We would like to ask you to join our mission by taking the 10 Days of Real Food pledge. Over 9,000 people all the way from Austin to Australia have signed up so far! Check out the blog post with their feedback to see how much the 10-day pledge has impacted their lives. As you’ve probably noticed, this website is about our family taking the 100 Days of Real Food pledge. If all four of us did it for 100 days, I am convinced that absolutely anyone can do it for only 10 days. And what harm is there in trying?
On the other hand, if you feel the need to ease into things then check out our weekly “real food” mini-pledge series or our list of suggested pledge alternatives on the rules page. These may help you get ready for the 10-day pledge or simply help you make some general changes for the better. However, if you want a true wake up call to just how pervasive processed foods are in everyday life, we believe there is no substitute for the 10-day pledge! We promise that your new-found perspective will be worth the effort.
Benefits of Taking the 10-Day Pledge
Upon completing your goal we predict you will gain the following:
- A first-hand, eye opening experience of how to identify the real food in our processed food world.
- At least one improved health benefit such as having more energy, losing weight, improving regularity, or just feeling healthier overall.
- The realization that some of those pre-packaged processed “food-like substances” don’t even taste that good compared to real food.
- The opportunity to teach your children (if you have them), by example, the healthiest way to eat and enjoy the food mother nature has given us.
- A congratulatory letter and complimentary gift – a silicone wristband debossed with “10 Days of Real Food” which you can wear to make sure all of your friends know what you accomplished!
- The ability to continue on with your life however you chose, but with the new knowledge of how and why to avoid processed foods. Hopefully your 10-day experience will convince you to consider making at least a few changes for life.
How to Take the 10-Day Pledge
- Review the rules that you must follow for the full 10 days. In case you need some more convincing you may also want to review 10 reasons to cut out processed food.
- Complete the form below including your start date. We recommend that you take at least a few days or longer to plan and prepare your kitchen with whole foods so you have enough to eat once your mission starts. Also, consider boxing away the stuff that might tempt you to break the rules – we want you to succeed!
- We also recommend that you spend a few moments reviewing our concise list of real food meal ideas (that link directly to recipes) on the Recipes and Resources page of this site.
- Don’t forget to update your facebook or twitter status to let your friends know that you are starting the 10 Days of Real Food pledge so they can provide you with support and accountability!
- Once you have completed your 10-day pledge visit the Real Food Graduates page to tell us about your experience. We want to know how it went, keep track of how many people have come this far, and be able to send you your free gift.
Hello,
I am planning to take the 10-day pledge!! I am excited about it! But I just cannot resist chocolate
Could you suggest some sweet snack that would not add many calories and good for health?
Thank You!
These are what got me through the 100-day pledge. I rolled them into little balls instead of a cake form: http://www.100daysofrealfood.com/2010/07/17/recipe-chocolate-torte-with-whipped-cream-and-chocolate-sauce/
Good luck!
Lisa
Fruits are always a good choice to eating something sweet. There’s nothing like a crunchy sweet apple!!!
We are organic veggie farmers up here in AK. You would think that we would have the ‘real food’ thing down, but we get so busy that it’s easy to cheat by ordering pizza because we are too tired to cook. I hope this motivates me to stick to what’s real!
I am excited about the 10 day challenge. I am praying that this will lead my family to a healthier lifestyle change in our eating habits.
I already signed up to take the 10 day challenge starting tomorrow, but I don’t have a Facebook of Twitter account. Can I just use my Yahoo! or maybe my blog to update friends?
Has anyone tried this and was also Gluten Free?
You can definitely do it gluten free. Check out http://deliciouslyorganic.net/ for gluten-free recipes.
I thought I had enough non-processed food for the pledge, but I found out I was wrong. Does it matter if I stop the pledge?
It is a personal challenge so it is up to you how you want to handle it!
I’m so excited I found this site. I read about you in Prevention and have been hooked ever since. Thank you so much for all of your information! I’m also half-way through “In Defense of Food” as per this site and it’s definitely eye-opening.
Question: I really want to do the 10 day pledge, but how do you handle eating out? I usually have to eat out at least once a week so I’m not sure what to do. I feel sure that the meat/chicken at restaurants isn’t organic/grass-fed. Suggestions?
