*Lose weight
*Reduce body fat
*Improve athletic performance
*Increase energy levels
*Reverse chronic diseases
*Feel better
*Be happier
If so, my suggestion to you is to commit to adopting a healthy diet in 2015. But what exactly is a healthy diet? Through various media sources we are constantly bombarded with so much inaccurate and sometimes even harmful information (i.e. putting butter in coffee is good for you), that it can be hard to sift the bullshit from the bullcrap.
If you are serious about making healthy dietary changes, here is a FREE 6-week plan for you to follow. Each week you will incorporate new changes, while maintaining changes made in previous weeks. If you already eat pretty well, feel free to jump in at week 3 or 4. If you are a cold turkey kind of person there is absolutely nothing wrong with jumping all the way to week 6. Following this type of eating style combined with regular exercise is the golden ticket to health, wellness, and peak athletic performance!
Week 1:
*Do not eat any fast food.
*Drink a glass of water when you wake up, with every meal, and in between meals.
TIP: Don't skip meals. Aim for 3 meals + 3 snacks per day.
*Do not eat any fast food.
*Drink a glass of water when you wake up, with every meal, and in between meals.
TIP: Don't skip meals. Aim for 3 meals + 3 snacks per day.
Week 2:
*Do not eat any fried foods or added oils.
*Eat AT LEAST 3 pieces of fruit per day. The more, the better.
TIP: Oil is not a health food. Avoid adding oil to cooking - use vegetable broth or water instead. All oils are 100% fat and have been stripped of many of the healthful benefits of the whole food that they originated from.
*Do not eat any fried foods or added oils.
*Eat AT LEAST 3 pieces of fruit per day. The more, the better.
TIP: Oil is not a health food. Avoid adding oil to cooking - use vegetable broth or water instead. All oils are 100% fat and have been stripped of many of the healthful benefits of the whole food that they originated from.
Week 3:
*Do not eat any dairy (this includes milk, yogurt, ice cream, & cheese).
*Do not eat any dairy (this includes milk, yogurt, ice cream, & cheese).
*Consume some form of leafy greens every single day (spinach, kale, bok choy, etc). This may be as a salad, in a smoothie, or as a side - it doesn't matter just get your greens!
TIP: In addition to greens, consume as many veggies as possible.
TIP: In addition to greens, consume as many veggies as possible.
Week 4:
*Do not consume any added sugars (this includes sodas, table sugar, syrups, & agave nectar).
*Start consuming 2 Tbsp ground flaxseed per day for essential fatty acids.
TIP: The more colors you have on your plate, the more nutrients you are consuming.
*Do not consume any added sugars (this includes sodas, table sugar, syrups, & agave nectar).
*Start consuming 2 Tbsp ground flaxseed per day for essential fatty acids.
TIP: The more colors you have on your plate, the more nutrients you are consuming.
Week 5:
*Do not eat any processed foods. This is tough, but necessary.
*Do not eat any processed foods. This is tough, but necessary.
*Start consuming grains in whole-grain form only (oats, brown/black rice, barley, bulgur, quinoa, millet, teff, amaranth, etc). Use these grains as side dishes & as the base for grain salads.
TIP: Prepare large bulk meals ahead of time so it's easy to pack lunches for work and reheat leftovers for dinner during the busy week days.
TIP: Prepare large bulk meals ahead of time so it's easy to pack lunches for work and reheat leftovers for dinner during the busy week days.
Week 6:
*Do not consume any animal products.
*Do not consume any animal products.
*Construct your diet on fruits, veggies, whole grains, beans, legumes, nuts, & seeds.
TIP: Listen to your body - eat when you are hungry and stop when you are satisfied. Visit NutritionFacts.org for the newest most up-to-date nutrition information!
TIP: Listen to your body - eat when you are hungry and stop when you are satisfied. Visit NutritionFacts.org for the newest most up-to-date nutrition information!
To give you some extra inspiration to make these changes, here are a few cooking demos that show you how to make some yummy grain salads and a couple tasty treats for after dinner or anytime.
2015 is your year to transform your diet, your body, and your health! Set goals and commit to working hard. Always think positively and do not let anyone or anything stop you from getting where you want to go. When you put your mind to something there is nothing that you can't achieve.
Acai Bowl
Banana Ice Cream
Asian Quinoa Slaw
Fiesta Salad To-Go
2015 is your year to transform your diet, your body, and your health! Set goals and commit to working hard. Always think positively and do not let anyone or anything stop you from getting where you want to go. When you put your mind to something there is nothing that you can't achieve.
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