The lean kathy freston pdf download

This simple, all-natural plan doesn’t rely on diet pills or extremes. Health guru and best-selling author Kathy Freston’s holistic approach will help shift your mind and body into weight-loss mode, and you’ll become healthier, inside and out, in just 4 weeks! 

Week 1: The Morning Metabolism Makeover

Forget rice as an evening staple – instead, start thinking of it as a breakfast food. Making a breakfast brown rice bowl in the morning will help kick-start your metabolism. The complex carbs give you a slow, steady release of glucose that powers your body for hours, and the brown rice is high in fiber, which will keep you full. Also, be sure to drink lots of water. Starting your day with at least 8 ounces will keep you hydrated, which helps metabolism function.

Rethink your morning routine with this simple starter recipe:

Brown Rice Breakfast Bowl

Ingredients

2 cups cooked brown rice

1 date, chopped

Handful of raw almonds

1 tsp agave nectar

1 cup unsweetened soy or hemp milk

Directions

Mix all the ingredients together, except the milk. Pour the milk over the rice bowl. Enjoy!

Week 2: Give Yourself Superpowers

It’s important to make sure you’re getting your daily dose of vitamins – especially iron, which is instrumental in the production of energy through metabolizing food. Make sure you take a daily organic multi-vitamin.

Go for a daily power walk. Even if you start small – just 10 minutes a day – the goal is to work yourself up to 150 minutes of brisk walking per week. By Week 3, you should be feeling lighter and more energetic.

Check out this walking chart that will help you track and measure your progress.

Week 3: Swap Out Sugar

Start this week by replacing your usual sugary snacks and desserts with fruit-based treats made with all-natural sugar substitutes. This strawberry pudding recipe is the perfect example of a healthy, fruity treat. Don’t forget to make sugar swaps with your daily coffee or tea, too.

Instead of artificial sweeteners, try one of these natural alternatives:

• Honey:  Unlike white table sugar, honey is a complex food. One teaspoon contains 25 other compounds including proteins, amino acids and trace minerals.
• Agave: A distilled sweetener derived from the blue agave cactus, agave has a low glycemic index.
• Stevia: A low-calorie sweetener that comes from a plant native to Paraguay and Brazil, stevia is 200 times sweeter than table sugar, so a little goes a long way.

Week 4: Go Vegan Once a Day

Choose one meal each day that you completely rid your plate of animal products – including eggs and dairy. This may be tough for some people, but it’s a rewarding strategy, especially for those trying to lose weight. Meat is a very concentrated source of calories and fat. Even lean cuts contain a lot of fat – 20% of lean meat calories are from fat, 29% of which is saturated. Also, meat has no fiber – which is an essential part of weight loss because it helps keep you satiated between meals. Eat high-quality plant-based proteins like beans, lentils, tempeh (made from soy), and seitan (made from wheat) during your meatless meals.

For a great no-meat dinner option, click here for Kathy’s vegan Philly Cheesesteak recipe.