Kaia Olympics Nutritional Plan
Transcription
Kaia Olympics Nutritional Plan
Nutritional Plan The Kaia nutritional plan is designed specifically to cleanse your body, strengthen your muscles, increase your energy, and help you sleep better at night. All recipes are created without dairy or meat, and are gluten free, but it is up to you to add in lean meat & dairy when and if you choose. Read over the 10 Commandments and let them guide you in your decision making. Brik is not about starving yourself, but learning to eat cleaner, leaner & healthier than you ever have before. It’s time for YOU to make a positive change…and there is never a better time than now. Table of Contents KISS Keep. it. simple. sister! Don’t get overwhelmed just follow the 10 Commandments and you will achieve your goal in just six weeks! The TIME IS NOW for a Nutrition Revolution ! Understanding the Kaia Nutrition Plan Kaia Nutrition Plan at a Glance Balance & Strength Plan Kaia Plan The Kaia 10 Commandments More Tips to Success The Detailed Alkalyne Foods Shopping List FAQ’s page 3 page 4-5 page 6 page 7 page 9-10 page 11 page 12 page 13-14 page 15-16 “Let food be thy medicine and thy medicine be thy food.” Hippocrates Kondition for Nutrition… LET’S STOMP OUR GOALS!!! We are so excited and grateful to have you joining us for the six weeks of Kaia Konditioning Kamp. This Brik will be so much fun; we are here to offer you the tools, love, support and guidance as you create your BEST life possible! Over the next six weeks you will have a weekly nutritional focus. Please take it one step at a time and don’t get overwhelmed…just be open to change. You will experience major shifts in your life and body, and we are honored and thrilled to contribute to and aid you in this process. The purpose of BRIK and this nutrition plan is not the “be on a diet” for the next 6 weeks. The purpose is to create a new lifestyle. So as you go through each day, don’t look at week 6 as the end, but use this entire session to create new habits. If something doesn’t work for you, don’t ignore it all together - talk to a coach and we will help you find a solution that fits your life, your personality and your needs. The majority of our program is structured around working out and being together for one hour in the morning/evening (depending on your class), so please try to make it! If you have to miss for any reason, jump into a make-up class or work out on your own. Remember, you can never out exercise a bad diet. If you want results, you must make a strong commitment to choose whole foods and foods that fuel our bodies to be their BEST! Ultimately, the results depend on you --what you put in, you will get out. Please take advantage of all the areas of this six week adventure: Read/contemplate/work out/fuel your body/celebrate/smile Over the next six weeks we will work together and learn the ins and outs of true health, the nutritional know-how, and fitness. The Kaia Konditioning BRIK is designed to give you the physical fitness tools and know-how to make sure you’re resilient in real world challenges. Nutritional Plan at a Glance Weight Loss and Creating Lasting Change Nutrition is a key element of the Kaia program. Statistics show that what you eat is responsible for 70-80% of your weight loss results. We know that exercise and fitness is how you thrive in life, but let’s focus on our diet in this section of the manual. If you wish to lose weight, keep in mind a few basic mantras: Crowd out the junk Food is fuel Stay positive With the Kaia Nutritional plan there is no need to count calories. Just remember the backto-basics rules: 35 grams of fiber Add lots of green vegetables Cut the crap Hydrate Be moderate Eat Food. Not too Much. Mostly Plants. - Michael Pollan Choose what works for you…. We are now suggesting three levels of the Kaia nutritional plan: 1. Balance 2. Strength 3. Kaia Please look through the nutritional plans and choose the level (Balance, Strength or Kaia) that best fits your goals for next six weeks. Please be specific about the level you will be committing to. Write the level on your goal sheet and in your food journal that will be turned in to Coach Tara. Choose the nutritional plan that best suits your lifestyle and training regimen. Always