Welcome!
Welcome to the Sledgehammer 6-Week Intensive Wellness Challenge! We are excited to have company on this journey in 2022, and we are praying that God will help all of you (and us too) to "smash" (exceed or surpass) your wellness goals during this year's challenge. We will attempt to keep this resource page short and sweet as most of you have already been briefed on what the Sledgehammer is, the two main options for the diet plan, and why we are gathering together with YOU in this peer-support network to help each other "flatten" our bad health habits and build our health back up on a better foundation than before.
Below you will have access to sample recipes that we have gathered together for your convenience that can be utilized in meal prep throughout the next several weeks and beyond [we have tried any marked with a heart <3]. Please keep in mind that, as with a great many things in life, adjustments must be made to fit our needs and ideals. Because we draw from online resources to make this program accessible to more of you, we often run into "almost there" recipes that look appealing. However, "almost there" is not quite "all there" and this means that you need to be aware that while we will be posting recipes below that are 100% "legal" (allowed or permissible) in the Sledgehammer, we may also post recipes that are not quite 100% legal. There may be recipes included herein that have ingredients -- or even entire components of a recipe (filling, topping, side dish) -- that need to be omitted or substituted for with permissible ingredients. The reason we have chosen to do this is twofold. First, we simply don't have time in our own busy lives to copy and paste recipes and notate them to suit every individual participant or their needs and goals for this program. Secondly, it encourages YOU to actively participate in "ingredient reading" (and label reading), to show you just how prevalent some ingredients are in our modern culture, and then allows you to experiment and tweak recipes to suit your own tastes and preferences. It is very important that you take note of which column of the diet plan sheet you are aiming for, and the "no-no" items that you will be abstaining from.
Please use caution when utilizing pre-packaged items in your Sledgehammer meal prep. Some ingredients in pre-packaged items (such as canned goods, condiments, and shelf-stable dried goods) may obviously be bad, but that there may be other items which are hidden under labels like "natural flavoring" (includes fungus, wheat, corn, or other), "citric acid" (made from GMO black mold), et cetera, that appear innocent but may actually include a vast array of forbidden "fruits" (ingredients) that we are supposed to be avoiding. Key point is this, the simpler the ingredients in pre-packaged items that you can find, the better off you will be.
Lastly, as a gentle reminder, the Sledgehammer is called a "challenge" for a reason. We know it's not going to be easy, if it were, it would not be a challenge... if it were, it would likely not be of such potential benefit to your health and wellbeing. It is highly likely that you, along with the vast majority of the rest of America, are suffering from perverted tastes and palettes due to many years of eating the "great American diet" (also called the SAD or Standard American Diet). Take courage! You CAN, and we believe you WILL overcome this... be patient with your taste buds, and remember they need a little time to adapt to a new "fitness" regimen too. God bless you!
Addendum+:
We have already stated (I think) that we are not here to be the "diet police" or the "exercise police" or any other kind of watch-dog health-police over you. We assume you have joined this challenge because YOU want to be healthier and happier in the long-term. It is important to remember that our bodies will follow what our minds and mouths tell it to do... so grumbling and complaining about what you "can't" have or do (or simply focusing on the "cants") will harm your capacity to succeed in the end (we may occasionally need reminding of this too). THINK POSITIVE! SPEAK POSITIVE! BE POSITIVE! And remember that you will reap what you sow. You will get out of this program what you put into it. And therefore, we hope you will be strict with yourself in order to give God 100% (or even 110%) of your effort as we go along. This is for YOU, but more importantly, it is for Him. We cannot serve Him to our fullest capacity when our health is not the best it can be. It's only six weeks! You CAN do this!! Ok, let's go.......
[Please see footnotes.]
