Important - Read First

Disclaimer and Waiver of Liability

The full content of this document are for informational purposes only and do not provide any medical advice. Statements within have not been evaluated by the Food and Drug Administration, and are not intended to diagnose, treat, cure or prevent any disease.

This content is intended for use only by healthy adult individuals. All individuals are specifically warned to seek professional medical advice prior to initiating any form of weight loss exercise or nutritional program.

Use of any of the information contained within is at your own risk. The author(s) does not accept any responsibility or liability for damages of any kind from any actions you take from the information provided.

By continuing to read this document and all pages you agree to all terms as stated above.

To sum up...use any information at your own risk!

30 Day Transform 2

IntroductionGuys...What Do You Want Out of Life?

Take A Look Around...What Do You See? The average guy is overweight, afraid to take off his shirt in public and has little to no real muscle definition. Is this how you want to be? It doesn't have to be this way!

You Do Have A ChoiceBelieve it or not, you can be lean and fit without needing hours a day in the gym when you focus on the things that really matter. Unfortunately, in today's world of information overload, it is really hard to know what is the right way.

So we are here to cut through all the stuff you don't really need to worry about and just focus on what will give you simple and lasting results.

Master the basics of how your body responds to foods, exercise, and lifestyle and there is no reason you will ever need another diet book again!

30 Day Transform 3

Life should be about being in great shape and health all year round...and it can happen!

Being Fit Year RoundImagine if you could be in “vacation” ready shape all year round. Keeping lower bodyfat, having good definition and could take off your shirt without embarrassment. No more need to go on any crazy crash diets just to try and look good for the beach.

Endless Energy And FocusWhat if you could also have more daily energy than ever? How about being able to focus and get more done at work?

We are not talking about working longer hours, we are talking about working less but getting more done in the process! This will leave you with free time to enjoy your life how you want to!

Getting Back Your Control And FreedomStarting right now, there are no more excuses in your world for anything. Sorry! No one left to blame for how you feel or look. The only thing left is to just start taking action right now to change things to the way you want them to be!

Part of that involves taking back control over your health and what you do in your lifestyle. If you don't, no one else will do it for you!

Don't expect anything you see advertised on TV or in a magazine to be a quick fix either...ain't gonna happen!

It's time to be free from all those endless diet books, workout magazines, overpriced supplements and everything else out there not helping you get real results. Get back to mastering the basics and you will be amazed at what can really happen.

We Have An Unhealthy Relationship With FoodMost of Western society, particularly the United States, has developed a

30 Day Transform 4

very unhealthy relationship with food. We obsess about it. We count grams of carbs and grams of fat. We eat all day long, count calories or use complicated diet plans in our pursuit of that ideal healthy body.

But is it really working? Is this really how you want to live your daily life? Is this something you want to focus on when there is so much else out there to enjoy? Not me!

Prevention Is The Only Real Known CureWant the best health care plan in the whole world? Never get sick in the first place! While there are no guarantees in life, you can only do your best to make your immune system work in peak condition and reduce all your risks of diseases.

Most diseases nowadays are what is know as “degenerative” diseases, aka diseases of aging. Well, who ever said getting older meant you had to get sicker? There are plenty of cultures out there who live to be old but remain healthy and functional. We can learn from them!

Complicated Sells...But Simple WorksEver hear of the 80/20 rule? It basically means that 80% of your results come from 20% of what do.

So what you will not find here is any overly complicated approach using ideas that bring little in return. You are going to get the most bang for your buck!

Time For A Lifestyle TransformationAlthough this manual is all part of a “30 day transform,” you are going to make great lasting changes to your lifestyle to keep with you for years to come.

That is really the whole goal after all, to help make positive steps that will

30 Day Transform 5

not go away over time (the reason all diets fail: because they never last!)We are going to help you drop all the unnecessary and unhealthy attachments and embrace the simple rules of healthy eating and living.

If you do that, then you will have found the real key to being in shape year-round (and have plenty of spare time to go on vacation as well).

We hope you enjoy the information and we will be following up with you via email with even more tips and tricks for the 30-day period to keep you motivated and on track!

In Health,Mike O'Donnell and Scott KustesEditors of Fitness Spotlight

30 Day Transform 6

I have better things to do in life than waste time obsessing over food, like enjoying good company!

About th e Authors

Fitness Spotlight is the creation of 2 veteran health and fitness bloggers who came together for a bigger mission in getting the word out to the general public.

Mike O'Donnell is a certified personal trainer, health & fitness coach, co-editor at Fitness Spotlight, and official fitness expert for Hilton's Homewood Suites. Mike is also the creator of the IF Life for helping to spread the word on the effective use of intermittent fasting for health and weight loss (with a free ebook on the site).

Scott Kustes is co-editor at Fitness Spotlight (formerly blogging as Modern Forager). He is also the founder of Naked Food Cooking, where he shows you how to get the most out of your kitchen. By focusing on seasonal Real Food, he creates easy, delicious recipes for everyone from the novice to the seasoned. Learn more about what you need and what you don't need by subscribing to his email list at Naked Food Cooking.

30 Day Transform 7

Chapter 1

It All Starts with the Fork

Focusing Where It MattersWhen it comes to the most important thing we can do for our health and weight loss, it all starts at one place...what we do (or don't) put in our mouths to eat and drink.

If we neglect to really understand the impact of what we eat and drink on our body, then there is no way we can make lasting changes for the better. It won't matter how much time you spend jogging or the amount of vitamins you take. What we eat/drink is where 80% of weight loss and health happens!

Our Present Eating PatternsToday we are a modern industrialized society over-run by foods that were made or designed in the last hundred years. We are getting fast foods, foods canned or frozen, foods that are able to withstand longer shelf life

30 Day Transform 8

What you put on the end of this should be your top priority for all things health and weight loss

and things that didn’t exist until recently. Have you ever seen a muffin tree?

What we are not asking ourselves is are those foods (or the processes we use to make and preserve them) actually helping or hurting us?

Our foods today are more processed, heated, preserved, combined with more artificial chemicals (like sweeteners and colors), have fewer nutrients, are more calorie dense, and are more easily converted into blood sugar (a big thing to avoid for weight loss).

Time for us to start to rethink our choices, as just because it is on a shelf, doesn’t mean it’s really good to eat for your long-term health and survival.

Stop The Mindless Eating It is happening whether it is snacking at the office doing work, trying to eat something quick in the car, or just grabbing a snack while watching TV. We has lost all real awareness of what we are putting into our bodies...and more importantly what it is doing to us.

How can we really make changes until we become more aware of what we

30 Day Transform 9

Our lack of actually taking time out to focus on what we eat is the biggest issue to overcome

are eating? We can't! This is where we need to put our effort and teach our kids the same kind of understanding. With out this, there is little hope to turn things around.

Foods Are Your Building BlocksThe body is very complex and made up of operating systems most of us can’t begin to understand at the molecular level. It's still a mystery to most scientists…in other words, with all our science and technology there is still much about the body that is not understood!

What is understood is that your cells are constantly being broken down, repaired and kept healthy, and in order to do that we must supply the body with the raw materials it needs. What you eat has a direct impact on how effectively your cells are maintained.

