Wake Up & Live [2 ed.] 9788496192447, 849619244X

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Wake Up And Live Copyright @2019 KM Publishing

All rights reserved including the right to reproduce this book or portions thereof in any form whatsoever.

Published by KM Publishing Book Design and Layout by Shantay Madden

IMPORTANT The information in this book reflects the author’s experiences and opinions and is not intended to replace medical advice. Before beginning this or any nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. Ask for a physical stress test.

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A mind-body-spirit approach to lifestyle change

I DEDICATE THIS BOOK TO ...

...the 3 most important elements in my life: My God, my family and YOU. Almighty God, thank you for putting this book on my heart and providing me with limitless inspiration and insight to bring it to fruition. I felt you by my side throughout this entire journey. Without You, this book would not be. My family : Mommy Daddy Auntie Kim Kimani Kelissa Keznamdi Kadiya And my precious Kailani, My heart, undying gratitude, and love is all yours as you provided me the strength, fortitude and unwavering support to get me through this process. You reminded me of my mission and purpose and helped me conquer self-doubt and fear. I truly owe you more than words can convey. YOU! Thank you, for your words, your messages, your vulnerability and readiness to change. This book is for you sweet friend. Your struggle is my struggle. Now let’s go change your life!

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A mind-body-spirit approach to lifestyle change

ABOUT THE AUTHOR Kamila McDonald, dynamic certified personal trainer, and sports nutritionist, is a Stanford University graduate with an inspiring story of self-discovery and reclamation. Drawing from her own health and fitness struggles, she created a program that utilizes this philosophy: “a healthy, physical lifestyle cannot begin without a sound emotional and spiritual foundation.” After earning her Master’s in Journalism from UC Berkeley, Kamila returned to her native island of Jamaica to work in health and communications. She designed a predominately, plant-based nutrition program and an efficient complimentary workout and fitness regime to serve as the foundation for a lifestyle change.   Her work in the space has made Kamila one of the most recognizable fitness and wellness personalities in the Caribbean and the diaspora. She has empowered people home and abroad, not only to lose weight but to adopt a healthy lifestyle fueled by self-love. Her Jamaican/Caribbean inspired fitness brand is one of the most organic and beloved with a story riddled with achievements of seemingly impossible goals. (She lost over 60 lbs on her way to becoming the first Miss Jamaica World contestant, pushing the boundaries by being the first with dreadlocks). Overcoming a life-changing period in her life, she gave birth to a new determination and realization of the connectivity between physical health and emotional wellness. In light of her challenges, it’s remarkable that this dynamic fitness guru, entrepreneur, author and mom of a beautiful daughter, Kailanibelle clawed herself out of her own dark place to find peace, health, and happiness. Kamila’s fitness method is based on the wellness of the spirit and mind while building the body. The program encompasses the magic of Reggae music, organic foods inspired by her lush, island home of Jamaica, and her “High-Intensity Interval Training” workouts. However, it is more than just diet and exercise that makes her program unique; it’s the human connectivity and peer support. During her annual fitness tours and weight loss challenges, Kampers within the Kamp Kamila movement are connected by an unbreakable bond that is rooted in love, support and common struggle. Join the Movement … www.kamilamcdonald.com

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Wake Up And Live

TABLE OF CONTENTS TOPIC



PAGE

INTRODUCTION 13-21 PREP WEEK 22-65 DETOX WEEK (WEEK ONE) 66-81 RESET WEEK 82-99 JOURNAL INTRODUCTION 100-103 SELF-BELIEF (WEEK TWO) 104-145 POSITIVE VIBRATIONS (WEEK THREE) 146-189 LETTING GO OF FEAR (WEEK FOUR)

190-229

SELF LOVE (WEEK FIVE) 230-269 CONCLUSION 272-275

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Wake Up And Live

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You’re finally ready. I can feel it. You invested in this book because you’re tired of starting over. You’re tired of existing in a mediocre reality, and tired of simply being tired. I know exactly how you feel, and I remember it like it was yesterday: overweight, overfed, undernourished and underloved. Before we go any further–I’m a Taurus, so I like to keep things clear from the get-go–I want to make sure you know what you’re getting yourself into. You know this isn’t a diet book, right? Or some quick, easy fix that will help you to lose 10 pounds in 10 days? If that’s what you were looking for, then I truly apologize for the inconvenience. Please email [email protected], and I’ll send you as many fad diets as you like! There are millions of them out there, existing in the multi-billion dollar weight-loss industry waiting to pounce on your emotions and perceived need to accomplish this journey overnight. The truth is, if you decide to go the “fad diet route,” you WILL lose the 10 pounds in 10 days. But... What happens after that? A frustrating story that I’m about to tell. A frustrating story you may know all too well.

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I get the feeling... that you want–and need–so much more than that. No more quick fixes, because you’ve finally recognized that you can’t keep covering up your wounds and expecting them to heal. We repeat what we don’t repair. The weight gain weighing you down, literally and figuratively and the health issues you may be battling, are simply symptoms of a problem that is cutting way deeper than what the eye can see.

Yes, it’s gonna be a bumpy ride. Healing is never linear, and wounds don’t heal the way you want them to - they heal the way they need to. Healing comes in waves. It hits the rocks sometimes, but mostly crashes gently and beautifully against the shore. Don’t try to rush this process. Trust it. Embrace it. Live it. Feel it. Accept who you are right now, flaws and all, and begin to move from a place of unconditional LOVE instead of a place of lack. Don’t start this process because you hate your body as it is now. Don’t wait for the new and improved version of you before you start loving yourself again. If that’s how you plan to approach this, then you’ll stay stuck in a place of lack and insufficiency, and this experience will become just one more diet for you to add to your “I tried” list.

I sense that you’re ready to heal from the inside out– that you are humbly reaching out and taking that first brave step. It is the beginning of a journey you KNOW is going to take everything out of you to conquer. You’ve accepted that. Something clicked inside of you from somewhere strong - who knows where or why? Regardless, it reminded you that this is the one, precious life that you have. That nudge pushed you to recognize that it is time to, once and for all, Wake Up and Live!

Your purpose is hidden within your wounds, so it’s time to heal, loved one. It’s time to be brave enough to discover the life

you deserve and to step up and be courageous enough to chase it. Your entire life is about to transform— your energy levels, immune system, quality of life AND, yes, your bikini body to-be.

This is what the next five weeks will be all about– waking up to the truth about the thoughts, habits, and foods that have been poisoning your temple for so long. And, more importantly, making the decisions necessary to heal and truly start LIVING!

You bought this book because you are ready to eat good, feel good and look good every single day. You bought this book because you are finally ready to Wake Up and Live! I’m right there with you. Let’s do this.

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A mind-body-spirit approach to lifestyle change

where it all began Sometimes it takes an overwhelming breakdown to have an undeniable breakthrough. I often journey back to the moment in my life when I knew enough was enough. I was 18 years old and left my sunny island of Jamaica to attend a multi-international college in Flekke, Norway. It was indeed the experience of a lifetime; there were 200 students from 84 different countries, and a close-knit melting pot of beliefs, religions, customs, and norms. For the first time in my life, the very essence of who I was and what I REALLY stood for was challenged. I struggled to adjust to the weather, and no matter how many layers of clothing I packed on, the cold stung like a thousand needles. I lived on-campus, which was located in the northernmost part of Norway. This meant that for the majority of the months that school was in session, we would only have a few hours of sunlight every day. During the winter months, for example, there were sometimes only two to three hours of sunlight! For months, I would go to classes while it was still dark and rainy, and the sun would have already set when it was time to head back to the dorms. I guess I was spoiled with sunlight all my life, but who knew that a lack of sunshine would have such an effect on ME?!

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The combination of adjusting to the climate and culture, dealing with college pressures, adapting to my new reality and being millions of miles away from the safe space I called home was tough, to say the least. In retrospect, I guess I didn’t handle all the challenges very well. Even though there were always people around, and I absolutely LOVED my new and exciting experiences, I somehow felt the most alone I’ve ever felt in my life. Food became my friend. Before I knew it, I gained the “Freshman 15”, which then became the freshman 30. Then, without warning, my once oversized winter coat was hugging snug on my formerly slender 5 ft 4 inches frame. At my heaviest, I was 183 pounds. Hot chocolate, pastries and late-night pasta feasts with my Italian neighbor were how I got through the social and academic pressures of school. Somehow they numbed the reality that I was too afraid to face and created the illusion of a safe space. The more I ate, the more guilty I felt; the more guilty I felt, the more I ate. That’s when things took a turn for the worst. I developed an eating disorder, and I battled with it all on my own. Not even my family knew how bad things had gotten. Somehow, I always managed to crack a smile and fake having it all together. I would lock myself in the bathroom, binge eat on foods high in sugar and fat and, for a tiny moment in time, feel some kind of comfort, peace and escape.

After a few minutes, I would immediately begin to feel sick from an overindulgence of unhealthy poisons I had just stuffed down. I would then force myself to bring it back up - a habit that ended in a massive flood of tears every. single. time. Bulimia gained full control. I remember my heart would always start racing abnormally (probably from the sugar rush), causing me to have a panic attack right there on the bathroom floor. Sometimes I used to wonder if in those moments would be my last few breaths. A few times, I actually hoped it was. I remember waking up every day feeling disgusted with my body and ashamed of allowing myself to get to this place. How did I let myself get so out of control? Why was I so addicted to the very foods I knew were creating a cycle of depression and dependence? I hated myself for constantly giving in. I knew deep down that I had to stop, but I was so weak, broken and afraid. I had no clue how to make the first step to healing myself. Those who knew me during those years experienced a Kamila who covered up her truth about how much pain she was in. I hid how uncomfortable I was in my own skin—I was literally a prisoner trapped in my own body underneath layers and layers of pain, confusion, fear, and self-deprecation.

A mind-body-spirit approach to lifestyle change

Eventually, I shut down. I became a recluse. I stopped doing the things I loved and found every excuse possible not to socialize with the people who meant to world to me. I was too embarrassed for anyone to see me this way. Most of all, I was too embarrassed to see MYSELF that way. I hid in oversized shirts

and sweaters that somehow also camouflaged the selfdoubt and insecurities that I was too scared to face. All of a sudden, the girl who was once so confident, driven, articulate and full of dreams became self-conscious, depressed, doubtful and driven by fear. That fear manifested itself everywhere! I was too afraid to make my usual contributions in class discussions; too afraid to apply for positions I knew I was qualified for and too afraid to go home to Jamaica during holidays and face everyone in the state I was in. Fear took over and kept me from living. The effect of my low living went beyond the weight gain. It chipped away at my happiness, my livelihood, my strength, and my dignity. With each pound I gained, I felt I lost a little bit more of myself....and eventually, I felt like I lost myself entirely. It was ex­actly at that moment when I had my final breakdown, my final pity party. I decided that enough was enough. I literally scraped myself off the bathroom floor for the final time and decided to take back my power and dignity. I decided to live.

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The change was slow, but I was determined. I used to make the excuse that it was too cold to exer­cise- but, I strapped on several layers and started to jog 3 times a week. I feared getting in a swimsuit, but bought one for my new frame and began doing laps in the heated indoor pool in the evenings. I mustered up the courage to start up the school’s first dance group where I taught all the choreography. It was a painful, exhausting journey of losing and gaining. I didn’t quite know what I was doing, but I was doing, and all I knew was I was not going to stop doing. A big moment for me was getting the news that I was admitted to Stanford University on a full scholarship. How exciting! Things finally started to turn around. I worked through my eating disorder and banished it once and for all. After months of working at it, I lost my first 20 pounds before stepping foot on Stanford’s grounds. I still had another 40 pounds to go, and I was determined to see it through. In my sophomore year, I founded and directed Stanford’s first Caribbean dance group. We danced for several hours a week and performed on weekends. I activated my on-campus gym membership and started going to the gym regularly. In my junior year, my sister, Kimani, joined the Stanford family as a freshman. We were strictly vegan for 4 years after that! It took years of commitment and work, but I finally started to feel like myself again. At the point of attempting to tackle my last 15 pounds, just a few months away from graduation, I decided to enter the Miss Jamaica World beauty pageant.

Wake Up And Live

That’s when I took things up a notch. I remember going on Amazon.com and ordering over 20 books on exercise and nutrition. I spent so much of my time researching

The truth is, I also knew that my work had just be­gun. During the question and answer section of the pageant, I froze in fear on stage. This was the same fear that had held me hostage during my unhealthy years. I realized that even though I had physically accomplished my dream weight, there were still so many wounds that still needed to be healed. It was in that moment that I realized that being healthy goes way beyond the physical and that there were still many things that were broken and needed attention. I then began a journey that was so much bigger than the weight loss. After the pageant, I became certified as a personal trainer and sports nu­tritionist. I started successfully training and coaching hundreds of clients. I discovered my purpose; not just my own purpose in life, but the purpose to all the pain I went through. I needed to go through what I did so that I could meaningfully be a part of chang­ing others’ lives, and share my experiences openly and authentically.

and discovering this new, exciting, wonderful world of health. I finally understood why I was losing and then regaining and, though I had come such a far way, why it took me so long. I became fascinated with learning about the body and passionate about sharing what I learned. I documented my journey and shared everything I was learning on a weekly blog: what foods to eat, which ones to avoid, the most effective exercises to get in the best shape and feel great. The responses were overwhelming. I had no clue so many people struggled with the same things I did, and I enjoyed enlightening them about how to be their best selves. By the night of the Miss Jamaica World finals, I had lost more than the 15 pounds and was the slimmest and most toned I had been my entire life, even before the weight gain. I stood tall and proud on that stage. Though I didn’t win the overall pageant, I did win the People’s Choice and Beach Beauty sections (the beach beauty contest judged contestants on the aesthetics of the body). That win meant more to me than anything else in the world. That accomplishment represented that I finally conquered a battle that held me down for so long.

Rock bottom was my biggest blessing in life. It forced me to fight during the weakest moments of my life and created an opportunity to step up and be brave. Courage was really what created that first step out of my seemingly never-ending darkness-a first step into a light I would never have imagined or even dreamed of. To think I was initially too fearful to even give it a try!

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I stayed stuck in such a painful place for so long, and I only wish I could have told myself that fighting the battle would have led me to such a bright and beautiful place. I’m eternally thankful for the toxic situations I was forced to maneuver because they have granted me the most incredible growth. It is in our weakness that we are forced to find our strength, to crack open and discover exactly what it is we are capable of. I will forever honor my journey because it reminds me of the fighter I have become and that once I can imagine something, dream of something, and want something badly enough, I can achieve it.

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Wake Up And Live

It’s your time to...

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A mind-body-spirit approach to lifestyle change

I wrote this book for you. You, the one who feels alone and afraid and overwhelmed by your current reality. You, the one who wants so badly to take that first step towards better health but has no clue where to start. With this book, I want to give you the chance I didn’t have - the gift of knowledge, insight, hope––knowing that you don’t have to accept this half- version of a life you’ve been living. It doesn’t matter if you are physically in the best shape of your life or 100lbs overweight- we all have “dark rooms” that we are afraid of facing. But if we don’t face them, we will never TRULY be healthy. Acid reflux, heartburn, eczema and insomnia. Acne. Constantly being riddled by fear. No matter how big or small your own “dark room” is today, it will one day become a monster issue if you don’t take the time to heal and start making loving, conscious decisions for yourself and your body. You CAN find peace, happiness, love, joy, and fulfillment. You CAN stop settling and become your best self, living your dream life and achieving your dream aspirations. You CAN enjoy meaningful, healthy relationships. It starts and stops with you. It boils down to how much courage you will have to step out and give yourself a chance for long-lasting change. Overcoming my struggles has been the hardest thing I’ve ever done, but nothing beats the zest for life I regained, and the confidence, clear mind and incredible amounts of energy I now have. The most difficult day back then doesn’t even compare to the overall feeling of wellness I feel today. Nothing of value comes easy. I’m urging you to take that first courageous step and get prepared to FIGHT! You are SO much stronger than you give yourself credit for, and you are WORTH the fight. True mental strength comes alive in this midst of hardship, and it requires training just like any other muscle. That inner strength is a big part of what will make this transformation possible. Promise me that you will actually commit to this journey and not just flake out on yourself because it got hard. Life is SO beautiful on the healthy side. The moment you stop wasting your energy ruminating about things you can’t control is the moment you will transform and LIVE! EMBRACE your hardships and discomfort. They are opportunities for you to see what you’re really made of and, believe me, you are made up of all kinds of amazing. So, breathe. And commit. It will be hard, but you are more than capable and worth every last drop of blood, sweat, and tears this will take. You are not alone, sweet friend. Not only do I know that you can do this, but I also know that you WILL. Wake Up and Live!

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A mind-body-spirit approach to lifestyle change

a mind, body, and spirit approach to waking up and living

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My guess is that you are a lot like me. You’ve tried several diets, and you’re tired of starting over. You might be afraid of attempting one more diet that will only leave you exhausted, depleted, HUNGRY, and right back to where you started in the first place. That’s precisely what I didn’t want to create - just one more plan that would offer an attractive, quick fix that wasn’t sustainable or long-lasting. That’s why this is a mind, body, and spirit approach to lifestyle change. This journey is so much more than food. For this change to be truly sustainable, you will have to heal in all areas of your life. Here are the 3 main areas you will focus on: Mind transformation Body transformation Spirit transformation I want you to keep coming back to each component; remaining totally and completely open to the lessons. Even when it makes you uncomfortable, don’t run away from the lesson. Lean into the discomfort. You will only fully transform if you are willing to feel uncomfortable.

I’ve learned this the hard way—unless your MIND is 100% made up, pumped up and geared up for WAR, then you might as well just call this quits before you even begin! Here is where I need us to be on the same page. This is the most important battle of your life so there is NO calling it quits. Anyone can do that—quitting is easy! But you, my love, you are here on earth for a BIG purpose, and I know somewhere deep down underneath all the physical and emotional layers, you know it too. So why are you getting up everyday living in autopilot mode?! Why are you not running like you’re on fire towards your wildest dreams?! Why do you continue to abuse yourself with unhealthy food, thoughts, and habits? Those are the very same bad habits that are preventing you from accomplishing those dreams in the first place! Let’s take our living legend, and one of my biggest inspirations, Usain Bolt as an example. There is no denying that he was blessed with an incredible and unmatchable talent.

A mind-body-spirit approach to lifestyle change

Usain was born destined for greatness, to leave the exact kind of impact he has left on the world. But just imagine if throughout his entire career he only showed up when he felt like it, ate what he wanted and only trained when he was in the mood?

Making up your mind to commit and being disciplined about that commitment, however, involves the realization that there is no other option. The importance of achieving your goals has to become so strong that whether you feel like it or not, it must get done.

That GREATNESS we know today would be nonexistent. Yes, he is talented beyond measure, but to REALLY tap into his potential and talent, he had to go ALL IN. He had to show up every single day, mind made up, prepared and ready to WIN!

Imagine if every time you didn’t feel like going into work, you called your boss to let him/her know you weren’t coming into work. Or, if you helped your kids with their homework and made them dinner only when you FELT like it.

In case you haven’t realized, we only have one life here on earth. Yes, you may never be Usain Bolt. BUT the point is if you continue to half-ass life, do what you feel like and when you feel like it, then you will continue to operate at a mere average of your capabilities. You will never be able to step into the greatness that is YOU. Your reason for being hereyour purpose!

