getting started guide - amazon s3the+diets... · 2015-10-08 · education and materials that you...

Ditch the Diets | Getting Started Guide | © 2015 Team Radiant Life All rights reserved. | p. 1

GETTING STARTED GUIDE

http://www.elizabeth-finch.com/partner/


Welcome! We are so glad you’re here. This program is designed to teach you everything you need to know about weight loss and feeling amazing. As in the way you felt before you got that fast paced job, before you got married and had children…before the stresses of everyday LIFE snuck up on you and kind of, well, took your sparkle a bit. Remember the way that felt? This program is designed to help you get back there. Before we get started on the program materials, let’s take a moment to talk about why you’re here. Let’s get really specific. You might think you’re here because you want or need to lose weight, you don’t like the way your clothes fit, you want to learn healthier eating and lifestyle habits, or you have an event coming up that you’d like to look great at.

But, really you’re here because you want to FEEL a certain way.



Think about this: Truly, every decision we make — from where we choose to eat a meal, which friends we choose to socialize with, and which movie we decide to watch — comes from our own unique desire to feel a certain way. Once you figure out what your unique desires are, the rest is easy peasy. The hard part is identifying exactly how you want to feel. But rest assured, once you get clear on how you want to feel, it all falls into place. The goal of this program is to completely change the way you think about weight loss, and the way you think about health and wellbeing. Of course you’re going to learn about which foods are best to fuel your body, maximize your energy levels and improve your mood. But we are also going to explore some concepts that might be new to you. We’re going to get real about how stress could be sabotaging your weight loss goals, and what to do about that. We’re going to talk about how digestion plays a role in weight loss and weight maintenance. And we’re going to get crystal clear about the importance of sleep and why it needs to become a priority in your life NOW.



This program will give you tons of information of course, in bite-sized pieces. But you’ll also receive powerful action steps that you can take starting now to get you closer to where you want to be, with your weight, in your mind and in your mood. We’re going to bring back that joyful, calm feeling that radiates through a woman from the inside out. So that when people see you they think, “She’s healthy and glowing, and she enjoys LIFE. And she looks like a million bucks, too. I wonder what her secret is?” The intention of this program is to give you the information, education and materials that you need to put these things into action, and the clarity you need to become that glowing, healthy, joyful woman.

So let’s get started on that, shall we? Quick tip: Click here to access a video that corresponds to this worksheet. We will walk through the whole thing and I’ll share a few extra tips along the way.

The video password is getstarted (all lowercase).


https://vimeo.com/141678779


Getting Started Step 1: Organize your ideas + thoughts in one place. This program covers a LOT of information and concepts around weight loss and overall health. Some of these concepts may already be familiar to you, and some may be brand new. Either way, you’re probably going to want to refer back to them during the course of the program and after its completion. Different recipes you’d like to try, healthy eating tips, books to read, apps to download, ideas you’d like to explore further and more. I suggest printing out all your program handouts and downloads, and keeping them all together in a binder or folder. Be sure to keep paper or a small journal close by as well for any additional notes or thoughts you’d like to jot down. Everyone learns and absorbs information differently, so do what’s best for you. The important thing is that you have an organized system and a place to gather all your information to easily refer back.



Getting Started Step 2: Get clear about how you want to FEEL. Again, this might be the hardest part for some of you. Or it might be incredibly easy, and either way is ok. Getting clear on your core desired feelings, and identifying 3-5 of them that resonate with you, is one of the most important things you’ll do during this program. But even more importantly than getting clear on them, is referring back to them, and often. There is no right or wrong answer here. This is just you getting honest with yourself about how you want to feel on a daily basis. I’ve included a list below of some positive feelings, but this list is not complete by any means. So if your word/s aren’t there, you can still choose them anyway. They’re YOUR core desired feelings. Think for just a moment about why you registered for this program, and how you want to feel when you’ve completed it. Review the list below, and circle or write down in your notebook, the 3-5 positive feelings that resonate with you and how you want to feel. Don’t get too caught up in this, and you can always change them later, if you choose to.