Whether it is the quality of fats that make up our cellular membranes, the quality of amino acids used to build and maintain muscle or the quality of carbohydrates that are floating around (and the hormonal, insulin, responses from them)...they are the building blocks of our cells.

It Is Never Too Late To Start Turning Things AroundHere is the good news! We can start today and get our body back on track. The body has amazing recovery abilities if we give it the right kind of environment to make those changes in.

We can fix our metabolism, we can lower our risks for diseases and, yes, we can lose that weight and keep it off! So lets do it!

30 Day Transform 10

Chapter 2

Dangers of “Fake” Food

This Is Not What Our Grandparents AteThe biggest issue in our declining health is the changing quality of our food sources. We're barely eating the same food that our parents and grandparents ate just over 20-50 years ago (which is a tiny fraction of time on the evolutionary scale of mankind).

Most things on a shelf these days are characterized by the three big intruders: sugar, processed grains (corn, soy, wheat), and processed fats (primarly soybean oil). In a lab, real foods are taken apart into their proteins, fats, and carbohydrates, then put back together in 40,000 different ways to produce all the "foods" you find in the stores. Can you believe that? Three dietary intruders that play a role in 75-80% of the foods in the store.

These foods in turn wallop our bodies with a ongoing hormonal rush that it

30 Day Transform 11

Do you just assume that because it is on a shelf it must be OK to eat? Do you have any idea what is in it or

what it does to your body internally?

has never seen before from the quick-digesting processed grains and sugars. Also there is more damage at the cellular level being created from all those rancid fats we are ingesting. This is not good!

Hormones Out Of Control Did you know that food not naturally know to our body can have devastating effects (both short-term and long-term) on our hormonal health and metabolism? This mainly comes from one hormone: insulin.

Fat Loss 101

To lose fat you must first send signals to the fat cells. These signals are known as “hormones”. They are simply chemical messengers in the body that will send signals from one cell to another to get a certain action or response. All these chemicals are secreted by various organs/glands in the body, each with it’s own set of instructions to send out.

Once secreted, the hormones go through the blood to their target cells, those that they were made to communicate with. These cells have receptors, that allow the cell to respond/react to a certain hormone and it’s specific instructions.

The hormones involved with releasing fat are also tied in with blood sugar management. If blood sugar becomes low, the body needs to go get stored fat for fuel. However when blood sugar goes too high, it need to remove that excess sugar and store it somewhere, mostly in fat cells (this is how insulin is used).

So the simple rule is if you are eating foods that quickly break down and cause high blood sugar issues, your body will release more insulin (which is primarily a fat-storing hormone). When blood sugar

30 Day Transform 12

is high, the body has no reason for stored fats and will shut down those fat releasing hormones.

The name of the game in weight loss (and even health, since chronic high insulin is tied to many disease risks) is all about keeping control of your blood sugar and insulin responses through your food choices. Remember this!

An insulin surge will eventually cause our blood sugar levels to plummet, leaving us more hungry and tired. Then the viscous cycle continues as you crave more sugar-based foods to bring your blood sugar back up.

You've seen it all day long with people addicted to sodas and coffee just to get through a work day. We live in a world that survives on "energy drinks" and our long-term health and metabolism is paying for it.

It is this environment of chronically elevated insulin levels from high blood sugar spikes that could just be largest root cause of obesity and most all modern diseases (like cancer, heart disease, and more)! This environment is created by the choices we make in terms of what we eat and drink!

30 Day Transform 13

The ongoing battle for energy with sugary drinks will only lead you down a rollercoaster path to ill-health

Our hormones are now out of control because our body is reacting to signals from food it was never meant to eat, along with the sheer volume of food we now have access to.

Sugar Is NOT Your FriendSugar is seen everywhere in our drinks and foods, but is it really the "friend" we think it is? Not really. Excess sugar may just decrease your overall health and make you age quicker. How's that for a friend?

Aging is just a fancy word for the body breaking down quicker than it can repair itself, as that is what happens when we get older. Aging is also accelerated by degenerative diseases such as diabetes, osteoporosis, heart disease and cancers.

We are all going to get older, but it doesn't mean that we have to "age" quicker. Let's see what else sugar may lead to:

• Increased fat storing and obesity• Increased inflammation (joint pain and heart diseases)• Deficiencies in essential minerals/vitamins (sugar is an anti-nutrient)• Destroying the "good" bacteria and feeding the "bad" bacteria in your

gut, causing a serious bacteria imbalance which affects your health and your digestion

• Increased risks of diabetes, heart disease, osteoporosis, autoimmune disorders, arthritis, Alzheimer's, MS, Stroke, various cancers and other diseases.

Does this sound like something you want or need? Remember one thing when you are about to eat something loaded with sugar...just tell yourself: “I don't want to burn fat for the next 3-4 hours”. That is exactly what you are telling your body on a hormonal level!

Vitamin And Mineral DeficienciesVitamins and minerals are essential to optimal health and metabolic function. If there are deficiencies in certain vitamins or minerals this could

30 Day Transform 14

compromise our overall health and fat burning efficiency.

These essential nutrients are involved in everything from bone formation/density and carrying oxygen to cells to hormonal levels and various enzyme functions. Things like Vitamin B6, Magnesium, and Zinc and many others could be vital to making our fat-burning environment efficient.

Not only that but antioxidants (like Vitamins C & E) will help combat damage from free radicals in the body for optimal cell function. Healthy essential fatty acids (like the omega-3s found in fish) will increase cell membrane function and keep inflammation in check.

When it comes to nutrients, it is how much you actually absorb that matters. We can get the maximum amount of vitamin and mineral absorption from real whole foods, not processed ones. Taking a multivitamin daily is also not going to replace healthy foods, as you are probably just peeing out (not absorbing) most of it anyways.

30 Day Transform 15

Are you taking more pills to make up for lack of real nutrients found only in real foods? It is not the same.

Chapter 3

Metabolic Health

Be Kind To Your LiverThe liver is one of the most important organs in the body. It is constantly cleansing your blood, maintaining your blood sugar levels, digesting fats, proteins, and carbohydrates and producing bile and other enzymes, amongst many other functions like storing vitamins, minerals, and glycogen.

The liver is also a key fat-burning organ. However, if overwhelmed, it will start to malfunction with impaired enzyme production (keys for thyroid function, protein utilization and fat burning), bile development and maintaining hormonal balances (like estrogen and testosterone).

Fructose And Metabolic DysfunctionAll fructose must be metabolized/broken down by the liver. While there is

30 Day Transform 16

Want to keep your fat burning metabolism going strong? Then make sure you are not messing up your key

organs involved!

fructose in natural foods such as fruits, the amounts are very low and the liver can handle it.

But now add in a “fructose” overload environment from processed carb sources (high-fructose corn syrup and even sugar) and your liver will get overworked and build up deposits of fat. That doesn't mean that sugar is okay while high-fructose corn syrup isn't. Regular sugar is sucrose which when broken down becomes equal parts glucose and fructose, nearly identical to the breakdown of high-fructose corn syrup.

