It All Starts Here

This is it. Your commitment starts here with daily activities, meal ideas and encouragement from Ashly Torian, Holistic Eating and Body Love Coach. So, get out there and start shaping the New You!

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“Start the way you mean to finish”

Be intentional each day. Follow that up with action, and throw determination and consistency into the mix to create the results you desire.
You CAN do this!

A.M.

Your First Cleanse Day

Breakfast

1 TruePURE™ slimstick w/water upon waking


1 TruSHAPE™ fat-loss capsule w/food and 8 oz water


1 TruPLENISH Nutritional Shake

Tip

Breathe in and say “YES! I CAN do this!” Say it with feeling!

Noon

Your First Cleanse Day

Lunch

1 TruePURE™ slimstick w/water


Raw or lightly steamed vegetables (unlimited)

Afternoon Snack

Health Tip

P.M.

Your First Cleanse Day

Dinner

1 TruePURE™ slimstick w/water


Unlimited lightly steamed vegetables + small serving of fruit


Snack Ideas

Bed Time (Cleanse day 1 only)

1 TruePURE™ slimstick w/water

The key to success is in your belief. BELIEVE that you CAN do this. Start fresh each day with the affirmation “I CAN do this. I AM successful.”

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

What we think and feel directly relates and affects the chemistry of the body.

– Marc David, IPE

For the body to burn fat, it’s important to keep your thoughts and feelings positive. Begin your day with affirmations of success and it will spread like wildfire throughout your day.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

The fat loss journey is really about living at your natural weight in a fun and pleasurable way.

– Ashly Torian

Live your life as if you have already succeeded in your fat loss journey. Don’t wait to feel good. FEEL GOOD NOW!

A.M.

NOURISH DAY

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake

Health Tip

Health Tip

Noon

NOURISH DAY

Lunch

1 TruPLENISH™ Nutritional Shake

Snack Tip

Snack Tip

P.M.

NOURISH DAY

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

We nourish the body and soul with the food we choose to eat, the exercise the body desires and a quiet moment that feeds the soul.

– Ashly Torian

You are feeding your body a nourishing and well balanced diet. Now, get quiet today and feed your soul.

A.M.

Nourish Day

Breakfast

1 TruSHAPE fat-loss capsule w/food and 8 oz water or a TruPLENISH shake


1 TruPLENISH Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Afternoon Snacks

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

There are no limits or restrictions to what I believe or intend from this moment forward.

– Ashly Torian

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Morning Snack

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Wahoo! You are completing your first week. Celebrate your success with an arm pump and an “I ROCK!”

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Once you complete your cleanse today, let go of yesterday’s trash and embrace tomorrow’s miracles.

A.M.

Cleanse Day

Breakfast

1 TruePURE™ slimstick w/water upon waking


1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake

Health Tip

Health Tip

Noon

Cleanse Day

Lunch

1 TruPURE™ slimstick w/water


Raw or lightly steamed vegetables (unlimited)

Snack Tip

Snack Tip

P.M.

Cleanse Day

Dinner

1 TruPURE™ slimstick w/water


Unlimited lightly steamed vegetables + small serving of fruit

Bedtime

1 TruPURE™ slimstick w/water

“Don’t give up what you want most, for what you want now.”

– Ashly T.

A.M.

NOURISH DAY

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

TIP on Shakes

You decide what time of day best suits your needs.

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

What you believe is what will follow. Do you believe you ARE successful in this challenge? Step into what you want most, NOW.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Spend at least 15 minutes in constant movement today. Your body loves to move and was designed to move.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Bring child-like zest into your day—PLAY! Laugh, joke and tease with someone. Don’t take this challenge or life so seriously. Kick back and enjoy today!

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Always do your BEST in this moment … no matter what.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Main drink of choice—WATER. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Check out the health tip below for more details on water.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH™ shake


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Congratulations! You have completed half of the 30-day challenge. Keep pressin’ on and speak good experiences into your day.

A.M.

