The 28 Day Challenge
The 28 Day Challenge is a four-week meal program designed by us to help you develop healthy eating habits that will last a lifetime. Each week, we provide you with five days of food (breakfast, lunch, dinner, and snacks) and instructions for the other two days. Over four weeks, you will actively learn how to make healthy choices during the challenge and beyond.
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We designed our challenge around three principles: circadian rhythm fasting, restoration of healthy digestion, and mindful eating practices. Every week of the challenge has a different focus to help you achieve lifelong results.
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It takes 28 days to break a habit. It's time to stop dieting and start eating again!
the 3 principles
of our 28 Day Challenge
Structured eating provides a range of benefits, and we use the 12/12 fasting cycle (also known as circadian rhythm or intermittent fasting). Food can only be consumed within a 12 hour period (ex. 7:00 am to 7:00 pm), followed by a fast for twelve hours.
Intermittent fasting can:
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Increase metabolism
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Improve brain function
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Promote blood sugar control
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Reduce inflammation
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May improve heart health and reduce cholesterol
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Increases HGH; this aids in weight loss and increasing muscle strength
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Aids in preventing cancer and improving effectiveness of chemotherapy
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Delays aging and increases longevity
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Circadian Rhythm (Intermittent) Fasting
Healthy digestion is crucial to overall health. We pack our challenge full of dishes that will help heal the gut.
The benefits of healing digestive problems:
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Builds a stronger immune system
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Improves brain function
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Improves mood and mental health
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Reduces inflammation
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Improves heart health
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Reduces your waistline
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Restoring
Healthy Digestion
We face a daily onslaught of diet information that is often skewed and inaccurate. When it comes to eating, humans are not a one size fits all. It is exceedingly valuable to learn how to listen to your body and how to make healthy choices that work for you. We will teach you how to eat mindfully for a lifetime; we will not tell you how to follow a specific diet. We make choices clear, not confusing.
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You will learn:
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Easy to follow guidelines
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Simple ways of structuring your meals
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How to develop your palate
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Eating is not a math equation; calories are not the focus
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All food is not alike; knowing the source is very important
Mindful
Eating
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the 28 day challenge
Week 1: Detox
The first week is a five day controlled fast full of super digestion-friendly food to support the body as it transitions from processed dishes. This will clean out your system and reduced cravings. It's a vacation for your digestion!
DETOX
Breakfast:
Sunrise ACV Tea
Lunch:
Ginger Carrot Soup and Cruciferous Vegetables
Dinner:
Detox Salad and Bone Broth (Miso for vegan/vegetarian diets)
Teas and Energy bites included
Included:
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5 days of food (breakfast, lunch, dinner, snack)
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Weekly Instructions
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List of additional foods allowed that can be eaten if extra energy is needed
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List Of Foods Not Allowed: meat/poultry, dairy, coffee, alcohol, wine, beer, soy by-products, corn by-products, bread, grains, pastas, refined sugars, refined grains
hover or click for more information
Week 2: Reset
With detoxing complete, you're ready to reset your body. This week focuses on the gentle reintroduction of proteins while boosting your digestive system to absorb more nutrients.
RESET
Breakfast:
Kombucha and Energy Bar
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Lunch:
Lemon Lentil Soup, Vegetable Soup, and organic Side Dishes
Dinner:
Organic Salad, Grass-fed Beef (Quinoa Bites for vegan/vegetarian diets)
Teas and snacks included
Included:
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5 days of food (breakfast, lunch, dinner, snack)
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Weekly Instructions
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List of additional foods allowed that can be eaten if extra energy is needed
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List Of Foods Not Allowed: dairy, hard alcohol, liquors, soy, corn, refined grains, refined sugar
hover or click for more information
Week 3: Balance
This week is delectable: it's all about balance!
We balance out the diet by adding superfoods and increase the flavor profile of our dishes. This stimulates the appetite for a more refined palette, which will decrease the desire for the overly salty and overly sugary flavors of processed foods.
BALANCE
Breakfast:
Kombucha and Energy Bar
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Lunch:
Organic Soup and Organic Salad
Dinner:
Paleo or Vegan meal
Teas and snacks included
Included:
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5 days of food (breakfast, lunch, dinner, snack)
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Weekly Instructions
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List of additional foods allowed that can be eaten if extra energy is needed
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List Of Foods Not Allowed: hard alcohol and liquors, soy by-products, corn by-products, refined grains, refined sugar
hover or click for more information
Week 4: Energize
The final week of the challenge is all about moving forward into maintenance. Notice how you feel after eating. These five days of real food dishes provide meals that energize, heal, and satisfy. Now you're ready to make healthy food choices on your own!
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What is real food? Dishes that are created from fresh whole ingredients, and the story behind those ingredients connects back to the earth — not to factory raised/grown food.
ENERGIZE
Breakfast:
Rebbl Superherb Beverage
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Lunch:
Organic Soup and Organic Salad
Dinner:
Paleo or Vegan meal
Teas and Energy Bites included
Included:
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5 days of food (breakfast, lunch, dinner, snack)
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Weekly Instructions
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List of additional foods allowed that can be eaten if extra energy is needed
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List Of Foods Not Allowed: soy by-products, corn by-products, refined grains, refined sugar
hover or click for more information
take the challenge
Ordering
To order call (816) 381—9101 or order online. Orders must be placed at least 3 days in advance of pickup and payment is due upon ordering. You are not automatically enrolled in the entire challenge; you must order each week to continue the challenge.
Price
The 28 Day Challenge costs $249 per week. You may discontinue the challenge at any point if it is not for you. You are not automically enrolled in the entire challenge; you must order and pay each week to continue the challenge.
Pickup
Food is prepared for one week at a time. The weekly order can be picked-up during normal business hours. Pickup times are set up ordering. We recommend picking-up order the day before you wish to start the challenge. Delivery is available for (a) those within our delivery radius (b) during our normal delivery times, and (c) with a small fee.
Questions
If you have questions about the challenge, please fill out one of our contact forms, visit our contact page, or email kathy@canihaveabite.com.
Our 28 Day Challenge is both gluten-free and dairy-free. Customers can choose between vegan and paleo meals upon ordering.
Disclaimer: We know some customers have serious dietary restrictions, such as food sensitivities or allergies. If you have serious restrictions, please contact us directly; we will adapt the Challenge so that customers with these types of serious restrictions can participate. However, we are a small kitchen, and we cannot adjust the meals for those with non-threatening dietary requests.