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NEW YEAR, NEW Body Project - Transformation Challenge Camille Durante www.NutritionWorksRI.com
NEW YEAR, NEW Body Project - Transformation
Challenge
Camille Durante www.NutritionWorksRI.com
Disclaimer
Here’s all the fun legal stuff my lawyer says I have to put in here. This program is for information purposes only. The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. Rather, as nutritional and exercise guide this is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle.
As such, the information should be used in conjunction with the guidance and care of your physician. You must consult your physician before beginning this program as you would with any exercise program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using this product from Fit 2 The Core / NutritionWorks you are agreeing to accept full responsibility for your actions.
By utilizing the nutritional guidance and exercise strategies contained herein, you recognize that despite all precautions on the part of Camille Durante or other staff or trainers of Fit 2 The Core/ NutritionWorks. There are risks of injury or illness which can occur with any program and you assume such risks and waive, relinquish and release any claim which you may have against Camille Durante or other staff or trainers of Fit 2 The Core/ NutritionWorks or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
*IMPORTANT: Again, more fun things from my lawyer: This program is copyrighted and to copy, share, or reproduce is in violation of the law and prosecution will be enforced.
Welcome to the New Year New Body Project! I’m VERY excited to have you as a part of this challenge! Thenextsixweeksaregoingtobealife-changingjourneyfilledwithnewexperiencesandself-discovery.Thischallengewascreatedtohelpyoureachyourgoalswithintention.Byfollowingthisplan,youwillboostyourmetabolism,eliminatesugarcravings,&ridyourbodyofunwantedfat!Thebenefitsofthiseatingstrategystretchfarbeyondfatloss,however.You’llbeeatingaLOTofdeliciousrecipesthatareloadedwithenergy-boosting,nutritious,andhealingproperties.Here’saquicksnapshotofsomeoftheotherbenefits:
v Naturallybalancebloodsugarandhelpseliminatecravings v Supportshormoneproductionandrebalancing v Improvesbrainhealthandhelpprotectagainstdementiaandotherdisorders v Improvesmemoryandclearbrainfog v Improvesdigestion v Increasesenergylevels v Improvesfertility v Improvesqualityofsleep v Decreasesanxietyandmoodswings
I’mveryexcitedandgratefultobeapartofyourjourneytobetterhealthandfitness.I’mheretohelpandansweranyquestions,nomatterhowbigorsmall.IwantyoutohavetheBESTpossibleexperienceandgettheBESTpossibleresults,sopleasereachoutifyouhaveanyquestionsorconcerns.Thanksagainfortrustinginusandjoiningusforthenextsixweeks!Sincerely,Camille Durante
Weknowthisisimportanttoyou…otherwiseyouwouldn’tbehere.Makesuretofollowtheseguidelinestogetthemostbenefityoucanfromthisprogram.1. MakesuretoreadthisENTIREmanualbefore
startingTheNewYearNewYouTransformationChallenge.Itisfilledwithourbesttips&trickstokeepyouontherightpath.
2. FilloutyourGoalSheet***HomeworkAssignment:
Onceyoudetermineyourgoal,emailusatnutritionworksri@gmail.comorbringitinittousbythisWednesday1/30/19.
3. Makesuretojoinourshhhh….topsecretFacebookgroupFit2TheCore/NutritionWorksPrivateGroup.Ifyouarenotpartofourgroupalreadypleaseemailusatnutritionworksri@gmail.com
4. PrintoutGroceryListWeek#1.Takeitwithyouwhenyougofoodshopping.DO
NOTWAITuntilMondaytogetthisdone.MealpreppingstartsonSaturdayorSunday;sodon’tleavethistothelastminute.Makesuretoreviewthemealplanandusethefoodexchangesheettoswapoutanyfoodsthatyouwish.
5. Choose5affirmationsthatreallyresonatewithyou.
Affirmationsareshortandpowerfulstatementsthatcandrasticallyaffectyour“subconscious”toattractsuccessandimprovedifferentareasinyourlife.Thismaysoundalittlefrou-frou,butgiveitatry…itcanbeVERYempowering.
Hereareafewexamples,butfeelfreetocreateyourowntomakethemmorepersonal.Saythefollowingaffirmationsout-loudandnoticehowyoufeelafterwardsJWerecommendstartingandendingyourdaywithaffirmations(andsaythemthroughouttheday).
