14 day jumpstart to clean eating - guided… · your 14 day jumpstart to clean eating plan the...

Contents

Welcome to the Jumpstart to Clean Eating 3 ..........................................

Your 14 Day Jumpstart to Clean Eating Plan 4 ................................................

Take the Pledge 6 ...............................................................................................

Your Big Reason WHY? 7 ...................................................................................

Create a Vision for your Future 8 .......................................................................

Getting Started 10 .........................................................................................

Step #1 The Kitchen Clean Out 10 ...................................................................

Step #2 Prepare For The Next 14 Days 10 ........................................................

Step #3 Go Grocery Shopping 11 ....................................................................

Step #4 Food Prep For The Days Ahead 11 .....................................................

Step #5 Review Your Social Calendar And Plan Accordingly 12 ..................

Step #6 Set A Date To Start And Stick To It 12 ..................................................

Step #7 Follow Through 13 .................................................................................

Eat Real Food 14 ............................................................................................

6 Easy Ways to Add Healthy, Whole Foods to Your Diet 16 ...........................

Top 10 Tips for Eating On The Go 17 .................................................................

Ready to Take Your Health to the Next Level 20 ........................................

The Legal Stuff 21 ...........................................................................................

Connect with Me 21......................................................................................

� 2© 2017 Ana-Maria Janes RHN | anamariajanes.com | Jumpstart to Clean Eating

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Welcome to the Jumpstart to Clean Eating

Hi, I’m Ana-Maria, and I’m a Registered

Holistic Nutritionist through the Canadian

School of Natural Nutrition.

I help busy moms break free of their

sugar cravings and balance their

hormones by teaching a habit-based

approach to health so that they can save

time, loose weight, feel energized, and

love their bodies again.

I’m thrilled to have your here and that you decided to make this investment in yourself!

I want to start out on the right foot and be clear about one thing. I’m a firm believer that quick fixes don’t work. Fad diets are proven to cause rebound weight gain. Cutting out entire macronutrients groups because it’s the cool thing to do creates disease, depression and constipation and leaves you

susceptible to nutrient deficiencies.



Your 14 Day Jumpstart to Clean Eating Plan

The Jumpstart to Clean Eating plan is a 14 day program to set you on the path to clean up your diet and set you on the path to eating real whole foods.

Through Jumpstart to Clean Eating and our on-going check-ins, I will help you to

find a real-food lifestyle that you can maintain long-term. By following this plan for just 14 days you will make small changes in your life and your families lives that add up to HUGE results, weight loss and unbelievable health.

All the foods you will find in the meal plan are readily available at your local grocery store and don’t require any specialty foods you’ve never heard of before. The recipes are designed to eliminate the processed, artificial and packaged foods and get you eating real whole foods.

Each day you will receive an email from me with a message and an accountability check-in. This is not going to be like the rest of your ‘dieting’ experiences. I am investing in you 100% even if you don’t feel like investing in

yourself… yet.

At any point feel free to hit reply to the emails that are being sent with questions and you’ll receive a reply. My email address is [email protected]

and you can reach me there anytime.

Please keep an open mind when you read this. I ask that you think about how you feel versus what popular culture and the medical profession have to say.



mailto:[email protected]

I went on to study holistic nutrition mainly because I was tired for feeling

overwhelmed with conflicting information that’s been put out there. It became hard to figure out what’s accurate and what was not.

I created the 14-Day Jumpstart to Clean Eating to help ease your stress,

confusion and guilt surrounding food and making nutritious choices for you and your family. Please take your time going through this guide. The best advice I can give you is to listen to your body. Do more of what makes you feel better.

I focus on going back to eating real foods and eliminating the non-foods that do more harm to our bodies then good.

Here’s what you get with the 14-Day Jumpstart to Clean Eating

Your program comes with a few resources:

• You program Guide (this is it!)

• Your clean eating Meal Plan

• A clean eating Recipe Book

• Portion Size Guide

• Grocery Shopping List



Take the Pledge

Make A Commitment

Making a commitment to make small, realistic changes does not have to be an all or nothing thing. In fact this is the opposite of what I would like you to do. Making a commitment to eat real food is about changing your relationship with food.

This means that you are someone who chooses health, vibrancy and nourishment. A pleasant side effect of this commitment is long lasting weight maintenance.

Food is nourishment for your body.

Food should contribute to health – not detract from it.

Clean Eating Pledge:

Always make the best possible choices given your circumstances.

This means letting go of any and all excuses that arise either out of lack of planning or social situations. Just make the best possible choice based on your circumstances and you will be sticking with your commitment of eating real

nourishing foods. No guilt necessary!

