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Are You Ready for Summer? Join This 4-Week Challenge to Reboot Your Health Before Memorial Day

By Thea Banjac April 27, 2023 Health and Fitness

Spring is a season of renewal and rejuvenation, and that goes for your body and your health as well! If you are feeling sluggish, inflamed, swollen, or just plain crappy right now, join me for a 4-week challenge that will lead us right into Memorial Day and set us up for a happier, healthier summer! Who doesn’t want that?!

For optimal results, find a friend to join you for the next 4 weeks. The 4-week challenge will begin May 1st and will run through May 28th – finishing up just in time for Memorial Day on May 29th!

Note: Save this article or print it so that you have the challenge ready for you on May 1st!

Follow These Rules for 4 Weeks and Watch Your Health Transform

Rule #1: Don’t Eat Any Foods That Have More Than 5 Ingredients on the Label

Basically, this would mean limiting processed and packaged foods in general.

I understand that there may be some packaged products out there that contain more than 5 ingredients and would still be considered healthy options, but for simplicity, THIS IS THE RULE that I want you to follow!

Yes, this probably rules out 95% of breads… SORRY! If you really want bread – make your own!

You can still eat whole, unprocessed grains like quinoa, brown rice, polenta, and steel-cut oatmeal.

Rule #2: Eliminate All Added Sugar

It’s important to know what is in your food, so read the labels. If it contains sugar (coconut sugar, powdered sugar, cane sugar, ANY FORM OF SUGAR) – don’t eat it during this 4-week challenge! (I will allow 1 exception… which is to eat 1 ounce of dark chocolate per day that is at least 70% cacao as a treat).

If you REALLY want to sweeten something, use a small amount of stevia, honey, or pure maple syrup to sweeten it yourself. Honey and maple syrup will raise your blood sugar just as much as sugar, but at least they have some beneficial vitamins and antioxidants.

Rule #3: Limit the Oils You Consume

Consume only the following oils: extra virgin olive oil, avocado oil, coconut oil, or butter. No other oils.

Rule #4: Eliminate All Soda and Any Other Sweetened Drinks

  • Keep it simple and just drink water, coffee (without sweetener), or unsweetened tea. YOU WILL SURVIVE!
  • When in doubt, if it tastes sweet, don’t drink it (this means no Crystal Light packets, no Mio water flavoring, etc.).
  • Try adding a squeeze of lemon or lime to your water along with some fresh mint for a refreshing, tasty drink.

Rule #5: Limit Alcohol Intake

Limit yourself to 1 glass (that means 1 serving) of alcohol per week. If you don’t think just one glass is worth it, then skip it altogether.

Rule #6: Salad Rules!

If you’re going out to eat… SKIP the bread/chips and start with a SALAD!

Rule #7: Don’t Forget to Move

Track your steps. Get at least 7,000 steps per day! If you currently get less than 5,000 steps per day, build up to 7,000 over the course of 1-2 weeks.

Going a Step Further

If you’re ready to take it a step FURTHER … you can join in on the advanced plan! This means:

  • NO flours except almond flour or coconut flour – no bread, pasta, crackers, etc. unless they are made with almond or coconut flour.
  • Cut out all sweeteners (including honey, maple syrup, etc.) AND all artificial sweeteners (Stevia, Splenda, Truvia, sugar alcohols, etc.).

Meal Plan

Healthy Snacks

I advise sticking to 3 balanced meals per day, but if you are in need of a snack, here are some ideas:

  • Hummus and veggies
  • Hummus and almonds (sounds weird, but it’s delicious!)
  • Homemade guacamole and veggies
  • Hard boiled egg(s)
  • Plain Greek yogurt topped with berries and nuts
  • Protein shake

Breakfast Ideas

Lunch and Dinner Ideas

Is this the PERFECT diet plan? No. Everyone is different, and a perfect diet doesn’t exist!

Is this diet plan going to solve all of your health problems? No! But it will move you in the right direction!

Are each of these rules foundational practices that you should do if you want to get healthier? Yes!!! If you haven’t mastered these foundational practices, then this challenge is most definitely a great place for you to start.

I don’t know about you, but I consider Memorial Day to be the kickoff to summer! Let’s kick off the summer feeling refreshed, rejuvenated, and healthy!

Email me at if you’d like to join me starting on May 1st for an advanced 7-day functional medicine detox.

Let’s Have a Conversation:

Are you going to join in for the 4-week challenge? Which of the 7 main rules do you already follow? Which might be a challenge for you? Have you ever done a 4-week challenge before?

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what kind of salad dressing is suggested

Thea Banjac

I suggest making your own with olive oil, vinegar, and herbs and spices! However, if you want to purchase a store bought dressing, I suggest “Primal Kitchen” brand!

Shaggy Maggie

Two month experiment to omit added sugar foods (not fruit, but pastries, ice cream, foods with sugar in the list of ingrediants). Seems my joints have rejuvenated…Getting out of bed is SO much easier, for example. Plus my energy level is really terrific… Will keep it up. Not so hard considering the big payoff. Still a bit skeptical, as it seems so simple.

Thea Banjac

Wow Maggie, that is terrific to hear! It’s not always that simple for people, but sometimes just getting rid of the added sugars can make that much of a difference! I’m glad that has helped you.


Oh oh. I can do some but I need equal in my coffee & water flavor. Maybe I’ll gradually cut back :)

Thea Banjac

Hi Maxie! Do the best that you can! I think gradually cutting back on the equal and water flavoring is a great place to start :)


What the heck is Memorial Day? Jen 🇦🇺

Vanya Drumchiyska

Hi Jen,
It’s a US national holiday. If you don’t live in the US, you may disregard the reference to Memorial day and simply do the health challenge from May 1st to 28th. The two are unrelated.
Thank you for reading and commenting!

Jan Borgman

I’m in! Alcohol is my detriment

The Author

Thea Banjac helps women with chronic conditions lose weight, rebalance their bodies, and regain control of their health. She combines functional medicine lab testing with personalized wellness protocols to target root cause contributors of each client’s unique condition. Schedule a free consultation at or join her 12 Weeks to Well program to begin taking back control of your health today.

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