It is this buildup of fat in the liver (also termed “Non-Alcoholic Fatty Liver”) that is going to increase insulin resistance and all the issues that come from that like obesity and increased risk of illness and disease.

“The alarming increase in fructose consumption may be an important contributor to the epidemic of obesity and insulin resistant diabetes in both pediatric and adult populations. For thousands of years, the human diet contained a relatively small amount of naturally occurring fructose from fruits and other complex foods. Adaptation of humans to a high glucose/low fructose diet has meant that hepatic carbohydrate metabolism is designed to actively metabolize glucose with a limited capacity for metabolizing a small daily intake of fructose. The increasing application of high fructose sweeteners over the past few decades has resulted in a considerable rise in the dietary intake of fructose. A high flux of fructose to the liver, the main organ capable of metabolizing this simple carbohydrate, disturbs normal hepatic carbohydrate metabolism leading to two major consequences; perturbations in glucose metabolism and glucose uptake pathways, and a significantly enhanced rate of de novo lipogenesis and TG synthesis, driven by the high flux of glycerol and acyl portions of TG molecules coming from fructose catabolism.”

30 Day Transform 17

Source: Fructose, insulin resistance, and metabolic dyslipidemiaHeather Basciano , Lisa Federico and Khosrow Adeli Clinical Biochemistry Division, Department of Laboratory Medicine and Pathobiology, Hospital for Sick Children, University of Toronto, Toronto, Ontario, Canada

Where Did We Go Wrong?So it must be the carbs, right? Well, no. There are many healthy civilizations that live on a high carb intake and still have no obesity or insulin resistance issues.

30 Day Transform 18

We have radically increased our carb intake in the last several decades, and mostly from processed sources of sugar and grains! Source: FAO online

But it is important to know what kind of carbs they are eating too. It appears that in a normal healthy (not already compromised) individual, the percentage of carbohydrates doesn't matter much when they come from unprocessed natural sources. Having endless fruits, vegetables, tubers/sweet potatoes and even a little rice allow for a healthy and lean body, while also keeping calories in check.

However, in all our advances in the last hundred or so years to become modernized, we have also exposed ourselves to high levels of unnatural carb sources.

These bring increases in sugar (sucrose) and other sweeteners such as high-fructose corn syrup found in our breads, cereals, baked goods, sauces/condiments and many other pre-packaged convenience foods. What then follows is an overloaded, fatty liver that will lead to increasing insulin resistance, diseases, inflammation, and obesity.

Stress/Chemical Overload From Other PlacesWe are also putting much stress on our liver from other “man made” sources especially from the rancid hydrogenated oils and excessive levels of polyunsatured fats (as seen in vegetable oils, fried foods, and baked goods).

There is also ongoing stress we put on it from other toxic substances such as artificial sweeteners, miscellaneous chemicals in processed foods/containers/our environment, caffeine (from coffee, energy drinks, and sodas), alcohol, and even medications.

Time To Do Some CleanupIf you want to be a good fat burning machine, then you better have good uncompromised fat burning organs involved. Once you start to overload your organs, then all things can start to go in the wrong direction.

Take care of your liver...You only have one.

30 Day Transform 19

Chapter 4

The Source Matters

Not All Meat Is The SameThink of your food this way, it is only as good as the way the source was raised/fed.

Do you know how they fatten up livestock quickly? Feed them grains. Do you know it also makes for a sicker animal, which now requires more medications?

Is that the way animals like cows are supposed to be fed in their natural state? No way! They are meant to eat grass, rather than grains. Eating grass as nature intended makes for a healthier animal, and a healthy animal will also give healthier meat/milk/eggs.

But A Steak Is A Steak...Right?Not when you compare the quality of the meat provided based on how the animal was raised. For example let's take beef from a typical grain-fed

30 Day Transform 20

Hey buddy, do you have any idea how I eat and live?

animal and compare that to the beef from a “grass-fed” animal. When you do that you will see that the grass-fed meat typically is:

• Much lower total fat (leaner)• Higher in fat soluble vitamins/anti-oxidants such as Vitamin E and

Beta-Carotene.• Higher in Anti-inflammtory omega-3s and lower in pro-inflamatory

Omega-6s• Higher in the healthy fat CLA (a cancer fighter)• Higher in the minerals calcium, magnesium and potassium

So why would you settle for grain-fed meat that is higher in fat, lower in all vitamins/anti-oxidants, higher in pro-inflammatory omega-6s, lower in anti-inflammatory omega-3s, and comes from a sick fat animal?

Is it really any wonder why people are taking so many vitamins, pills, and medications to make up for poor food choices in the first place? It's your

30 Day Transform 21

grass-fed has higher amounts of vitamins, minerals, essential fats and less imbalances of omega-3:6 ratios. Graph source: "Dietary

supplementation of vitamin E to cattle to improve shelf life and case life of beef for domestic and international markets." G.C. Smith; and

Eatwild.com

choice, pay for quality food now...or pay for it later with your health.

Health Starts (Or Ends) In The Gut

Our "gut" (the digestive system) is probably the most overlooked and overworked part of our body with all the responsibilities it has. It is even called the “second brain” by some. A living environment of nerve endings, carefully balanced bacteria, and tightly woven cells that are responsible for digesting food and absorbing its nutrients to be used throughout the body. Without it, we can’t supply the body with what it needs to build and repair at the cellular level, which is the key to health and staying alive!

So what can go wrong? A lot! First our nicely balanced bacteria environment can be disrupted. A bacterial imbalance, along with other factors such as food allergens, toxins, and chemicals can lead to the gut getting inflamed and not working properly (plus increasing the potential for autoimmune diseases).

Some of the signs that you could be experiencing gut issues can include: fatigue, bloating, headaches, skin rashes, muscle pain/cramps, joint pain, abdominal pain, heartburn, mood swings, food allergies, depression, bloating, and anxiety. If left untreated a toxic or leaky gut can lead to much more serious conditions (autoimmune especially) down the road.

Some usual culprits can include: alcohol, stress, prescription medicines, NSAIDS (aspirin), antacids, steroids, antibiotics (kills off all bacteria in the gut, good and bad), poor diet (sugar feeds bad bacteria growth, lack of essential fatty acids and nutrients for good bacteria growth), excess grains (gluten intolerance and inflammation), allergens (wheat and dairy being the top two), and parasites (how clean is your food?).

30 Day Transform 22

So the saying is true...all health begins (or ends) in the gut, which is determined by what you eat and drink and how the gut reacts to it.

30 Day Transform 23

Chapter 5

The One Simple Rule

How Were We Meant to Eat?There are plenty of examples of past and modern day civilizations of people who have had great health and longevity for generations.

They have strong bones, little to no incidences of degenerative diseases that are ever increasing today (like diabetes, cancer, and heart disease), no mental issues with aging (Alzheimer’s, ADD, Autism) and live long and functional lives. Even the elders are still physically active and sharp as a tack mentally.

What do all those civilizations with good health have in common? They still follow their own ways of eating that have been passed down by their ancestors. The still the same kinds of preparation, cooking and foods found in their own natural environment, rather than being made by some food manufacturing company.