remember to “Keep is Simple, Sister”. If you feel overwhelmed, just go back to the Kaia 10 Commandments. Balance: You are happy with your fitness level and diet but would like to learn to fuel for performance, clean up your diet a little, and find some new fun and delicious recipes. Review the Balance Level nutritional plan. Strength: You love what Kaia does for you and want to make a commitment to this BRIK to boost your diet and fitness level. You can expect to lose 6 to 10 pounds, 1-2% body fat and increase lean muscle. Review the Strength Level nutritional plan. Kaia: Let’s KICK BUTT!!! You are ready for change and would like to lose weight and inches in the next 6 weeks. You can expect to lose 6 to 15 pounds, 1-5% body fat and increase lean muscle. This is the transformation level. Review the Kaia Level nutritional plan. Balance and Strength Plan If you are happy with your fitness level and diet and would be a good candidate for the Kaia Alpha Team (K.A.T.) Weight loss: 2-8lbs. and 1-2% body fat. With the Balance & Strength Level plans, your primary focus should be fueling for performance. You are happy with your weight but may need a little tune up on your diet. We ask that you follow the 10 commandments i.e. adding lots of fruits and veggies, cutting out processed foods, sugar and alcohol. You are able to have one cheat day a week, keeping moderation in mind. We will focus on eating the right foods in the right amount. The below “Detox Week Meal Plan” is merely a guideline or suggestion to help you make healthy food choices that fuel your body to reach its full potential. Keep it simple! Balance Level Nutritional Plan just follow below… • Choose your favorite recipes from the cook book • Detox week cut all grains but you don’t have to stick to soup for dinner • Eat unlimited veggies • Eat four servings of fruit (high sugar fruits before noon) • If you’re hungry add healthy fats i.e. avocado, raw nuts, seeds and healthy oils • Eat a healthy whole food meal 1 hour after working out • Hydrate properly (10/10oz glasses of pure water a day) • Eat mostly non gluten carbs i.e. wild rice, sweet potatoes & quinoa • Thinks about food as friend or foe…fueling our bodies to perform • Follow the Kaia 10 Commandments 3 Kaia Plan You are ready for change and would like to lose weight and inches in the next 6 weeks! Weight loss: 8-12lbs and 3-5% body fat. Let’s KICK BUTT!!! With the Kaia Level nutritional plan our focus is kickin’ Kaia butt. We are ready for a body transformation…you can be a Kaia Queen! We will jump into Kaia, hit detox week hard and follow up with weeks of low carb, low sugar and lots and lots of leafy green veggies. This plan promises to help you shed excess weight, lower your body fat percentage, help you lose inches, regain energy and give you the power to workout hard and build lean muscle. We will focus on eating the right foods in the right amount. Kaia Level Nutritional Plan • Eat unlimited veggies • Eat low sugar fruits • Drink lots of detox veggie drinks and Kaia Kocktails • Only healthy fats i.e. avocado, raw nuts and healthy oils in very small amounts • Eat a healthy whole food meal 1 hour after working out • Hydrate properly • Eat all non-gluten carbs i.e. wild rice, sweet potatoes & quinoa just once a week • Thinks about food as friend or foe…fueling our bodies to perform • Follow the Kaia 10 Commandments 7 The Kaia 10 Commandments 1. Water, water, water! Drink at least 80oz. of water every day. Or to be more precise, drink half your body weight in ounces of water, i.e. 150lbs = 75oz water a day. Drinking water is one of the best ways to lose weight. Drinking three liters per day can help you burn 50-75 calories, double your energy, and make your skin glow. Drink alkaline water, spring, or filtered water. Try not to drink tap water because it’s loaded with chlorine and fluoride. Avoid plastic water bottles or make sure they are BPA-free. 2. Eat dinner before 6:00pm and definitely not past 7:00pm. Ideally, you should finish eating your dinner 3 ½ hours before you go to bed. This is important for helping to reset the hypothalamus so as not to store fat. Eat a healthy breakfast or snack as soon as you get up in the morning! 