Samantha Keating - Whole Food Challenge

Whole Food Challenge 30 Day Whole Food Diet Meal Plan With 100 Recipes For Healthy Weight Loss (Dairy Free, Gluten Free, Paleo, Sugar Free And Vegan Recipes) SAMANTHA KEATING Copyright 2016 Samantha Keating All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

The Healthy Electric Pressure Cooker Cookbook: 121 Wholesome Recipes For Clean eating, Gluten free, Paleo, Low carb, Vegetarian, Vegan And Mediterranean diet Vegan Instant Pot Pressure Cooker Cookbook: Nutritious Vegan Meals In Your Instant Pot Fast, Fresh, And Full Of Flavor T he whole foods weight loss diet is an uncomplicated eating plan. It does not require calorie counting, supplements or strict and complicated meal plans. The only requirements is that you limit your intake of processed foods and switch to eating whole foods that are as close to their natural state as possible. W hole foods simply refer to food that are either in their natural state or those minimally processed. W hole foods simply refer to food that are either in their natural state or those minimally processed.

This means they are free of chemical addictives, preservatives, added sugars, sodium and fats that should be restricted or controlled in a healthy diet. Research as shown that some chronic illnesses can be treated or controlled when patients eat mainly nutritious whole foods. Processed foods usually come with a high level of added sugar and fat. When you eat these type of foods regularly, it is inevitable that the excess calories will lead to weight gain. When you cut out processed foods from your diet, your intake of excessive calories is limited and weight gain is prevented. Additionally, your body is correctly position for weight loss.

Whole foods such as fruits, vegetables and whole grains are high in dietary fiber which helps you to feel full faster thereby making it easier to eat less food.

T he whole foods diet has a lot of options. These include fruits, vegetables, whole grains, lean meat, nuts and seeds. Your beverages will be limited to water, milk, naturally sweetened coffee or tea and natural juices. Wine and beer are allowed in moderation. Sugar is not allowed as a sweetener but replaced with all-natural sweeteners such as fruit juice concentrates, honey and 100% maple syrup.

Your diet will consist mainly of these foods. Although dairy and whole grains are permitted in moderation, the recipes in this book have been selected to conform to dairy free, gluten free, paleo, sugar free, and vegan dietary requirements.

O ff-limit foods are generally those that come in a box or bag. Avoid items with fats or sugars. Stay away from candy, crackers, sweetened beverages and frozen dinners as much as you can. Do not eat refined grains like white flour or white rice.

Fast foods and deep fried foods are not allowed. Although whole grains are allowed, you should limit the intake of whole-grain products such as whole-wheat bread and pasta because they have gone through some processing. Alcohol, peas and starchy vegetables should also be taken in moderation.

R ead Ingredient Labels Before You Buy Food. If there are more than 5 items listed and many unpronounceable and unfamiliar names, consider buying something else. Eat More Fruits, Vegetables And Whole Food Snacks.

You will be less tempted to eat processed foods if you are already filled with whole foods. Buy Bread From Local Bakeries. This makes it easier to be sure you are buying whole-wheat bread. Store-bought whole-wheat bread may contain several ingredients that are not whole food compliant. Always Choose Whole-Grain Options Of Pastas, Cereals And Crackers. Read the labels to know the ingredients contain 100% whole grains.

Avoid products with processed sweeteners like sugar and corn syrup. Visit The Local Farmers Market And Farm Stands Often. This is where you will find food at their freshest. Pack Whole Food Snacks For Trips. Plan ahead and pack a snack bag for work or when traveling.

T he 30 day whole food challenge is about transforming your health and it is important to keep track of your progress. T he 30 day whole food challenge is about transforming your health and it is important to keep track of your progress.

Weight yourself the day before you begin then once a week afterwards. Eat regularly, at least three meals a day. Eat only whole food snacks. Depriving yourself will result to less energy, lack of sleep and bad moods. Drink adequate water daily. Doctors recommend an 8-ounce glass of water 8 times per day.

Don't forget exercise. Follow the Whole Foods diet 80% to 90% of the time. You can treat yourself to your favorite snacks or foods the remaining time. Weight loss does not happen overnight, so be realistic about your expectations.

Z ucchini noodles, sweet potatoes and avocado cream sauce are deliciously combined in this sumptuous breakfast bowl. Preparation time: 15 minutes Cooking time: 15 minutes Servings: 2 Ingredients: 2 sweet potatoes, peeled diced 1/4 cup olive oil 1 large zucchini, julienned or spiralized 1/2 avocado 1 garlic cloves 2 tablespoons water 2 eggs 2 tablespoons green onion, for garnish Salt, to taste Pepper, to taste Directions: 1.

Add 2 tablespoons of olive oil to a skillet on medium-high heat. Add diced sweet potatoes and cook with occasional stirring, until slightly browned and cooked through. 2. In a food processor or blender, combine avocado, garlic, water and 2 tablespoons of olive oil. Blend until you have a creamy consistency, adding more olive oil if necessary. 3.

Combine the avocado cream with zucchini noodles then stir. Add the potatoes and stir. 4. Cook 2 eggs in the same skillet and place on the zucchini noodles and potatoes. Season with salt and pepper then garnish with green onion. P reparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 pound medium red-skinned potatoes, scrubbed 2 tablespoons olive oil Salt and pepper 1 teaspoon thyme 2 teaspoons minced fresh rosemary Directions: 1.

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