Beach Body Boot Camp. Nutrition Plan. Kick Start Boot Camp Training. From. By Kevin Raison

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Ernest Henderson
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1 Beach Body Boot Camp By Kevin Raison Nutrition By Plan Nutrition Plan From Kick Start Boot Camp Training

2 Introduction Welcome to the mass of the worlds population. In fact, welcome to 75% of the worlds Population who are known as known as Carbohydrate Intolerant. This means Genetically your body doesn t know how to function carbohydrates. This may be due to a poor diet causing Insulin resistance or that from birth genetically you can t handle carbohydrates. Now this may come a quite a shock considering you ve probably had more than your limit today already of carbohydrates. It may also be a bit of a blow to know that you ve also been eating the wrong type of carbohydrates. Well it all stops here and right now. Contrary to popular belief, most carbohydrates do not serve well as far as energy is concerned. We are Cavemen and Women in clothes! When we were cavemen and women we rarely ate carbohydrates apart from fibrous vegetables from the cruciferous family. These include broccoli, cabbage, Brussel sprouts, kale, spinach, cauliflower etc However, don t get too concerned about the vegetables as we ll be covering those in more depth as we go on throughout the course. So what should I eat? We should be eating the foods of the land, foods like vegetables, meats, poultry, fish, small amounts of rice, certain seeds, fruits and nuts. Foods that our bodies are designed to use as energy to fuel a body that lives off the land, and it all starts with Breakfast.

3 Breakfast Breakfast is the most important meal of the day, so don t miss breakfast, ever! (Unless you want to be fat and tired). Get rid of the bread that you toast and the cereal boxes that contain more sugar than Rowntrees factory conveyer belt. Most people are in a rush for Breakfast so I advise having tinned fish with raw veggies eg, Mackerel, spinach, tomatoes, some pine nuts, 1/2 avocado - other options include Sardines, mushrooms, cauliflower, broccoli, spinach and pumpkin seeds Don t like fish? Try having boiled eggs or chicken cooked from the night before mixed with the above veggies Don t like avocado? Try a handful of nuts, sesame seeds, hemps seeds or pumpkin seeds Snacks Snacks are important in maintaining blood sugar levels which prevent sugar craving throughout the day. The more you snack throughout the day, the less you ll craze sugar...simple. For snacks I recommend eating raw live foods such as Green Life drink Avocado salad with vegetables of your choice with a handful of berries Mixed herb salad with pitted olives Avocado, rocket and watercress Celery with dips from the snacks recipes Green Life is a peppermint tasting supplement that keeps your body alkalised throughout the day. Sipping on this between meals keep you fuelled, hydrated and saves time preparing snacks. Also keep you very alert!!

4 Lunch & Dinner You can also use the snack recipes for lunch recipes and vice versa. Depending on where you are will depend on what you eat. If you have eaten eggs for breakfast or as a snack, it s fine to have eggs again on the same day. Just make sure you rotate days when eating eggs. Now with each of these meals, the main priority is to keep your body alkalised. The simple and most effective way of doing this is to drink green life throughout the day and eat lots of vegetables. Vegetables Asparagus Artichoke Avocado Bok Choy Broad Beans Broccoli Brussell Sprouts Cabbage Capsicums Cauliflower Carrots Celery Chard Coconut Cucumber Eggplant Endive Fennel Kale Leeks Lettuce Mushrooms Okra Peppers (Chilli, Cayenne, Jalapenos) Radish Rocket Spinach Swiss Chard Seaweed Watercress To name a few... Beverages Water! At least 1 Litre per 50lbs of bodyweight = the minimum amount of water you should have in a day (optimum = 1 Litre per 50lbs of bodyweight) Green Life drink Herbal teas such as Green tea or Cinnamon tea if you are trying to lose body fat Limes or lemons in either water or teas Easy way to calculate how much to drink for Kilograms 1kg =2.2lbs. 85kg x 2.2 =187lbs = 3½ - 4 Litres. Stones & pounds - 13st 5lbs. 13x14 (pounds in a stone) = 182lbs + 5 = 187lbs

5 Extra Tips for your Healthy eating plan Shop for as many Organic foods as possible For the first 14 days of your healthy eating plan only eat 50grams of fibrous carbohydrates a day, on the 15-day eat what you like. Eat 6 or 7 times a day. After your 14 days of healthy eating have one cheat meal every 5 days. (This will help with your fat loss). Your cheat meal must be the last meal of your day. Once you stop eating, you have finished. You can not leave the rest for later or in 10 minutes time to go back to it. Before eating your cheat meal consume a live raw salad. Eat every 3hrs. The higher your body fat the more you need to eat natural foods, free from processed, refined and packaged foods Always buy the highest quality food. Look for terms like organic, cage free, free range, grass fed and wild. Fill your plate with as many fibrous vegetables as possible, the greener the better

6 Frequently asked questions Am I allowed to eat fruits? Yes, but only a handful for breakfast and/or after your workout. That could be an Apple, pear, or handful of organic strawberries, blueberries etc We re always told to limit red meat because it s dangerous. Is there a risk of eating too much red meat? Unfortunately, all meats are not very good for us. But the more alkalising Vegetables we eat, the more we can protect ourselves. How long do we have to continue the nutrition plan for? This particular nutrition plan is for 14 days, then we will make a few slight adjustments. Isn t this just the Atkins diet? No, because we are substituting that the bad processed meat on the Atkins for good quality meats and you have to eat your vegetables. On the Atkins, it was all about any fats and protein. Should I be taking a multi-vitamin and mineral? More than 80% of vitamins bought in the UK useless! The most important Supplements you should be taking (which are packed with nutrients) are alkalising salts, Magnesium, iodine and selenium, green life and vitamin C with lysine. Note: You may not have to take all of these, it will depend on your current health.

7 What about vegetarians? It s harder for vegetarians to get their protein intake. For this I recommend green life which is packed full of nutrients and amino acids (proteins). I d also recommend protein powders, such as rice, pea and hemp protein. Again, these are high in quality amino acids and also taste really good when mixed with your green life. Avoid - Whey and Soy protein which cause more harm than good. Dairy products are very cancer forming and cheap soy increases estrogens (too much of this causes cancers) and inhibits the thyroid. I feel tired all the time, why? This could be down to a few things. You may not be getting enough water, studies have shown that a mere 1-2% drop in water intake can affect performance by up to 10%! You may have a sluggish thyroid. The reason for this maybe down to the thyroid over working on other things as it works as a filter. The more crap in your body, the harder the thyroid has to work, meaning it s not doing it s main job. You Will benefit from taking Iodine and Selenium. Nutrients are important for brain health and energy. Imagine the engine of your car is your brain. You feed it with carbohydrates (petrol or diesel) but you have no water or oil. How far do you expect to go? Make sure you are eating a full variety of vegetables throughout the day. The final reason is this.your an addict! You re simply going COLD TURKEY As you eliminate all the toxins built up in your system. This will only last a few days.

8 That s all Folks So, that s it! Hopefully all you need to know about your nutrition plan for the next 14 days. That s 2 weeks of your life to help you finally realise how good you can feel. If you have any questions, me and I ll post it on the website Pease don t expect an answer straight away. I will try to answer any questions as soon as possible. This is the oldest nutrition plan known to man (and woman) so if I hear anyone referring this plan as a fad diet I will..well lets leave that to the imagination shall we. There s never been a better time to start than right now. In Health Raising Awareness In Standards Of Nutrition & Exercise

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days. WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through