3. Eat 30 to 35 grams of fiber a day. Adding fiber to your diet has been shown to speed up the weight loss process dramatically. It can help reduce appetite, relieve constipation, improve digestion and increase energy. See the fiber chart for ideas. It is better to get fiber from food rather than supplements. You burn 7 calories for every gram of fiber. If you’re getting your 35g per day… that’s 245 calories!!! 4. Cut the Alcohol. Your body reacts to alcohol (other than the taxation on your liver, your metabolism, and your brain) just like it does pure sugar. It’s a straight shot of glucose into your bloodstream, and insulin can’t keep up, so your body stores what it can’t use as fat. Don’t let anything control you. It’s good practice to go out to dinner or out with friends and order a sparkling water with lemon and have just as much fun without the addictive side effects. You can do it, it’s only six weeks! Don’t say no… just find substitutes: Try Kombucha, alcohol-free wine or beer (Fre Wine and Ariel are my favorites) or our famous Kaia Kocktails (water, lemon, stevia and cayenne). 5. Replace sugar! Don’t eat anything with more than 9g of sugar! Sugar throws our bodies into an immune-suppressed, non-working state of chronic fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. Break the sugar addiction-- get rid of refined sugar (anything that isn’t fruit). Add apples, berries, and any other fruit when you feel the sugar craving coming on. 6. Replace white stuff! Pick healthy carbs in the form of vegetables (use romaine lettuce in place of tortillas); try miracle noodles, quinoa, and gluten-free grains. Avoid starchy and processed carbs like bread, rice, oatmeal, tortillas, potatoes, etc. White rice is a refined form of brown rice. The refining process removes fiber and nutrients from the grain. One cup of cooked brown rice contains 3.5g of fiber and has 218 calories. One cup of cooked white rice has virtually no fiber but delivers 242 calories. The same is true of pastas and breads, too! 7. Never skip meals. Most obese people have one thing in common – they skip meals. The moment you allow your blood sugar to drop, you become a fat-storing machine. You must eat three balanced meals to keep your metabolism humming. Read about the Sumo wrestlers’ diet! 9 8. Cut the crap! Substitute artificial or processed food for whole foods. For these next five weeks cut all the things from your diet that slow you down. Avoid sugar, white flour, rice, crackers, honey, pasta, rice cakes, Power Bars, etc. Do not consume any food that has NutraSweet, Splenda, aspartame, sucralose, monosodium glutamate or saccharin on the label. These artificial additives will make you fat, are chemically addicting, and cause depression and anxiety. Limit or cut out meat and dairy. If you add meat and dairy to your plan, add it as a condiment, and please buy organic. Meats and cheese that are not certified organic are loaded with growth hormones, antibiotics and other drugs. Buy organic produce, avoiding pesticides, genetically- modified foods, and chemicals. These poisons may create hormonal imbalances in the body, which lead to weight gain, abnormal storing of fat, menstrual cycle problems, PMS, and depression. 9. Limit or eliminate dairy and meat. Heart disease is the number one killer in our country; 1 in 3 Americans die from it every year. A big contributor to heart disease is cholesterol, so you need to cut out or reduce cholesterol. Meat and dairy are the only foods with cholesterol, so by limiting your intake of cholesterol you can reverse and eliminate heart disease, cancer and diabetes. Substitutes for dairy and meat include almond milk, coconut milk, Daiya cheese, tempeh, beans, quinoa, etc. 10. Eat unlimited veggies! Instead of counting calories, keep track of the number of fruits and vegetables you eat each day. Eat at least 7 veggies and 4 fruits. You can eat unlimited veggies. The more greens you eat, the better you will feel. They are packed with vitamins, minerals and chlorophyll which help with digestion, weight loss and increased energy. Eat veggies with every meal: spinach for breakfast, kale for lunch, broccoli for dinner. You pick your favorites! 