30 Day Transform 24

You can leave behind all hundreds of diet books out there with their complicated and contradictory

plans...once you just understand the one simple rule you really need.

In the United States and most Western countries, diet-related chronic diseases represent the single largest cause of morbidity and mortality. These diseases are epidemic in contemporary Westernized populations and typically afflict 50–65% of the adult population, yet they are rare or nonexistent in hunter-gatherers and other less Westernized people. Although both scientists and lay people alike may frequently identify a single dietary element as the cause of chronic disease (eg, saturated fat causes heart disease and salt causes high blood pressure), evidence gleaned over the past 3 decades now indicates that virtually all so-called diseases of civilization have multifactorial dietary elements that underlie their etiology, along with other environmental agents and genetic susceptibility.

Coronary heart disease, for instance, does not arise simply from excessive saturated fat in the diet but rather from a complex interaction of multiple nutritional factors directly linked to the excessive consumption of novel Neolithic and Industrial era foods (dairy products, cereals, refined cereals, refined sugars, refined vegetable oils, fatty meats, salt, and combinations of these foods).

These foods, in turn, adversely influence proximate nutritional factors, which universally underlie or exacerbate virtually all chronic diseases of civilization: 1) glycemic load, 2) fatty acid composition, 3) macronutrient composition, 4) micronutrient density, 5) acid-base balance, 6) sodium-potassium ratio, and 7) fiber content. However, the ultimate factor underlying diseases of civilization is the collision of our ancient genome with the new conditions of life in affluent nations, including the nutritional qualities of recently introduced foods.

Source: “Origins and evolution of the Western diet: health implications for the 21st century” (by Loren Cordain, S Boyd Eaton, Anthony Sebastian, Neil Mann, et al)

30 Day Transform 25

The #1 (And Only) Nutrition Rule You Need To RememberWhat if I told you that you could possibly live longer and healthier, while feeling and looking better than you do now with one very simple guideline? Both Michael Pollan and Jack LaLanne have quotes that I think perfectly sum up what to eat:

"Don't eat anything your grandmother wouldn't recognize as food."Michael Pollan (author of "The Omnivore's Dilemma")

"If man made it, don't eat it."Jack LaLanne (fitness icon and still going at age 95)

and we like to sum it up in three simple words:"Eat Real Food!"

Let’s keep it simple: Eat real foods, preferably in their most natural state. I think it’s pretty easy to figure out what is “food” and what isn’t. A few things to remember:

• Real Food grows and dies . It isn’t created.

30 Day Transform 26

Cooking at home is the lost art form that we need to bring back and enjoy with friends and family (especially

the younger generation)

• Real Food rots, wilts, and becomes generally unappetizing, typically rather quickly.

• Real Food doesn’t need an ingredient label (and probably isn’t in a package either).

• Real Food doesn’t have celebrity endorsements.• Real Food doesn’t make health claims.• If it came from a plant, eat it; if it was made in a plant, don't. • Avoid foods you see advertised on television• Real Food does not come through the window of your car• Eat Real Foods , not nutrients

(If you want even more fun Real Food rules to read, we suggest you pick up a copy of Michael Pollan's easy to read book “Food Rules”)

Keep in mind, there is no such thing as “Junk Food”, there is just “Junk” and then there is “Food”. It's your choice what you put in your body.

Lessons From The PastYour grandparents knew this rule. Your great-grandparents knew it too. They ate real meat, vegetables, fruits, nuts, fresh milk (not the milk you find today), butter and eggs. They cooked at home, didn't eat take-out or fast-food regularly and didn't eat from 24-hour quickie-marts or gas stations. They knew how to use fresh ingredients and cooked slow over a stove, rather than in a microwave.

The fats they used were stable and non-toxic. There was no overload of chemical additives to the foods. They didn't need artificial flavoring and coloring.

The meat came from animals that were raised how they were meant to be raised (like cows eating grass and roaming pastures). Heck they wouldn't even recognize the majority of the so called "foods" sitting on shelves that you will find in most all grocery stores. Grocery stores from long ago didn't have 30 aisles of boxed or canned food, if you want to call it that.

30 Day Transform 27

The Benefits Of Real FoodsWhile the standard modern diet is loaded with sugar, rancid fats and other chemicals that are detrimental to your health, filling your kitchen with real foods is supportive of health.

Check out some of the benefits of Real Food:• More natural antioxidants to help fight off age-increasing free radicals

and oxidative damage.

• Optimal balance of the essential fatty acids Omega-3 and Omega-6 to help fight off inflammation and protect the heart.

• Naturally occurring stable fats for optimal cell health, regeneration, and protection.

• More natural vitamins and minerals, in their most absorptive and balanced state (like potassium and sodium naturally balanced, which manages blood pressure).

• Fewer anti-nutrients that deplete vitamins & minerals from our body.

• Fewer unstable and destructive fats that promote oxidative damage at the cellular level, especially in the arteries, which can lead to a build up of plaque and arterial blockage.

• Fewer chemicals and additives that not only promote cellular destruction but also overload important organs such as the liver that have to deal with them (and the liver is a vital organ especially for fat burning!).

• A healthier gut for the bacteria that fight off infections and digest your food to help you absorb more nutrients.

• And a body that is primed for optimal working condition at every cellular level (including the brain!).

30 Day Transform 28

• An eating plan that will not have you worrying about counting calories and portion sizes!

So instead of heading down a possible road of aging and suffering from “man-made” diseases, why not just age naturally and healthfully by following the simple rule of just eating “real foods”?

Changes Can Happen Fast (For The Better)

In a society that wants quick results on everything, there is good news. A recent study done on short term changes to a diet to more “real foods” shows what can happen:

Background:The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases—'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a Paleolithic type diet) confers health benefits.

Methods: We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a Paleolithic type diet.

Conclusions: Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.”

Source:Metabolic and physiologic improvements from consuming a Paleolithic, hunter-gatherer type diet; L A Frassetto, et al; European Journal of Clinical Nutrition advance online publication, 11 Feb 2009

30 Day Transform 29

Chapter 6

Cooking Healthy

The Stability Of Fats Is Important If you are eating or cooking with fats that are very unstable, then you are going to create a more destructive environment internally. Many fats can become destructive when exposed to heat, light and oxygen.

So what, you may ask? Well your cell membranes are made up of the fats you eat. So if you eat unstable fats, you will have weaker cell structures. This can lead to cell corruption and destruction. These unstable fats also increase the free-radical production, creating more attackers on your cells.

Cooking With Good Fats (And Avoiding The Toxic Ones)There are quite a few types of fat that have sustained humans throughout the ages. Until about 100 or so years ago, vegetable oils from corn, soybean, and canola were NOT among them. Since the dawn of

30 Day Transform 30

What you eat and cook with are the building blocks for your cells and body. Do you want a strong stable one or

one that easily falls apart and gets damaged?

civilization, people have been rendering lard, tallow, and schmaltz from animals, including pigs, cows, chickens, geese, and ducks.

Butter has been used as long as humans have been milking cows (approximately 5,000 years). People living in tropical regions have used coconut and palm fruit for their highly saturated fats for ages.

