Mindful of Breathing: Mindful breathing involves focused attention on breathing. Notice how you are breathing. Notice slower breathing and fuller breaths. Notice your belly rise and fall as you breathe in and out. When your mind drifts away from your breathing, and it will, simply notice what caught your attention and gently shift your attention back to your breathing.
Mindful of Sounds: Following mindful breathing, focus your attention on sounds; soft sounds, loud sounds, nearby sounds, distant sounds. Notice your response to sounds. Notice if you are annoyed by a sound or judging a sound; then gently re-direct yourself to listening to sounds without judging. When your attention drifts away to a thought, notice what thoughts you were distracted by, and gently return your attention to sounds.
Meditation: The purpose of mindfulness meditation is to become more aware and accepting of internal processes; thoughts, feelings, urges, sensations, cravings, triggers, etc. Meditation is not intended for relaxation. People who are extremely anxious about internal processes or have difficulty sitting still may need to work up to a full session of 20 minutes, beginning with only 2-3 minutes at a time and working on other exercises more at first. The goal is 20 minutes of meditation two times a day. During meditation, if your mind drifts to thoughts about the past or worries about the future, gently re-direct your attention to the present moment. Mindfulness meditation is about staying in the present, not about achieving a heightened state of awareness or bliss (that’s transcendental meditation).
Mindful Eating: When eating mindfully, choose a place that is quiet and free of distractions. Before beginning to eat, look at the food. Notice what it looks like; its shape and size and color, and how it smells. Notice any internal sensations; salivation, hunger, urges before you taste the food. Now take a bite. Notice the taste, texture, and sensations in your mouth. Notice your chewing. Notice urges to swallow. Notice your swallowing. Notice your stomach as you swallow. Continue eating mindfully, noticing sensations in your stomach; feelings of hunger and fullness. Decide when you are finished eating based on when you are no longer hungry. Avoid eating while engaged in other activities, such as watching television, reading, or working. Notice feelings and thoughts associated with eating and urges to eat between meals.
Beginner’s Mind: Pick an object in the room that is familiar to you, then examine it with your beginner’s mind; that is, as if you have never seen the object before. Some people imagine they are an alien from another planet or an alien on another planet, seeing the object for the first time. Notice the shape, weight, texture and color of the object. Try to imagine what the object could be used for. As you continue to examine the object, do you notice anything about it that you may not have noticed before? When you put the object away, reflect on what you learned about the object that you didn’t already know. Consider what would happen if you approached other areas of your life with a beginner’s mind; people, places, objects, situations. How would these other areas of your life be the same or different if you approached them with beginner’s mind? What expectations do you now have that you would not have if you saw them for the first time?
Mindful of Thoughts: Once you are comfortable and have become mindful of your breathing, shift your attention to your thoughts. Become aware of whatever enters your mind. Remember that your purpose is simply to observe the thoughts that are in your mind without judging them. Observe thoughts as they come and go in and out of your awareness without trying to engage them, continue them, stop them or change them. Simply notice them. If you find yourself getting caught up in a thought, notice what caught your attention, then gently re-direct yourself to observing your thoughts. It is normal to get caught up in thoughts. When this happens, return to observing thoughts.
Mindful of Emotions: Begin by getting comfortable and becoming mindful of breathing. Think of an event in the past in which you experienced a particular feeling that you want to get in touch with; happy, sad, glad, scared, upset, angry, proud, embarrassed, etc. Remember the situation and imagine you are in the situation now. What do you see, hear, taste, smell, and touch? Notice what thoughts, feelings and sensations come up as you remember the situation. Pay particular attention to your feelings. Is there one feeling or more than one? Notice any urges to hold onto or push away your feelings. Respond to these urges with understanding. Notice how your body responds to the feelings. Is there tension anywhere? Sweaty palms? Racing heartbeat? Urge to cry? Urge to run or hide? Urge to fix it or make it go away? Simply be aware of your emotions without judging or trying to get rid of them. Re-direct your attention to just observing your emotions. Notice any changes in your emotions during this exercise. Do they change or stay the same? Get stronger or weaker? Return to mindful breathing before ending this exercise, as it can be a difficult one. This exercise can be done with moderate, less intense feelings at first.