We all have massive responsibilities on our plates, and our lives are very hectic, but would you not take a shower or brush your teeth because you’re “too tired” or “too busy”? Things like bathing, brushing your teeth, going into work, and making sure your children have food on their table are things we do because we deem them important. Bills have to get paid, so we continue to work. Our teeth would fall out if we didn’t brush them. Likewise, if we eat badly and don’t exercise, we become sick. So, just the same way we muster up the courage and the discipline to face our lives and responsibilities every day, our BIGGEST responsibility is to ourselves and making sure we are healthy. Things like eating healthy, getting enough sleep and exercising regularly need to be at the TOP of your priority list, not something way down at the bottom that you “don’t have time for.”

This means you MUST begin to cultivate the complexed art of discipline! One of the greatest things I’ve ever discovered is that self-discipline is actually a learned behavior - you can practice it and train it just like any other muscle in your body, and it WILL become stronger.

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Mind over matter Before we go any further, I want you to write down your top 5 health and fitness goals. Do you want to lose weight? Have more energy? Strengthen your immune system? List them below. 1

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Now imagine your life having achieved these things. Launch yourself into the future and act as if you’re already there. You are bursting with energy, you’ve finally reached your goal weight, and you’ve gained so much confidence. How do you feel? How is your life different? Describe in detail what life is like, the things you are able to do now - get detailed about it! After achieving my health and fitness goals, I… ................................................................................................................................................ ................................................................................................................................................ ................................................................................................................................................ ................................................................................................................................................ ................................................................................................................................................

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Now tell me what life would look like if you DIDN’T go after these health goals of yours. What are the consequences of not achieving those 5 things? Do some free writing. Don’t overthink it - just write down what life would be like if you don’t do this. WARNING: this part may be very emotional. Feel the emotions. It’s okay to cry it out, and FEEL…THAT’S exactly how we heal! ................................................................................................................................................ ................................................................................................................................................ ................................................................................................................................................ ................................................................................................................................................ Now it’s time to organize your thoughts. Pick out your top 5 reasons why you MUST achieve your very important goals. You must outline these because NOT getting them and NOT stepping up to your potential is NOT an option. List the 5 reasons you must commit: 1

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I know and believe you are going to step up to the plate (pun intended) and do everything in your power to make this transformation happen. It’s important to realize that the cost of NOT getting your goals is just too expensive. Every single day, especially the tough days, I want you to come back to this list. Day after day you can re-commit, consciously directing your time and energy to make (even a little) progress every day, and never giving up until you get there. This commitment will NOT come without challenges. In fact, some of the very challenges you will need to overcome pushed you down this slippery slope. Recognize your bad habits and make tangible, realistic plans on how you will get past them.

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Below, write down 5 things that hold you back from your health, fitness and weight-loss goals. Is it your unrelenting smoking habit? Are you getting enough sleep, are you too busy? Have you been eating too much sugar? Have you failed to make time for exercise? What are your five biggest obstacles? 1

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I’m a health coach and personal trainer. People give me lots of excuses. One of the things I’m always harsh about is that there is never any excuse bigger than the possibility and ability to get past it. There is ALWAYS A SOLUTION to why you THINK you can’t get past all the things that are holding you back. Maybe a perceived obstacle is that you don’t have any time. But do you really NOT have time? How much time are you spending watching TV, scrolling on social media or talking on the phone? How much are you overcommitting and agreeing to things that aren’t high on your priority list? What can you cut out right now that will allow you the time to commit to being healthy? If time is your issue, the solution is simple. Reality check: you are in control of your time! Every device has an off button, and you have the freedom to say NO to every request! At the end of the day, if nothing changes, then nothing changes. If you repeatedly keep playing these excuses, then those important goals you listed above just won’t happen! Facts! You have to know, without hesitation, that there is always a solution to your perceived barriers-the very ones which have been holding you back. Get creative and come up with a solution for each one of the circumstances which have challenged you. If finances are a factor preventing you from eating healthier for example, what can you cut back each month that will free up some extra money to make your health a priority? If you want what’s on the other side of those obstacles bad enough, then you will do everything in your power to make it happen. Get creative and invent the solution to each problem. These solutions have to be realistic and sustainable, but you MUST come up with at least one solution.

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A mind-body-spirit approach to lifestyle change



Solution 1

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These exercises will be such an essential part of creating the mindset necessary to win. Do not skip over them! There is massive power in writing down your goals, dreams, fears, and solutions, and you multiply that power by revisiting these goals and lists at least once a week. It begins now-the exercising of your mind and controlling your impulses and desires. Shift into relying on the importance of achieving those goals and remember the risk you are taking if you don’t. Make positive decisions that contribute to your health and well being. Accept that you will never feel like doing anything all of the time! We will explore and recalibrate your mindset throughout the book, so gear up for some big changes! Accept nothing less than your best! Decide right now that these goals of yours are non-negotiable. No matter how long it takes to get there, you will do everything in your power to chase after them every single day!

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Nothing affects your body more than what you eat. The food you consume every day affects EVERYTHING from your mood, creativity, and energy (or lack thereof) to your skin, focus, and productivity. That’s why we can’t really look at what we eat as an expense. Instead, we have to see that sacrifice as the investment that it is! Every time we make a good food decision, we are putting a drop of savings into our future. Not only because it’s a proven fact that we WILL live significantly longer the healthier we are, but because what we eat affects how we show up in our careers, in our relationships and everything in between. We may not be able to control everything that happens to us in life, but we CAN control what we eat—the power lies in our knives and forks. This book will guide you through the 16 nutritional lifestyle changes (the “sweet 16”) that I want you to make. Each week, you will receive a meal plan and a shopping list. In total, you’ll have over 80 mouthwatering recipes that will make your palette jump for joy and come ALIVE in the yummiest, healthiest way imaginable.

Counting calories and measuring macros will never be the solution to your best body. Anything can have the right proportions of macronutrients (carbohydrates, protein and fats). Let’s take a protein bar, for example. The sugar content is low, the protein content is high, the carbohydrate grams are relatively low, and the calorie count is listed at “only 100 calories.” But did you check the long list of ingredients you can’t pronounce? Do you even know or understand the sources of the nutritional makeup? Stop focusing on the numbers that lead right back to a lab, prepared by someone in a white coat. Once you embrace the “sweet 16”, you will naturally begin to lose ALL the weight you’ve been fighting to lose without stressing the numbers. That’s because your focus will have shifted from quantity to quality. The kind of quality that will rebalance your hormones, reduce chronic inflammation and acidity, speed up your metabolism and have your body functioning like a super machine revved up to heal, wake up and LIVE! In fact, I never want you to count a calorie or macro ever again in your life!! Yes, I said it! We won’t count or obsess over ANY numbers. With a deliberate focus on micronutrients and variety, we can tap into the incredible power of using our food as our medicine.

A mind-body-spirit approach to lifestyle change

Every day, we will be eating from the “farmacy” to avoid going to the pharmacy - eating for healing instead of laboratory numbers on a nutrition label. Just because you won’t be counting calories or macros, it doesn’t mean that understanding them isn’t important. Our bodies NEED those macronutrients to live, thrive and come alive. Let’s get familiar with what you will be eating over the next 5 weeks and beyond.

During Reset week you will begin cleansing in mind and body. You will be eliminating all processed food, added sugars, coffee, alcohol, gluten, dairy, and toxic thoughts! You will be fueling up with delicious, alkalizing nutrients and positive vibrations to begin your process of healing. There are 2 approaches to Reset Week: Hard And Dun and Tek Mi Time. It won’t be easy, but this is officially the beginning of a brand new, healthy you!

Each week, I will provide suggestions on how you can approach your meals. Feel free to follow the plans meal by meal, or simply take the bits and pieces that resonate most with you and your current reality. It is very important not to get fixated on perfection. Some days, you will conquer these changes and other days they might conquer you! Just show up and give it your best every day. Here’s how a typical day of eating looks after reset week: > > > > > > >

Lemon water Breakfast Snack/green juice Lunch Snack/green juice Dinner Anti-inflammatory tea

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protein We all know we need protein, right? We need it in every single meal. It’s pretty much the best friend we cannot live without––we need it for everything to function properly. The added bonus is that protein takes super long to digest. So if you’re consuming the right amounts of protein from the right sources, that lean protein will keep you feeling full for a longer period of time while consuming fewer calories—WINNING!!! Here’s where you’ve probably gone wrong. More than likely you have been conditioned to think that if your protein doesn’t come from a chicken, pig, cow or goat, then it’s somehow lacking and insufficient. Even beyond that conditioning, you may FEEL incomplete without meat, and could very well be one of the millions who have animal protein for breakfast, lunch and dinner every day!

Lifestyle Change #8 will explain precisely why you will need to cut back on your meat intake– as in, immediately. If you’re a meat freak, don’t worry. I promise that we’ll find a nice compromise during these next few weeks, so work with me, okay?!

So, first, let’s address how much protein we ACTUALLY need. Protein is necessary in adequate amounts. If we consume too much, however, it becomes one of those gems that will have the opposite effect and become not so good for us. Let’s talk about how you can find that balance–not too much, not too little, but just right. What you need depends on a few factors, the most important being how active you are. It is recommended that we each get a little less than 1 gram (0.8g) of protein for every kg of bodyweight.

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Let’s take me for example. I weigh 128 pounds, which is 58kg. Here is how I would calculate my protein requirement: 58 x 0.8g = 46.4g of protein everyday. Your turn: Your weight in Kg x 0.8 = _______________ (the amount of protein you need daily). HOWEVER... If you are someone who works out regularly, then your protein requirement increases significantly. Consequently, you must multiply your total daily need by 1.4. I work out HARD - 5-6 times per week. So I would multiply my total daily need of 46.4g x 1.4 for a total need of 65g of protein every day. Your turn: Your daily protein need x 1.4 = __________g total protein every day.

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The next thing you need to understand is that a protein is either complete or incomplete. A ‘complete protein’ simply means that the particular source of protein contains all nine essential amino acids that our bodies need. Because our bodies cannot produce these essential amino acids on their own, we must obtain them through food–more specifically, through protein. All animal sources of protein are complete, and they contain more protein than most of their plant-based counterparts. These animal sources include chicken, beef, fish, pork, eggs, and dairy products. Unfortunately, along with the amino acids, B vitamins, and iron, these sources of protein also come with a WHOLE lot more than you bargained for to begin with: puss, steroids, and antibiotics. In addition to that, these sources of protein are extremely acidic. Plant-based proteins, on the other hand, have smaller amounts of protein per gram and are not always “complete”. However, just because they are incomplete does NOT mean they are inadequate. If you are ready to protect yourself against chronic disease, then sign yourself up immediately for a predominantly plant-based diet! Don’t worry, you already bought that ticket when you made the decision to read this book– you may just not know it yet! If you aren’t currently vegetarian, not to worry, there’s a cozy balance that we’re about to find. This one single adjustment in your diet will change your life FOREVER! Just so you know, we don’t need all nine essential amino acids in every single bite of food that we eat! The “completeness” will come through the VARIETY of plant-based protein in each meal, so that by the end of the day, your protein intake is as complete as possible! I repeat: the “completeness” will come with VARIETY! This means you can’t eat just hummus, chia seeds, and lentils over and over just because they are all excellent sources of protein. You have to mix it up throughout each meal and each day in order to truly experience the gifts of having a predominantly plant-based diet. On that note, I’m giving you all the wonderful, incredible sources of protein that will do your body good– no, actually, GREAT! I want you to make an effort to try out some of the recipes in the back and again, focus on getting as much variety as possible. Wake Up to the consciousness of the incredible world of plant-based protein!

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Vegetables

Legumes Tempeh Lentils Edamame Black Beans Navy Beans Kidney Beans Pinto Beans Chick Peas Lima Beans Black-eyed Peas Tofu (extra firm) Split Peas Green Peas

- 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 4 ounces - 1 cup cooked - 1 cup cooked

-

31g 18g 17g 15g 15g 15g 15g 15g 15g 13g 11g 11g 9g

- ¼ cup - ¼ cup - ¼ cup - ¼ cup - ¼ cup

- 9g - 8g - 5g - 5g - 3g

Nuts Peanuts Almonds Cashews Brazil Nuts Walnuts Grains Buckwheat Bulgur Wheat Germ Amaranth Quinoa Oatmeal Millet Barley Brown Rice

- 1 cup - 1 cup - 1 cup - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked

- 21g - 13g - 12g - 9g - 8g - 6g - 6g - 4g - 5g

- 3tbsp - ¼ cup - ¼ cup - ¼ cup - 2 tbsp - 1 tbsp

- 11g - 8g 6g 6g - 5g - 2g

Seeds Hemp Seeds Pumpkin Seeds Sesame Seeds Sunflower Seeds Chia Seeds Flax Seeds

Spinach Collard Greens Broccoli Mushrooms Brussels Sprouts Asparagus Kale

- 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked - 1 cup cooked

- - - - - - -

5g 4g 4g 4g 4g 3g 2g

Other vegetable sources Nutritional Yeast - 3 tbsp - 12g Spirulina - 2 tbsp 8g Tahini - 3 tbsp 8g All-natural Peanut Butter - 2bsp - 11g Almond Butter - 2tbsp - 9g Hummus - 3 tbsp - 4g Chlorella - 2 tbsp 2g Animal protein that you can enjoy (SOMETIMES) Chicken (organic, Cage-Free, Natural) Fish (Wild Caught) Eggs (Organic, Cage-Free, Natural) Plant-based protein shake Lean chicken Wild cold-water fish (salmon, halibut, cod, mackerel, sardines) Cage-free and organic eggs If you are not currently vegetarian, and the thought of a predominantly plant-based diet is intimidating, then I want you to start out small. Start with, perhaps, just one meatless day. Then move on to two and, before you know it, you’ll be tagging me in all the new recipes you are exploring and LOVING! All I need you to have is an open mind, along with a gentle acceptance that cutting back on meat and including more vegetarian sources of protein in your diet is one of the healthiest lifestyle changes you could ever commit to. Once you start embracing your Sweet 16 Lifestyle Changes, you won’t even need to count or think about the quantity. I can’t stress it enough. Where protein is concerned, think of two things: plant-based and variety!

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carbs Carbohydrates (aka “carbs”). Where to even begin?! Carbs are probably THE most controversial out of all the food groups! Do they make me fat? Are they good for me? Which carbs should I eliminate? Should I eliminate them altogether? I get these questions everyday; so I think you may want me to clear them up for you too :). The secret is in understanding that there are two types of carbs : • Good carbs (complex carbs— your best friend!) ...and there are... • Bad carbs (simple carbs—your worst enemy!) As the great Bob Marley said, “your enemy could be your best friend, your best friend your worst enemy.” In order to lose weight effectively and provide your body with the right vitamins, minerals and phytonutrients necessary for good health, you MUST learn how to distinguish between foods that are your enemy and those that are your very best friends. The good thing is that food science has made it easy for us (for once)! Have you ever heard about the glycemic index? If not, now is the time to learn. The glycemic index is the most ingenious classification of carbohydrates for one reason only: it helps us easily differentiate between our best friends and the enemy.

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Consuming Carbohydrates

Insulin is the guy that removes the excess glucose out of your bloodstream (to keep your blood sugar stable). When all the glucose is removed (either used up or stored), your blood sugar will become low again (which is when you’ll start hearing your stomach growl). You will start to feel hungry again, and if you don’t eat something, you will feel very tired, irritable and even have difficulty concentrating. That’s because the cells in your body–especially your brain– depend on that very glucose to function.

Before we get into the good news and the bad news, let’s first tackle what happens when we eat any carbohydrate. Say you’re hungry and you cut a slice of that hardo bread (an addictive white bread) you’ve been craving (or had a couple of cookies... or a small pint of ice cream). OR, maybe you were smarter and had a wonderful, fresh mix of greens or a banana–you know those are all carbs too, right?!.

This is where the glycemic index (GI) comes into play! The GI makes it easy to know which carbs are good or bad, determined by the effect the carb will have on your blood sugar. This is in part due to the type of sugar, starch and/or fiber they contain.

Well, you devour whatever carb it is and BAM...it converts to glucose (a sugar), which hangs out in your bloodstream for a while (hence the term “blood sugar”). UP shoots your blood sugar, which is when your pancreas releases insulin to either:

White potato, for example, is a complex carbohydrate, so we think we have the green light, right? WRONG. White potatoes can increase our blood sugar levels almost as fast as table sugar! It has a much higher GI than sweet potatoes for example. Understanding GI values can help us select the right foods to stabilize our blood sugar levels and, ultimately, keep our weight in check.

• Put that energy to use by your brain, muscles and other cells–did you know that the brain’s preferred source of energy is glucose?! OR • Store it as glycogen in your liver and muscles, (the primary and preferred storage) OR

The number one factor that contributes to a low GI is fiber content. Foods high in

• If that primary storage is filled up, the fat goes to your hips, legs and tummy. This means you’ve been eating a little too much :) or not working out enough to BURN it up.

fiber are almost always low on the GI list because they take longer to digest.

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This fiber slows down the absorption of the glucose in your intestine by adding “bulk” and thus does not send your blood sugar levels all over the place. Fiber also provide a feeling of fullness, which helps prevent overeating. Win-Win-Win! Getting rid of the enemy Simple Carbs As you’ve now learned, the higher a food’s GI value, the faster it is absorbed by the body, the faster it raises your blood sugar, the more insulin is produced. This sends our blood sugar levels totally out of control. Also, the more insulin we have circulating through our bloodstream, the more calories will be stored as fat! These rapid and strong increases in blood sugar levels have been linked to an increased risk for diabetes, heart disease, disordered eating patterns, low energy and a surge in cravings. All simple carbs cause us to gain weight by promoting fat storage and slowing down metabolism. I want you to get SUPER serious about completely cutting out ALL simple carbs.

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Here is a small list of the foods you will be saying goodbye to: • • • • • • • • • • • • • • • • • • • •

Fruit Juices Sodas Cookies Processed and sugary Cereals Jams (unless homemade and wholesome) Pastries Bagels Croutons Breadsticks Croissants White Bread White Pasta White Crackers White Flour White Rice Candy Ice Cream Chips Store bought/fast food white potato Fries Pizza

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But FIRST…..FRUIT!

I know, I know—GASP! All the things you love, right? In fact, this is exactly the kind of list that once had me paralyzed with intimidation when I first started my journey. The thought of committing to a life without all the foods I loved and enjoyed was scary and seemingly unsustainable. But here’s what I want you to do—instead of thinking about what you are giving up, I want you to shift into embracing what you will gain from this commitment. Without these foods, your body will immediately begin to function like the stallion that it is. The food you will replace this junk with will leave you full, energized and satisfied throughout the day. The best news is that for each of the foods in this list that you are giving up, there is a healthier alternative that will taste just as good–sometimes even better–and leave you feeling on top of the world! And YES, this includes desserts! Whether or not you need sweet or savory, there are hundreds of alternatives out there. During your Wake Up And Live experience, you will be trying out the yummiest recipes which I promise will still satisfy your cravings—the healthy way. So, fear not! You will soon learn how to have your cake (well, the healthy kind :) ) AND eat it too, all while slashing the pounds and working towards your best health. Just promise me you will take this Simple Carb list seriously and eliminate them for GOOD - out of your kitchen AND out of your body!

