A L O V E R A PEAK NATURALS A 30 DAY DETOX, EXERCISE AND NUTRITION PLAN

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "A L O V E R A PEAK NATURALS A 30 DAY DETOX, EXERCISE AND NUTRITION PLAN"

Transcription

1 A L O V E R A PEAK NATURALS A 30 DAY DETOX, EXERCISE AND NUTRITION PLAN

2 WELCOME TO PEAKS NATURALS DETOX Congratulations! Whether you are just starting your detox journey or have decided to reignite your commitment to the process... Welcome. At Peak Naturals we strongly believe that focusing on your health is key to a full, well rounded and happy life. Detoxing is widely recommended by health practitioners worldwide and is vital in today s world where we inevitably come into contact with a myriad of toxins within our daily environment. The focus is to cleanse our body of these toxins by resting, cleaning and nourishing the body from the inside out. This is achieved by cleaning your blood, basically removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren t properly filtered and every cell in the body is adversely affected. 2

3 DETOX BENEFITS S E A B U C K T H O R N Resting the organs through fasting Stimulating the liver to drive toxins from the body Promoting elimination through the intestines, kidneys and skin Improving circulation of the blood Refuelling the body with healthy nutrients 3

4 THE DETOX CLEANSE Peak Naturals Detox Cleanse is packed full of fantastic nutrients to aide your body in expelling toxins and promoting the Livers and Kidneys capacity keep your body healthy and fully functioning. With 14 powerful, all active ingredients, it is the best aide to detox along with the following dietary and exercise plan. DETOXIFYING IS GREAT FOR LIMITING THE CHANCES OF: Unexplained fatigue Sluggish elimination Irritated skin Allergies Low-grade infections Puffy eye / bags under eyes Bloating Menstrual problems Mental confusion 4

5 NUTRITION There are many ways to Detoxify, using juice cleanses and vegan diets. However we at Peak Naturals propose a routine of a manageable Alkaline Diet. The theory is that the digestive process causes foods to become either alkaline or acidic, as measured by their ph levels. The results are sometimes counter-intuitive: dairy for example becomes highly acidic when digested while lemons become alkaline. An Alkaline Diet combined with light Core and circulatory promoting exercise such as Yoga will boost the affects of Peak Naturals Detox Cleanse and awaken you to a refreshed and cleansed body ready to take on the world! 5

6 DAILY BASICS BREAKFAST Detox Shake, a clean shake using unsweetened almond, rice or coconut milk. Tip: Add in a healthy serving of avocado for a rich and creamy texture LUNCH Prepare a hearty, solid meal from the Detox. Tip:Get the most out of it by including dark greens, healthy fats, and quality protein. DINNER Prepare a light meal from the Detox Tip: Starter-sized salads are great. 6

7 TIPS N TRICKS You will need to get savy about your shopping and focus on buying foods that are alkline. Drink plenty of water, we recommend at least 2 litres of water per day Remove or hide any food that you normally turn to for a fix. F E N N E L FOODS TO AVOID All of the below are extremely acid forming. To rebalance your body towards a more alkaline state you need to cut these items out of your diet. caffeine alcohol dairy produce meat sugar wheat and gluten 7

8 SHOPPING LIST We have provided a list on the next page that you can use as shopping guide. Also included are some of the top nutritional qualities of each item. Some quick handy alkaline foods Barley, millet, soya bean, avocado, berry, lime, mango carrot, garlic, butternut squash, almonds, coconut oil, and olive oil 8

9 ALKLINE FOODS Almonds & Almond Milk Calcium, Iron, Protine Kelp Vitamin C, Iron, Calcium Artichokes Vitamin C, Vitamin K, Folates Khorasan Wheat Iron, Protein Asparagus Vitamin A, Vitamin C, Iron Leeks Vitamin A, Vitamin C, Iron Aubergine Lemon Avocado & Avocado Oil Vitamin C, Vitamin A, Fibre Lentils Basil Vitamin A, Vitamin K, Calcium Lettuce Beetroot Vitamin A, Vitamin K, Callcium Lima Beans Broccoli Vitamin C, Vitamin A, Calcium Lime Brussels Sprouts Vitamin C, Vitamin A, Iron Millet Calcium, Iron, Protein Buckwheat Iron, Calcium, Protein Mint Vitamin A, Vitamin C, Calcium Cabbage Vitamin C, Vitamin A, Callcium Mung Beans Carrot Vitamin A, Vitamin C, Calcium Mustard Greens Vitamin A, Vitamin C, Calcium Cauliflower Navy Beans Calcium, Iron, Protein Celery Vitamin A, Vitamin C, Calcium New Potatoes Calcium, Iron, Vitamin C Chia Iron, Calcium, Vitamin A Okra Vitamin A, Vitamin C, Calcium Chives Vitamin A, Vitamin C Olive Oil Monounsaturated Fat, Polyunsaturated Fat Coriander Vitamin C, Calcuim, Iron Onion Vitamin C, Vitamin A, Iron Coconut Iron, Vitamin, Calcuim Pomegranate Vitamin C, Iron, Potassium Cucumber Vitamin C, Vitamin A, Calcium Pumpkin & Pumpkin Seeds Vitamin A, Vitamin C, Iron Cumin Iron, Calcium, Vitamin A Quinoa Calcium, Iron, Protein Flax Oil & Flax Seeds Iron, Calcium, Vitamin C Radish Ginger Potassium Red Beans Gluten Free Breads Slightly Alkaline Rhubarb Vitamin A, Vitamin C, Calcium Goat s Milk Calcium, Vitamin A, Vitamin C Sesame Seeds Calcium, Iron, Protein Grapefruit Soybeans Green Beans Spinach Vitamin A, Vitamin C, Iron Herbal Teas Kale (ginger tea, or chamomile tea) Vitamin A, Vitamin C, Calcuim Sprouts Squash Vitamin A, Vitamin C 9