So we're told to eat lots of “healthy” vegetable oils, made up of lots of “healthy” poly-unsaturated fats (PUFAs). These vegetable oils react with heat, light, and oxygen as free radicals break down the PUFAs into rancid fats capable of attacking your body at the cellular level. Even if not heated, these fats are easily oxidized in the body and cause much damage within. High levels of polyunsaturated fats can actually compromise your immune system, overstress your liver and lead to more inflammation and scarring in your arteries.

Fat Is Not the Enemy You Think It Is

A few decades ago, people decided saturated fats (especially from meat), the same fats humans have eaten for eons, were bad. And the food industry pounced, introducing highly processed vegetable fats that had the same cooking properties as the healthy saturated fats people had been using. But was that really the truth or did we just create a new monster?

"Actually, we know one of the mechanisms whereby colon cancer is initiated, and it does not involve meat per se. Colon cancer occurs when high levels of dietary vegetable oils and hydrogenated fats, along with certain carcinogens, are acted on by certain enzymes in the cells lining the colon, leading to tumor formation. This explains the fact that in industrialized countries, where there are many carcinogens in the diet and where consumption of vegetable oils and carcinogens is high, some studies have correlated meat-eating with

30 Day Transform 31

colon cancer; but in traditional societies, where vegetable oils are absent and the food is free of additives, meat-eating is not associated with cancer."

"The most likely causes of increased heart disease in America are the other changes in our diets-huge increases in consumption of refined carbohydrates and vegetable oils, particularly hydrogenated vegetable oils; and the decline in nutrient levels in our food, particularly minerals and fat soluble vitamins-vitamins found only in animal fats."

Source: "It's the Beef"; by Sally Fallon and Mary G. Enig, PhD; Weston A Price foundation online (www.westonaprice.org):

The bottom line is this: the more “saturated” a fat is, the more stable it is. Saturated fats are very stable, Monounsaturated fatty acids (MUFAs) are still pretty stable, and Polyunsaturated fatty acids (PUFAs) are the most unstable of the lot!

30 Day Transform 32

Over the last 100 years we use less butter and more margarine...and our health is rapidly declining.

Coincidence? I think not.

So ditch all sources of the PUFAs (such as margarine, vegetable oils, processed foods) and get back to eating & cooking with natural healthy fats found in real butter (from grass-fed cows ideally), meat & eggs (grass-fed ideally), coconut oil, and even stable MUFAs like extra-virgin olive oil and avocados. (Note: MUFAs should not be heated to high heat due to the unsaturated bond, although it is more stable than PUFAs.)

Link Alert>> If you want even more detail on more healthy cooking oils/fat options, click here to read the book.

How To Shop For Real FoodsYou've heard it before: "stick to the perimeter of the grocery store". That rule definitely applies with only a very few exceptions. On the perimeter of the store, you find meat, eggs, fruits, and vegetables.

In the center aisles, 98% of what you find are highly processed, sugary, salty foods made of the Big Three: corn, wheat, and soy. The only exceptions that I can think of are olives, bagged or bulk raw nuts, the various healthy oils (coconut and olive), and the vinegars (like balsamic, rice, and apple cider).

To make things easier, we have put together a quick and easy shopping list in the back of this ebook (see Appendix B) for you to print off and keep with you.

Tools For The Healthy Kitchen

Knives – The most important tools in your kitchen. Skip the boxed sets and just buy a good (~$50) chef's knife and a good ($15-20) paring knife. Keep them sharp by honing regularly.

Pots and Pans - A cheap stainless steel set will work just fine. Avoid using non-stick teflon based and aluminum especially when cooking

30 Day Transform 33

more acidic foods (that could leach chemicals from the pots and pans).

Cast Iron Skillet - This is the go-to cooking vessel. For $15, you can get a 12" cast iron skillet that you can pass down to your grand kids, assuming you take care of it. These things will last!

Crock Pot - This is not really essential, but it makes it easy to have a hot delicious meal waiting when you get home. 10 minutes of prep in the morning with throwing in meat, vegetables, spices, and perhaps a little liquid of some sort. Then set on low and 6-8 hours later you'll walk in to the amazing smell of dinner already ready to eat for the whole family.

Steamer - A steamer is quite handy for cooking your vegetables (especially frozen) in about 10-15 minutes. Steaming is also the best way to cook your vegetables to maintain their high levels of vitamins and minerals.

Glass Containers - Ideal for reheating and storage. Avoid excess use of plastic containers that may break down and leach chemicals into your food/drink.

Things to Avoid: Cooking/storing foods in plastic containers (especially acidic foods), overuse of microwaves (ideally use for reheat or defrost only, not cooking).

Where To Shop For Real FoodsBut there are other places that you can shop that typically provide fresher and healthier foods. For instance, find your local farmer's market every Saturday (or whatever day of the week it falls on) to stock up on your weekly produce and grab whatever meats the local farmers have on sale.

30 Day Transform 34

Also since the local market produce is usually all from within a few hours of your city, it is fresher and less contaminated with preservative chemicals than what you'll find on the grocery store shelves, which was shipped in from around the world.

Use Nature's Flavors...And Be Healthier Too!

Maybe doctors should hand out spice racks instead of medicines. There are lots of natural herbs/spices out there that not only taste great but provide real health benefits. Unleash your own inner chef and mix up your own creations when you cook for the most natural flavors!

Herb/Spice BenefitGinger anti-inflammatoryBasil anti-fungal/antioxidant

Cilantro heavy metal detoxifyerGarlic anti-bacterial/fungal

Parsley blood purifierTurmeric anti-inflammatory

Cinnamon anti-fungal/blood sugar regulatorCayenne anti-inflammatory/blood circulationOregano anti-bacterial/fungal

You'll find an ever-changing selection of seasonal foods and discover vegetables that you've never eaten before. This is your chance to branch out. The farmers are always more than willing to help you figure out how to cook things if you're unsure...so get out, ask around and talk to people!

30 Day Transform 35

You can also use sites like Eat Wild (www.eatwild.com) and Local Harvest (www.localharvest.org) to help find farmer's markets and local farmers.

Another good idea is to look for wholesale buying clubs (or CSAs) in your area that use the power of "buying in bulk" to reduce the prices of foods that support your health. You can find local sources of meats, eggs, and other real foods from the best sources possible (and get the most return on quality).

30 Day Transform 36

Chapter 7

Transform Yourself in 30 Days

Remember this challenge is about taking the steps needed to get you where you want to be. So from this point on your commitment and action is required, and the excuses are left behind.

So lets get started!

The Basic RulesHere are the basic rules for the next 30 days, which we will also explain in more detail as we go.

• Eliminate all added sugars, processed foods, breads/cereals, wheat/gluten

• Limit use of dairy and non-wheat/gluten grains (like rice and corn)• Prepare, cook and eat your own “real food”• Move/exercise for at least 30 min a day• 1x/week take a short break and drink water (lemon optional)

30 Day Transform 37

Are you ready to become the strong and healthy man you know is inside of you?

