Module 3 – Welcome
Can you believe we are halfway through this guide already? And I just know you are seeing some amazing results and changes in your health — so exciting!!
One lady said “Why does this guide work, yet nothing I have tried in the past has worked or been this easy?”. It’s simple really… when you understand how the body works, the biochemistry and biochemical reactions that take place, then you can learn how to manipulate specific outcomes and optimize your individual health.
“Let food be thy medicine and medicine be thy food.”
– Hippocrates.
First
How shall we eat this week?
You will stick with TRF or intermittent fasting BUT tighten up your feeding window if it has not been great and practice a little more discipline (i.e stay within 8 hours) or give the ‘spot fast’ a try.
Spot fasting means, that from Monday to Friday you skip one meal a day, for some of you this will be easy and for some a little more challenging — it’s not mandatory but I know some of you like an extra challenge. If you do the spot fast though -> For example; if you skip dinner, then your first and second meal should be big enough to sustain your for the remainder of the day.
We will also look more at counting macros this week. Its so easy, so do not stress! At this stage many of you have become familiar with tracking and cronometer, and its a good learning tool for you to have as you move through your journey… for times when you may plateaue or are unsure of portion sizes etc. We can easily track general macros through MyFtnessPal or Cronometer -> https://cronometer.com/
You will also have the option of adding in a 2 day core plan, which is best done on Wednesday or Thursday, or Thursday and Friday. And if you like, try out the daisy cutter recipes.
Although I would like you to try this weeks plan and its different variables, if you don’t want to, just stick to the basic eating style and keep your feeding window tight. But I encourage you to try tracking for 1 week – you will be very surprised at what we uncover.
Now we are past week 1 & 2; Eating when you’re not hungry is not a great weight loss strategy – so don’t eat if you’re not hungry!
In module 1&2 we learned about nutrition, fairy dust, macronutrients and micronutrients. This week we are taking a further look at superfooods and super herbs that are also part of your “fairy dust” considerations. Superfoods and herbs are both food and medicine – they allow us to get super concentrated nutrition but with less eating. And as you now know, nutrition is the key to long term fat loss and health — not eating ‘clean’ but DENSE nutrition!
SUPERFOODS
These include foods that have a dozen or more unique properties. Superfoods are a class of the most potent, super concentrated and nutrient rich foods on the planet – i.e they have more bang for their buck than our usual foods. They nourish us at our deepest cellular level!
Example, Goji berry is a complete source of protein, immune-stimulating polysaccharides (a good carbohydrate whose molecules consist of a number of sugar molecules bonded together) liver-cleansing betaine, anti-aging and antioxidant properties. Trace minerals and much more. Eating superfoods is a way to guarantee that you will be healthy and maintain your fat loss results for many years of your life.
Elements in superfoods are;
Protein
Minerals (essential for bodily processes)
Antioxidants
Good fats and oils
Essential amino acids (building blocks of life)
Glyconutrients (nutritional supplements derived from plants)
Vitamins
Enzymes (catalysts for biochemical processes)
Coenzymes (enzyme helpers)
Polysaccharides (good sugars)
The top 10 superfoods are;
Goji berries
Fountain of youth food.
Cacao
Some say is the top superfood on the planet. Increases blood flow to the brain. Packed with Serotonin (the feel good hormone), Fiber, Tryptophan (a powerful mood enhancing nutrient), Vitamin C, Zinc, Magnesium (for sleep), Iron, Copper and more.
Maca
A powerful strength and stamina enhancer.
Bee products
The original superfoods. Amazing antibacterial properties.
Spirulina
Complete protein source. Spirulina is so nutrient rich that it is believed that you could live on Spirulina alone for quite some time.
AFA blue green algae
Feeds and builds our blood cells.
Marine phytoplankton
Contains every nutrient needed for the creation and maintenance of new cells.
Aloe vera
This plant does everything! Anti aging, lubricating for the joints, brain, skin and nervous system. Consuming Aloe vera also allows the human immune system to fight viral, bacterial and fungal infections.
