Without protein, we’d be out of luck because it plays a lead role in nearly every function in your body.

It’s part of every cell in your body. Your body uses it to build muscle, organs, and other tissues. It’s also important for brain health and it’s vital when it comes to making key enzymes, hormones, and other necessary body chemicals. 

Not only that, eating the right amount of protein will boost your metabolism and keep your weight in check. It helps you feel fuller, longer.

For this challenge, about 30% of your calories will come from protein, which is ideal for fat loss and maintaining lean muscle mass. Make sure to read the “Personalizing Your Plan” section in this course for details on how to make sure you get the right amount of protein for YOU.

Eating this way doesn’t have to be expensive. Many times, you can find these items on sale or even at bulk grocery stores. Just buy in bulk and freeze them until you need them! Also, be sure to check out local farms and farmers' markets. 

Most of the time, you’ll be able to get a much better deal because you’re buying directly from the source. Not only that, but it’s always great to support local!

Here’s the thing: we want to make sure you are eating QUALITY protein. As much as you possibly can, try to focus on grass-fed meats, wild fish, and free-range poultry. For vegan or vegetarian options, check out Plant-Based Eating here. 

 If you've been conditioned to believe that fats are detrimental to your well-being and should be avoided, it's time for a shift in mindset. Healthy fats are essential for your body and do not inherently lead to weight gain, unlike sugars. Some benefits of healthy fats include aiding in vitamin absorption, providing energy, and contributing to glowing skin and hair.

It's important not to overconsume fats due to their high caloric content, but not all fats are bad.

Healthy fats to include in your diet:

• Olive oil
• Avocado
• Nuts and seeds
• Grass-fed butter and ghee
• Cold-water fish with Omega-3s like salmon

Steer clear of trans fats found in processed foods as they can lead to inflammation, heart disease, stroke, and other health issues. Avoid products containing partially hydrogenated vegetable oil.

Trans fats were invented to give foods (mostly processed ones) a longer shelf life. Years ago, scientists discovered if they “hydrogenated” certain oils by adding hydrogen to them – basically turning a liquid oil into a solid fat (“transforming” them) TO PROLONG SHELF LIFE – they wouldn’t spoil so quickly. Plus, it was cost-effective BUT definitely not healthy for our body. Trans fats contribute to inflammation, heart disease, stroke, and death.

Trans fats are found in many packaged foods – baked goods, donuts, pie crusts, cookies, crackers, margarine – and a lot of fried foods. Even if the label says "No Trans Fats", it may not be true. The FDA allows food manufacturers to label products with less than half a gram of trans fats per serving to label their product as free of trans fats.

You must read the label if you plan to consume products in a box or a bag! The dangerous culprit that has contributed to COUNTLESS deaths from cardiovascular disease is PARTIALLY HYDROGENATED VEGETABLE OIL. Please, for the sake of your health, remove all these products from your diet NOW.

You must read labels diligently, as products labeled "No Trans Fats" may still contain minimal amounts. Trans fats negatively impact cholesterol levels, increase inflammation, and contribute to insulin resistance. They also increase risk of diabetes and heart disease.

Background

Scientists believe our ancestors ate a diet with a 1:1 ratio of omega 6s to 3s, but that ratio is now out of whack in the current standard diet. In fact, some estimate we now eat a diet that’s closer to a 12:1 ratio of omega 6 to omega 3.

Guess what that unbalanced ratio leads to!? You guessed it…. INFLAMMATION.

Omega 6 fatty acids tend to be found in refined vegetable oils like peanut oil, canola oil, vegetable oil, soybean oil, and corn oil (all of which, not surprisingly, are often found in processed foods).  

Healthy fats are incredible for your body. They’re important for:

Healthy fats play a vital role in hormone production, brain health, heart function, energy levels, and immune system support. They are also crucial for reducing cancer risk and promoting healthy skin and hair. By prioritizing a diet rich in beneficial fats, you can fortify your well-being and potentially mitigate the risk of lifestyle-related diseases such as heart disease, stroke, cancer, and diabetes.

The 6-Week Transformation Challenge provides all the necessary tools and information to kickstart your journey toward a healthier lifestyle.

Inflammation is highlighted as a key factor behind lifestyle diseases in the body. Excessive consumption of refined sugars is identified as a leading cause of inflammation, contributing to serious conditions like cancer, diabetes, Alzheimer’s, heart disease, and more.

SUGAR CRAVES SUGAR... 