Circle 3-5 of your most desired positive feelings:

abundant accepted accomplished acknowledged adorable adventurous alive alluring appreciated at ease athletic attractive authentic awesome balanced beautiful blessed bold boundless brave brilliant calm capable centered certain cheerful cherished clear comfortable confident connected considerate

content courageous cozy creative curious current daring decisive delighted desired devoted dynamic eager earnest easy elated elegant embodied empowered encouraged energized enlightened enthusiastic excited exquisite fabulous fantastic feminine festive fit focused free

fresh friendly fulfilled generous genuine glamorous graceful grateful grounded guided happy harmonious healthy healing holy important in love inquisitive inspired integrity intentional interested intrigued inspired invigorated joyful kind liberated light loved luminous mindful

masculine

natural new

nourished

nurtured

open

open-hearted

open-minded

optimistic

opulent overjoyed

passionate

peaceful playful pleasureful pleasurable

pleasant positive

powerful pretty

prosperous

proud

purposeful ready

receptive

regal relaxed

reliable

romantic

rooted

sacred

safe

satisfied

secure

seen

sensual serene

settled

sexy

sexual sincere

slim

spontaneous

spirited

strong

supportive

supported

sure

sweet tenacious

thankful thrilled

treasured

understood

unified

unique

useful valuable

vibrant vulnerable

wanted

warm

whole

wonderful



Getting Started Step 3: What are your intentions over the course of the next 4 weeks? What do you want to learn? Be specific. If it’s something around health or weight loss, write that down. If you have specific topics that you want to be more clear on by the end of the program, write those down as well. When you get clear on your intentions and what you want to learn most, your mind will be focused on that information and will absorb it better. Please remember that you will get exactly what YOU need from this program. Trust that. You’ll also be able to ask any questions that weren’t answered for you in our program forum. Please use that community of support to find out more about any topic that you want to explore further or find yourself wanting more information on.



Getting Started Step 4: Take an inventory of your current eating habits. This is just for you, it’s not an assignment and no one else will see it. It’s an exercise that will help you become more aware of the foods you eat most frequently for meals and snacks. Becoming more aware will help you to figure out where you need to make changes. Again, there is no right or wrong answer here, just be honest with yourself. What I eat for breakfast: What I eat for mid-morning snack: What I eat for lunch: What I eat for mid-afternoon snack: What I eat for dinner:



My favorite breakfast food: My favorite lunch food: My favorite dinner food: My favorite snack food: My favorite drink: My favorite thing to order when I dine out: My favorite thing to cook at home: The easiest thing I make at home:



My energy level when I wake up: My energy level mid-morning: My energy level mid-afternoon: My energy level in the evening: I sleep: Like a Rock Pretty well Decently well I wake up a lot Not well at all I can’t sleep For how many hours: _____



Great work, now take a break! No, really. Take a few minutes to just sit and breathe and absorb what we just covered. Let your intentions really sink in. Now that you’ve done all of the getting started action steps, let’s take a quick minute to review how you’ll benefit from the information in this program, and how it works.

THE BENEFITS: • Lose 4-5 lbs with the 5-Day RESET*, which is optional but highly recommended. • Lose 5-15 lbs total* after 28 days. • Access all the program content online at your convenience,

including 4 modules that are structured around different topics that directly relate to weight loss + weight maintenance. Connect with Ditch the Diets coach and fellow program participants and alumnae in our private forum.



• Learn to control cravings, hunger and mood swings by

balancing your blood sugar. • Say goodbye to your carb and sugar cravings. • Achieve a healthier, more radiant complexion from proper

nutrition. • Increase your energy during the day. • Learn how to construct a balanced meal to lose weight and

stay full and satiated from one meal to the next. • Learn the cues from your body that will guide you in portion

control. • Understand the importance of good fats in your body and all

the benefits you’ll reap when you include them. • Learn the basic steps for home cooking and my approach to

preparing easy, healthy meals at home. • Understand which supplements are completely necessary

(and which ones aren’t), how they work in your body, and how to choose what’s best for you so you’re not wasting money every month. Most people are severely deficient in the basic vitamins, minerals and antioxidants needed for optimum health — you’ll learn how to not be one of them.