P Today,Ichoosetohonormybody,mybeauty,andmystrength.P Iamincompletecontrolofmylife,whatIeat,whatIdo,andhowIfeel.P IalreadyhavethepowertorealizeanygoalIsetmymindto.P IhavenofearoffailureandIamdrawnandcommittedtosuccess.P Iamastrong,confident,andunstoppablewoman.
6. IfyouhavequestionsorneedusforANYTHING,callus!That’swhatwearehere
for.Weareheretomakethisprogramassuccessfulasyouwantittobe.Call,textoremailusanytime-andwemeanthat.Jnutritionworksri@gmail.com401.490.2137
Let’s Get Started!
First…the Basics Overthenext42-days,you’llbeeatingareal,whole-foodsbasedmealplan.Ifitcomesoutofabox,you’reprobablynotgoingtofinditonthegrocerylist.Greatnutritionisthefoundationofgreatresults.Yourmainfocusisgoingtobeoneatinghigh-qualityprotein,healthyfat,nutrientdensegreens,andrealfruitsandvegetables.Processedfoodsladenwithchemicals,artificialcoloringsandpreservativesareNOTonthisplan.Otherthingsyouwon’tfindhere:addedsugarslikehighfructosecornsyrup,inflammation-causinggrains(likewhitebreadorotherbakedgoods),andmostdairy.Inflammationistherootofalldiseaseinthebody.That’swhytheoverallgoalofthischallengeistofeedyourbodywithnutrientrichfoodstohelpreduceinflammationsoyourbodycanhealandrestoreitself.Asyourbodybeginstobalanceout,you’llnoticeincreasedenergy,betterqualityofsleep,betterdigestion,andincreasedfatloss.IamVERYexcitedaboutthenext42-days,becausewhatyouwillbelearningcanliterallychangetherestofyourlife.
Powerful Protein: “Whenlifegivesyoulemons,askforsomethinghigherinprotein.”–AnonymousSimplyput,wewouldn’texistwithoutprotein.Proteinplaysaleadroleinnearlyeveryfunctioninyourbody.
It’spartofeverycellinyourbody,andisusedtohelpbuildmuscle,organs,andothertissues.It’salsoimportantforbrainhealthandtohelpmakeenzymes,hormones,andothernecessarychemicals.Notonlythat,eatingtherightamountofproteinwillhelptoboostyourmetabolismandkeepyourweightincheck.AND….proteincanalsohelpyouavoidgainingunwantedweightinthefirstplace.Thisisbecausewhenyou’reeatingenoughprotein,you’llfeelfullforalongerperiodoftime,andhavelessofanurgetoeatjunkfood.Infact,studieshaveshownthatwhenwomeneataround30%oftheirdietfromprotein,theyeat441fewercaloriesperday.Forthischallenge,that’swhatyou’llbedoing-you’llbeeatingabout30%ofyourcaloriesfromprotein–whichisidealforfat-lossandmaintainingleanmusclemass.You’llbeeatinghigh-qualityproteinslikegrass-fedmeats,wildfish,andfree-rangepoultry.Ifyou’rethinkingthateatinglikethismaystarttogetexpensive….itreallydoesn’thaveto!Alotoftimesyoucanfinditemsonsale-justbuyinbulkandfreezethem!Also-besureyoucheckoutlocalfarmsandfarmersmarkets.Trytheseplacestoshop:WholeFoodsMarket-GardenCityCenterTraderJoe’sRt2WarwickShaw’sMarketChapelHillBJ’sWholesaleClubJohnstonPriceRiteRt2WarwickRt6JohnstonCheckouthttp://www.farmfreshri.org/-justbuyinbulkandfreezethem!Mostofthetime,you’llbeabletogetamuchbetterdealbecauseyou’rebuyingdirectfromthesource.Notonlythat,butit’salwaysgreattosupportourlocalcommunityJMakesuretoreadthe“PersonalizingYourPlan”sectioninthismanualfordetailsonhowtoadjustthesenumbersbasedonyourindividualneeds.
The Not-So-Sweet Truth About Sugar...
Addedsugars(sugarsthatdon’toccurnaturallyinthefoodsyouareeating)canbeabsolutelydetrimentaltoyourhealth.