Mindful of Physical Sensations: Physical sensations can be urges, pain, tension, hunger and racing heart. Begin to focus on sensations involved in your body as your body contacts the surface you are sitting or laying on. Notice the parts of your body that are not in contact with the surface. Notice the sensation of air on skin or a sheet touching the skin. Notice the air temperature. Notice any body sensations: urges, cravings, hunger, pain, muscle tension, racing heart, stiffness, cramps, body temperature, etc. Notice any thoughts or judgments you are making about your physical sensations; then gently re-direct your attention to your body sensations. After 5-10 minutes, shift your attention back to the sensations you feel as your body contacts the surface of your chair or bed, then focus on breathing.
Mindfulness in All Activities: We can apply mindfulness to any activity at any time during the day. We can drive mindfully and do household chores mindfully; meaning we are keenly focused on what we are doing at the moment. We can practice mindfulness in the shower, during a walk, in a park, at work, during exercise, in a store, in the Dr’s office, in the waiting room, while dressing, while playing or drawing, etc. When we find feeling of guilt about the past or anxiety about the future creep in, or unwanted thoughts, memories or cravings, we gently re-direct our focus to the here and now.
This article was written by Marc Baisden, MACP, MIN
Click HERE to Learn more about Marc Baisden.
Getting it just right with the protein in your everyday diet will be reflected by many aspects of your health including your energy, longevity, and even your attractiveness (I’ll explain why below). Unfortunately, in this modern day and age, for the most part, protein consumption is ranking at ‘disaster-status’. The simple fact is the toll it’s currently taking on the majority of our population’s health is huge. This is why the info I have to offer you is critical. (I’ve trimmed this down from my book, Infinity Health Manual, to the most important factors for you, to make your next five minutes very well spent.)
Question – why exactly is protein worth our special attention in the first place? Because protein is the primary building block of muscle, ligaments, vital organs, skin, and essentially every cell in the body. You really are what you eat! That’s why. So I say let’s use the finest building blocks that we have available.
Unfortunately, as a species, we’ve made things complicated for ourselves, and our intake of protein is now a matter that desperately needs a shift. First, consider that for thousands of years, since our days as hunter-gatherers, our major source of protein has been animals. Before the advent of today’s food distribution, people could only eat what they could find in their immediate surroundings. Especially in the winter months, that could mean just meat and potatoes. But from our ancestors’ simpler days of hunting wild animals for food, we’ve gone down a different path. Today, our Western diet is plagued by poor quality meat—and lots of it!
Moreover, very definite data now exist that show a connection between the consumption of today’s animal protein and cancer and heart disease. Processed beef and pork have been newly classified by the World Health Organization as Level One carcinogens. That’s the same as cigarettes! Eek! Isn’t that nuts? And few people even know about this. Let’s consider this a red flag.
The Flaws of Modern Day Protein
The days of low-grade beef, pork, and chicken have caught up with us. This meat is definitely protein, but it’s the wear and tear on our overall health that comes with it that needs our attention.
Part of the problem is the type of saturated fats that come with animal protein. These are the fats that very definitely can raise unhealthy cholesterol—a separate book entirely. Even with the low-fat meat products, a little lard can go a long way, and not in our favor! I feel that the fats in meat are actually a big part of why we crave them. Ah, the smell of bacon many of us mysteriously appreciate. Because cutting back on all fat in our overall diet is a dominant theme, we eventually cave in and get our fat fix from animal products. But satisfying our need for fats with animal lard is akin to satisfying the sweet tooth with processed sugar instead of fruit.