Since eating real food is not a diet there are no screw-ups, cheat days or reasons for the excuses. Sometimes you will feel inclined to veer from your commitment. That's cool. Don’t wait until the next “Monday” to follow your

commitment again. Just continue eating real food at your next meal or snack because that's what people who make a commitment to change and eat real foods do.

Imagine living a life where you can feel relaxed and at ease in any eating

scenario. What would that feel like for you ...



Your Big Reason WHY?

It’s helpful for you to become clear on your big reason why… Why do you want to make these changes in your life?

Why today?

Sticking to your commitment of eating real food and making the best possible

choice given the circumstances becomes a no brainer when you are clear on your WHY.

Losing weight is a very strong motivator, no doubt about it. But what happens when you achieve your goal? Then what?

Think beyond the number on the scale. What’s your real motivator?

• Family history for preventable disease

• Diagnosis of high blood pressure, high cholesterol, high blood sugar levels

• Feeling unwell, tired, sick, achy and too old for your real age

• Not happy with your body and embarrassed because you let yourself go

• Sick and tired of letting food cravings run your life and want to take back control

Whatever your big reason WHY is, I suggest you write it out on a piece of paper. Carry that paper with you everywhere you go and look at it often. Share your big reason WHY with family and friends. Let your big reason why be a constant

source of motivation for you.



Create a Vision for your Future

Think about your future and what you want your new eat real food lifestyle to look like. What type of habits do you want to have? What type of foods do you enjoy? How do you feel about yourself?

Write all of these things down. It might feel uncomfortable or unattainable. That's okay. Write whatever comes to you.

We all have a vision for ourselves the kind of life we want, the kind of people we

want to be. The family who goes for a nightly bike ride instead of watching TV or the mom who gets up at 5 am to go for a walk before the rest of her family is awake.

Write a vision for yourself to achieve over the next 14 days. Write it out as if you've already achieved it. It's helpful if you start your goal with the “future date” and “I am feeling…”

For example -

“It's (insert date- 14 days from today) and I am feeling happy. I put on my jeans today with ease and felt confident in my body. My skin is no longer dry, in fact it’s glowing. My make up goes on so smoothly and you can hardly tell it’s there.

I am confident in the kitchen. I am in control and free to choose what I will eat next knowing that I will pick nourishing foods my body loves. I am proud of myself that I committed to following the 14-Day Jumpstart to Clean Eating plan and now weigh X.”

OR



“It's (insert date - 14 days from today) and I feeling happy and relaxed. My family and I have had 6 out of the 14 dinners together; all sitting down at the table. I am proud that everyone in my family stuck to the plan as best they could. We are closer for having shared this experience.”

Setting your standards so high by creating an unachievable goal is a waste of time and sets yourself up to fail. Make your goal realistic for you.

By having a goal set, you at lest have a clear idea of where you are going. You

have a destination in mind and are building your personal map on how to get there. There might be some detours along the way, but at least you know where you’re going!



Getting Started

Step #1 The Kitchen Clean Out It’s time to do your kitchen clean out. It's a fun activity that you can do with your family.

Make your kitchen clean out like a farewell party. Say your goodbye to the foods you know and love, yet don’t serve you and your health. You will see them

again one day soon but with much less frequency and yearning. Tie-up the garbage bag and drag it to the curb.

Step #2 Prepare For The Next 14 Days Start by reviewing the meal plan that comes with this guide. As part of your

package, you received a follow-along meal plan along with a recipe book.

Take 30 to 45 minutes and sit down with the other members of your household. Go over the next 14 days and ask if there are any foods that should substituted or recipe swaps made. Make notes on your grocery shopping list provided.

Making food swaps and recipe substitutions are okay as long as you stick to the eat-clean-food guidelines we gave you.



Step #3 Go Grocery Shopping This step is pretty self explanatory? Right? Take the grocery list with any food

swaps or recipe substitutions you made and head out to your local grocery store.

I suggest that you schedule time to go grocery shopping two to three times over the course of the next 14 days. Add some extra time after the shopping to come

home and prepare meals and snacks for the next couple of days.

Step #4 Food Prep For The Days Ahead

This is the step that most of us get stuck on. It's not a problem to go grocery

shopping but the follow through of preparing the meals and snacks is usually lacking. The celery, broccoli and nuts just sit in the fridge for two weeks and then get thrown out.

Sound familiar?

Set aside some time to clean and cut the vegetables and separate them by portions into containers. Separate your nuts and seeds into portions and defrost any meats you will be needing to cook with in the next couple of days.

Read over the recipes you will be making and mark in your calendar when you

will be doing the prep work and when you will be cooking.



Step #5 Review Your Social Calendar And Plan Accordingly

Everyone is busy. We all have full lives where we are running from one activity to

the next. Eating real food with a busy life can be easy if you plan and prepare accordingly.

