TAKE THE 30 DAY FWB CHALLENGE: GET LEANER, SMARTER + SEXIER IN 30 DAYS — NO BS, JUST EAT REAL FOODS!
Hey friends, by now you should know what FWB’s are and how to eat live, cook and breathe with them..
FOODS WITH BENEFITS– That’s unprocessed, real and wholesome foods that Mom Nature hooked us up with back in the day. It’s food that your body can register, digest and process. It’s foods that already NATURALLY contain fiber, omegas, protein, vitamins A,C,E,B etc. you get my drift. (See list below)
HERE ARE THE RULES:
#1 FWB’s UNPROCESSED FOODS FOR 30 DAYS: Starting May 1st start consuming 100% real, unprocessed, un-packaged, REAL foods again. Join me..If you can’t pronounce the ingredients on the label.. don’t eat it!
#2 BEVS!: Only WATER is allowed throughout the day, sparkling or still. NO SODA. NO JUICE! NO MILK! NO SPORTS DRINKS OR PROCESSED SUGAR WATER! 2 C of coffee in the am or tea is allowed. Tea is your new bestie. Water is your bestie!
# 3 ALCHY CONSUMPTION??: Limit to only 2 nights a week. ALL IN MODERATION. 1 glass of Red Vino is allowed 3 x a week. Beer 2 x a week (2 glasses max.) And no, scotch is NOT a FWB!
#4 NO SMOKING! No whining. And exercise at least 4x a week for a minimum of 25 minutes a day! Get off your butt and make changes if you want to stay hot, smart and sexy.
#5 COST: FREE, I’m not going to bank of others acquiring wellness. I think that’s a buncha mallarkey. You’ll fed your ego with free endorphins when you start looking hotter, fitter and feeling better!
…for a full list of MORE FWB’s and how to cook with them, grab my cookbook Pretty Delicious yo.
FWB CHART FOR YOU TO FOLLOW.. PRINT SHARE EMAIL POST! GET WITH IT!
| FWB | Key Nutrients | Benefits |
| Fabulous Fruits | ||
| Apples | • Dietary fiber • Vitamin C • Antioxidants |
• Healthy heart <3 • Cardiovascular health • Aids in digestion |
| Bananas | • Potassium, folate • Vitamins C, B6,B1, B3, K |
• Helps maintain alkali balance • Contains good bacteria for that healthy tummy! |
| Nectarines | • Beta Carotene • Vitamin C • Potassium, fiber |
• Vibrant eyes • Phytochemicals help with healthy joints |
| Peaches | • Beta Carotene • Vitamin C • Potassium, fiber |
• Healthy immune system • Vibrant eyes |
| Avocados | • Vitamin A, C, E • Monounsaturated good fats |
• Beautiful skin, hair, and nails |
| Lemon | • Vitamin C • Fiber, calcium, iron |
• Most immunity! • Aids in preventing heart disease • Cancer prevention |
| FWB | Key Nutrients | Benefits |
| Babelicious Berries | ||
| Blueberries | • Vitamin C • Antioxidants |
• Vibrant eyes and skin • Healthy brain • Cancer Prevention |
| Dried Cranberries | • Vitamin C • Vitamin K • Fiber |
• Major antidioxidants • Beautiful eyes! |
| Strawberries | • Vitamin C • Antioxidants |
• Vibrant eyes and skin • Lower blood cholesterol levels • Cancer Prevention |
| Rasperries | • Vitamin C • Antioxidants • Calcium • Folate |
• Great for the liver and blood • Vibrant eyes and skin • Muscle development |
| FWB | Key Nutrients | Benefits |
| Vibrant Veggies | ||
| Artichoke | • Fiber • Calcium, iron • Vitamin C, B1, B2, B3, B6 |
• Stabilizes blood sugar • Natural diuretic • Help protect that liver! |
| Beets | • Dietary fiber • Vitamin C • Antioxidants |
• Healthy heart <3 • Cardiovascular health • Aids in digestion |
| Bok Choy | • Potassium • Calcium • Vitamin D |
• Strong teeth and bones • Helps with natural electrolyte balance |
| Cabbage | • Fiber • Folate • Vitamin B6, C, K |