Another consideration: meats are acid-forming. Quick lesson: our bodies seek to strike a healthy acid-alkaline chemistry that’s affected mostly by the foods we eat. All animal protein makes the body acidic (as does processed sugar, interestingly enough). An “acidic” internal environment ultimately translates into a decrease of calcium in bones and an increase of inflammation in tissues causing reduced blood-flow, which ultimately translates to a weaker body that simply ages faster than it regenerates. And in case you’re wondering, chicken is just as acid-forming as red meat, so you’re not really doing your body any favors by sticking with just “white” low-fat meat.
Additionally, metabolic waste from regular animal protein can accumulate over time in the gastrointestinal system. An eight-ounce steak isn’t eight ounces of protein, after all. A lot of it is indigestible animal matter which can build up in your large intestine and colon, slowly but surely weakening your digestive system, a vital pillar of your health.
Also, ever notice you’re tired after eating meat? Even just a chicken salad? This is because it actually takes a lot of work for your body to break it down to extract the protein. So if you do have any animal protein in your diet, you might want to consider limiting it as a dinner food.
But what about Fish?
I believe having a little fish in your diet can offer some overall benefits. Certain fish can be excellent food nutritionally and a far superior option to other meat products. One of the reasons is ease of digestibility. Another advantage of fish is the quality of fat. Remember fish oils contain omega-3 fatty acids which have the exact opposite effect of the fats in other meat products. These fats actually reduce unhealthy cholesterol.
With all fish, be sure to go with wild-caught and avoid farm-raised fish. A lot of the fish today are farm-raised where the fish are crowded together, producing unclean conditions that require major amounts of antibiotics and pesticides. Even salmon labeled as “Atlantic salmon” is, more likely than not, farm-raised. If salmon or any fish are wild-caught it will clearly say “wild-caught” on the label.
If fish is a regular part of your diet, it’s also important to be aware of fish that are known to be high in mercury as well as other harmful contaminants. Fish repeatedly testing high in mercury include tuna (especially albacore, ahi, and yellowfin tuna; skipjack tuna is okay), swordfish, shark, grouper, marlin, and mackerel. I suggest avoiding these entirely. Stick with the options tested to be low-mercury. These include salmon, trout, tilapia, sole, and most smaller fish. Other seafood like shrimp, oysters, and scallops tend to be okay too. In general, it’s the large predatory fish that have toxic levels of mercury, even with freshwater fish.
As for the Vegetarian Lifestyle
If you’ve been thinking of trying a vegetarian diet, I say why not? Today, with the large variety of foods we have available year round, we can in most cases get all the protein and nutrients the body needs without animal protein. Or getting your animal protein exclusively from fish can be an excellent option too.
I feel it’s worth sharing that for two years I was on the “Paleo” diet, a popular diet that is quite high in animal protein. I kept to the better quality options like bison, elk, venison, and meats of similar nature. These meats are definitely better alternatives to the more common meats like beef and pork. Even still, at the end of the day, I found that the Paleo diet yielded much less energy and sense of life-force than a diet without these animal products.
If you continue to have meat as a regular part of your diet, it’s still good to take breaks! Going a couple weeks without meat, adding more plant foods in place of it, allows your body to go through its important cleansing cycles.
While we’re on the subject, I should say this. Many people take an ethical position on the eating of meat. In case you’re wondering, my role here is nutrition and so I’m going to keep within those bounds. I’ll leave the ethical question to each individual reader. Nevertheless, I do feel that a primarily plant-based diet with the right foods is the superior option for overall health.
Where to Find the Right Plant Protein
Okay, so where can you find the plant foods high in protein, the plant foods you’ll need in order to compensate for cutting back (or maybe even eliminating) meat? Easy. Vegetarian foods with a reasonable amount of protein include raw nuts and seeds, avocados, beans, edamame, eggs, and dairy. Protein supplements can also play an excellent role here. But beware of whey or soy based protein. They’re culprits of constipation, like eating glue. Hemp and rice protein have the potential to be awesome, depending on the quality of ingredients. And you may have guessed it; Infinity Protein is the elite and at the very top of the totem pole! Click here so I can explain why.
