7 Day. Refresher. By Toni Fogarty
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1 7 Day Refresher By Toni Fogarty
2 Disclaimer: The contents of this e-book are for information purposes and are intended to assist readers to create healthier habits in their life. This book is not intended to be a substitute for obtaining proper medical advice and must not be solely relied upon in that way. Always consult a qualified health practitioner. The author does not accept responsibility for illness arising out of failure to seek medical advice from a qualified health practitioner. In the event you use any of the information in this book for yourself or family, the author assumes no responsibility of your actions. Although this book is a gentle detox process, you may experience some side effects from your body's natural process of removing built up toxins. If you are concerned with any symptoms you may experience, please seek medical advice. No part of this ebook may be reproduced for public or private use without permission from the author. Copyright Tonify Nutrition
3 Need to eliminate toxins that have been accumulating from poor health habits? Want more energy & clarity? Need something to motivate you to include more healthy habits into your life? This 7 Day Refresher is a simple, no stress program to help get back on track and feel refreshed again. 1
4 What it involves: Everyday for 7 days, you will complete 10 simple tasks (see CHECKLIST on pg.3). These tasks are designed to help your body's natural process of eliminating toxins from the body to help "refresh" your insides. These tasks are also healthy habits that you can add to your lifestyle to help your digestion system, boost your energy and reduce stress. This 7 day refresher is perfect if overtime you have created habits that aren't so beneficial to your body and health. It will help get you back on track with your health, without restricting you of nourishment & fun! 2
5 Checklist Everyday for 7 days: Wake up & start your day with a glass of warm lemon water Drink a green smoothie at some point during your day Drink litres of filtered water Include 3 or more vegetables with your lunch and dinner - always include green vegetables, try eat as many colours of the rainbow & make sure you have a source of protein Eat protein with breakfast - aim for 20-30g. Such as 2x eggs, nuts & seeds with your oats or nut butters on your toast. this will help keep you fuller for longer, increase energy & reduce sugar cravings (especially at the 3 pm slump). No caffeine/alcohol/soft drink - these are the most overconsumed liver loaders. Swap it for natural chai latte, herbal or green teas, kombucha or sparkling mineral water. MOVE! Whether it is 10 minutes or 30 minutes & more, move in a way that suits you such as walking, fitness class, swimming, dancing etc. SWEAT! Through exercise, a sauna session or even just a hot bath with epsom salts & your favourite essential oil Only spend 1-2 hours on social media - download an app such as Freedom or Moment to track your internet use Deep belly breathing for 5 - whether it is meditation or Yoga for 5 minutes (or more) or just stopping during your day and breathe in for 5 seconds, out for 5 seconds, repeat 5 times facebook.com/tonifynutrition
6 Keep Stop Start This program has very limited restrictions because restrictions usually don't work. They make you feel stressed, they make you feel like your punishing yourself & they usually don't last. So for you to be able to get the most out of this program, you want to ensure you are eating a pretty healthy diet to begin with. This means 80% of your diet should be filled with whole foods such as fruit, vegetables, whole grains, lean meats, legumes, nuts and seeds with limited amount of highly processed foods such as lollies. chips, fried foods, cakes, etc. If your diet contains predominantly processed foods or you have been consuming a bit too many of these indulgent foods, then to help you get back on track without causing too much stress or restricition, use the KEEP STOP START METHOD. The Method: Choose one health habit you would like to KEEP doing: E.g. a habit that you may already do that is healthy and you can achieve stress free Choose one habit you would like to STOP doing: E.g. a habit that is not beneficial to your health Choose one health habit you would like to START doing: E.g. either the 10 tasks of this refresher program OR a healthy habit you have always wanted to include into your everyday life. 4
7 Shopping List Lemons (7+) Spinach Rocket Broccoli Any other green leafy vegetables Range of fruit and vegetables in different colours* Chai tea or natural chai powder **(READ LABEL) Green tea or any other preferred herbal tea Kombucha or sparkling water** Read green smoothie recipe for some more ingredients you may need An example of your daily plan: 1. Wake up and have a glass of warm water with juice of a 1/2 lemon 2. Eat your normal breakfast or have a green smoothie 3. Have a green smoothie or a green tea mid morning with a protein filled snack 4. Eat a veggie packed salad, soup or leftovers for lunch 5. Make sure you have consumed at least half of your daily water intake 6. Have a chai latte or kombucha in the afternoon if sugar cravings hit 7. Move in the way that suits you for 10 minutes or more 8. Enjoy extra veggies with your dinner 9. Relax in a warm bath or shower with epsom salts and your favorite essential oil 9. Breathe for 5 minutes before bed *Try choose seasonal produce and the foods you prefer **Only purchase these if you wanting to use them as a swap for your caffiene, alcohol or soft drink. 5
8 Smoothie Builder 1. Choose your liquid base ( mL): Water Coconut Water Almond milk Coconut Milk Cow's Milk Herbal Tea 3. Choose your fruit (pick 1-2): Banana Berries (blueberries, strawberries, etc.) Pineapple Mango Cherries Kiwi fruit Peach Cantaloupe 5. Choose your health boosters (pick 1-2): Spirulina Chia seeds (1 tbsp) Ground Flaxseed (1tbsp) Maca powder Raw Cacao Powder Vital Greens 2. Choose your greens (a handful): Spinach Kale Swiss Chard Romaine lettuce Broccoli Beet greens Dandelions greens 4. Choose your protein: Nut butters (1tbsp) - peanut, almond, tahini Yogurt (1/2 cup) plain, full fat Greek or Natural High Quality Protein Powder 6. Choose your sweetener: Spices: cinnamon, nutmeg, cardamon, ginger Vanilla or almond extract Dates (handful) Raw honey (1tsp) Herbs: mint, basil, parsley, coriander 6
9 Follow: Tonify For more tips, information, recipes & more!
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