Fresh Start Nutritional Program

Welcome to your Fresh Start and congratulations on choosing to take a forward step in your nutrition and exercise goals.

The purpose is to eliminate all inflammatory foods and beverages from your diet for a period of 3-4 weeks.

Eliminating inflammatory foods means no sugar, coffee, alcohol, fruit, dairy, gluten and grains. This is a must. If go ahead with the Fresh Start diet, then you must be 100% compliant otherwise you defeat the purpose. Also where possible, avoid medication of all types.

We have put hundreds of people through the Fresh Start and seen tremendous results!

YOU SHOULD EXPECT TO:

  • Drop body fat
  • Increased lean muscle
  • Boosted immunity
  • Clearer skin
  • Significant sleep improvement
  • Consistent energy levels – no more crashes!
  • No more bloating or gas
  • Enhanced cognitive capacity and memory – more efficient at work!

WARNING:
Up to your first 3-5 days you may experience detox and withdrawal symptoms of headaches, cravings, and in extreme cases possibly even diarrhea. These are all signs that you need this all the more!

FOODS/ DRINKS THAT ARE NOT PERMITTED:

  • DAIRY (unless goats products/ raw and organic but still in moderation)
  • SOY
  • PROCESSED SUGAR
  • ARTIFICIAL COLOURS OR FLAVOURS
  • GRAINS
  • GLUTEN
  • SOFT DRINK
  • FRUIT JUICE
  • LEGUMES (kidney beans, mung beans, lima beans, adzuki beans, black beans, pinto beans, red beans, white beans)
  • ALCOHOL
  • COFFEE
  • FRUIT

You must achieve these two daily goals whilst on this diet:

  1. Protein Guidelines: Consume 0.7- 2g per kg of body weight
    • Example: 80kg body weight would eat around 80g-120g of protein. In this example, a rough day of protein would look like this:
      • Breakfast – Frittata with salmon
      • Lunch – 2-3 chicken thighs with a salad
      • Protein shake after a workout
      • Dinner – Scotch steak with veges
  2. Hydration Goals: 2-4L per day (filtered alkaline water if possible)

 Cooking: Use cold pressed organic coconut oil, ghee or organic butter

 

What happens at the end of the Fresh Start diet?

You should book in for a Follow-Up Assessment timed towards the end or just after the end of the Fresh Start diet. This way we can give you feedback on your results and provide guidance to what you should do next.

Food Guidelines
MEAT / PROTEIN CHICKEN / FISH FRUIT / VEG / CARBS FATS / OILS DRINKS
Organic, grass fed,
hormone free wherever possible		 Lemons & Limes
Asparagus
Avocado
Artichoke
Spinach
Broccoli
Cauliflower
Kale
Carrot
Brussel Sprouts
Celery
Cabbage
Peppers
Mushrooms
Eggplant
Onions
*Sweet potato
*Pumpkin
*Squash
*Brown Rice
*Beets
*Quinoa		 Almonds
Macadamias
Cashews
Walnuts
Pistachios
Pumpkin seeds
Sunflower seeds
Pepita seeds
Coconut oil
Macadamia oil
Olive oil
Grass fed organic butter
Avocado
Organic coconut cream		 Water
Herbal tea
Protein shake
Green drinks
Fresh Veg juices
Steak
Pork
Rabbit
Goat
Lamb
Venison
Duck
Turkey
Beef
Kangaroo
Offal
Organ meats
Eggs		 Free Range Chicken
Salmon
Ocean Trout
Dory
Barramundi
Rockling
Blue Eye
Grouper
Cod
Halibut
Prawns
Crayfish
Lobster
Sardines
Anchovies
Tuna

* Starchy carbs at the bottom of the list must be eaten at the correct times and only under instruction from your trainer
*Any other non starchy vegetables that are not listed are also ok- consume as much veg as possible
*FRUIT not allowed during elimination phase but can be reintroduced after

FAQ

  1. Get rid of foods in your kitchen that might tempt you to break your program (anything in a box or a packet!)
  2. Fill your kitchen with a variety of the foods outlined on the guidelines list.
  3. Get creative and come up with some recipes using your food (check out Chef Pete Evans or Paleoplan.com)
  4. Make meals before the start of the week or day.
  5. Preparation is everything!

