THE  NOSH  SYSTEMLESSON  THREE

It’s  &me  to  start  what  behaviorists  call,  stacking!    Keep  on  doing  the  strategies  you  began  last  session  without  fail.    Now  simply  add  one  new  strategy.Do  your  evening  rou&ne  every  day.  Do  your  morning  rou&ne  every  day.  Drink  lemon  water  every  day.    Aim  for  64  ounces.        Your  New  Strategy: Add  18-­‐32  oz  of  delicious  green  smoothie  first  thing  every  morning.    Don’t  skip  a  day!Below  you  will  find  a  checklist  that  we’ll  be  using  from  here  on  out  to  keep  track  of  your  daily  strategies.    Make  a  copy  of  it  and  place  it  on  your  refrigerator  or  one  for  your  desk  at  work  as  a  great  reminder.    

The  Plan

Daily&Strategy&Checklist

Evening'Rou+neReview&your&calendarWorkout&Clothes&Ready&Lemon&Water&Ready&Alarm&Set

Morning'Rou+neGet&up&with&first&alarmMove&for&30&minutesDrink&8C64&oz&lemon&water&every&single&day

Green'SmoothieBegin&your&day&with&8C32&oz&of&nutrient&dense&green&smoothie.&&cereal

Hugh'Jass'Salad&At&least&4Coz&of&greens,&6&oz&of&other&veggies&and&2&T&of&a&fat&free&dressing&with&1&T&nuts&or&seeds!&Add&Beans&and&Grains&for&a&FULL&meal!

Nosh'PotMake&at&least&1&every&week.&&Eat&at&least&2&c&every&single&day.&&

YOUR'NEW'STRATEGY:Add'8C32'oz'of'delicious'green'smoothie'first'thing'every'morning.''Don’t'skip'a'single'day!

Remind'yourself'that'all'change'requires'intense'focus'before'it'becomes'rou+ne.''You’ve'got'this!

It’s&Tme&to&start&what&behaviorists&call,&stacking!&&Keep&on&doing&the&strategies&you&began&last&session&without&fail.&&Now&simply&add&one&new&strategyCyour&green&smoothie!&&

“Successful)people)are)those)who)approach)life)with)well)thought)out)strategies)and)do)them)consistently.”

Go shopping.

SHOPPING  LIST

Your  shopping  list  is  growing!    This  week  we’re  adding  a  recipe  for  a  green  smoothie  that  we  think  rocks!    Feel  free  to  experiment  with  your  own  recipes!    Remember…the  idea  is  to  have  a  large  amount  of  greens  and    some  anti-­‐oxidant  rich  frozen  berries.    If  you’re  chomping  at  the  bit  to  get  cooking  and  want  a  little  something  extra,  scroll  to  the  bottom  of  this  document  and  you’ll  see  the  recipes  we  served  you  in  your  session  this  week!    (You’re  on  your  own  for  the  shopping  list.)

   lemons      bananas      spinach  (try  to  buy  organic)

Produce Frozen Refrigerated

   frozen  berries        nut  milk  

Dry  Goods  

   filtered/bottled  water  (optional)      cocoa  powder  (optional)      nut  butter  (optional)  

Pantry

   vanilla  

Serving  Size:  2

The  Berry  Green  Smoothie

INSTRUCTIONS:  1.    Place  spinach  in  the  blender  first  2.    Add  frozen  berries  and  banana.    3.    Add  vanilla  and  almond  milk.  4.    Blend  to  desired  consistency.Tips:  

-­‐Keep  a  bag  or  two  of  frozen  berries  in  your  freezer  year  round.    They’re  always  frozen  at  the  peak  of  ripeness  and  will  save  you  &me  and  $$.  -­‐If  you  have  picky  children  (or  spouse)  serve  this  smoothie  in  a  colored  cup  with  a  lid  and  straw.    They’ll  love  it!  

INGREDIENTS:2  c  spinach  1  c  frozen  berries  1  frozen  banana  (op&onal)  1  c  almond  milk  (my  preference  is  30  calorie)  2  drops  of  vanilla_____  To  make  the  peanut  bucer/chocolate  version  simply  add:  2T  cocoa  powder  2T  peanut  bucer  

Looking  for  a  beginner’s  version  of  our  amazing  green  smoothie?    Here’s  the  recipe  for  the  smoothie  highlighted  in  Session  3:    Toxicity  vs  Deficiency

Smoothie