10 Unleash Your Inner Fighter The intention of this nutritional plan is to allow your body to heal, rejuvenate, vitalize and replenish your inner fighter. When you give your body a break by eliminating foods/drinks that may be causing irritation, stress, inflammation and agitation, it allows the body to then be supercharged in a natural & beautiful way! For the next six weeks you will detoxify, accelerate healing, give your digestive system a mini break, increase your metabolism, release toxins, regenerate & rejuvenate. You may do all of the suggestions or pick a few that feel right for you. You can always go back and experiment with these as we go through the program. We recommend that you write down and commit to which ones you are going to follow and then implement them daily. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Increase organics fruits & vegetables Drink smoothies & juices every day Drink lots of water (half your body weight in ounces) Drink warm lemon water Go to bed earlier & rise with the sun – get your beauty rest :) Eliminate or reduce animal products (fish, pork, beef, veal, chicken, turkey, lamb...) Eliminate dairy products (milk, cheese, cottage cheese, eggs, yogurt, butter, ice cream) Eliminate caffeine (if you love coffee try teeccino) Eliminate refined sugar & white flour/white rice Eliminate alcoholic beverages Eliminate gluten (barley, spelt, kamut, rye, couscous, oats) Eliminate/reduce your amount of packaged and processed foods Food And Drinks to Consume in Abundance Drinks: purified/distilled water, herbal teas, lemon/cucumber water, mineral water Vegetables: fresh, organic & mostly raw, juiced, blended, steamed, sautéed, or baked Fruits: fresh, organic and mostly raw & frozen Vegetable Protein: sprouts, lentils, legumes, split peas, gluten free grains (millet, quinoa, amaranth, buckwheat, brown rice) Nuts & Seeds (moderation) : sunflower, hemp, sesame, pumpkin seeds; almonds, walnuts, hazelnut, pecans, cashews Sweeteners (moderation) : stevia Oils: olive, flax, sesame, almond, hemp, pumpkin, walnut “Eat food. Not too much. Mostly plants.” Michael Pollan 11 The Detailed List of Alkalyne Foods The balance of acid and alkaline within the body is referred to as pH and is measured on a scale ranging from pH1 (the most acidic) to pH 14 (the most alkaline). A neutral pH balance is 7.35 and is what we need to aim for. If you are too acidic you may be prone to fatigue, weight problems, disease and a weak immune system. Eat these alkaline foods! Try to incorporate as many as you can into your daily diet... Vegetables Sprouts Grains & Beans Asparagus Broccoli Chili Capsicum/Pepper Zucchini Dandelion Snowpeas Green Beans String Beans Spinach Kale Kelp Collards Chives Endive Chard Cabbage Sweet Potato Coriander Basil Brussels Sprouts Cauliflower Carrot Beetroot Eggplant/Aubergine Garlic Onion Parsley Celery Cucumber Watercress Lettuce Peas Broad Beans Pumpkin Radish Soy Sprouts Alfalfa Sprouts Amaranth Sprouts Broccoli Sprouts Fenugreek Sprouts Kamut Sprouts Mung Bean Sprouts Quinoa Sprouts Radish Sprouts Spelt Sprouts Lentils Lima Beans Mung Beans Navy Beans Pinto Beans Red Beans Soy Beans White Beans Amaranth Buckwheat Brown Rice Kamut Millet Quinoa Spelt Sprouted Bread Sprouted Wraps Gluten/Yeast Free Breads & Wraps Fruit Avocado Tomato Lemon Grapefruit Fresh Coconut Nuts & Seeds Almonds Coconut Flax Seeds Hazelnuts Macadamia Nuts Pumpkin Seeds Sesame Seeds Sunflower Seeds Other Alkaline Water Tofu Goat Milk Herbal Tea Wheat Grass Oils Avocado Oil Coconut Oil Flax Oil Udo’s Oil Olive Oil 12 Let’s Go Shopping Organic Veggies ___Asparagus ___Arugula ___Baby Bok Choy ___Broccoli ___Cabbage ___Carrots ___Cauliflower ___Celery ___Cherry Tomatoes ___Collard Greens ___Corn ___Cucumber ___Dandelion Sprouts ___Eggplant ___Fennel ___Frozen Veggies (Costco) ___Garlic ___Green Beans ___Jalapenos ___Kale ___Leeks (1 bunch) ___Mixed Greens ___Mushrooms ___Mung Bean Sprouts ___Onion (Yellow & Red) ___Olives (black & Kalamata) ___Peppers (Red, Yellow, Green) ___Potatoes (Regular & Red) ___Radish ___Red Chilies ___Romaine Lettuce ___Scallions ___Snap Peas ___Spaghetti Squash ___Spinach (Regular & Frozen) ___Split Peas ___Sprouts ___Sweet Potato ___Tomatoes ___Water Chestnuts ___Yellow Squash ___Zucchini Fruits: Organic low sugar, high fiber fruits ___Apples ___Avocado ___Banana ___ Blueberries (frozen/ fresh) ___Cranberries/Craisins ___Dates ___Grapefruit ___Kiwi ___Lemons ___ Lime ___Mango ___Pineapple ___Peaches ___Strawberries (fresh/frozen) ___Oranges Herbs/Spices/Liquids: ___Almond Milk ___Apple Cider Vinegar ___Arrowroot Powder ___Basil ___Balsamic Vinegar ___Braggs ___Canned Coconut Milk ___Cayenne Pepper ___Chili Powder ___Chili Flakes ___Chipotle Chili Powder ___Cilantro ___Coconut Oil ___Cumin ___Curry Powder ___Dill ___Grape Seed Oil ___Ground Ginger ___Hot Sauce/Sriracha ___Madeira Wine ___Mint ___Mustard ___Olive Oil ___Oregano ___Oriental seasoning ___Paprika ___Parsley ___Poultry seasoning ___Red Wine Vinegar ___Sage ___Turmeric ___White Wine Vinegar ___Worchester Sauce Proteins: All Organic ___Almonds (Costco) ___Almond Butter (Costco) ___Black Beans ___Brown Lentils ___Chickpeas ___Edamame ___Eggs (organic) ___Hummus (Costco) ___Kidney Beans (1 can) ___Pinto Beans ___Pine Nuts ___Quinoa (Regular& Red: Costco) ___Red Lentils ___Sesame Seeds ___Tempeh ___Tofu (Firm) ___Walnuts (Costco) ___Vegan Turkey Slices ___Vegan Bacon ___Vegan Chicken Strips Let’s Go Shopping Carbs/Flours: ___Amaranth ___Chickpea Flour ___Gluten Free Tortillas/Bread/Buns ___High Fiber Cereal ___Millet ___Rice Noodles ___Spelt Flour ___Steel Cut Oats ___Wild Rice Extras: ___Brown Rice Syrup ___Carob Powder ___Coconut Yogurt ___Coconut Sugar ___Daiya Cheese ___Diced Tomatoes (Regular & Fire Roasted) ___Earth Balance Butter ___Green Powder ___Ground Flaxseed or Chia Seed (milled) ___Hemp Seeds ___Liquid Smoke ___Marina Sauce ___Mary’s Gone Crackers ___Non-Dairy Sour Cream ___Nutritional Yeast (Health food store or Raleys) ___Orange Juice ___Organic Stevia Extract or Truvia ___Organic Lemon Juice (Costco) ___Protein Powder (Vega Sport) ___Probiotics ___Psyllium Husk (Trader Joe’s) ___Raisins ___Raw Coconut Nectar ___Red Curry Paste ___Salsa ___Sea Salt ___Tea (Herbal, Yerba Mate, Roasted Dandelion, Green) ___Tahini ___Tomato Juice ___Unsweetened Dried Coconut ___Vegan Mayo ___Vegan Bullion Mix ___Veggie Broth ___White Miso 14 KAH Kaia After Hours Burn More Calories After Dark! Dinner Snack 2 Lunch Snack 1 Breakfast Chopped Apple + Cinnamon 6 walnuts Chickpea Medley Salad Raw Veggies (Cucumber, Peppers) 2 tbs Hummus Kale or Romaine Quinoa Wrap Herbal Tea Blue Sky Smoothie Chickpea Medly Salad 5 Mary Gone Crackers Chopped Veggies 2 tbs Hummus Crush the Craving Veggie Wrap Herbal Tea 10 or 20 Walk or Jog Morning Tonic Tea Fruitful in Fall Smoothie Morning Tonic Tea Fresh Fall Fruit Cereal 100 jump rope or 30 DU’s + 30 Sit-ups Tuesday Monday 10 or 20 Walk or Jog Sauteed Veggies Medium sweet potato + cinnamon Easy Coconut Curry over 1 cup Quinoa or organic brown rice 100 Jump rope or 30 Du’s + 40 Sit-ups 1/4 cup Pumpkin Seeds Orange or Cutie Chopped Apple + Cinnamon & Lemon Juice 6 Almonds 10 Raisins Fall Forward Salad I Love My Greens Smoothie Carrots/Celery 2 tbs hummus Angela’s Black Bean Burger over Greens Morning Tonic Tea Kaia Omlet Thursday Morning Tonic Tea Coconut Yogurt Supreme Wednesday Friday 100 Jump Rope or 30 DU’s + 50 Sit-ups Spicy Lentils & Wild Rice Herbal Tea Chickpea Medley Salad (Leftovers) Cucumber Pesto Salad 6 Almonds 1/4 cup Dried Coconut Morning Tonic Tea Wild Workout Smoothie Week 1 and 6 Detox Prep & Transition 10 or 20 Walk or Jog Veggie Fajitas Herbal Tea Mary’s Gone Crackers 3 tbs Baba Ganoosh Kaia Beast Salad 1 cup Blueberries or Raspberries Morning Tonic Tea Blue Sky Smoothie Saturday Nature walk Sweet Potato & Black Bea Enchiladas Vitamin C Community Smoothie Arugula, Strawberry, & Sugar Snap Pea Salad Apple 1 tbs Almond Butter Morning Tonic Tea Fresh Fruit & Quinoa Cereal Sunday KAH Kaia After Hours Burn More Calories After Dark! Dinner Snack 2 Lunch Snack 1 Breakfast Chopped Apple + Cinnamon 6 Almonds Creamy Leek & Carrot Soup w/ Small Side Salad Huevos Rancheros 2 Stalks Celery 2 tbs Almond Butter Protein Punch Salad Spiced Apple Almond Smothie Add 1 scoop protein 10 or 20 Walk or Jog 100 Jump Rope or 30 DU’s + 10 Push-ups Crunchy Cabbage Soup Detox Tea Morning Tonic Tea Smooth Move Morning Tonic Tea Wild Workout Drink Creamy Leek & Carrot Soup Calm Magnesium Drink Tuesday Monday 10 or 20 Walk or Jog Crunchy Cabbage Soup Calm Baked Cauliflower Black Bean Scram (Kaia Omelet) Over 3 Cups of