Thanks!!
Check out this post for more info on eating out…and good luck! http://www.100daysofrealfood.com/2010/07/12/how-to-eat-whole-foods-at-restaurants/
[...] you feel that you have the will, but not the skill to do the 10 Days of Real Food pledge then here are some general lifestyle changes to consider [...]
I read on the website you can do this challenge for less than what one receives in food stamps as long as you have a garden to grow your own food (paraphrase). How can I reduce the cost if I do not have a garden, patio or porch to grow my own produce with my limited food stamp assistance?
A garden is not required. We did our budget challenge during the winter and the yield from our garden was very minimal. http://www.100daysofrealfood.com/category/100-days-of-real-food-on-a-budget/
I’m looking forward to this challenge! My husband, not so much but I think he will do fine. I’m starting to plan my meals and trying to finish up what we have left that is processed so we aren’t tempted come next week. I’m also going to be blogging about how my husband and I are doing and what we are eating. My blog is nichole1209.wordpress.com.
I am really interested in doing this challenge and am already making food changed for my family but I have a question. I love coffee!!! Can you or someone suggest alternative sweeteners to sugar?
I use maple syrup in my morning mocha and love it! You can also try honey or some of these homemade coffee creamers from Deliciously Organic: http://deliciouslyorganic.net/homemade-coffee-creamer/
i am all for this and i’m on my 4th day but i’ve already noticed that it’s starting to be a little bit expensive. i’m only 16 so my mom does the grocery shopping in the household so i’m not quite sure how far i’ll be able to get. any tips so i can help her save money? one last thing: i heard that it’s okay to eat non-organic produce in which you wouldn’t eat the skin (such as bananas). is this true? Thanks!
Here are some tips on eating “real food” on a budget (at the bottom): http://www.100daysofrealfood.com/2011/01/26/budget-day-100-victory/
Also, what you are referring to is the dirty dozen list, which can be found here: http://www.ewg.org/foodnews/summary/
Good luck!
[...] alike. So today, I am posting a recipe for a chocolate treat that is easy to make and fits the 10 Day Pledge Rules. I made up the recipe by adapting a graham cracker recipe I found in the comments following the [...]
I am starting the 10 day challenge tomorrow and I just put together my 10 day meal plan. It seems I will be consuming a lot of whole wheat flour over the next 10 days. I have been programmed to be nervous about flour and seeing all these meals with flour has me very anxious. Am I creating my meal plans wrong or is consuming whole wheat flour in every meal correct?
Some people like to go grain-free or gluten-free (which seems to be a recent trend), but not us! We eat what our ancestors have survived on for centuries and that includes whole-grains. Certainly feel free to substitute if that is your personal preference.
I am really looking forward to starting the 10 day challenge, and so is my 14 year old! My husband…well lets just say we are dragging him along for the ride and he will be kicking and screaming the entire way. And sadly my oldest daughter will not be far behind him. As for the youngest two; they are pretty easy going and they are used to me telling them they may have a piece of fruit or some carrot sticks, so I do not think they will find the food challenge to be very difficult. I think the biggest thing for them will be getting adjusted to the whole wheat flour for pancakes, tortillas, and cookies (I already make 100% whole wheat bread) and brown rice instead of white. My goal is to take this beyond the 10 days…at least for the kids and I…
What about oils? And mayonaise? I’m thinking of tuna salad and other veggie salads from a local co-op for lunch, and I know a lot of them have oils. Thanks!!
Here is a post on oils: http://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/
For mayo during the 10-day pledge you pretty much have to make your own (or skip it).
I just linked this post on my blog. I am hoping to get some of my readers on board. My blog is all about how to eat real, whole foods on a budget.
I’m lauching the 10 day challenge to employees where I work. Many don’t even want to attempt it because they will have to give up their ‘healthy’ heat-and-eat microwave lunches. What an eye-opener it is to find out how dependent people are on ‘fast’ foods. Anyway, I’m still going to pose the challenge to them and reward the people that make it through the 10 days. Love your web site and thanks for the inspiration. I’ll share the link to your blog with them so you can help me get them through it
Wondering how everyone handles going over to other people’s homes to eat during the 10 day challenge?
Just tell them you are taking an important pledge (just like some train for a marathon) and offer to bring your own food to make it easier for the host!