Below you will have access to sample recipes that we have gathered together for your convenience that can be utilized in meal prep throughout the next several weeks and beyond [we have tried any marked with a heart <3]. Please keep in mind that, as with a great many things in life, adjustments must be made to fit our needs and ideals. Because we draw from online resources to make this program accessible to more of you, we often run into "almost there" recipes that look appealing. However, "almost there" is not quite "all there" and this means that you need to be aware that while we will be posting recipes below that are 100% "legal" (allowed or permissible) in the Sledgehammer, we may also post recipes that are not quite 100% legal. There may be recipes included herein that have ingredients -- or even entire components of a recipe (filling, topping, side dish) -- that need to be omitted or substituted for with permissible ingredients. The reason we have chosen to do this is twofold. First, we simply don't have time in our own busy lives to copy and paste recipes and notate them to suit every individual participant or their needs and goals for this program. Secondly, it encourages YOU to actively participate in "ingredient reading" (and label reading), to show you just how prevalent some ingredients are in our modern culture, and then allows you to experiment and tweak recipes to suit your own tastes and preferences. It is very important that you take note of which column of the diet plan sheet you are aiming for, and the "no-no" items that you will be abstaining from.
Please use caution when utilizing pre-packaged items in your Sledgehammer meal prep. Some ingredients in pre-packaged items (such as canned goods, condiments, and shelf-stable dried goods) may obviously be bad, but that there may be other items which are hidden under labels like "natural flavoring" (includes fungus, wheat, corn, or other), "citric acid" (made from GMO black mold), et cetera, that appear innocent but may actually include a vast array of forbidden "fruits" (ingredients) that we are supposed to be avoiding. Key point is this, the simpler the ingredients in pre-packaged items that you can find, the better off you will be.
Lastly, as a gentle reminder, the Sledgehammer is called a "challenge" for a reason. We know it's not going to be easy, if it were, it would not be a challenge... if it were, it would likely not be of such potential benefit to your health and wellbeing. It is highly likely that you, along with the vast majority of the rest of America, are suffering from perverted tastes and palettes due to many years of eating the "great American diet" (also called the SAD or Standard American Diet). Take courage! You CAN, and we believe you WILL overcome this... be patient with your taste buds, and remember they need a little time to adapt to a new "fitness" regimen too. God bless you!
Addendum+:
We have already stated (I think) that we are not here to be the "diet police" or the "exercise police" or any other kind of watch-dog health-police over you. We assume you have joined this challenge because YOU want to be healthier and happier in the long-term. It is important to remember that our bodies will follow what our minds and mouths tell it to do... so grumbling and complaining about what you "can't" have or do (or simply focusing on the "cants") will harm your capacity to succeed in the end (we may occasionally need reminding of this too). THINK POSITIVE! SPEAK POSITIVE! BE POSITIVE! And remember that you will reap what you sow. You will get out of this program what you put into it. And therefore, we hope you will be strict with yourself in order to give God 100% (or even 110%) of your effort as we go along. This is for YOU, but more importantly, it is for Him. We cannot serve Him to our fullest capacity when our health is not the best it can be. It's only six weeks! You CAN do this!! Ok, let's go.......
[Please see footnotes.]
Recipes
The recipes section is still under construction.... please check back soon!
SPECIAL NOTE: We HIGHLY recommend using a bit of sea salt and other herbs or spices to bring flavor into your recipes, rather than the following.
SPECIAL NOTE: We HIGHLY recommend using a bit of sea salt and other herbs or spices to bring flavor into your recipes, rather than the following.
- SOUP BROTH OR STOCK -- Does your recipe call for broth or stock but you either don't have any on hand, or you're trying to avoid some of the ingredients that are in virtually every commercial product on the market (natural flavor, sugar or sweetener, mushrooms, yeast, dairy, meat, citric acid, MSG, gluten, corn, soy). It is perfectly possible to make a soup or stew without store bought broth or stock.
When substituting water for a typical broth or stock base, it may be beneficial to up the aromatics like onion, carrot, and celery by about 20-30% to make up for the aromatics that are usually present in a basic broth or stock, but it may not be necessary. Additionally, a good rule of thumb is to use 1/4 to 3/4 teaspoons of unrefined sea salt for every 1 cup of water (this amount may need adjusting based on whether the recipe calls for other pre-salted ingredients, or if you are simply trying to reduce your sodium intake).
