Wellness Reboot

Learn Everything You Need to Know to: get healthy and fit | lose weight| feel great | restart your health

WITH: CHRISTY MORGAN AND CHAD BYERS

learn knife techniques

eatdelicious

meals

Table of ContentsSample

03 What is a Wellness Reboot?Introduction to the program and why it’s impor-tant to reboot your health.

04 Getting StartedTime to set your intention and learn tips for tran-sitioning to a plant-based diet.

05 What Can I Eat on Wellness Reboot?Learn what kinds of foods you get to eat on the program.

07 Elements of a Plant-based DietLearn what kinds of foods are included in a healthy plant-based diet.

08 Sample Menu PlanDuring the reboot you get to eat all kinds of deli-cious food!

09 Sample RecipesCheck out some of the delicious recipes you’ll make during Wellness Reboot!

2

The Wellness Reboot is a program for individuals and businesses. We provide educa-tion in healthful eating habits and lifestyle changes that can easily be incorporated into your daily life. Improving your overall health is more than just lowering the number on the scale. You must reset or reboot the way you eat and live. We’ll show you how it’s done. And it will be fun!

Give us 28 days to give your mind, body, and spirit a new start. This program is designed to incorporate all elements of well-being; foods that nourish your body, exercise and fitness that supports your health goals, and knowledge you need to live a healthy, vibrant life.

Is this a cleanse? Sort of. We like the word reboot because this program gives you a new start. The program is designed to help you get off addictive foods that aren’t serving your greater health. So you will be cleansing and may experi-ence a detox depending on your current diet. But there is no deprivation on this pro-gram. You get to eat plenty of delicious food while learning

the tools you need for contin-ued success.

This is not the usual cleanse in a box type program. You get individualized attention and constant connection with me and others in the group, making it far superior to other types of wellness programs.

- Christy Morgan

What is TheWellness Reboot?

CHRISTY MORGANYour Food Coach

CHAD BYERSYour Fitness Coach

well*ness defined

1. the quality or state of being healthy in body and mind, especially as the result of deliberate effort.

2. an approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.

3

01 GET EDUCATED Going plant-based requires a new way of thinking about food. There are tons of resources now both in book form and online. Your family and

friends may be shocked or not supportive about your decision to cut out animal foods. Educate yourself on why this is a wonderful way to live so you can have an informed con-versation with them about your new way of life.

02 LEARN TO COOK Since you are exploring a new way of eating, you may need to brush up your skills on cooking delicious vegetarian food. If you have cooking

classes near take a few. Grab some great cookbooks and make a commitment to try at least 2 new recipes each week. Explore your farmer’s market and try new vegetables. After going plant-based my taste palette and food choices opened wide. Now I eat things I had seen at the grocery store, but didn’t know how to prepare.

03 HAVE THE PROPER TOOLS Cooking for yourself can be a drag and take a lot of time if you don’t have the proper tools in your kitchen. Your most important tool

and investment is a good knife! Even if it seems expensive, a good knife will last you a lifetime and will save you SO much time in the kitchen. Also, invest in a bamboo or wood cutting board.

05 GOOD, BETTER, BEST POLICY Throwing out everything in your fridge and pantry and starting fresh can be daunting. Instead of getting rid of everything all at

once, start adding in healthy foods like whole grains and green leafy vegetables. Then you can slowly start transitioning out the nasty foods (meat, poultry, fish, dairy, processed foods, sugar, etc). Use the “Good, Better, Best Policy” when choosing foods. If the better or best option is available to you then take it.

04 BE GENTLE WITH YOURSELF If you can’t go whole hog overnight, then start by having 2 plant-based meals a day (or as much as you can). Once you start add-

ing in the “good” stuff, then you can start removing the “bad” stuff from your diet. Once you have eliminated the nasty stuff you’ll be on your way to feeling good. But, remember that our bodies go through a detox period once we change to a plant-based diet. So you might feel like crap before you start feeling good. Just stick with it and drink lots of water.

