{"id":4758,"date":"2019-03-13T10:00:25","date_gmt":"2019-03-13T16:00:25","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=4758"},"modified":"2022-12-27T11:42:30","modified_gmt":"2022-12-27T18:42:30","slug":"kristies-10-day-body-solution-the-plan","status":"publish","type":"post","link":"http:\/\/thebellyfitclub.com\/wordpress\/kristies-10-day-body-solution-the-plan\/","title":{"rendered":"Kristie’s 10-Day Body Solution | The Plan"},"content":{"rendered":"
[vc_row][vc_column][vc_column_text]Welcome to your 10-Day Body Boost Plan! \ud83d\ude42 I’m super excited to start this program with you because I know how much it’s going to change your life!<\/span><\/p>\n

Everything you need to begin is below<\/span><\/p>\n

    \n
  1. Your Meal Plan<\/span><\/a><\/li>\n<\/ol>\n

    T I P S <\/span><\/p>\n

      \n
    1.  I\u2019d like you to you pick one day this week to completely fast for 28 hours. Don\u2019t worry, I\u2019ll be there to help you. TIP: Choose your busiest day of the week to completely fast.<\/em><\/span><\/li>\n
    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.<\/span><\/li>\n<\/ol>\n

      What you can eat: <\/span><\/strong><\/span><\/p>\n

      These foods boost detox pathways, reduce inflammation, improve gut function, and balance blood sugar.<\/span><\/p>\n

      ALL Vegetables<\/span><\/p>\n

      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 <\/span><\/p>\n

      Starchy vegetables: beets, carrots<\/span><\/p>\n

      Sea vegetables e.g. arame, dulse, kombu, nori, wakame<\/span><\/p>\n

      Herbs and Spices<\/span><\/p>\n

      Herbs e.g. basil, chives, cilantro, curry leaves, dill, lemongrass, mint, oregano, parsley, sage, rosemary, thyme<\/span><\/p>\n

      Spices e.g. cayenne pepper, chili powder, cinnamon, coriander, cumin, fenugreek seeds, ginger, mustard seeds, onion powder, paprika, turmeric<\/span><\/p>\n

      Fruits \u2013 in moderation, low-sugar fruits only like <\/span>berries, green apples, grapefruit, lemons and limes<\/span><\/span><\/p>\n

      Proteins<\/span><\/p>\n

      Serving size 4-6 ounces<\/span><\/p>\n

      Where possible, use sustainably raised, grass-fed, or organic<\/span><\/p>\n

      Meat \u2013 lean and grass-fed, e.g. beef, grass- or pasture-raised beef jerky (with no nitrates)<\/span><\/p>\n

      Fish and seafood \u2013 wild, e.g. bass, cod, herring, salmon, sardines, snapper, (skip tuna as it has too much mercury), salmon jerky<\/span><\/p>\n

      Poultry \u2013 organic, skinless, e.g. chicken, turkey, natural turkey jerky<\/span><\/p>\n

      Eggs \u2013 omega-3<\/span><\/p>\n

      Fermented soy products \u2013 non-GMO, e.g. tofu and tempeh<\/span><\/p>\n

      Beans or Legumes<\/span><\/p>\n

      Beans, lentils, split peas, etc.<\/span><\/p>\n

      Nuts and Seeds<\/span><\/p>\n

      Nuts, raw, e.g. almonds, Brazil nuts, cashews, macadamia nuts, pecans, pine nuts, walnuts<\/span><\/p>\n

      Nut butters, raw if possible e.g. almond butter, cashew butter, macadamia nut butter, walnut butter<\/span><\/p>\n

      Almond meal<\/span><\/p>\n

      Seeds, raw, e.g. chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds<\/span><\/p>\n

      Tahini \/ sesame seed paste<\/span><\/p>\n

      Unrefined Oils and Fats<\/span><\/p>\n

      Extra virgin olive oil<\/span><\/p>\n

      Avocado oil, flax oil, walnut oil<\/span><\/p>\n

      Extra virgin coconut butter \/ coconut oil<\/span><\/p>\n

      Grape seed oil, for high heat cooking<\/span><\/p>\n

      Sesame oil, for flavoring<\/span><\/p>\n

      Nuts and avocados<\/span><\/p>\n

      Other Foods<\/span><\/p>\n

      Canned full fat coconut milk, unsweetened hemp milk, unsweetened almond milk<\/span><\/p>\n

