THE NO PROCESSED FOOD 3 DAY CHALLENGE. Eliminate harmful chemicals found in processed foods & start eating real food

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1 THE NO PROCESSED FOOD 3 DAY CHALLENGE Eliminate harmful chemicals found in processed foods & start eating real food

2 Welcome to the Nutrition by Aleks 3 Day Challenge So happy to have you here For the next three days I m going to convince you that healthy eating can be easy, fun, and most importantly delicious. Processed food accounts for 70% of the U.S. diet, and while there is a growing movement to bring more fresh, whole foods to consumers what we can all do for our health in the meantime is to focus on removing dangerous chemicals from our diets today. Over the next three days, you ll learn how to completely eliminate processed foods which are high in harmful preservatives, food colorings, MSGs, flavor enhancers, artificial sweeteners, refined sugars, and excess sodium. All these dangerous chemicals have been shown to be connected to various medical conditions such as high cholesterol, high blood pressure, auto-immune diseases, as well as cancer. Processed food has also been the number one contributor to our growing obesity epidemic in America. To say that processed food is the root of numerous health problems would be an understatement.

3 The good news is that we can all make the choice and vote with our dollar to eat fresh, real foods free of those chemicals. That s exactly what we ll be focusing on in the challenge. But don t worry. I promise you ll love all the food you ll put together. I personally picked out a handful of my favorite recipes to keep you satisfied. Here are all the foods you will be enjoying during the 3 Day Challenge (think no boxed, no packaged, and no canned foods if you dare*): Fresh fruits & vegetables Ethically raised meat and fish Whole eggs Grains and seeds Herbal teas, coconut water, water Here are the processed foods we ll skip for the next three days: All dairy products (milk, creamer, yogurts, cheese etc.) Baked goods (bread, pastries, cookies etc.) Sodas, juices other than freshly squeezed, and alcohol products

4 Candy and other processed sweets All items that have been processed or altered from their original form (think products that came from a factory) All items that come from a can (cans can leak BPAs which are a dangerous chemical tied to infertility and other health problems) *It s okay for certain foods such as grain or seeds to come in a packaging, but it should be the only ingredient on the label with no added ingredients. On the next several pages you will find all of the printable materials (meal calendar and shopping list) you ll need to supply your kitchen to prepare the meals over the next three days. Excites? Yes? Awesome Let s get started XOXO Aleks Kadzielawski

5 Print me out 3 DAY MEAL PLAN = my faves Breakfast Snack DAY 1 DAY 2 DAY 3 Blueberry cheesecake smoothie Pineapple smoothie Green smoothie Assorted raw veggies with homemade hummus (CLICK HERE FOR VIDEO)* Hard boiled egg stuffed with leftover homemade hummus Apple with 2 tbsp 100% nut butter *This is a special video recipe Black bean stuffed sweet potato Sweet potato salad Kale salad with beans Lunch Snack Handful of raw almonds & one piece of fresh fruit Handful of raw almonds & one piece of fresh fruit Handful of raw almonds & one piece of fresh fruit Green garden stir-fry Chicken avocado salad Sautéed kale with chickpeas Dinner

6 Print me out Your personal printable shopping list: Produce: 1 banana 3 apples Small container of pineapples 1 small bag baby carrots 2 medium kale heads 2 oranges 4-5 almonds 1 avocado 3 small red bell peppers 3 small lemons 1 cup fresh or frozen blueberries 1/2 dozen asparagus 1 medium zucchini 1 cup green beans 2 small white onion 2 cups bok choy 1 green onion bunch 1 small garlic bulb 2 medium sweet potatoes 1 small tomato 1 bunch fresh cilantro 1 small lime 1 cup cherry tomato Fresh dill bunch 3 DAY SHOPPING LIST Other items: 1 large chicken breast Beans (any kind), about 3 cup cooked Chickpeas, about 5 cups cooked 100% coconut water (1 container) 1/2 cup 100% Tahini 100% nut butter (1 jar) Raw almonds (medium bag) 1 egg Olive oil Celtic sea salt

BLUEBERRY CHEESECAKE SMOOTHIE DAY 1 1 cup fresh (or frozen) blueberries 1 tsp 100% nut butter 2 cups coconut water 2 tbsp fresh lemon juice Dash of Celtic sea

7 BLUEBERRY CHEESECAKE SMOOTHIE DAY 1 1 cup fresh (or frozen) blueberries 1 tsp 100% nut butter 2 cups coconut water 2 tbsp fresh lemon juice Dash of Celtic sea salt Natural vanilla extract (optional) Blend all ingredients in a high-speed blender until smooth. Copyright 2014 by Nutrition by Aleks, LLC // 3 Day Challenge

BLACK BEAN STUFFED SWEET POTATO DAY 1 STUFFED SWEET POTATO 1 medium sweet potato 1/2 cup beans (any kind) 1/4 cup corn (optional) 1/2 small tomato 2 tbsp onion 2 tbsp fresh cilantro Bake sweet potato

8 BLACK BEAN STUFFED SWEET POTATO DAY 1 STUFFED SWEET POTATO 1 medium sweet potato 1/2 cup beans (any kind) 1/4 cup corn (optional) 1/2 small tomato 2 tbsp onion 2 tbsp fresh cilantro Bake sweet potato at 375 F until soft. Remove from the oven and let it cool. Chop onion, tomato, and cilantro and transfer to a small bowl. Add beans and corn and mix well. Cut the potato in half lengthwise, and make a well in the center to spoon in the mixture. Copyright 2014 by Nutrition by Aleks, LLC // 3-Day Challenge