Once you eat some, it wants to have a party in your body and invite all its sugary friends.

Sugar works on your brain’s pleasure centers – the same parts of your brain that get activated with certain addictive drugs!

Effects of sugar

• Sugar promotes inflammation in your body – the root cause of disease.
• Large amounts of sugar suppress your immune system. Studies show that the suppression is sustained for hours after eating large amounts of sugar.
• Sugar also suppresses the release of HGH (Human Growth Hormone) in the body, which helps your body heal, recover, and stay YOUNG and VITAL.
• Sugar will raise your insulin levels, which over time can lead to a whole host of diseases, including metabolic syndrome, obesity, pre-diabetes, and diabetes.
• Sugar zaps your energy. The ups and downs in your regulatory system add to your fatigue. Insulin is released to counteract the high sugar in the blood, the body can't handle the overload, the liver "packages" the excess into fat packets (triglycerides), and this contributes to more problems in the circulatory system, pancreas, and liver. (Like cardiovascular disease, insulin resistance, and fatty liver disease).
•  Sugar is implicated in the development of Alzheimer’s Disease.
• Sugar sets you up for a roller-coaster ride of hunger and fatigue, and then more hunger.
•  Sugar can make your joints ache (hello inflammation) and affect your workout recovery.
• Sugar also affects your hormones and your ability to deal with stress.

Even artificial sweeteners like Splenda and aspartame are no better for you. They’ve been proven to have countless negative effects on your body ... especially in your brain! They typically gift you with cravings for more sweets! Ahh, the vicious cycle of sugar.

We will be using some acceptable substitutes, in moderation of course. These will still affect your blood sugar levels, but they do have some bonus nutrients your body needs.

Sweetener substitutes IN MODERATION:

• Raw coconut palm sugar - Lower in sweet taste, still contains "sugar".
• Raw local honey - DO NOT HEAT HONEY
• Organic maple syrup - OK TO HEAT
• Dates - Good for your intestinal flora. Add to smoothies but take out the pit!!
• Stevia (contains little to no carbohydrates, thus does not affect blood sugar). Even here, you have to read the label. Stevia is a plant-based sweetener, but is highly processed and often contains added fillers that may or may not contribute to a spike in blood sugar which we're trying to avoid (like maltodextrin). Also, not for folks allergic to ragweed!

The many names of sugar include brown sugar, confectioner’s sugar, corn syrup, dextrose, high-fructose corn syrup (HFCS), honey, invert sugar, lactose, levulose, fructose, glucose, raw sugar, sugar alcohols (sorbitol, mannitol, xylitol), sucrose, and turbinado sugar, each with unique characteristics and uses in various products.

You probably know that about 60% of your body is made up of water.

That’s why staying hydrated is one of the best possible ways to take care of your body. Water is essential for every cell in your body to function at its highest level. 

Water helps increase your energy, promote weight loss, flush out toxins, improve the quality of your skin, improve digestion, relieve joint pain, and even help relieve headaches!

“Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.” – Kevin R. Stone

Your brain contains 75% water. Just a small 2% decrease can significantly impair performance and the way you feel. In the afternoon, if you feel sleepy, instead of grabbing a cup of coffee, try a glass of water! You'll be amazed at how your energy returns and without the added stimulation of caffeine ;)

Your kidneys work overtime if you're chronically dehydrated. You may be prone to urinary tract infections, decreased kidney function, and in some cases even kidney stones when your body does not stay well hydrated.

You know what happens when you give a wilted plant a big drink of water – how it springs back to life? Well, you’re not much different!

Your goal for this challenge is to drink at LEAST half of your weight in ounces each day.

Example: If you weigh 150 pounds, you should be drinking a minimum of 75 ounces of water every day. 

Walk into any produce section, and you’re likely to notice the rainbow of colors. It’s not just aesthetics, though. The colors of each fruit and vegetable you eat have a deeper meaning.

Each color represents different plant compounds that can benefit your health. Not surprisingly, the brightest hues indicate an abundance of nutrients.

Armed with this knowledge, you can now create a broader spectrum of nutrients on your plate each day. With a bounty of vitamins, minerals, and antioxidant components brimming from each of these fruit and vegetable groups, it is even easier to attain if you aim to keep your plate bright and colorful with every meal.

As you eat your way through a rainbow of colors each day, chew over the significance each color has for your health.

--->>> Read about the nutrition contained within colorful produce HERE. <<<---