I created a group on Facebook. Anyone can join, who'd like to
- lose weight
- feel better
- balance hormones (thyroid, insulin, female hormones, cortisol)
- support detox processes
- actively do something against insulin resistance
- get rid of menstrual cycle issues
- sleep better, wake more refreshed
- have clearer,nicer skin
- have more energy
- lower cholesterol levels
- ....
Click here, if you'd like to join.
You can download the documents bellow, that I created for this challenge. You can print all of them, but it's enough if you print only the ones, where I indicate, that it can be beneficial.
Please print 5 copies from the chart, where you can track your progress and success. 1 page covers only 1 week, that's why 5 copies are needed.
If you have any questions, please ask it through the Facebook group.
So, here you can find your success chart. Please print 5 copies from this. You can use ticks, smileys, hearts (the smiley and heart idea comes from my very cheerful daughter), or any other signs to indicate which colours you have consumed with a given meal. And you can indicate which other goals, like laughing, sleeping, relaxing, exercising etc. you could complete.
Below the colours you can see 4-4 squares, so you can indicate at all meals, what colours you had. If you eat only 2 meals a day, just use 2 boxes. If you eat more than 4 meals, you can put an extra tick into one of the boxes.
This table shows some examples for the rainbow vegetables and fruits. Place the biggest emphasis on these. If you live at a place, where you have different vegetables, then you can add those to your meals too. If you have an Asian store close to you, go and have a look. Sometimes they sell interesting vegetables, mushrooms, fruits, that you can't buy in a grocery store. But if you have access only a limited range of vegetables and fruits, you can have a look at the freezer section of the store too. Please, try to avoid the ice-cream section. :D This table doesn't include all vegetables and fruits. Place a bigger emphasis on the vegetables, and not so much on fruits please. Please print this table. You can use it while you do the shopping or planning some meals.
What can you ate and what's the best to avoid? This sheet summerizes the what I recommend and what I don't recommend. If it helps your situation, print it. Anyway you can always check it here.
I made a sheet with general information. These things are in the good to know category and they might give answers to your questions.
Who should start it? Have a look at the list here, but I have listed many of them on top of the page.
What is the GOAL? Download the list of goals from here.
What should be the ratio of different foods. You can find the answer here.
How big is one portion? This sheet gives info about that.
You can download all the sheets as one file here.
Since I posted all the other files, I created an booklet about recommended exercises. You can donwload that here.
If you click here, you can join the group.