GREEN GARDEN STIR-FRY DAY 1 1/2 dozen asparagus spears 1 medium zucchini 1 cup green beans 1 small white onion 2 cups bok choy 1 bunch green onions 1 clove garlic, minced 2 tbsp extra virgin olive

9 GREEN GARDEN STIR-FRY DAY 1 1/2 dozen asparagus spears 1 medium zucchini 1 cup green beans 1 small white onion 2 cups bok choy 1 bunch green onions 1 clove garlic, minced 2 tbsp extra virgin olive oil 2 tbsp coconut liquid aminos (or soy sauce) Chop all vegetables into equally sized chunks to allow cooking at the same rate. In a pan heat oil on medium-high. Toss in the firmest vegetables first, and the most delicate Add soy sauce, and continue stir-frying for 3-5 mins, tossing veggies around. Remove from heat, and serve over quinoa. Copyright 2014 by Nutrition by Aleks, LLC // 3-Day Challenge

10 PINEAPPLE SMOOTHIE 1 banana, frozen 1/2 cup pineapple 1 cup coconut water Dash of sea salt DAY 2 Place all ingredients in a high speed blender & puree until smooth. Copyright 2014 by Nutrition by Aleks, LLC // 3 Day Challenge

11 SWEET POTATO SALAD DAY 2 DAY 16 RECIPES Copyright 2014 by Nutrition by Aleks, LLC // 3 Day Challenge Boil sweet potato, and let it cool off. Make sure to not overcook it so it holds firm when you cut it. 1 large sweet potato 1 cup black beans (or other kind) 1 small bell pepper 2 tbsp fresh cilantro Juice of one lime Remove skin and cut into 1-inch cubes. Transfer to a medium bowl. Add chopped bell peppers, fresh cilantro, lime juice and black beans. Mix well and serve.

CHICKEN AVOCADO SALAD 1 large chicken breast (cooked) 1 cup cherry tomatoes, halved 1/2 medium avocado, diced 2 cups black beans (cooked) 1/2 medium onion, sliced 1 small red bell pepper, diced Fresh

12 CHICKEN AVOCADO SALAD 1 large chicken breast (cooked) 1 cup cherry tomatoes, halved 1/2 medium avocado, diced 2 cups black beans (cooked) 1/2 medium onion, sliced 1 small red bell pepper, diced Fresh cilantro, chopped Dressing: 2 tbsp olive oil 1/2 cup fresh lime juice Salt and pepper Chop tomatoes, avocado, onion, bell pepper, and cilantro. Add all veggies, and cooked black beans to large serving bowl. In a small bowl combine olive oil, maple syrup, lime juice, salt and pepper. Pour over veggies and toss until well combined. DAY 2 Copyright 2014 by Nutrition by Aleks, LLC // 3 Day Challenge

GREEN SMOOTHIE 2-3 large kale leaves 1/2 medium orange 4-5 almonds Handful of fresh cilantro 1 cup water This recipe will turn out best using a high-speed blender such as a Vitamix.

13 GREEN SMOOTHIE 2-3 large kale leaves 1/2 medium orange 4-5 almonds Handful of fresh cilantro 1 cup water This recipe will turn out best using a high-speed blender such as a Vitamix. DAY 3 Rip kale leaves off the stem by hand, and discard the fibrous center. Place all ingredients in a high speed blender & puree until smooth. Copyright 2014 by Nutrition by Aleks, LLC // 3 Day Challenge

KALE SALAD WITH BEANS DAY 3 3-4 kale leaves 1/2 cup beans (any kind) 1/2 avocado 1/2 red bell pepper 2 tbsp extra virgin olive oil 2 tbsp freshly squeezed lemon juice 1/2 tsp Celtic sea salt Using

14 KALE SALAD WITH BEANS DAY kale leaves 1/2 cup beans (any kind) 1/2 avocado 1/2 red bell pepper 2 tbsp extra virgin olive oil 2 tbsp freshly squeezed lemon juice 1/2 tsp Celtic sea salt Using your hands tear off small chunks of kale into a bowl, tossing out the fibrous center of each leaf. Drizzle kale with olive oil and sea salt, and massage it with your hands for several minutes until it becomes soft. Chop remaining vegetables, and combine with kale, beans, and lemon juice. Toss around. Copyright 2014 by Nutrition by Aleks, LLC // 3-Day Challenge

15 SAUTÉED KALE WITH CHICKPEAS 1 large small head of kale 2 cups cooked chickpeas 2 cloves garlic, sliced thinly 2 tbsp fresh lemon juice Celtic sea salt and pepper Heat up large pan with olive oil over medium. Add garlic and toss around for about 1-2 minutes until golden brown. Remove tough stems from kale, and chop it into smaller chunks. Add to pan, and sauté covered until tender. Add in chickpeas, and sauté until they are heated through (about 5 minutes). Serve immediately. DAY 3 Copyright 2014 by Nutrition by Aleks, LLC // 3 Day Challenge

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HEALTHY HYDRATION. enjoy the nutritional benefits of infused water

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,