13 Mar

Kristie’s 10-Day Body Solution | The Plan

Welcome to your 10-Day Body Boost Plan! 🙂 I’m super excited to start this program with you because I know how much it’s going to change your life!

Everything you need to begin is below

  1. Your 10-Day Calendar
  2. Your Grocery List and Meal Plan

T I P S

  1.  I’d like you to you pick one day this week to completely fast for 28 hours. Don’t worry, I’ll be there to help you. TIP: Choose your busiest day of the week to completely fast.
  2. You will follow the 16/6/3 RULE! Make a note each day of the time the last meal was eaten. You will eat 16 hours after the last meal and 6 hours after your first meal always end 3 hours before bed.

What you can eat: 

These foods boost detox pathways, reduce inflammation, improve gut function, and balance blood sugar.

Vegetables

Nonstarchy vegetables e.g. artichokes, arugula, asparagus, bean sprouts, beet greens, bell peppers, bok choy, broccoli, broccoli rabe, Brussels sprouts, cabbage, cauliflower, celery, collards/collard greens, cucumber, daikon radish, dandelion greens, dark green leafy vegetables, eggplant, endive, fennel, garlic, green beans, hearts of palm, kale, leeks, lettuces, mixed greens, mushrooms, mustard greens, napa cabbage, onion, peppers (all types), radicchio, radishes, romaine, scallions/green onions, shallots, snap beans, snow peas, spinach, summer squash, Swiss chard, tomatoes, turnip greens, watercress, zucchini 

OR 7.2 GREEN CAPS

Starchy vegetables: beets, carrots

Sea vegetables e.g. arame, dulse, kombu, nori, wakame

Herbs and Spices

Herbs e.g. basil, chives, cilantro, curry leaves, dill, lemongrass, mint, oregano, parsley, sage, rosemary, thyme

Spices e.g. cayenne pepper, chili powder, cinnamon, coriander, cumin, fenugreek seeds, ginger, mustard seeds, onion powder, paprika, turmeric

Fruits – in moderation, low-sugar fruits only like berries, green apples, grapefruit, lemons and limes

Proteins

Serving size 4-6 ounces

Where possible, use sustainably raised, grass-fed, or organic

Meat – lean and grass-fed, e.g. beef, grass- or pasture-raised beef jerky (with no nitrates)

Fish and seafood – wild, e.g. bass, cod, herring, salmon, sardines, snapper, (skip tuna as it has too much mercury), salmon jerky

Poultry – organic, skinless, e.g. chicken, turkey, natural turkey jerky

Eggs – omega-3

Fermented soy products – non-GMO, e.g. tofu and tempeh

7.2 Protien Shake 

Beans or Legumes

Beans, lentils, split peas, etc.

Nuts and Seeds

Nuts, raw, e.g. almonds, Brazil nuts, cashews, macadamia nuts, pecans, pine nuts, walnuts

Nut butters, raw if possible e.g. almond butter, cashew butter, macadamia nut butter, walnut butter

Almond meal

Seeds, raw, e.g. chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds

Tahini / sesame seed paste

Unrefined Oils and Fats

Extra virgin olive oil

Avocado oil, flax oil, walnut oil

Extra virgin coconut butter / coconut oil

Grape seed oil, for high heat cooking

Sesame oil, for flavoring

Nuts and avocados

Other Foods

Canned full fat coconut milk, unsweetened hemp milk, unsweetened almond milk

Capers, canned or jarred Kalamata olives

Broth (low-sodium), mustard, tamari (low-sodium, gluten-free), kimchi, salt, black peppercorns, vinegar (apple cider vinegar, balsamic vinegar)

Beverages

Keep hydrated

Fresh filtered water – drink at least 8 glasses a day and 2 glasses before you eat

You can also drink hot water with a squeeze of lemon or noncaffeinated herbal teas (hot or iced) such as Yogi tea, Mighty Leaf tea, or Tazo throughout the day

Foods to avoid 

Sugary/Sweet Foods

All sugar products including sugar, agave, honey, molasses, etc.

Liquid sugar calories in sweet drinks – soda, sports drinks, sweetened teas and coffees, energy drinks, fruit drinks, and hundreds of other sugary drinks

Fruit juice

High fructose corn syrup HFCS

Foods containing sugars

Artificial sweeteners and sugar substitutes

Gluten

Found in wheat, rye, barley, spelt, kamut, triticale, and oats

All Grains

Including gluten-free grains

Including breads, bagels, flours, pastas, cereals, and snacks, even gluten-free ones

Dairy

Milk, yogurt, cheese, butter, cream

Casein (found in non-dairy products)

Processed Foods

All processed and factory-made foods

Chemicals, preservatives, additives

Artificial sweeteners

High-fructose corn syrup

Hydrogenated fats

Monosodium glutamate MSG – including anything with the word “glutamate” in it, gelatin, hydrolyzed vegetable protein (HVP), textured protein, hydrolyzed plant protein (HPP), yeast extract, glutamate, autolyzed plant protein, yeast food or nutrient, glutamic acid, autolyzed yeast, vegetable protein extract, anything “hydrolyzed”, protease, anything “enzyme modified”, anything containing “enzymes”, umami, carrageenan, bouillon and broth, stock, any “flavors” or “flavoring”, maltodextrin, barley malt, malt extract, natural seasonings

Refined oils

All refined and processed vegetable oils

g. corn oil, soybean oil, canola oil, sunflower oil

Note that extra virgin oils and fats are okay

Alcohol

Any type – it’s just sugar in a different form

Caffeine

Coffee

Soft drinks and energy drinks

Other stimulants and sedatives

If you are on regular medication, don’t stop taking it without an okay from your doctor

This isn’t food but influences eating: Media overload, the incessant overexposure to phones, texting, the Internet, social media, and television that stresses our nervous system and often shapes our eating behavior and preferences.

As you follow the program, you’ll come to understand how the ways you eat, move, relax, live, and think can quickly create either an environment of healing or an environment of toxicity within your body, and set the stage for weight gain or weight loss.

To keep it simple, focus on whole foods that are free of wheat, dairy, sugar, and chemicles. Have you downloaded your book yet? This will be great guide for you and it’s loaded with delicious recipes that are all approved for this program. The last thing I want is for you to feel overwhelmed. We all know that foods that spike blood sugar are biologically addictive. In order to break free from addictive substances and reprogram your biology, you need to detox from the drug like foods and beverages you’ve been hooked on. 

Here’s to a better body,

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