30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! by Ruth Lacey Read Free Book Online

Introduction
     
    Welcome to the 30 Day Whole Food Challenge, you are probably wondering why you should try this diet when there are so many out there, well allow me to explain.
    Whole food diet
    More and more people are converting over to whole food diet, basically you are traveling back in time. With this diet you eat food without any processed foods eliminating the additives. Fresh whole foods contain powerful antioxidants, which in turn break down fat and cholesterol, berries are really good at this. Did you know that 1/3 rd of the population do not get enough vitamin C, and half of the population do not get enough vitamin A, fiber and magnesium. These all assist in controlling disease, like heart, cancer, blood pressure and diabetes.
    Fats
    Eating whole foods help to correct the body functions, as worst fats are found in processed foods.
    Fiber
    Fiber comes in 2 types, soluble and insoluble. The soluble fiber helps to control the cholesterol and sugar in the blood, this is found in fruit and vegetables, oats and barley. The insoluble deals with the intestine and bowel movement, this can be found in beans, wholegrain, whole-wheat, corn pulses and oats.
    It is important to eat fiber daily to give you a feel good factor, which is in plant foods. Eating junk food and fast foods, along with processed goes against your body’s requirements.
     
    Whole grains
     
    Whole grains is more than just fiber, it is rich in minerals and vitamins, which in turn supply you with good health benefits, lowering the risk of diabetes type 2 and cholesterol. When shopping choose 100% wholegrain and use wheat flour.
     
    Eating tips
     
    Do not eat processed foods because of the fat content, sugar salt and additives.
    When you fancy a drink, try to stick to water green tea, fresh juice and soy milk, these contain no sugar, you have to discipline your body. If you are just changing to a diet, then please remember to take it one-step at a time, this gives your body time to accept the changes.
     
     
     
    Cleansing the body
     
    Remember when you start the diet it will take time for your body to adjust, you will be feeding it nutrients and protein, also if you feel puckish in between meals eat fruit or nuts, I know it’s hard but give up those sweet chewy things.
    It will probably take around 20 days before the effects kick in so hang in there and reap the benefits. It will be really worth it, stay with it and you will be succeeding.
    At the end of the day you experience, more energy, muscle gain, clear mind, fat loss, more strength, fewer colds, less headaches, and pains, easier digestion the list just on.
     
    What to eat
     
    When using ingredients like soy sauce, look for the additive free or you can use wheat free tamari as an alternative. Consume lots of vegetables along with fruit, home grown is ideal where possible. Make sure your yogurt milk is unsweetened along with eggs and cheese. Seafood is better fresh, whole grains and whole-wheat, local farm meats but be sure to remove the skin from the chicken. Drink as I mentioned earlier if you have tea or coffee, make sure it is naturally sweetened. Also don’t forget those snack cravings, eat nuts, fruit and dried fruit.
     
    What not to eat
     
    White flour and white rice, in other words do not eat refined grains. Do not eat any refined sweeteners, like sugar or sugar replacements. The easy way to remember when buying dry goods, if there are more than 5 ingredients on the box, jar, can, package, forget it. The big one is no fast foods.
     

30 Day Meal Plan
     
Breakfast
Lunch
Dinner
Week 1
Day 1
Almond and Berry Porridge
Halibut Salad
Sautéed Chicken with Asparagus.
Day 2
Egg and Spinach Cups
Spicy Black Bean Burrito
Halibut with Bok Choy Steamed
Day 3
Coconut Protein Pancakes
Fettuccini with Spinach Pesto
Honey Glazed Chicken with Potatoes and Carrots
Day 4
Granola with Fresh Fruit
Shrimp and Avocado Salad
Lamb Chops with Rosemary
Day 5
Poached Egg on Mushroom and Spinach
Asian Broccoli