Take the “Mama Wellness” Health Challenge!

Katie Wells Avatar

Reading Time: 9 minutes

This post contains affiliate links.

Read my affiliate policy.

Get Healthy This Year- Take the FREE Wellness Challenge to help you improve health, fitness and nutrition
Wellness Mama » Blog » Health » Take the “Mama Wellness” Health Challenge!

Are you struggling to make all the changes you know you should make for your health?

Looking for answers to improve your health but don’t know where to start? Just need some encouragement in your health journey?

Welcome to the 30 Day Mama Wellness Health Challenge!

At the request of several of my readers, and to make your transition easier than mine was, I have put together a 30-day challenge to offer you support, recipes and giveaways! If you’ve been waiting for an excuse to try going grain free or ditching the sugar, now is your chance. Please join me for 30 days, to try living grain free. Your health will thank you, and if you don’t like it, you can always go back to the old way of eating. What have you got to lose? To help make the transition easier and to make sure we address all aspects of health, I’ve broken the challenge into Mini Challenges.

Build a Solid Nutritional Foundation

Anyone surprised? Many of you may already be solid in this area, but I know that this is a huge struggle for many people! If your diet is already iron-clad, please offer some advice and encouragement for those who are struggling to make the change in the comments below.

Nutrition Basics

Nutrition can have a tremendous impact on overall health and will be a large part of the focus of the challenge. If you’ve been a Wellness Mama reader for a while, you know that I’m not a fan of grainssugars and starches and recommend removing them from your diet. Of course, only if you are making sure to get adequate nutrition from proteinsfats and vegetables. Some foods, like beans, are of questionable nature, so for the duration of the challenge, I’d suggest removing them too! Others, like vegetable oils, margarine, and other frankenfats are toxic and should be avoided completely, challenge or not!

Mini Challenge #1 Cut out the grains, sugars, potatoes, beans and all processed foods from your diet and focus on getting maximum nutrition from meats, vegetables, healthy fats (coconut, olives, coconut oil, olive oil, tallow, lard, butter, unprocessed cream, etc) and fruits.

Everyone is entering the challenge for different reasons, but if one of your goals is to lose weight or improve your physique, consider drastically reducing your carbohydrate intake. If weight loss is a serious goal, this will mean that that morning bowl of oatmeal or potato salad at lunch is out. To keep it simple, just get your carbs from vegetables (minus potatoes) and you’ll be fine! One exception, if you struggle from low-thyroid, don’t drop your carbs too low for too long, as this can stress the thyroid, just make sure to get your carbs from healthy foods like sweet potatoes, winter squash, fruit, and grain-free baked goods! [Note: Some people experience a “carb flu” as their body adjusts to not having a constantly available stream of glucose. This is temporary, but can be uncomfortable for the first couple of weeks. Check out these two posts by Dr. Michael Eades to help make the transition easier Tips for Starting Low Carb Part I and Tips for Starting Low Carb Part II ]

We’ll be addressing some specifics that can help with your individual goals in the next few weeks (supplements, what type of exercise, etc) but nutrition is the single most important factor and all the other factor’s can’t fix a poor diet!

Are you In?

I challenge you to make these small steps for the next 30 days! I’m looking forward to seeing your progress.

This challenge is designed to help you improve your health and stay motivated for 30 days. I’m not going to police the guidelines or do anything to ensure that you are following them… you are on the honor system.

More resources to help you during the Challenge are available on my Resources and Wellness 101 pages.

So… are you up for a challenge? Drop in and introduce yourself in the comments below and let us know what your specific goals are.

Ever struggle to stick to a healthy way of eating and living even though you know you should?

Fall to cookie-dough-and-potato-chip-binge temptations despite resolving to eat healthier?

Know you should stop using toxic chemicals but don’t know where to start?

Understand the benefits of exercise but have trouble actually doing it?

Need to start cooking and living healthier with your family but just don’t know where to begin?

The Mama Wellness Challenge is for YOU!

Making lifestyle changes can be overwhelming! My Wellness Challenge is here to help you improve your family’s lifestyle.

The Mini Challenges

Each of these mini challenges can be a focus for the week as you go through this challenge. I’ve tried to design the challenges to help you take baby steps to a healthier lifestyle without breaking the bank.

  1. Eat Real Food – Start consuming a nutrient dense diet if you aren’t already and avoid processed foods.
  2. Drink and Use Clean Water – Avoid chemicals in drinking water with a quality water filter and neutralize chemicals in bath or shower water.
  3. Breathe Clean Air
  4. Exercise
  5. Reduce Stress
  6. Sleep
  7. Avoid Toxins

Get Started Now!

Commit right now to living a healthier life for the next 30 days. The Wellness Lifestyle is designed to be a healthy lifestyle that is actually doable, even with kids, traveling or health challenges.