Getting Started Tips to help you transition to a plant-based diet

06 SEEK OUT VEGETARIAN/VEGAN COMMUNITIES Since eating plant-based is not mainstream everywhere yet, it’s important to find other people like you to share

your experiences with, have a potluck with your local community, or find events like Meet-up.com in your town. Start to frequent the veg restaurants near you and if there are none, see if your local favorites will start to offer more vegan options. Don’t be afraid to get out there and connect with more vegetarian/vegan people. 4

What can I eat ON THE WELLNESS REBOOT?

One thing you will NOT feel on the Wellness Reboot is deprived. Even though this program is like a cleanse you get to eat all you want. Within reason. We focus on WHOLE FOODS, and leave the junk, processed foods behind. You get to eat your fill of whole, unprocessed plant foods,

which will leave you satisfied. There is no starving or fasting. It is easier for your body to adjust to a healthful way of eating when you add in the good stuff while slowly taking away the not-so-good foods. The Reboot is full of deli-cious cooked and raw foods for optimal health.

What Should I Avoid?There are a few things you should try to reduce or avoid during the Well-ness Reboot to get the most of the program. You can do anything for 28 days! Meat of any kind Dairy of any kind Alcohol Processed food Refined sugar Trans fat Caffeine Preservatives Additives

• Eat whole foods• Reduce and eliminate the “Avoid List” below• Increase vegetable consumption• Don’t eat past 8pm or 3 hours before your bedtime• Drinks lots of water throughout the day• Chew your food well• Get plenty of sleep each night (7-8 hours)• Eat until your 80% full, do not overeat• Exercise at least 3 times per week• Start each morning with 8 ounces hot tea with lemon• If meal prep is too intense, double up on recipes and eat leftovers for meals• Eat whole food snacks and smoothies if hungry during the day

6

Wellness Reboot Basics

Vegetables and FruitVegetables and fruit are staples of the plant-based diet. I en-

courage you to gorge on them. They are packed with the mi-cronutrients, vitamins, and minerals we need for good health and longevity. See page X for different methods for cooking

vegetables .

Green VegetablesWhy do we give green vegetables their own place on the

WR Plate? Because they are super important to have at every meal! Greens are low in calories and fat, full of minerals and

nutrients like Magnesium, Calcium, Potassium, Folate, and Manganese; all needed for optimal health.

Plant-based Protein Beans are a powerhouse of nutrients, iron, vitamins, and fiber,

and free of cholesterol and saturated fat, making them the ideal source of plant-based protein. See page X for my favor-ite beans listed in order of highest protein content along with

other protein sources from soy and wheat gluten.

Whole Grains/Psuedograins They are close to the perfect food and have been eaten by

traditional cultures for ages. Grains supply the complex carbo-hydrates that our bodies need for brain function, blood-sugar regulation, and metabolism stabilization, and they help keep

our digestive tracts running smoothly, all while keeping us centered.

Elements of the Plant-based Diet

7

Sample Menu Plan

Morning Prep

TUESDAYSUNDAY MONDAY

Soak Chickpeas

Pumpkin Granola Parfait

Indian Chickpeas with Quinoa and Steamed Greens

Make Edamame Guacamole Dip

Leftover Indian Chickpea Wraps

GF Mushroom Burgers with

Veggie Stirfry

Piece of FruitCinnamon

Brownie Bites

Tortilla Soupwith fresh salad

Mint Purple Passion Smoothie

Edamame Guacamole Dip with Corn Chips

Brussels with Orange Tahini

Dressing over Soba Noodles

Cinnamon Brownie Bites

BreakfastLunch

SnackSw

eet SnackD

innerEvening Prep

Handful of Nuts

Mango Raspberry Smoothie

Smoked UnTuna Salad with Baby

Kale

Smoked UnTuna Salad with Baby

Kale

Make Smoked Untuna Salad

Make Lunch and Pack Snack

8

9

Minty Purple PassionMakes one 16-ounce smoothie

1 1/2 cups unsweetened non-dairy milk1/2 frozen banana1/2 cup frozen blackberries1 scoop protein powder8-10 springs fresh mintDash cinnamon

Directions:Blend all ingredients in a blender until smooth and no chunks remain. Serve imme-diately.