Simple but safe We welcome fruits with open arms because they are processed by our bodies very differently than our arch enemies that I just told you about. This is because they occur naturally—there is nothing refined about them. When you look at the ingredient list of an apple…well, that’s the point, there’s no ingredient list because it’s JUST an apple! It’s a real food and is embraced by your body as such.

Fruits are the only simple carbs that are allowed in our circle of trust because even with an adequate amount of sugar, they are still 100% in their natural state. They are also all high in fiber, which as you now know, helps to slow down the digestion of the naturally occurring sugars. They are also packed with essential phytonutrients, vitamins, minerals, and enzymes that our bodies need to function properly. At the same time, if you aren’t careful, the naturally-occurring sugars in fruit can ruin all your weight loss plans if you consume too much (after all, a sugar is a sugar). The best way to monitor your fruit intake is to understand the effect fruits have on your blood sugar (i.e. where it falls on the glycemic index), and then make decisions throughout the day accordingly.

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Low GI Fruits

• • • • • • • • • • •

These are the fruits that are lowest in sugar and will have the least effect on your blood sugar. Try as best as you can to use these more often than the other categories in your salads, fruit bowls, and smoothies. • • • • • • • • • •

Blackberries Blueberries Raspberries Strawberries Avocado Cranberries Grapefruit Lemons Limes Olives

High GI Fruits These are the fruits with the highest effect on your blood sugar. Still, no guilt here. But depending on your weight loss goals, keep your intake of these at the bare minimum. On the bright side, these fruits have nutrients that still contribute to weight loss and will give you the energy you need to get through your high energy workouts. It is especially beneficial when you combine them with complex carbohydrates from grain sources, as this helps to slow down the release of sugar in the bloodstream.

Medium GI Fruits These fruits have a little more sugar than the category above. Enjoy these guilt free, but please do not consume more than one serving (usually one fruit) of these a day if your Wake Up and Live goals include weight loss. • • • •

Peaches Pears Cherries Apricots Melons Plums Apples Tangerines Passion Fruit Pomegranate Grapes

• • • • •

Cherries Tomatoes Kiwi Nectarines

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Bananas Pineapple Watermelon Mango Papaya

A mind-body-spirit approach to lifestyle change

Good complex carb and fruit combinations

There are no hard and fast rules when it comes to fruits. We all process foods differently. As long as you don’t overdo it, you’ll be on the right track.

• Oatmeal + Banana • Oatmeal + Mango • Pineapple/Papaya in a smoothie with Oatmeal Chia Mango Mashup • Banana, Peanut Butter, and Whole Wheat Toast • Grapes and Olives in a large salad My general recommendations for fruit are: • Don’t skip or be fearful of fruits, just consume them mindfully and consciously; • If your goal is weight loss, enjoy only 1 serving of fruit a day (including what goes into your smoothies); • If your goal is maintenance, enjoy up to 2 servings of fruit every day • If you eat fruits regularly (at least 1 serving per day), make sure you are combining that with a high-powered workout plan 4-5 times a week (combining weight training and cardio).

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Start taking note of how your body responds to the different kinds of carbohydrates. Note which ones give you the most energy or make you feel most sluggish, for example. It helps to keep a journal so you can keep track of just how much carbs you are eating—sometimes, fruits are SO yummy it’s so easy to OD! Don’t let those well-intentioned goodies ruin all your plans–just be mindful. Complex carbs You know those rare friends who show up at the right time, help you through the hard times and stay through into your best times? They are the keepers, the ones you go out of your way for. Those are your complex friends! Your body takes longer to absorb this amazing group of carbohydrates, which supply energy for a longer period of time, keeping you full and satisfied for longer. These carbs are the best for weight loss and maintenance, as they are less likely to be stored as fat because of their slow release into the bloodstream. By keeping you filled up for longer, you will avoid overeating, over-snacking and reduce your overall caloric intake.

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These carbs are the friends that will help you shed the weight that you’ve been fighting with for YEARS, pull you through the hurdles and forever be a part of your journey to your best self !

There are two types of complex carbs Complex carbs from grains You should be eating 1-2 servings of complex carbohydrates from whole grains (and other starchy sources) each day. A proper portion of these are measured by what can fit in one cupped hand.

All complex carbohydrates are... well... complex to break down! The process is long and slow, and the longer it takes the body to break them down, the slower the insulin response. This means the fuller you stay, the quicker you can have your bikini beach day!

Examples of servings:

Let’s learn more about our friend.

• 1 slice of 100% whole wheat bread • ½ cup of cooked grains (brown rice, quinoa, millet, oatmeal, 100% whole grain breads) • ½ cup of cooked gluten-free or whole wheat pasta • Baked sweet potatoes (what can fit in one cupped hand) • ½ cup oatmeal

Complex Carbohydrates are much lower on the Glycemic Index and should make up 50% of your total calorie intake. In addition to the advantages mentioned above, regularly eating LOW and MEDIUM-GI complex carbs will:

If weight loss is your goal eat 1 serving a day. If maintenance is your goal, (or you prefer slower weight loss), eat 2-3 servings a day.

• Help reduce your total LDL (bad cholesterol) and increase your HDL (good cholesterol); • Keep you energized throughout the day without causing crazy sugar highs and lows, thus improvi- ng your mental and physical performance; • Help reduce the risk of diabetes, cancer and other diseases; • Leave you with amazing, smooth skin if complex carbs are eaten daily.

Complex carbs from vegetables–eat freely, at least 4 servings a day You should be eating 4-6 servings of fresh produce everyday (making sure most come from leafy, fibrous greens).

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A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two cupped hands. Ensure you have a variety of the following throughout the week:

Complex carbs from grains, vegetables, and fruits will give you all the necessary nutrients your body needs. Our best friends are packed with iron, calcium, fiber, vitamins and minerals, niacin and folate, antioxidants and phytonutrients–and your body needs all of these!

Make sure the complex carbohydrates from vegetables make up half of your plate and at least 1 serving of complex carbs from grains a day.

• Arugula • Asparagus • Bean Sprouts • Mushrooms • Parsley • Watercress • Bell Peppers • Broccoli • Brussels Sprouts • Radishes • Eggplant • Tomatoes • Cabbage • Carrots • Cauliflower • Swiss Chard • Ginger Root • Celery • Collard Greens • Cucumber • Snow Peas • Green Beans • Lettuce • Kale • Onions • Spinach • Garlic

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fats Choose the right fats and enough of it When it comes to nutrition, “fat’ is definitely the F word that no one wants to hear. We don’t want to be it, much less consume it! Fats have received a terrible reputation over the last decade or so. Now, it’s time to clear all that up. Once you have a firm fat foundation, everything will fall into place and into those skinny jeans! We all NEED fat. Please let go of the misconception that fats make you fat. The trick is to understand that not all fats are created equal. Just like carbs, there are good fats and bad fats, and the good kinds are critical for your body to function optimally. Ironically, a lack of them WILL make you fat!

Eating the right amounts of good fats will: • • • • • • • •

Keep skin healthy Build cell membranes in the nervous system, heart, and brain Slow digestion of carbs Give food its delicious taste Lower LDL and raises HDL levels Contribute to weight loss Prevent depression Control fat manufacturing and enhance fat burning

Fats are calorie dense (the most calorie dense of all food groups), so we must eat them in moderation. Fat Carbohydrates Protein

9 Calories per gram 4 Calories per gram 4 Calories per gram

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Here is a list of the good fats you can eat in moderation: • • • • • • • • • • • • • • • • • • • • • • • • •

Animal sources of fat - eat in moderation • • • • • • • •

Macadamia Nuts Freshly-Grounded Flaxseed (store in the fridge) Extra virgin Olive Oil Extra virgin, cold-pressed Coconut Oil Olives Flaxseed Oil Avocado Coconut Milk Almond Milk Almonds Almond Butter All-natural Peanut Butter Brazil Nuts Cashews Chia Seeds Hemp Seeds Coconut/Coconut flour Flaxseed/Flaxseed Meal Hazelnuts Pecans Pistachios Pumpkin Seeds Sunflower Seeds Walnuts Ghee (organic, grass fed)

Salmon Trout Mackerel Sardines Herring Tuna Whole Eggs (organic, grass-fed and free-range) Nonfat Greek Yogurt

Saturated Fats and Trans Fats The two types of fats that we want to stay far away from are saturated and trans fats. These are the ‘heart clogging’ fats that do the total OPPOSITE of what we want. They raise bad cholesterol levels and put us at risk for all major chronic non-communicable diseases (NCD’s). SATURATED FATS Saturated fats are found in animal products such as: • • • • • • • • •

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Butter Cheese Whole Milk Ice Cream Fatty Meats Animal Skin (e.g., chicken skin) Beef Packaged food Fast food

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Saturated fats increase your bad cholesterol and put you at risk for heart disease and stroke. We should keep our intake of these fats to less than 10 grams daily. Trans fats are horrible for our health and our waistlines! We need to keep our intake of trans fats to a whopping total of zero. As you explore the various Sweet 16 Lifestyle Changes you will learn how and why to minimize these bad fats.

Complex carbs from grains, vegetables, and fruits will give you all the necessary nutrients your body needs. Our best friends are packed with iron, calcium, fiber, vitamins and minerals, niacin and folate, antioxidants and phytonutrients–and your body needs all of these! Make sure the complex carbohydrates from vegetables make up half of your plate and at least 1 serving of complex carbs from grains a day.

As a general rule of thumb, try to cook from home so you know where your food is coming from and how it is being prepared. Make an effort to eat at

Exercise regularly

least every 3 hours and cut off eating 2-3 hours before going to bed. Balance and the Body

I’ve placed such a large emphasis on nutrition throughout this book because I truly believe that what we eat is at the core of our well being. The Sweet 16 Lifestyle Changes laid out in this book will create the foundation of consciousness and habits you must embrace to become vibrant and create a beautiful, strong and healthy physical temple. I learned the hard way that taking care of the body goes far beyond just the food that we eat! Here are three habits that you also need to prioritize and incorporate regularly in your life; they are tried, tested and LOVED by hundreds of Kampers around the world...I dare you to try. :)

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Please take out your calendar and journal and let’s figure out how you will fit in 4-5 days of exercise in your life each week, a minimum of 20 mins each session. This is non-negotiable. If you don’t currently exercise regularly, I am SO excited for you because your life is SERIOUSLY about to change! When you make time for regular exercise, you will immediately see and feel the investment not only in your health (drastically) but also your mood, productivity and energy levels. Regular exercise should be one of your new habits that just has to happen no matter what. Don’t think about it, don’t wait to feel for it, just get serious and do it. No excuses. If life gets in the way and you end up missing a day or two, don’t beat yourself up. Let me let you in on one of my best tricks. It’s worked for me for YEARS and is the best solution if you ever get in a (very likely) rut. NEVER allow more than 3 days to pass without exercise, NO MATTER WHAT!

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Reduce stress

Keep track of your workouts and if you ever experience that 3-day slump creeping up on you, immediately strap on some sneakers, put on your favouritejam and just force yourself to get back in it. I promise you: if you live by that rule and truly aim to get in AT LEAST 4 workouts a week, your life will begin to change in so many exciting ways. If you are looking for a SUPER effective, fun and results-driven workout regimen, head over to kamilamcdonald.com and check out the home workouts I’ve created.

Throughout your entire Wake Up And Live journey and hopefully for the rest of your life after that, you will be creating healthy habits that will allow you to come alive and THRIVE! You will also be eliminating and breaking the unhealthy habits that have drained and depleted you, the ones which have left you in a chronic state of stress. Stress is ugly. Like REALLY ugly and it creates all kinds of imbalances and disease in the body. Stress contributes to a build-up of internal acidity and inflammation, an even uglier problem you will soon learn all about!

Get enough sleep As important as it is to Wake Up and Live, it is equally as important to get to bed and recharge! Getting adequate sleep is a key part of this balancing act of health we are all striving for. This is one area of my life I constantly have to work on and prioritize, despite my never-ending to-do lists and demands. However, I have seen personally that when I have gotten enough rest, everything functions better. I am significantly more productive and more powerful in my workouts. I have fewer cravings and notice that my mind is so much sharper and clearer. I am less controlled by my emotions and just feel better all around. Make sure to stay organized so that fitting in 6-8 hours of sleep becomes a daily achievement that will have an impact on all areas of your life, including your weight!

And get this dear friend, stress even causes us to store Belly Fat, yup! The same belly fat that’s been uncomfortably bulging over those skinny jeans and creating even more stress on top of the stress that created it! Geez, what a disaster! That’s the bad news. The good....actually, the GREAT news is that the major changes you are about to make will naturally affect the way you deal with the inevitable challenges life throws at you. You will begin to practice more gratitude, acceptance and, appreciation for where you are right now at this present moment and the various hurdles you are navigating.

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More importantly, you will begin to be proactive about your life and start to take tangible steps toward minimizing stress: physically, emotionally and mentally. Honor yourself for taking this first step to healing, which will involve at such a deep level, the elimination of that ugly, terrible, disease-creating monster called STRESS. Close your eyes and take a big, deep breath. Hold it for about 5 seconds and breathe out love, gratitude, and readiness for this fresh, new beginning—A new beginning that has no space for stress because you, my love, are WAY too beautiful and blessed to be stressed. If you aren’t convinced, soak in a hot bath for 30 Mins with 1 pound of Epsom salts as you release emotional anxiety and unbalanced emotions. Be gentle with yourself; Release unrealistic expectations of yourself; Release unrealistic expectations you’ve placed on others. Begin to see and accept things as they are instead of what you want them to be. Long lasting lifestyle change, free of stress, WILL be a process and slow and steady, one day at a time, always wins the race. Be gentle with yourself.

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One of the most important days of my life was the day I found out exactly why I am alive. It was a moment in time when everything started to make sense–my struggles and challenges, the way in which I learned to overcome them and, more importantly, how I came to feel a sense of wholeness and purpose. I finally realized that I am a part of something wonderful and special, with a purpose far greater and more important than me, my own goals and dreams. The truth is, we all have a story. We all have struggles that we need to overcome and, above everything else, we all have a purpose. There is a reason you are alive, and you have a huge responsibility to see that purpose through, not just for yourself but also for the lives you were destined to have an impact on. Becoming healthy in mind, body, and spirit is the only way you will truly give that purpose a chance. I learned this the hard way.

After my weight loss transformation, I vowed that I would never stop taking care of my body. I felt SO good about life; I was filled with so much energy, zest, and passion. I was exercising regularly, eating well and feeling GREAT! I accomplished some major personal milestones, but in the mix, life threw some major personal curveballs at me. For a few years, I found myself confused, emotionally drained and fighting for happiness. I did all I possibly could to control what I felt was totally out of control. When nothing worked, I filled my emptiness with work and the business of motherhood. Even though I was seemingly healthy on the outside, I felt lost and depleted. It was easy to cover it up at first with convincing smiles and filters, until my unhappiness started to manifest physically. For the first time in my life, I began to experience terrible acne, I got sick regularly and fought to find the energy to keep up with my responsibilities. One day after a series of traumatic events, I thought about my daughter and how much she deserved a happy, fulfilled mother. I thought about my clients and the movement I was creating. How could I ever want happiness for my daughter but not be happy myself ? How could I be a health coach and advocate in this drained, depleted state?

A mind-body-spirit approach to lifestyle change

Hitting another rock bottom in my life FORCED me to step outside the difficult situation I was in to find peace and happiness again. I spent significant time alone in prayer and meditation. Everyday I said affirmations, wrote down the various things I was grateful for and set specific intentions for my day. It was in that alone time that the answers came. After a few months, the transformation that took place was larger than life! It was the kind of transformation that really allowed me to discover my true, authentic self - the essence of who I am at the core. By taking the time to feed my spirit every day, I started to become a magnet for happiness and the most exciting possibilities. I realized that I was focusing on the wrong things all along. Despite the unexpected challenges that knocked me down, I still had SO much to be grateful for and so much more that I had to do. I HAD to heal and become more spiritually balanced regardless of how hard it was. Whether I wanted to or not, I had to let go of all the things and people that didn’t serve my necessary growth - especially the ones that compromised it. My focus became love. Loving my life (inclusive of all the ups and downs) and, more importantly, loving myself. I finally connected the dots from all my past experiences–experiences that I needed to find peace with for a long, long time.

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I poured my energy, love, and passion in the work I felt called to do, which naturally allowed me to step outside of all the things I was struggling with. This fulfillment helped me find a better balance between my personal needs and the need to serve and give my gifts to the rest of the world. I stepped into my soul’s purpose in the most beautiful, authentic, natural way. Through the influence of some very special friends, I also started to prioritize my relationship with my Creator. I spent more time in the Word and began to feel His presence in my life. I really started to understand that, despite my challenges, I am covered by a power higher than I could even begin to understand, and that His love for me is BIG. I released my need to control situations and to figure everything out, and instead worked on something I wish I did a long time ago — the art of surrender.

Life is so much more than what we create in our heads: the stories we tell ourselves, our insecurities, every single one of the issues we struggle with. There is a

much bigger and more important picture outside this ego of ours—humanity, laughing, giving, noticing the hundreds of small miracles we are blessed with every day, serving others and being the best YOU so that you can truly live out your purpose here on earth.

Wake Up And Live

As you embark upon this very important journey, remember that you have BIG work to do here on Earth. That work will require you to be free, happy, fulfilled and full of joy— all states that YOU have to cultivate

Being fully healthy requires you to be spiritually healthy, which means having a good sense of who you are and whose you are. In the same way you from within.

train your muscles regularly, you need to put the same effort into your spiritual well-being. When you begin to commit to your spiritual health, you will feel more balanced and fulfilled in your calling. This fulfillment will spill over into all areas of your life, ESPECIALLY if you are trying to once and for all lose the pounds that have been holding you down for so long.

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Is there anything that you are struggling with? I’m not talking about the usual, day to day “stuff” we all deal with. I’m talking about really struggling, to the point where whatever it is you are going through is affecting all areas of your life. From my personal experiences, I know that there is no way to achieve true health and healing unless all aspects of ourselves are balanced and harmonized. The thing is - and this is the hard part - a full consciousness of “self ” will be absolutely necessary to begin the journey to spiritual balance.

Consciousness of self begins with knowing exactly who you are and being at peace with your perfectly imperfect self. The challenge, however, is that we live in a world where there is endless pressure to be, think, express and live in the various boxes defined by society, cultural norms and trends. Without a strong sense of who you are, you will continuously be in a state of searching for truth and acceptance from people and communities who may or may not be in alignment with who YOU truly are at the core. That struggle to fit in may or may not be something you are even conscious of, resulting in an exhausting, uneasy, low-level energetic state without you even understanding why! Those who aren’t firm in their sense of self will always have fear present in their life–fear of judgment from others, fear of not being accepted, and fear of failure. This is no way to live the one precious life that we have.

When you know who you are deep down to the core, then everything you do will be a comfortable expression of that. You will feel no pressure to be someone else because you are YOU. The fear of acceptance and failures will become less and less. That’s because you will be able to stand firm in the gift of your uniqueness, and share it openly and honestly with the world. You can make peace with the flawed you, and no longer feel like you need to hide out of fear of judgement because you will be so rooted and grounded in WHO YOU ARE! Knowing who you are will unlock so many doors that hold the answers to your freedom–freedom to be and live your authentic truth, which is one of the most liberating pathways to peace. In knowing, accepting and loving who you are, a miraculous shift takes place. You accept that everyone won’t love (or even like) you, and that’s okay! The right people who are meant to be in your life will come and stay, ESPECIALLY when you are yourself. Imagine how much pressure you take off your soul, and how much lighter you get to be, when you are totally and completely yourself. When that is in place, you have no fear of judgement because you stand firmly and proudly in who you are, and have the freedom to express yourself personally and professionally. You must find peace, balance, harmony, and happiness within YOURSELF without ever letting outside circumstances rock your boat.