10 A GOOD START This sample week incorporates nutritional meals based on the alkaline diet and accessible with the shopping list above as well as developing on an exercise regime to enhance the benefits of your lifestyle change without over exerting you. Monday YOGA STRETCHES 20 MINS Acai Smoothie Cauliflower and Peppercorn Soup Carrot noodles and Avocado dressing Tuesday CORE WORKOUT Spiced Overnight Oats Acai Smoothie Quinoa, Teff and Almond Bake Wednesday REST DAY Porridge Spanish Bean Salad Butterbean and Butternut Curry Thursday YOGA STRETCHES 20 MINS Acai Smoothie Avocado, Raspberry and Peashoot Salad w Lemon and Ginger dressin Lemon Pesto Salmon Friday REST DAY Chia Porridge w Berries Cumin Grain Tortillas w Morrocan Aubergine dip Roasted Vegetable Scewers w Garlic and Basil dressing Saturday CORE WORKOUT Pumpkin Pie Smoothie Savoy Cabbage Coleslaw w Pomegranate and Papaya Sweet Curry Butternut Squash Soup w Cilantro Creme Sunday REST DAY Muesli and Gingered Buckwheat w Figs and Cucumber Red and White Radish Salad w Fennel Spelt Fettucini, Green Beans and Peppers w Creamy Cannelini Bean Sauce 10

11 30 DAY DETOX PLAN Understanding your bodies needs will enable you to use this guide to complete a 30 day plan that suits you. Using the example week above and your shopping list, plan your meals weekly, ensuring you are stocked up on what you need for the fridge. You may find the mental focus hard and your determination slipping, so please post daily on our group and keep involved with other people also changing their lives. The Peak Naturals family is here to help. Not only do you have the benefit of our detox supplements but we also cater to mental health with our 5-HTP and Garcinia Cambogia, designed to increase serotonin and correct circadian rhythms. These ensure your body is performing to the best of its abilities and all your effort inspires the very best results! 11

12 YOUR MEAL AND EXCERCISE PLANNER WEEK 1 WEEK 2 WEEK 3 WEEK 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 12

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this. Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you

More information

Blood Sugar. Support Program Program. Support Program. Reshape. Your Life. IN10 Days. 1

Blood Sugar. Support Program Program. Support Program. Reshape. Your Life. IN10 Days.  1 Blood Blood Sugar Sugar Support Program Program Blood Sugar Support Program Reshape Your Life IN10 Days ar www.standardprocess.com/10-day-programs 1 2 BLOOD SUGAR Blood Blood Sugar Sugar Support Program

More information

trueformlife.com May/Jun Week 2 May/Jun Week 2 Monthly Membership Monthly Membership, Page 1

trueformlife.com May/Jun Week 2 May/Jun Week 2 Monthly Membership Monthly Membership, Page 1 Monthly Membership Monthly Membership, Page 1 May/Jun Notes What s going on this week!? Welcome to week #2 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy

More information

Digestive System SIX BASIC NUTRIENTS

Digestive System SIX BASIC NUTRIENTS Digestive System SIX BASIC NUTRIENTS 1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water SIX BASIC NUTRIENTS 3 types: 1. Sugar 2. Starch 3. Fiber - Lactose (milk), Fructose (fruit

More information

Welcome to our. AUTUMN menu.

