Stock Your Kitchen HERE'S WHAT'S INCLUDED Superfoods Food ... · Recipes for Eating Clean -...
Transcript of Stock Your Kitchen HERE'S WHAT'S INCLUDED Superfoods Food ... · Recipes for Eating Clean -...
SuperfoodsSTARTER KIT
SuperfoodsRock.com
HERE'S WHAT'S INCLUDED
Get Started & Stick With It
Dirty Dozen | Clean 15
Superfoods Food Swaps
Stock Your Kitchen
Get Fit in 5 Minutes a Day
Recipe Resources
First and foremost, understand that this is a process, not a SPRINT. You don’t need to changeeverything at once. In fact that’s the fastest way to get discouraged and stop.
Look at this as a journey… a fun, adventurous journey with twists and turns, and detours. Alongthe way, you become happier, healthier… feeling better than you have in years.. and lookingquite fabulous!
Create one new habit at a time. Just one. Then move onto a new one.
You'll also receive from me (via email) friendly tips and motivation to keep you going!
HOW TO STICK WITH IT
NOTE FROM DarleneHello, Darlene here... I like to give family and friends this kitwhen asked how to get started with Superfoods... so I'm gladyou're here!
I put a lot of thought into this kit...thinking of you every stepof the way. So, enjoy! xo, darlene
GET STARTED TIPSBegin making healthier eating choices. One by one, substitute eating habits that don’t serveyou, with a new, healthier approach. Instead of eating “this,” you’ll eat “that.” Included in this kit,is a printable Food Swap list to give you ideas on how to start substituting.
Drink plenty of fruit infused water.
Replace (or cut back) caffeine, alcohol, dairy, refined sugars, and meat. Don’t worry, you’ll haveall the energy you need with Superfoods. And dairy, sugar & meat? There are plenty of healthyalternatives, but you can start today by simply reducing the amount you consume.
Buy organic as much as possible - a list of produce that is OK to buy conventional, and which tobuy organic, is included in this kit. It's called the "Dirty Dozen, Clean 15."
Start juicing and drinking smoothies.
Get Moving! - As little as 5 minutes a day you can start to feel and look better. I’ll show you how.
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DIRTY 12Celery
PeachesStrawberries
ApplesBlueberriesNectarines
Bell PeppersSpinachCherries
Kale/Collard GreensPotatoes
Grapes - Imported
OnionsAvocado
Sweet CornPineappleMangos
Sweet PeasAsparagus
KiwiCabbageEggplant
CantaloupeWatermelonGrapefruit
Sweet PotatoHoneydew
Melon
CLEAN 15
There are some fruits and vegetables (Clean 15) that are OK to buyconventionally while others (Dirty 12) are so loaded down with pesticides,
you want to always buy organic. Snap a photo & keep on your phonefor easy reference, or print... but don't shop without!
DIRTY DOZEN & CLEAN 15 LIST
Reference ewg.org by SuperfoodsRock.com
Superfoods FOOD SWAPSA great way to start with Superfoods is simply to swap out some of the unhealthy foodsyou're consuming with the same food... but brought to you in a different way. On the leftare foods you're most likely eating now. To the right are healthy alternatives.
SWAP THESE EAT THESE INSTEADCoffee, Energy DrinksBottled Juices or SmoothiesBottled WaterFlavored Coffee Creamers--Titanium dioxide (liver/tissue damage)
White/brown sugar, Agave, most SteviaTable SaltTypical Syrups - Mega sugars & coloring
White FlourWhite Rice and Pasta
Flavored YogurtSour creamMilk
Salad DressingsOils - Palm, Cottenseed, etc
Farmed Fish --Inflammatory omega-6s. High fatty acidsMeats, Hotdogs, Sausage, Chicken--eliminate or cutback as much as possible
Donut or PastryMicrowave popcorn - the worst!
“Fruit” Snacks or Energy BarsPotato Chips
Fresh juices and smoothiesFresh Juicing and SmoothiesFiltered water preferably fruit infusedAlmond or Coconut Milk with organic honey. Or coconut sugar
Coconut Sugar or moderate Organic SteviaHimalayan saltBarley Malt Syrup or Organic Maple Syrup
Wheat or Teff flourQuinoa, Bulgur, Whole Wheat Orzo
Plain Greek Yogurt with added fresh fruit if desiredPlain Greek Yogurt - up to 3x less sugar Coconut or Almond Milk
Make fresh or buy organicCoconut oil, grapeseed oil
Wild Salmon
Buy organic at local market, or Applegate.com andLightlife.com have healthy meat choices.
Banana and/or healthy snack bars like KIND bars.Stovetop popcorn or use air popper
Fresh fruit or dried organic fruits & berries. KIND barsOrganic, non-GMO chips or better yet, eat celery andcarrots instead.
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As a rule: eat organic, non-GMO when possible. Amazon has a huge organic selection where you can easily order.