We’vealreadytalkedabouthowinflammationistherootofalldiseaseinthebody…
I’mtakingaboutdiseaseslikecancer,diabetes,Alzheimer’s,digestivedisorders,arthritis,andthelistgoesonandon.
ConsumingahighamountofrefinedsugarsisaLEADINGcauseofinflammationinyourbody.
Didyouknowthatsodaandothersugarydrinksarethe#1sourceofcaloriesintheAmericandiet!?
Hereareafewnot-so-sweetfactsaboutsugar:
v Largeamountsofsugarwillsuppressyourimmunesystem.(Imaginehowyourimmunesystemssuffersifyou’reeatingprocessedsugarseverymeal.)
v SugarsuppressesthereleaseofHGH(HumanGrowthHormone)inthebody.
v Sugarswillraiseyourinsulinlevels-whichovertimecanleadtoawholehostofdiseases.
v Sugarshaveamassivenegativeeffectonenergylevelsthroughouttheday.v Impactsyourhormonesandyourabilitytodealwithstress.
ArtificialsugarslikeSplendaandAspartamearenobetterforyou,either.Theyhavebeenproventohavecountlessnegativeeffectsinyourbodyandespeciallyinyourbrain.
SugarinitselfisNOTbad.Infact,weneedacertainamountofittoevensurviveandbeabletothinkstraight.Theproblemreallystemsfromthequickriseinourbloodsugarlevelswhenweconsumelargeamountssugaronaregularbasis.Whenyoueathealthycarbs-likeasweetpotatooranapple,you’realsoeatingthefiberthatcomesalongwithit.Digestionissloweddown,soeventhoughyou’reeatingsugar,yourbloodsugarlevelsdonotraiseasfast.Yourbodycaneasilyhandleit.
IfyoudrinkaCoke,there’snofiberoranythingtoslowdownthedigestiveprocess,andyourbloodsugarlevelsspiketounnaturalhighs.So-forthischallenge,we’regoingtokeepitclosetonature.We’regoingtostayawayfromALLwhiteandrefinedsugar,high-fructosecornsyrup,andartificialsweeteners.Acceptablesubstitutes(inmoderation,ofcourse)arerawcoconutpalmsugar,rawlocalhoney,dates,andGreenLeafStevia.Thefirstthreeareslowtoraiseyourbloodsugarlevels,sothey’reokinsmallamounts.GreenLeafSteviaisamuchlessprocessedformofSteviaanddoesnothaveanimpactonyourbloodsugarlevels.Ithasbeenaroundforcenturies.It’sabout30-40timessweeterthanregularsugar…somakesureyouonlyusethesmallestamount!Remember-thisisaLIFESTYLEapproach,notafaddiet.Idon’twantyoufeelingdeprivedinanyway-soit’sallaboutfindinghealthieralternativestowhatyou’realreadyeating!J The Skinny on Fat… Wehearitallthetime-fatisBADforyou!Drinkskimmilkinsteadofwhole.Getfat-freeyogurtinsteadoffull-fat.Haveaneggwhiteomelet.Butisthisreallythebestadvice?Herearetherealfactsaboutfat…It’simportanttounderstandthateatingfatdoesnotmakeusfat.Ifyou’relookingfortheshadycriminaltoblame-looknofurtherthantheprocessedcarbs,sugar,andHFCSthatfindtheirwayintoalmosteverythingweeat.Plainandsimple:eatingSUGARmakesusfat.Nowit’sdefinitelyimportanttonotovereatonyourhealthyfats,astoomuchofanythingwillhaveanimpactonyourwaistline.Pleasekeepinmindthatthekeywordishealthyfats.
Healthyfatsincludethingslikeoliveoil,avocado,nutsandseeds,grass-fedbutterandghee,animalfats(duck,beef,pork),Omega3’s(foundinfish),etc.The“bad”kindsoffatyouwanttostayawayfromaretransfats.Mosttransfatsthatpeopleeathavebeencookedupinalaboratorykitchenwherescientists“hydrogenate”certainoilssotheyhavealongershelflife.TransfatsarefoundinaLOTofpackagedfoods-likebakedgoods,donuts,piecrusts,cookies,crackers,margarine,andalotoffriedfoods.Basically,lookatyourlabels-andifyouseeanythinglabeled“partiallyhydrogenated”or“hydrogenated”getridofitfast.Inadditiontotransfats,youalsowanttostayawayfromrefinedoilsthattendtobehighinOmega6’s(whichthrowofftheidealOmega-3toOmega-6balance)likepeanutoil,canolaoil,vegetableoil,soybeanoil,andcornoil.NowthatyouknowwhatkindsoffatNOTtoeat,let’stalkaboutwhytherightkindsoffatareGREATforyourbody.Healthyfatsareincredibleforyourbody.Theyareimportantfor:
v Makinghormonesv Brainhealthv Energylevelsv Supportingyourthyroidv Strengtheningyourbonesv Strengtheningyourimmunesystemv ReducingyourriskforCancerv Andthelistgoeson….