Cleanse Day

Breakfast

1 TruePURE™ slimstick w/water upon waking

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water or a TruPLENISH shake


1 TruPLENISH™ Nutritional Shake

TIP

Breathe in and say “YES! I CAN do this! I AM doing this!” Say it with feeling and pump your arms up to the sky at the same time.

Noon

Cleanse Day

Lunch

1 TruePURE™ slimstick w/water

Raw or lightly steamed vegetables (unlimited)

Snack Tip

Snack Tip

P.M.

Cleanse Day

Dinner

1 TruePURE™ slimstick w/water

Unlimited lightly steamed vegetables + small serving of fruit

Bedtime

1 TruePURE™ slimstick w/water

Health Tip

Health Tip

Affirmation of the Day:

“I AM the living, breathing example of my goal.”

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule w/food and 8 oz water


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Snack Tip

Snack Tip

Don’t give up, your success is happening right now. Change and transformation is continual and never stops until you do. So…keep pressin’ on. You’ve got this!

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

Visualize the accomplishment of your goals each day. Experience the taste of success and feel that sweet satisfaction. Believe in yourself. Know with conviction that you CAN accomplish your goals.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Snack Tip

Snack Tip

You will never have this day again. Make it count!

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Snack Tip

Snack Tip

Eliminate negative self-talk. It will only sabotage your efforts to achieve your goal. Believe in yourself and your ability to succeed. You CAN do this! You have set a goal and are striving to achieve it…you’ve got gumption… DIG DEEP, you will find it and you can do more than you ever thought possible.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

“A river cuts through rock, not because of its power, but because of its persistence.”

– Jim Watkins

This is top of the 4th week. Your persistence has gotten you this far. Dig deep and keep going.

A.M.

Cleanse Day

TIP

Breathe in and say “YES! I CAN do this! I AM doing this!” Say it with feeling and pump your arms up to the sky at the same time.

Breakfast

1 TruePURE™ slimstick w/water upon waking

1 TruSHAPE™ fat-loss capsule w/food


1 TruPLENISH™ Nutritional Shake

Noon

Cleanse Day

Lunch

1 TruePURE™ slimstick w/water

Raw or lightly steamed vegetables (unlimited)

Snack Tip

Snack Tip

P.M.

Cleanse Day

Dinner

1 TruePURE™ slimstick w/water

Unlimited lightly steamed vegetables + small serving of fruit

Bedtime

1 TruePURE™ slimstick w/water

Health Tip

Health Tip

Affirmation of the day: I nourish myself with food that honors the intentions that I have for my life and my body.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

“Fill your life with desired behaviors and the unwanted ones will disappear”

– Ashly Torian

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Know that this body is the only home you have to live in. Choose life-giving thoughts, nourishing food and action.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

Forget all the reason’s it won’t work and remember all the reason’s it will. Focus on what is possible NOT what is impossible.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

Don’t rush it… BE with what is. Enjoy this journey of learning how to eat clean and nourishing your body for your purpose here,  then teach others to do the same.

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Snack Tip

Snack Tip

Stay focused on your greatest desire, the new you in 90 days!

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Snack Tip

Snack Tip

It is not WHAT you do, it is HOW you do it. Finish strong. You’ve got this!

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

Health Tip

Health Tip

Congratulations! Your success is an inspiration to us all!

“Life’s battles don’t always go to the stronger or faster man; but sooner or later the man who wins is the fellow who thinks he can.”

Unknown

A.M.

Nourish Day

Breakfast

1 TruSHAPE™ fat-loss capsule with food


1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic breakfast of protein, essential fat and carbohydrate (fruit or veggie source)

Health Tip

Health Tip

Noon

Nourish Day

Lunch

1 TruPLENISH™ Nutritional Shake or a healthy low-glycemic lunch of protein, essential fat and carbohydrate (fruit or veggie source)

Snack Tip

Snack Tip

P.M.