Note: don’t make this mistake frequently made by people cutting back on meat: replacing meat with pasta, bread, processed grains, and other starchy foods. You’re looking for protein, not tons of starch! As for my recommendation of how many grams of protein to have per day, I’d put this in the same category as counting calories. Unnecessary. Follow the suggestions above and there’s really not a margin of error you need to be given since your body’s tastes and instincts will be allowed to do the job they were born to do.
Okay, so here’s the big picture.
The Western world eats way too much animal protein (especially the worst kind!). Kind of like unhealthy sugar. But in the end, it comes down to a lifestyle choice. And who wants a lifestyle that includes foods that slowly make you weaker, little by little chipping away at your body’s overall health and life force? Not you or I!
It doesn’t help, of course, that beef, pork, and chicken are so prevalent. And few people know how high-impact this part of their diet can be. But now you do. If you’re starting to become more and more sold on the healthier proteins, then fantastic. If we’d collectively cut back on the common low-quality meats, we’d be doing something extraordinary for ourselves (not to mention the planet would have a sigh of relief too!). Yes, we have the hunter-gatherer in our genes, but we also have the option to live a lot healthier than our ancestors did— and longer too. And as we’ve seen, because of today’s availability of healthier plant protein, this can be easy to do.
Over the last 17 years, the Infinity superfoods and health protocols have become a powerful force, enhancing the lives of many thousands of people, and my wish is for you to be part of it. Lastly, if you’ve experienced the benefits of what I have to share, then please forward this to your friends and family since naturally they will experience the benefits, too.
This article was written by Billy Merritt.
Click HERE to Learn more about his work.
If you are like me and are inclined to engage in physical activity, integrating fitness and spirituality is essential. For many, many years I struggled to answer the question, “How do I take good care of my body but not fall for preconceptions about physical attractiveness and health?”
The answer was very simple, yet also highly complex and paradoxical. The closer you live to your spiritual heart, the less you tend to engage in purely physical activities and beautifying methods, even if they promote a healthy body and high self-esteem. This is because your spirit knows that sickness, old age, and death are inevitable. The time we have on earth is too limited to concern ourselves with the impermanent aspect of our existence. Every second becomes a valuable chance to recognize our true nature and to realize who we are in the spiritual reality.
When you know that there is a lot more to you than a body and a thinking mind, but you don’t know how to access that deeper part, you end up struggling between the two. This journey in limbo can be interesting, especially because it can teach you to have compassion for your own body. The paradox is that even giving attention to thoughts about fitness and health can lead you to believe that you are a physical being whose psychological needs must be met in order to feel good or to be whole. At this level, you are not living a spiritual existence yet.
However, this is all part of the journey to reaching the happy you. Listening to the heart, so that we can live more and more as a spiritual being can bring our existence to a conscious space where life becomes a loving and joyful adventure that renews itself with every moment.
Fear and insecurity can turn physical fitness into an addiction. While most of us consider the pursuit of physical fitness to be a great habit, for me, it was a painful cycle disguised as a healthy practice. The more unsatisfied I was with myself, the more strenuous, restrictive, and consistent my exercise and diet became.
Looking back, it’s clear to see that dissatisfaction, not poor health, was what propelled me to dedicate more than twenty years of my life to fitness. I strongly believe that the reason fitness and fit people are so popular is because most of us are attracted to the idea of having a “healthy distraction” from our inner conflicts.
Although it is true that exercise and physical attractiveness can improve our overall health and lift our self-esteem, using these methods to hide our pain can also result in increased, unnecessary suffering. I don’t know anything healthier than having the courage to dive deeper into our own hearts for answers.
To be healthy is to be loving!