How much Water should I drink? “Ifthereismagiconthisplanet,itiscontainedinwater”–LaurenEiselyStayinghydratedisoneoftheBESTwaysyoucanpossiblytakecareofyourbody.Waterisessentialforeverysinglecellinourbodytofunctionatitshighestlevel.
Waterhelpsincreaseyourenergylevels,promoteweightloss,flushouttoxins,improvethequalityofyourskin,improvedigestion,canhelprelievejointpain,andcanevenhelprelieveheadaches!Yourbodyisabout60%water…andjustasmall2%decreasecansignificantlyimpairperformanceandthewayyoufeel.YourgoalforthischallengeistodrinkatLEASThalfofyourbodyweightinounceseachday.Example:Ifyouweigh150pounds,youshouldbedrinkingaminimumof75ouncesofwatereachday.
Personalizing Your Plan: Menandwomenmetabolizefooddifferently.Notonlythat,butourdailyenergyrequirementsvaryquitesubstantially.TohelpyougettheBESTresults,you’llneedtoadjustyourmealplanaccordingtowhatyourbodyneeds.ProteinServingSizesforMen&WomenWomen:4oz–6ozMen:6oz–8ozStarchyCarbohydrateConsiderations:Women:keepplanasisMen:ADD½cupofstarchwhenitcallsforitinthemealplanateachserving(thisincludesitemslikesweetpotato,quinoa,etc.(seeSwapGuideforthecompletelist.)HealthyFatConsiderations:Women:keepplanasisMen:ADDabout3Tbsp.or¼cupPERDAYtotheplanIfyouneedhelpwiththis,simplyreachout.Mygoalistomakethisplanassimpleaspossibletofollow,soifyouhaveanyquestions,justletmeknow!
The First 2 Days of Your Challenge: Yourfirsttwodaysarescheduled“detoxdays.”Thesedaysaredesignedtocleanseyourlivertoallowyourbodytoprocessthefoodsyoueatmoreeasilyandefficiently.Nopills,drugs,orjuices…justlotsoffreshvegetables,fruit,waterandminimalprotein.Dependingonwhatyou’vebeeneatinglately,youmayexperienceheadachesandsomefatigueinthebeginning.Justmakesureyoudrinkplentyofwatersoyoucontinuetoflushoutthetoxins,andyou’llmakeitthrough.AfterWednesday,youshouldbefeelingarenewedsenseofenergy!NOCAFFEINEisallowedondetoxdays,andpleaselimitover-the-counterdrugslikeAdvilorTylenol.Allprescribedmedicationsshouldstillbetaken.
House Rules!
Caffeine: Caffeineisastimulantthatwillincreaseyourstresshormones.Whenstresshormonesgoup,insulinalsogoesup.Now-therearedefinitelybenefitstodrinkingcaffeine,sowejustneedtofindahealthybalance.Limitcaffeineto5servingsperweekMAX(andneverafter1pm.)Ondaysyouhavecaffeine,makesureyoudrinkanextraglassofwater.***Forcreamer,usecoconutmilk.Nosugarunlessit’s1tsp.orlessofcoconutsugarorrawhoney.Organiccoffee&greenteaareyourbestoptionsforcaffeine. Alcohol, Sugary Juices & Soda: LiquidcaloriescanaddupFAST.Notonlythat,they’reloadedwithsugarthatwillspikeyourinsulin.Itplacesaheavyloadonyourbodytodetoxifyfromit(whichittheexactoppositeofwhatwe’retryingtododuringthischallenge.)