Start right now by committing to improving your family’s health for the next month. Don’t wait until Monday morning, don’t wait until you finish the Doritos in the cabinet… start now!

Here are a few free printables for quick reference:

You can also check out my Start Here page for a round-up of helpful articles and my Resources page for Real Food and natural living resources. If you’re up for it, also start a Wellness Journal with your goals, and take a “Before” picture to keep yourself accountable!

SPECIAL NOTE: The Wellness Mama Challenge focuses on avoiding grains, sugars, chemicals, food additives and pesticides for 30-days. If you are immune compromised or have an auto-immune disease, you may also consider giving up dairy, nightshades and eggs to test for reactions to these too. My 30-Day Autoimmune reset plan has details on this protocol.

Make the Commitment to Healthy Eating for 30-Days

Start now and give it a 100% effort for one month…. I’m here to help and there is a great community to back you up! What better incentive than improved health, more energy, increased libido, and weight loss is there?

Everyone needs some motivation to get healthy. That’s why I decided to create this 9 day challenge. It sill give you the motivation and steps to take to jumpstart your wellness journey.

Since everyone entering the challenge has different goals, the focus will be three fold: improving nutrition, exercising appropriately, and living more naturally by using natural cleaning and personal care products. You game? Here are the specifics!

Mama Wellness Challenge for Better Health

Nutrition can have a tremendous impact on overall health and will be a large part of the focus of the challenge. If you’ve been a Wellness Mama reader for a while, you know that I’m not a fan of grains, sugars and starches and recommend removing them from your diet. Of course, only if you are making sure to get adequate nutrition from proteins, fats and vegetables.

Some foods, like beans, are of questionable nature, so for the duration of the challenge, I’d suggest removing them too! Others, like vegetable oils, margarine, and other frankenfats are toxic and should be avoided completely, challenge or not!

Mini Challenge 1: Cut Out Processed Food

Cut out the grains, sugars, potatoes, beans and all processed foods from your diet and focus on getting maximum nutrition from meats, vegetables, healthy fats (coconut, olives, coconut oil, olive oil, tallow, lard, butter, unprocessed cream, etc.) and some fruits.

Everyone is entering the challenge for different reasons, but if one of your goals is to lose weight or improve your physique, consider drastically reducing your carbohydrate intake. This is especially important for those trying to lose a lot of weight or anyone suffering from insulin resistance or diabetes. If weight loss is a goal, aim for around 50 grams of carbs a day, and definitely keep it under 100 grams.

If weight loss is a serious goal, this will mean that that morning bowl of oatmeal or potato salad at lunch is out. To keep it simple, just get your carbs from vegetables (minus potatoes) and you’ll be fine!

(Note: Some people experience a “carb flu” as their body adjusts to not having a constantly available stream of glucose. This is temporary, but can be uncomfortable for the first couple of weeks. Check out these two posts by Dr. Michael Eades to help make the transition easier:

Tips for Starting Low Carb Part I and Tips for Starting Low Carb Part II )

Mini Challenge 2: Track Your Food

Track and Reduce Your Carb Intake

Keep a food diary to track what you eat and use a program like FitDay.com to give you an accurate idea of how much protein, fat and carbs you are actually eating. Every time I start to see my weight creep up, I enter a few days into FitDay and realize that I’m eating a lot more carbs than I realize! If you want measurable results, give yourself a measurable idea of your food intake!

It’s true that everyone needs different foods in different amounts, but there is one thing we all need and many of us are not getting enough of: water.

Mini Challenge 3: Water

Drink More Water! For this month, get rid of the soda, juice, teas, etc. and drink more water (and herbal teas).

An imbalance in gut bacteria can cause digestive problems, impaired immunity, skin issues, weight problems and more. Consuming probiotic rich foods and beverages can make a big difference, and many people also notice more energy and clearer thinking when they improve their gut bacteria through consuming fermented foods and drinks.

Mini Challenge 4: Probiotics

Consume Probiotic Rich Foods and Drinks! Fermenting food and making probiotic rich kefir or kombucha soda are easy ways to increase your probiotic consumption. During these 30-days try to add (or increase) fermented foods/drinks to your diet.

In a world where we are constantly surrounded by food and advertisements for food, we often eat three (or more) times a day just because those are the times that meals are normally eaten. In a society where food is seldom scarce, many forget or ignore the actual instinct of hunger (and many may not have felt actual hunger in years).

There is a growing amount of evidence that just not eating occasionally (also referred to as *gasp* fasting!) can improve insulin sensitivity, increase longevity, reduce risk of disease, improve sleep, help weight loss and more.

Mini Challenge 5: Fast a Little

Fast a little (but do it slowly!). Try skipping meals occasionally or at least only eating when you are truly hungry. Perhaps you might even go a whole day without eating! Fasting can really improve health, but do it slowly. Make sure you’ve adjusted to a healthier diet and are consuming enough protein and fat regularly before you start skipping meals.