The links between my painful past and fitness became clear to me after a period of major inner turbulence. I knew that most compulsive behaviors had their roots in traumatic experiences, but I never connected my obsession with fitness with my lingering inner pain from the past. I believed I was a strong person who had overcome pain because I had a fit and healthy body to prove it, as well as a life that seemed to be driven by (and built on) authentic and exciting experiences. However, the truth was that my fitness habits, to a great extent, were escapism.
To be healthy is to be loving.
Given how exercise, diet, and even therapy can become traps for a painful emotional reality, it’s crucial for us be aware of the fundamental causes of our suffering.
Think of how we might sometimes consciously (or unconsciously) believe that we are not good enough or not worthy of happiness. When this happens, we then begin to work hard in pursuit of this worthiness.
As a result, anything external that gives us the illusion that we deserve happiness for our effort will also become our own created prison.
This cycle of sustaining habits out of fear turns exercise and diet (or whatever our external source of happiness is) into negative forces, thus compounding the root problem as we live for our bodies and for conditioned emotional stability through abusive mechanisms.
This can cause disharmony within the heart, creating a state of mind where true happiness cannot exist.
To be healthy is to be loving.
Susan had a session with me at two in the afternoon. I was not feeling well after Destiny’s encounter. During lunch, my thoughts had been much more centered on love and kindness, and this reflection was hovering over me when Susan arrived. She’d been training with me for a couple of months.
I began chatting with her about these tender reflections. In the middle of our session, I said, “Susan, you know what I’ve begun to realize?”
“What?” she asked.
“That the foundation of health is love; how can we feel comfortable in our bodies if we are not in love with life? Does that make sense to you?”
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She looked at me as if she was thinking about it. Then she said, “Valeria, can you please get the mat for my next buttocks workout?”
We continued with the session as if I’d never brought up the insignificance of a fit body without a loving heart and a happy mind.
Karen was my last client for the day. We met at seven sharp, right after Steve.
Karen was an obese woman I trained twice a week. She was thirty years old, weighed 250 pounds, and was 5’ 2”. However, these numbers don’t say anything about her as a person. She was a painter who owned her own gallery in Manhattan. The serenity in her eyes and the way she smiled for no reason introduced her to me before she even told me her name.
She had been married for more than five years to someone who was in good shape. I knew this because her husband came to pick her up after our sessions. The conversation we had the first day we met left me pondering about life for days.
I asked the same question I asked every client before we began the program: What are your three main fitness goals?
Karen said she only had one goal: to enjoy the workouts.
I recall looking into her eyes as if she had not understood my question. I rephrased it, and this time I was more specific.
“I understand, Karen, and I will ensure that the exercises will be fun, but what I meant was, how many pounds do you want to lose?”
Again, she answered with a smile and said she didn’t care about the weight; she just wanted to feel good during and after the workouts. Furthermore, she said it didn’t matter if she didn’t lose any weight at all. Her peaceful eyes and joyful smile reinforced the truth of her words.
I could not believe this woman and how out of touch with reality she was. She was obese, for God’s sake! She could actually die of a heart attack at any moment, and my mind refused to believe that anyone could be at peace with a body like hers. It couldn’t be possible.
I insisted. I tried to force her to make a deal with me, and asked her to agree on losing one to two pounds per week.
Once more with the same serene, happy look on her face, she replied that I didn’t understand her. Patiently, she repeated that she was fine with her weight and that she enjoyed her work. She was a person who loved and was loved by her family and friends. Her life was a blessing, and she was grateful for what she had. There was nothing else to be added or removed to make her happier. The workouts with me were just to get her body moving while she had some fun.
I wasn’t amazed by her attitude, because I neither understood nor believed in what she was saying at the time. Nevertheless, after our encounter that day, I went home thinking about her, and I remembered a thought I’d had when I was a teenager, one that had returned many times throughout my life.
I would die young.
I believed I would not reach the age of thirty, despite being physically healthy.