Nourish Day

Dinner

Healthy, low-glycemic meal (lean protein source, essential fat, unlimited vegetables or fruit from approved foods list)

day 1

Health Tip

A factor that can complicate your efforts to maintain a healthy body weight is STRESS. The way to combat stress is to breathe, deep full breaths throughout the day. Oxygen releases tension that is held within the muscles and connective tissues. Oxygen calms and soothes the mind. Increased oxygen will slow and deepen the breath. This sets you up for success with FAT LOSS.

Snack Tip

Try deep breathing as an alternative when you would typically eat a snack. On cleanse days, your body will release “trash” in the form of toxins that are stored in the adipose tissue, PLUS you will release emotions that you have stored away as well. Deep breathing will aid you in your ability to release both the toxins and the stored emotions. Use this technique throughout the challenge so you experience increased fat-burning capability.

Health Tip

On Nourish days, mix it up. Find what meal outline fits best with your schedule and the way you process a meal. You may find eating a low-glycemic meal for breakfast feels better than eating a meal at night. Or, try having a low-glycemic meal at lunch time. Everyone’s body is different. Do what works best for you and gives you the greatest results, both physically and mentally.

Snack Tip

Snacks are intended to give energy during “slump” times of the day between meals. They help support the body’s ability to maintain a metabolic burn throughout the day for some people. If you find you need additional energy between meals, then have a small snack. The amount of food that would fit into the cupped palm of your hand will be sufficient.

Health Tip

Are you tasting your food? Sounds like a silly question, but there is a deep truth to the answer you give. Those who overeat, don’t really taste the food, which can contribute to their overeating. Overeating IS TYPICALLY NOT a will-power issue …it’s an awareness issue. When you eat, ONLY eat, with no distractions. Take a moment to absorb the flavors of the food and you will be more likely to eat the amount of food your body requires at that specific time.

​Stay true to YOU and the course. You can do this!

Snack Tip

Roasted Chickpeas—Drizzle some olive oil chickpeas or garbanzo beans (from a can) and roast them in the oven for about 10 minutes (or until golden and crisp) at 400F. Season these with sea salt and fresh parsley, paprika, chili powder and/or cumin. This makes a nutritious snack that can keep for a week or two.

Health Tip

Here is the BEST portion control advice I can give you, SLOW DOWN. Give your taste buds a chance to absorb the flavors and give that information a chance to signal the brain that food is going down the gullet.

This only happens in “slow mode.” Slow gives the head brain and the gut brain a chance to communicate. If you want to reduce the amount of food you eat at any given point, then SLOW is the way to go.

This week, eat slow at 1 meal each day. You can then progress each week until you are eating slow at 90% of your meals.

Snack Tip

Boiled eggs are a natural source of protein and when it comes to supplying the body with essential protein, eggs can be your best friend. Not only are they easy to prep and to carry with you, but, they supply essential amino acids, heart healthy antioxidants and vitamins B2 & B12 which play a key role in energy production. Hard boil several eggs at the start of the week and keep them in the fridge until ready to use. Look for the free-range varieties at your local store, they tend to have a higher content of omega-3 fatty acids, vitamin E and beta-carotene.

Health Tip

I understand that the immediate goal is staring you in the face, but don’t forget the long-term goal. That is the one with staying power. Here is a tip for you and a very important question to ask yourself:

What keeps you moving? The kind of movement that exercises your heart and skeletal muscles? The kind of movement that is necessary for longevity? NOT because it’s a weight loss tool, but because it brings clarity of thinking, vitality and a joyful attitude.

Those benefits are enough to help some stick to a daily movement protocol. But, what of the others? This generation is so used to using exercise as THE way to lose weight, that we lose sight of the real reason and benefits of movement. Check in to your REAL reason for exercise, you may find this is what gives you staying power.

Snack Tip

Almonds and other nuts or seeds are a great snack choice. These little nuggets give you a shot of protein and heart-healthy fats in just a small handful. They’re also a good source of fiber. Choose unsalted and unsweetened varieties, whether raw or roasted, to reap the benefits. And remember, they are naturally calorie-dense, so you only need the amount that will fit into the cupped palm of your hand will fill you up.