My husband and I are starting the 10 day pledge next week. I want time to prepare, so we don’t fall off the wagon. I hope we can stick to it. I have been reading all the inspirational posts from people with kids, but I don’t see anything from people with babies (I have a 4 month old). I am hoping I can do all the cooking/shopping at various locations (bakery, farmers market, etc.) with a little baby. I wanted to see if there was anyone out there who also has a baby and how well it worked for them.
I am excited to try this next week. But being a busy working mother of 3, what are some quick go to foods?? When I look in the cupboard, things have mnore then 5 ingrdients?
Check out my meal plans (which are on facebook) they detail what should be made in advance over the weekend for working parents: http://www.facebook.com/pages/The-100-Days-of-Real-Food-Pledge-Sign-up-for-the-10-day-pledge/111437015567316#!/pages/The-100-Days-of-Real-Food-Pledge-Sign-up-for-the-10-day-pledge/111437015567316?sk=app_190322544333196
Starting the pledge Monday and so excited. Can’t wait to eat and feel better. Can you recommend easy fart snacks since this is where I always fail??
Yes, check out this list…make some of the breads over the weekend and it will be super fast when you need them!
http://www.100daysofrealfood.com/real-food-resources/#snacks
We started 9/12/11 and it was my husband’s idea to do this for 30 days. There are certainly times which I have to remind him of that. And I don’t know what he’s complaining about, I do all of the cooking! Except for his camping trip with Boy scouts this past weekend… He made almost everything for that, and it was his idea to take “real” food! Ok well I sent him with your granola, banana bread, muffins and mac n cheese…
I did feel really bad for him when he came home so proud of his shopping trip for the food, because he bought dried fruit with condensed cane juice. Which to him sounded healthy, but I told him it broke the rules. But since he didn’t know prior, I offered the he take them anyway. He declined, but was not happy! I do love your site and all of the recipes. He LOVES the tortillas!
So glad to hear that it is going well so far and that everyone is on board at your house. Good luck with the rest of your pledge!
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I am taking this pledge for multiple reasons, including personal, able to give advice to the families I work with and their children and as a goal with my fiance. I will be doing it for the next 100 days – at the least the 10 but 100 is my goal- this includes over a vacation to Spain, my wedding, and honeymoon- wish me luck! I figure if I can stick through it for the next 100 days I can do it for the rest of my life (or a good bit of my life) easily!
[...] was the one who read several books, found the 100 Days of Real Food blog, and suggested we try the 10-day Pledge. We’ve been shopping at the farmers markets for a few months, but this was going to be a much [...]
We took this pledge and I knew the kids and I would be fine but I was worried about hubby. He did great and even loved a few of the dinners including the chicken enchilada cassarole. It has continued even and we are loving it!
[...] you are into taking steps towards cutting out processed food or refined ingredients try their 10 day pledge, (which I am going to attempt and will keep you posted when I do). I’m going to try the [...]
[...] That was the last refined sugar we’ll eat for a while. Today was our first day of the 10-day Real Food Pledge, and I’m happy to report that it went really well. I never felt deprived or [...]
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day 1 of 100: feeling great, but don’t get me wrong I had to fight some serious urges
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I am looking forward to the challenge. I have always cooked from scratch for over 30 years now….but, it is easy to slip in the wrong direction at times. My three daughters are now grown, and it makes my heart smile, as they too, all cook from scratch.
I have a rather large garden every summer/fall. I can and freeze as much as possible, what we don’t grow we purchase from the Amish to can or freeze.
I have had many health issues these last years. I hope to gain more energy through this. By taking the pledge I hope to be more focused and disciplined again.
I’ve got three months before my cholesterol numbers are reassessed, so I’ve got a great motivator and the 10 day challenge is a great place to start.
I am STUNNED! I did the 10 day challenge because my cholesterol was at 205 with LDL above 120. Not terrible, but my doctor was concerned enough to mention medication. I declined and did the 10 day challenge. On the 11th day, I donated blood because it’s a good thing to do and they give you your total cholesterol number. Ten days of real food (plus moderate exercise) took my total cholesterol from 205 to 167! I thought it would come down but I never imagined 38 points in just 10 days! Thank you so much for sharing your experience and this simply great way of living.