Time To Do Some EliminationWe need to do a little elimination and detox. We want to eliminate the things that have crept into our lives little by little and can be a strain to our total health (allergens, toxins, stressors). Once we eliminate them, then we can start to allow the body to catch up on some much needed internal repair, healing and rebuilding.

This is not some Hollywood detox quick weight loss scam. This is about getting your body back into good health. After all, if you want to burn fat more efficiently, then you are best to focus on having a healthy metabolism, including all the organs and hormones involved.

You need to eliminate the reasons that the body wants to keep fat around, which could be anything from excessive storage of toxins, to hormonal imbalances and mixed signals. Eating “real food” is the biggest step to allow your body to get back to a natural state of balance.

Just Say No To:• No sugars (yes even artificial sweeteners) • No processed foods (including canned items, frozen dinners or

anything that is not in its most natural state – read the label ingredients as it should not have any additives/additional chemicals)

• No pasta, breads, cereals, crackers, baked goods, muffins, bagels or anything with wheat (even some sauces have it).

• No cheap/processed meats like fast food burgers, hot dogs, or deli meats

• No fried foods unless you do it yourself in healthy fats, not veg oil

• No pre-made sauces or salad dressings . Make your own from scratch and flavor with herbs and spices.

• No vegetable oils – ditch the margarine and any vegetable oils

30 Day Transform 38

for cooking • No soda, diet soda, fruit drinks . We both know you need to

drink more water (flavor with fresh lemon).

What do we say Yes to? Well the simple answer is: “Real Food”, especially food found in its most natural, unprocessed state, like meats from grass-fed animals and real fruits (not dried or juiced).

Limit Your Use OfHere are some other items that we would like you to briefly eliminate or cut back on for reasons that they are still possible stressors/allergens to the body. You can also choose to eliminate 100% for 30 days to see how you feel, if you are up for that challenge!

• No coffee/caffeine for the 1 st week (I can hear you cursing at me from here, but I know you can prove to yourself that you can do it for a week). After the first week, limit to 1 cup a day and before 11am (or not at all if you don't feel you need it!). You may also switch to tea (white, green, black, herbal) later in the day.

• Reduce your use of diary , a potential allergen (even if you don't think it is). Cut back on cheese, yogurt, and milk. Have it at no more than one meal per day. Focus on quality first and foods in their original state: whole milk rather than skim, real cheese from a grass-fed animal rather than processed grain-fed, plain yogurt or kefir that you flavor yourself with fresh fruits.

• Alcohol, beer, wine to 2-3 drinks (normal serving sizes) a week . Note that a 40 oz mug of draft beer does not count as 1 drink.

30 Day Transform 39

Once A Week Eat Whatever You EnjoyNothing is really off limits, and you should enjoy a meal or dessert of choice...but this is not a pass to pig out more than normal (you will not lose weight that way).

Enjoy what you want so there is no feeling of deprivation, but listen to how your body responds when it is in a clearer state. You may find that your old cravings for junk go away and you have new ones for healthier options!

Plan To Cook More At HomeAs Michael Pollan says “it is not food if it comes through your car window”. The only way you are going to really be in control of the quality of your food is if you shop for it, prepare it, and cook it yourself. Only then do you know everything that went into it.

Cooking is an art form that should be enjoyed, not avoided. Make it a group effort with your family and teach others about the value of appreciating and making real food. Those are lessons that can last a lifetime!

30 Day Transform 40

Stop the mindless snacking especially in front of things that distract us (like the TV).

Ditch The Snacking Mentality, Just Eat InsteadWhen you are hungry, eat a real meal. You don't need to be snacking all day. You're usually snacking just because you're bored. There is NO metabolic advantage to multiple meals for burning fat. (Sorry...there is zero scientific proof, see the info on using intermittent fasts for details).

Everything you eat and drink counts. It all adds up. All those hours of mindless snacking, which is usually sugar and fat-loaded junk, are adding up on your waistline (and your kids' too!).

So shut off the TV, go out and do other stuff with your mind and body. Then eat real sit-down meals when you are truly hungry, not bored.

Rotate Your FoodsNo, I don’t mean that you put all your meals on a “lazy susan” and spin them at dinner (I know someone has this joke ready, so I beat you to the punch).

By rotation we mean that you should alternate what you eat each day including different kinds of meats, vegetables, fruits, and healthy fats. What it also means in the case of foods we are trying to limit is to make sure you are not eating the same kinds day after day.

The benefits to eating with a rotational plan can include:• Reduce any possible allergic responses and allow your gut time off to

heal. Remember, all health begins or ends in the gut.• Allow more variety in your eating, including the amounts and types of

vitamins and minerals.

I mean honestly if you want to eat chicken and veggies every meal on every day, then that is your call. I would get tired of that. But once you start adding in the more allergenic foods especially wheat/gluten and dairy, then you can start having compounding issues over time.

30 Day Transform 41

Be Active For 30 Minutes Every DayThe body likes movement, and your muscles are where you burn fat. So like the saying goes, use it or lose it!

Getting in the habit of being active is one of the most vital steps to helping maintain muscle, functionality, reduce injuries, lower stress and yes even help you burn more fat.

What kind is the best? That depends on your ability, but I say generally find an activity you enjoy and just go do it (walking, hiking, playing tennis, riding a bike, playing Frisbee with your kids). If you enjoy it, you will keep it up and consistency is key!

Adding in some resistance training 2-3 times per week is also going to help you keep all that fat-burning muscle around and elevate your resting energy expenditure since your body will need to repair and build muscle.

Link Alert>> If you want some recommended ways to do workouts at home with your own bodyweight/bands, then click here to see what we recommend.

30 Day Transform 42

Riding a mountain bike is just one of the many fun ways I like to stay active!

Once A Week Take A Break And Drink Water Basically, this is a “brief” half-day fast that you are going to try to do once a week. You can take the fast as long as you like on that day starting in the morning when you wake up and not eating till lunch, mid-afternoon or dinner time. Drink mostly water or tea.

Disclaimer: Brief intermittent fasting is meant for healthy adult individuals. If you have or do currently experience any disease symptoms, medical conditions, are on medications, mental/emotional disorders, or past eating disorders…make sure you are doing everything under the guidance of a professional physician. Use at your own risk.

What are the advantages to this you may ask? Well, fasting allows the body to do some cleanup internally, particularly in the gut. The body can also use enzymes normally reserved for digestive purposes in other parts of the body for repair.

Also it is a mental exercise in which you can really learn the difference between false and true hunger. You are not going to starve in one day. It's simply ot possible. It is not going to slow down your metabolism either. It will give you an appreciation of listening to your body and eating better foods (and may even help your body become a better fat burning machine).

Link Alert>> If you want more details into the benefits of using intermittent fasting (also known as “IF”) for health and weight loss, then click here.

30 Day Transform 43

Chapter 8

Frequently Asked Questions

Q: What is the purpose of the 30 days?A: To eliminate the biggest stressors, sugars, allergens and chemicals that we are exposed to that are causing havoc on the inside. Then we let our body heal with real foods, help organs start working optimally, get hormones get back under control, turn around blood sugar/energy imbalances, and take back full control of our health.