Greens Celery 1 Tbs Almond Butter Morning Tonic Tea Strawberry Fields Wednesday 100 Jump Rope or 30 DU’s + 20 Push-ups Black Bean Soup Detox Tea Simply Green Drink 10 or 20 Walk or Jog Curried Carrot Soup with Wilted Spinach Raw Veggies 1 tbs Hummus Fennel Salad 1 cup Black Bean Soup Raw Veggies 1 tbs Hummus Baked Cauliflower Avocado Salad Morning Tonic Tea Detox Smoothie Friday Morning Tonic Tea Tropicolada Fiesta Thursday Week 2 and 5 Detox Weeks 100 Jump Rope or 30 DU’s 30 Push-ups Crunchy Cabbage Soup with a small green salad Dressing - lemon & 1/2 Tbs Olive Oil Calm Veggies 2 tbs Hummus Protein Punch Salad Chopped Apple + Cinnamon 6 Almonds Morning Tonic Tea Good Morning Sunshine Smoothie Saturday Nature Walk Garlicky Green Beans over 1 cup organic rice Detox Tea Liver Detox Smoothie Apple 1 tbs Almond Butter Vegan Saag Over a Big Salad Grapefruit Kaia Kocktail Morning Tonic Tea Tropicolada Fiesta Sunday KAH Kaia After Hours Burn More Calories After Dark! Dinner Snack 2 Lunch Snack 1 Breakfast 100 Jump Rope 30 DU’s 10 Squat Thrusts Bok Choy Tempeh Tacos 10 or 20 Walk or Jog Cauliflower Wild Rice & Lentils Lean & Green Smoothie Baked Cauliflower Kaia Kocktail Veggies 2tbs Hummus 1/2 Apple + Cinnamon 6 Almonds Avocado Salad Add 1/2 cup Lentils Morning Tonic Tea Easy Peasy PostWorkout Smoothie Morning Tonic Tea Huevos Rancheros Black Bean Lettuce Wraps Tuesday Monday 100 Jump Rope 20 DU’s 20 Squat Thrusts Easy Coconut Curry Over Steamed Collard Greens Mary’s Gone Crackers 2 tbs Hummus 10 or 20 Walk or Jog Garlicky Green Beans Over 1 cup Quinoa Berry Blast Smoothie Mango Avocado Salad 6 Walnuts 1/2 Cup Almond Milk Grapefruit 6 Cashews Mixed Green Salad 1/2 cup Quinoa Morning Tonic Tea Crazy for Coconut Smoothie Thursday Morning Tonic Tea 1 cup Almond Milk Fresh Berreis 4 Walnuts + Almonds Wednesday Week 3 and 4 Fueling for Performance 100 Jump Rope 30 DU’s 30 Squat Thrusts Black Bean Chili Raw Veggies (Cucumber, Peppers, Carrots 1 tbs Hummus Kaia Pizzadilla Sliced Bell Pepper 1 tbs Hummus Morning Tonic Tea Protein Breakfast Burrito Breakfast Scramble Friday 10 or 20 Walk or Jog Stir Fried Greens & Almonds Mary’s Gone Crackers 2 tbs Hummus Protein Punch Salad Chopped Apple 1 tbs Almond Butter Morning Tonic Tea Immunity Booster Smoothie Saturday Nature Walk Stuffed Tomatoes 1 cup Lentils Vitamin C Community Smoothie Simple Spring Wrap Grapefruit Kaia Kocktail Morning Tonic Tea Vegan Scram Gluten Free Tortilla 1/4 cup salsa Sunday My fitness pal instructions Enter your meals in the Food Diary and My Fitness Pal will keep track of your daily goals Be sure to add your water at the bottom of your log to help you keep track. Be sure to enter new recipes into the Recipe Nutrition Calculator to figure out nutritional information and save recipes for future use As you start entering meals, My Fitness Pal will keep track of your foods so you can reenter them easily Add Kaia Fit to your friends so you can share your log and get advice. Be sure to set your diary to Friends Only so Kaia Fit can view all your foods. Kaia Nutritional Plan FAQ’s What does detox week mean? The 2nd and the5th week of BRIK we do a full body detox. The 1st time is much harder than the last because we have so many more toxins. During detox week we… • Drink lots of water…2 when you wake up, 2 for snack, 2 for lunch, 2 for snack & 2 for dinner • Cut out all the junk, alcohol, all wheat, sugars, white stuff & eat light • Kaia Nutritional Plan- smoothie for b-fast, big salad for lunch & liquid dinner (soup) • Don’t use lotion or any body produces that aren’t organic or chemical free • Snack on only veggies if you’re super hungry • Remember it’s only one week and you could be juicing;) I have a headache, low energy and feel nauseous? You are officially detoxing…congratulations! We know it’s rough but well worth it. The more toxins you have in your body like caffeine, prescription drugs, sugar & processed foods the worse you will feel. Please hang in there the symptoms typically last 3-4 days and then you will feel better than you have in years. • Drink lots of water • Drink wheat grass (Jamba juice or whole foods) • Avoid taking Advil or anything to help with the pain (prolongs the detox symptoms) • Sleep at least 8 hours • Sweat…sweat…sweat Why