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A strong sense of self takes conscious effort, and the place to start is….drum roll...to spend more time with yourself ! Spiritual truths and self-awareness often come in the form of a quiet voice inside that you can only really hear when your mind is clear and still. Creating that sacred space for regular quiet time is so crucial for peace of mind, clarity, and tuning into your inner guidance. The inner guidance houses your intuition and spiritual truths. If you are like most people, however, you are rudely awakened by a deafening alarm clock that you snooze a few times before jumping out of bed and rushing into the demands of the day. In the process, you probably tune into your social media feed, scrolling through other people’s thoughts and energies, all of which are subconsciously defining and feeding into your own energetic state for the day. No wonder your day is chaotic! No wonder you can’t hear your own thoughts! Once you set that tone for the day, it is likely the rest of it continues to be chaotic and guided by distractions instead of being led by direction and purpose. Let’s change that immediately, and actively create that sacred space.

Put an immediate stop to ushering in chaotic days, and start implementing simple strategies that will actually play a significant role in your growth and change. It begins with actively creating sacred space for stillness. Starting today, right now, I want you to make an effort to go to bed on time with the intention to wake up just 15 minutes earlier for some moments of silence. This is how you will begin each day. It will be YOUR time, where you think YOUR thoughts, pray, say an affirmation, write a gratitude list and/or set 3 intentions for your day. Creating your morning ritual • Every morning, write down 3 things you are thankful for that you already have in your life; • Write down 3 things you are thankful for that haven’t yet come into being (speaking things into existence is SUCH a powerful exercise) • During this alone time, I also want you to choose an affirmation and say it aloud. Feel it. Believe it. And then live it. Every time fear-based thoughts start to creep in, revisit that affirmation. Stand strong in knowing that you’ve spoken it into existence, no matter what challenge comes your way! • Also, use this time to connect with your creator and ask Him for guidance on what His will for you is for the day. This is so very powerful. Most of the time we believe we know what’s best for us, but nothing is more important than being divinely led and guided, something I get into more later on.

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This journey to Wake Up and Live! is going to take constant work. The more you cultivate this habit of spending time with yourself each morning, the deeper you will develop a profound sense of who you are and where you are going. I urge you to commit to this habit for at least 5 weeks—the kind of transformation you will experience is more than I can describe in words. In fact, WHEN you do commit, I’d love for you to write to me about the changes you start to notice. Aside from that mandatory alone time in the mornings, take time to do things that are good for your soul. Get massages when you can, go for walks and pick a flower, put on your earphones and listen to a beautiful piece of music, or read an inspirational book and sit with how it makes you feel. Sometimes these simple pleasures are exactly what lead you to the kind of spiritual balance that will reveal the answers to the question of who you are. Again, this will take WORK, just like exercising regularly and being conscious of what you are feeding your body. What and how you are feeding your mind and soul is just as important!

As you begin (or continue) your journey to wellness—eliminating toxic food, thoughts, and people–you will be led further down the path of divinity. It will bring you closer and closer to your creator and His purpose for you. Things like peace, balance, humility, and patience will come more naturally, and you will feel more connected to your source. I used to operate from a place of fear and anxiety whenever I was confronted with life’s inevitable twists and turns. My addiction to food was rooted in that very fear, and in my inability to functionally process whatever painful experience I was going through. Whenever I felt alone, confused, anxious or depressed, I would turn to food, subconsciously thinking I could stuff away what was eating at me!

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As I became more connected spiritually, my faith began to override my fear. All the things I was running away from–including myself–were all a part of my journey. Whenever I was faced with a trial in any form, I began to recognize the opportunity for growth and accept that I was on a meaningful, guided path. I now appreciate the spiritual lesson that each challenge presents. As I’ve built a personal relationship with my Creator, miracles have started to occur in my life that have served to deepen my faith. The more that I spend time with Him and walk in His purpose, the more doors that open (and the wrong doors begin to close). This has created such a peaceful, energetic state because I know that He is in control and all things are possible through Him. What a pressure off of my shoulders! During tough days, I spend time in prayer instead of trying to hold on desperately to an outside, temporary source of comfort. I’ve learned to get close to Him through the Word, which provides the most extensive guide on how I should live my life. I’ve learned that taking care of myself is actually a form of worship! He wants me to “present ALL members of faculty” as a living sacrifice to Him. The same way He expects me to love, be patient, kind and forgive, is the same way it is actually important to Him that I keep my temple pure and clean. It is not of God to continue to abuse your body with toxic, poisonous food. It is also not of God to turn to food as your outlet to escape your current reality. It is important to operate from a faith-based place, knowing that through His strength you can get through anything. The temporary pleasure of food will not solve your problems–in fact, it will only continue to create more of them. What you are about to embark upon will be HARD. When you give your challenges to your creator, you immediately set yourself up for success. Nurture your relationship with Him everyday by spending time in prayer asking Him for help and guidance on your journey. It is also important to stay connected with a community who will help you remain grounded in Him. Find people who will pray both with you and for you.

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By becoming more spiritually aligned and connected to your purpose, you’ll be able to step outside of yourself and your insecurities and reach beyond your personal goals. You’ll more naturally tap into the bigger picture and realize you can no longer make poor health decisions, because each time you do you are taking one step further away from the legacy and the impact you were created for. You are a living, breathing vessel of your creator and He has BIG plans for you. Don’t waste your divine talent! He is depending on you to be your best, healthiest self and to walk confidently and boldly in the plans He has for you. This means living a life worthy of your calling by nurturing the very vehicle that will allow you to fulfill these great plans. Be your BEST! Show up for yourself. Find and feed your purpose. Maximize your potential by honoring your body, the one that is allowing you to fulfil that very dream, the best possible chance...by nourishing it well. Prioritize your spiritual health. Nurture your faith. Spend time with your creator and pay attention to the plans He has for you. He will continue to bless and provide for you as you walk in His purpose.

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IT’S

DETOX

TIME! 67

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Hello, my love, and WELCOME to the first day of the rest of your life! Are you excited?!?! This is it! You are beginning a journey that never really ends–a healing and purification of the mind, body, and spirit that will allow you to come ALIVE in a way that you’ve never imagined. This journey will allow you to LIVE and step into the person you were destined to be, once and for all. As a result, you will feel, think, and look the absolute best you have in years!

As you begin to peel away the physical and emotional layers that have left you trapped in a body and mind that isn’t yours, you will be eliminating some serious toxins. I want you to prepare your mind for all that is about to come. It won’t be easy, love, but it will definitely be worth it, and I am SO excited for you. What you will experience this week and beyond is not only a detox of the body, but also a mental, emotional and spiritual cleansing—the kind necessary for true, long-lasting change. Subconsciously or not, you’ve probably been holding onto several toxic feelings that inhibit your growth, your happiness, and your success.

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Maybe you’ve been angry with your mother who left the family when you were a child, or maybe your first true love broke your heart, and you STILL haven’t let it go. When we hold on to hurt and anger, they become baggage that is both heavy and toxic. The kind of baggage that you’ve continued to bring into all your failed friendships and relationships. Now it’s time to let it go. And here’s another big one: you could also be very angry with yourself, for various reasons!

Wake Up And Live

Maybe you feel like a failure for not accomplishing something you think you should have, maybe you’re upset with yourself for the weight you gained, or perhaps you’ve been resentful since entering motherhood and feel like you no longer have the time for your individual dreams. Whatever your baggage is, we all carry some kind of weight. For some, it may just be a carry-on, while others may be continuing to pay for several overweight bags -- you know, the ones that the airline marks as HEAVY!

Write them down, listing out every situation, circumstance, condition and person (including yourself !), and what you are hurt, bitter or angry about. Now beside each item, write “I forgive you.” One last step: I want you to say each hurtful person’s name and say out loud, “I forgive you.” This forgiveness WILL be a process, and it won’t happen overnight (believe me, I know). But, this is a start. It doesn’t make sense to put all this effort into detoxing without dealing with some of the most serious toxins—our emotions.

Whichever category you find yourself fitting into,

I’m starting today with a call for you to forgive. As I sit and write this, chills are taking

This is not a comfortable place to start your journey right? But, believe me, you will be so thankful you did this forgiveness exercise. This entire week, I want you to begin each day with a focus on forgiveness.

over my entire body and tears are welling up in my eyes. I know how painful the journey is, my friend. I know the pain that comes along with facing emotional baggage that has been weighing you down for YEARS. Facing your demons is scary, and choosing forgiveness is even more frightening. What you are about to go through emotionally may be even more challenging than the workouts and sticking to your eating plan! But let me tell you, loved one: there is NO WAY you’re going to make a lifelong, lasting change if you are holding on to anger, resentment, hurt, and per­ceived failures. I want you to write down every single thing that has caused you hurt, anger, or disappointment.

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FORGIVENESS AFFIRMATION I am ready for change, and today I focus on forgiveness. There are many people who have hurt, betrayed, and disappointed me. I forgive them. I recognize that it is only hurting me to store these emotions, and, today, I start the process of releasing that anger that I’ve held onto consciously or subconsciously. I recognize that I can’t truly step into a new life when I’m holding on to the past. There are many situations and people I forgive. But, most of all, I forgive myself. I know deep down that all I have ever done is my best, and today marks the day I let go and open myself up to total and complete healing. I ___________________ am ready for change. Today I forgive my past, release my future and show up for the present with love and faith.

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“Some of the most difficult journeys often lead to the most beautiful destinations. These next 7 days will be exactly that—7 very challenging days of purging, resetting and rebuilding to create a cleansed and pure space for the UNSTOPPABLE new you on the horizon.”

Reset week will probably contain some of the most difficult days EVER, but think of it as a huge jumpstart into the exciting new world, you have decided to explore. Believe me, when you get a taste (literally and figuratively) of all that’s to come, you’ll wonder what took you so long to totally and completely love yourself. The kind of love where you CHOOSE YOURSELF, over and over again, EVERY DAY by nourishing it well.

Think about what you have put your body through, just in the last few years. Consider things like stress, lack of sleep and overindulgence of highly-processed food, sugar and chemically-ridden substances. These toxins have undoubtedly created a poisonous and toxic buildup that you need to get rid of immediately.

Toxic behaviors, food, people, relationships and thoughts have been draining your energy and your happiness for so long that it’s no wonder you are tired and sluggish all the time! In fact, the more toxic you are, honey, the more you will have to eliminate. Consequently, the more you have to eliminate, the more difficult this week will be! That’s because eliminating toxins is EXHAUSTING, and the process will more than likely be quite rocky–both physically and emotionally -- as you release them. I’m talking about mood swings, headaches, short-term pimples, nausea, fatigue, and perhaps quite a few unpleasant smelling bombs. Why? Because you have finally decided to stand up to, address and clean up your internal toxic dump. The process of releasing those physical and emotional toxins is draining and, sometimes, very painful.

Our bodies are incredible structures, completely capable of detoxing through their own intricate and beautiful processes. Unfortunately, we jeopardize our body’s ability to heal itself after years and years and YEARS of toxic abuse. Eventually, our systems break down and will become totally compromised, leaving us susceptible to poor health and illness. Not surprisingly, every now and again, it’s necessary to give your body some help to expel the toxic buildup. And that’s exactly what we’re about to do––one entire week of resetting and regenerating your body’s own incredible and dynamic healing power.

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But, imagine if you didn’t start now! That toxic buildup in your liver, colon, skin, kidneys and all your other clogged organs would eventually become chronic inflammation. Chronic inflammation is the very foundation for some scary diseases which, if we allow the conditions to continue, will eventually become an actual fatal disease! No matter how difficult forming new habits will be, it’s something you have to do to foster health. Afterwards, promise yourself never to look back! The best way to get through this week is to totally and completely focus on the kind of healing that is taking place. Embrace the fact that it will be hard. Soldier up, and just do it! After only 3 days, you will feel lighter, think more clearly and sleep better. You will also have clearer skin and a TON of energy. As the days go by, you will continue to feel better and look better. Let that truth guide and comfort you in the difficult days. Know that you are not alone. We are in this together, and you can most certainly do this! SO! Yuh ready?! It’s time to purify! To SHINE and unleash the true you. It’s going to take all the guts and willpower you didn’t even KNOW you had, but this healing for your mind, body, and soul is URGENT. It starts TODAY. Right now! Be strong, and remember why you started. Happy purging! :) P.s. If you have any medical conditions, please make sure to discuss everything with your doctor FIRST. Do not tackle reset week until you get medical clearance.

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DETOX AND INFLAMMATION

This week, we will be eliminating... SUGAR Sugar is one of the most acidic anti-foods on the planet, and one of the biggest causes of inflammation. In fact, a recent experiment found that one hour after eating food, (or food-like substances), your body becomes inflamed. JUST ONE HOUR. Imagine the crap we dump on our precious bodies every single day for years and years, and then we become shocked when the doctor gives us disturbing news about the condition of our bodies. We will be addressing added sugars at length throughout the next few weeks, but prepare to part ways with this substance that likely has a hold on your life in more ways than you realize.

“Every time we eat, we are either feeding disease or fighting it.” - Heather Morgan If you follow me on social media, you’ve probably heard me quote this one thousand times! It is so important to think about the food you eat every day as either adding to many internal problems or creating necessary solutions. And it all boils down to whether a food or drink is acidic or alkaline. When you begin to make alkaline instead of acidic choices every single day, you will literally come ALIVE. Our bodies absolutely THRIVE in and LOVE an alkaline environment. On the contrary, when we eat too many acidic foods, our bodies go into a chronic inflammation frenzy. This has its own set of serious issues, one of which is contributing to early aging! To make matters worse, our bodies work overtime to neutralize the acids as they attempt to heal. That process creates very dangerous free radicals, which can lead to serious issues and diseases. Help your body maintain a more peaceful, balanced alkaline environment, and you will explode with good health and vibrant energy!!

MEAT AND DAIRY Meat is also highly acidic and puts a huge strain on the digestive system, liver, and kidneys. Just imagine the kind of pressure and strain you put on your body eating meat several times a day, for years on end! Don’t worry, pumpkin, you won’t have to cut it out altogether. But, we will definitely be addressing ways in which you can cut down inflammation in the meat department, while still flirting with it here and there to keep the love affair alive.

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PROCESSED FOOD Refined grains like white bread, white pasta, and white rice are also highly acidic. Digested, refined grains spin your blood sugar out of control and end up having the same effect as sugar. Yes, these “perfectly” created lab mixtures of additives, preservatives, and coloring are addictive and, let’s be real, SO DAMN GOOD! But they are also highly inflammatory and, beyond the surface, create so much damage. And what about fast food?! That will have to G-O! Fast food is a massive source of inflammation and must be avoided at all costs. Please and thank you :) COFFEE Coffee is another high acidity offender and throws the entire body’s PH completely off balance with every sip. We already know by now that acidic foods cause early aging and inflammation. This is the root of so many diseases we are trying to flee from. What you may not know is that coffee severely suppresses the immune system. The temporary high you get from coffee will, ironically, be the cause of your fatigue and lethargy a few hours later when the buzz wears off. That’s why you feel the subsequent “crash.” And what do we do after the coffee crash? Go for a second or third cup!

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You continue that cycle for long enough, and your body will need more and more of it to get the same effects that the first cup created. With each cup, you (probably unintentionally) put your body in a state of stress as the caffeine stimulates your body to release adrenaline in amounts as if you are preparing for war! This response keeps your blood sugar spiked, your mood swinging from left to right and your body in a chronic state of toxicity. Coffee also causes dehydration to a higher degree, depletes the body of B vitamins and gets in the way of iron absorption. Early aging signs and lines all lead back to those full mugs. You will also suffer from stained teeth and terrible coffee breath. YUCK! During reset week, you’ll be eliminating coffee completely! But don’t you worry, I have TONS of suggestions coming up that are so much better.

Other acidic offenders we will be cutting out this week: • alcohol • msg • gluten • stressful habits

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THE TIME IS NOW

These offenders create major inflammatory responses, and cause havoc on your beautiful, precious body! Creating more self-love habits, prioritizing and nurturing your relationship with your Creator, being positive, sleeping enough, exercising and creating an impeccable diet at least 80% of the time are SO very important. Do this not only for that size 2 dress, but for YOU! Do this for the long life and happiness you deserve.

I want you to believe and know that the decisions you make every single day are affecting your future. When your arteries are blocked, that didn’t happen “by chance”. When your arteries are blocked, that didn’t happen by chance. Likewise, it’s not an accident if you get acne, suffer from insomnia, or have sinus issues. This detox is for when you feel tired every day and need 4 cups of coffee just to survive, or when your favourite jeans can no longer even pass over your knee. YOU have actually brought yourself to this place. WE (You and I) are going to get you out.

COMMON SIGNS OF ACIDITY OVERLOAD • fatigue • headaches • joint pain • food allergies • muscle aches • anxiety and depression • high blood pressure • constipation (due to insulin overproduction) • fat storage • bone weakness

That cheeseburger today may not noticeably affect your health tomorrow. But, what happens if you keep eating those cheeseburgers and keep skipping those workouts? What happens if you keep eating mindlessly, running on 5 hours of sleep and 24 hours of stress? It won’t be pretty, believe me. Stroke, cancer, type 2 diabetes, heart disease or some kind of preventable condition is about to be served. It’s just a matter of time.

HOW YOU WILL FEEL AFTER RESET WEEK

You and your decisions play a massive role in how well you age, how much energy you’ll have throughout the day and how long you’ll live without preventable diseases. The headaches, acne, high blood pressure, stroke, eczema, and obesity are all connected to your actions! Take responsibility and connect the dots.

•more alert •less anxiety (a clearer head) •less inflammation •less impact of food allergies (the sinus-related ones) •less muscle pain •regular/controlled blood pressure •better bowel movements

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When did it become okay for 8-year-olds to develop type 2 diabetes–a disease that, just a few years ago, only our grandparents suffered from? I remember a time when cancer, heart disease, and hypertension weren’t these sorts of “everyday, everybody” diagnoses. Now, we are squeezing our eyes tight, hoping and praying we won’t be the next victim. Well, you don’t HAVE TO BE. Don’t ignore the signs: the fuzzy feeling in your head during the day, the poor memory, the fatigue with everything else except feeling and looking amazing. It’s time to WAKE UP! Your body is trying to tell you something. Don’t wait until it’s too late. Never let your obsession with losing weight override your desire to become–and remain– healthy. I already made that mistake, and it cost me so much more than I bargained for. You ARE going to lose weight, and you WILL start looking and feeling your best. Just shift your focus and take comfort in knowing that once you address the root and triggers of all this, and are willing to fight back hard for the body you deserve, you absolutely will regain control–in ALL areas of your life.

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You were designed to feel INCREDIBLE. You were designed to feel and behave like that annoyingly positive girl, who is so beautiful, driven, and comfortable in her own skin. In fact, the only reason she annoys you is that she has become what you want to be —authentically HAPPY, healthy and ALIVE! And that, my love, is exactly the kind of life you are going to create for yourself. The time is now. You are a Queen (or King), and you deserve to look and feel like one. So, let’s go!

