ask for help!

•Extracted sweeteners should be kept to no more than 1tbs per day. This means sugar, agave, maple syrup, date syrup, date sugar, honey. •Diet soda •Regular soda

Day 1: Shopping! It’s time to shop! For this mini-challenge we want you to make things as SIMPLE as possible. We want you to fill your kitchen with staples for plant-strong meals. Rather than getting bogged down with recipes and recipe planning, for 10 days we want you to really focus on simplicity and making things easier. Here is your plant-strong shopping list: (be sure you only pick things that you like!) This is just an overall idea of what you can buy, if you don’t see something that fits into one of the categories below, it’s ok to add it. Produce: (Vegetables) Spinach Kale Romain lettuce Zucchini Tomatoes Onions Carrots Peppers (red/yellow/green) cabbage Potatoes Sweet Potatoes Corn Radishes Asparagus Cucumber Celery Brussels Sprouts Cauliflower Broccoli (Fruit) Apples Cherries Peaches Pears Watermellon (Produce cont.) Strawberries Blueberries Bananas

Frozen Food: Greens (6-8 bags) Broccoli (2 bags) Cauliflower (2 bags) Mixed vegetables (2 bags) Mediterranean blend vegetables (3-5 bags) Southwest blend vegetables (3-5 bags) Corn (2 bags) Brown rice (5-7 bags) Quinoa (2 bags) Beans (5 bags) E2 Grain Medleys (8 bags if available) Canned /boxed food: *No salt added* Chickpeas (3 cans) Black beans (3 cans) Kidney beans (3 cans) White beans (3 cans) Pomi diced tomatoes (7 boxes) Non dairy milk (1 box) Oatmeal (1 large container or bag) Whole intact grains of your choice. Condiments: Balsamic vinegar Fat free plant-based dressing Health Starts Here dressing (Whole Foods) Hot sauce Nutritional yeast Salt free spice blends Ground flax seeds or chia seeds. Hummus

Blog question of the day: What fears do you have as you start this challenge?

Day 2: Planning! Today s all about planning what you will eat during the mini-challenge! Like we mentioned before, we want this to be SIMPLE. So each day we want you to come up with a plan for breakfast, lunch, dinner and snacks using the groceries that you have on hand. For breakfast choose oatmeal or quinoa with your pick of fruit. You can splash a little non-dairy milk on top if you like. Add 1tbs of ground flax seeds or chia seeds. For lunch and dinner make half your plate vegetables and the other half whole intact grains and beans. Use any condiments and spices that you like. It could be a couple of potatoes, 2 cups of broccoli, spinach, black beans and salsa. Or maybe a giant salad and a big bowl of vegetable soup. There are countless combinations to be made! For snacks: Fruit, vegetable slices with hummus, leftovers, new potatoes with salsa, a small bowl of oatmeal, keep it simple, keep it plant-strong! *Fill out our meal planner on the next page* It is also important to plan out your workouts! Write our your plan for the mini challenge on the last page of the planner.

Blog question of the day: What foods do you tend to crave? What is your strategy when the cravings get intense?

Sample Meals: •Sweet potato, kale, white beans, brown rice

•Brown rice, salsa, frozen southwestern veggie mix, black beans

•White potato, black beans, tomatoes, corn, spinach

•Sweet potato, topped with black beans

•Quinoa, mixed greens, red beans, cauliflower

•Brown rice, black pepper, asian style veggie mix.

•B r o w n r i c e , c h i c k p e a s , peas, zucchini, curry powder, turmeric

•Cauliflower soup – cook cauliflower, blend add chickpeas

•White beans, fingerling potatoes, Brussels sprouts, garlic, kale •Whole grain pasta, zucchini, broccoli, peppers, onions, mushrooms, tomatoes •Lentils, collard greens, brown rice, artichoke •Potatoes, portobello mushrooms, green beans, spinach, black beans pasta, lentils, •Whole grain strained tomatoes (or tomato puree), garlic, broccoli •Whole grain bread with portobello mushrooms, grilled zucchini and oil free hummus •Wild rice, onion, red lentils, greens