• Totally detoxifies the body naturally • Helps with tummy health • Natural diuretic • Women’s overall health |
| Carrots | • Beta Carotene • Vitamin A, C, K |
• Super healthy eyes! • Cancer and heart disease prevention • Helps regulate blood sugar levels |
| Cucumbers | • Vitamin A, C • Fiber, Silica |
• Radiant skin • Can help aid in lowering high blood pressure |
| Eggplant | • Potassium • Fiber • Vitamin B1, B6, B3 |
• Brain booster • Aids in cardiovascular health • Enhance immunity • Natural diuretic |
| Garlic | • Manganese • Vitamins B6, C |
• Antibacterial properties • Antioxidants • Helps maintain normal blood sugar levels • Keeps bones strong and healthy |
| Green Onions | • Calcium • Vitamins A, B1, C |
• Helps aid in lowering blood sugar, cholesterol • Cancer Prevention • Can help with imflammation |
| Onions | • Dietary fiber • Vitamin C |
• Anti-bacterial properties • Strong bones • Aids in digestion • Cancer Prevention |
| Tomatoes | • Lycopene | • Vibrant eyes • Prostate cancer prevention for men |
| Red Bell Pepper | • Fiber • Vitamin A, C, K, B6 |
• Healthy lungs • Cardiovascular health • Beautiful eyes |
| Potatoes | • Fiber • Folate, calcium, iron • Vitamin C, B6, B1, B3, K, E |
• Major comeback kid! • Help maintain fluid balance • Healthy heart • Helps regular blood pressure • Healthy, sexy brain! |
| Pumpkin | • Potassium • Fiber • Vitamin A, C, B6, B3, B5 |
• Great for healthy lungs • Beautiful, healthy eyes • Helps to maintain moisture in the skin |
| Sweet Potatoes | • Iron • Vitamin A, C • Fiber |
• Gorgeous skin • Boosts immunity • Great for blood circulation |
| Asparagus | • Fiber • Manganese • Vitamin A, C, K, B1, B3, B6 |
• Heart health • Healthy kidney and lungs • Gorgeous eyes • Natural diuretic • Cancer prevention |
| Zucchini | • Fiber • Potassium, manganese • Vitamin A, C |
• Natural antiflamatory properties • Aids in digestion • Full of water content to keep you fuller longer • Low in calories |
| Squash blossoms are also a great pick! | ||
| FWB | Key Nutrients | Benefits |
| Mmm the Meaty Mushroom | ||
| Cremini Mushroom | • Selenium • Zinc • Vitamin B1, B2, B6, B3 |
• Boosts immunity • May help in Alzheimers prevention • Helps aid in lowering cholesterol • Gives you energy! |
| Shiitake Mushrooms | • Iron • Protein, fiber • Vitamin C |
• Boosts immunity • Helps optimal health • May help aid in lowering cholesterol |
| FWB | Key Nutrients | Benefits |
| Dark & Mysterious Leafy Greens | ||
| Arugula | • Vitamin A, C • Folate magnesium |
• Natural aphrodisiac properties •Keeps eyes bright • Keeps your body in overall optimum health |
| Mustard Greens/Collard | • Folate • Vitamin A, C, K • Fiber |
• Bright eyes and vibrant skin • Healthy lungs • Overall superfood that keeps you in optimal, sexy health |
| Romaine | • Vitamin A, C, K • Antioxidants |
• Bright eyes • Healthy heart • Aids in digestion |
| Spinach | • Vitamins, A, C, K, B2, B6, B1 • Iron • Folate |
• Popeye was no joke-keeps you strong! • Total super sexy food! • Strong bones • Healthy heart • Cancer prevention |
| Swiss Chard | • Potassium, Iron • Fiber • Vitamins A, C, E, K |
• Beautiful eyes • Gorgeous clear skin |
| Watercress | • Vitamin C, E, K • Beta carotene • Antioxidants |
• Healthy, clear skin |
| FWB | Key Nutrients | Benefits |
| The Seedy Side of Life: Grains/Seeds | ||
| Brown Rice | • Fiber • Protein • Manganese, selenium |
• Aids digestion |
| Quinoa | • Fiber • Complete Protein • Manganese, magnesium, iron |