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WELCOME TO

RESET

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HARD AN’ DUN The Hard and Dun approach is for you if you are ready to go all-in from the get-go. You will follow the exact structure of Reset Week, which involves 3 days of juicing, followed by soups and salads for the remainder of the week. If you choose to go with Hard and Dun during Reset Week, you will need all ingredients on the Reset Week shopping list. During this week you can expect to lose LOTS of weight, eliminate cravings, gain tons of energy and experience a drastic improvement in your skin. It is gonna be TOUGH, but I’m right here with you.

TEK MI TIME The Tek Mi Time approach is if you prefer to ease your way into this lifestyle change without the 3-day juice fast. You will be avoiding all meat, dairy, alcohol, gluten, added sugars, and any processed food during this week. Instead of the full out juice fast, you will be enjoying delicious green juices, smoothies, salads, and soups for seven straight days. Read through the Detox recipes to determine how much of each ingredient you will need for the week. Maybe you like soup more than green juice or maybe you like spinach more than kale. As we say in Jamaica “anyting a anyting” meaning, it’s all good! Make this week your own! Regardless of which group you choose, remember that nothing will happen overnight (including this shopping list!)



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Wake Up And Live BREAKFAST

SNACK ONE

LUNCH

SNACK TWO

DINNER

DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

DAY SEVEN

Extra Tip : Start your day with lemon water and end your day with your anti-inflammatory tea. smoothie

juice

salad

soup

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SHOPPING LIST FRUITS AND VEGETABLES •2 medium heads of broccoli florets •8-12 brussel sprouts (or 1 large bunch of bok choi) •2-3 large bunches of kale (or any dark leafy vegetable) •2 large bundles of spinach or callaloo •14 stalks of celery •12 large cucumbers •4 medium ginger roots (fresh) •10 medium carrots •1 head of cabbage / red cabbage (preferably both) •10-15 lemons / limes •1 fresh turmeric root (if not available you can use the powder) •Pepper - scotch bonnet (if you’re in Jamaica), or chili pepper (if you prefer/can’t access scotch bonnet) •6 medium tomatoes •4 medium onions •4-6 oranges •1 bunch of bananas •1 bag of frozen fruits- berries are best (they’re low glycemic, great for smoothies and packed with nutrition!) •1 pineapple (frozen or fresh) •Passion fruit (optional) •4-6 apples (Depending on your juice preference of sweetness) •Fresh mint •1 head of cauliflower •10 cloves of garlic •1 handful of fresh basil leaves •Avocados (if they aren’t in season right now, you’ll be replacing it with banana for the smoothie recipes)

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SMOOTHIE BASES & SALAD MIX-INS •Unsweetened: almond milk/hemp milk /oat milk/coconut milk •Be careful not to overuse any one of these kinds of milk - overuse of products (especially nut products) can cause us to develop a sensitivity or even an allergy to it. Be mindful, not fearful–this is our body’s natural reminder that diversity is good! •Coconut water to “wash off yuh heart” (if no access to it you can use purified water) •Beans beans beans! •We’ll be using black beans and garbanzo beans most often this week, but also pick up whichever ones you like (preferably dried but if you won’t have much time to meal prep, get the canned with as few preservatives as possible) •Sweet corn (read the labels to make sure BPA free and no sugar added) •Concentrated tomato puree (without preservatives, without sugar) •Pre-prepared tahini (this should last you the entire five weeks) WHERE THE MAGIC HAPPENS You’ll only need to purchase the items below once for these next five weeks, so consider this list as an investment in your long-term health! Canola oil has your body “gas tank” on EMPTY, but we don’t have to fill the tank up right away. Step by step, change by change, you’ll get there. Get as many things as you can from this list as possible without stressing about it! Dressing Essentials •Sesame oil •Olive oil •Apple cider vinegar •Dijon mustard •Honey (raw/ natural/ no additives= ideal!)

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Spices / Flavour- boosters! •Cayenne pepper •Sea salt •Grounded turmeric •Tahini paste/ sauce •Vegan yeast/ nutritional yeast •Mrs. Dash (But, of course! Reduced sodium/ salt free= perfection!) Grains/ Seeds •Cardamom seeds •Hemp seeds •Pumpkin/ sunflower seeds are yummy too •Flax seeds •Sunflower seeds •Quinoa Nuts/ butters •Peanut butter (unsweetened and unsalted= preferable) •Almonds •Cashews Other Superfoods •Spirulina

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TOMATO SOUP

INGREDIENTS • • • • • • • • • • • •

6 average-sized tomatoes Mrs. Dash onion seasoning or some chopped onions A handful of spring onions chopped 1/4 cup of chopped celery 1 tablespoon Vegan yeast (optional) 1 tablespoon Tahini Water for diluting 1 garlic clove A handful of fresh basil leaves 1 tsp of concentrated tomato puree,without preservatives 1/2 teaspoon of Himalayan salt to taste Black and white pepper to taste (optional)

PREPARATION Cut the tomatoes and onions and blend them in a food processor. Put some olive oil in a pan and pour in the blended tomatoes and onion. Add the rest of the ingredients and let the mix simmer on low heat for about 20 minutes- half an hour. Blend it all into a soup with a hand mixer. Carefully add water to get the right texture. Enjoy!

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CAULIFLOWER, COCONUT, TUMERIC SOUP

INGREDIENTS • 5-6 cardamom seeds or equal amount of ground cardamom • 1 tablespoon olive oil • 1 scotch bonnet • 2 spring onions • 1 Bell pepper, any color • 2 cloves of garlic • 1 can coconut milk • 1 teaspoon cumin • 2 teaspoon turmeric • 1/2 can water • 1 can of black beans • 1 whole head of cauliflower • 3 tablespoon unsweetened unsalted sweet corns • A pinch of salt • A generous squeeze of lemon Topping suggestions (optional) • Finely chopped cilantro • Freshly minced/grated ginger • Side salad containing mainly green veggies and lettuce

PREPARATION In a food processor (or by hand) chop up garlic, spring onions, bell pepper and scotch bonnet to get it ready. In a medium to large pot, pour in olive oil and cardamom seeds. Shortly after, add in the chopped vegetables that you have prepared before. Let them ”sweat” for a few seconds then add in the coconut milk. Refill the coconut milk can halfway with water and add to pot. Stir and lower the temperature to low heat and let simmer (covered) for about 20 minutes until everything softens.

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Wake Up And Live PREPARATION (CONTINUED) Remove the pot from the heat. If you used cardamom seeds remove them from the soup now. With a hand mixer or a food processor, blend the soup until it’s completely mixed. Add in half of the black beans and blend them as well. Bring the pot back to the stove and break in the cauliflower bit by bit. Rinse and add remaining black beans. Let simmer for another 20 minutes or until cauliflower starts to turn soft, but not too soft.

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DETOX SALAD #1

INGREDIENTS • • • • • • • • •

2 cups kale 2 cups broccoli florets 2 cups brussels sprouts, roughly chopped 2 cups red cabbage, roughly chopped 1 cup carrots, roughly chopped 1 ⁄ 2 cup fresh parsley 1 ⁄ 2 cup almonds or cashews 1 to 2 tablespoons sunflower seeds 1 cup of pre-boiled quinoa

Ingredients Salad Dressing • • • • •

3 tablespoons olive oil 1 ⁄ 2 cup lemon juice (or juice of two lemons) 1 tablespoon fresh ginger, peeled and grated 3 teaspoons Dijon mustard 1 teaspoon of grated fresh turmeric or 1/2 teaspoon grounded • 1 teaspoon apple cider vinegar • 2 teaspoons honey (or maple syrup) • 1 ⁄ 4 teaspoon sea salt • A pinch of very finely chopped Scotch Bonnet chili pepper – you could use cayenne or other chili pepper instead.

PREPARATION Using a food processor, process all the veggies up to the parsley until finely chopped and mix together in a large bowl. This may take a few batches. Add almonds or cashews to the food processor and pulse until roughly chopped, and mix in with the salad along with the sunflower seeds and the quinoa. In a small bowl, whisk together all the ingredients for the dressing and drizzle over top of the salad OR place in a jar and use as needed. Enjoy!

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DETOX SALAD #2

INGREDIENTS • • • • •

2 carrots 3 brussel sprouts 1 cup of broccoli florets 1/2 apple 1/2 cucumber (scrape out the soft part with a teaspoon and don’t include it in this recipe) • 3/4 cup red cabbage Ingredients Dressing • • • • • • • •

1 tablespoon of unsalted/unsweetened peanut butter 1 tablespoon of grated ginger A few drops of sesame oil A few drops of apple cider vinegar 1 teaspoon Dijon mustard 2 teaspoon honey (optional) 1 wedge of lemon juice squeeze A tiny pinch of salt (optional)

PREPARATION Pulse all ingredients except the dressing and avocado or egg whites. Use a food processor for this. In a small container whisk together the ingredients for the salad dressing and set aside for serving. Cut up the avocado or egg whites and place on top of your salad. Enjoy!

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ANTI-FLAMMATORY TEA

INGREDIENTS • • • • • •

1 tablespoon fresh ginger, peeled & chopped 1/2 teaspoon ground turmeric 2 tablespoon raw honey 1 teaspoon apple cider vinegar 3 orange slices 3 cups boiling water

PREPARATION Add ginger, turmeric, honey, apple cider vinegar and orange to either a pot, French press or teapot. Bring to boil, cover and let it stand for 5 minutes. Enjoy!

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RAW JUICE

INGREDIENTS • • • • • •

1 apple 3 large stalks of celery 1 cucumber 1 thumb of ginger root 6 leaves of kale 1 lemon

PREPARATION Just press through a juicer and drink. Enjoy!

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GREEN SMOOTHIE

INGREDIENTS • • • • • • • • • •

1 handful of chopped kale (1/2 cup) 1/3 of a medium sized celery stalk 1 ripe avocado 1 cup of coconut water 4 big chunks of pineapple (1/2 cup) 1/2 teaspoon spirulina 2 teaspoon hemp seeds 8 leaves of mint (small) 2 teaspoon of stevia 1 teaspoon lemon

PREPARATION Put all ingredients in a blender and serve immediately. Enjoy!

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GREEN JUICE

INGREDIENTS • • • • • • • •

1 litre of chopped kale 1/2 orange 1/2 cucumber 1/2 passion fruit (optional) A small pinch of turmeric 1/2 apple A thumb size of ginger 1/2 carrot, average-sized

PREPARATION Place all of the ingredients in a juicer and enjoy this nutritious green juice. Tip! Put the leftovers of the fruits and veggies in a ziplock bag to save for a later juice.

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When making major lifestyle changes, it’s so important to stay present with your intentions, track your progress, reflect on the inevitable ups and downs of your journey and be constantly reminded about all we have to give thanks for. I created the ‘Wake Up And Track’ system to help with your accountability and consistency and to ensure that you’re showing up in all aspects of your lifestyle-change journey: mind, body and spirit. Please do not skip over these sections. Spend as much time as possible recording your progress with full disclosure and honesty, and spend an equal amount of time going back each week to reflect on the changes that are working really well and those that you may need more work on. Always focus on progress NOT perfection. Happy Tracking :)

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MY 3 INTENTIONS FOR THIS WEEK ARE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I ALREADY HAVE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________ 3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I DON’T YET HAVE (AND I HAVE FAITH IN GETTING) : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

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MEAL PREP AT LEAST 7 HRS OF SLEEP AT LEAST 2 LITRES OF WATER LEMON WATER HAD BREAKFAST NO MEAT NO DAIRY WORKOUT AVOIDED SODA/JUICE AVOIDED ALCOHOL AVOIDED GLUTEN SET INTENTIONS AND GRATITUDE DID SOMETHING NICE FOR MYSELF QUIET TIME AND MEDITATION

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So, you’ve just completed an amazing Week 1. Was it tough? Of course, it was!! You are reversing bad habits (and their consequences) that have been controlling your mood, weight, skin, sleep patterns, and stress levels for years on end! Although Week 1 was hard, I KNOW it was also amazing. You put in all the prep work, you started the process of forgiving yourself and others, and your life has become a clean canvas for the first time in years. You are now ready to DOMINATE Week 2!

If you feel any bit of apprehension, I want you to stop and shout out to the world and yourself, “YES, I AM ready to not only tackle Week 2, but to dominate it!” Expel all your doubt. You CAN do this! This week will probably be one of the toughest of them all! Your initial excitement has already come to a screeching halt, you’ve probably had a few consecutive days of headaches and lethargy and you may be wondering what the hell you’ve gotten yourself into. This week is so important -- and so tough -- because the focus is on resetting and rebuilding your life on a clean slate. You will only be able to break negative patterns and smash all your wonderful goals if you genuinely, deep down from the bottom of your heart,

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believe that you can do this. You have to KNOW that it will be hard. But also know that this pain of change, and this suffering of growth, is temporary. There are incredibly bright days ahead and the only road that leads to those days are these tough ones right now. We think millions of thoughts every day, and, unfortunately, many of those thoughts are SO negative and limiting. These very thoughts are the basis for our behaviors; behaviors that prevent you from accomplish­ ing your dreams; behaviors that are enabling your doubts! Think about how many times you’ve wanted to start something--ANYTHING--and instead of running full speed ahead, ready to tackle the mission, you shied away from the mere thought of going after it.

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One of my favourite thought leaders, Marcus Garvey, made a profound statement that I live by today: “With no belief in self, we are twice defeated in the race of life.” Besides being a fellow Yardie (Jamaican), Marcus was also wise. The race of life is already so hard, and there are already so many people who don’t believe in your capabilities–some of whom go to extremes to make sure you don’t succeed. Why be your own worst enemy?

You have to believe so wholeheartedly in yourself that you leave NO ROOM for failure. Failure is not an option on this train, my love. So, saddle up. Smile to yourself, knowing that this week and many other days on this journey will be hard–very hard. There are going to be days where it will be so hard that you will shed tears. Today may even be that day! Nevertheless, smile with a gentle yet firm belief that you can and WILL do this.

When you look at the lives of amazing people who are achieving great things, there is a common inception point. More often times than not, the beginning of their success story involves some kind of major challenge. Almost every success story is filled with defeat, obstacles, and despair. But that’s where the magic happens–and when a FIGHTER is born. Successful people develop an unwavering, incredible belief in their seemingly crazy dream. The dream that seems so crazy...until they actually achieve it.

Are you ready?? I thought so! Have a beautiful, amazing second week. Enjoy continuing to shed those toxins and with each hour, welcome the brand new you that’s emerging—mind, body and spirit.

YOU have to believe in this dream of becoming the healthiest and happiest you’ve ever been. It is NOT a crazy dream. I don’t care who you are or what challenges you face. You CAN get through these 5 weeks and beyond. You CAN create the most beautiful life you’ve always envisioned for yourself.

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SELF BELIEF AFFIRMATION

I know there are some tough days ahead, but I am tougher than they are. I’ve set out on a journey to improve my health in every way, and I know deep within my heart that I am capable of achieving these goals. I know I will face challenges, but I am ready for them. There is no room for doubt, and I will no longer hold myself back with limiting thoughts or beliefs. I am strong, focused and 100% confident in my abilities. I am SUPER excited about today, and all that it will bring. Today, I will focus on believing.

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Lifestyle Change #1

CONTINUE TO HAVE LEMON WATER EVE RYDAY Get excited, friends! The first new habit that I want you to cultivate has immediate, life-changing effects! My life has drastically transformed since I’ve made it a part of my daily routine, and I am SO excited for you to experience a similar transformation. Lifestyle Change #1: Drink a glass of warm lemon water at the start of each morning. Let’s take a moment to think about our cells. We have billions of cells in our bodies, and they are literally alive! Cells are the basic unit of life because they take in nutrients from the food we eat, convert it into energy and produce everything needed for us to function. In the morning, after your necessary 7-8 hours of sleep, your cells are dried up, THIRSTY and ready to be woken up with hydration. Because you haven’t consumed anything yet, there is nothing to slow down the absorption of what you first put into your body. What better breakfast in bed for your cells than the healing properties of lime or lemon water?

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Lemons have been known for centuries for their antibacterial, antiviral and immune-boosting properties. That magical glass of lemon water in the morning will not only fight off infections, but will also help with digestion and become your natural and much-needed liver cleanser.

Our actions contribute to serious levels of acidity every day in so many different ways: unbalanced and toxic diets, dehydration, stress, unexpressed and persistent negative thought patterns and emotions, etc! Inflammation and disease thrive when our bodies are more acidic than alkaline, so set the perfect tone for your day and neutralize those acids right away!

The truth is, proper hydration and good digestion are not only KEYS to overall health, but also to sustain energy levels throughout the day. Since consistently starting my day with lemon water, one of the most noticeable changes is exactly that –– a significant increase in energy! As far as digestion goes...let’s just say that almost immediately after finishing my concoction, I am ready for the bathroom! And I’m not just talking about taking my morning shower. Lemon water helps to loosen toxins in the digestive tract and stimulate a bowel movement because lemons contain one of the essential acids required for digestion and are very high in minerals and vitamins. Not only does lemon water act as a mild laxative, but also hydrates your cells and tissues after a full night of fasting.

In case you weren’t convinced, lemon water also does amazing things for the skin! Since starting my regular concoction, I’ve noticed my blemishes finally clearing up, scars starting to fade and an overall youthful glow in my skin. This particular morning ritual is about to go to war for your beauty! Lemon water will fight off bacteria, purge toxins from your body and revitalize and heal your damaged skin.

Although lemons themselves are acidic, they have some of the most alkalizing effects on the body. Remember, our ultimate mission is to maintain habits that will help to neutralize the ongoing buildup of internal acidity.

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Once you get in the habit, you’re also going to notice that this ritual will affect the decisions you make throughout the rest of the day. When I set the right tone in the mornings by starting with lemon water, I refuse to go near anything that will take away from the cleansed and rejuvenated feeling it gives me. One last benefit: I’ve also noticed a drastic reduction in my appetite since putting lemon water on my checklist in the mornings. This simple, purposeful and holistic remedy has so many benefits; you’ll wonder why you didn’t start drinking lemon water before!

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Stick to morning lemon water regularly, and I guarantee you will be sending me a message of excitement on how that one simple adjustment to your day has changed your life. So, let’s cleanse that liver, stimulate circulation and start the day off right! All you need is about 16 ounces of warm water (not hot) and 2 lemons/limes. Make sure the water is purified. Some days, you can also add a piece of ginger and/a pinch of cayenne pepper to really maximize the nutrition of that first drink. Just squeeze the juice of the lemon/lime in the water, and enjoy! Don’t ever use bottled lemon juice! You will not get the same benefits we’ve been talking about. If you really want to be efficient, as soon

as you come home from the market with your lemons/limes, squeeze them into an ice tray. That way, when you wake up you can just plop 2 cubes in a glass of warm water, and BAM! Rejuvenated, refreshed and ready to start the day!

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Lifestyle Change #2

HAVE A GREEN JUICE EVE RYDAY We’ve all heard it over and over, “Eat your veggies!” Vegetables play such a massive role in your health and healthy-weight equation, but not just vegetables—lots and lots of them! In fact, 6-8 servings of vegetables are optimal every single day, especially greens! And guess what, folks? One serving of vegetables is equivalent to two cupped handfuls! Now, multiply that by 6, or 8! Do you know how many veggies that is? Let’s just say, A LOT! Unless you plan to have three bowls of kale or spinach alongside breakfast, 20 whole carrots at lunch and a pot full of broccoli alongside dinner, a green vegetable juice is the perfect solution to meet your daily requirement. In fact, once you become a juicing specialist, you may be able to get at least half of your entire day’s requirement in one tall, fresh glass.