Forthenextfourweeks,you’llbesteeringclearofanythingotherthanwater,thedrinkrecipesinyourmealplan,oranoccasionalcoffeeorgreentea.Ifyou’regoingtoindulgeononeofthesedrinksduringyourcheatmeals,makesureit’sonly1-2servingsmaximumperweek. Sleep to Peak: Over40%ofussufferfromchroniclackofsleep!Lackofsleepisassociatedwithimpairedmemory,slowedspeech,lackofambition,andwillleadtoimbalancedhormonesinyourbodycausingweightgainandchronicfatigue.Duringthischallenge(andingeneral)aimfor6-8hoursofuninterruptedsleep. Always Be Prepared: “Ifyoukeepgoodfoodinthefridge,youwilleatgoodfood.”~ErickMcAdams.Thisgoesforyourpantry,too.It’ssimple,easytofollowandisthemainpremisebehindprettymucheveryprogramandchallengewerunatFit2TheCore/NutritionWorks.Beingpreparedwillmeanthedifferencebetweensuccessandfailureduringthischallenge!Setyourselfupforsuccessbycleaningoutyourpantryfromtemptationsandreplacingthemwithhealthy,deliciousoptions.Go Organic as much as Possible: BelowisEWG’supdated“DirtyDozenListandClean15List”.Thiswilloutlinethefruitsandvegetablesthathavethehighestlevelsofpesticides,herbicides,andfungicidesonthem.Trytopurchaseasmanyorganicallygrownfoodsasyoucanfromthe“dirty”list.The“Clean15”isthelistoffoodsthatarelikelytohavefewerchemicals.Otherthanthislist,agoodruleofthumbistochooseorganicwhenyou’regoingtoeattheskinsuchasgrapes,pears,cucumbers,etc.
Get rid of EVERY temptation and all of the junk
Youneedtomakeyourkitchenyour“safehaven.”.ThrowitALLoutordonateit.IfyouhavefamilyorchildrenandyouHAVEtokeepotherfoodsinthehouse,keepallofthe“non-approved”foodsinthere.Thatway,youwon’tbetemptedasmuch.But…itwouldbeevenmoreamazingifyouhadyourentirefamilyonthisplan!
Get rid of ALL products with hydrogenated or partially hydrogenated oils or high fructose corn syrup (HFCS).
YouwillbeSHOCKEDathowmanyfoodsyouhavepurchasedthatcontainoneorbothoftheseingredients.
Thisincludescrackers,cookies,sugarcereals,microwavepopcorn,cerealbars,chips,pretzels,condiments&dressings,fat-freesnacks,andmanyothers.Nearlyeverythingwitha“shelf-life”fallsunderthiscategory.
ONLY purchase the foods on your “Weekly Grocery List.” DONOTsuccumbtoanytemptationswhileyouareatthestore.Itrytoeatanapplerightbeforeanytripstothegrocerystoretohelpfightofftheurgetothrowsomethingrandomintothecart.
De-Stress Your Life: It’stimetofocusonYOUforthenextsixweeks.Here’sagreatruleofthumbtohelp:Ifit’sNOTgoingtohelpyougrow,contribute,orreachyourpersonalgoals,thenit’sprobablywastingyourtime.Allofthat“extrastuff”=stress.Stressincreasescortisolinyourbodyandthatequalsmorebodyfat.Notonlythat,ittakesawaythemostvaluableresourcewhichwehave,ourtime.Guardyourtimelikeyourlifedependsonit,becauseitdoes. Toss the Margarine: Justgetridofit.MargarinesmellsSOhorribleafteralloftheprocessingthatitneedstobechemicallydeodorizedsopeoplewillbeabletoeatit.It’salsoprocessedwithapetroleumsolvent.Tossit. Measure Your Food: Measuringisextraimportantifportioncontrolisanissueforyou.Whenyoustartdoingthisregularly,you’llsoonbeabletoestimatethecorrectservingsizesjustbylookingatit.Thisisaveryeye-openingexercise! Grass-Fed, Organic & Wild: Thelivingconditions(whetherornottheanimalswereraisedincongestedfeedlots,givenantibioticsandhormones,whattheyarefed,etc.)allplayamajorroleintheamountofnutritionthatispassedalongtouswhenweeatprotein.It’struethatyou’llpayalittlebitextraforthequality,butitisdefinitelyworthitinmyopinion.Plus…you’llbesavingmoneyduringthischallengebecauseyouwon’thaveanyfoodthatgoestowaste,soitwillhelpbalanceoutthecost.