Q: Is this a weight loss diet plan?A: Not primarily, it is first a lifestyle mindset transformation that can (and usually does) lead to weight loss as well! I could have you losing weight on snickers and McDonalds burgers with calorie restriction, but what good is looking skinnier if your internal health doesn't match as well? Plus that will only set you up for a rebound weight gain (like most crash diets do). The goal here is a lasting change, not quick fix.

30 Day Transform 44

Here are some of the more frequently asked questions we have had in doing past challenges like this

Q: Is this a Paleo food challenge?A: No, this is a “real food” challenge. While Paleo-like eating shares many of the same characteristics, we also empower you to know how to use more modern food choices such as dairy and rice. We encourage meat eaters and vegetarians alike to join in and find what works for them.

Q: Is this a Low-Carb plan?A: There are no set %s of carbs/proteins/fats to follow here (that is just for the complicated diets who want to sell you stuff like bars and pre-made meals). Eating real foods can vary and you can adjust as your energy needs require. How many carbs you eat is up to you, as long as they are all “real foods”.

Q: What is wrong with “whole grains”? Aren't they supposed to be healthy?A: Wheat (and variants of wheat like rye and barley) contain a protein called “gluten,” which is a gut irritant for many people. Further, wheat contains lectins that can push your body towards leptin resistance, which promotes obesity. The only way to know is to remove wheat completely and see how you feel.

Non-gluten grains like rice, corn, and quinoa are better options with fewer anti-nutrients, though they should still be used in moderation and should be soaked or sprouted prior to consumption. Read this book for more information on why whole grains aren't so super healthy.

Q: Why should I eat less dairy?A: Dairy is a possibly allergen for lots of people, even those that aren't aware of it (especially if you have breathing/asthma issues). Quality should be your focus, opting for less processed options like whole milk (or even raw milk and cheese). Skim milk and reduced fat milks are a no-no as they are highly processed food products (and promote more insulin responses).

30 Day Transform 45

Fermented milk products like kefir and yogurt are great sources of probiotics that will help heal your gut. We recommend removing dairy as much as possible (100% if you can for at least the first 2 weeks) to see how you feel when you slowly reintroduce it.

Q: What about beans? A: Beans are okay, if properly prepared by long soaking first. Lentils have the highest levels of protein, with kidney and black beans close behind. Darker beans, like black beans, have more antioxidants (red and kidney right behind).

Q: What about Soy (products)?There's lots of controversy around soy. It is not a particularly healthy food as most people eat it (remember that we want to avoid all types of processed foods, which many modern soy based products are).

Soy as used by many cultures is fermented to eliminate many of the potential anti-nutrients (especially phytates). If you eat soy, do so in moderation and go for the fermented versions such as miso, tempeh, natto and tamari. Avoid all other processed versions.

Q: What about eating out as I am busy with running around /travel?A: Yes there are still ways that you can aim for “real foods” and the best quality when out. This includes getting grilled meats (not fried), salads, vegetable sides (French fries don't count!), and not having the bread at the table. Most of all, remember that you are in control 100% and probably can get whatever you want at most restaurants, so make up your own meal!

Q: What should I snack on during the day?A: Remember that we already talked about losing the “snacking” mentality as it is usually mindless and not really hunger-based. For some reason, if you do feel you need something, nuts make an easy item. Watch out

30 Day Transform 46

though as with nuts the calories quickly pile up, which will hinder weight loss if you eat too many.

Q: How about canned foods?A: Look for any canned items that do not have additional salt and no other preservatives (look at label again). Meats like fish/sardines are packed into cans and healthy. Aim for those that are water or olive oil based (not canola or soy).

Q: Do I really have to give up my coffee for the 1st week?A: Yes, because we both know you will survive. Many have actually gone on without it from that point on! Give your liver a break from the stress of caffeine for a week, it will be happy.

Q: What about protein powders?A: Eating real food is the 1 st priority . Most protein powders are also loaded with sweeteners and other chemicals. If for some reason you think you are not going to eat enough during the day, then it is your choice. But also, you probably don't need as much as you think you do (Read this book to discover the truth on how much protein you really need).

Q: What about other supplements? Vitamins? A: You can take a multi-vitamin if you like to cover your bases, but you should be aiming for all your vitamins/minerals to come from real foods.

Q: Won't fasting for any time slow down my metabolism?A: No, it won't. What we are discussing is “intermittent fasting” which still has you eating each day. Only longer periods of fasting (days/weeks) will have a more detrimental effect on your metabolism (after 72 hours in some studies). If you want all the details on IF, then pick up this book.

30 Day Transform 47

Chapter 9

Success One Day at a Time

Each Journey Begins With A Step...And Then AnotherNow that we have our 30 day plan, know what we need to do and have the confidence it will work out...we have to actually take action!

Don't expect just sitting around dreaming about being skinny or rich will make it happen. Most dream of these things, but sadly a small percentage actually take the action needed to get there.

Say you want to finish a 10k race. You can finish easily, but not without taking one step after another. Individual time frames may vary but you can finish. Only those that quit and give up never get to the finish line.

There Is No More FailureGuess what, setbacks may happen. Things are not always going to work

30 Day Transform 48

The path to true lasting health and fitness is always found in the simple daily journey, not some quick fix

approach. Enjoy each step along the way!

as planned. The best part, that is ok! Stop keeping score, and just keep trying. You are the only one defining success and failure, so make your own definitions.

“I have not failed 10000 times. I have not failed once. I havesucceeded in proving that those 10000 ways will not work. When I have eliminated the ways that will not work, I will find the way that will work.” - Thomas Edison on the invention of the light bulb

You Don't Have To Be Perfect To See ResultsWe are not asking for perfection here, just for you to do your best as much as you can. And if you "fall off the wagon", who cares? Just get right back to eating healthy and forget about the past! Don't go into a downward spiral of out-of-control eating for days and weeks like most that fall off a "diet" and do more damage than good.

The best part is that once you see how good you feel while eating whole good foods and how bad you feel when you eat processed foods, you'll find that you will want to naturally stay away from the processed stuff.

Your body will get naturally in tune and will let you know when it doesn't want something. When you eat for health, and listen to your body, the answers come loud and clear. You will actually begin to crave the flavors found in real foods, herbs, and spices, and not the chemically processed imitation foods.

Excuses No Longer Exist In Your WorldExcuses are for people who don’t have control of their mental attitude. We are no longer those people because we choose not to be.

Whatever has happened or whatever the present circumstances are, accept that they are what they are and just move on with your plan of

30 Day Transform 49

action. No need to blame or make excuses, only what you do next matters.

Don't Worry About The Time FrameIt may not happen quick or overnight, but if you keep at it at some point it will happen. Don't be the person trying to score a touchdown only to give up on the 5 yard line because it took too long to go down the field.

Success rarely happens on the time frame we all want it to (especially since we all want it ASAP), but it will happen to those that stick with it.

One Day At A TimeWe have our vision, know what needs to be done and are taking action one day at a time. You can't live a whole week in the present moment. It's not possible. So stop looking days, weeks, months down the road and worrying or getting all worked up about something that is not here yet.