Generally, it is best to avoid salting a soup or stew until it is nearly at the end of the cooking process, then salt to taste accordingly. Salting too early in can reduce the perceived flavor of the salt used and increase the overall sodium content making it greater than necessary for a rich flavor to shine through. Also, adding salt too early can cause other ingredients to fail to cook properly, such as beans which can remain hard when cooked through with salt. - SOY SAUCE, MISO, TEMPEH -- SHOCKER!! We just found out that soy sauces, as well as tempeh and miso (other soy products), while they are "cultured" foods, are made with ingredients that are forbidden. We aren't sure why sister O'Neil utilized these ingredients in the permissible lists, but we feel it is important for you to be aware that these foods may not be truly free from mycotoxins (fungus or mold toxins), wheat, or the like (the same holds true for soy sauce substitutes such as coconut aminos, Braggs Liquid Aminos, tamari, et cetera).
ONE LAST NOTE BEFORE GETTING TO THE GOOD STUFF
If you are finding yourself getting hungry -- or feel simply RAVENOUS -- or just RUN DOWN -- you may be suffering as a result of one or more of the following:
If you are finding yourself getting hungry -- or feel simply RAVENOUS -- or just RUN DOWN -- you may be suffering as a result of one or more of the following:
- Dehydration: Be sure to get half of your bodyweight in ounces of water, daily, at minimum, no substitutes. (e.g.: If you weigh 100 lbs, you would need 50 ounces of water, or more.)
- Lack of Nutrients: Ensure you are consuming plenty of differents varieties of the permissible foods from every category (veggies, permissible fruits, nuts, permissible grains if using any, seeds, beans). You need a "rainbow" of colors, and as much FRESH and raw veggies as you can eat to ensure you are getting plenty of vitamins, minerals, and other phytochemicals in your diet these next six weeks. You might also consider taking a whole-food vitamin and mineral supplement (but beware of filler ingredients).
- Insufficient Caloric Intake: This is a cleanse, and with that comes the omission of certain foods. If we are accustomed to eating certain things that we must now omit, we may not be getting enough calories to make up for it. Be aware of which food options will help to give you more calories (if you are trying to lose weight you can also take note of the things you might cut back on). This is a helpful place to find information about this and more: https://vegfaqs.com/the-50-highest-calorie-vegan-foods-per-serving/
Click on images below to follow recipe links (please let us know if you have trouble with any of the links here).
Burgers, Meats & Other Fillings
Salads
Noodles
Soups & Stews
Chips & Crackers
Wraps (Tortillas) & "Breads"
Broth, Milk, Etc.
Dips, Dressings, Sauces,
Seasonings & Spreads
Coconut-Cashew "Sour Cream" (1.5 c Thai brand unsweetened Coconut milk, from carton; 1 c. raw cashews; 2.5-4 Tbs lemon juice, to taste; 1/2 tsp sea salt. Blend until creamy. Chill 2 hours before serving.)
Herbs, Tinctures & Other
Our Personal Creations for Inspiration
& "Legal" Grocery Store Finds
+ LEGAL DISCLAIMER
Information on this site is provided for educational purposes only, it has not been evaluated by the FDA, and is not meant to substitute for the advice provided by your own physician or other medical professional. The results reported may not necessarily occur in all individuals. Any information provided herein is not intended to diagnose, treat, cure or prevent any disease. The Great Escape Massage & Wellness Center LLC assumes no responsibility for the improper use of and self-diagnosis and/or treatment using any information, services or products that may be provided. Contents herein are provided on an “as is” basis, and The Great Escape Massage & Wellness Center LLC makes no representations or warranties of any kind with respect to this site or its contents. Except as specifically stated on this site, neither The Great Escape Massage & Wellness Center LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this site, the information it provides, or the products listed for sale, purchase or use. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties.
Information on this site is provided for educational purposes only, it has not been evaluated by the FDA, and is not meant to substitute for the advice provided by your own physician or other medical professional. The results reported may not necessarily occur in all individuals. Any information provided herein is not intended to diagnose, treat, cure or prevent any disease. The Great Escape Massage & Wellness Center LLC assumes no responsibility for the improper use of and self-diagnosis and/or treatment using any information, services or products that may be provided. Contents herein are provided on an “as is” basis, and The Great Escape Massage & Wellness Center LLC makes no representations or warranties of any kind with respect to this site or its contents. Except as specifically stated on this site, neither The Great Escape Massage & Wellness Center LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this site, the information it provides, or the products listed for sale, purchase or use. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties.