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I know a cupful of liquefied veggies may not sound appealing on the surface, but you have the yummiest recipes right here at your fingertips! Soon, you’ll start to wonder what took you so long to jump onboard the green juice train. You’ll become “that girl” who always has her green juice/green smoothie. I’m that girl, and PROUD OF IT! *Flips hair* A green juice a day keeps the doctor away, and the cravings at bay! Since becoming committed to my daily green juice, my skin literally glows, I feel continuously revved up with energy, rarely get sick and am very regular (pretty damn important in the wellness equation)! All types of infections and diseases thrive in an acidic environment. By filling up on 6-8 servings of alkalizing greens daily, you are bound to keep your temple pure and clean as the greens help to neutralize toxins in the body. In addition to that, greens provide a blast of antioxidants that help to balance out the free radicals. Free radicals cause cellular damage, cancers and aging, and ain’t nobody got time for that! Let’s be real, there’s nothing more important (and attractive) than someone who has their ish together! That daily cup of greens keeps the mind sharp, clear and ready to tackle any obstacle.

By giving your body a steady supply of greens, you will naturally and regularly remove toxins from the body, detoxify your various systems and cleanse the digestive tract and colon. After having your cup of greens in the morning, your cravings throughout the day will diminish DRASTICALLY. We live in a time where most people are overfed but undernourished, and stuff themselves with lab-created and chemically-ladened “food” that isn’t REAL food. When your body does not get what it needs (nutritionally speaking), ALL manner of cravings set in because your body is deficient in essential vitamins and minerals. Drinking your daily green juice replenishes those elements and reduces cravings so you can be well on your way to your fitness and weight loss goals! Juicing your greens makes it WAY easier for your body to absorb all the live enzymes, vitamins and minerals that are able to give you a JOLT of instant energy. In fact, when you start to enjoy fresh-juiced greens regularly in the morning, your dependence on caffeine for energy will decrease. In addition to your green juice, enjoying smoothies packed with greens and other nutrients will also play a very important (but different) role in accomplishing these important health goals of yours. What I love about smoothies is that you can really go ALL out with your superfoods, and fill it up with so much high-fiber goodness that you will be full for hours.

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The main difference between your green smoothie and green juice is the fiber. We absolutely NEED fiber (in fact, at least 35g a day!), and you can add just about anything packed with fiber to a smoothie! Nuts, seeds, oatmeal... you name it! Green juice is made only of vegetables and fruits and is actually more effective without all the pulp and fiber. When you separate the juice from the pulp, your body doesn’t have to work to digest all the fiber. This allows the juice filled with vitamins, minerals, antioxidants, and phytonutrients (chemical compounds occurring naturally in plants that we need!) to go directly and immediately to the bloodstream. A smoothie packed with fiber has a much slower release of nutrients into the bloodstream. Both your daily green juice and regular smoothies are your preventative medicine besties, giving you the quickest, easiest, and most natural way to eliminate poisons from the body. You will also look and feel AMAZING in the most natural way! So, let’s get to blending and juicing!

One of the most common requests I get is to provide ONE green juice/smoothie recipe that can be made daily. However, you should be rotating your greens (as well as a variety of veggies) in order to truly enjoy all the nutritional benefits, each different vegetable has to offer. We all have different tastes, likes and dislikes, so I’m giving you my secret formula on how to become a green juice and smoothie expert! Ready? Let’s go!

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THE WAKE UP AND LIVE GREEN JUICE FORMULA Juice Base + Leafy Greens + Veggies + Sweetener + Citrus + Extra Pop (optional) = 1 power-packed green juice

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Liquid Base + Foundation Greens + Additional Veggies (optional) + Sweetener + Toppings (optional) = 1 clean, life-changing green smoothie

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Make sure to ...

DRINK YOUR GREEN JUICE ON AN EMPTY STOMACH Drinking green juice on an empty stomach allows the nutrients to go directly to the bloodstream. If your body is digesting food you’ve previously eaten, it prevents you from quickly absorbing all the vitamins, minerals, phytonutrients, and antioxidants. My suggestion is to either have your green juice as a snack about 2-3 hours after lunch (and at least 30 mins before dinner), or start the day with a green juice (after your lemon water). After either option, your body will be zipping with energy and, more importantly, all the goodness will be put to work immediately!

LIMIT YOUR FRUIT INTAKE One of the most common green juice and smoothie blunders is to mix in too many fruits. What could (and should!) be a glass full of healing could easily turn into a complete calorie bomb. Too much fruit causes you to take in too much sugar (even though natural), and will create cravings for days, cause havoc with your blood sugar and derail all weight loss plans!

Stick to ½ a serving of fruit a day for your green juice, and don’t forget to count that into your daily allotment of fruit. If you’re really having a tough time warming up to juicing, you can start out with two items from the sweetener category. For example, add ½ of an apple and a handful of berries. Eventually, wean yourself down to just one option from the sweetener category until your taste buds begin to welcome the green goodness (which they will!). The bulk of your juice should come from the foundation greens category.

DRINK YOUR JUICE WHILE IT IS FRESH To get the most out of your green juice, it’s important to drink it as soon as you’ve made it. The moment fresh juice is exposed to air, its live enzymes begin to break down which decreases the nutritional content. I like to have two cups of green juice a day, so I usually make enough for two at one time. In order to ingest the maximum amount of nutrients, I drink the first cup right away, and then I store the second batch in an airtight container in the fridge until I’m ready for a second kick of energy around 2 pm. Even though I seal it tight, I can always feel the difference between the one I drink in the morning and the one I have in the afternoon.

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As long as you put it away as soon as you’ve made it, though, there is still SO much goodness waiting for you to enjoy. When I’m really pressed for time, I make a big batch and freeze it in individual servings. Then, I defrost the drinks throughout the week when I’m ready to enjoy them. Freezing maintains all nutritional value, so it’s an excellent option for people with limited time and are on the go.

PREP AHEAD OF TIME You can prep by washing and cutting up veggies once you get in from the supermarket. For your green juice, store chopped up veggies in single ziplock bags in the fridge and grab them to juice when you’re ready for your afternoon energy kick. Make a double serving in the morning, so you can have one juice in the afternoon. Also, prepare smoothie packs ahead of time, label them and store them in the freezer. When you’re ready, throw the pack into the blender, add in the liquid base and extras and, you’re ready to roll!

Love and juice!

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What’s one thing you can only do in the mornings, and if you do it every single day you‘ll be smarter and leaner, have an incredible amount of energy and be noticeably more productive throughout the day? It’s something you eat and, if you know what you’re doing, it’s always YUMMY! Drum roll, please… B-R-E-A-K-F-A-S-T! Picture this scenario: You jump up in the morning, get ready for a very important day at work, put on your best outfit and favourite lipstick and, BOOM, you are ready to dominate the day! Your daily commute to work is 2 hours. So, you jump in your newly-cleaned car, ready to win, and you look over to the gas tank only to see that it’s on “E.” I know you would be a fool to drive two hours to work, and think you’re going to successfully get there without fueling up!

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Why is it that we tend to put so much thought and care into our cars, make sure to check up on them, fuel up when they are empty and service them when they are rusty, but deny taking pristine care of our one, true and most prized vehicle—our bodies! Our body is our temple! It is the only place we really live, and it’s the vehicle that transports us everywhere we want to go. Let’s talk about that body for a second. Before you lay yourself down to rest in the nights, you (hopefully) cut off eating by a certain hour and head to bed at a reasonable time to clock in those hours of deep, healing slumber. Guess what state your body is in when your alarm clock rudely screams at you to wake up during the best part of that dream? Your body is in a starved state! When you wake up, you haven’t eaten for at least 7-8 hours and your brain and cells are completely starved of glucose (the body’s preferred source of fuel). When your body expects you to wake up and take on important tasks for the day, use the same thinking regarding fuel for your car and EAT BREAKFAST! When you don’t fuel up, you deprive your brain of much-needed glucose, which is why you may sometimes feel foggy headed and cranky in the mornings. Not to mention, the lack of glucose will leave you feeling lethargic, irritable and drowsy. You’ll also have difficulty concentrating.

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Remember these are all symptoms of low blood sugar, so fueling up in the morning could change your life (and your morning mood) forever! When you eat a healthy breakfast, you stabilize your blood sugar and give your brain the necessary fuel to function. Once you start incorporating breakfast every day, you will eventually become one of those sunshiny, happy, slightly annoying, positive morning people...like me! Science backs this up. Embrace it, sunshine, your life is about to change! :) And did somebody say weight loss?! Multiple studies show that regular breakfast eaters tend to be leaner and more successful at not only losing weight, but also keeping it off. Think about it. Your body’s tank is already on “E” when you wake up. When you push your body for hours, after already waking up empty, you are ready to eat anything in sight by 10 or 11 AM! So, of course, you grab the coffee and the croissant (quick options), which only send your blood sugar into a frenzy. When you eat a healthy breakfast, however, you break that fast from the night before and empower your blood sugar to be happy and stable. Why? Because fueling up first thing in the morning properly regulates your blood sugar levels.

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This stability not only keeps you off the appetite roller coaster, but, according to a growing body of research, it lowers your risk of heart disease, diabetes and obesity. When your blood sugar and insulin are under control, you reduce the bad cholesterol and triglycerides, all of which are precursors to these diseases. Fueling up in the morning increases your metabolism, and faster metabolism turns you into a fat burning machine! After a night of your body resting and fasting, you wake up in a slow metabolic state. Eating breakfast will rev it back up for the day ahead! If you really want to win at life, you must routinely attack your day by jump-starting your metabolism and replenishing those stores as early as possible. By the way -- lean in close for this -- the secret isn’t just about eating breakfast. More importantly, the secret to success is WHAT you are fueling up with during breakfast! I’m talking about a breakfast fit for the Queen (or King) that you are, every single day! A breakfast of champions that will leave you feeling full for at least 3 hours (goodbye mid-morning cravings), and give you energy that will last longer than a Duracell battery! Are you ready to win and stay powered up for the day?

LET’S BUILD YOUR CHAMPION BREAKFAST!

1. Carbs are very important at breakfast!

But, the trick is to only get them from 100% whole grains, fruits and veggies. Absolutely none of the carbs you eat should be processed, so kiss all your white carbs goodbye! No more croissants, muffins, donuts and sugary cereals. I want you to get serious about this! Make sure you get a good dose of healthy carbs in: oatmeal, 100% whole grain toast (skip the bagel please), fruits and veggies (yup, veggies for breakfast!). Throw these ingredients in smoothies if you need to, but make sure to get them in.

2. Lean protein is up next, as it also contributes to

your feeling of fullness. Foods like: egg whites, 100% all-natural nut butters (my faves are peanut butter and almond butter), non-dairy milks (I love hemp and almond milk), organic hemp seeds/powder, nonfat Greek yogurt, nuts, and seeds are all great ways to get in your early protein fix.

3. Make sure your added sugars are no more than

5g for the entire breakfast. Don’t give me that look! You and your waistline will thank me later! Read your labels to make sure you aren’t eating too much sugar.

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4.

8.

5. NO PROCESSED MEATS (i.e., sausage or ba-

So, are you finally convinced? Breakfast is awesome! Don’t leave home without it, okay?

Make sure you are consuming AT LEAST 10g of fiber for breakfast. This is super important. Count the fiber grams on the labels of anything that comes in a package, and get familiar with the fiber content of your favourite fruits and veggies.

con) allowed. No exceptions, unless it’s your cheat meal!

6. Try to limit fruit juices. Even the freshly squeezed,

no sugar added, not from concentrate kind. Juice goes into your system void of fiber, and raises your insulin pretty quickly. This is exactly what we are trying to avoid. Stick to whole fruits, and enjoy fruit juices on occasion. Green juice is the only exception, because you should enjoy at least one green juice every day!

7.

Coffee lovers! Try to limit coffee to 3-4 times per WEEK! Also, make sure you’re not adding sugars or milk. Instead, enjoy it with a little organic stevia and non-dairy milks, like almond or hemp milk, if you can’t stomach it black.

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And, finally, don’t forget your omega 3’s! Add 2 tbsp of flaxseed, chia seeds, pumpkin seeds or sunflower seeds to your oatmeal and smoothies. Make your egg-white omelets with olive or coconut oil, or enjoy some nuts with your favourite fruit.

Bon appetit, baby!

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Wake Up And Live He posted recently: “Stand Firm. Diligently strive with unwavering faith—for living a life with purpose is the greatest way to attempt to repay the Most High for all his goodness and mercy throughout your days.” This connects and resonates with me so deeply and speaks to so much of what we focus on in the ‘spirit’ aspect of our Wake Up and Live journey. We owe it to our creator to live a full life of purpose and the first step to doing this is to TRULY honor our health and get to the bottom of being our best selves! Jesse’s suggestion for getting over your fear and apprehensions around healthy cooking : “To dispel the fears of maintaining this lifestyle-change [the answer is] Prep work! it makes life MUCH easier because sometimes there isn’t time to get everything ready, however, it is still essential for us to have foods of substance in order to effectively take on each day. If there is anything you see in abundance that you know you might need, get it!” As you will discover over time, meal prep and planning really is the solution to maintaining this big, important job we have: taking care of ourselves! This Wake Up And Live mission places such a big emphasis on food consciousness and awakening because it can either be the building blocks of our success OR the slowest and most painful form of failure. “Have a relationship with food because when you think about it, you’re putting it [FOOD] into your body!! Nutrition is highly important, when you try [to cook healthily] and if it doesn’t work out the first time don’t shy away, keep at it you’ll eventually realize how beneficial it is, new doors will open and you’ll fall in love with the kitchen.” So beautifully put! I actually remember the first time I fell in love with the kitchen. Cooking had become an adventure, and more importantly, it just started to CLICK. Believe me, it took some time, so have patience with your process. I hope you enjoy making Jesse’s meal as much as I do (it’s now a staple in my meal plan line-up) and when I asked him what he loves most about this meal? “I love cooking with mushrooms and cauliflower. For one, not all mushrooms get you high, different mushrooms have a variety of nutrients that are so good for the body, not to mention it’s an excellent meat substitute. And Cauliflower makes a great substitute for rice, it’s low on carbs and you can even flavor it with your favourite spices and even fruits!”

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A mind-body-spirit approach to lifestyle change Did he just say “low carb??” Gotta love him ladies :) To check out the video tutorial with this meal and for more Wake Up And Live niceness visit kamilamcdonald.com and take the 4-week Wake Up And Live challenge with us! Thank you for the body and soul food, Jesse.

Love everytime!

MUSHROOMS AND CAULIFLOWER RICE REGGAE RECIPE — Jesse Royal INGREDIENTS 1 portobello mushroom 1 large head of cauliflower 1 pinch of sea salt 2 finely chopped scotch bonnet pepper 2 cups of flour 1 cup of liquid aminos ½ cup scallion 2 tbsp coconut oil 1 green plantain 2 cloves of garlic, chopped finely 2 onions, chopped finely 1 tomato, diced 1 ounce of thyme PREPARATION Chop cauliflower and greater into “rice-like” pieces. Heat pot for 1 minute (without adding oil yet) then add cauliflower, a pinch of salt and let it toast for about 5 minutes. Turn off flame and set aside. Combine scallion, scotch bonnet pepper, garlic, and onion and let them marinate in a bowl with liquid aminos Cut portobello to the size desired, then add it to the sauce allow it to marinate for about 10 minutes. In a new pot, add coconut oil and set on a high flame for 3 minutes. In the meantime, place seasoned portobello in the flour, then add it to the hot pot. Let it cook for about 2 minutes per side. Peel plantain (don’t throw the skin away!) then cut into medium slices. Fry plantain for about 1 minute then remove them from the pot. Use the skin from the plantain to press down (without crushing them completely), then return to the pot and fry for another minute. After you’ve finished toasting the cauliflower, add it to the bowl with marinated scotch pepper and onions, stir until the flavors are blended. It’s now ready to be served.

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Did you know that sugar is just as dangerous as cocaine, giving you a similar high followed by a dangerous crash? It is said to be 8 times more addictive and, just like cocaine, will literally destroy you! What makes sugar worse than cocaine is the fact that it’s even legal given its horrible effects on your body! Well, honey, I’m here to tell you that in Kamp Kamila land, added sugars are highly illegal and you are only allowed 20g per day of the junk. Sticking to this will be most challenging in the first two weeks or so. After that, people will wonder what miracle drug you are using to shed weight, feel so nice and look SO good! Added sugars -- those found in processed food -- cause the body to store fat. Did you hear that?! The fat that you are trying SO hard to get rid of is packing on whether you like it or not. Slowly, but surely, added sugars are sticking to your thighs, hips, and waist! This is just the very beginning of the horror on how sugar is wrecking your life! Food with lots of added sugar have almost no nutritional value. Added sugars are empty calories, and these types of foods have been stripped of their minerals, making your body very acidic after ingestion.

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Sugar also causes the build-up of disgusting bacteria, parasites, yeast and candida in your gut. The more sugar you eat, the more it feeds these nasty, disease-causing organisms taking up residence there. This causes major havoc in your gut, affecting the beneficial bacteria that help keep you healthy. Proper absorption of food, healthy hormone regulation, digestion and adequate production of vitamins and minerals all depend on a healthy gut-which is entirely compromised when we consume sugar. Did I mention that added sugar causes acne, cellulite, wrinkly skin, and cavities?! Read every single label of the foods you consume each day to become more conscious and mindful of the added sugars in each product. I know this goes without saying, but, just in case you didn’t know: you should eliminate all cookies, cakes and muffins at least for the next 5 weeks, (unless it is your weekly, singular cheat meal). You will soon realize that added sugars are disguised by many different names. Until you become familiar with them all, the best place to start is by being strict about counting your sugar grams throughout the day. By following the meal plans and sticking to the guidelines and lifestyle changes in this book, you’ll naturally keep them in check. This is going to be one of the hardest of all the lifestyle changes, but it will literally change your life!

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But, alas, this is where it gets tricky. Added sugar is one of the most addictive substances known to man, woman, and child! When we eat sugar, our bodies release a natural painkiller that calms anxiety, increases self-esteem and makes us feel gooooooood. How scary is that? Confession Time: I used to be TOTALLY addicted to jelly beans. To this very day, I still think about the so-called “joy” it used to give me. In fact, I’m thinking about it right now... But, as soon as I get that thought, I think about all the negative effects added sugar had on my body and then I’m over it. Here’s what happened, from a scientific perspective, in my jelly bean overkill days:

1. I would (easily) down half the bag of jelly beans. Not the small bags–the big ones. They were always on sale around Easter time!

2. Eating all those jellybeans sent a huge rush of glucose into my bloodstream, and my energy level spiked wayyyyyy up! This sugar rush had the pleasure center in my brain doing backflips, front flips, and side flips. I felt on top of the world! Woohoooooooooooo!

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3. Then...CRASH! It was all downhill from there. 4. My pancreas sent crazy amounts of

insulin to mop up all that glucose and stored it as glycogen in my liver and muscles.

5. Because the sugar came in void of

fiber and nutrients, which would have soaked up some of the glucose, the insulin wiped out all the glucose from my bloodstream faster than I could spell ‘j-e-l-l-y-b-ea-n’. As a result, my blood sugar levels dropped dramatically, and I got the worst feeling EVER.