• Helps aid in cardiovascular health • Migrane prevention • Helps prevent heart disease and cancer • Aids in digestion • Lowers risk of type 2 diabetes |
| FWB | Key Nutrients | Benefits |
| Beans beans! The magical! | ||
| Black Beans | • Vitamin B1 • Protein • Fiber • Folate |
• Helps lower high blood pressure • Aids in digestion • Packs on energy |
| Green Beans | • Vitamin A, C, K • Potassium • Fiber |
• Lowers blood pressure • Keeps bones healthy • Aids in cardiovascular health |
| Kidney Beans | • Fiber • Protein • Folate • Manganese |
• Aids in digestion • Helps aid in lowering cholesterol • Helps stabilize blood sugar levels |
| Garbanzo Beans / Chickpeas |
• Fiber • Protein • Folate • Manganese |
• Great source of cholesterol lowering • Aids in digestion • Helps stabilize blood sugar levels • Healthy heart |
| Edamame | • Fiber • Protein • Vitamin A, C • Calcium, Iron |
• Can help in cancer prevention • Help lower cholesterol • Boosts the immune system |
| FWB | Key Nutrients | Benefits |
| Grains and Carbs for Life yo! | ||
| Oats | • Fiber • Protein • Manganese • Selenium |
• Helps aid in lowering cholesterol and blood pressure • Helps with optimum function of kidneys, liver, spleen • Protect against diabetes and heart disease! |
| Bran | • Protein • Iron • Fiber |
• Minimize risk of diabetes • Aids in digestion! Yes it does! • Lower cholesterol • Natural probiotic |
| Barley | • Fiber • Selenium Tryptophan |
• Boost immunity • Aids in digestion • Cancer prevention |
| Flax Seed | • Omega 3′s • MUFAS • Protein • Fiber |
• Boosts brain health • Aids in beautiful hair, skin, and nails • Aids in digestion • Helps keep skin moisturized and supple |
| FWB | Key Nutrients | Benefits |
| Nutzo for Nuts | ||
| Walnuts | • Good fats • Omega 3′s |
• Boosts brain health • Healthy heart, skin • Minimizes premature aging and wrinkles • Mood booster • Decreases appetite |
| Almonds | • Vitamin E • Manganese • Selenium |
• Helps lower the risk of heart disease • May help lower cholesterol • Naturally helps the skin with moisture, being supple, and glowing complexion |
| Peanut Butter | • Protein • Fiber • Good fats • Vitamin E • Resveratrol |
• Healthy lean plant protein |
| FWB | Key Nutrients | Benefits |
| Fins n’ Shells | ||
| Tuna-canned | • Protein • Vitamin A • Omega 3′s |
• Boosts sexy brain health • Lower blood pressure and cholesterol • Healthy skin |
| Shrimp | • Protein • Vitamin D, B12 • Selenium • Iron |
• May prevent against Alzheimers • Improves mood • Helps prevent and control blood pressure |
| Mahi Mahi | • Vitamin A • Protein • Iron |
• Keeps you lean and mean • Healthy skin • Bright eyes |
| Salmon | • Omega 3′s • Monounsaturated fats • Fiber |
• Improves circulation • Shiny hair • Gorgeous, bright and beautiful skin • Brain health |
| FWB | Key Nutrients | Benefits |
| Lean Machine | ||
| Chicken Breasts (try to purchase organic, free range) * eat in moderation |
• Vitamin B3, B6 • Lean protein |
• Keeps you lean and mean • Healthy glowing skin • Healthy bones • Energy |
| Lean Deli Meats * eat in moderation |
• Lean protein • Essential amino acids • Collagen |
• Keeps you lean and mean • Healthy, glowing skin |
| Lean Beef (try to purchase grass fed, free farmed beef) * eat in moderation |
• Lean Protein • Amino acids • Vitamin B2, B3, B6, B12 • Zinc, iron |
• Helps with emotional and mental well being • Healthy brain booster • Heatlhy red bood cells • Energy • Aids in cardiovascular health |