Do schedule time in your week to make sure you have the real foods you need because it's part of your new lifestyle... not because you are on a diet.

Feel free to re-arrange the meal plan according to your daily activities. lf Wednesday night is a busy night then maybe you make sandwiches so you can eat in the car.

In order for you to turn eating real food into a lifestyle you have to make it a

priority.

Step #6 Set A Date To Start And Stick To It

The last step is to pick a date and just start. Most people like to start new things

on a Monday but since this is not a diet you can easily start any day of the week.

BlG TlP: If you fall off the wagon... just get right back on.

Have we mentioned this is not a diet?

If you end up having a not-so-real-food meal that's okay, but instead of waiting until the next day or Monday to get back on the plan, resume your new healthy lifestyle at the next snack or meal.



Step #7 Follow Through We are all very good at starting things but sometimes lack the follow through.

We recognize that making changes is hard. When you start to feel like you want to give up remember your big reason WHY and your goal.

Keep these thoughts at the top of your mind. Allow yourself the freedom to feel whatever feelings you have. I hope that this time you take time to FEEL, even if

those feelings are uncomfortable, instead of eating the feelings away.

Take a deep breath and follow through with your goals. If you get stuck, shoot me an email or hop in the Facebook group for a venting session and ask for support.

On the flip side, I love to hear about your success! Everything no matter how small, is a win!

So don’t hesitate to send me an email with your accomplishments or post them in the Facebook group.

I’m here to cheer you on!



Eat Real Food Eating a variety of foods that are as close to nature as possible and whenever

possible avoiding processed foods, sugars and chemicals is the goal over the next 14 days.

This is where we focus on explaining what real food actually is and what to look

for when you are grocery shopping or eating on the run.

Before we get into the exact components that make up real food let's go over some of the popular terms or catch phrases commonly used to define real food.

We've listed below a bunch of names... do you know which ones are used by marketing companies to trick you? Keep reading so you can make sure you never get tricked again…

Eating real food does not mean removing entire food groups like carbohydrates for example. Whole grains and gluten-free grains are an essential part of our daily diet and do provide some health benefits when eaten in moderation.



Clean Eating Grain Fed

Organic Non-GMO

Gluten Free Functional Foods

Natural Healthy

Free Range No Sugar Added

Cage Free Free From…

It doesn't really matter what your goals are... they can be about weight loss, fitness or health related but until you give up dieting, eating fat free processed foods or looking for the next quick fix you will be unable to achieve your goals with any lasting success.

This is where eating real food and living a real food lifestyle comes in. See, when you eat real food and make the best possible food choices given your circumstances you behave in a way that constantly moves you closer to your

goals.

The guilt and negative self-talk disappears because you make your food choices with the awareness. Even if you choose to enjoy a slice of pizza,

cupcake or diet soda every once in a while you no longer feel like a horrible person because it's a once-off choice where you happily give yourself permission to enjoy those foods without any guilt because you are quickly able to return to eating real food without any trouble at all.

No one is perfect I00% of the time.

You will be hard pressed to achieve your goals without making the switch over to eating real food.

Your body craves nutrition and will keep sending you cravings and hunger signals until you satisfy the nutrition requirements you are lacking.

Ready to get started eating more real foods?



6 Easy Ways to Add Healthy, Whole Foods to Your Diet

The dietary changes you’re making should not feel restrictive, overwhelming or

hard to live with.

If eating healthier seems like a big change for you, take it one step at time. Pick 1 or 2 changes to make now, and once those are in place, pick 1 or 2 more. This is the best way to make healthy changes a part of your lifestyle, and

something you can easily live with, long term.

Transitioning to a healthier way of eating may seem daunting so here are some tips to keep in mind:

1. Eat vegetables at most meals. Think salads, side dishes, soups, or even adding veggies to your sandwich or wrap.

2. When you are having a craving for something sweet, opt for a serving of fruit to satisfy your craving. Be sure to keep your favorite fruits in the house.

3. When you eat meat, it’s best to choose organic, grass fed, and hormone-

free so you get the maximum nutrients possible without the harmful pesticides residue, antibiotics, hormones, etc.

4. Fill your fridge and pantry with healthy food choices that are ready to eat

and go. Snacks like nuts, seeds, Lara Bars (without added sugar) or fruit are good for ‘grab and go’.



5. Heading out for a few hours? Grab a healthy snack or meal to take with

you. Eating healthy foods on a regular basis will help you avoid unhealthy choices. Example: Make up some of your own trail mix (avoid ready made trail mix as most of them have hydrogenated oils and other undesirable, processed ingredients) or bring a small cooler to keep in the car.

6. Most importantly, don’t be too rigid. Making small changes over time will make a huge difference and it makes the changes easier to stick to.