So, whether your goal is to lose weight, improve your cholesterol, reduce your risk of heart disease, deal with diabetes or insulin resistance, increase your fertility, eat optimally while pregnant, or just have more energy and feel better…. a challenge awaits!

This way of eating doesn’t follow the old food pyramid (which gave King Tut heart disease) or the new My Plate recommendations, which will help you gain weight and get heart disease yourself, but they can help you improve your health and reach your goals. Try it for a month!

Now, if this seems unconventional to you, imagine how it might seem to your family/friends/coworkers when you tell them you aren’t eating their pasta/donuts/french fries/heart healthy wholegrains at their next event. Be prepared to defend your new way of eating!

Once you’ve got the nutrition under control, you can further improve your health by making sure you are getting optimal exercise and sleep and keeping stress under control. You can’t out exercise (or out supplement) a poor diet, so make sure you have that in order first, but if you do, focus on these other factors.

Mini Challenge 6: Exercise

Exercise! But Not Too Much! We’ve all heard the numerous ways that exercise can improve your health. Assuming you are eating a good diet and have the energy, add some exercise into the mix. It doesn’t have to be hours of cardio each day (and it shouldn’t be) but a few minutes of high intensity exercise will help you maintain optimal health.

There are so many things in today’s world that can contribute to stress! Poor diet, too little (or too much) exercise, lack of sleep, emotional struggles, long hours, a tough job, small kids… the list goes on. Unfortunately, whether we like it or not, stress causes a hormonal reaction in the body that is not beneficial for optimal health.

Mini Challenge 7: Reduce Stress

RELAX! Just don’t add relaxation to your already long “to-do list.” Make it a point to take some time without deadlines, TV, stressful people, etc. to do things that are relaxing to you. Spend time with family & friends, pray, take a hike, go swimming… make time to do the things that help you relax.

Of course you can have a great diet, be exercising and keeping your stress under control, but if you aren’t getting enough sleep, your health will suffer. Lack of sleep can undo the progress made by a good diet and exercise plan and can even put you in a pre-diabetic state. Some people are even unable to lose weight if they don’t get enough sleep!

Mini Challenge 8: Sleep

Get Some Sleep! Most adults need between 7-9 hours and almost all of us don’t get it. To make sure you are getting the best sleep, get to bed by 10PM, sleep in complete darkness, and keep the temperature below 68 degrees. As the mom of a newborn, I understand that this is often easier said than done, but make it a priority and take naps if you need to.

Mini Challenge 9: Living Naturally

We are constantly bombarded by chemicals from our food supply, personal care products, cleaning products and more. During this challenge, I’ll be offering resources (and prizes) to help you transition to more natural cooking, cleaning and personal care products.

Check out the EWG cosmetic database to see what chemicals may be lurking in your household and beauty products. Then, check out the Wellness 101 Page to find some recipes for easy, natural alternatives to common household products.

If you don’t already have a community or network of friends and family to take the challenge with you, share the love and help those you love improve their health also!

In the comments, tell me three action steps you WILL take this month to change your health!

Are you in? What is going to be the toughest part of the challenge for you? The easiest?

Sources
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

491 responses to “Take the “Mama Wellness” Health Challenge!”

  1. Chere Avatar

    I need a little extra kick to help me stop eating like it’s still the winter holidays…

  2. Kelly Dowd Avatar
    Kelly Dowd

    Hi! I’m Kelly and have been dabbling in paleo for the last 6 months or so.  It’s time to get serious so that I can determine if this change of diet/lifestyle can eliminate the extra 20 lbs I have been carrying around since the birth of my 3 children.  I know conventional diet/exercise recommendations don’t work for me since I just ran a marathon in the fall and have never been one to eat processed crap!! Game on!

  3. Tiffany Avatar
    Tiffany

    I’m Tiffany. And in! I’m 24, a mama to a beautiful one and a half year old little man, wife to an Air Force man and finishing out my BA in holistic medicine. I have been back and forth on being paleo, I get really solid and feel great and end up allowing myself to fall back. I think it would be great to be apart of a group who is doing it together 🙂

  4. michele Avatar
    michele

    Hello I am looking forward to the summer wellness challenge to help pay more attention to healthier lifestyle

  5. Ashley Benson Avatar
    Ashley Benson

    I’m in, which means my husband is by default in too! 🙂 We’ve been primal for a few weeks, so this will be fun, interesting, and motivating! Since eliminating wheat, my son (I exclusively breast fed) sleeps so much better, so I’m super stoked about this!

  6. Jenni Avatar

    My name is Jenni, I’ve been eating Paleo for 2 years on and off. During challenges I’m pretty strict with great results. More lienent when not participating in challenges. My goal here is to bring everything back to the basics, especially all the chemicals, I’ve cut back, but would love to be chemical free!

