Health/Fitness

Clean eating Learn to Re-set your metabolism
40 days
SOULS
DIVINE HEALTH PLAN

Daily Activity
  • When you wake Drink your KYANI (order at www.soulsofnoblecharacter.com)
  • Eat something when you first wake up
  • Keep snacks with you nuts, bars, fruits, veggies, ect….
  • One banana at least every other day (best after a work out) High GI
  • Eat an apple everyday (Gala or Fiji taste better) Put them in your salad
  • After 4 pm Eat only Fish or tofu as a Protein with your salads, fruits, vegetables, nuts, MOST IMPORTANT DON'T eat CHICKEN, BEEF, and TURKEY after 4. (or cut out the carbs completely)
  • Make sure you eat 5 or 6 times a day. This helps your metabolism start working right. (Breakfast, Lunch, Dinner and 2 snacks at least)
  • Drink a lot of Water (min 2 liter) (for natural electrolytes put a few sea salt crystals
    in your bottled water at least once a day)
  • Cut out all sugar (except fruit) use Nu-Stevia
Cut these out of your dietimmediately
  • Soda
  • Coffee
  • Hard core energy drinks
  • Salt
  • Bread (For a season) Ezekiel 4:9 bread in moderation is ok
  • Potatoes (for a season)
  • Rice (for a season)
  • Pasta (for a season)
  • Breath mints and sugar gums
  • Popcorn
  • Candies
  • Sugars (except naturalfruit) use Nu-Stevia
  • Nitrites
  • Processed foods
Replace old products with these
  • Whole wheat flour
  • Whole wheat bread, or Whole wheat tortillas Ezekiel 4:9 is best
  • Green Tea in place of Coffee
  • Corn chips in place of chips
  • Refried black beans
  • Nu- Stevia or Agave Nectar instead of sugar
  • Maple syrup Grade B (for tea and oatmeal ect.)
  • Spinach pasta or whole wheat pasta
  • Grape seed, Macadamia nut, Coconut, and olive oils in place of oil ( In that order make sure
    you read label for heat level)
  • Sea Salt
  • Organic
  • Free-range meats and eggs
  • Organic non-fat milk instead of whole homogenized milk
  • Almond butter instead of peanut butter
  • Fresh cuts instead of processed foots
Grocery Store List 4 starters shop (Trader Joes), (Whole Foods)
  • Cayenne Pepper
  • Maple syrup Grade B
  • Juices with no Fructose (see the label)
  • Hummus
  • Corn chip
  • Corn Tortillas instead of flour or whole wheat
  • Bell Pepper (Red, Yellow, and Orange)
  • Raisin Brand
  • Oatmeal
  • Eggs
  • Turkey Bacon (sausage)
  • Lemon Juice
  • Balsamic vinegar
  • Green tea
  • Greek Yogurt
  • Turkey breast slice
  • Light mayo
  • Onions
  • Natural Peanut Butter
  • Black Beans Black
  • Turkey jerky/
  • Ground turkey
  • Salsa
  • Cranberries, Granola
  • Sorbet
  • Lettuce
  • Apple gala or Fiji (one Apple a day)
  • Celery
  • Bananas
  • Fish (you will eat during the evenings)
  • Brussels Sprouts
  • Brown rice
  • Avocado
  • Pear
  • Strawberries
  • Low fat cheese
  • Grapefruit
  • Orange
  • Veggies
  • Berries
  • Chicken sausage
  • Broccoli
  • Zucchini
  • Onion
  • Nuts
  • Salmon burgers
  • Turkey burgers
  • Water
  • Whole wheat pasta or spinach pasta
  • Spaghetti sauce
  • Seasonings
  • Spinach
  • Cream of Wheat
  • Lime
  • Tomatoes
  • Black bean
Dinner Ideas
  • Turkey Chili with veggies
  • Glazed chicken and brown rice
  • Chicken wrap with corn tortillas minimal on the whole wheat tortilla
  • Shrimp and grilled veggies over brown rice
  • Chicken soup
  • Veggie Omelet
  • Tuna salad
  • Baked lemon pepper salmon
  • Fajitas
  • Chicken stir fry broccoli, mushrooms
  • Seafood veggies with Marinara
  • Rotisserie chicken and steamed vegetables
  • Bean salad with turkey
  • Ginger turkey or ginger chicken
  • Black beans and brown rice with Turkey
  • Salad with a lot of veggies a few corn ships and group turkey
  • Fruit shake in the blender with ice and add some protein
  • Broccoli with Chicken breast
  • Garden Burger
  • Whole turkey with asparagus
  • Seasoned fish and spinach
  • BBQ Chicken (try to get it without salt)
  • Roast beef wrap
  • Beef asparagus and brown rice bowl
  • Leon pepperSalmon kebab
  • Fish tacos with whole wheat tortillas
  • Grilled turkey and marinara sauce
  • Chicken Fajitah Pita
  • Tuna salad with bell peppers and lime
  • Tofu and veggies
  • Stir fry veggies with pine apple and nuts
  • Garlic chicken salad
  • Blackened chicken
  • Turkey soup
  • Black bean vegetable soup
  • Indian Dahl and spinach
  • Lentil stuffed tomatoes
  • Vegetarian chili
  • Egg plant sandwich
Snack Ideas
  • Cottage Cheese and Blue Berries
  • Hummas and celery
  • Celery sticks and Almond butter
  • Pear and Yogurt
  • Low fat mozzarella string cheese and orange 130 calories
  • Apple and almond butter 2 ½ tsp 140 calories
  • Broccoli/cauliflower fat free dressing 2 tbs 150 calories
100-calorie snacks
  • 1 hard boiled egg
  • 1 banana
  • ½ cup non fat yogurt and 2 peaches
  • 2oz sliced free- range turkey ½ pita whole wheat or bread
  • 12 almonds raw
  • ½ cup cottage cheese ¼ cup berries
Fruit:
  • One medium banana Generous
  • 1/2 cup of sweetened applesauce
  • 1-cup unsweetened Dried apricot halves, cooked
  • 1/2 cup?1 cup raw cherries
Cereal:
  • Cream of Wheat Regular or quick Mix's Eat, plain,
  • Prepared, 1 packet Frosted Mini-Wheat's
  • 1 ounce (about 1/2 cup)?Grape-Nuts Flakes,
  • 1 ounce (about 3/4 cup) ?Honey Smacks
  • 1 ounce (about 3/4 cup)?Total,
  • 1 ounce (about 3/4 cup) ?