Ifyou’reinterestedinlearningmore,checkoutthisgreatarticleaboutgrass-fedmeatvs.grain-fedraised:chriskresser.com/why-grass-fed-trumps-grain-fed/ Don’t have time to cook? There are a few days each week that require you to cook.
The meals are quick and easy and typically have a very fast cleanup, however we all run short on time once in a while.
If you know you won’t have the time to prepare the meal that day, then try your best to prepare it ahead of time and refrigerate/freeze it.
That’s all part of developing new habits and prepping for the week.
HOWEVER…for the times that you truly run short on time and need to find something healthy in a pinch, then we have a few great options for you.
1. Good Ole Faithful: Salad & Protein (Tuna, Chicken, Turkey, etc.)
P ALWAYS have ready-to-go homemade salad dressing in the house P ALWAYS have fresh pre-washed lettuce mix and veggies in the fridge to throw
together a salad in a pinch. P The Turkey Burgers always make a great go-to meal! You will have extra, so freeze
or refrigerate them for times where you don’t have the chance to prepare a meal.
2. In a Jiffy Back-Up Plan: Protein with Steamed Veggies
P You should always keep “back-up” pre-made chicken, canned tuna, frozen turkey burgers on hand for emergency situation.
P Also- keep frozen vegetables on hand. They are really easy to throw in the microwave and heat up with your protein.
P Pair your protein up with your veg and you are good to go!
Grab & GO Choices: Here’syourback-upplan..justincase!Vinaigrette:Cindy’s Kitchen (found at Whole Foods).IliketheirPear Vinaigrette,Lemon Shallot and Rosemary & Roasted Garlic Vinaigrette the best. Breakfast:
• Lovin’ Oats Oatmeal • Protein Shake + ½ fruit • Greek Yogurt and berries
Snacks:
• Apple & 1 TB Almond Butter • Lox salmon with sliced tomato (a few capers – optional) • 4 oz. Sliced Applegate Turkey roll-ups with ½ sliced bell pepper (red, yellow, green) • Greek Yogurt & Fresh Berries (blueberries, raspberries, blackberries, strawberries)
Desserts:• Coco-Roon Macaroons (Whole Foods, Amazon.com)• Hail Mary products (Whole Foods, Fresh Market) • Chia Pods (Publix, Fresh Market) • Lara Bars or RX Bars (GNC, Amazon – Chocolate Chip Cookie Dough is my favorite!)
How to Handle Your Cheat Meals: Inanutshell,don’tdoanythingthatyouwillregret.Cheatmealsareawayofnotfeelingdeprivedfromanyofyourabsolutefavoritefoods.Theyalsohaveapositiveimpactonyourhormonelevelswhenthey’replannedintoyourweeklyschedule(likethischallenge).Agreatquotetorememberis“Youwillneverouttrainabaddiet.”YoudoNOTwanttoruinallofyourhardworkandpreparationinasinglecheatmeal.So,feelfreetoindulgealittlebit…butmakesureNOTtogooverboard.
Supplements & Swaps: Tohelpmaximizeyourresultsandfillinanygaps,youmaywishtoswaporsupplementwiththefollowing:1. ProteinPowder:Foryoursmoothiesinthemorning,youwillneedagood-quality
proteinpowder.Thiswillhelpyoumeetyourproteinrequirementsforthedaysimplyandquickly!Lookforonethatcontains5ingredientsorlessandhasabout20-25gramsofproteinperserving.Grass-fedwheyproteinisthe“goldstandard”ofpowdersandisthemostabsorbable.IrecommendJarrow’sWheyProein,orGardenOfLifeRawProtein.
2. SwitchtoPinkHimalayanRockSaltorSeaSalt.Himalayansalthasmoreminerals
andtraceelementsthanalmosteveryothersalt.It’salsoaverypureandunprocessedproduct.Tablesaltischemicallyproduced,bleached,andmaycontainanti-cakingagents,MSG,andevenaluminum!BenGreenfieldsays“Refinedtablesaltispoisonoustothebodyandisresponsible,ingreatpart,totheonsetofmanyterriblediseasesincludingthyroidandmetabolicdysfunction.”Sodiumisanimportantelectrolyte,soHimalayanPinkorSeaSaltsaretheperfectwaystogethighqualitysaltinyourdiet!
