14 Days to Healthier Eating

 

Welcome to our 14 Days to Healthier Eating program.

 

Over the next two weeks, we are going to help you cleanse bad food and bad habits from your daily routines.

This is a gentle and relatively short cleanse designed to jump-start your journey to health. The diet may seem fairly restrictive compared to the modern-day Australian diet, but you should not go hungry, as this is not a fast. Eat abundantly from the foods that are listed for each phase of the program and use the menus and recipes as guides to make the most of your experience.

This cleanse is designed to be gentle yet effective. It is also intended to be doable while you work, play, or go about your normal routine. Your normal routine, however, will be a bit different during this program, simply because you will be eating, doing and thinking different things while cleansing.

One incredible benefit to cleansing will be the awareness gained about how different foods make you feel physically, emotionally, and energetically. Your taste buds will begin to change and you will begin to understand how your body is responding to the foods you are consuming.  This will give you more control of reactions you were not aware were caused by foods.

What’s in and what’s out?

 

On this program you will be eating only the foods on the “good food” list below, as well as including at least some of the suggested therapies and lifestyle habits.  But don’t worry, what we have prepared for you is delicious, nutritious food that is simple to prepare.

 

Foods you will enjoy during this program:

  • Fish, especially small, non-predatory species such as sardines, herring, wild salmon, cod (and black cod), and sole
  • Lean white chicken (preferably organic)
  • Eggs (preferably pasture raised)
  • Fresh or frozen fruit, ideally berries (only organic)
  • Fresh vegetables – no limit, try to eat more than four cups per day
  • Legumes — lentils, navy beans, adzuki beans, mung beans, and others
  • Brown rice and quinoa (during Phase 2 limit to two servings daily)
  • Unsalted raw nuts and seeds (no peanuts)
  • Flaxseeds (ground)
  • Lemons — organic, do not purchase pre-squeezed lemon juice
  • Lemon and olive oil cocktail (1 tablespoon of organic extra virgin olive oil and half a squeezed lemon)
  • Vegetable broth (organic and sugar-free)
  • Sea vegetables
  • Avocados
  • Olive oil
  • Coconut oil
  • Raw apple cider vinegar
  • Herbal teas
  • Unsweetened cranberry juice

Foods and substances to avoid:

  • Sugar (white sugar, cane sugar, dehydrated cane juice, brown sugar, honey, maple syrup, high fructose corn syrup, sucrose, glucose, maltose, dextrose, lactose, corn syrup, and white grape juice concentrate)
  • Sugar alcohols such as sorbitol, mannitol, xylitol, and maltitol
  • Artificial sweeteners like aspartame
  • Natural sweeteners (Stevia is ok to include)
  • Alcohol
  • Caffeine (except green tea)
  • Yeast (baker’s and brewer’s), fermented foods (including vinegar except raw apple cider vinegar)
  • Dairy products
  • No soy products (fermented soy such as miso, tempeh, and Gluten-free tamari are ok)
  • Dried fruits (dates, prunes, raisins, figs, etc.)
  • Gluten (anything made with wheat) and all flour products
  • Corn
  • Nightshade plants (tomatoes, potatoes, eggplants, bell peppers)
  • Peanuts
  • Refined oils and hydrogenated fats such as margarine
  • Stimulants
  • Processed foods or food additives
  • Fast food
  • Junk food
  • Any food that comes in a box, package, or is commercially prepared

 

Preparation – set yourself up for success.

We don’t expect you to go from “Zero to Hero” overnight.  In fact, making the challenge to hard only sets us up for failure.  To make sure you succeed, we have put together this Meal Plan for the next 14 days along with a comprehensive shopping list for everything you will need.

Print this out, stick the plan on your fridge and take the shopping list with you next time you head to the supermarket.  Download your copy NOW >

 

A note about probiotics:
Probiotics are included in your daily plan because they are essential for optimal digestion of food and absorption of nutrients, and they help your body produce vitamins, absorb minerals and aid in the elimination of toxins.   There are 100’s of products on the market, but Fitat60.com have done the research for you and have sourced the most globally trusted, purest, premium fibre product.  Check out our Prebiotic Fibre NOW >

Ready to Start?

Once you’ve got yourself prepared click the button below making tomorrow your Day 1 on the 14 Days to Healthier Eating.  Once you click this button you will receive an email each morning with your meal plan for the day, plus additional activities to help keep you motivated.

We are here to help and support you.  If you have any problems, please email us at [email protected]. We also recommend that, if you’ve not already done so, you join our Private Facebook Community to get help and support from our other members.  Click here to JOIN NOW >

Arthritis Prevention

Unfortunately, there is no known cure for arthritis. In fact, most treatments for arthritis are aimed at early recognition and prevention. Genetics can increase your likelihood for developing arthritis, as can a strong family history of the disease. Women are also more prone to arthritis than men.

You may try to prevent arthritis and still develop the disease. However, there are well evidenced actions you can take today to reduce your risk of developing arthritis.

5 steps to taking care of your wellbeing

The state of our wellbeing is reflected for example in the quality of our skin, the lustre of our hair and a strong immune system to fight off illness.  Good genetics?  Well, that is just the result of good luck.  If beauty is in the eye of the beholder, then for the most part, wellbeing is in the hands of the beholder.

Eat Yourself Healthy

Poor diet is a factor in one in five deaths around the world, according to the most comprehensive study ever carried out on the subject by medical journal The Lancet.  In their study, the Global Burden of Disease, they found that diet plays an important role in the prevention and management of many age-related diseases. We have put together some top-tips on helping you eat yourself healthy.

Better Immune Health

You may not have heard about Wellmune®, but research shows this yeast beta glucan can help support the immune system. Wellmune can be found in a range of fortified foods, beverages and supplements to help you easily support your immune health.

10 Ways to Get 10 Minutes of Exercise

Even if you can’t find the time you can still exercise.  You just need to sneak in the equivalent in resourceful ways. “The idea is to keep moving,” says Fitat60 PT, Fred.  Find whatever works for you and just move. Park half a couple of blocks from the shopping centre and walk. Take the stairs instead of the escalator. 

JERF – Just Eat Real Food

The JERF diet, an acronym for “Just Eat Real Food” is a concept that is easy to grasp and apply in your daily life. At the end of the day, that’s precisely what you want in a new diet: a new way of relating with food that brings about lasting results and can be maintained without much struggle for as much as you want.

Avoiding Aged Care

Let’s face it, 2020 highlighted many things.  None more than the spotlight that was shone on Aged Care.  Whilst generally Aged Care in Australia is some of the best in the world, the reality for many in Aged Care, or for those with loved ones there, is a long way off how we intended to spend our last years.  This gap in care had already been identified, long before Covid19 hit, and a Royal Commission was already well underway.  In July 2020 the Royal Commission Into Aged Care Quality and Safety, released the findings of a 10,000 person study that revealed that people are prepared to pay for high-quality care when they are older, whether it by co-contributing to the cost or through taxes. 

The 8Bs to Build Your Immune Health

We often here about things that can boost your immunity.  That is fine when we are feeling a little run down, or even coming into the cold and flu season.  However products that promote immunity boosting typically do just that… give you a short-term boost to help.  As we age it is much better for us to ensure we are building habits that promote our immune health constantly. 

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