Jump Start Sample Day

We are giving away the Conscious Nutrition Jump Start program’s meat and potatoes as long as you don’t always combine them (Nutritional Science Joke:) I love teaching people how to experiment with different combinations and observe how their body responds. How do we do that? Instead of following one particular diet, such as Paleo, Vegetarian, 30 days of etc., we integrate concepts that are sustainable, realistic and mindful.

A good foundational program will implement whole foods and eliminate certain foods for a length of time that cause congestion and inflammation such as: processed wheat and gluten, pasteurized low-fat dairy, SUGAR, alcohol, coffee, chocolate, corn, shellfish, night shade vegetables, puffed grains, sugar substitutes and other artificial ingredients. Then you can bring back foods one at a time to observe how your body feels. This is where people can “break” and go for the burger and fries after all of their hard work.

Why does this happen? Usually the program was too restricted and they were starving emotionally, mentally and physically. The goal is to implement structure that FUELS & NOURISHES your body toward health and vitality, not striping away nutrients and using willpower to struggle through.

In order to teach people to trust their intuition, we need conscious structure to guide us there. The MAIN goal is for you to have a better understanding about how food effects your body. If you release weight and other disease symptoms, that is an extra bonus.

Here is the Conscious Nutrition Jump Start Sample Day for you to check out.

The Jump Start Sample Day
This is how a typical day will flow. We recommend to follow this program for 3-5 days consistently. If you can not take out the coffee, still do the program. This is not an all or none approach but an experiment to observe what thoughts and challenges come up for you. We check in every day by supporting you with recipe and meal ideas, tools if your are experiencing headaches or other withdraw symptoms. You are not meant to be hungry, and we offer portion ranges to support your individual needs.

Prior to all Meal Times:
• Add warm water 20-30 minutes prior to meal times
• Ask yourself if you want hot or cold food and sweet or savory? (We expand on this during the daily coaching calls)

Within One Hour of Waking:
• Warm to hot water with lemon to ignite digestion and hydrate after sleep.
• 2 scoops (approx 26 grams of protein, preferably pea, rice, eggwhite) mixed with almond milk, water, spinach,
greens, chia seeds to your desired consistency. (Try to avoid fruit with the shake for better digestion and absorption)

Morning snack (2 hours after breakfast)
• Fruit and nuts: Almonds & apple, persimmon & pecans, walnuts and blueberries, Conscious Nut Cereal: crushed nuts with coconut milk and cinnamon, apple and almond butter.

Lunch (4 hours after breakfast)
• Starch Meal: 1 cup of quinoa with cucumbers, celery, onions, cilantro; drizzle with olive or sesame oil and
topped with 1/4 avocado. (or other quinoa recipes listed in the full program)
• Protein (Vegetarian) Meal: Lentil soup with kale and onions topped with 1/4 avocado
• Protein (Vegetarian) Meal: Arugula salad with garbanzo beans & veggies topped with Pesto dressing.

Afternoon snack (2 hours after lunch)
• Simple Protein shake: 1 scoop protein powder mixed with almond milk and/or water, if hungry do 2 scoops

Other Snacks & Hydration: If hungry you can have the shake & these listed below.
• Cucumbers and hummus, and/or
• Veggie juice, and/or
• Herbal tea with coconut oil

Dinner (3ish hours after snack, 3ish hours prior to bedtime)
• 3-8 oz of low-mercury white fish, sauté in coconut oil with 2 cups of Veggies mixed with coconut curry, or
• Fish Taco Substitute recipe from our Recipe Book

A few other suggestions:
–If you are a total vegetarian you can replace fish with lentils and more vegetable.
–If you know you do not do well on starches, you can add in other meats that you know your body digests well.
–We removed eggs for the duration of the Jump Start, that is usually the first food people bring back in.
–Add in Fermented vegetables and any amount of all veggies (cautious of night shade veggies)

If you want to learn more why we separate proteins and starches, Visit the Food Tree Video

So, here it is. If it was this easy we would all follow a specific guide plan forever:) However, this life thing can get in the way. What do you do after the guided program? You receive so many amazing tools to help you find balance in your every day life and then you stay kind and compassionate with yourself as you flow.

We hope to see you at one of the upcoming Jump Starts this year. Every call you receive more information and ideas on how to enhance your nutrition.  Or if you go for it on your own, please share your experience.

Jump in and Stay kind,

Heather Fleming, C.C.N


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