Health Tip

If your sweet tooth is making an appearance, you may secretly yearn for something else. The desire for sweet foods is natural and inborn so judging this won’t make it go away. Try asking an important question, for instance, “What is it that I really want right now?” and wait for the answer. It isn’t the sugary food. Sugar can be a substitute for love, connection, interaction, engagement, etc. Our desire for the sweet is an “experience” we are longing for; it is absorbed not only via the tongue but the heart and soul, as well. What experience are you denying yourself? One that has nothing to do with food.

Nourishing Wisdom
By Marc David

Snack Tip

Snacking on vegetables is an excellent way to help lower your risk of diabetes and heart disease. And raw veggies also give you that crunch you sometimes crave in a snack. Stock your fridge with an assortment of produce that is already cut up to make it a super easy snack. Carrots, celery, purple cabbage, broccoli and red peppers are all first-rate choices.

Add some hummus to those veggies for an extra shot of flavor. Hummus is low fat, high-protein and a healthier option than fatty dressings and dips. It’s got a creamy texture and can be served at any temperature. You can go with the store-bought kind, or whip up your own in a food processor.

Health Tip

How is your energy level? Are you maintaining energy throughout the day? Unless you understand what gives you energy and what drains your energy, this will be a constant battle and the fight for energy will continue.

So, today your assignment is to sit quietly for 15 minutes and write down what activities, people, food, thoughts, beliefs, etc. that give you energy AND which ones take it away. Focus your attention each day on what gives you energy. The things that take energy from you are the ones that you release and let go of.

When you get this down, you will find that you have plenty of energy for your life mission and for your career.

Snack Tip

A spoonful of nut/seed butter is the perfect option for a quick go-to snack. It supplies essential fat and protein for lasting energy and satiation. Try different ones each week: sesame, cashew, almond and sunflower.

Health Tip

The old habits, the ones that got you where you are today (before this challenge), will keep pulling at you unless you stand firm in your new beliefs. Your reason for being. Your purpose.

Each New Year, set a theme that is in alignment with your purpose. Keep this theme at the forefront of your mind, daily. Post it on your mirror, on your desk, on your phone, anywhere that will bring your attention away from old habits to the ones of empowerment. Read this theme every day, so it becomes a practice. An example: Last year mine was ‘follow through’ and this year it’s ‘engage.’ Every decision you make regarding food, exercise, business or anything else for that matter, is supported with this theme. Don’t say yes unless it’s in alignment with your theme.

When you are thrilled and excited about something in your life, you tend to make different food choices. Healthier options come to you quicker and much easier.

Snack Tip

The key to healthy eating with a busy schedule is to prepare foods ahead of time: cook meats and vegetables like butternut, spaghetti and acorn squash and sweet potatoes at the start of the week. Prep and wash all veggies and store in the green bags so they stay fresh. Now you have quick and healthy meals right when you need them.

Health Tip

Exercise daily to help with overeating and binge eating.
Exercise has a powerful anti-binge effect on the body. This is due in part ecause it can increase sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
When you exercise regularly your body craves nutrients to replenish and recover, and it naturally wants healthier, fresher foods.

Choose the whole foods your body desires. Go to the effort to support this natural inclination for these foods. Your body will thank you for it!

Snack Tip

Fruit is high in fiber and filled with energy-boosting carbs. Fruit will help you feel full, and its high-water content will help you stay hydrated. For variety, buy a selection of fruit that’s in season and try a few that you haven’t eaten before. Having an array of choices mean you’ll also have an array of vitamins and nutrients.

Health Tip

This week give yourself a break. Each day spend 10 minutes doing something that brings you pleasure, i.e. listening to soothing/inspiring music or sit outside and watch nature happening around you. While you are in this place of pleasure don’t busy yourself with other things. Be present.