do I feel bloated after my meals? Remember it takes time for your body to adjust to all the roughage & fiber • Eat slowly & enjoy your meals. • Drink a lot of water. • Last resorts…reduce the amount of fiber boost you are using. I am hungry! Your body need time to adjust to lower calories & being thinner. Be determined! • Make sure you are getting a fist size of protein at every meal • If your protein source is a shake, make sure you eat an abundance of non-starchy vegetables. • Make sure you are drinking enough water. • Eat healthy snacks- herbal tea, apple, celery, cucumber slices, baked kale or vegetable broth I am not losing weight • Some people will not lose any weight until the third week- Stay with it! • Be sure you are not loading up calories in your shakes. • Eat plenty of non-starchy vegetables • Record everything you are eating and the time of your meals & talk to your coach. • Be sure your food portions are reasonable. No second servings. I am losing weight and don’t want to • Add more calories and fat to your shakes. • Eat any fruit you desire • Add starchy carbohydrates to your meals (brown rice) • Put an extra scoop of protein in your shakes. • Add healthy fats…Avocado and nuts 15 I am constipated Constipation is a very common problem when you are changing your diet dramatically. • Make sure you are drinking enough water throughout the day at least eight 8 oz. glasses • Make sure you are getting enough vegetables. • Add ground flax seed and selium • Try using the Magnesium Supplement, Natural Calm, at night • Have your coach look at your nutrition over the last few weeks • Try a Colon Cleanse supplement Should I take vitamins? Yes! Make sure you have a good whole food multi vitamin and multi mineral. • Whole food multi vitamin • Mineral supplement • Calcium & magnesium • Probiotics • Fiber supplement • Udo’s Oil or a omega oil supplement. Also helps with soreness and increases muscle recovery/repair. Should I eat before workouts? It all depends on how much you eat the night before and what time you’re working out. You shouldn’t eat 2-3 hours before a workout, so 5amer’s may not want to get up at 2am to eat a banana. If you’re really hungry and feel weak drink a smoothie or have an electrolyte drink prior to workout. Here is a list of drinks good pre-workout fuel… • Arbonne Fizz • Vega Pre-workout Electrolytes • 1/4 of a Goodonya Bar • 1/4-1/2 banana • Any other whole food, minimally processed alternative (ask your coach if you don’t know) What should I eat after a workout to fuel my muscles? You have a relatively small window to get your muscles fuel for growth about 30-90 minutes post workout. Try to eat a whole food breakfast high in protein as soon as possible. • Protein smoothie (see the Kaia Kook Book) • Veggie Scram • Apple & Almond Butter • Tofu Scram Which vegetables, fruits, meats & cheeses should I buy organic? • All meat & cheeses • List of the dirty dozen o Apples o Celery o Strawberry’s & grapes o Peaches & nectarines (imported) o Spinach, kale & lettuce o Sweet Bell Peppers o Potatoes o Berries Our Kaialympics Nutrition Challenge: Make it FUN and Simple (KISS) To really thrive in life we need to supercharge and optimize our nutrition. It is the building block (brik) to happiness and vibrant health. We are all very different and need to respect our differences. Some of us work better on 6 mini meals, some prefer 3 solid meals, but all our bodies long for whole, nutrient-dense foods. We are prepping for success by cleaning out our environment, and crowding out what needs to go. Start with smaller portions, more veggies, maybe going to bed a little hungry. Wherever we decide to go with our nutritional choices, let’s take the time to analyze what makes our bodies and minds feel well. Think about the how the food we put into our bodies directly affects our energy. THE CHALLENGE: For the next six weeks we going to have five health focuses: 1. Get Out Into Nature: The answer is not in the refrigerator! Weigh loss is about finding inner peace and connecting to nature and people we love. When you’re feeling discouraged or cravings kick in make a commitment to get outside, go for a walk or connect to someone you love. 2. Vitamins and Minerals: Taking a good whole food multivitamin and mineral supplement can help with energy, sleep and overall wellness. 