New Beginnings Eating Plan

The New Beginnings Plan will provide you with all the tools you need to live eat well and enjoy a healthier lifestyle. Follow the information below starting with “Stop the Sugar” then work your way through all the phases of the eating plan. The eating plan is designed to complement the New beginnings home-work out, see link.

Stop the Sugar

Do not have foods that contain added sugar (excluding those included in the eating plan) – you will feel truly amazing for doing this,

Probiotics

Take a daily probiotic – Gut health is incredibly important; when stress, diet, or medications throw your system out, taking them can help restore the balance. Why not try Bio-kult probiotics Multi-Strain Formula

Water

Do your best to drink 6 cups of water a day and on days when you are exercising drink at least 1 additional large cup of water.

Why Do Intermittent Fasting?

When you fast several things happen in your body on a cellular and molecular level, For example, your body adjusts hormone levels to make stored body fat more accessible. Your cells also initiate important repair processes and change the expression of genes see this link for more Information https://www.healthline.com/nutrition/intermittent-fasting-guide


Intermittent Fasting Phase 1

Phase 1 is Intermittent Fasting (If you have a medical condition, you should consult with your doctor before trying intermittent fasting), for this fast we are using the 16/8 Method which involves fasting every day for 14-16 hours, and restricting your daily “eating window” to 8-10 hours.

Within the eating window you can fit in 3 or more meals, doing this method of fasting can be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.

Phase 1 Meals

Lunch Day 1 – Blueberry Delight Smoothie

See link to recipe https://thefitnessstudio.net/guide/healthy-eating/recipes/smoothies/

Dinner Day 1 – Portuguese Style Chick Pea and Egg Salad

See link to recipe https://thefitnessstudio.net/guide/healthy-eating/recipes/dinners/

Lunch Day 2 – Hot Chocolate Super Healthy Smoothie

See link to recipe https://thefitnessstudio.net/guide/healthy-eating/recipes/smoothies/

Dinner Day 2 – Buddha Bowl

See link to recipe https://thefitnessstudio.net/guide/healthy-eating/recipes/dinners/  


Phase 2 (5 Days)

For phase 2 complete the 3 day eating plan and the 2 day food diary.

Click here for the 2 Day Food Dairy

Click here for the 3 Day Eating Plan


Phase 3 (28 days)

Follow the “Your 28 day schedule” this includes eating and exercise guidance.

Click here for Your 28 Day Schedule

Choose your 5-day eating plan from the selection below


Phase 4 (28 days)

Follow the “The Next 28 day schedule” for healthy eating guidance.

Click here for The Next 28 Day Schedule

Follow “Your Future Well-being” information and keep a “Well-being Journal” to keep making those healthier choices 

Click here for Your Future Well-being

Click here for how to keep a Well-being Journal


Stay on-track

If you are struggling to stick to the plan follow the tips below to help you stay on-track:

When you feel tempted by unhealthy food ask yourself these questions;

  • What price am l paying?
  • Does this food nourish me?
  • What price am l paying for indulging in poor food choices?
  • If l eat this food what will l have to give up in order to meet my goals?
  • What foods can l eat?

Come up with your own list of healthy foods

Take a photo of the tempting unhealthy food and send it to Anthony with the word no or yes to the choice you have made.

When you feel you do not want to exercise asked yourself these questions:

  • What price am l paying?
  • Is there a different form of exercise I would like to do?
  • Will l feel move motivated when l have worked out?

Come up with a new schedule, times and days l can exercise

If you did not exercise write down why and email me

Top Tip

Meditation

Meditation is a truly brilliant way to boost you mental and physical well-being, if you haven’t meditated before try using the Headspace app.

Click here to go to Headspace