Tortilla SoupMakes 1 huge bowl or 2 servings

Being from Texas I’m crazing about tortilla soup, but every single restaurant that serves it uses chicken stock! It’s so easy and tasty with veggie broth so I made my own low-fat version.

1/4 cup chopped onionPinch salt2 cups vegetable broth1/2 red pepper, diced1 Roma tomato, chopped1 teaspoon cumin1 teaspoon garlic powder4 crimini mushrooms, chopped1/3 cup frozen corn Sea salt and black pepper, to taste 2 corn tortillasAvocado slices

Directions:Dry saute the onions with a pinch of salt for a few minutes. Add broth, red pepper, tomato, ad spic-es and bring to a boil. Simmer with lid on for a few minutes. Add mushrooms and corn and simmer a few minutes more.

Meanwhile, heat the oven to 350 degrees F. Cut tortillas into thin strips and place on cookie sheet. Bake for about 10 minutes to get them crispy.

Season soup to taste. Serve garnished with tortilla strips and avocado slices.

Serve bowl of soup with a fresh salad with Tarragon Dijon Dressing. 10

Edamame Guacamole DipMakes 2 servings

By using edamame as the base of this guacamole you reduce the fat and up the protein of this snack.

1 cup frozen edamame4 tablespoons avocado4 tablespoons water (or more as needed)3 tablespoons chopped cilantro2 tablespoons chopped onion2 tablespoons lime juice1 tablespoon tamari (or more to taste)1/2 teaspoon cuminSea salt and pepper, to taste

Cook edamame according to package directions. Set aside to cool. Blend cooled edamame with remaining ingredients until well combined, but not a smooth paste. Season with salt and pepper to taste as needed. Store in an air-tight container in the fridge.

Serve with corn chips for a snack this week.

11

Brussels with Orange Tahini Dressing and NoodlesMakes 2 servings

If you haven’t had Brussels cooked in a way you enjoy you must try this recipe! This dressing is great on a salad too. It’s even delicious without the ginger if you are not a fan.

2 servings worth of soba noodles (or another noodle)2 cups Brussels, cut in half1 pink naval orange (or regular navel orange)2 tablespoons tahini1 tablespoon maple syrup1 tablespoon tamari1 tablespoon red wine vinegar (or apple cider vinegar)1 teaspoon minced ginger1/2 cup sliced red pepperSea salt, to taste as needed

Directions:Cook noodles according to package. Blanch Brussels sprouts (see Cooking ). Cut orange in half. Juice one half into a small bowl and mix with the next 5 ingredients until creamy. Peel the remain-ing half of orange and cut into small wedges. Toss the Brussels, red pepper and oranges with the dressing and season to taste. Either toss this with the noodles or serve on top of a bed of plain noodles.

Serve half for dinner and save the remaining half for lunch tomorrow.

12

Cinnamon Brownie BitesMakes about 9 balls

These are a delicious and guilt-free treat that will use up some of the apricots you bought for the Indian Chickpeas!

1 cup walnuts1/3 cup chopped dried apricots3 tablespoons cocoa powderPinch sea salt1/4 cup chopped datesCinnamon

Directions:Wash walnuts in a colander then place in food processor and pulse until no large chunks re-main. Add in apricots, cocoa, and salt. Blend for a bit, scrapping down the edges of the bowl to incorporate the ingredients. While the blade is running slowly drop in chunks of dates. Con-tinue to blend until well combined. Pinch some of the mixture between two fingers. If it holds together then it’s ready to be rolled into balls.

Roll into balls then roll in cinnamon to cover. Store in an air-tight container.

13