Welcome to our. AUTUMN menu. Welcome to our AUTUMN menu POD.CO.Uk @PODLONDON HOT PODS GOAN LAMB MEATBALLS look out for our NEW hot pod EVERY 2 WEEKS mini reg lrg Thai green chicken curry 3.99 / 5.99 / 6.99 Thai red chicken curry 3.99

More information

Tea. The Detox Multi -Diet. 1/5 page

Tea. The Detox Multi -Diet. 1/5 page Tea The Detox Multi -Diet 1/5 page The Detox Multi-Diet Step 1 Vegetables Over the next 3 days you may begin consuming seedless vegetables. DO NOT CONSUME LEGUMES (any type of bean, chickpea, lentils or

More information

Vegetables, Fruits, Whole Grains, and Beans

Vegetables, Fruits, Whole Grains, and Beans Vegetables, Fruits, Session 2 Background Information Tips Goals Background Information Vegetables, Fruit, Why Are Vegetables and Fruits Important? Eating plenty of vegetables and fruits is a very important

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

List of Low Glycemic Foods

List of Low Glycemic Foods On this list the low glycemic carbs that are carb dense and would therefore have a high glycemic load have an asterik *after them. Don t eat more than 1 serving per meal and for most people no more than

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

NUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF PEACHES + GREEN V GF

NUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF PEACHES + GREEN V GF CALORIES SATURATED CARBS FIBRE SUGARS IRON SMOOTHIES THE NOTORIOUS G.R.E. V GF 88 1 0 0 76 18 4 9 3 303 73 1489 2 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN

More information

Anti-Inflammatory Diet

Anti-Inflammatory Diet Anti-Inflammatory Diet The following is a list of foods that are anti-inflammatory in nature. These are examples of foods that you should try to increase in your daily diet to be of benefit. There is no

More information

NUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF

NUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF CALORIES SATURATED CARBS FIBRE SUGARS IRON SMOOTHIES THE NOTORIOUS G.R.E. V GF 86 1 0 0 74 18 4 8 3 303 73 1214 2 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN

More information

Time for a Spring Clean up? The Importance of Cleansing and Detoxification By Julie Zepp Rutledge ND

Time for a Spring Clean up? The Importance of Cleansing and Detoxification By Julie Zepp Rutledge ND Time for a Spring Clean up? The Importance of Cleansing and Detoxification By Julie Zepp Rutledge ND Detoxification importance As a Naturopathic Doctor, one of my main goals in helping my patients work

More information

FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST

FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST H E A L T H Y G R O C E R Y G I R L. C O M / J O I N 7 - DAY FALL MEAL PLAN Happy Fall! Included is a 7 day meal plan,

More information

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.

alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber. Vegetable Amount Alfalfa, sprouted One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 Amaranth leaves One cup of amaranth leaves, cooked, boiled, drained with no

More information

21-Day Fat Loss Challenge DIET PLAN

21-Day Fat Loss Challenge DIET PLAN 21-Day Fat Loss Challenge DIET PLAN TABLE OF CONTENTS Introduction. 2 Approved Foods List. 3 Stage #1 Detox and Carb Cleanse (Days 1-8).6 Day 1 24-Hour Fast... 8 Day 2 Veggies... 9 Days 3, 4, 5....10 Days

More information

E95 Basic Food Panel

E95 Basic Food Panel AGS Updated: 6/11/11 - Crab, Sole, Trout 353 Moderate 580 441 Avoid 324 212 Moderate 502 488 Avoid 409 212 Moderate 358 26 Low

More information

This week s snacks: Please note we make custom juices to order so if you don t see a juice combo you like let us know!

This week s snacks: Please note we make custom juices to order so if you don t see a juice combo you like let us know! This week s snacks: Paleo Brownie Bites Sugar, Gluten, Grain and Dairy Free Made with Almond and Coconut Flour sweetened with local honey and pure maple syrup Paleo No Oat Granola Dried cranberries, sunflower

More information

21 Day Metabolic Accelerator Meal Guide

21 Day Metabolic Accelerator Meal Guide 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs + 1 2 cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice

More information

Nutritional Glossary. Index of Contents

Nutritional Glossary. Index of Contents Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.

More information

BETA PROGRAM GUIDE PHASE 1 DETOX

BETA PROGRAM GUIDE PHASE 1 DETOX BETA PROGRAM GUIDE PHASE 1 DETOX CONGRATULATIONS! You have taken an important step to take back control of your health and transform your body. You re going to begin with a 7-day detox, where you will

More information

Diabetes Eating Healthy

Diabetes Eating Healthy How do I manage my diabetes? Diabetes Eating Healthy It is important to control diabetes by living a healthy lifestyle. This includes: eating healthy remaining active watching your weight taking medication

More information

A1 - Early Morning. Lemon, native wild greens, spirulina, h2o

A1 - Early Morning. Lemon, native wild greens, spirulina, h2o A1 - Early Morning Lemon, native wild greens, spirulina, h2o Very High in Vitamin C / high in iron / High in Vitamin A / Vey high in Vitamin K/ High in Copper / No Cholesterol / Very low in Fat / : Spirulina

More information

When you have diabetes be careful about what you eat to help you control your blood sugar.