| Tofu! | • Lean plant protein • Antioxidants • Omega 3 fatty acids |
• Packs lean protein to keep you sexy • Major calcium for strong bones • Omega 3 brain booster • Helps aid with menopause health |
| FWB | Key Nutrients | Benefits |
| Healing + Happy Herbs | ||
| Basil | • Vitamin A, K • Iron • Flavanoids |
• Great for cardiovascular health • Natural antibiotic and antinflamatory properties • Aids in digestion • Can help with tummy aches |
| Cilantro | • Fiber • Manganese • Iron • Flavanoids |
• Aids in digestion • Prevents nausea • Relieves intestinal gas (wow!) • Lowers blood sugar levels and cholesterol |
| Parsley | • Vitamin A, C, K • Folate • Iron • Major antioxidants |
• Healthy heart • Fresh breath • Aids in digestion • Major super sexy food • Strong diuretic properties |
| FWB | Key Nutrients | Benefits |
| Spice Me Up Sexy | ||
| Cinnamonn | • Manganese • Fiber • Iron, calcium |
• The scent alone may boost cognitive function and memory! • Improve colon health • Antiseptic properties • Aids in digestion • Beneficial for the heart, lungs, and kidneys |
| Coriander | • Iron, manganese, magnesium • Fiber |
• Helps aid in intestinal health • Helps relieve intestinal gas (fabulous!) • Protects against UTIs • Helpts aid in lowering bad cholesterol |
| Cumin | • Iron • Manganese |
• Helps boost immunity • Gives natural energy • Can help aid in cancer prevention • Helps aid in prenatal health and blood health |
| Curry Powder | • Vitamin B6, E • Calcium, Iron, Zinc |
• Helps aid in healthy joints • Helps prevent Alzheimer’s by improving memory • Natural inflammatory |
| Nutmeg | • Iron • Calcium |
• Increase blood circulation • Natural inflammatory porperties • May help curb appetite |
| FWB | Key Nutrients | Benefits |
| Total Bonus! Score Dude! | ||
| Extra Virgin Olive Oil | • Monosaturated good fat | • Biggest super sexy food of them all!! • Beauty in a bottle: healthy hair, skin, and nails • Healthy heart • May help with life longevity • Protexts against heart disease and aids in lowering cholesterol |
| Soba | • Protein • Iron • Fiber |
• Helps lower cholesterol • Lowers blood pressure • Aids in digestion • Great gluten free alternative to wheat pasta |
| Whole Wheat Bread * eat in moderation |
• Protein • Iron • Fiber |
• Keeps you fuller longer • Can help to aid in digestion |
| FWB | Key Nutrients | Benefits |
| A Very Merry Un-Dairy to you! Non-Dairy/Cheeses | ||
| Almond Milk | • Vitamin D, E • Iron phosphorus • Calcium |
• Beautiful hair, skin, nails • Easily digested • Low calories • Super creamy and delicious non-dairy alternative to milk! |
| Greek Yogurt | • Protein • Calcium • Vitamin D |
• Tottaly gorgeous hair, skin, nails • Strong bones • Flat belly |
| Parmesan Cheese * eat in moderation |
• Calcium • Protein |
• Sexy hair, nails, skin, teeth |
| FWB | Key Nutrients | Benefits |
| Antioxidant Heaven | ||
| Cocoa Powder / Chocolate *eat in moderation |
• Antioxidants • Flavanoids |
• Aids in cardiovascular health • May aid in anti-aging • Heatlhy heart, um and it’s absolutely delish! |
| Red Vino! * drink in moderation |
• Antioxidants • Flavanoids • Reservatol |
• May aid in anti-aging! • A healthy heart • Helps to protect the lining of your heart |
And knock off the obnoxious “dieting and detox” programs and start LIVING again!
Good luck yo and write on my wall here if you have questions, need a lil McLovin’.
xxx ck
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