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
T I P S
- 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.
- 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.
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
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
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
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
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
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)
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
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
High fructose corn syrup HFCS
Foods containing sugars
Artificial sweeteners and sugar substitutes
Found in wheat, rye, barley, spelt, kamut, triticale, and oats
Including gluten-free grains
Including breads, bagels, flours, pastas, cereals, and snacks, even gluten-free ones
Milk, yogurt, cheese, butter, cream
Casein (found in non-dairy products)
All processed and factory-made foods
Chemicals, preservatives, additives
High-fructose corn syrup
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
All refined and processed vegetable oils
g. corn oil, soybean oil, canola oil, sunflower oil
Note that extra virgin oils and fats are okay
Any type – it’s just sugar in a different form
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,