  • Reduced inflammation
  • Improvement in cognitive function, brain power and sleep
  • Weight loss
  • Muscle gain
  • Better immune system function
  • Improved energy throughout the day
  • A better understanding of your psychology around food cravings
  • Decrease in depression, anxiety or mood swings

The Fresh Start is the first change you make because it creates the foundation of your nutrition and workout goals. After your Fresh Start, the speed at which you notice changes in your body composition and mindset should improve noticeably. In other words, if you want to get the most out of your exercise, nutrition and supplement intake, you MUST have a Fresh Start first.

If you have ever jammed your finger, been stung by a bee or sprained your ankle, you’re already familiar with inflammation. Swelling can be a sign that inflammation is taking place, both internally and externally. It is part of your body’s response and one of the ways it protects itself and begins the healing process. Certain foods increase inflammation, whilst others decrease it. Over the years, the amount of packaged, processed and highly refined foods has increased dramatically. It certainly isn’t the food our ancestors were eating centuries ago, and our bodies are not designed to process these “foods” regularly, if at all. If your body doesn’t like what you are putting into it, it becomes inflamed in an effort to protect itself. And if your inflamed, then you won’t drop body fat or gain lean muscle mass efficiently.

  1. Drink more water: Dehydration can often be mistaken for hunger.
  2. Eat more protein: This will increase satiety and help stabilize blood sugar levels.
  3. Go for a walk: Whether you’re at home or at work, take a walk around the block to clear your head and get your body moving.
  4. After dinner try brushing your teeth straight away to tell your brain its the last meal of the day.

All of the foods on the Fresh Start Program are low GI which means they will maintain a balance in your blood sugar level throughout the day.

If you had a high sugar/processed food diet previously you may experience withdrawal symptoms (headaches, low energy) initially. But stay strong, it will pass!

One of the fun parts of this program is you get to eat as much as you like and simply just eat whenever you’re hungry. It is easy to under eat during this time so please make sure to eat eat eat! Just make sure you stay within the guidelines. This will help keep your metabolism working efficiently.

Start your day with 1.5 litres of water and drink at least 3 litres a day to help flush out the toxins.

Antibodies, which are the proteins that your immune system makes when it reacts to food takes around 21 to 23 days to turn over. So if you don’t quit things to which you’re sensitive for at least that time, you won’t get the full effect of eliminating them.

Eliminating alcohol is partly for the detox factor. But alcohol also has a lot of sugar that helps things like yeast and harmful bacteria in your gut thrive. When you eliminate alcohol you may feel better not just because of the absence of a sleep disruptor and a depressant in your life, but because you’ve actually changed the flora in your gut that are critical for keeping you healthy.

Gluten is a protein composite found in wheat and related grains including barley and rye. It’s latin for glue because it helps these compounds bind and rise in cooking. Studies have shown that people who are not gluten sensitive can still get pain, bloating, stool inconsistency, or fluctuating energy levels. These are all signs of inflammation in the gut.

Studies have shown coffee to increase blood sugar levels, spike insulin and cortisol levels.  Aside from that, coffee beans are one of the most highly sprayed crops if not organic, so the toxic load is massive.

Try not to have more than 10 nuts in a sitting. They are very high in calories and can sometimes be hard for your body to digest. Activated nuts (soaked and dried) are the easiest for your body to break down. Otherwise just eat raw nuts.

Now that you’re on the road to reduced inflammation, less excess body fat, increased lean muscle mass and higher energy levels it’s important to keep motivating yourself. The best motivation in life is education so below are some books, videos, and websites we suggest.