Perhaps intuitively, I knew that my heart could fail at any time because of my lack of understanding of what life was really about: love and kindness.
I am convinced that Karen became my client for a reason—to teach me that to be healthy is to be loving. She trained with me for almost a year, and never lost any weight.
Karen was the healthiest client I ever had.
A simple practice we can engage in to cultivate peace and harmony is to give up hope and replace it with aspiration or motivation from the heart—that is, to stop waiting to be happy when something happens. Instead, rejoice in this very moment because what you are doing now should already be the realization of what you want to happen in the future.
The moment we choose to recognize our experiences in the world as lessons of love, life turns into a lucid dream. This recognition can come from the depths of our hearts or from spiritual awareness—brought about through the senseless suffering caused by our minds. Either way, the main difference between a nightmare and a lucid dream is a shift of our perception grounded in love. In the dream of life, there are many mountains to climb every day, and they might crumble, the dust might blur our vision, fear might replace our hope, but if we have faith and recognize our own essence, WE will never fall again.
We know that the best way to lose weight is to eat less, especially of foods that are high in calories. Sugar is a well-known adversary of weight loss. But before depriving ourselves of healthy fats and sweets, it’s wise to try to understand the real reasons we eat more than necessary. I believe that wishful thinking and fear are subconsciously operating in our minds when it comes to our eating patterns. Food can become an addiction, often stemming from emotional triggers when we wish our lives to be different. Steven Pressfield, the famous writer, once wrote: “Most of us have two lives. The life we live, and the unlived life within us.”
The way I see it, having the courage to realize the unlived life within is essential to our physical and psychological health. Trusting this moment for what is—this is courage. Feeling grateful for what we have can empower us to follow our hearts, thus making each moment fulfilled and joyful. The happier we are within, the less preoccupied with food we become.
The perfection of this moment embraces us with unconditional love for our spiritual wealth, for who we truly are—there is nothing lacking.
KIND HEARTS...STRONG BODIES...PEACEFUL MINDS.... Fit for joy!
Much, much love!
Nothing in the past can hurt us when we have learned a lesson from it. Nothing can happen in the future that is not happening now. Our job is to recognize in the present moment the peace and joy in our hearts.
We have the choice to change our minds when we can't change the situation we find ourselves in. Instead of perceiving a commitment to finish our work with dreadful anxiety, we can live in these moments with a sense of excitement.
Embrace the challenge of being creative, thus tapping into the unborn parts of the mind that are not habitually conditioned to perceiving external events.
The main difference between anxiety and excitement is the energy behind these feelings: one is driven by negative thoughts (anxiety), and the other by positive ones. All of the unnecessary suffering in our lives is self-created, and so is our happiness.
When we are able to perceive reality with an inner “eye” that can’t see itself, our hearts will have become the source of unconditioned joy.
I now see that my "fit and healthy" lifestyle was made up of a series of these kinds of experiences. I was very disciplined, but this discipline was turning me into the opposite of a loving and happy person. I came to realize that the pursuit of a fit and healthy body could only be a positive thing if we’ve already recognized our spiritual hearts as perfectly fit to provide us with a life of happiness and peace. In other words, although a fit body can improve our health, earn compliments that boost our self-esteem, and give us a temporary “high” of accomplishment, without a content mind and joyful heart, our happiness won’t last long. When our health and feel-good states depend on external conditions and constant hard work, this can propel us into an endless, destructive cycle.
From my experience with fitness, I can confidently say that the motivation to have a healthy body should not be based on fear, but on love. One of the hardest negative mental habits to break is the constant need for the approval of others. This habit can result in physical and emotional abuse (as happened to me), by propelling us to overtrain our bodies so that we will be accepted and complimented by others. The more I abused my body at the gym, the more people praised me, and the more I was motivated to keep doing it—to the extent that I even signed up for competition shows. As you can see, this was not that different from a drug addiction. My lack of self-respect and self-love was great enough to keep me open to doing anything that gave me that “approval-acceptance” high.