When you have diabetes be careful about what you eat to help you control your blood sugar. PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates

More information

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist ASFA/ISSA/NASM/ACE. San Francisco California, UNITED STATES

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist ASFA/ISSA/NASM/ACE. San Francisco California, UNITED STATES NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Type 2 diabetes, your body either resists the effects of insulin a hormone that regulates the movement of sugar into your cells or doesn't

More information

Juice Cleanse 2014. Why do a juice cleanse?

Juice Cleanse 2014. Why do a juice cleanse? Why do a juice cleanse? Our world has become a toxic place, not only from our environment but also through the food and substances we put in our body. These toxins enter our body, accumulate over time,

More information

Easy Ways to Eat More Fruits and Vegetables.

Easy Ways to Eat More Fruits and Vegetables. Easy Ways to Eat More Fruits and Vegetables. Eating your fruits and vegetables is a lot easier than you might think. Once cup-equivalent of most fruits and vegetables is the amount that would fit in a

More information

Lunch: Stir-fried mixed vegetables, with almonds and steamed white rice. Dinner: Steamed vegetables with baked Haddock and Tahini (recipe #9).

Lunch: Stir-fried mixed vegetables, with almonds and steamed white rice. Dinner: Steamed vegetables with baked Haddock and Tahini (recipe #9). Each day breakfast will be a meal replacement shake. Have another shake between lunch and dinner if desired. See later pages for shake recipes and possible food substitutions Lunch: Spinach salad: ½ cup

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/ ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites &

January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites & January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites & feta cheese 240kcal, 6g fat, 32g carb, 3g fiber, 13g

More information

The Simple Smart Detox Diet

The Simple Smart Detox Diet The Simple Smart Detox Diet Phase 1 follow for the first three days This is the most intensive part of the detox diet. Because you are eating a mostly vegan diet, you will be eliminating a lot of toxins

More information

Color the Tray with Vegetable Subgroups

Color the Tray with Vegetable Subgroups Color the Tray with Vegetable Subgroups The California Healthy Kids Resource Center and the California Department of Education, Nutrition Services Division Partner: California Department of Education,

More information

High Potassium Eating

High Potassium Eating High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in

More information

Nutrition for Multiple Sclerosis. Presenter: Kari McDougall

Nutrition for Multiple Sclerosis. Presenter: Kari McDougall Nutrition for Multiple Sclerosis Presenter: Kari McDougall Nutrition & Multiple Sclerosis Several theories exist as to what causes MS, such as viruses, bacteria, autoimmunity & metabolic disorders, heredity,

More information

HEALTHYCHEF. for health + wellbeing NUTRITION. 7 Day Eating Plan Gluten free - low GI - Protein Rich. Teresa Cutter - thehealthychef

HEALTHYCHEF. for health + wellbeing NUTRITION. 7 Day Eating Plan Gluten free - low GI - Protein Rich. Teresa Cutter - thehealthychef HEALTHYCHEF for health + wellbeing NUTRITION 7 Day Eating Plan Gluten free - low GI - Protein Rich Teresa Cutter - thehealthychef THE IMPORTANCE OF A HEALTHY DIET A good diet has always played a vital

More information

Wednesday. Slow cooked beef stew with parsnips and sweet potato mash with a side of raw veggies. raw veggies. Fruit compote with natural yoghurt

Wednesday. Slow cooked beef stew with parsnips and sweet potato mash with a side of raw veggies. raw veggies. Fruit compote with natural yoghurt Menu for week 1 Monday Tuesday Wednesday Thursday Friday Lunch main Turkey meatballs in a blended tomato sauce with basmati rice, side of brocolli and cauliflower Honey and ginger chicken breast with crunchy

More information

New Year MENU nutrition

New Year MENU nutrition SALADS AND BOXES Allergens Kcals Protein large salads Oak roasted super salmon salad Ingredients: leek, kale, mixed leaves, beetroot, peas, edamame beans, carrots, coriander leaves, chilli & spring onion,

More information

Week September. Tuesday Breakfast: Boiled eggs, butter, ham, cheese, cucumber, jam, tomato, variuos type of bread

Week September. Tuesday Breakfast: Boiled eggs, butter, ham, cheese, cucumber, jam, tomato, variuos type of bread Week 0 1-0 4 September Tuesday 01.09. Breakfast: Boiled eggs, butter, ham, cheese, cucumber, jam, tomato, variuos type of bread Snack AM: Fruits and vegetables of the season Lunch: Raspberry cream of tomato

More information

What is a balanced diet?