3. Probiotics–Didyouknowthatupto70%ofyourimmunesystemresidesinyourgut?Probioticswillhelptorestorebalancebacktoyourdigestivesystem-andoverallboostyourimmunesystem.Thebacteriainyourbodyoutnumberyourcellsbymorethan10to1.Rememberthegoodbacteriahelptokeepyouincheck-theyhelptofightagainstthe“bad”bacteria,virusesandotherpathogens.It’sreallyimportanttogivethesegoodbacteriaanextrahand,becausetoxins,chemicals,andanyantibioticsweareexposedtowillkilloffthesemicroscopicwarriors.Probioticsarebesttaken30minutesbeforefoodonanemptystomach.
4. HomemadeBoneBroth.Thiswillhelpbalancethevitaminsandmineralsinyour
bodyinthemostincredibleway.Brothisamazingforhealingandpromotingahealthydigestivetract,reducingjointpainandinflammation,andpromotinghairandnailgrowth.(anditcanactuallyhelpwithcellulite-becauseithelpsmaintaintheintegrityofthecellwalls!)
Drinking1cupofbonebrothperdaycanhaveincredibleeffectsonthebody.Hereisagrearesourceifyou’reinterestedintryingitout:http://nourishedkitchen.com/bone-broth/
5. Omega3’s(FishOil)–Togiveyouaquickbreakdown:Omega3’sreduceinflammationinthebody,increaseyourabilitytoburnfat,strengthenyourimmunesystem,improvecirculation,improvegoodcholesterol,andthelistgoesonandon.SinceOmega3’sare“EFA’s,”thatmeansthatyourbodyisNOTcapableofproducingthemonitsown,andyouMUSTconsumeyourOmega3’sfromanoutsidedietarysource.
6. Rhodiola–Ifyouliveahigh-stresslife,thismayjustbethebestthingyou’vereadall
day.Thissupplementhelpssupportadrenalglandsandprotectyourbodyagainststress.It’salsousedtohelpcombatfatigue,boostmemory,andincreaseworkcapacitytoimproveproductivity.
7. Magnesium:Anotheroneofmygo-torecommendationstohelpcombatstress.It’snotonlygreatforstress,butit’sanimportantmineralthat’srequiredformorethan700biochemicalreactionsinyourbody!
Additional Swap Options…
v Exchangeaproteinforaproteinv Carbohydratefora
carbohydrate
v Healthyfatforafatv Fruitforafruitv Vegetableforavegetable
Non-StarchyVeggies(NSV’s) Artichoke Artichokehearts Asparagus Beets Brusselssprouts Broccoli Cabbage Carrots Cauliflower
Celery Cucumber Eggplant Greens(noiceberg) Heartsofpalm Jicama Leeks Mushrooms Okra
Onions Peppers Radishes Sprouts Squash(summer) Swisschard Tomato Turnips Zucchini
CommonStarchyVeggies: AcornSquash ButternutSquash Parsnip
Pumpkin Quinoa SpaghettiSquash
SweetPotatoes WinterSquash Yams
Lower-MedSugarFruits: Apple Apricots Berries(anykind)
Cantaloupe Grapefruit Honeydew
Peaches Pear Nectarine
Higher-SugarFruits: Banana Cherries Grapes
Mango Plums Oranges
Kiwi Pineapple Tangerine
ProteinSwaps:TurkeyChicken
FishEggs
PorkLeanBeef
Copyright 2019 Fit 2 The Core/NutritionWorks 2019 New Year, New Body Project
FatSwaps:ExtraVirginOliveOil,1tsp.CoconutOil,1tsp.Saladdressing,1tsp.Avocado(1/4avocado)
LargeBlackolives(8)Bacon,1slice(limitedquantities)NutButters,1½tsp.
Have Fun & Stick to the Plan! Inordertogetthebestresultsandthemostoutofthistransformationchallenge,youhavetosticktotheplan!Trustinthejourneyitself,andtakeitonedayatatime. We’realwaysheretohelpifyouneedanything.Neverhesitatetoreachout-that’swhatwe’reherefor. CommittedtoYourSuccess,CamilleDurante1237BOaklawnAveCranston,[email protected]
