Thank you so much for trusting me to lead you on this journey of empowerment and personal growth through forming healthy lifestyle habits.
I believe that beauty starts from within and that no products on the market can help you look younger like daily exercise, clean eating, and mindful practices that reduce stress.
I also believe that the best accessory we can possess is self-confidence! That's why I practice self-defense fitness with a purpose using the KHR program.
I'm in my mid-forties and feel better, stronger, and more confident than ever before. I want the same for you!
Let me take you on this journey with me and help you as I have done with many women before you!"
Let's do this!
In the following, you will find my NEW Summer plant-based recipes, specifically designed to reduce your body's inflammation and boost your immune system! The drinks and food in this guide are low in calories but high in the nutritional value, leaving you satiated while helping you reduce fat. Not only are these recipes healthy, but they are so tasty! Plus, they are paired up in such a way to assure the absorption of iron and necessary vitamins. These recipes are created specifically for women in our program who were looking to lose weight and jumpstart their immune system. Members' of our KHR program also get plans to help them lose weight faster. Recently, we had our juicing 5-day challenge and had participants lose up to 7.8 lbs in 5 days without feeling hungry, and yet feel re-energized! I hope these recipes help you reboot your journey to healthy living! Enjoy!
Why Anti-Inflammatory Food?
Inflammation is the immune system's natural response to infection, injury, invading microbes, plant pollen, and chemicals. This is good for us, as it protects our health. However, chronic inflammation caused by inflammatory foods can do harm to our bodies and cause an array of chronic diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. All of these have been linked to chronic inflammation.
To make it simple, food that is acidic is the kind that has lots of calories but very little nutrients. This includes fried foods; red, cured, and processed meats; food that is high in trans fats, such as margarine, shortening, and lard; dairy products such as milk, cheese, and butter; oils high in omega-6 such as soybean, canola, corn, peanut, sunflower, to name a few; sugary processed food and drinks with high-fructose corn syrup, such as soda and other sugar-sweetened beverages; excessive alcohol; refined carbohydrates with high-glycemic index and whose fiber is stripped away.
As you might be aware, the American diet is not really friendly to our bodies. It raises the acidity of our blood's pH level, and in turn, leaves our bodies as a great incubator for many chronic diseases. I was once a die-hard meat lover, but after both of my parents were diagnosed with cancer, I decided to break the cycle and start consuming a 95% plant-based diet. I wanted my diet to mimic the longest living people in the world who live in the so-called Blue Zones, a diet similar to the one which my 98-year-old grandma follows.
Ever since I switched my eating habits, I have been able to keep my pH level around 8.5 for years, improving my overall health. I am 44 and have a body-age of 18, with total body muscle mass over 40% and fat under 10%. My blood tests are "brilliant", according to my doctor, and I don't remember the last time I was sick.
Here, I will share with you my favorite low-calorie but nutrient-rich drinks and food that will help boost your immune system. This eBook is meant to give you a fresh clean start.
If you want to learn more about the lifestyle, routines, habits, exercise plan, and plant-based meals that keep me healthy, you can find it in my "4 Weeks to a Better You." and join our Katarina's HIIT&RUN program for support.
A good rule of thumb when it comes to discerning which foods are good for us to eat is simply to look at how high in natural antioxidants and polyphenols—protective compounds found in plants—are present in a small number of calories with low sugar content. Foods like ginger, turmeric, broccoli, avocados, tomatoes, EVOO, almonds, walnuts, quinoa, buckwheat, lentils, beans, chia seeds, berries, apples, green leafy vegetables, berries, and citrus fruits all fall into this category.
FUEL 4THE SOUL - Anti-Inflammatory Plant Based Summer Recipes
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