Healthy Living Program - Week #1
Week 1 Program Prep & Tips!
Get ready to learn great eating habits and allow your body a solid chance to reset to serve you better.
1. Read through the information you downloaded in the welcome smore or in the "Pinned" Post at the top of our private Healthy Living & Beyond Facebook page for program documents, helpful tips, recipes, etc.
2. Check the FILES and PHOTOS tabs at the top of the Healthy Living Facebook page for shake and meal recipes, photos of delicious meals, etc.
3. We'll be posting tips such as How to Make a Shake, Timing of Your Meals, Stepping Away from the Sweets, You Truly Can Make It Without Coffee, and so on. Please ask questions, share your successes, meals, etc. We love an interactive community and invite you to be an active participant!
4. You'll start the CleanTox Gentle Cleanse on Day #2 and use it every other day.
How to Make a Meal Replacement Shake
Meal Replacement Protein Shakes, packed with nutrients, are what makes our 30 Day program so EASY to follow! You will have these shakes 1 - 2 times per day, depending upon your schedule. Your other "whole food meals" will be made using the same nutrition building blocks as your shakes.
1. Arbonne Protein Powder ~ 2 scoops - Arbonne is gluten free, soy free, dairy free, non-GMO, vegan certified with no artificial colors or sweeteners. You're going to LOVE these!
2. Arbonne Prebiotic Fiber ~ The goal is 1 full scoop per shake, but start slow with just 1/4 to 1/2 a scoop and build up your tolerance. Research has shown that fiber pulls sugars through our bodies and makes us feel fuller longer.
3. Veggies ~ As much as you can pack in each shake, the greener the better! Spinach is a great choice, as it blends smoothly and doesn't alter the taste of your shake. Cucumbers, kale, and other veggies are also great additions!
4. Low Glycemic Fruits (optional) ~ Use only berries and green apples in your meal replacement shakes if you are going for weight loss. 1/4 of low glycemic fruit is a serving size for those looking for weight loss.
Post Workout Shakes ~ If you are working out rigorously for over 30-40 min talk with your Consultant about adding a post workout shake. This is a shake you will drink within 30 min after exercising in addition to your other shakes and meals. For a post workout shake, add 1/2 a banana or 1/2 cup of another high glycemic fruit.
5. Healthy Fats ~ IMPORTANT ~ Do NOT skip! One TBSP of nut butter (any kind, except peanut butter due to mold issues) OR 1/8 cup of unsalted nuts OR 1/4 cup unsweetened coconut milk OR 1/3 avocado, OR one TSP healthy oil such as flax or coconut. It's important to add a healthy fat to your shake as it helps keep you full longer.
6. Liquid & Ice ~ 1/2 cup unsweetened almond, rice, or hemp milk for a creamier shake (if you use coconut milk as your fat you can skip this step), or just water. Add water to thin your shake and ice or frozen fruit/veggies to thicken it. We do not use dairy or soy milk during our 30 day program.
Daily Schedule – When to Eat & How to Time Your Meals
Try to eat within an hour of waking up and eat every 4 – 6 hours. Stop eating by 7 PM for best results or 3 hours before bedtime in order to digest before you sleep.
For now, jot down your normal weekday schedule and make a plan for what and when you will eat your first few days.
Drink UP! - The Importance of Water
According to Dr. Mark Hyman best-selling author, drinking adequate water is one of the most important things we can to do for ourselves! A serious boost in hydration is key to success. Water helps with the elimination.
We should drink at least half our weight in ounces per day of water PLUS at least an extra 8-16oz if we work out.
For example, if you weigh 160 pounds you should be drinking at least 80 ounces of water every day. One great way to do this is to fill a 32 oz water bottle and keep it with you throughout your program - easy to track and easy to refill.
You'll also notice that drinking water is the fastest and often most effective way to calm HUNGER or a CRAVING. Feel hungry? Drink some water first and see if that satisfies. Dehydration is often confused as hunger.
You Should be Able to Make it Without Coffee and Soda
WEAN OFF COFFEE
Coffee is one of the most controversial "food groups". On this program we avoid coffee because it can interfere with nutrient absorption. If you're a regular coffee drinker, wean yourself off slowly by reducing the number of cups each day.
FIZZ STICKS TO THE RESCUE!
Arbonne EnergyFizz Sticks are a great transition when you are reliant on coffee. A replacement for your morning coffee or when you have the sleepies. The EnergyFizz Sticks also help promote endurance and help reduce fatigue they contain a botanical blend of Ginseng, B Vitamins, CoQ10, and Chromium combined with caffeine naturally derived from Guarana and Green Tea to help boost energy.
CleanTox Gentle Cleanse - Every other day beginning Day #2
HOW TO USE IT?
Use the CleanTox Gentle Cleanse every other day beginning Day #2. Write the days of your cleanse into your calendar or add to the calendar in your phone so you don't forget!
Use 1 packet mixed in 30+ oz of lukewarm water (you can add ice once it's dissolved) and SIP it throughout the day. You can flavor the CleanTox Gentle Cleanse with a EnergyFizz Stick, Lemon wedges, CleanTox Herbal Detox Tea or BeWell Superfood Greens.
Maintain ALL aspects of the 30 Day program on your Cleanse days ~ Normal Shakes and Meals ~ AND keep your water intake up! You need that extra hydration to assist the work that the CleanTox Gentle Cleanse is doing.
What is normal elimination?
It's different for each of us... but going #2 at least once a day is optimal for your health.
End of Week One & Weekend Tips
Get your weekend game plan together to stay on track.
SCHEDULING:
When we hit the weekend we're thrown into a different routine than the weekdays. We may sleep a little longer, yearn for our weekend coffee, hit the gym, or have more kid activities or social activities in the mix. And if we aren't at work, sometimes our days get away from us.
We encourage you to stay the course with the timing you've set up for yourself this week and continue to:
1) Reach for CleanTox Herbal Detox Tea vs coffee in the morning
2) Have your well-balanced shake to start your day off well within one hour of waking
3) Space your shakes and meals out in the recommended 4-6 hour window
4) Keep up your water intake and utilize fizz if you feel you need a pep me up!
5) Have your last meal no later than 7 pm
EATING OUT OF THE HOME:
If you find yourself at someone else's home or in a restaurant come prepared with what YOU need to stay on track and follow your program. Bring a pre-made shake or something to contribute to the meal. Simply tell people you are investing in your health and have a few meal adjustments you'll be making.
Restaurants are generally happy to help you meet your dietary needs so don't be afraid to ask and create a balanced meal from the options available. Check the menu online before going so you know what to expect.