The below is from Sharon. She and I really wanted this to be about "What you can eat and what you are DOING for your body" and not a "don't eat" list. If you think about it, carbs from fruits and vegetables are full of flavanoids, vitamins and trace elements that grains and oats and breads just don't have. The variety of colors and nutrients offered are amazing for us. It is really easy to eat a lot of calories from other carb sources and be lacking in a lot of nutrients. Our 3 day kick off program is going to up our nutritional intake quality and we are going to have to eat a LOT of food !!! You may well be eating more than you usually do and that is great. I have some added rules for you on this 3 day plan as well:
1) Eat a food you have never had before once a day (think purple kale, starfruit, or yellow kiwi)
2) Get a full 8 hours sleep. This will be possible because I want everyone to watch no more than a half an hour of tv a day.
3) 10 minutes (minimum) of stretching, meditation or focused breathing in absolute quiet. Mary (one of our challengers) who is a professional classic musician and busy Mom, has some guided meditations of varying lengths that she will gladly share so perhaps she can give us some links via email or facebook.
4) Daily exercise of some sort.
5) Daily "real" conversations with our team mates or close friends. You need to connect.
6) Taking the time to brush and floss and take good care of your skin, nails etc. I find as a Mom, I do not do any of this. I am not "well groomed" and don't dress well or look "together". It is not really my "thing" but for these 3 days, I am changing my tune. You know that "put your oxygen mask on first before assisting other people" thing, well it all starts here.
7) Journal (can be 2 sentences) about this experience. Your thoughts, struggles, what you learn, etc. Sometimes you can learn very funny or insightful things only as your hand is writing them.
From email to blog, the structure of Sharon's writing will be wrong so it is a good idea to print out the email but I wanted to post it anyway so that anyone who is not "officially registered" can still follow along.
Three days to relearn what food TASTES like. The goal is not to stuff oneself but start tuning in to what food taste like, what if feels like to be hungry and thirsty, feeling satisfied and not stuffed. Think of your stomach as the size of your fist. You should only eat to fill it, not stretch it, breakdown that food and refill about 3 hours later. Start your day with a large glass of water with tons of lemon in it. Each of your 3 main meals (breakfast, lunch and dinner should consist of about 5 oz protein 2 cups of vegetables and 2 fat (1 TBSP oil, 1/4 avocado, 2 TBSP seeds). Your snacks can be fruit, nuts, nut butters, seeds, 3 oz protein... Keep a journal for the 3 days of what you ate, when, how you felt, etc. Don't obsess over it, rather explore flavors, taste, what non food social exchangement can you replace with that time obsessing over food. Here is an example of a day: Breakfast smoothie: 1 scoop hemp protein, 2 cups unsweetened vanilla almond milk, 1/2 cup blackberries, 1/2 cup raspberries, 1 TBSP ground or milled flax seeds Snack Greens juice Lunch- 5 oz grilled chicken chopped over 1 cup arugula, artichoke hearts, 1/4 avocado, 1 TBSP pumpkin seeds, 1 TBSP olive oil Snack- Papaya with lime squeeze on top Dinner- 6 oz salmon, 1cup roasted brussel sprouts, 1 c spinach sauteed in 1 TBSP oil and garlic Dessert- pear with almond butter Fruits Permitted Apples Apricots Blackberries Blueberries Cantaloupe Cherries Coconut Figs Huckleberries Kiwi Kumquat Loganberries Mangoes Melons Mulberries Nectarines Papayas Peaches Pears Plums Raspberries Vegetables Artichoke Arugula Asparagus Avocado Bamboo shoots Beet & beet greens Bok Choy Broccoflower Broccoli Brussel sprouts Cabbage Carrots Cauliflower Celery Celery root (celeriac) Chives Cucumber Dandelion greens Endive Jicama Kale Kohlrabi Leeks Mushrooms: all Onions Pak choi Okra Red leaf chicory Sea vegetables/seaweed: kelp, dulse, hijiki, arame, wakame Radishes Rutabaga Snow peas Spinach Sprouts: all Squash: winter & summer Swiss chard Turnip Watercress Zucchini Protein free-range chicken turkey Lamb Buffalo Wild game: venison, quail, pheasant, rabbit Cold water ocean fish: wild pacific salmon, ocean char, cod, halibut, haddock, sole, pollack, tuna, stripped bass Water-packed canned tuna (without added soy protein) Sardines Anchovies Protein powder: hemp, brown rice or pea Nuts Almonds Cashews Flax seeds Hazelnuts (filberts) Pecans Poppy seeds Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Hemp seeds Note: All of the above can be consumed as butters and spreads (tahini, almond butter, etc). Nuts and seeds are best consumed raw (not roasted) and unsalted. Oil Almond Flax seed Coconut (best for cooking at high temperatures) Olive Pumpkin Safflower Sesame Sunflower Walnut Hazelnut Truffle Note: Please make sure oils are unrefined, extra virgin, non-gmo, organic, cold-pressed, etc. Vinegar Apple cider Balsamic Red wine Rice Tarragon Ume plum Dairy substitutes Almond milk (unsweetened) Hemp milk (unsweetened) Hazelnut milk (unsweetened) Coconut milk or water Rice (whole grain, brown rice) *rice milk is the most processed of the dairy substitutes and often sweetened. Other dairy substitutes preferred. Other Beverages Teas: herbal, white, green water vegetable juices- cold pressed preferred Spices Allspice Anise Basil Bay leaf Caraway seeds Cardamom Celery seeds Cinnamon Clove Coriander Cumin Dandelion Dill Dry mustard Fennel Garlic Ginger Mint Nutmeg Oregano Parsley Saffron Sage Salt-free herbal blends Savory Sea salt Tarragon Thyme Turmeric Vanilla extract (pure) Raw cacao Mustard (made with apple cider vinegar) Wheat free tamari Sharon Richter www.sharonrichter.com You only have one body. Treat it with respect. ™
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