A few months ago I began moving toward “real food” for my family. At this point, most of the food we eat is “real,” but we do cheat at times, so I’m ready to dive in and go 100% real food for 10 days. I have learned so much about how far our society has moved away from real food. I can hardly walk into a regular grocery store anymore with their rows and rows of processed foods. I’ve also noticed that I no longer crave or want refined sugar. The thought of it makes me kind of sick.
This was really good. Tried it yesterday. Didn’t make the whipped cream, but the drink part was delicious!
Hi
I’m taking the 10 day pledge to eating “Real Foods.” I’m excited and can’t wait to get started! I already eat healthy but sometimes I have a sugar attack and need something sweet. This will be a fun and successful journey!
[...] Some quick links to 100 Days of Real Food: The Rules Why Cut Processed Food? Recipes and Resources Take the 10-Day Challenge [...]
This has been such a wonderful experience for us. The weekend before day 1 I cleaned out the entire pantry and got rid of any processed food for good! The kiddos loved this challenge. We will start our 100 days this Friday!!
Thank you for all the wonderful recipes, inspiration and insight. You are changing lives =)
When i was young we never eat processed food. I was raise in Haiti, we ate organic food , my mom used to cook everyday. So every single day we ate fresh food we had microwave but didn’t use because there was no left over. Now even i live in a different country , i have a family now i don’t cook everyday but i don’t use that much processed food , no white sugar, no pre-cook meal, no broth etc….. we eat lots of whole grain .My daughter love helping me in the kitchen. I try to eat as healthy as possible.
As a mom of two, and fan of trying to be healthier, I’m intrigued… BUT, how can I make this work if I’m allergic to about half the fruits and veggies that are raw (it doesn’t seem to matter if they’re organic or “normal”. I can’t swallow. I can cook them, but that’s not always possible.
And how do you pack lunch for an autistic son who only eats 2-3 foods (refuses real chicken… must be Tyson nuggest – yes, at 2 years old he’s brand specific).
As a mom of two, and fan of trying to be healthier, I’m intrigued… BUT, how can I make this work if I’m allergic to about half the fruits and veggies that are raw (it doesn’t seem to matter if they’re organic or “normal”. I can’t swallow. I can cook them, but that’s not always possible.
And how do you pack lunch for an autistic son who only eats 2-3 foods (refuses real chicken… must be Tyson nuggest – yes, at 2 years old he’s brand specific). Help!
Check out this post on picky kids…some extensive advice in the comments: http://www.100daysofrealfood.com/2011/09/09/real-food-tips-12-ways-to-deal-with-a-picky-eater/
Major diet coke addict here; I can only imagine what it’s doing to me/us. Any advice on this as we prepare to take the challenge?
Check out this post on beverages…also try sparkling water with lime (might take a few days to get used to the transition!): http://www.100daysofrealfood.com/2011/03/18/mini-pledge-week-2-beverages/
We used to be slaves to the pop too. I have 5 kids. What we did was buy a water cooler ($100) at Walmart. We refill the 2 jugs at a local water place. You could also do Culligan if you can afford it. They even deliver… At first we changed to Blue Sky or Hansens sodas, then to bubbly flavored water at Kroger. There is no sugar and it is not sweet. Just naturally flavored. Best things we ever changed! The cooler is a novelty and the kids love it!
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I signed up for the 10 day challenge. I have a couple of questions. My son is allergic to peanut butter. My husband is allergic to dairy and I don’t eat fish. I feel like i will be making three different meals. Any suggestions? My older son loves clif kid zbar are they ok? My younger son loves happy tot orgnaic superfoods. I give them to him for snack. Many kids in his class had go-gurts so I found these organic baby food pouches and told him they where go-gurts.
Instead of peanut butter you could use sunflower butter as an alternative. My daughter goes to a nut-free school and that’s what we use. Also, you can use unsweetened coconut or almond milk/yogurt instead of cow’s milk for your husband. Is there any reason you don’t eat fish? It is a great protein alternative and your pledge might be a good time to give it another chance! Also, I am pretty sure those clif zbars have more than 5 ingredients…check out the rules here: http://www.100daysofrealfood.com/real-food-defined-a-k-a-the-rules/