Top 10 Tips for Eating On The Go

Eating on the go does not have to derail your healthy eating efforts. Being prepared and having a strategic plan will allow you to eat out at almost any

restaurant and still stay on track.

TIP 1 - Plan ahead: GPS some healthy pit stops along your route. A grocery store is a great place to pick up fruit and cut veggies to munch on. If dining out,

many restaurants have their menus online and some even have the nutritional info posted. Go online, search for the nutrition information of the restaurant you want to go to, and plan out your choices.

Tip 2 – Pack snacks. There's no need to stop for food. Keep a few healthy snacks in the car for long rides or bad traffic. A trail mix of seeds, nuts and dried fruit is an easy, non-perishable option. Granola bars with protein and less than 5 grams of sugar also work.



TIP 3- Drink please! Keep a filled water bottle in the car too. We often think

we're hungry when we are just thirsty. If at a restaurant, try ordering a warm drink first thing such as hot water with some fresh lemon slices. You’ll be surprised how this warm calming drink can fill you up and soothe the craving/hunger beast. Herbal tea is also a great option while coffee tends to throw off blood sugar

levels and may lead to cravings and bad decisions later on.

TIP 4 - Be an assertive orderer: Don’t be afraid to modify the menu. Trust me, in this age of “nutritionism”, waiters are used to it. Ask questions and know the

terminology. Grilled, steamed, broiled, boiled and baked are fine but beware of terms such as creamy, smothered, lightly breaded, deep fried. Ask for sauces on the side and leave out the fries/rice/pasta/potatoes that usually come with the main and ask for extra veggies instead (most restaurants are

happy to do this).

TIP 5 - Start with soup or salad: both can be filling and satisfying. Order the dressing on the side and dip your fork lightly in the dressing before every forkful.

Stay with non-creamy soups. Ask the server if dairy is added that will let you know if they add cream or cheese or even butter (you can even tell your server that you are lactose intolerant to make sure they don’t add cream, butter or cheese)

TIP 6 - Appetizers as the main course: Try ordering from the appetizer menu if you don’t find anything you want on the main menu such as grilled alamari ,caprese salad, or shrimp cocktail. Saves calories with smaller portions and is less costly.

TIP 7 - Liquor Control: Alcohol can stimulate hunger so never drink on an empty stomach (really throws off blood sugar) and try to follow the 1:1 rule; follow a glass of wine with a full glass of water. Even try to cut the wine with ½ club soda

or Perrier in a wine Spritzer or mix vodka with soda water.



TIP 8 - Portion Control/Leftovers for the next day: Most restaurants provide huge

portions-take a look at the size of the plate or bowl! Eyeball your serving size (palm of your hand) and divide your portion accordingly. Ask the waiter for a to-go container and box it up right away.

TIP 9 – Eat protein before a long trip: Protein helps to stabilize blood sugar, which, in turn, curbs hunger. Eat a meal with protein before embarking on a long journey.

TIP 10 – Keep to regular meal intervals. Eat a meal every 4-5 hours regardless of time zone changes. If the journey doesn't allow for a real meal, be prepared with a substantial snack like seeds, nuts, dried fruit or cheese.



Ready to Take Your Health to the Next Level

Think about how amazing your body could feel with even more nourishing food and healthy habits.

If you’re ready to gain more energy than you ever thought possible & look and feel better than you have in years, it’s time to try my proven system. It’s worked for me and countless clients, and I know it will work for you, too.

Are you ready to dive deeper into your health journey and take your health, life, and energy to the next level?

Join me for my Sugar Repair 6 Week Program. You’ll receive an in-depth sugar

detox program with over 50 mouth watering recipes, easy-to-make and family friendly. In addition You’ll received a step-by-step plan of action with suggested whole foods meals that will help you kick the sugar habit for good. For a full list of resources and bonuses, click here to see what Sugar Repair has to offer.

Most importantly, you’ll get access to me to ask any questions, concerns or struggles you may have and a private Facebook group filled with wonderful people all on the same journey as you. I’ll be there to support your journey!



http://anamariajanes.com/sugarrepair

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The Legal Stuff Medical Disclaimer The content on this publication is provided for general educational and informational purposes only. The intention for this information is to provide educational material so that informed decisions about care can be made when discussing your health concerns with your health care team. It is not intended as, nor should it be considered a substitute for professional medical advice, diagnosis, treatment, or individualized care. Ana-Maria Janes is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or procedures discussed in this book.

Copyright Notice All content included in this publications is the property of Ana-Maria Janes RHN. No part of this package shall be reproduced, photocopied, or transmitted in any form by many means without the writer permission of Ana-Maria Janes. This mean it is prohibited and you do not have permission to email or share this publication with your friends any family. Should they wish a copy, they may visit http://anamariajanes.com/jumpstart

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