3. 7 Serving of Vegetables a Day: 3 cups of leafy greens equals 1 serving.1 cup of vegetables i.e. broccoli, cauliflower, bell peppers, cucumber and so on equals 1 serving, 1⁄2 cup of legumes (beans) are counted as 1 serving. 4. Hydration: Almost every ailment you have can be cured or at least helped by proper hydration. Drinking 10oz of pure water 10 times per day will help you lose weight, feel full, make your skin beautiful plus much more. 5. Get Your Sweat On! Working out is better than taking an anti-depressant! Moving your body just one hour a day releases serotonin, creates self-confidences and helps your body function the way it is intended to work. Here’s how your next six weeks will go… Week 1: Goal Setting and Detox Preparation This first week we are working out hard and preparing our bodies for the upcoming detox. ~ Drink warm lemon water every morning on an empty stomach ~ Drink 10 10oz glasses of filtered water a day ~ Add a green drink or smoothie to your daily routine ~ Add a big salad to your daily meals ~ Cut sugar, alcohol and processed foods Week 2: Seven-Day Detox This week is intended to be a treat…something you look forward to. You will be amazed at your newfound energy, peaceful outlook on life, and all the extra time you have. Please take this week to spoil yourself, take a bath, read a book, or organize something you have been putting off. Stick with Week 1 Goals. ~ If weight loss is what you’re looking for, this is where you will find it. This week we are cutting all the excess waste from our diet and bodies. ~ Add a salad for lunch and soup for dinner. ~ Snacks: Apple and cinnamon, any veggies (cucumbers, celery, bell peppers etc.), 5 almonds or walnuts. See snack list on the Kaia Kookbook. ~ Eliminate ALL processed foods. Everything you put in to your body from the ground and minimally altered before you consume it. ~ Add in a morning and evening detox tea. Include lemon juice, Cinnamon and Cayenne pepper to any and all possible beverages. ~ Add hot tea, and all the greens you want. ~ Take the focus off food and stay busy with spring cleaning, playing, or exercise. Week 3: Fueling for Performance ~ Building lean muscle and burning fat through “revving up” our metabolism with plant-based foods ~ Adding healthy pseudo grains (non-gluten) and seeds, i.e. quinoa, amaranth, and buckwheat. Not only are these pseudo grains ridiculously good for you and FULL of protein, but they are satisfying to eat. ~ Add new superfoods to our diet, i.e. Chia Seeds, Spirulina, Flax, Cacao, Goji Berries, Turmeric, mustard greens and Swiss chard ~ Tracking our fuel and how we feel when eating these superfoods ~ Eating a healthy high protein meal after our workouts ~ Drinking at least one green drink a day, eating a big salad for lunch, and a light dinner Week 4: Hell Week and Finding What Works For the Long Term ~ This week we will be listening to our bodies and making a plan that we can live with for the long term ~ Not a diet but a healthy nutritional plan that fuels us for life ~ Deciding what are we willing to cut and what habits we will continue for the long term ~ This being “Hell Week”, our workouts will be hard, so eat lots of greens and foods to help reduce inflammation We will be going on a hike to “El Capitan” on Sunday Sept. 28th - this is the highest peak in all of San Diego. The 360 degree So-Cal view in itself is reward enough, but additionally, you will have literally and metaphorically reached new heights! Week 5: Back to Detox ~ Same as week two Week 6: Back to our healthy Kaia Konditioning Nutritional plan ~ Eating mindfully ~ Healthy pseudo grains, superfoods and lots of green veggies. This is your final push to LAUNCH you in to long term fitness. Lots of liquids, a little more cardio and lots of reward :) 8 Loving Disclaimer and Copyright The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet or starting an exercise program. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, Kaia would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products. Copyright © 2011 by Kaia F.I.T. Inc. All rights reserved. Published by: Kaia F.I.T. www.kaiafit.com 17
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