What is a balanced diet? 01 Balanced diet The Eatwell Plate What is a balanced diet? Your balanced diet will be specific to you it will depend on your age, your body weight and your gender. It also depends on how active you are.

More information

SAMPLE. Certificate in Understanding the Care and Management of Diabetes. Workbook 1 BLOOD GLUCOSE GLYCAEMIA. NCFE Level 2 RISK FACTORS

SAMPLE. Certificate in Understanding the Care and Management of Diabetes. Workbook 1 BLOOD GLUCOSE GLYCAEMIA. NCFE Level 2 RISK FACTORS NCFE Level 2 Certificate in Understanding the Care and Management of Diabetes SIGNS AND SYMPTOMS GLYCAEMIA BLOOD GLUCOSE PREVENTION BALANCED DIET TYPE 2 RISK FACTORS Workbook 1 This section will help you

More information

Guide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder

Guide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder Guide for Use - UltraPro Whey High Protein, Low Carbohydrate Whey Protein Powder 1 What is UltraPro Whey? UltraPro Whey is a high protein, low carbohydrate whey protein powder with chromium, designed to

More information

Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs.

Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs. Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs. Are you low in iron? Symptoms of iron deficiency are subtle and may be mistaken for a busy

More information

Summer Nutrition Plan

Summer Nutrition Plan NNNo Snackno211 x Bl Summer Nutrition Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Berry Smoothie: Made with a mix of frozen berries, ¼ avocado, your choice of milk:- coconut/milk

More information

Fancy 5 Course Dinner

Fancy 5 Course Dinner Fancy 5 Course Dinner Vegan - Gluten Free - Sugar Free Appetizer Fruit Punch Fresh Vegetables with Guacamole Dip Salad Spinach Salad with Raspberry Olive Oil Salad Dressing Soup Onion Soup Entree Nut Roast

More information

Weight loss is 80% diet and 20% exercise! It is all about what we put into our bodies!

Weight loss is 80% diet and 20% exercise! It is all about what we put into our bodies! EATING PLAN WHAT FOOD CAN I EAT For best results the eating plan should be accompanied with the ThinTea Detox. Try and make sure you get as many 100% natural ingredients as possible. Weight loss is 80%

More information

Lee Haney s 60 Day Weight Loss Challenge

Lee Haney s 60 Day Weight Loss Challenge I,, do agree with Lee Haney s 60 Day Loss Challenge that I will begin the following 60 Day Loss Challenge program as of 2014. 1. I will participate in an exercise program on Monday, Wednesday, and Friday

More information

AUTUMNAL DISHES WITH ALLERGEN AND NUTRITIONAL INFO

AUTUMNAL DISHES WITH ALLERGEN AND NUTRITIONAL INFO AUTUMNAL DISHES WITH ALLERGEN AND NUTRITIONAL INFO ALLERGENS IN BOLD BELOW* *Please note, all dishes may contain traces of all allergens including nuts. This is because we operate from a compact commercial

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

Today we are taking the next step in our mission to provide our residents & guests with more options healthy choice dining.

Today we are taking the next step in our mission to provide our residents & guests with more options healthy choice dining. Heart Healthy Dining Menu Today, more than ever, people are seeking to create & maintain healthy lifestyles. One of the most important factors in achieving this goal is to make good choices based on many

More information

Food Sources of Fibre

Food Sources of Fibre Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

For more Alkalizing Recipes, please visit AlkalineCook.com

For more Alkalizing Recipes, please visit AlkalineCook.com Vegetable Quinoa Salad Serves: 2 3.25 oz (8.5 tbsp) uncooked quinoa 6.25 oz water ½ cucumber, diced 1 small red bell pepper 1 small yellow bell pepper ½ lemon, juiced ½ tsp lemon zest 1 handful fresh parsley,

More information

Nutrition, Breast Cancer & Plant Based Foods. Valerie Peters, MS, RDN, LD MCCG Nutrition Consultant

Nutrition, Breast Cancer & Plant Based Foods. Valerie Peters, MS, RDN, LD MCCG Nutrition Consultant Nutrition, Breast Cancer & Plant Based Foods Valerie Peters, MS, RDN, LD MCCG Nutrition Consultant 1 Risk Factors Non-Modifiable Risks Family History Personal History Gender Age Race Modifiable Risks Routine

More information

Kidney Disease and Potassium

Kidney Disease and Potassium What is potassium? Kidney Disease and Potassium Potassium is a mineral found in food. Your muscles and nerves need potassium to work well. Your heart muscle needs potassium for a strong beat. Your kidneys