•Veggie burgers made with oats, beans, brown rice and spices, big side salad •Vegetable soup with brown rice & beans •Vegetable lasagna •Pizza Potato topped with tomatoes, broccoli, artichoke, peppers, nutritional yeast •Polenta Pizza •Southern Grits with a big side salad •Sweet potato bowl with black beans, spinach, salsa •Collard wraps with whole grains, hummus and veggies •Plant-Strong Sushi

Key-Lime Pie Oatmeal 1 cup Oatmeal (cooked, any kind you like) Splash of non-dairy milk 1 tsp coconut extract 2 tsp lime juice 1 tsp maple syrup (optional) 1 tsp ground flax or chia seeds Pina Colada Oatmeal 1 cup cooked oatmeal 1 tsp coconut extract 1/4 cup pineapple chunks 1 tsp ground flax or chia seeds Cherry Oatmeal 1 cup cooked oatmeal 1 tsp vanilla extract 1/2 cup pitted cherries Banana-Walnut Oatmeal 1 cup oatmeal 1 banana sliced a sprinkle of walnuts 1 tsp almond extract 1 tsp maple syrup (optional) Orange-Cream-sickle Oatmeal 1 cup oatmeal 1 orange peeled and sliced * save a couple of slices and squeeze the juice into the bowl of oatmeal. 1 tsp vanilla extract splash of almond milk (or other non-dairy milk) 1 tsp ground flax or chia seeds

Sample 10 Day Meal Plan Day 1 B: Oatmeal with fruit L: Mixing Bowl Salad - in a big bowl - add your greens, veggies, beans, fruit etc. D: Black Bean Extravaganza -an E2 Recipe see website/book Day 2 B: Cooked quinoa with fruit L: Leftover’s Lunch - Black Bean Extravaganza D: Zucchini pasta , zucchini, broccoli, peppers, onions, mushrooms, white beans, tomatoes Day 3 B: Oatmeal with sliced grapes and ground flax L: Mixing Bowl Salad D: Roasted vegetable mix & quinoa with cannellini beans Day 4 B: Hot Lap Bowl with fruit -an E2 Recipe see website/book L: Oil free hummus , chopped vegetables, side salad with potato. D: Brown Rice, kidney beans, Shredded kale, Broccoli with 5 spice seasoning Day 5 B: Savory oats! Oats with greens, a little nutritional yeast and spices L: Mixing Bowl Salad D: Savory Lentil Soup -an E2 Recipe see website/book Day 6 B: Oats with peaches and vanilla L: Leftover Lunch - Savory Lentil Soup, side salad (BIG) D: Sweet potato, topped with black beans and steamed veggies Day 7 B: Polenta with blueberries and mango. L: Mixing Bowl Salad D: Black eyed peas, collard greens and brown rice Day 8 B: Oats with fruit L: 3 bean chili: 3 beans of your choice, chopped tomatoes, bag of frozen greens, bag of mixed veggies and chili powder. D: Shepherd’s Pie - an E2 Recipe see website/book - use lentils. Day 9 B: Quinoa and fruit L: Leftover’s Lunch - Shepherd’s Pie D: Quinoa, Kale, Black beans and tomato bowl. Day 10 B: Potato scramble: chopped up cooked potatoes, salsa, nutritional yeast, veggies. L: Jeff Novick’s Longevity Soup D: Baked Potato, BBQ Beans, steamed vegetables

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Workout plan: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10

Day 3: Prep Day Today is all about getting yourself ready in the kitchen. You only have 2 things to complete today:

Kitchen Prep: Clear out all of the plant-weak food in your kitchen. Get a box and a garbage bag. Box up all of the non-perishables so you can donate them (if you’d like) and a garbage bag to get rid of all of the garbage. Sometimes it can be hard to throw food away. You have to look at it as an investment in YOU and that you are saving yourself from unnecessary hardship by tossing the bad and making room for all of the good! Can’t clean out everything because you live in a house where not everyone eats plantstrong? Here are some options: 1. Have a family meeting and ask everyone for their support. Let them know it is only for 14 days. Maybe they would be willing to help you out by not having the tempting stuff around. 2. Label! Get some neon sticky notes and label all of the plant-strong food so that you can visually spot it right away. 3. Have your own shelf in the fridge and pantry.