This is another easy-to-implement task that puts your body in the ultimate state of digestion, which in turn supports the body’s ability to burn fat. It’s not always about hitting the gym. You can burn a good amount of fat in many other ways. Operating your life in a relaxed state is key to fat mobilization.
Simply breathe!

Snack Tip

Make this healthy snack at the start of your week and store it in the refrigerator. This way you will have a tasty snack available all week long. Ingredients: Chopped tomatoes, black beans, avocado and fresh cilantro; sea salt to taste. Delicious, easy and nourishing.

Health Tip

NEVER eat under stress! The brain will tell the body to shunt blood out of the digestive area and into the arms and legs and the head for quick moving and thinking. It’s in survival mode. Avoid this at all costs. This will leave you feeling bloated, lethargic and sets up the ideal environment to STORE FAT.

Instead eat in a relaxed state and enjoy your shake or meal slowly and with pleasure.

Snack Tip

Mix fresh or frozen berries with plain Greek yogurt. This is satisfying and provides lasting energy.

Health Tip

Are you prepared for the unexpected?
Get in the habit of carrying food with you, everywhere you go. We never know what will keep us out longer than planned; an extra errand, poor planning or having to stay late at work. As we are creating changes in our lifestyle, being prepared with food takes priority. There are too many temptations out there to trip us up.
Here is a list of foods that are easy to carry around, anytime of year.

  • Food bars (products offer by Go Raw, Think Thin and MacroBar, just to name a few)
  • Nuts/seeds
  • Dried kale, okra or plantains
  • Fruit/cut veggies
  • Nut or seed butter

Or you can carry a refrigerated pack filled with fresh foods.
The important thing to remember here is that early preparation is key. Don’t leave the house without your emergency food pack. You never know when you will be held up and in need of nourishment. Be intentional.

Snack Tip

Make your snacks count, if you are not eating enough veggies or fruits, use this snack time to enjoy these delicious foods. Try choosing ones that are in season, the taste and juicy-ness of them will have you coming back for more the next day!

Health Tip

There are several things we can do to assist our body in releasing fat weight. One of those is quality sleep. What keeps you up at night? Stressful day? A lot in the to do list? Finances? Relationship issues? There are several things you can do to let go of your day, try a few of these and see what happens:
1- Put away the electronics. The bright lights stimulate the brain and slow down melatonin production. This is the hormone that relaxes the body and mind to ready us for a good nights sleep. Avoid reading from the phone or watching tv 30 min to 1 hour before bedtime. This will help your body to wind down before bedtime.
2- Make your To-Do list for the next day. Empty your mind on paper so you are free to fall asleep w a relaxed mind.
3- Once you get into bed, close your eyes and focus on breathing. Breathe in for 3 counts and exhale for 6. The idea is for your exhale to be twice as long as your inhale. This style breathing puts the body in a relaxed star so you have an easier time falling asleep and stay asleep.

Snack Tip

Snack on citrus fruits today. Researchers say that citrus fruit may help manage appetite. They are also great for the gut!

Health Tip

Water intake is as necessary as the air we breathe. Water lubricates the joints, boosts energy, keeps you regular, and it supplies minerals to vital organs via the bloodstream.

Studies show that the human body needs at least 2 liters a day; that is 64 oz. Further studies show that the average adult body usually loses 2.4 liters of fluid a day, so your body just becomes hydrated when drinking 2 liters. Keep this in mind when determining how much water you drink per day and make the adjustments when necessary.

Snack Tip

Eat a healthy snack of veggies before attending a party or event that will not offer healthy snacking options. This way you won’t go hungry or sabotage your efforts. When it comes to living a healthy lifestyle, it takes thinking ahead and planning. You CAN do this. Remember … You ROCK!

Health Tip

When it comes to getting enough rest, studies show there is a correlation between sleep and the hormones that influence our eating behaviors. Ghrelin is responsible for feelings of hunger, while Leptin is responsible for letting you know when you are full. When you are sleep deprived production of ghrelin is increased and the production of leptin is decreased. So, you feel hungry all the time and you never feel full. Hence, the need for snacking. Plan and create an intention to get a full night’s rest, your food behaviors depend on it!