After many insights and lessons, I’ve learned to have self-love without selfishness; to recognize which behaviors are motivated by love rather than fear; to see how closely connected my past is to my present; and that love, joy, and peace are at the core of our true nature with regard to how we relate to others and the world. My new spiritual understanding not only gave deeper meaning to my life, but it has also caused external changes I could never have imagined.
"Bravo’s dusty roads were still paths for bull-driven carriages, which squeezed between the houses in a cloud of dust. The carriage conductor would scream loudly to give directions to the bulls. He wore leather pants and a leather jacket under the fierce sun, and whipped the bulls with two dirty ropes. From far off, I could hear the loud creaking of the carriage’s dry wooden chassis carrying large bags of beans and corn.
The sound grew louder and louder as it approached our street. It was a bit scary at first, but it always became the attraction of the week. I would rush to the window, covering my eyes with my fingers so as not to be blinded by the dust. I couldn’t open my mouth to laugh or scream either, unless I wanted to have dust for lunch.
I still enjoyed the passing of the giant, creaking carriage dragged by bulls and whipped by a wild man. Bravo seemed not to care about its bull-driven carriages making loud noises and clouds of dust. It was simply the space that allowed a bull to be a bull and a man to be a wild conductor."
"After days of dwelling on my detached feelings and memories of the past charged with discontent, there was a moment of silent melancholy and then a question. This question would change everything: ‘What would you do if you were still alive?’
I knew the answer well.
I’d listen to my heart..."
Below you will find a sample of the diet that I was on for about two years before I competed with WBFF – World Beauty Fitness and Fashion. This dietary system, combined with weight lifting, can be of great help for losing weight, staying in shape, and building muscle and strength. But as I have mentioned throughout my book, Fit for Joy, this type of regiment mainly focuses on the physical body, which is only one aspect of our being. We are so much more than just our bodies! The approach to fitness that works the body in isolation from our mind and our spiritual heart is not what I do today, professionally or personally. My work at the moment is about integrating conventional physical fitness with spirituality.
These meal suggestions are only to illustrate what my personal journey was like. They are not approved meal-plan recommendations.
BREAKFAST Option One
8 oz cold water with a probiotic supplement
1 tablespoon matcha green tea + ½ lemon
1-2 whole eggs
BREAKFAST Option Two
1 salmon filet oven-roasted with coconut oil
BREAKFAST Option Three
Steel-cut oats, almond milk, berries
Any lean meat of your choice: white fish (sole, cod, flounder, or halibut), grass-fed red meat, tuna fish, wild salmon, chicken breast, turkey breast, sardines in water.
Eat with steamed veggies or a green salad.
Avoid sauces; instead use olive oil, apple cider vinegar, and avocado oil for salad dressing.
Snack - Best Options:
1 tablespoon spirulina shake with ½ oz. frozen organic berries and a teaspoon of coconut oil
Green juice (no fruit added)
Protein shake (whey protein)
Nuts (walnuts, macadamias, pecans, Brazil nuts)
Raw coconut flakes
Celery, cucumber, or carrots with almond butter
Kale chips or dried seaweed
Raw cheese (unpasteurized)
Sweet potato chips (homemade)
The same options as lunch
*Important – Avoid:
All sugar and sweets
Regular fruit, except for berries and green apples
Starchy carbs such as pasta, bread, rice, wheat wraps, white potatoes, etc.
Kombucha drinks or tea
All kinds of tea, but especially green tea (no sugar added)
Coffee (no sugar added)
Sleep 8 hours or more per night
Drink a gallon of water every day, as well as green tea
All vegetables and fruit should be organic
Adding lemon to your meals is great – it alkalizes the body
You can have a small piece of dark chocolate 85% cacao or higher, but not every day
Use stevia powder as the only sweetener