EAT AND DRINK CLEAN
DRINK MORE WATER
Measure out your water for the day
Go for 60-80 oz. of plain, filtered water
Drink 16oz first thing in the morning
Finish water 2 hours before bed
Proper hydration is essential for peak vitality
Helps with fatigue, stress reduction, weight loss, sleep, flushes toxins
Regulates body temperature, healthy hair and skin
EAT CLEAN, WHOLE-FOODS
Keep your daily diet simple
Pick your protein first and build rest of meal around it
Focus on macros (protein, plant-based Carbs, fiber & fat) and proper portions
Lean Animal Protein: chicken, fish, seafood, turkey, beef, pork, whole eggs, greek yogurt
Plant-based protein
Healthy (non-processed) carbs: all veggies-eat the rainbow, potato, high-fiber beans, root veggies, fruit
Healthy grains
Quinoa better than rice (more fiber and protein)
Plain oats (high fiber and protein)
Eat raw fruit separate from everything
Exception: cooked fruit is wonderful with cooked oats
Keep add-ons healthy and unprocessed (nuts, seeds, avocado, olives)
COFFEE WISDOM
The relationship with coffee is more than the coffee for many of us. It’s a ritual, a relationship, a wonderful friend. If coffee is a troublemaker for you (doesn’t make you feel good) then try to make it friendlier to your body. There are times that I have had to give it up for a time but in general coffee agrees with me now, in moderation.
Before morning coffee drink 8-16oz of water
When fasting. drink coffee black or bullet-proof coffee
Replace coffee with a mushroom coffee or some adaptagen type coffee or tea
“fat fasting” - technically keeps body in fasting state
Fat and fiber are the only two nutrients that don’t spike insulin
Count as one of fat servings for day
Fat is calorie dense so go easy (like ½ tablespoon of coconut oil best) when trying to lose weight.
BP coffee slows down the caffeine absorption/spike effect.
Coconut oil is the only alkaline-forming oil so it calms the effect of the acidic coffee hitting your empty gut. Also sustains you until lunch and keeps you in fat-burning mode.
BP Coffee
Fresh brewed coffee
½ tbsp Of coconut oil or MCT oil
stevia or monkfruit ok
Blend with stick mixer
Coffee rules for non-fasting days or inside the eating window: Don’t use artificial creamers or sweetners. If you take cream then use real CREAM or half/half. Think fat, think REAL/WHOLE. To sweeten your coffee try stevia, it comes from a stevia plant.
If you have trouble sleeping or experience that all day low-buzzing stress DON’T HAVE COFFEE after lunch. Avoid using coffee in place of food, as a pick me up, late afternoon bump, etc. In order to lose weight/fat we must reduce stress in the body (cortisol) caffeine spikes insulin and will keep us running and buzzing (and not resting.)
After you practice intermittent fasting for a while, Bullet-proof coffee may be enough for your morning. It will push you out to lunch, eating around 11 or 12 depending on how far out you are fasting (14-16 hours.) The idea is to push your fasting window out to lunch. But not at the expense of stress on the body. It takes time.
ALCOHOL IS A TOXIN:
Can be the reason the belly fat ain't budging
Consider how many calories you are adding with each drink
Strategies for when you drink:
Every other drink water
Order one drink and keep adding water and ice to dilute
Plan for it the day before and reduce calories
Don't do it the night of and eat a salad (we've all done it!!!!)
Fat loss is about calories in/calories used
If we are trying to max out nutrients in the least amount of calories then adding alcohol takes away from the good stuff we need to eat
Plan for it. Decide. Enjoy.
Meals to break the fast:
Remember think macros and protein first when you plan out your day.
Drink 16oz. Water with every meal
Eggs If you are an egg eater and they don’t cause problems - Eat whole organic eggs. The fat is good for you and since we are eating “closest to the source” avoid egg whites. Also eggs are the most available source of amino acids (what your liver needs to make proteins) - eat the entire egg. You can eat any veggies with your eggs.
Ezekiel bread is a great seed bread and wonderful for avocado toast, with eggs, sprouts etc.
What you eat is up to you. Oatmeal is great or a fruit bowl. Detox smoothie or Fruit or Green smoothie is a wonderful choice first thing to break your fast. If you need more food after that take some protein and some veggies.
Many people enjoy a healthy protein meal replacement smoothie to break fast.
The message here is EAT CLEAN AND HEALTHY IN YOUR EATING WINDOW. What you will need day to day will change based on so many factors: day before activity and diet, how you are feeling sick or healthy, schedule, etc.
BONUS: Working out in the morning before you eat is a great way to leverage the effects of the fast and fat-burning. Both Exercise and fasting work together to help you burn fat. After workout then eat protein (20-40 grams.)
Lunch and Dinner
Drink 16oz water with meals
Eat lean/clean protein + veggies/herbs + add fat (nuts, oil, avocado, cheese) as needed but clean means no sauces or dressings that have sugar, additives, fake ingredients, etc. for pre-mades READ INGREDIENTS LABELS and pick one that is clean with recognizable whole ingredients.
Ideas on how to get the most bang (nutrients) in your portions:
Big Fresh Hearty Salad: Combo protein, leafy green veggies and starchy veggies, beans and a handful of nuts and/or seeds; an avocado here for some healthy fat. Dressing olive oil/vinegar, seasonings.
Frozen Veggie/Protein Bowl: This is my go-to convenience solution! Even easier, more convenient and warm. Do a combo of frozen starchy veggies, frozen greens and a protein. Add spices, non-soy sauce, oil/vinegar dressings, lemon, orange squeeze etc.
Baked Potato* Frozen Veggie Boat: Stuff Baked Potato with a bunch of frozen greens, peas, carrots, mushrooms. Cook all the frozen veggies together and pile on top. This is a great travel mini-meal or main meal with protein on the side or chopped on top too!
Hearty Healthy soup (following same guidelines: lean, no added sugar, dairy, processed anything*) use broths, veggies, proteins, potatoes, beans
Kitchari - basmati rice, ghee, mung dahl bean (vegetarian option full nutrition)
Keep your crunchies, munchies and yummies in super small portions. Use them to satisfy. Better than binging out later.
You will find after you wean off of dressings and extras that the flavors of all the food will be enough. The flavors come through when you saute them and grill them . Add fresh spices, parsley, basil, oregano whatever you like. Use your fresh oils (sparingly) plus citrus is great and Chicken broth for flavor and moisture.
4pm crash downs are real
You may need to eat more protein at lunch or add a mini-meal late afternoon. You will figure this out.
Try some low-glycemic berries late afternoon/plain. Apples, pears, berries, dates, figs
Maybe dehydration? - take coconut water (clear and no added sugar or preservatives)
Add electrolytes to your water
I love plain oatmeal too with some dates. Very filling and satisfying and rarely causes any digestive issues.
Stay away from protein bars and all the processed food as much as you can. If you must, then do your 3 breaths and pick the cleanest bar you can find. Whole ingredients (seed bars, gluten free, no unrecognizable chemical ingredients) It's better to eat a mini-meal or leftovers than snack on empty calories.
Deep breathing and mini-breaks through-out the day helps with crash downs.
Option for Protein or if you need to supplement: if you are pressed for time do a Protein shake- just drink them plain no fruit. No pre-made. If you want to do protein and greens that's fine. Find a high-quality grass-fed protein powder from a trusted company and make them fresh. Ice, protein powder, coconut water/plain water if you are on the go. You may need to supplement your protein as it is hard to get all the food when you are on the go.