Snack Tip

Snack only when you are hungry. Skip the urge to nibble or graze when you are bored or not physically hungry. Feed yourself something else instead; take a walk in the park, play with your dog, dance around the house, dribble on the punching bag, take 10 deep breaths or play a game. This will break the habit of leaning on food for comfort and fill in the gaps in our day. There is always something more fulfilling to do. What is fulfilling for you?

Health Tip

The grocery store is one place where temptation is at every corner and at every endcap. Follow the HAPPY plan when preparing for and engaging in your grocery shopping experience:

Handpick healthy foods
Avoid detours and temptations
Plan your meals
Prepare a grocery list
Yield to traffic headed to the cookies and go straight to the checkout line 🙂

Snack Tip

Pumpkin Seeds are a delicious whole food source of protein containing 7 grams per half cup serving. Interesting note: the carbohydrates contained in these little nuggets do NOT come from sugar. GREAT snack alternative and a way to up the protein content of your meals by adding them to salads, yogurt, oatmeal or fruit bowl.

Health Tip

Don’t skip the warm-up for your workout. The purpose of the pre-workout warm-up is to gradually heat the muscles and joints up for easy movement throughout the workout. Have the warm-up include exercises that take the body through full range of motion along with cardio exercises that increases the pumping action of the heart and breathing rate of the lungs. The body will begin to feel warm or break out into a light sweat when it is warm enough for the workout.

Snack Tip

For today’s snack grab a handful of the large coconut flakes (i.e. Let’s Do..Organic brand)  Coconut is known as one of the healthiest foods and strongly recommended to add to your daily diet. Its level of essential fatty acid is off the chart good! The bonus component of the coconut is lauric acid which converts to monolaurin, a healthy fatty acid.

Health Tip

Your heart is the one thing that keeps you going strong and confident on this 90 day journey. If you take care of it, it will take care of you.  Stress Management is key to having a healthy heart. Daily focus and implementation of routines and life-giving thoughts can fill you and your day up with energy and vitality. Try a few of these to improve the health of your heart: meditation, yoga, deep breathing, positive attitude and self-love (meaning…give yourself a break and just Be With What Is).

Snack Tip

Do you require a hearty snack today? Collard wraps make a great on-the-go snack. Take a collard leaf and smear a smidge of hummus on it, and fill with baked/grilled chicken tender, red or orange peppers and wrap it up like a burrito. It is delicious and filling. Research shows that collard greens lower artery-clogging cholesterol better than spinach. So, whether you are making yourself a green smoothie, fixing a sandwich or need a hot veggie for your meal…try the collards.

Health Tip

Switching to whole foods eating can be challenging, especially if you have not been eating this way previously. You now must plan, prepare and cook. Sounds complicated, but you can do this. Make the planning, prepping, and cooking relaxing and fun by going over your menus and recipes BEFORE you start cooking. Best tip of all, listen to music you like while you are in your kitchen, it will bring a relaxed feel to your mood and your meal will be delicious!

Snack Tip

Change up your smoothie today by including Swiss Chard. It’s beautiful eye-popping colorful stems mean FRESH. Swiss chard is a relative to the beet and is packed full of Vitamins A and C.  Another way to prep them is to soften the leaves; blanch in boiling salted water for a few minutes, then sauté in olive oil, salt and garlic then toss with golden raisins.

Health Tip

Get the most out of your workout by making these changes to your current program:

  1. Be unstable – stand on 1 foot; use a balance board or balance disk, or the exercise ball.
  2. Add resistance – use the body weight, add dumbbells or elastic tubing to your exercise routine.
  3. Use intervals: This is simply alternating between different short bursts of activity.  For example: 30-sec of body weight squats and 30-sec of jumping jacks. Repeat 3 times. Take a 10 second break between the exercises.  Take a 2-min break after repeating the sets 3 times.
Snack Tip

Roasted seaweed, better known as “nori”, is often used for rolling sushi. They come in packs of sheets sold in health food grocery stores. They are rich in iodine and come in several flavors and can be eaten fresh from the packs. Nori should be kept in a re-sealable plastic bag in the refrigerator as they can get damp and lose their flavor.