APPLES
AVOCADOS
BANANAS
BEETS
BLUEBERRIES
CHERRIES
GARLIC
GRAPES
LEMONS
ORANGES
PARSLEY
PEACHES
RASPBERRIES
STRAWBERRIES
TOMATOES
NUTS: ALMONDS, BRAZIL, CASHEWS, HAZELNUTS,
MACADAMIA, PECANS, PINE NUTS, PISTACHIOS,
WALNUTS
SEEDS: CHIA, FLAX, HEMP, PUMPKIN, SESAME,
SUNFLOWER
SNACKS: CACAO, GOJI BERRIES, ACAI BERRIES,
KALE CHIPS, KIND BARS, ORGANIC TRAIL MIX
QUINOA
BULGAR
BROWN RICE
OATS AND OATMEAL
BROWN RICE PASTA
NORI SHEETS
ALMOND BUTTER
APPLE CIDER VINEGAR
BARLEY MALT SYRUP
TAMARI
COCONUT SUGAR
COCONUT, FLAXSEED OIL
CASHEW BUTTER
HIMALAYAN SALT
HONEY
HERBS
SALAD DRESSINGS
CONDIMENTS
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Stock Your Kitchen with SuperfoodsMost food items, you can find at your neighborhood grocery store...especially if you have aWhole Foods or Trader Joe nearby. But for some of the harder to come by items, my faveplace to shop is the organic section of Amazon. Perk. Delivered straight to your door!
Buy organic and GMO-free whenever possible. Don’t feel you have to replace all at once. Simplyreplace items with healthier choices once you run out.
FRUITS & VEGGIES GRAINS, PASTA, BEANS
ASPARAGUS
BROCCOLI
CARROTS
CHINESE CABBAGE
CHICORY
COLLARD GREENS
CUCUMBERS
GREEN BEANS
LEAF LETTUCE
SWEET POTATOES
SWISS CHARD
TURNIP & MUSTARD GRNS
WATERCRESS
WATERMELON
> FRESH HERBS<
BREAD - If you're not into making your own,
Dave's Killer Bread is yummy organic choice.
BUCKWHEAT SOBA
QUINOA PASTA
TINYADA PASTA
LENTILS & BEANS
WHOLE WHEAT ORZO
DAIRY & MEATS
STAPLES
NUTS, SEEDS, SNACKS
Add a little bit of body text
COCONUT OR ALMOND MILK
PLAIN GREEK YOGURT
EGGS, CHEESE, BUTTER
MEATS - ORGANIC (IF YOU MUST) BUT START
CUTTING BACK PORTIONS
IN 5 MINUTES A DAYGet Fit
The Art of CelebrationUplifting Christian Music that I love toworkout to! Free live streaming withPrime membership
As I mentioned in Get Fit, you don't have to start a complicated. time-consuming workoutprogram to get fit. But you DO have to start moving.... and do it consistently.
Commit to 5 minutes a day, I can assure you, your body will thank you!
1) Attach your 5 minutes to something you already do everyday. So, you might say, the minuteyour feet hit the floor in the morning, you'll get moving.
2) Track your progress!! This helps like you cannot believe. Get a cool journal and mark downeveryday you complete 5 minutes. Then, if you want to do double one day, you'll track 5min xtwo. Whatever you do, write it down so you can celebrate your progress.
3) I compiled resources for you to make it super easy. Consult a doctor before you begin.
4 TO 5 MINUTE EXERCISE (YOUTUBE) VIDEOS
5-Minute Fat Blaster Intense calorie crushingEquipment: none
4 Minute WorkoutBusy moms team up foranytime, anywhere fit.Equipment: none
5-Minute WorkoutNo-Crunch Flat AbsEquipment: none
Beyoncé: "Move Your Body"Full 4 Minute Workout RoutineEquipment: none
4 Minute Rebounder Tabata Style Workout Equipment: Rebounder or floor
5 Minute Rebounder Exercise for BeginnersEquipment: Rebounder
10 Minute: 5 Day Get Fit Mix (DVD)Equipment: 3-8lb dumbbells
15 Minute Workout (BOOK)A Leaner, Sexier, Healthier You
5 (10 min) Segments to be done alone ormix/match. Cardio Kickboxing, Power Yoga,Fat Blasting Intervals, Belly Fat Burner,Lean Body Sculpt
QUICK WORKOUTS WORKOUT MUSIC
Motivating Workout Music Running, Weight Loss, Cardio,Walking Gym & Aerobic Dance Music
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RESOURCES & MORERecipeHere you'll find helpful resources for your quest to a healthier you. I'veincluded my fave recipe books as well as some other links you'll find useful.
RECIPES - MEALS
RECIPES - JUICING & SMOOTHIES
MORE...
Clean Eating Made Simple:A Healthy Cookbook withDelicious Whole-FoodRecipes for Eating Clean -Includes 110 healthy recipesplus a weekly eating plan toget you started.
Vegetarian Quick & EasyUnder 15 Minutes:100 Simple Natural FoodRecipes - If you’re like meand want to eat healthywithout spending lots oftime cooking, this is for you!
Eating Clean:21-Day Detox PlanFight Inflammation. Reset Your Body. Over 200 vegetarian,gluten-free recipes witha 2-week meal plan.
10-Minute Recipes from the“Earth Diet” - If you loved“The Earth Diet” you’re sureto love Liana’s recipe bookthat offers healthy recipesthat are quick to prepare!
Smoothies for Weight-loss - 37 Smoothie Recipes that Crush Cravings
Juicing Recipes for Vitality and Health by our beloved Drew Canole!
Superfood Smoothies - 100 Delicious, Energizing, Nutrient Rich Recipes
FREE Quick and Easy Superfoods Recipes
BEST PICKS - Blenders for SmoothiesBEST PICKS - Juicers for Juicing
Non-GMO Project – Check to see if products are Non-GMO certifiedEWG Cosmetics Database – Safety rating tool for cosmetics and personal care products
SuperfoodsRock.com