• Learn exactly what stress does in your body and how it’s affecting your ability or inability to lose weight.



• Learn the #1 thing you can do to help bring your stress levels

down, which in turn puts your body into fat burning mode, improves your digestion and turns your libido ON (yep, I’m talking about improving your sex drive!).

• Learn healthy lifestyle tips for less stress that will make living a healthy lifestyle a process that you’ll actually enjoy (really!).

• Get clear on the foods that are actually increasing your stress and how you can enjoy them in a more balanced way.

• Learn best tips for staying on track at restaurants, parties and while traveling or dining out.

• Learn all about the importance of healthy digestion and how it relates to your weight loss goals as well as every other system of your body — especially your immune system and skin health.

• Understand the importance of detoxification and how this magnificent process removes unwanted substances from your body every day.

• Learn additional keys to a healthy gut, including digestive enzymes, probiotics and fiber, and how these tools can assist in ridding you of any gas, bloating or other unpleasant digestive symptoms you might currently experience



• Learn the 411 on gluten and dairy, both hot topics in the

nutrition world. We’ll explore them more so you can make the best choices for yourself.

• Understand why sleep is crucial to weight loss and losing fat, especially around the belly.

• Learn tools for better sleep so that you can enjoy the restorative sleep that your body so desperately needs.

• Understand the concept of Primary Food — the other non-food stuff that nourishes our souls — and why it’s so important for our mood and our overall wellbeing, as well as how it supports our weight loss goals. When you’re connected with your feelings and are aware of what’s going on in that area, you’re more likely to make better food and healthy lifestyle choices.

• Learn ideas for self-care and why it’s absolutely crucial to your health, especially women. Yep, it can affect weight loss, too.

• Learn how to stay in the right mindset to set yourself up for success in creating new healthy habits and maintaining them.

• Understand why the kind of exercise you’re choosing could be hindering your weight loss efforts and your ability to burn fat.

• Build confidence with your new healthy self.



HOW IT WORKS: Upon registration, you received immediate access to this Getting Started Guide with loads of information about preparing for the program and beginning on the path to change. This guide contains exercises to help you get clear on your goals around your health and weight loss. Once the program begins, you’ll receive an email from me at the beginning of each week with the videos, handouts and content for that week’s topic, and how that particular topic relates to weight loss. Here is the order of the modules: • Module 1: Sugar • Module 2: Stress • Module 3: Digest • Module 4: Sleep + Self-Care Each of these topics is a factor when it comes to whether or not your body will release weight. We’ll explore in-depth how each one affects your weight loss, maintaining your weight and your body’s ability to burn fat.



You’ll receive sample meal plans to use throughout the program, shopping lists, recipes, and loads more to help make your program a success. If you choose to participate in the 5-Day RESET, which we highly encourage you to do to balance your blood sugar levels, eliminate your cravings, and jumpstart your weight loss, the first 5 days of your program will go like this: Each day for 5 days you’ll drink 3 delicious and filling shakes at mealtime, eat a yummy nutrition bar for both your morning and afternoon snacks, plus one serving of fruit and unlimited raw or lightly steamed vegetables anytime during the day. You will feel full and not hungry during these 5 days! While on the 5-Day RESET, you’ll also drink eight to ten glasses of water and exercise moderately for 20-30 minutes per day. Those who want to lose weight may lose as much as 4-5 pounds on the RESET, and the fat comes off the waist first. But the most important result of the RESET is that it puts the body in a healthy state so that it’s easier to make healthy food choices.