Health Tip

Often thirst is mistaken for hunger.  Do you reach for calorie rich foods because you think you are hungry when really you just need a tall glass of water because your body is dehydrated?

Try this the next time you think you’re hungry: Drink a glass of water, see if you feel satisfied and then decide if you need to reach for some food.

Snack Tip

One study shows that those who eat almonds for a snack and chew them thoroughly (at least 40 times per mouth full) stay full and satisfied longer than those who rush eating and chew the same number of almonds fewer times. Chewing is the first stage of the digestive process, it breaks down the food, along with help from saliva, before it goes down the gullet to the stomach. Chewing food thoroughly also aids in nutrient absorption. All this speaks to the benefit of complete digestion and assimilation of a meal. Which promotes a healthy body and fat metabolism. Try pairing almonds and an orange, for a delicious and satisfying snack today.

Health Tip

Portion control is the key to maintaining a healthy weight. Here are a few tips to reduce portions sizes. 1) Eat slowly so you hear the message from the gut brain when you’ve eaten enough.  2) At meal time, use smaller plates. This effortlessly reduces the amount of food eaten.  3) When out to eat at a restaurant, eat half of what is on your plate. Then you will have a “to go” portion for the next day’s lunch. Tip – before digging in, put half the meal in the “to go” container so you are not tempted to over indulge.

Snack Tip

Celery is mostly made up of water and filled with fiber. No wonder it is the ideal snack, not only do you get a low carbohydrate food that boosts digestion and weight loss, you also get the crunch that is expected from a snack..  Fill your snack and meals today with celery and enjoy the healthy benefits!

Health Tip

One very important aspect to clean eating is to have clean foods on hand, prepped and ready every day. Take one day out of your week to stock your fridge up with cut up veggies and fruits. Put some music on, grab your favorite cutting board and knife and start washing, cutting, chopping, and slicing. Store them in Ziploc bags or green bags to keep them fresh all week. Be sure to thoroughly dry the vegetables before storing.

Snack Tip

Tired of eating hummus the same way, try these delicious scooped greens, Belgian Endives.  They are loaded with vitamins A and K, folate, calcium and manganese.

How to prep?

The endive leaves are like scoops so you can fill them with anything AND the perfect snack:

  • Crumpled blue cheese and roasted walnuts
  • Hummus and red peppers
  • Feta cheese and tomatoes
  • Sesame butter and a pear slice
Health Tip

Eat in moderation. Your stomach is the size of your fist.  You eat more than that at one sitting, you will “stretch” the appetite of the stomach and it will continue to want more.  Small portions are the key.

Snack Tip

Adding Kale to your smoothie or snack regimen is another “green” way of changing things up. This is an earthy, bitter green. It is a winter vegetable so you will find it is sweeter during that season. It is packed full with Vitamins A and C in only 1 cup AND over six times the daily requirement of bone-boosting vitamin K.*  Kale is very nutrient dense. Because of its strong flavor, I have 3 serving suggestions:

  • Green smoothie (start small)
  • Sautéed in olive oil with mushrooms and lamb/lean beef/chicken…divine!
  • Dehydrate into chips.

*Individuals taking Warfarin should discuss their intake of vitamin K-rich foods with the healthcare provider

Health Tip

When you started this journey, you were told to eliminate sugar, HFCS and white flour. We all know they are not healthful for the body, so here are a few details that will support your desire to stand strong and continue eating clean.

Sugar lowers the immune system for 6 hours after intake.  HFCS (high fructose corn syrup) is metabolized solely by the liver, therefore it increases the uric acid level.  It also can contribute to the development of visceral fat (abdominal fat around the organs).  White four has NO fiber and is high glycemic which has the same effect as sugar on the body.