6. Suddenly, I felt lethargic and low.

The dramatic drop in my blood sugar levels also triggered the release of stress hormones (such as adrenaline and cortisol) to activate my stored up sugar. These stress hormones raised my heart rate, clenched my stomach and left me shaky once my body realized I wasn’t actually in danger. All of this is known as the “sugar crash”. What’s worse is those crazy amounts of insulin were too much for my liver and muscles, and so the excess got converted to fat. Now, those jellybeans were headed straight to my thighs!

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I hated this low feeling. At that point, I began craving that sugar high again! And, hey, I was “smart” enough to realize that if I just ate some more jelly beans, my energy would shoot up again and my

pleasure center would be booming! So, that’s exactly what I did – I popped some more jelly beans! Best idea everrrrrrrrrrrr (NOT)! Woooohoooooooo! I’m back on top of the world!

8. My liver was wondering, “What in the jelly beans are you thinking?”, and sent out crazy amounts of insulin again.

8. Steps 4 through 8 repeated over and over again! Do you see the cycle here? This is exactly the kind of addictive cycle I found myself in while battling with my weight problems. I became addicted to that ‘sugar high’ and how happy it made me feel. That kind of happiness, however, never lasts long and does more damage than good. This is why we are tempted to eat sugar in such large amounts and, often, in just one sitting. Believe me, this cycle goes on and on until your body’s cells aren’t able to respond to insulin efficiently enough, which is when the trouble really starts. There are hundreds of books that tackle the terrible effects of sugar (the effects go beyond the few mentioned above), but let’s just cut to the chase. Sugar is like that bad boyfriend all your friends hate, but you can’t seem to dump. So, today (right now), like the good friend I am, I’m going to help you break up with him. If I could leave my beloved jelly beans on the shelf, you can do it, too!

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The Breakup Process So, where to even begin? The problem is, added sugar is highly addictive and it’s probably lurking in almost everything in your kitchen at this very moment. You’re probably unaware of this because there are over 50 names for sugar, my friends. Added sugar is even found in foods we don’t think of as sweet. Added sugar is in breads, crackers, ketchup, sauces— it is literally in everything! So, how do we get added sugar out of our kitchen and our diets? Glad you asked!

READ ALL LABELS The first place to start is to be armed with the knowledge of how added sugar sneaks into your diet, sometimes without you even realizing it. Please, get in the habit of reading labels! Start looking at the ingredients, and learn about the alternative names of sugar (there are over 50 of them!).

KNOW YOUR LIMITS

Now, don’t freak out. I know this added sugar love affair has been going on for years. Not only are you physically dependent on it, but you’re also emotionally connected. I get it! In fact, one of the reasons my breakup with sugar was so unhealthy and never-ending was my fear that I would never be able to enjoy the things I loved again. You are talking to a full-blown, recovering sugar addict. I PROMISE you, when you cut it out in the way that I’ve suggested, you will eventually not miss it at all. In fact, you will feel ALIVE! The first time I eliminated added sugars from my diet (and boy was it difficult), I literally lost 12 pounds in 3 weeks and had more energy than an energizer bunny. I slept noticeably better, which contributed to my weight loss, and my skin became spotless. People ask me all the time what my secret to a flat stomach is, especially after having my daughter, Kailani Belle. ‘Eliminating added sugars’ is my first go-to answer because it just works! I experienced a full-body transformation— mind, body, and soul.

Next, you need to know and accept the max amount of added sugar, you should be having every day. The most prominent and respected researchers on this topic agree that our bodies cannot process added sugars at more than 8g at a time, and no more than 20g of added sugar a day.

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START RELYING ON FRUITS FOR THE SWEETNESS IN YOUR DIET Unfortunately, since the low-carb craze, fruit has been under a lot of scrutiny because most of the calories in fruit are from carbohydrates. The big BUT here - not the one you’re working on - is that you are also getting a sweet deal (pun intended). I know you already met our fruity friends in prep week but just a quick refresher. Fruits are packed with water, vitamins, minerals, fiber and phytonutrients -- all of which your body NEEDS to function properly. And fruits, unlike added sugars, keep your blood glucose levels nice and leveled. So, fruit needs to start becoming the go-to option to satisfy your sweet tooth. When you finally cut out added sugars, like officially give it up, you won’t be able to stomach candy, cakes or even jelly beans the way you once did and fruits will happily fill that spot. Now, where weight loss is concerned, balance is still very important. Even though fruits are insanely nutritious, there IS quite a bit of sugar in them. The USDA suggests 2-4 servings of fruit per day, along with a balanced diet filled with veggies, whole grains and protein-rich foods.

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If you are currently fine with your weight, and simply want to become more healthy, 2-3 servings of natural sugar from fruit is okay. For anyone on the intense weight loss mission, or even if you are just a few pounds away from your goal, then I would suggest enjoying no more than 1 serving of fruit a day (definitely no more than 2). Below, is a list of what you can enjoy. You can have 1-3 servings of the following depending on your weight loss goals: • Applesauce—no added sugar (1 serving = 1/2 cup) • Cinnamon powder • Dried fruit (1 serving = 1/4 cup a day) • Fresh fruits (1 serving = 1 small-medium sized fruit)



Don’t forget to count the fruit you use in your smoothies, shakes, oatmeal, etc! This all contributes to your daily allowance. Never underestimate how much natural sugars you are consuming. Yes, they are natural and full of healthy goodness, BUT they are still sugar and need to be enjoyed moderately.

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KEEP YOUR BLOOD SUGAR STABLE BY EATING THROUGHOUT THE DAY IN SMALL PORTIONS The most obvious effect when you eliminate added sugar is that you’re going to crave it. These cravings for sugar may be intense and difficult to overcome. Exercising regularly and staying hydrated throughout the day will help you with the breakup. Make sure you keep your blood sugar stable by eating every 2-3 hours, which will drastically minimize the onset of cravings.

DEAL WITH THE EMOTIONS OF THE BREAKUP Come prepared for war, because that’s what will happen this week as you continue to limit your processed food and cut out added sugar. Remember, added sugar is more addictive than cocaine and cigarettes (yikes!), so this is not going to be an easy feat. You may experience physical symptoms of withdrawal like headaches, aching limbs, flu-like symptoms, depression, jitters, and moodiness, but most people only experience the serious withdrawal symptoms in the first week. After that, it will be much easier.

In fact, shortly after cutting out the sweet stuff, you’ll realize that foods you didn’t normally find interesting or tasty will all of a sudden take on a new, yummy flavor. This natural flavor will cause your taste buds to come alive in a way they never have before! Simply knowing it will be hard in the first few days, and psyching yourself up for the change is helpful. Isn’t that exciting?! A whole new world awaits you! What may be even more challenging than dealing with the physical withdrawal symptoms is breaking our emotional dependence on added sugar. Think about birthdays, holidays, family get-togethers and parties—they are usually centered around food like sweets and processed treats. The connection we have with added sugar may be rooted as deep as your childhood days. Your parents probably celebrated good behavior with sweets, treats, and pizza. Don’t forget the bad day at work or the argument that is usually followed by a tub of ice cream and a few glasses of wine. Even in writing this book, past emotions and attachments to the ex (added sugar) came up for me. In college, I would handle my deadlines and demands with sweets and several cups of coffee. To this very day, I am still working on breaking up my association with stress and poor eating habits.

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What I’ve found to be most helpful in becoming aware of and resolving these emotions is to WRITE. What foods am I craving? What particular day am I craving these foods? What is going on in my life, and what emotions am I feeling when the cravings attack? In becoming conscious of these connections, I can go out of my way to fill the void with other non-food treats. I get a massage, call a friend, read a good book, journal or take a long hot shower. Become mindful of your bad habits. Just because you’ve been doing them for years doesn’t mean you have to be imprisoned by them. Break it. Change it. We can, and will, do it together. Remember, the more you limit your sugar intake, the more weight you will lose.

Stay strong and don’t even think about giving into those urges. Keep positive and stick to the guidelines, and we’re going to tackle this beast together. Remember, it won’t happen overnight. I already did it, and now it’s your turn to join the recovered sugar addict club. Plus, you’re SO much sweeter than sugar. I know you can do it!

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MY 3 INTENTIONS FOR THIS WEEK ARE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I ALREADY HAVE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________ 3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I DON’T YET HAVE (AND I HAVE FAITH IN GETTING) : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

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MEAL PREP AT LEAST 7 HRS OF SLEEP AT LEAST 2 LITRES OF WATER LEMON WATER HAD BREAKFAST NO MEAT NO DAIRY WORKOUT AVOIDED SODA/JUICE AVOIDED ALCOHOL AVOIDED GLUTEN SET INTENTIONS AND GRATITUDE DID SOMETHING NICE FOR MYSELF QUIET TIME AND MEDITATION

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You’ve made it to Week 3! This week is pivotal because it means you’re approaching the 21-day mark in making these changes longlasting! After about 21 days, sticking to these new changes becomes easier and you will soon start to move into autopilot mode. These lifestyle changes have required a ton of focus, energy, planning and doing, but this is only the beginning! It will take consistent sacrifice on your part to truly see them through.

Imagine if there was something or someone lurking on the sidelines, doing things to nullify your progress regardless of how hard you worked at it every day. You took one step forward, and something or someone else pulled you two steps back. Wouldn’t you get rid of that distraction immediately? Or, at least try to? What if I said that inhibiting person is YOU? YOU and that powerful mind of yours! We are energetic beings, which means our bodies and minds are literally magnets. What we do and, more importantly, how we think is SO powerful. Whether you want to accept it or not, your thoughts are creating your reality—every single thing that is happening around you, to you

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and for you is happening because of what and how you are THINKING. That job interview that didn’t go well, the promotion you didn’t get at work, the workout that didn’t happen or the extra weight that won’t go away are all responses to the energy you are putting out. Think about it. We all know one person who is consistently negative. This person is always complaining, always stressing and always shooting down good ideas. Negative people tend to think the world is against them. Being around negative people drains your energy to the point where you find yourself avoiding them. Whether you realize it or not, their negative energy is repelling not just you, but also their blessings and positive experiences.

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By contrast, think about people who are always positive, vibrant and bursting with happiness. That is ATTRACTIVE! That kind of behavior, thinking and attitude attract love, success, happiness, and fulfillment because a positive person’s energetic state is very high. He/she always seems to be doing exciting things and making things happen because they are constantly attracting positive situations and realities with their approach to life. This was such an empowering realization. All I had to do was shift my perspective and take the glass half-full approach, regardless of what came my way. There were so many barriers that I needed to overcome, most of which I had zero power or control over. But I finally found the one thing I COULD control: my outlook on life’s barriers! The more I learned and implemented this strategy, the more my life began to shift, and things began to flow. I changed my perspective and, for the first time in years, regained the power of my happiness and finally felt at peace. I really began to lose weight when I became conscious of my thoughts and was able to witness repeated, toxic patterns of behavior born out of my inadequate, fearful thoughts.

Patterns like overeating, giving up, procrastinating and giving in to food temptations when I knew all it would do is derail my progress (and bring along a side of guilt). Negative thoughts about who I was affected my energy, causing me to downshift my perspective, make bad decisions and perform poorly. My poor performance would then fuel more negative thoughts, and the cycle continued. Negative thoughts about myself and my weight gain affected my energy state which cyclically continued to create my reality. No wonder I continued to repeat these negative patterns and behaviors no matter how hard I tried! Still not convinced? I DOUBLE DARE YOU to try conscious positive thinking. Go out of your way to think positive thoughts—all the time. You have nothing to lose. In fact, you have everything to GAIN. Soon, you will feel and look so good that you’ll become your own source of inspiration. By living at your highest, you will inspire others to do the same. Knowing that people counting on you to fight and achieve incredible, unbelievable things will keep you going. Because you can, others can too! I know you are! xoxo

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So, for this entire week and beyond, I am officially challenging you to remove all negative thoughts from your head. For every single obstacle that comes your way, force yourself to see it positively. Start by doing that today. Write down the things that happen throughout this week and then, beside that list write how you decided to think about each situation differently. When you consistently change the way you look at things, your life will transform. Are you ready?! I know you are! xoxo

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POSITIVE THINKING AFFIRMATION AND INTENTION Everything is as it should be. I step forth into this week knowing that everything that happens to me is happening FOR me. Any experience I am going through is for the greater good - to teach me, help me to grow, or bring me closer to the path God has ordained for me. Yes, I am busy. But I can make the time to accomplish my workouts and stick to my eating plan because I love myself and I deserve it. I will break the habit of complaining and feeling like a victim. Instead, I will welcome every challenge that comes: the good and seemingly bad. This is my time and my week, and I’m gonna rock it!

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Wake Up And Live There is something so very powerful and inspirational about a woman who is balanced spiritually, physically and energetically. She honours her body every day and empowers others to do the same. She is fulfilling her God-given mission here on earth and is taking time out every day to live up to her best self. This queen! This powerful femiNINE energy has so much knowledge to share with us, starting out with the superfood she includes in her diet everyday: Irish Moss (also known as Sea Moss). “Irish Moss is the perfect example that a healthy lifestyle is more than accessible to us. Irish moss has such a diverse range of benefits and can be used to fortify almost anything from a porridge to even soups. It is a great source of B12 and pulling mucus out the body, especially when fortified with chia seeds and hemp seeds because these have omega 3, 6 and 9 which balances perfectly. This is excellent especially for people who eat a lot of food which creates a buildup of mucus.” Even though the preparation of Sea Moss takes some time and effort, the great thing is that a little bit goes a long way and it’s more than worth the time it will take to prepare it! “Because of the current state of the ocean, Sea Moss needs to be cleaned and prepared thoroughly. Even when you purchase it pre-cleaned. Spend the time to go over it and rinse it well because it also has a lot of salt that needs to be removed. But once you’ve prepared it, it will last long! Even a small amount will swell and you’ll have enough to serve you for a week or 2 weeks depending on how you use it. It can also be frozen in little ice cubes so you’ll have the exact serving you’d want for smoothies and soups.” As someone who spends a lot of time and energy on her health, she views the investment as an honour and divine duty. Instead of looking at cooking and food prep as a chore and a time suck, she embraces it as sacred time with herself. “Preparing food for me is a meditation. In fact, a lot of the hobbies I do require sitting and breathing, using one part of the brain while the other is relaxing or meditating on life. I do yoga and beading and count cooking as one of my hobbies as well. When you sit in meditation and prepare your food it opens your mind, revealing important things to you. If you won’t take the time to do yoga or meditate, take the time out and let your food be your meditation. When you sit to eat as well, don’t just rush the eating process, it’s through your mouth that things enter the body. Everything entering your body has vibrations. Which is why you have to be very careful with how you source your foods.” Not only does she honour the time and energy it takes to maintain her healthy lifestyle but she also honours the money she invests in it.

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I really appreciate your book, Wake Up and Live, because a lot of people wake up and go to work, wake up and complain however they don’t Wake Up And Live! Yes, some healthy food can be expensive but when we’re looking at expenses, we should remember that cancer is also expensive to treat! Chia Seeds may be pricey but not like a hospital bill down the line. And her advice for someone who is making these major lifestyle transformations? - Everything comes in stages. Don’t think you have to jump from meat into a straight raw, vegan diet. Take it in baby steps! There are no judgments in the process, everyone is on their own journey and you need to go at your own pace. - When you stop eating flesh and blood, your mind will start to work differently, even your personality will change. The positive changes will manifest in all areas of your life, so stay the course! - Make sure that you are moving! Certain foods are detoxifying but your lymphatic system needs you to MOVE in order to function optimally, to purge waste and toxins from your body. So keep moving, drink your water, eat when the sun is hot, breathe deeply and be patient with yourself. Congratulate yourself simply for the fact that you are trying. Her super inspiring interview and video demonstration can be found in full at kamilamcdonald.com in the Wake Up And Live Online Challenge. Make sure to follow her journey through social media ‘@jah9online’ and her website ‘jah9.com’ for all upcoming dates. I especially recommend her Yoga On Dub sessions. She is certified in Kemetic, Ashtanga and Iyengar yoga and has created the most beautiful and healing merger of Yoga and Live Reggae Music. Put it on your bucket list!! Hope you enjoy the sea moss prep and smoothie as much as I did :).

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PREPARING SEA MOSS INGREDIENTS Water Sea Moss PREPARATION First, clean Irish moss thoroughly in lukewarm water to get rid of salt and anything else that may be stuck to the moss from the sea. Boil for 30 mins to 1 hour. Then let it cool for 10 mins. You can either use right away in a smoothie or soup or store in the fridge or freezer for use later. You can store it in the fridge for up to 2 weeks and in the freezer for up to 2 months.

FEEL GOOD MOSS SMOOTHIE INGREDIENTS 6 dates-10 Medjool dates 2 tbsp maca powder 2 tbsp hemp seeds 3 tbsp chia seeds 2 tsp black molasses ( or your natural sweetener of choice) 2 cups almond milk 1/2 tsp nutmeg PREPARATION Mix everything in a high-powered blender and enjoy!

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One of the most understandably overused phrases in the health and fitness space is, “Eat your fruits and veggies every day!” That’s because it’s one of the most important lifestyle changes you will make. I’m here to tell you that not only do you have to eat your veggies every day, but you also need to eat A LOT of them! If you’re not so much of a veggie lover, this is where you buckle up and get ready for the ride. Unfortunately, there is absolutely no pill, potion or magic drink that will give you the benefits of eating enough veggies. One of the main transitions you will need to embrace during your journey is to bring your salad up to main chick/wifey status, and stop treating it like a replaceable side chick. Think of the salad as that good girl who will be your ride or die! She will be the one to help you fulfill your dreams, bring you through the tough times and - as long as you keep the relationship healthy your ‘main’ will always make you feel GOOD! Your salad will do exactly that, ladies and gentlemen! Bring her everywhere you go, have her for every meal and load her up with all kinds of goodness!

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Why?! Because a big mix of veggies in every single meal is THE healthiest and lowest calorie path to your happiest, slimmest YOU! Veggies are chock-full of incredible disease-prevention properties, and oozing with phytonutrients, antioxidants, enzymes, vitamins, and minerals— as in THE true, real, raw deal. If you have enough ‘main squeeze’ mixes of salads throughout the day, they will protect you against diseases, reduce inflammation and keep your eyes, skin, and hair GLOWING! In order to bump your salads up to “Queen B status,” you must first make a radical shift in your concept of a salad. Many people feel satisfied with their veggie intake for the day being the 2 slices of tomato and a slice of lettuce in a sandwich. If they do happen to have a salad, it may consist of a few leaves of green, smothered with croutons (basically fried white bread...yuck!) and swimming in some kind of unhealthy dressing to mask the taste of the veggies. No wonder you sometimes feel unsatisfied after a salad, and begin feeling hungry again within 30 minutes! A flimsy salad (fit for, maybe, a rabbit) is NOT the way to treat your body! You need to invest in your salads, making sure they are attractive, nutritious, delicious and, most importantly, FILLING! Salads make me happy and full, and they make me feel like I’m winning at life.

