January 14th - February 13th

Join Dr. Haynes (@fhunscripted) in this 31 Day Health Challenge! Each event is optional but we strongly recommend you attend each! Please follow the link to sign up! If you have any questions, please email ahaynes@friendshipwest.org. Please note that all workout classes are FREE.

Dietary Recommendations

The NO List

  • NO Dairy
    • This includes cheese, milk, sour cream, butter, yogurt, etc.
  • NO White Sugar/White Sugar Products
  • NO White Bread
  • NO Overly Processed Foods
  • NO Fried Food
  • NO Soda/Carbonated Beverages
  • NO Meat
    • This includes pork, beef, lamb etc.
  • NO Pizza
  • NO White Rice
  • NO White Pasta
    • This includes semolina & bleached/unbleached wheat flour
  • NO Chips
  • NO Microwave/Theater Popcorn

Food Alternatives

• ​Turkey, Chicken, Seafood, Duck, Fish, Tofu & Vegetarian Meats (choose organic when possible)
• ​Brown Rice, Quinoa, Barley, Farro, Wild Rice & Millet
• ​Brown Rice Pasta, Whole Wheat Pasta, Red Lentil Pasta, Spinach Pasta, Spelta Pasta, Quinoa Pasta or chickpea pasta
• ​Kale chips & vegetable chips
• ​Almond Milk, Cashew Milk, Rice Milk, Coconut Milk, Hemp Milk, & Flax Milk
  • Recommended Brands: Almond Breeze, Silk, Califa Farms, Simple Truth, Pacific, SO Delicious, DREAM & Simply Balanced

• ​Vegan Cheeses
  • Recommended Brands: Follow Your Heart, Daiya, Miyoko’s Kitchen, Chao & Go Veggie
• ​Non-Dairy Creamer
  • Recommended Brands: Califa Farms & SO Delicious
• ​Vegan butter, coconut oil & extra virgin olive oil (no hydrogenated oils)
  • Recommended non-dairy butter brands: Earth Balance & smart balance
• ​Dairy Free Yogurt
  • Recommended Brands: SO Delicious, Forager, Kite Hill, Silk & Daiya
• ​Turbinado sugar, honey, coconut sugar, stevia, monk fruit sweetener & agave nectar
• ​Wheat bread, ezekiel bread, rye bread & multigrain bread
• ​Sparkling Soda
  • Recommended brand: Izze

Dietary Focus:
• ​Fresh fruits in the morning
   ~ Eat seasonal varieties
   ~ No melons in the winter
• ​​Fresh vegetables
   ~ Include dark green leafy varieties every day
• ​Non-animal
   ~ Black beans
   ~ Aduki beans
   ~ Navy beans
   ~ Lentils