To find out if the packaged foods you eat have these ingredients, just check out the ingredient label that is located underneath the nutrition label, in very small writing.

Snack Tip

This week mix up a garbanzo bean salad for snacks, add in red cabbage and celery with a touch of olive oil, sea salt and whatever fresh herbs you like. A 1/3 cup (the amount of food that will fit in your cupped palm) is sufficient.

Health Tip

Exercise daily. Have an activity scheduled for every day. Treat it like a doctor’s appointment.  When it is scheduled, you will not miss it. Exercise is an A-1 priority whether you like it or not, agree with it or not.  Our bodies were DESIGNED to MOVE, not be idle.  Get involved in a neighborhood exercise class or community activity.  Something that gets you involved with people who will hold you accountable and who are wanting the same thing you are…. good health! Go for a 10 minute walk every afternoon or evening.  Add in activity where you are normally idle.  As an example, as I am writing this, I am getting up every 30 min and skipping in place for 1 min or jogging on the mini tramp.

Snack Tip

Try this for your next snack – Zucchini boats. These are not only easy to put together but also makes a nice demonstration. Take a green zucchini, slice in half, clean out seeds. Fill with chopped tomatoes, fresh parsley and basil, flax or sunflower seeds. Enjoy!

Health Tip

Get plenty of sleep and take deep breaths throughout the day.  REST is so important for the immune system and for the general wellbeing of the body.  Do not skip out on sleep.  If you do, then the tendency is to skip out on exercise and to eat foods that are high in sugar.  That is 3 strikes against the health of your body for the day.  Hmm…that doesn’t bode well, does it???

Take deep breaths to send oxygen throughout the body. A well oxygenated body is a healthy one!

Snack Tip

Turkey and jicama wraps – These require thinly sliced meat. Try to avoid lunch meats, they are typically filled with additives that may be stored in the fat on the body. Go to your meat market and have them thinly slice turkey breast or chicken breast, wrap 1 slice around a thick slice of jicama. Serve with organic mustard.

Health Tip

Everyone wants shapely abs; whether you are male or female, we all want good strong abs. Women want shape and curves, men want to be rock hard. It all starts with the base. Before you get the cut and lean look, develop the core. For best results work the abs at every angle from every direction.  Refer to the TruHealth Workout Guide for the Ab exercises that will work them from every angle.

Snack Tip

Here is another snack option for Belgian Endives – mash up an avocado w/fresh lemon juice and a pinch of sea salt. Use the endive leaves to scoop up the “guacamole”. YUM!

Health Tip

“Thermogenic” foods promote  greater calorie burning:

  • Protein is the most “thermogenic” macronutrient Examples: fish, chicken/turkey, grass fed beef, wild game and eggs. Eat protein with every meal.
  • Hot red peppers and black pepper. Add these to dishes to spice them up.
  • Caffeinated coffee and black tea
  • Green tea
Snack Tip

Rice Cake dream! Enjoy this crunchy snack today:

1 rice cake, with almond butter, and dried coconut.  When you reach the maintenance portion of your journey, you can add a few dried cranberries. Something to look forward to 🙂

Health Tip

As you move in to the 2nd phase of your journey continue living the changes you made this month. Remember to keep your self-talk positive and uplifting.  This will keep you engaged in the change and help you to side step any moments you have the desire to “cheat”. Here are a few that you can choose from:

“I only eat what is right for me.”

“I’m taking control of me – right now!”

“When I set a goal, I stick to it.”

“I CAN do this. This is EASY for me.”

“I choose to be healthy – right now!

“I don’t need it- and I won’t eat it.”

“The food I choose to eat supports my fit, lean body.”

Snack Tip

Make a nourishing veggie salad for your snack today. Fill it with peppers, tomatoes, cucumbers, mushrooms, fresh parsley and sea salt.  Don’t forget the sunflower seeds for a little extra essential fat.

* Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters you should consult your doctor or other healthcare provider.