  • Wheaties, 1 ounce (about 1 cup)
Meat:
  • Bacon, cooked, two slices
  • ?Chicken Roll, light meat,
  • two ounces (two slices)?Chicken or Turkey
  • One Two ounces boiled ham, ?Crabmeat
  • 3/4 cup canned or cooked
  • Omelet, plain with one large egg, skim milk?
  • One scrambled egg, skim milk addedSunflower seeds, roasted, hulled, 2-tablespoons
  • Generous 1-cup serving of Minestrone?. One cup tomato soup prepared with 1-percent milk (85 calories if prepared with water)?
  • Vegetable soup - 1-1/8 cup with beef, chicken or turkey
200 calories snacks
  • 2oz 2 oz canned tuna or chicken on 3-6 whole grain
  • 2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ whole wheat bagel
  • 1 packet plain oatmeal with 8 oz skim milk
  • 1 ounce whole wheat or oat bran pretzels, lightly salted
  • 1 Nature Valley crunchy granola bar
  • 1 Nature Valley chewy trail mix bar
  • 1 ounce dry whole grain cereal
  • Shake protein
  • Banana with Almond Butter
CSR40-E
Work Out Schedule (Beginner)
  • Walk 3 days a week for min of 30 minutes and stretch (beginners)
  • Walk a lap Jog a lap for 30 minutes 3 days a week and stretch (fat Burner)
  • Walk Mon/Wed/Friday 45 minutes and Tues/Thurs aerobic or Run 30min stretch (Intense)
Shape it up Fitness Calendar (Intermediate)
  • Warm Up: Stretching with Core exercise (hold each for 15 second do 3 reps)
  • Circuit Core 1: Plank, Oblique V-ups on both side, Superman, side plank, V-ups
  • Circuit Cardio 2: Modified Push- up, Wall Squat, Jumping Jacks,
  • Circuit Strength 3: Dumb bell Chess fly, Dumb bell cleans, Over head lift/ squat
  • Circuit Resistance 4: Lunges, Sumo Squat, push ups, Dumbbell Biceps curl,
  • Circuit E: Abs, plank with Leg raise, Lateral twist on arm, sit ups
  • Cool Down: stretch
Intense Fat Burner 5 week kick-starter (Shape up!)
  • Week 1 Mon/Wed/Fri/ Stretch with core workout first (burns more calories)
    20 min treadmill/ Row 1 minute at 500 then 15 burpies 30 sec rest (5 circuits)
    Tues/ Thurs Stretch with Core work out see above (Burns more calories)
    Treadmill at level (6-8) for 30 second then 25 lunges no rest repeat/ stretch /Abs
  • Week 2 Mon/Wed/Fri/ Stretch with core workout (burns more calories) 3x
    800 meter treadmill/ then 400 meter row/ 25 step ups and/ and squat Str/Abs Tues/Thurs stretch with core work out 2-mile treadmill.
  • Week 3 Mon/Wed/Fri/ Stretch with core work first (burns more calories) 20minutes treadmill Up-down cross body swings 10 reps, Overhead Saxon bend x3 Side bend assisted Bench lifts 15 each side/ Sumo Squat Jump ups 10x3reps / Reverse lunges, Jumping jacks with weights/ Butt kicks with weights/ lunges with weights/ Plank lift one leg on arm hold 30 second 2 x each side Tues/Thurs Stretch with core work first (burns more calories) Row 400 meters in between
    15 lunges, 15 burpies, 15 assisted pull ups 8 squats (times 5) Abs and stretch
  • Week 4 Mon/Wed/Fri/ Repeat week with Treadmill at 30 minutes minimum level 5.