JERF Week 4 Final Update

Hey guys! Here is how my fourth week went on the JERF Challenge and a summary of the past month for you.


Again, mostly stuck to Dairy-Free Bullet Proof Coffee during the work week (see week 1 update for recipe).

I also made baked avocados and eggs. This is the first time I had them – so good!  Watch the video below to see how I made them…

I had my typical pre-run breakfast on the weekend, a slice of Silver Hills Mack’s Flax bread with melted peanut butter and coconut butter, a few dates and Vega Sport Energizer.


BBQ’d pork loin chops with salad and my go-to vegan dressing.20160210_185458Sausage with roasted veggies (broccoli & turnip fries).20160211_181028We BBQ’d a beer-butt chicken and roasted some veggies to have with it.  This lasted us a few days.20160213_12230120160215_130048 (2)For lunch I had leftover chicken with raw veggies and avocado.20160213_123920


Pre-workout: yup, you guessed it flaxseed muffins again with melted peanut butter and coconut butter before my workouts.

I also had some Peanut Butter Cups from last week.

Update: Week 4 of the JERF Challenge #jerf #eatclean Click To Tweet

Non-JERF Foods

Dairy & Gluten – I had said in my first post that I would avoid dairy and gluten.  And for the most part I did.  Buuuut I ended up having some dairy, maybe 3 or 4 servings in total which consisted of Greek yogurt, organic cream and regular cream (in my MacDonald’s coffee!)  As for gluten, I had an Ezekiel pita and Silver Hills flaxseed bread made from sprouted grains which are easier to digest than regular wheat.

Chocolate – I LOVE a piece of dark chocolate in my day – who doesn’t?!  I am a huge fan of Endangered Species 88%, pretty much my favourite.  I also had Lindt 85%, which is also pretty good and a bit cheaper.  Both of these are very low in sugar and you only need a few squares to satisfy that craving.

Alcohol – I also said I would refrain from alcohol during these 4 weeks…the lie detector determined that was a lie (thanks Maury).  Yes, I had drinks on two occasions. One I confessed here and the other time was last weekend when we went out for V-Day dinner. I was craving red wine….like it was calling my name! However, since January 1st I say that’s not too bad 😉

Other packaged foods – I had organic ketchup, mustard, tahini, coconut milk, organic tomato sauce and all-natural peanut butter. All of these things came from a package, but all of them had real ingredients and are minimally processed.

How I’m Feeling

All-in-all, it felt great to get back on track with my eating and its motivated me to keep it up!

I lost a total of 6 lbs which is pretty much what I gained over Christmas holidays and then some, so YAY!  I plan on continuing this for…ever! 😀 OK, I know I’m not perfect, but I love how I feel just eating real food. It feels awesome, you look awesome and it’s easy to do.

Clean eating doesn’t have to be complicated or boring.  Stick to whole foods, lots of veggies, protein, healthy fats and good-for-you carbs.  Cut back on the sugar and booze and you will see results!

I’d love to hear your experience eating whole foods.

How did it make you feel?

Was it easier than you thought?

Did you make it a lifestyle change and continue eating this way?

Check out my updates below for weeks 1, 2 and 3.

JERF Week 1 Update

JERF Week 2 Update

JERF Week 3 Update

No Comments

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.