3-DAY Reboot FREE DETOX GUIDE

Transcription

1 3-DAY Reboot FREE DETOX GUIDE

2 ABOUT THE 3-DAY REBOOT The word "wellness" gets tossed around frequently and can lose meaning to some. "Wellness" simply means the state of being in good health. So by its very nature, it implies that this must be an ongoing pursuit in order to stay in that state. But that doesn't mean it requires an enormous amount of work. By making small changes, consistently, you can affect a life change that not only keeps you well, but begins to make you THRIVE. This will spill over into every area of your life, creating a happier and more fulfilled YOU. A short, 3-Day reboot can improve your digestion, energy, and mood, triggering a host of healthy, new behaviors get you on your way to your wellness goal. 1

3 TABLE OF CONTENTS SHOPPING LIST page 3 breakfast / INTERMITTENT FAST page 4 recipes for lunch and dinner 2 page 5-10 mindfulness page 11 BONUS MATERIAL page 12 ketosis page 12

4 SHOPPING LIST PROTEIN PRODUCE tilapia shrimp 4 oz bacon 2 lbs chicken Breast 2 eggs 1 can black beans 3 oz steak 2 lb asparagus 2 large avacado 2 lb broccoli 2 green apples 1 cup grapes celery purple cabbage green cabbage romaine cucumber 4 plum tomatoes 4 sweet potatoes lemon red bell pepper red onion 3 HERBS / SEASONINGS olive oil lime juice fresh ginger red pepper flakes dijon mustard garlic powder cinnamon nutmeg pink himilayan salt pepper minced garlic

5 how it works INTERMITTENT FASTING A.K.A. "SKIPPING BREAKFAST" Fun Fact! "Breakfast is the most important meal of the day!" is actually just a tagline from an advertising campaign by Grape Nuts in It's not actually based in truth. But good on ya Grape Nuts, people are still believing it and why you benefit buying your product regularly. Intermittent fasting is an excellent strategy to reduce caloric intake, body weight, body fat mass, and improve insulin sensitivity. This approach to nutrition also improves immune function, thereby decreasing the risk of getting sick. Basically, you avoid eating breakfast and eat your meals between 12pm and 8pm daily. So this method of fasting is actually be as simple as not eating anything after dinner, and skipping breakfast. In this case, you're undergoing a 16 hour fast. If you're normally hungry in the morning and used to breakfast, then this can be hard to get used to at first. However, many breakfast skippers actually instinctively eat this way. You should drink water with lemon first thing in the morning, and continue with 80 ounces of water or more throughout the day. You can also coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels. The meal plan contained here will ensure you feel improvement and get results. This won't work if you eat l junk food or breads and starches during your "eating window". This tends to be the most "natural" way to do intermittent fasting and many find it to be quite effortless and much easier on their schedules. 4

6 LUNCH DAY 1 Chicken Salad with Green Apples & Grapes (4 servings) 1 large avocado 2Tbsp Dijon mustard 1/2tsp garlic powder Salt (to taste) Black pepper (to taste) Combine above in a large bowl and stir until creamy and add ingredients below. Mix and serve over a bed of shredded purple and green cabbage 16oz chopped grilled chicken 2 small green apples (diced) 1cup grapes (halved) 2Tbsp minced celery ¼ head of purple cabbage ¼ head of green cabbage 5

7 DINNER DAY 1 SAUCE MIXTURE ¼ cup Braggs Amino Acids 2 Tbsp. lime juice 1 Tbsp. olive oil 1 tsp grated fresh ginger 1/8 tsp red pepper flakes ASIAN SHRIMP & VEGGIE TOSS Whisk ingredients (to the left)until well blended and set aside. MEAL INGREDIENTS 12 oz. medium raw shrimp (peeled and de-veined) 1 Tbsp. olive oil 2 medium zucchini sprialized 6 green onions trimmed & halved 1 large white onion chopped 6 Heat oil in a large skillet over medium heat. Add shrimp. Cook and stir until shrimp are opaque. Remove to large bowl -Heat oil in the same skillet. Add zucchini and cook 4-6 mins until tender. -Add green/white onions. Cook another 2-3 mins. -Add shrimp and cook an additional minute. Return to large bowl. -Add sauce mixture and bring to a boil. -Pour over shrimp and vegetables and toss

8 LUNCH DAY 2 Red Cabbage and Romaine Cobb Salad (4 servings) 8 cups Romaine 4 cups Red Cabbage 1 cup cucumber, diced 1 Avocado, ripe (optional based on season) 2 hard-boiled eggs (sliced) 4 oz cooked bacon, chopped 4 plum tomatoes, diced (roma/heirloom, etc, based on season and pricing) 1 cup black beans, rinsed Layer each ingredient in a small line across salad for presentation purposes 7

9 DINNER DAY 2 LEMON PEPPER TILAPIA & ROASTED ASPARAGUS TILAPIA PREP COOK 2 lb. Tilapia Salt and Pepper Lemon slices Season fish with salt and pepper and add 2 whole lemon slices to each piece Bake in the oven at 325 for mins until done ASPARAGUS SIDE 2 lb. Asparagus Salt and Pepper 1 Tbsp. Olive Oil Lightly coat asparagus in olive oil and season with salt and pepper Roast in the oven until tender Serve together on a plate, season with fresh squeezed lemon (optional) 8

10 LUNCH DAY 3 Beef and Pepper Kabobs and Roasted Garlic Broccoli (1 serving) 2 Tbsp. Olive Oil Each skewer will have (3) 1oz cuts of steak (2) slices red bell pepper (2) slices red onion Lightly coat skewers in coconut oil and grill or bake until steak is medium 2 lb. broccoli Lightly coat in olive oil and minced garlic and roast at 400 until done 9

11 MAIN INGREDIENTS 2 lb. sliced turkey breast seasoned with salt and pepper 4 Sweet potatoes SEASONINGS 1 tsp. cinnamon ¼ tsp. nutmeg DINNER DAY 3 Sliced Turkey Chops and Cinnamon Roasted Sweet Potatoes (8 servings) INSTRUCTIONS -Peel and diced sweet potatoes -Lightly coat in olive oil -Season with salt, pepper, cinnamon and nutmeg and bake at 400 until tender Plate together and season turkey with salt and pepper to your preference. 10

12 MINDFULNESS ˈmīn(d)f(ə)lnəs/ ˈnoun 1. the quality or state of being conscious or aware of something. "their mindfulness of the wider cinematic tradition" 2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique. Mindfulness is a practice that can help immenseley on your weight loss journey. Don't think so? Visit and educate yourself before you move on. Give it a try, its free, easy and therapeutic. The more you learn, the more in control you become! 11

13 BONUS MATERIALS Finding healthy lifestyle habits that compliment your new eating approach are incredibly helpful. They serve to amplify your experience and create more joy for you, but they also serve to improve your physical and mental health. Adding the following activities to your day will open you up to new things you might like and new ideas you may have never considered. -yoga -deep breathing exercises -herbal tea minute walks -drawing/doodling/painting -word search / sudoku / puzzle games 12

14 EVER HEAR OF KETOSIS? While you're intermittent fasting, a leveled-up approach to this would be adding therapeutic ketones to your morning routine. These do not break your fast and improve your health in the following ways: -Better ENERGY -Better DIGESTION -Better SLEEP -Increased FAT BURN -Decreased APPETITE -Reduced Inflammation -Increased FOCUS You can find out more and purchase these helpful fat burners at revolutionhq.pruvitnow.com 13