Table of Contents
Introduction: Taking Unprocessed up a Notch 1
Part 1 Change Your State: 10 Steps to Shift Your Mind-set 11
1 Get Clear on Your Vision 13
2 Make a Decision 19
3 Break Through Self-Imposed Stops 21
4 Find Your Driving Core Motivator 25
5 Don't Just Try-Commit! 28
6 Add the Good 30
7 Create a Morning Routine 33
8 Create a Focus Flow 35
9 Create New Habits 40
10 Connect with the Right People 42
Part 2 Plan Your Plate 51
1 Create a New Jump Start 52
2 Make 100 Percent Unprocessed the Base of Your Plate 61
3 Balance Your Plate with Protein, Fats, and Carbs 69
4 Pack Your Plate with V3: Value, Volume, Vegetables! 75
5 Keep Your Plate Clear of Added Sugar (and its Artificial Imitators) and Slow Down on Starchy Carbs 79
6 Clear Your Plate of Inflammation Triggers 86
7 Perk Up Your Plate with Fermented Foods 93
8 Hydrate Your Plate 99
9 Fill Your Plate with Anti-inflammatory Superfoods 104
10 Supplement Your Plate 119
11 What Changing Hormones Bring to Your Plate (What the Heck Is Going On?) 126
12 Next Steps 135
13 Planning to Plan Your Plate: Everything You Need for Easy Meal Planning 141
The Recipes 163
Part 3 Love Your Weight 249
1 Focus on Intensity and Progression 252
2 10 Daily Mindful Movements for Strength, Flexibility, and a Pain-Free Body 257
Final Words 278
The Recipes 279
Acknowledgments 281
References 283
Index 295