  7. Valerie Avatar
    Valerie

    Valerie, 48 year old homeschooling mom to DDK and loving wife to DHJ.  This past 18 months, DHJ and I have focused on trying to eat more healthy, but the uber picky teen, DDK, has fought us kicking and screaming all the way.  It’s exhausting trying to convince her that the junk she loves (and to be honest, we love junk, too!) is toxic.  I would really like to have some help in getting her to try new things and in convincing her that making food at home is not punishment.

  8. Nicki Avatar

    My husband & I have been Primal for a year and a half.  It was his idea in an attempt to help my daily headaches and periodic migraines.  I have seen improvement; however, it’s still a work in progress.  Some of your mini challenges may help as well like better sleep, exercise, etc.  Thank you for this challenge and everything you do.  I love your blog.

  9. Amanda L Avatar
    Amanda L

    I’m Amanda and I always love a good challenge. I’m in the process of starting my own health coaching business and would love to have another valuable tool and teaching moment to use with my clients. The challenges I participate in and learn from are great tools for teaching others. I also would just really love to win a Vita-Mix! 

  10. Holly Avatar

    Yep we’re in!!  My name is Holly and we are a family of 6, just needing to get back on track with eating healthy, exercise etc! Perfect … 

  11. Sherri Avatar
    Sherri

    Hi, I’m Sherri and I’m totally in!!  I’m a 40 year old special education autism teacher and also a homeschooling parent of a 15 year old.  I have hypo thyroid issues (only one lobe left, the rest removed with a large mass) and tons of fluid and inflammation.  I found out I have “leaky gut” on the Wednesday before Easter and have been Paleo ever since.  The fluid and inflammation are totally gone!  I have NEVER felt better.  I have looked at this adventure as my “LIFESTYLE” and not a “DIET”.  I’m glad to have this group of people for support and encouragement. 

  12. Holly Avatar

    Hello. I am Holly. I am a mother to four beautiful children(8,5,3,9mos). I have been a vegetarian for 3 years. I am always reading about how to be healthier but when it comes to putting it into action I am usually weak. I am pretty sure I am addicted to sugar and I just don’t know how to not eat it! Looking forward to the challenge!!

  13. Vivian Avatar
    Vivian

    I’m in!  My husband and I have been working on eating healthier and developing better habits.  I am the full-time caregiver for my mentally handicapped daughter, and I need to stay healthy and active for her sake!

  14. Cathy Avatar

    I’m Cathy, diagnosed with lupus (SLE) and some other lesser autoimmune problems, as well as being 1.5 years past my thyroid cancer diagnosis.  I eat fairly well but there are still many areas which could use improvement.  Sugar consumption being one.  I also need to lose a fair amount of weight (around 50 lbs, maybe more but I’m not stuck on a number) and have started the exercise program Chalean Extreme from beachbody.  It’s focus is strength training.  I have seen my measurements drop these first few weeks on it though my weight has only gone down two lbs so far, due to increase in muscle mass, I believe.

    My other trouble area is getting my kids on board.  They do like fruits and veggies and meat, but like their grains too, though I don’t feel they eat a huge amount of them and certainly not anything like the USDA suggests.  Mostly in the form of toast or sandwiches.  I bought the meal-planning service and we liked some things but not others, so I haven’t been using it lately.

  15. Andrea Morton Woods Avatar
    Andrea Morton Woods

    Hi im Andrea and Im so in!!! I need help! lol I have 2 boys Jonah age 4 and Hunter age 3weeks 5 days! I would love to loose 30-40 lbs ..

  16. Emily Avatar

    I’m in! My husband and I want to start a family soon and the thought of growing a new life is the biggest incentive I’ve ever had to be healthy!

  17. Kristen Avatar
    Kristen

    I’m Kristen, have been following a primal diet for a little over a month now. Me and my husband are parents of two little ones 3 & 1 (yep-we are in the war zone) I had gestational diabetes issues with both pregnancies and still experiencing some slight insulin resistance with my fasting numbers. I feel so much better eating this way and I owe it all to stumbling on to the Wellness Mamas website-thank you! Doing this challenge to help me stick to it, sounds fun!

  18. Sherri Avatar
    Sherri

    I’m Sherrie.  I found your blog thanks to some FB buds and have been following ever since.  I just went gluten-free and it was the beast thing ever for me.  

  19. Janette Avatar
    Janette

    I’m having trouble entering.  I fill out Step 1 and hit enter, and it reloads the page without my info.  (Tried it a couple of times, and I’m a web designer, so I’m not *too* much of a troglodyte!)  I’m on a borrowed Mac on Safari.

Leave a Reply

Your email address will not be published. Required fields are marked *