Option 1 Continued Weight Loss: Each day for the remainder of the 28 day program, you’ll drink 2 delicious and filling shakes at mealtime, eat a yummy nutrition bar for an afternoon snack, and enjoy one other low-glycemic meal and a low-glycemic morning snack. You’ll continue to drink eight to ten glasses of water and continue with your daily exercise. This program is recommended for those who have more than 8 lbs to lose. Option 2 Healthy Maintenance: Each day for the remainder of the 28 day program, you’ll drink one delicious and filling shake at mealtime, eat a yummy nutrition bar for an afternoon snack, and enjoy 2 other low-glycemic meals and a low-glycemic morning snack. You’ll continue to drink eight to ten glasses of water and continue with your daily exercise. This program is recommended for those who have 6 lbs or less to lose, or who want to learn how to easily maintain a healthy weight. Regardless of the option you choose, you’ll eat 5 healthy meals and snacks per day, including one delicious smoothie and one yummy nutrition bar. You’ll also take the #1 rated multivitamin and #1 rated fish oil in North America (included in the cost of your program), to help support you on a cellular level and so you can feel the effects of what optimal levels of nutrients can do for your body.



WHAT YOU GET: • An entire module of content centered around the particular

week’s topic and how it relates to weight loss (as described above), delivered to your email inbox each week throughout the program, in the form of downloadable handouts, worksheets, and private, easy-to-access videos on my website. This would cost around $1,200 retail if we did this in one-on-one coaching.

• 28-day supply of your AM & PM multivitamin + fish oil supplement regimen, which are my basic recommendations for vibrant health. All included supplements are pharmaceutical-grade (which is an even higher standard than organic), scientifically tested for safety of upper-limit dosages, and manufactured in an FDA-registered facility. They’re also rated #1 in North America by 3rd party studies and tested by Consumer Labs. ($90 retail value).



• If you choose Option 1 Continued Weight Loss:

• 28-day supply of healthy, delicious smoothies in your choice of flavors (2 smoothies per day)

• 28-day supply of yummy nutrition bar snacks (1 bar per day)

• In total, that’s 54 meal replacement smoothies and 28 snack bars included in the cost of your program ($268 retail value).

• If you choose Option 2 Healthy Maintenance: • 28-day supply of healthy, delicious smoothies in your

choice of flavors (1 smoothie per day) • 28-day supply of yummy nutrition bar snacks (1 bar per

day) • In total, that’s 27 meal replacement smoothies and 28

snack bars included in the cost of your program ($172 retail value)

• Access to the Ditch the Diets Program Online Forum for support and to connect with Ditch the Diets coaches and other participants for ideas and motivation

• 22 video trainings with accompanying handouts to teach you the “ins and outs” of how weight loss and sugar, stress, digestion and sleep all affect whether or not you’ll be able to release weight

• Food charts, handouts, meal plans, recipes and tons of other resources to continue on with your healthy, balanced, radiant self



• Lifetime access to all Ditch the Diets Program bonuses and

resources — you can repeat the program as many times as you want

• Optional: If you choose to jumpstart your program with the 5-Day RESET (and we strongly encourage you to do so!), you’ll also receive the 5-day RESET kit. Everything that you need for the entire 5 days, smoothies and bars for every meal and snack, is included in this kit. The only things you’ll need to pick up at the store are your fruits and vegetables for the 5 days. You’ll also receive additional daily support emails during your 5-Day RESET that include health tips, inspirations, smoothie recipes, meal plans and loads more information.

VERY IMPORTANT!

Your box of program goodies will be delivered straight to your doorstep at no extra charge, and you will receive these goodies in time for the program to start on day 1(unless you ordered past the registration date). The program content will teach you everything you need to know about what to do with all the products. If you receive it early, just keep it in a safe place until the program starts.



Stocking Your Pantry + Shopping List: Below is a list of basics that I recommend always keeping on hand. Purchasing all of these products is not required, just work with your own budget and stock up on what looks good to you. Pay attention to expiration dates; don’t purchase more than you’ll use by that date. Beans, grains, canned goods and frozen items are inexpensive and shelf-stable, so feel free to buy a lot to have on hand; always purchase organic if you can. I didn’t include fresh produce here as that’s something you’ll buy each week as you need it. I hope you try all these things sometime during the program; I’ve underlined what I consider a priority if you’re on a budget or looking for more guidance.