VIDEOS BOOKS WEBSITES
Food Matters Superfoods by David Woolfe www.foodmatters.com
Hungry for Change Primal Body, Primal Mind by Nora T. Gedgaudas www.mercola.com

Finally thank you for giving 5th Element Wellness the opportunity to guide you through your Fresh Start into a new you

Contrary to popular belief, modest amounts of protein is required in order to enhance a detoxification process. But it also gives you a dense source of nutrition that helps regulate your blood sugar levels which is critical in helping you achieve the results mentioned above. If you find that you have trouble digesting meat, then try some of the below to assist the digestive process:

  • Drink 1-2 capfuls of apple cider vinegar before eating
  • Have fermented sauerkraut with your meal
  • Try eating foods like fish and turkey mince over red meats
  • Slow cook your red meat: lamb, pork , beef, etc
  • Have probiotics after your meal

Recipe Ideas

It’s completely normal for you to wonder “So if this is everything I can’t have, what am I going to eat?”.

Usually if you feel like this it’s because you need to significantly change your existing eating habits. But there really are a lot of recipes that taste great and fit within the Fresh Start.

Below are some pre-approved recipes for you to enjoy.

The best advice we can give to you is to allocate time to preparing your food.

2 hours of food preparation on a Sunday can save you tremendous amounts of time and effort through the week ahead.

Remember, the results WILL be worth it!

CHICKEN/POULTRY

  • Nourishing Crock Pot Paleo Chicken Soup Recipe
  • Bacon Wrapped Chicken Breasts
  • Garlic Jalapeno Chicken Saute
  • Paleo Chicken Piccata
  • Chicken Breast with Olive Tapenade
  • Skinny Buffalo Chicken Strips
  • Garlic Lemon Chicken Breast Recipe
  • Chicken (or Eggplant) Schnitzel
  • Grilled Lemon Garlic Rosemary Chicken Breasts
  • Slow Cooker Lemongrass And Coconut Chicken Drumsticks

PORK

  • Paleo Roasted Stuffed Pork Tenderloin
  • Smokey Cacao Nibs Encrusted Pork Chops
  • Cedar Planked Pork Chops and Vegetables
  • Pork Shoulder Ramen
  • Korean-Style Shredded Pork With Cucumber Slaw
  • Spicy Barbecue Ribs With Fresh Herbs Recipe
  • Pork Chops with Garlic Sage Butter
  • Balsamic Glazed Baked Pork Chops
  • Heaven Sent Grilled Pork Chops

BEEF

  • Slow-Cooked Beef with Root Veggies and Kale
  • Slow Cooker Squeaky Clean Boeuf Bourgignon
  • Slow-Cooked “Heart on Fire” with Creamed Kale
  • Paleo Crockpot Beef Stew
  • Asian Ground Beef And Veggie Lettuce Wraps
  • Beef Pot Roast
  • Bunless Burgers
  • Stir Fry Beef Salad

SEAFOOD/FISH

  • Coconut Clam Chowder
  • Salmon And Potato Pie
  • Shrimp Thai Green Curry
  • Spicy Mussel Soup
  • Prosciutto Wrapped Scallops
  • Spicy Chipotle Grilled Salmon
  • Scallops with Potato-Cauliflower Puree
  • Buffalo Shrimp
  • Grilled Lobster With Fresh Herbs Recipe
  • Asian Marinated Tuna With Shaved Salad

FRITTATAS

  • Bacon and Jalapeno Frittata
  • Easy Spicy Paleo Salmon Frittata
  • Chicken Bacon Ranch Frittata
  • Zucchini Frittata

VEGETABLES & SALADS

  • Slow Cooker Rosemary Acorn Squash
  • Slow Cooker Vegetable Korma
  • Paleo Cauliflower Mashed Potatoes with Garlic & Dill
  • Mini Balsamic Mushroom Caps
  • Zucchini Pad Thai
  • Snap Peas with Lemon, Mint, and Pistachios
  • Mustard – Garlic Brussels Sprouts
  • Gyro Salad Platter
  • Cucumber And Carrot Salad

SNACKS

  • Cauliflower Popcorn – Roasted Cauliflower
  • Roasted Asparagus Wrapped in Prosciutto
  • Guacamole Deviled Eggs
  • Kale Chips