Unshelled Hemp seeds
A complete food source and a viable option for protein, albeit not as good as animal protein, this can be an option for increasing protein and minerals, and fat soluable nutrient likes vitamin A & E in the body.
Coconuts and coconut products
You name it, Coconut does it!
Honorable mentions;
Acai
Ancient Amazonian Antioxidant, kills free radicals and promotes longevity.
Camu Camu Berry
Vitamin C King, helps synthesize collagen which keeps the body strong and supple.
Chlorella
supports function of the brain and liver, regenerates and detoxifies the body.
Incan Berries (aka Golden Berries)
good source of protein and are renowned adaptogens.
Kelp
rich in essential minerals and iodine which can help with Thyroid function (under supervision of a health practitioner). Aids in the relief of many health issues
Noni
Polynesian superfruit with antimicrobial and antifungal properties. Noni increases the efficacy of the immune system by stimulating white blood cells.
Yacon
Prehistoric prebiotic which also helps with blood sugar control. This is an awesome natural sweetener alternative. ( Good for constipation too).
You can add superfoods easily to your diet by adding them to yogurt, juices, smoothies, soups, guacamole, chili’s, pies and stews, hot chocolate and even baked goods. The options are only as limited as your imagination! **Please try to add in at least 5 super foods into this week’s eating. This is easy!
SUPER HERBS
These include herbs that have super tonic and adaptogenic properties (this means they adapt and bring your immune system to where is needs to be or promotes homeostasis), as well as many other unique properties.
Example, the Reishi mushroom helps support a healthy immune system, heart, lungs, kidneys and helps with brain degeneration or aging. This is also the most well studied herb in the history of the world! Another example would be Cat’s claw which helps you feel happier and has properties that helps you immune system fight off viruses. Due to their naturally high nutritional and medicinal content, proven history, and whole-herb synergy, these superherbs have real potential for healing and invigorating us.
My top 16 super herbs;
Chaga
King of the medicinal mushrooms.
Reishi
The most well-studied herb in the history of the world.
Nettles
Anti-inflammatory, bone-building, blood nourishing, testosterone-building, silica-gifting superherb: leaves and root. Nettle soup is awesome for regenerating the body after illness!
Rhodiola (Arctic root)
Adapt to less oxygen and improve your performance with this fitness super root.
Ant
King of Herbs? No, Herb of Kings — yes I have ate ants and have some if you would like to try them?!
Astragalus
Nitrogen-fixing, temperate-climate super root that heals you with its polysaccharides and helps you live long with its astragalosides.
Deer Antler
Nature’s source of hormone-building nutrients.
Ginseng
Even though its legend is as old as the hills, ginseng is still there to help heal you. Ginseng’s magic will be with us forever. Use it.
Liquorice root
Helps fend off colds and flu.
Milk thistle
Protects your liver from toxins —> this I have recommended in tea form a lot lately for DETOXIFICATION!
Garlic
Anti-viral, anti-bacterial, and antifungal benefits.
Ginger
The go-to herb to clear out mucus from the lungs and sinus cavities. Great for nausea.
Elderberry
Has been shown to be effective against 10 different strains of flu, helping to shorten the duration of symptoms by up to 4 days.
Oregano oil
Regular use of oregano oil is a great way to clear out some of the unwanted bacteria that can impair your digestion and compromise your health. Want a natural insect repellent? Dilute a few drops of oregano oil in grape seed oil and dab on skin.
Dandelion
Dandelion root is an effective treatment against several types of cancer, including often-fatal pancreatic and colorectal cancers and melanoma, even those that have proven resistant to chemotherapy and other conventional treatments. Also great for DETOXIFICATION and getting the bowels moving! (EAT Dandelion leaves in your salad or smoothie!). By now you should be drinking this 2-3 evenings a week!!
Turmeric
Studies indicate that it’s anti-inflammatory and probably effective for an upset stomach or pain caused by osteoarthritis. The host of antioxidants found within, including curcumin may also help to ward off cancer-causing free radicals and Alzheimer’s. The power of Turmeric can be 4 times stronger than iBuprofen!!! This tea should also be a staple in your BEDTIME ROUTINE.