MODULE 2 - What is needed from you to succeed
Be clear on which steps and actions, including key mindset shifts you need to take to succeed throughout your transformation
Have a detoxed kitchen to ongoing sustained energy and vibrant health
Do's and Don'ts
The Carrot Test
Prep Phase - This document is of fundamental importance to get ready to get started and set yourself for optimal success. This document lists out the specific steps to take during 5 days to be best prepared for your transformation.
Do’s and Don’ts - This document outlines the 10 do’s and the 10 don'ts to abide throughout this program. Includes foods and habits to exclude and to include.
Gluten Free Meal Plan - This meal plan outlines a week’s worth of simple gluten and dairy free meals to prepare ahead and/or make fairly quickly. Making ahead and freezing some of these meals will assure your success! Make a list and take yourself to the grocery store and get home ready to make most of these meals.
Simple Quick and Easy Meals - This document lists out quick and easy meals with very few ingredients and simple instructions for you to enjoy and stay on track. Make a list and take yourself to the grocery store and get home ready to make most of these meals.
Gut Friendly Anti-inflammatory Plate - This document lays out a general guideline on how to build a meal that is conducive to optimal gut health. This document lists out which healthy carbs, proteins and fats to include at meals and which ones to avoid.
Simple Meal Plan Template - This document is a fillable pdf for you to plan your week’s worth of meals, write out your grocery list and meal items you plan on making ahead of time.
Clean 15 And Dirty 12 - This document lists which produce to eat organic and which produce is safe to eat non organically.
Added Sugar Evaluation - This is a fillable pdf for you to assess your added sugar sources and overall consumption. It is of fundamental importance to know where your added sugar is coming from and how easy it is for it to add up!
Sugars and Sweeteners - This document lists names of added sugars, explains what sugar alcohols are and how to spot them in nutrition labels. Get to know your sources of hidden sugars!
Sugar Detox Guide - This document is of fundamental importance to your health journey as it lists out the steps and tools to detox from sugar. From teaching you how to identify your emotional triggers to eating and strategies to curve the emotional eating to showing you a day’s worth of added sugar plus simple recipes!
Tips & Notes
Remember to collect your stool test ASAP. It's key to determine the best nutritional care for you.
A word about hydration:
Limit drinking with meals! Space fluids 15-30 minutes apart from meals
Sample Hydration schedule:
•6am: 10 oz upon wake up
•7 - 9 am: 20 oz
•9 – 11 am: 20 oz
•1 – 3pm: 20 oz
•4 – 6pm: 20 oz
Water total = 90 oz
•Collect stool test ASAP
•Complete Added Sugar Evaluation fillable pdf
•Complete forms on HEALTHIE as indicted
•Make an inventory of habits that are setting you back
•Schedule on-boarding 1:1 after completing week 3