2 Day Pre-Program Eating
1) Prepare for the program by eating less processed food
2) Eat more healthy oils and less carbohydrate
3) Stop all sugary drinks, diet drinks, alcohol, reduce coffee
4) Prepare for Week 1 by downloading the meal plan
IMPORTANT
1) Do not eat any foods you are allergic to. Remove them from recipes and meal plans
2) You can substitute recipes e.g. you can swap breakfasts, lunches or dinners around
3) Read through each meal plan at the start of the week and plan your food preparation
MEAL PLANS
This low inflammation eating program is designed to reduce the stimulus to your immune system by removing inflammatory foods such as grains and most legumes. It is gluten-free and dairy free, using goats cheese as an alternative. It includes plenty of healthy vegetables which are good for gut health and a moderate amount of carbohydrate.
Click on each week to see the meal plan.
Download and print out meal plans, check the recipes and videos, then make your shopping list for each week.
Week 1 |
Week 2 |
Week 3 |
Week 4 Summer |
Week 5 Winter |
Bonus Week Eating out |
Recipes can found here
Information Videos
Don’t eat processed food
Don’t shop on price alone
Buying healthy meat
Healthy fats and oils
But I can’t eat fat
How to eat rice
How to eat potato with a meal
Nuts and seeds
Alcohol
Exercise
We all know we should be doing it, but some of us don’t have much time and some of us don’t like doing it, so we keep putting it off. The best advice is to keep it simple and do something you enjoy, whether its a yoga class or just walking the dog. Keep moving every day. Stand up and move around your office every hour.
Two types of exercise that are very efficient for creating energy are High Intensity Interval Training (HITT) and walking. Now HITT sounds scary but it can be very simple and easy to do – you only need to do it 3 times per week for about 30 minutes, so it shouldn’t take much time. Watch the ‘Getting the right exercise’ video, to see how simple it can be. Also a good long walk of an hour or more, once a week, is great for getting your body working well. Pick somewhere that delights your senses – along the beach, a forest walk or in the countryside. Look around you and enjoy all that nature has to offer.
What to do when you fall off the wagon
Where to from here?
Well, the future is yours. You should carry on eating like this, healthy and fresh as long as you like. Use the meal plans – you can just keep repeating them or you can adjust them to suit your tastes and appetite. Your weight should be steady, so if you start losing weight when you don’t need to, you can eat more food – just try to keep it healthy. You can also use any of the recipes on the recipe page to add more variety to your diet. Just buy healthy fresh ingredients, organic where possible and enjoy!
You should find that any pain you have reduces and your inflammation markers should come back to normal. Also your PolyCystic Ovarian markers should improve. If not, just pop us an email at info@foodcoachinstitute.com and we can arrange a Skype consult with Dr Shirley MD to follow up your progress. You really need to follow this plan for at least 3 months for you to see changes. Then you can keep it going for life…
By now you should ‘Feel Free’ and be full of energy and vitality. Enjoy!