More information

Dietary Intervention

Dietary Intervention The Dietary Advice to Stop Hypertension eating plan 1 The Dietary Advice to Stop Hypertension (DASH) eating plan, developed by United States National Institute of Health, features plenty of fruits, vegetables,

More information

1700 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty Measure Description

1700 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty Measure Description DAY 1 Breakfast Omelet with Peppers 1.5 Tablespoons Coconut oil 0.00 0.00 20.40 175.50 3 Large Eggs, organic 18.00 0.00 15.00 210.00 1 Cup Mushrooms, white, sliced, stir-fried 3.87 4.36 0.36 28.08 1 Cup

More information

Kidney Disease and Potassium

Kidney Disease and Potassium What is potassium? Kidney Disease and Potassium Potassium is a mineral found in food. Your muscles and nerves need potassium to work well. Your heart muscle needs potassium for a strong beat. Your kidneys

More information

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY Objectives After this presentation, you will be able to list ways to incorporate fruits and vegetables into

More information

Constipation in Babies and Children

Constipation in Babies and Children Constipation in Babies and Children What is normal? Babies grunt and get red in the face when having a bowel movement (poop, stool). Exclusively breastfed babies older than 6 weeks sometimes go many days

More information

You can download an excellent conversion tool here: It s called versaverter.

You can download an excellent conversion tool here:  It s called versaverter. Let s feed the dog When feeding a dog biologically appropriate raw food (BARF) you re basically trying to imitate nature. So, in the wild, a canine would eat whole animals or prey. Since we cannot reallistically

More information

Fresh Juicing. Now get to the kitchen and start making your cancer fighting green juice!

Fresh Juicing. Now get to the kitchen and start making your cancer fighting green juice! Fresh Juicing Juicing is one of the best ways to prevent disease and help your body fight against cancer. It s easy to whip up a green juice full of incredible disease fighting nutrients. They protect

More information

Rudolf Fitness Center Nutrition Assessment

Rudolf Fitness Center Nutrition Assessment Date Name Phone Total Rudolf Fitness Center Nutrition Assessment Circle the letter of the most appropriate response for each of the following questions. 1. How many servings of breads/starches do you eat

More information

Healthy and complete programme for weight management - Step Diagram

Healthy and complete programme for weight management - Step Diagram Healthy and complete programme for weight management - Diagram STEP STEP 1 A to 7 days for preparation Weight loss, detoxification, regain ideal weight and health easily 1 STEP 1 Sole Source 0 - kcal 2.2

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

The 7-Day Detox Diet. Philosophy

The 7-Day Detox Diet. Philosophy The 7-Day Detox Diet The 7-Day Detox Diet ( 7-Day Diet ) has been specifically designed to offer dramatic health benefits in a short period of time. This diet is so rich in essential nutrients and antioxidants

More information

SUPPLIES NEEDED. 1 tablespoon of USP Epsom Salt

SUPPLIES NEEDED. 1 tablespoon of USP Epsom Salt 0341-422850 info@morgenisnu.nl LIVER CLEANSE INSTRUCTIONS! You should be able to perform this liver cleanse while still working or carrying on your normal daily activities. It is best to begin the liver

More information

EAT YOURSELF SEXY 8 WEEK MEAL PLAN Janine

EAT YOURSELF SEXY 8 WEEK MEAL PLAN Janine EAT YOURSELF SEXY 8 WEEK MEAL PLAN Janine FOR ALL RECIPES FEATURED IN THIS MEAL PLAN CLICK HERE WEEK 1 - Day 1 Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g blueberries

More information

RECOMMENDED FOOD INGREDIENTS for TCM DIAGNOSIS

RECOMMENDED FOOD INGREDIENTS for TCM DIAGNOSIS General Guidelines for Diet/Foods according to TCM 1. use rice, oats, buckwheat as main grains 2. small portions of meat (chicken, turkey), fish (e.g. salmon, trout, tuna, white fish) and seafoods (e.g.

More information

1500 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)

1500 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm) DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 Large Eggs, Organic 18.00 0.00 15.00 210.00 1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80 1 Cup Peppers,

More information

S U P E R S H A K E G U I D E

S U P E R S H A K E G U I D E SUPER SHAKE GUIDE The Super Shake Template The Super Shake: A meal in a glass The Super Shake combines high-quality protein, fiber, good fats, vitamins, minerals, antioxidants, and other good stuff in

More information

PiYo Nutrition Guide. In this guide:

PiYo Nutrition Guide. In this guide: PiYo Nutrition Guide In this guide: Getting started tips PiYo While Preggo Shakeology Vegetarian PiYo Nutrition Example Meal Plans Weekly Meal Planners Getting Started Tips: The second page of the PiYo

