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The 7-Day Real Food Challenge Shondelle Solomon-Miles

Why is it so common to KNOW one thing, yet DO another?

Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health. You KNOW this. So why do you still eat it? Why do you still eat that packaged granola bar, snack on those whole grain crackers, and put that artificial sugar in your coffee or tea? You may think that heart healthy, low fat and sugar-free label means something, but it doesn't hold a candle to real food. In fact, most of that stuff is not food at all! Our body 'sees' it as TOXIC.

What is Real Food? Here's an easy way to tell if your food is real or not: If your food CAN spoil, it's good for you. If your food CAN'T spoil, it's bad for you. Real food is fresh and unprocessed. So here's my challenge to you for the next 7 days: The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this. Just try it for one week to see and feel the difference in your body.

The Rules. During the next 7 days you will avoid eating all of the following food items: Bread Grains Rice Crackers & Chips Packaged snacks Sugar & Corn Syrup Soda Pop Packaged Bars Baked Goods Candy ANYTHING in a package with more than 5 ingredients Here's a list of the real foods that you will eat instead: Seasonal, Vegetables (organic preferred) Seasonal, Fruits (organic preferred)


JULY 2013

Lean, meat, fish & eggs (hormone, antibiotic free, grass-fed beed, free range chicken Nuts and Seeds Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:


Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. • Scrambled organic eggs, sliced tomato and a handful of seasonal berries. • Half of a dressed avocado and a few slices of nitrate-free bacon. • Pancakes made with almond flour and topped with chopped nuts.


Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. • Dark baby greens topped with chopped chicken breast and diced tomatoes. • Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below) • Turkey and Spinach Salad


Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. • Grilled white fish, sautéed spinach and almond bread. • Baked chicken breast with steamed broccoli and quinoa. • A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.

Just 7 Days

How quickly does a week fly by? Pretty fast, right? When you decide to eat only real food for 7 days you will be amazed at the positive improvement that you feel and see in your body. Do this challenge for yourself. In one short week you could be in the same, worse, or you could be leaner and excited. The choice is yours. You have nothing to lose except some fat and a few pounds right?

Shondelle Solomon-Miles is the Head Fitness coach and owner of Synergize Home of CrossFit 954. To schedule a FREE oneon-one consultation with Shondelle visit

Hollywood Hills Elementary recognized with State Golden School Award Award given for outstanding volunteer programs for 34 years in a row Over 100 Broward County schools have earned Golden School Awards, the state’s highest recognition for community involvement. The Florida Department of Education recently awarded the 2012-2013 Golden School Award to 116 Broward County public schools. The award is given annually to recognize public schools with exemplary volunteer programs. Service hours donated in all forms of volunteering, including mentors, tutors, advisors and

advocates are considered. Hollywood Hills Elementary in Hollywood has received this award once again, making it one of only four schools that have received the award each year since the program’s inception in 1979 – 34 years in a row. During the school year, more than 39,400 parents, senior citizens, business leaders, concerned adults and students offered teachers classroom assistance, coordinated fund raising events, tutored students, and provided a helping hand in cafeterias, media centers and schools throughout the District. For information on becoming a volunteer in Broward County schools, visit getinvolvedineducation. com or call 754-321-1970.

Hollywood resident Liz Stauffer releases murder mystery book Liz Stauffer’s new book Thursday Morning Breakfast (and Murder) Club, published by Sartoris Literary Group, will be released on July 6, 2013. Things are not always what they seem in Liz Stauffer’s fast paced book of murder, mystery, and intrigue. When the "breakfast club" ladies of idyllic Mount Penn see bruises on Clare Ballard's pretty face, they suspect her hot-headed husband of abusing her, but the truth is much more complicated. When violence disrupts this Appalachian village's lazy routine, the ladies, led by the irascible Lillie Mae Harris, jump feet first into danger as bodies appear, neighbors disappear, and Clare is arrested for murder. Follow Lillie Mae and the other "breakfast club" ladies, who, armed with casseroles and pastries, help the police uncover the deep secrets this town hides beneath its perfect facade. Liz currently resides in Hollywood, FL, with her two dogs. For more information, visit:

Comments? Feedback? Questions? TEXT THE PUBLISHER (954) 880-3135 (We will not see or share your number)

Hollywood Gazette July 2013  

Hollywood Gazette, July 2013

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