Workout Prep: In order to have a good workout routine, you must make time in your day and be prepared to get moving! 1. Make sure that you have proper gear to workout. Maybe you need a good pair of sneakers, or some comfortable clothes to workout in? If you need to, invest in the proper attire so that you have no excuses when it comes to working out. 2. Know what you are going to do. Make a plan. Will you walk? What time? Will you go the gym? What time will you need to leave the house? Will you join a workout class? Which one? Today be sure that you have a plan that you are confident in.

Blog questions of the day: What are the things in your kitchen that are hardest to let go of?

Day 4: Prep Day Part 2 It’s time to chop and dice and lace up the sneakers!

Kitchen Prep: Wash, and prepare the produce you will use for the next 3 days. Place it in storage containers. If you are not cooking from frozen, prepare and cook intact whole grains and beans. Both freeze easily, so make big batches. Make one pot of vegetable soup using frozen vegetables, beans, whole intact grains and spices. If you like veggie burgers, make about a dozen, they freeze well if you want to freeze them. Bake 10 potatoes (sweet/and or white/yellow/red) Now you have a meal ready to go whenever you want it!

Workout Prep: Layout your workout clothes, sneakers, socks, gym bag (if needed). Set your alarm if you are working out earlier. Have everything ready so that you have a great day 1!

Blog questions of the day: What do you want to accomplish in the next 10 days?

Day 5: Today is all about a fresh start!

Your goals today: 1. Stick to the plan! Go over your meal plan and workout plan for the day, and stick to it. 2. Make sure you know of any pitfalls you might run into. Maybe an office meeting or a crazy schedule with your kids. Be sure that you know any obstacles that might be ahead. 3. Drink water! Get in between 6-8 glasses of water today.

Blog questions of the day: What have been some of your pitfalls in the past?

Day 6: Today is all about vices.

Your goals today: (in addition to previous goals) 1. Stick to the plan! Go over your meal plan and workout plan for the day, and stick to it. 2. Today is about letting go of some common vices. It’s time to take an honest look at some of your habits. We want you to forgo the things that you never thought you could let go of. For some it might be coffee, for others chocolate, or maybe it’s something like not saying “yes” to everything. Today commit to letting go of some of your vices and things that could potentially holding you back from the health you deserve! 3. Get in an extra 5 minutes of working out.

Blog questions of the day: What “vices” could be holding you back?

Day 6: (in addition to previous goals) Today is all about creating a healthy, new habit.

Your goals today: 1. Get to bed earlier! Go to bed BEFORE 10pm. 2. Turn it off! Turn off your TV/Smartphone/Computer at least 30 minutes before bed. 3. Find 5 minutes today to meditate, or to just be in silence.

Blog questions of the day: What are some healthy habits you’d like to incorporate in your life?

Day 7: Today is all about educating yourself.

Your goals today: (in addition to previous goals) 1. Pick one video from the video library to watch today. 2. Pick one MP3 from the audio library to save and listen to now or later. 3. Pick an article to read on “The Daily Beet”.

Blog questions of the day: What is something you’d love to learn more about?

Day 8: Today is all about community!

Your goals today: (in addition to previous goals) 1. Say hello to 3 people on E2X (click on members) 2. Jump into chat for at least 5 minutes. 3. Read and comment on 2 blogs.

Blog questions of the day: What kind of support would you love to have?

Day 9: Today is all about trying something new.

Your goals today: (in addition to previous goals) 1. Find a new fruit/vegetable/bean/grain to try! 2. Try a new combination of food that you haven’t tried before. 3. Add something to your regular workout or plan a new workout to try out!

Blog question of the day: What other new things would you like to try out?

Day 10 YOU MADE IT!!! Today is all about going forward! Take a few minutes and write out a few things that you learned in the past couple of weeks.

Blog questions of the day: What did you learn in the past couple of weeks? How will you move forward? Did you see any positive results? Why do you want to stay plant-strong?