Low-Glycemic Grains • Quinoa • Whole rolled or steel cut oats • Lentils • Long-grain brown rice (not quick cooking) • 100% whole grain pasta • Quinoa and/or brown rice pasta (make sure it’s brown rice and not just rice pasta) • 100% Sprouted grain bread or tortillas — Food For Life is my favorite brand (needs to be refrigerated) • Whole Grain Gluten-free bread or tortillas — Udi’s Whole Grain options are great (needs to be refrigerated)



Canned Goods Preferable organic and no salt added. If you can find these in boxes that’s even better. • Black beans • Kidney beans • White beans (aka Great Northern or Cannellini beans) • Diced tomatoes • Tomato sauce • Albacore tuna (sustainably caught) if you eat fish



Nuts & Seeds Raw indicates un-roasted, un-salted. • Raw almonds • Raw walnuts • Raw sunflower seeds (out of shell) • Raw sliced almonds • Raw pumpkin seeds (aka pepitas) • Organic, ground flax seeds (buy ground, or grind at home) • Chia seeds (can be consumed whole, grinding not required) • Your favorite nut butter, like almond butter or 100% natural peanut butter (buy fresh ground, if you can find it)



Frozen Items • Organic frozen peas • Organic edamame (shelled or not, your preference) • Organic frozen whole corn • Frozen berries (organic if you can) • Any other favorite frozen fruit (pineapples, cherries, mango, etc)

Meats, Eggs & Dairy (if desired) • Organic eggs • Organic chicken and turkey breast (limit cold cuts or deli meats) • Unsweetened Greek yogurt (pay attention to expiration dates)



Drinks Again, pay attention to expiration dates. • Unsweetened almond milk (or nut milk of choice) • Unsweetened soy milk • Coconut water • Your favorite tea bags (I love Yogi Tea, The Republic of Tea, and Pukka Tea) • Sparkling water or club soda

(only 2-3/week as it contains added sodium)

Vinegars • Raw apple cider vinegar • Aged balsamic vinegar (a few extra dollars for the aged varieties is worth it) • Red or white wine vinegar • Unsweetened rice wine vinegar



Oils Preferably organic and cold-pressed. We’ll talk more about these later in the program. • Organic extra virgin olive oil • Organic raw, virgin coconut oil • Cold-pressed flax seed oil • Toasted sesame oil • Macadamia nut oil (pricey but worth it if you want to try it – great butter substitute) • Avocado oil



Condiments and Sauces • Vegenaise (vegan mayonnaise — buy only if you like mayonnaise) • Vinegar-based hot sauce (I love Cholula) • Dijon mustard • Tamari (gluten-free soy sauce) • Vegetable or chicken stock in a box

Sweeteners • 100% real stevia (I prefer the liquid Sweet Leaf brand) • Grade B pure maple syrup • Raw honey (local to you is best) • Your favorite real fruit jam (low sugar, 100% natural) • Dates • No artificial sweeteners, ever -



Spice Cabinet Basics We could go completely wild here — there are so many amazing spices to try and I recommend that you try new ones frequently. These are my basics to always have on hand. • Fresh grind black pepper • Fine sea salt • Ground cumin • Chili powder • Cinnamon • Garlic salt • Crushed red pepper flakes • Dried basil • Dried oregano • Dried bay leaves • Veggie bouillon cubes • Pure vanilla extract • Turmeric (pricey, buy in small quantities)



That covers just about everything you need to know before we get started with this program. Watch for another email from me the day before the program starts, with a sample meal plan, recipes and the link to join our private Ditch the Diets forum. If you opted to start your program with the 5-Day RESET program, you’ll also receive an additional email from me the day before the program starts, with directions on how to do the RESET.

Thank you for joining me for this program; I’m truly so honored you’re here.



My favorite part about being a Health Coach is working with people who are ready to make a positive change, people like you. It inspires me to see others improving their health and their lives and loving themselves more every day. Please remember that none of us are perfect; I’m certainly not. And this program isn’t about perfection. It’s about letting go of habits that are no longer serving you so that you can become the best version of yourself possible. It’s about finding a better way to lose weight and reach your health goals. It’s about feeling amazing in your own skin, starting the day with joy and excitement and really living and loving life. Again, thank you so much for joining me.

To your health!


getting started guide - amazon s3the+diets... · 2015-10-08 · education and materials that you...

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