You are here in the present moment. So just focus on what you need to do today to keep you moving towards your envisioned goal. Remember that we are not keeping score about the outcomes (wins/losses) but we are making sure we are moving forward!

Use each day as an exercise in awareness monitoring how you feel, how certain foods affect you, and what foods you are better off without (see Appendix A on the next page as a sample form you can use daily).

True transformation comes from real awareness and understanding from within. This is what will stick with you for many years to come as you look and feel better!

30 Day Transform 50

Appendix A

Daily Success

Today's Plan (Food, Exercise, Lifestyle):

___________________________________________________________

___________________________________________________________

___________________________________________________________

Poor OK Great!Energy Levels 1 2 3 4 5Hunger/Cravings 1 2 3 4 5Food Choices 1 2 3 4 5Food Control 1 2 3 4 5Mood 1 2 3 4 5

Comments about today:

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

30 Day Transform 51

Appendix B

Shopping ListThe following shopping list comes from the choices that you should be making daily for most your meals. Clean out the house of the stuff you don't need and stock up on the good foods.

Foods To Buy Often• Natural Meats (Beef, Poultry, Seafood, Eggs) – If not wild or grass-

fed then go for leanest cuts.• Variety of Fruits and Vegetables (organic if possible)• Various unprocessed (raw and unsalted, preferably) Nuts and Seeds• Healthy Fats and Oils• Flavorful Herbs and Spices• Tasty vinegars like Apple Cider, Red Wine, and Balsamic, which

make great homemade salad dressings (not listed on the list below)• Drinking lots of Water (spring, mineral, or even tap/filtered)

Foods To Use In Moderation• Dairy (including Whole Milk, Yogurt, Real Cheeses)• Grains (including Rice, Corn, Quinoa)• Dried Fruits, Roasted/Salted Nuts• Coffee, Alcohol• Peanuts (a highly allergenic and moldy food)

Things To Limit/Avoid• Processed Meats (deli meats, hot dogs, etc)• Candy, Cake, Cookies, and other Bakery items• Ice Cream and other desserts• Sodas (loaded with sugar)• Commercial Salad Dressings (make your own)• Commercial sauces and ketchup (high in sugar, use spices instead)

30 Day Transform 52

VegetablesArtichokes

ArugulaAsparagusAvocado

BeetsSpinachBroccoliCabbage

CarrotGreens (Kale, Collard,

Mustard)Cauliflower

CeleryCucumberEggplant

Fennel BulbGreen BeansGreen Onions

SauerkrautKimchiLettuce

MushroomOkra

OlivesOnionsPeppersPotatoRadishShallotsTomatoZucchiniTurnipsYucca

ParsleyPumpkinSquash

Sweet Potato/YamBoc Choy/Pak Choi

See VegetablesAgar

ArameDulse

KelpKombu

NoriSeaweedWakame

FruitsApple

BananaBlackberriesBlueberries

CherriesCranberries

DatesGrapefruitAvocadoPeachPear

PineappleRaspberriesStrawberries

TangerineWatermelon

PapayaCantaloupe

GrapesKiwi

KumquatLemonLime

MelonNectarineOrangeMango

MeatsBeefBison

ElkChicken

DuckQuail

TurkeyKangaroo

LambOstrich

PorkGoar

VenisonAlligatorGoose

CalamariClamsCrab

LobsterMackeralSalmon

SardinesHaddockSharksShrimpOctopus

SwordfishTilapiaTuna

HerringOystersGrouperScallopsShrimpMussels

Eggs (Chicken, duck, goose)

Nuts/SeedsAlmondsWalnutsPecans

Brazil NutsPine NutsCashewsCoconut

MacadamiasPumpkin SeedsSesame Seeds

Sunflower Seeds

Fats/OilsButterLard

Coconut Oil/MilkGhee

Red Palm OilNut Butter/Oil

(Macadamia, Almond, Walnut)

X-Virgin Olive Oil

SpicesAllspice

BasilBay LeafCilantro

Mustard SeedNutmegOreganoThyme

CinnamonCoriander Seed

CuminCayenne Pepper

CloveDill

FennelSage

RosemaryTurmericGingerGarlic

HorseradishMint

ParsleyPaprikaPepperSea Salt

30 Day Transform 53

Appendix C

RecipesFinding New Ways To Cook Real FoodsSo now you have lists of food that you’ve possibly never thought to include in your diet. Now it’s time to think of ways to cook them all. Experimentation (and variety) is the name of the game. You should constantly be trying new combinations of vegetables, sauces, and herbs and spices. Here are a couple new dishes to try. These are from cookbooks, get yours, we have ours!

Fish & Vegetable Curry400g (14oz) white fish fillets, cut into

thick slices400g coconut milk

2tbs red curry paste2 carrots, cut into thin strips

2 cups red cabbage, thinly slicedFresh coriander

• Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined.

• Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes, or until fish has cooked.

• Serve with fresh coriander leaves.

Link Alert >> Thanks to Nikki from the Paleo Cookbooks for this recipe. If you would like more great ideas, then we suggest you click here and get yourself a copy of the Paleo Cookbooks!

30 Day Transform 54

Slammin' Citrus Salmon 1 ½ lbs wild salmon filets (skin and bones removed), cut into 4 pieces

½ medium sized onion, chopped2 medium cloves garlic, chopped

2 tbs fresh lemon juice2 tsp lemon juice

1 ½ cups fresh orange juice2 tbs fresh parsley, minced

1 tsp fennel seedCeltic Sea Salt & white pepper to taste

1. Preheat broiler on high and place a cast iron or stainless steel skillet under broiler for about 10 minutes.

2. While skillet is heating up, place chopped onion, garlic, fennel seeds, orange juice and 2 tbs lemon juice in a saucepan and cook on high for about 10-15 minutes. Reduce sauce by half.

3. Take hot pan out of broiler. Season salmon with 2 tsp lemon juice, sea salt and pepper and place on hot pan.

4. Return pan to broiler (approximately 5 inches from the heat) and broil salmon for about 7 minutes depending on thickness. Generally, salmon should be cooked 8 - 10 minutes per inch of thickness. Do not flip the fish - the salmon is cooking on both sides simultaneously.

5. When done broiling, remove salmon from pan, and place on top of bed of mixed greens or steamed kale.

6. Season the citrus sauce with sea salt and pepper. Gently pour sauce over salmon & greens. Sprinkle with finely chopped parsley.

Link Alert >> Thanks to Antonio from Healthy Urban Cookbook for this recipe. If you would like more great ideas, then we suggest you click here and get yourself a copy of the Healthy Urban Cookbook!

30 Day Transform 55

Appendix D

Resource LinksBelow you will find the links we have provided within parts of this manual for you. Just click on the link (>>) to open up in a browser window.

For Food Information:

>> Healthy Cooking Oils>> Whole Grains>> How Much Protein you Really Need

For Recipes:

>> Paleo Cookbooks by Nikki>> Healthy Urban Kitchen Cookbook by Antonio

For Exercise:

>> Bodyweight/Band training at Home

For Intermittent Fasting

>> Intermittent Fasting for weight loss and health

30 Day Transform 56