      Capers, canned or jarred Kalamata olives<\/span><\/p>\n

      Broth (low-sodium), mustard, tamari (low-sodium, gluten-free), kimchi, salt, black peppercorns, vinegar (apple cider vinegar, balsamic vinegar)<\/span><\/p>\n

      Beverages<\/span><\/p>\n

      Keep hydrated<\/span><\/p>\n

      Fresh filtered water \u2013 drink at least 8 glasses a day and 2 glasses before you eat<\/span><\/p>\n

      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<\/span><\/p>\n

      Foods to avoid <\/span><\/strong><\/span><\/p>\n

      Sugary\/Sweet Foods<\/span><\/p>\n

      All sugar products including sugar, agave, honey, molasses, etc.<\/span><\/p>\n

      Liquid sugar calories in sweet drinks \u2013 soda, sports drinks, sweetened teas and coffees, energy drinks, fruit drinks, and hundreds of other sugary drinks<\/span><\/p>\n

      Fruit juice<\/span><\/p>\n

      High fructose corn syrup HFCS<\/span><\/p>\n

      Foods containing sugars<\/span><\/p>\n

      Artificial sweeteners and sugar substitutes<\/span><\/p>\n

      Gluten<\/span><\/p>\n

      Found in wheat, rye, barley, spelt, kamut, triticale, and oats<\/span><\/p>\n

      All Grains<\/span><\/p>\n

      Including gluten-free grains<\/span><\/p>\n

      Including breads, bagels, flours, pastas, cereals, and snacks, even gluten-free ones<\/span><\/p>\n

      Dairy<\/span><\/p>\n

      Milk, yogurt, cheese, butter, cream<\/span><\/p>\n

      Casein (found in non-dairy products)<\/span><\/p>\n

      Processed Foods<\/span><\/p>\n

      All processed and factory-made foods<\/span><\/p>\n

      Chemicals, preservatives, additives<\/span><\/p>\n

      Artificial sweeteners<\/span><\/p>\n

      High-fructose corn syrup<\/span><\/p>\n

      Hydrogenated fats<\/span><\/p>\n

      Monosodium glutamate MSG \u2013 including anything with the word \u201cglutamate\u201d 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 \u201chydrolyzed\u201d, protease, anything \u201cenzyme modified\u201d, anything containing \u201cenzymes\u201d, umami, carrageenan, bouillon and broth, stock, any \u201cflavors\u201d or \u201cflavoring\u201d, maltodextrin, barley malt, malt extract, natural seasonings<\/span><\/p>\n

      Refined oils<\/span><\/p>\n

      All refined and processed vegetable oils<\/span><\/p>\n

      g. corn oil, soybean oil, canola oil, sunflower oil<\/span><\/p>\n

      Note that extra virgin oils and fats are okay<\/span><\/p>\n

      Alcohol<\/span><\/p>\n

      Any type \u2013 it\u2019s just sugar in a different form<\/span><\/p>\n

      Caffeine<\/span><\/p>\n

      Coffee<\/span><\/p>\n

      Soft drinks and energy drinks<\/span><\/p>\n

      Other stimulants and sedatives<\/span><\/p>\n

      If you are on regular medication, don\u2019t stop taking it without an okay from your doctor<\/span><\/p>\n

      This isn\u2019t 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.<\/span><\/p>\n

      As you follow the program, you\u2019ll 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.<\/span><\/p>\n

      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\u2019ve been hooked on. <\/span><\/p>\n

      Here’s to a better body,<\/span><\/p>\n

      \"\"<\/span>[\/vc_column_text][\/vc_column][\/vc_row]\n<\/section>","protected":false},"excerpt":{"rendered":"

      [vc_row][vc_column][vc_column_text]Welcome to your 10-Day Body Boost Plan! \ud83d\ude42 I’m super excited to start this program with you because I know how much it’s going to change your life! […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[41],"tags":[],"_links":{"self":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/4758"}],"collection":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/comments?post=4758"}],"version-history":[{"count":20,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/4758\/revisions"}],"predecessor-version":[{"id":7112,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/4758\/revisions\/7112"}],"wp:attachment":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=4758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=4758"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=4758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}