More information

Whole Foods Market Shopping List The Secret to Superior Soup Starts With Superior Ingredients. Simone Miller WHOLE FOODS MARKET SHOPPING LIST

Whole Foods Market Shopping List The Secret to Superior Soup Starts With Superior Ingredients. Simone Miller WHOLE FOODS MARKET SHOPPING LIST Whole Foods Market Shopping List The Secret to Superior Soup Starts With Superior Ingredients Simone Miller 1 THE PANTRY FATS & OILS: Ghee Avocado Oil Primal Kitchen Unrefined Coconut Oil Toasted Sesame

More information

Foods and recipes that cleanse your Liver after a wild night out

Foods and recipes that cleanse your Liver after a wild night out Foods and recipes that cleanse your Liver after a wild night out After a wild night out of drinking and partying, we often reach for coffee or other caffeines to cure our hangovers, or even worse, some

More information

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels.

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels. Healthy Eating You are what you eat! So before you even shop for food, it is important to become a well informed, smart food consumer and have a basic understanding of what a heart healthy diet looks like.

More information

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products Low Oxalate Diet Oxalate can be found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of some other medical conditions

More information

Best Blogger Recipe Challenge

Best Blogger Recipe Challenge Best Blogger Recipe Challenge We would like to invite you to take part in our Best Blogger Recipe Challenge. British Turkey has teamed up with Red Tractor to find the UK s best recipe using great British

More information

Food Groups To Encourage. chapter OVERVIEW

Food Groups To Encourage. chapter OVERVIEW 23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most

More information

WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST WEEK 1 spread spread spread spread WHITE MEAT LUNCH VEGETARIAN LUNCH RED MEAT LUNCH RED MEAT LUNCH RED MEAT LUNCH Creamy Tuna, Leek and Broccoli Risotto -olive oil, garlic, mushrooms, brown rice, peas,

More information

Amy s 5 day Detox and Liver Cleanse

Amy s 5 day Detox and Liver Cleanse Amy s 5 day Detox and Liver Cleanse I have devised this cleanse as my answer to more radical cleanses that involve fasting and/or a solely liquid diet. It s a combination of best practices for resetting

More information

SHRED City 7 Build your Own Meal Plan

SHRED City 7 Build your Own Meal Plan 1. 3L Water/ day 2. Protein Source with every Meal/ Snack 3. Fruits/ Veggies (Bright Colours, Variety) 4. Healthy Fats Every Day 5. Complex Carbohyd rates Post Workout 6. Select Whole Foods (Natural State)

More information

Just Eat More (fruit & veg) Just Eat More (fruit & veg) Remember to eat a wide variety of fruit and vegetables and aim for at least 5 A DAY.

Just Eat More (fruit & veg) Just Eat More (fruit & veg) Remember to eat a wide variety of fruit and vegetables and aim for at least 5 A DAY. 12 chunks of canned pineapple 7 cherry tomatoes 1 medium pear 1 medium apple 1 cereal bowl of mixed salad 2 halves of canned peaches 2 satsumas 1 tablespoon of raisins 1 handful of vegetable sticks 1 handful

More information

Blood Group Diet. The O - Blood Group FOODS THAT ENCOURAGE WEIGHT GAIN FOODS THAT ENCOURAGE WEIGHT LOSS

Blood Group Diet. The O - Blood Group FOODS THAT ENCOURAGE WEIGHT GAIN FOODS THAT ENCOURAGE WEIGHT LOSS The O - Blood Group Beans, Sugar, Sweet Corn, Cabbage, Mustard, Lentils, Bread, Cereal Kelp, Red meats, White Meat, Seafood, Liver, Broccoli MEAT Beef, Chicken, Ostrich, Game Lamb Hake, Salmon, Sardines,

More information

Key Lime Pie Shake Golden Hemp Milk

Key Lime Pie Shake Golden Hemp Milk JULIE DANILUK S HOT DETOX MEAL PLAN Options are Interchangeable Day 1 Day 2 Day 3 Detox Tea Herbal Chai Lemon Cleanse Burdock Tea Breakfast Chia Pudding Warming Quinoa Porridge Chia Pudding Detox Tea Nettle

More information

Adult portion size examples - approximately equivalent to 80g in weight

Adult portion size examples - approximately equivalent to 80g in weight FRUIT - Adult portion size = 80g Fruit Adult portion size examples - approximately equivalent to 80g in weight (As eaten, edible portion, drained if canned) Apple: fresh 1 medium apple Apple: unsweetened

More information

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100 BREAKFAST For breakfast, choose any of the following combinations: ½ avocado (approximately 1gr), + 2 strawberries (medium 12g approximately) + 1 spoonful of mixed nuts (any of your choice approximately

