Today I want to talk to you about NUTRITION…this is important stuff…so be sure to forward it to a friend!
Will eating whole, unprocessed foods like fruits and vegetables help you lose weight? Yes, BUT it can also slow down, or REVERSE the aging process. Your NUTRITION really does make a HUGE difference in the way you look! I’m on my second week of the Beachbody Ultimate Reset, and I’m telling you, I’m a believer!!!! I’ve started to get lines around my eyes (30 is getting closer, waaa), and after a week of eating this way, they are disappearing!!! Oh, and I’ve lost 6.5 pounds! SO, I just HAD to share this with you!!
Beauty Do’s:
- Eat more raw foods! Have a big salad every day. Have fresh fruit with breakfast or a smoothie. For a snack, have sliced carrots, red peppers, or celery with hummus.
- Eat more GREENS! Leafy, green veggies are some of the most nutritiously dense foods on the PLANET. Think kale, spinach, arugula, romaine, etc. You can either have a big salad, or through a big handful into a fruit smoothie (you can’t taste it!).
- Eat more fat! YES, I want you to eat fat! Healthy fats, of course! I recommend coconut oil, avocados, walnuts, chia seeds, flax seeds, macadamia nuts, and hemp seeds.
- Drink more WATER! Most people are dehydrated! If you do ONE thing—start drinking more water. Water will hydrate your skin and help reduce wrinkles! Add some fresh fruit or lemon slices to the water if you want some extra flavor.
Beauty Don’ts:
- Dairy (milk, cream, cheese, whey, yogurt). I know, I’m sad about that too.
- SUGAR. In the forms of pure sugar, but also sucrose, fructose, high fructose corn syrup, dextrose, evaporated cane juice, malt, succanat, maltodextrin, barley malt syrup, malitose, and others! Companies will SNEAK sugar into their foods so beware! That’s why it’s best to eat whole foods—without a label!
- Red meat
- Lunch meat
- Fried foods
- Soda
- Fast food
- Artificial sweeteners (sucralose, saccharin, sweet n’low, neotame, acesulfame K, to name a few)
- Nicotine
- Processed foods
- Antibiotics
- Trans fats/refined oils (margarine, canola oil, vegetable oil, corn oil, soybean oil, hydrogenated oils)
- Wheat
- Alcohol (red wine, in moderation is ok, hallelujah!)
- Corn
- White flour
- Excess caffeine (more than 1 cup of coffee a day)
I know, that’s a lot of don’ts, lol! If you’re wondering, well, what CAN I eat? Here is a list of the foods I recommend!
Fruit:
- Papaya
- Figs
- Blueberries
- Strawberries
- Blackberries
- Avocados
- Dates
- Apples
- Pears
- Lemons
- Pineapple
- Pears
- Oranges
- Kiwi
- Grapefruit
- Limes
- Mango
- Bananas
Veggies (The MORE the BETTER!)
- Bell peppers
- Carrots
- Spinach
- Kale
- Dandelion greens
- Onions
- Tomatoes
- Sweet potatoes
- Cabbage
- Zucchini
- Sun dried tomatoes
- Cauliflower
- Asparagus
- Broccoli
- Collard greens
- Fennel
- Lettuce (the darker the better)
- Potatoes
- Celery
- Beets
- Mushrooms
- Olives
- Watercress
- Leeks
- Swiss Chard
- Arugula
- Bok choy
- Radishes
- Parsnips
- Squash
- Sprouts
- Shallots
- Wheatgrass
- Sea vegetables like nori, dulse, wakame
Grains/Legumes:
- Millet
- Brown rice
- Black-eyed peas
- Chickpeas
- Quinoa
- Green peas
- Beans
- Amaranth
- Buckwheat
- Sprouted lentils
- Gluten free oats
Herbs/seasoning (these items are KEY for providing flavor!!)
- Cinnamon (ground saigon is my FAVE!)
- Himalayan salt
- Ginger
- Parsley
- Curry
- Turmeric
- Sage
- Mint
- Onion powder
- Cumin
- Rosemary
- Garlic
- Cayenne pepper
- Dill
- Tarragon
- Oregano
- Basil
Healthy fats
- Macadamia nuts
- Walnuts
- Almonds
- Pumpkin seeds
- Brazil nuts
- Cashews
- Pistachios
- Pecans
- Pine nuts
- Sesame seeds
- Sunflower seeds
- Flaxseed
- Chia seeds
- Hemp seed
- Coconut butter
- Extra virgin coconut oil
- Olive oil (don’t heat)
- Raw cacao
Liquids:
- Herbal teas (caffeine free)
- Nut milk (super easy to make at home!)
- Hemp milk
- Apple cider vinegar
- Coconut water
- Sparkling water
- Distilled water (if only drinking this, be sure to add a pinch of himalayan salt to each glass)
Sweeteners (LIMIT):
- Coconut sugar
- Stevia
- Maple syrup
- Raw honey
- Yacon syrup
Meat/Eggs (limit to once daily, ideally 2x/week)
- Cage free eggs (if you have a local farmers market it’s best to get your eggs there)
- Wild Alaskan Salmon
Try eating these foods for just 21 days—I PROMISE you that you will notice a difference—and you won’t want to go back!
If you need help getting started, I’m hosting a 10 day detox group and I can help coach you through your nutrition =) Just email me at clientcare@fitwithrachel.com and I’ll see if I have any spots available.
Blessings,
Rachel