More information

What to eat and drink after gastrointestinal (GI) surgery

What to eat and drink after gastrointestinal (GI) surgery What to eat and drink after gastrointestinal (GI) surgery UHN For patients who have had surgery on their gastrointestinal tract (stomach and intestines) Read this resource to learn: What should I eat and

More information

PROTEIN AMINO ACIDS. Isoleucine: Phase I Detox Liver Support. Leucine: Phase I Detox Liver Support. Glycine: Phase II Detox Liver Support

PROTEIN AMINO ACIDS. Isoleucine: Phase I Detox Liver Support. Leucine: Phase I Detox Liver Support. Glycine: Phase II Detox Liver Support COMPREHENSIVE GUIDE TO FOODS THAT PROMOTE PRECONCEPTION HEALTH The following lists include SOME of the foods that are high in each individual nutrient. PROTEIN Free Range Organic Grass Fed Wild Caught

More information

Renew. A 14-Day Cleanse. Supporting a simple, safe and effective path to improved health and vitality

Renew. A 14-Day Cleanse. Supporting a simple, safe and effective path to improved health and vitality Renew A 14-Day Cleanse Supporting a simple, safe and effective path to improved health and vitality Our Cleansing Philosophy: 1. We live in a toxic environment. 2. Toxins can become trapped in our body

More information

FOOD CRAVINGS. Restore with. Craving. Reason COMMON FOOD. Omega 3 s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts

FOOD CRAVINGS. Restore with. Craving. Reason COMMON FOOD. Omega 3 s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts FOOD CRAVINGS Craving this: Reason is:. Restore with this: COMMON FOOD Cheese Essential Fatty Acids deficiency Omega 3 s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts Pasta, white bread,

More information

Three-Day Green Smoothie DETOX. Odacité. Fresh For You

Three-Day Green Smoothie DETOX. Odacité. Fresh For You Three-Day Green Smoothie DETOX Odacité Fresh For You Disclaimer The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher

More information

Potassium and The Kidney

Potassium and The Kidney Potassium and The Kidney What is potassium and why is it important to you? Potassium is a mineral found in many of the foods you eat. It plays a role in keeping your heartbeat regular and your muscles

More information

KCAL EXTRA - PLANNED MENU WEEK - 1

KCAL EXTRA - PLANNED MENU WEEK - 1 KCAL EXTRA - PLANNED MENU WEEK - Breakfast Breakfast Oats, Blueberry and Chopped Mixed Nuts cheddar and ham Yoghurt Kcal choco pancake Oats & Fresh Zucchini Frittata Yoghurt Kiwi Kcal choco pancake Breakfast

More information

High-iron diet. What is iron? How much iron do you need each day? Food sources of iron. Women who may be at risk of low iron levels include

High-iron diet. What is iron? How much iron do you need each day? Food sources of iron. Women who may be at risk of low iron levels include High-iron diet What is iron? Iron is a mineral found in every cell of the human body. Iron helps to carry oxygen from our lungs, around our bodies, to our brain and our muscles. This helps to keep us physically

More information

Now that I have diabetes, do I have to give up my favorite foods?

Now that I have diabetes, do I have to give up my favorite foods? 14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you

More information

The DASH eating plan to control high blood pressure

The DASH eating plan to control high blood pressure The DASH eating plan to control high blood pressure What does DASH stand for? DASH stands for Dietary Approach to Stop Hypertension (high blood pressure). The DASH eating plan is similar to other healthy

More information

Video Podcast Episode 4 Meat, fish, eggs, beans and other non-dairy sources of protein and food allergy and intolerance

Video Podcast Episode 4 Meat, fish, eggs, beans and other non-dairy sources of protein and food allergy and intolerance Video Podcast Episode 4 Meat, fish, eggs, beans and other non-dairy sources of protein and food allergy and intolerance Resources available to support Episode 4: Episode 4 Powerpoint Worksheet 4.1 Seafood

More information

Recipes: Green Thickies 7 Day Diet Plan Baked potato

Recipes: Green Thickies 7 Day Diet Plan Baked potato Recipes: Green Thickies 7 Day Diet Plan Baked potato 1 Medium sized potato Instructions Bake a potato (either a sweet potato or a white potato) either by baking in the oven at 200 C / 390 F for an hour,

More information

This week s snacks: Please note we make custom juices to order so if you don t see a juice combo you like let us know!

This week s snacks: Please note we make custom juices to order so if you don t see a juice combo you like let us know! This week s snacks: Paleo Brownie Bites Sugar, Gluten, Grain and Dairy Free Chocolate Bite Size Brownies Made with Pumpkin & Coconut Flour sweetened with pure maple syrup Paleo Chocolate Chip Cookies Sugar,

More information