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In fact, nothing excites me more than seeing an entire bowl or plate filled with colorful veggies. I literally envision all the goodness and protection it’s about to deliver to my body. Check out the lists of salads you have at your disposal in the recipe section. Get accustomed to having 5 servings of vegetables a day (1 serving is equivalent to 1 full, cupped handful). Feel free to get creative with your salads by adding lots of nuts, seeds, and fruits to keep them looking and tasting as exciting as possible. I’m giving you my guide on how to make a big salad that is enticing and, more importantly, YUMMY! I want you to go out of your way to make your own salad bar every day. The more colorful your plate is, the more nutrition you will receive! My favourite salads are in the recipe section, but here’s how you can create your own masterpiece:

STEP ONE - BASE •Green Leaf Lettuce •Iceberg Lettuce •Spinach •Kale •Arugula •Romaine Lettuce •Cabbage •Chard •Collard Greens — Select 1-3 from this category

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STEP TWO - VEGGIES •Cucumbers •Carrots •Brussel Sprouts •Edamame •Celery •Asparagus •Broccoli •Purple Cabbage •Mushrooms •Cauliflower •Bell Peppers (all colours) •Corn (be light handed with this) •Tomatoes •Snap Peas •Radishes •Onions •Alfalfa Sprouts •Zucchini or Pumpkin •Zucchini •Beets — Go crazy! Add as many or as little as you want!

STEP THREE - PROTEIN •Quinoa •Eggs •Fish •Chicken

•Lentils •Chickpeas •Black beans •Salmon or Tofu — Select 1-3 from this category

STEP FOUR - FRUIT •Blueberries •Strawberries •Pineapple •Papaya •Mango •Apple •Dried cranberries •Grapes or Oranges — These are totally optional, but SO yummy! If you are on a weight loss mission, please watch your portions!

STEP FIVE - HEALTHY FATS

•Seeds •Sunflower seeds •Cashews •Nuts •Almonds •Sesame seeds •Chia seeds •Olives

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•Avocado I’ve made an easy plan to ensure you get all 5-6 serv•Pumpkin seeds ings every day! Remember, veggies are very high in •Olive oil fiber, so each meal will make you feel fuller for longer, •Hemp seeds thanks to incredible nutrients. Bikini body, here we •Coconut oil come!!! •Pecans 1. Put 2 servings of veggies in your breakfast smoothies (Don’t worry, you won’t taste it! My faves STEP SIX - HERBS are frozen kale, spinach, and broccoli) Herbs are an amazing way to enhance the taste, texture and nutritional value of a salad. Some great examples include: •Parsley •Basil •Lemon balm •Thyme mints •Chives •Coriander or Watercress –– Select 1 from this category

2. Have a small side salad with breakfast (Yes! Veggies at breakfast!) 3. Hide veggies in soups (Use pumpkin and carrots as the base for your soups, and use lots of chopped up veggies: broccoli, cauliflower, carrots, etc.) 4. Make sure to have your green juice every day! 5. Make an effort to create exciting salads that are colorful and varied every day. Play around with textures, crunchiness and colors—get bold and creative!

STEP SEVEN - DRESSING •Lemon juice •Apple cider vinegar •Sauerkraut •Nutritional yeast –– Check the recipe section for amazing and healthy salad dressings

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There you go! Now is the time to let go of any veggie mind block you’ve created, and begin to visualize the nourishment and goodness veggies will serve your body. Make your salads crunchy and colorful, and COMMIT to getting in 5 servings of veggies a day. Your life will seriously change when you do!

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When it comes to health and weight loss, there are very few things more critical than hydrating your body! You know that question people always ask, “If you were stuck on an island and had to choose three things to live with, what would they be?” Water BETTER be one of those “things” because, if necessary, the body could survive without food for weeks. Water, however, is so important that the human body could only survive A FEW DAYS without it. Our bodies (and brains) are predominantly made up of water. This miracle fluid transports all things in, around and out of our bodies. Additionally, water protects our organs, lubricates our joints and increases our metabolism. Water is also super important in keeping our skin, hair, eyes, and nails healthy and attractive. Every bodily function depends on us being adequately hydrated, yet we are probably THE most dehydrated species on the planet! This is always such a mystery to me because drinking enough water is the easiest (and cheapest) solution to amazing health and an incredible body. There’s NO reason we should ever be dehydrated!

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For your body to function and perform the way it should, you need to be downing at least 2-3 litres of water every single day. Anything under that, and you put your body at risk of dehydration. Dehydration causes cells to malfunction, acidity in the body and inflammation (the root of many of preventable diseases). In fact, fatigue, hunger, confusion, constipation, and moodiness are all signs of dehydration.

Being dehydrated for one day may not really be a big issue in the grand scheme of life, but what about when you’ve been dehydrated all the days of your life thus far, living in a constant state of dehydration?! That’s when your own internal World War 3 begins–and never ends–because being in a chronic state of dehydration creates some serious long term damage. While we sleep, our bodies use up the water and food we have stored. This causes us to wake up dehydrated. Consequently, if you don’t start your morning off with some water as soon as you wake up, you’re already getting off on the wrong foot. As I’ve already mentioned, I like to add fresh lemon juice to my first glass of water, and sometimes some cayenne pepper, to really get the ball rolling (in more ways than one). Around 10 am, you may start to feel a little sluggish and reach for your first pick-me-up cup of coffee.

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Unfortunately, you are only making matters worst because dehydration is more than likely the cause of your sluggishness! Coffee is a mild diuretic, and further depletes your body of water! If you are a coffee drinker, make sure you drink an additional two cups of water for each cup of coffee you drink. Many people don’t know that the same hormone released when you’re hungry is the same hormone released when you’re thirsty. So, anytime you feel hunger setting in, have some water and wait to see if that makes a difference first. This small change could save you a LOT of unneeded calories since the calorie content of water is ZERO! Other substances that deplete the body of water and create even more dehydration: sodas, added sugar and any foods that are high in sodium. Now let’s be real, life often gets busy and hard to manage and on occasion, your actions will put your body in a state of dehydration. Consistent dehydration completely destroys your most important vehicle (your body), making you a disease statistic waiting to happen. So, start fueling up! Here’s what you can do to avoid dying of thirst: Drink drink drink! No going around it. How much of it, you ask? Well, that totally depends on your weight, age, activity level, and gender. The Institute of Medicine recommends roughly 3 litres (about 13 cups) a day for men and 2.2 litres (about 9 cups) for women.

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You need to increase that if you exercise, consume alcohol or drink coffee. This means you need to get in the habit of taking a BPA-free water bottle around with you for the day. Convinced, but still bored? Here are a few ways you can add flavor to your water, and make your water-drinking habit a whole lot easier to embrace: • Add a lemon/lime slice to your water. • Make some delicious, infused water by simply filling a large jug with water, adding sliced berries and/or citrus fruits, throwing in lots of ice and refrigerating overnight. • Tear up some fresh mint and basil leaves, and leave them to steep in your water before drinking. • Add sliced cucumbers to your cup of water. • Drink unsweetened herbal tea. • Check your pee first thing in the morning. If it’s not clear or very pale yellow, increase the amount of water you are drinking for the day. • Drink water 95% of the time!

You could slash hundreds of calories and cause a major reduction in your ingestion of toxic, added sugar by simply eliminating soda and juices! You know that visualization is a very powerful tool right? Well, a few years ago, juices and sodas were a part of my daily diet. In order to cut them out entirely, I would view water as the most precious, miraculous gift of life and health (it kinda is!), and view any drink with a color as a disgusting poison that would kill me if I drank it (which is also pretty true). Up to this very day, it has worked! Try it! Finally, before you continue to the next chapter, please pause and have a glass of water. Thank you! :)

Did you know that ONE 12-ounce can of Coca Cola contains 39 grams of sugar? That is equivalent to 140 calories, people! The average American consumes 1.6 cans a day. You do the math! Most juices are no better; an 8-ounce glass of apple juice contains 26 grams of sugar! Think about how you may be sabotaging your weight loss plans just from what you are drinking.

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Welcome to the defining moment in your journey where you consciously let go of one of the main sneaky little culprits preventing you from achieving the amazing life you deserve. GREAT health, and a hot bikini body to go along with it, are both a few hundred milligrams away from reality and you probably didn’t even know it! Sodium, in the amounts we consume it, is creating serious health havoc and is 100% contributing to belly bulge–and nobody has time for that! Sodium is lurking in EVERYTHING! If you haven’t been conscious of sodium before, it’s likely that you’ve been consuming 3-5 times the recommended amount every single day. No wonder that ungrateful scale won’t budge! Sodium hides in salad dressings, breads, crackers, ketchup, canned foods (a huge offender), cheese (an even bigger one), and a partridge in a pear tree. If we continue sodium consumption at the rate we’ve been going, then heart failure, hypertension and stroke may just come along with that next side of fries. A diet high in sodium increases blood pressure by holding excess fluid in the body, which increases the burden on your heart. Not only does sodium put you at serious risk for diseases like heart disease and hypertension, but you’ll also be at risk for osteoporosis.

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The truth is that our bodies actually NEED the mineral sodium in our diet. In fact, we cannot function without it. Sodium plays a huge role in muscle and nerve function, and it is a big part of your body’s ability to maintain the right amount of fluid balance. HOW MUCH of it you ACTUALLY need...well, now, THAT is a whole different story. Major health organizations and medical experts differ slightly, but all of their recommendations fall within the range of 1500 mg and 2,300 mg per day. I have found that keeping my sodium intake strictly under 1500 mg keeps my abs, skinny jeans and doctor happy all at the same time! This will be difficult, but controlling how much sodium you consume is exactly what I want you to strive for. Are you ready to tackle it with me? I know you are! You were born ready. So, let’s go, superstar! So, what does 1500mg look like? Great question, honey! Believe it or not, 1500 mg is equivalent to just a little under ½ a teaspoon of salt per day! If this is what our daily intake of sodium should be, no wonder the world is going crazy and people are dying in such numbers for something entirely preventable. Without thinking about it, we are probably eating at least double (or even triple) the amount that our bodies are able to safely manage.

I hope you don’t think foods in restaurants or on your supermarket shelves are safe. Well, how about we make a sandwich - a supposedly healthy lunch/snack option - and get to the bottom of it. First, let’s start with a slice of whole wheat bread (which contains anywhere from 260 to 400 mg of sodium per slice!). Naturally, we double that up to make a sandwich, giving us between 520 and 800 mg of just the bread. Next, let’s add some good ol’ cheddar cheese which, on average, would be about 125 mg (2 slices). Oh, what was that? You want to throw in a deli slice of smoked turkey? Well, that will run you about 250 mg per slice. I don’t even want to start on those horrible spreads to top it all off. Hopefully, you get the point, here. WITH JUST ONE SANDWICH, you can quickly max out your entire day’s allotment of sodium. So, clearly, we have to put a stop to this. I understand salt makes food taste good, and foods high in sodium are the ones many of us crave. BUT you will be doing yourself, your future medical bills and your present waistlines a favor by finding healthier alternatives to achieving an equally-flavorful meal. Not only will you see your scale tip in the right direction, BUT your heart and your health will thank you.

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It won’t take *too* much adjustment on your part for a reduction in sodium intake to make a *huge* difference in your life. And after these 5 weeks of true commitment, your palette should be reset. Afterwards, your body will go on red alert whenever you consume anything high in sodium. You won’t even be able to enjoy any food high in sodium! In fact, saltiness is actually a learned habit, and eating salty foods has a tendency to fuel the craving for more. Once you start incorporating this lifestyle change, you will begin craving and enjoying foods that help to shape your dream body. This change is a lifelong investment!

Here are 10 ways you can keep your sodium consumption to an average of 1500 mg a day:

PUT DOWN THE SALT SHAKER

Below is a list of my favourite herbs and spices. Play around with them. They will change your life–and the taste of your meals–forever! · · · · · · · · · · · · · · ·

Fresh scallions Onion Thyme Curry paste/powder Fresh Parsley Dried Parsley Flakes Cilantro Basil Turmeric Rosemary Cumin Coriander Cayenne Pepper Extra Virgin Olive Oil Oregano

As far as condiments are concerned, below is a list of items we will be trying to reduce or avoid altogether.

90% of the foods we eat already contain sodium. You don’t need to add salt when you are cooking OR, worse, when you’re eating! Use natural herbs and spices to bring out the flavor in foods.

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· Soy sauce (sodium suicide) · Salad dressings (except for low sodium balsamic) · Ketchup · Seasoned salts (e.g. Garlic salt) · Pickles · Olives · Baking soda · Baking powder

1tsp - 2,500mg 3tsp - 2,500mg 3 tsp - 1,100mg 1 tsp - 4,500mg 1 large - 3,000mg 1 small - 735 mg 1 tsp - 1259mg 1 tsp - 488 mg

Most shakers do not make the cut, however, Mrs. Dash - my all time favourite - is 100% natural and sodium free, and comes in a variety of flavors and spice levels. Check your supermarkets and grocery stores, and get a couple of bottles. THEY ARE WORTH IT!

ELIMINATE FAST FOOD This is non-negotiable. In a recent study, it was found that 56% of meals purchased at fast food outlets contain more sodium than should be consumed during the ENTIRE DAY! The rest of the meals all averaged 1,108 mg of sodium (with condiments) – for just ONE MEAL! The taste and the convenience of these foods are NOT worth the extent to which they are damaging your health. Buckle up with all the willpower you have and stay AWAY from the drive-thru.

BE MORE PURPOSEFUL WHEN EATING OUT Let’s be real, the chef at your favourite restaurant (unless it’s a super health-conscious one) does NOT have health consciousness as his number one priority when designing your meals. If you must eat out, cut back on the number of times you do each week and, while at the restaurant, be bold and ask them to prepare your meal without salt. This will go a LONG way.

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READ ALL LABELS Most times you won’t even realize the amount of sodium you are consuming until you read the nutrition label itself. Ignorance is NOT bliss! I bet you will be very shoked when you find out how many of the foods you love are laden with sodium. Become aware, CUT BACK and take control!

LIMIT THE USE OF CANNED AND PROCESSED FOOD Have you ever picked up a can, box or prepackaged bag of ANYTHING and made a note of the sodium content? It’s absolutely ridiculous! Try to stay away from the can and use dried peas and beans instead. If you must use beans from the can, thoroughly rinse them in fresh water before use. By doing that, you will eliminate as much as half of the sodium content.

MAKE YOUR OWN SALAD DRESSINGS, SAUCES AND MARINADES Store-bought dressings can cost you as much as 300 to 500 mg of sodium per serving! Do yourself a favor, and make your own at home. I’ve provided some amazing options in the recipe section.

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EAT YOUR FRUITS AND VEGGIES You know the drill by now. Eat 5-6 servings of vegetables and 1-2 servings of fruit every day.

CONSUME MORE POTASSIUM Did you know that foods high in potassium reverse the harmful effects of foods high in sodium, and contribute to the lowering of your blood pressure? Foods like broccoli, avocados, bananas, and dried apricots are all excellent sources of potassium.

AVOID CURED MEATS (BACON, HAM, FATBACK) LUNCHEON MEATS AND SAUSAGE They are all super high in sodium, and way too processed for there to be any compromise.

DECREASE YOUR SNACKING Cut back on prepackaged popcorn, nuts, potato chips, pretzels, and salted crackers. For the next five weeks, use the low sodium versions of these snacks, or make them yourself (you can make your own popcorn with an air popper or a basic pot with a lid). There you have it! These are 10 salt-reduction suggestions that will change your life! Try to incorporate as many of them as you can, as often as you can, as best as you can.

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If I were sitting in the same room with everyone in this Wake Up And Live movement, I would ask to see a show of hands for all those who “need” meat in every meal. I’m visualizing hundreds of you - actually thousands - because that’s how we’ve been conditioned for centuries. From the earliest of times, meat has been a symbol of wealth, causing our society to embrace a predominantly meat-eating culture. I don’t know about you, but I definitely don’t want a daily dose of steroids, hormones, antibiotics and GMO’s, all of which are heavily used in all the various meat industries. Meat manufacturers want to make sure the animals grow as big and juicy as possible, and have them somehow survive (even if diseased) the terrible conditions they are raised in. The head of these industries are focused on just a few things: making sure their livestock are nice and fat, finding the cheapest way to feed them and keeping them alive as long as possible in time for slaughter to ensure big profit margins. Because of the terrible conditions they are raised in, that usually involves the use of harmful antibiotics. We’re looking at less money on feeding, more meat production, and more money for them. Win-win-win right?

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WRONG! We lose!! BIG time. More money for the industry = more sickness for us! All of these poisons used to create big profit margins are literally killing us. Meat is NOT what it used to be a few generations ago, loves. This is a scary world we live in. Several major studies have confirmed that eating meat in high quantities has a direct connection with developing cancer (especially cancer of the colon), Alzheimer’s (this is especially high for those who consume red meat regularly), cardiovascular disease, and type 2 diabetes. Wow! And you thought the cakes and the sweets were the only risk to your waistline! Study after study, with several thousand participants observed over a significant period (DECADES), provides clear evidence that regular consumption of meat leads to illness and premature death. One such noteworthy study comes out of the Harvard School of Public health, involving 28,000 participants over a 28-year period. The link between meat and these diseases is SO strong that we should have the same type of warning on meat packaging that we do on cigarette boxes! Yet, we continue to consume meat in HORRIFIC amounts. Some of us feel the need to have meat at every single meal, every single day. How, then, can we be surprised at cancer rates, the number of people dying of heart attacks and the many limbs lost because of type 2 diabetes?

The research is so compelling that it would be absolutely silly to ignore. You know what this means, right?! It’s time to make a shift and move towards cutting back on the consumption of meat. And I’m not just talking about red meat. The whole farm is involved in this, my friends. Beef, chicken, eggs and, of course, pork–yes I said it (LOL). If you don’t feel comfortable eliminating meat altogether, then there IS a healthy balance we can achieve. So! Let’s find it :) Eat a plant-based diet most of the time. A predominantly plant-based diet fills our plates with the vitamins, minerals, enzymes, and phytonutrients necessary to fight, prevent, treat, and reverse many non-communicable diseases. Best of all, you will naturally keep your weight in check when minimizing your meat consumption! This means cutting back on animal protein, and including more meatless meals throughout the week that are filled with vegetables, legumes, grains, seeds, and nuts. “But Kamila, what about protein?” If you’re like most, you’re probably fearing that a vegetarian diet won’t provide enough protein to meet your needs. That couldn’t be further from the truth!

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When you include a variety of veggies, non-dairy milks, nut butters, quinoa, peas, beans, spirulina, and hemp, you will get ALL the protein and essential amino acids you need to feel and look alive! And you’ll get to enjoy the protein without worrying about the dangerous repercussions of eating too much meat. I double dare you to try all the yummy vegetarian options laid out for you in the meal plans and recipe sections of this book.

To begin, start out with one meatless day a week and gradually work your way up to at least 4 meatless days. Then, if you’re really ready to rock it, get to the point where you having a maximum of 4 meals with meat per week. You can do it! Don’t use faux meat as a substitute. One of the biggest mistakes that an avid meat eater makes when making the healthy switch to plant-based meals is to use imitation meats. These products are mostly made from processed soy, cotton seeds, wheat, and oats, otherwise known as textured vegetable protein (TVP).

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I get it. These faux meat options look and taste like meat, but they’re NOT meat, so it’s cool, right? WRONG! Take one look at the ingredient list, and you’ll understand exactly why this thinking is false. Faux meat is usually very high in sodium, and has a long list of toxic, chemically-processed ingredients. Additionally, faux meat is packed with GMO soy and grain powders, colorings, and artificial flavorings to make them yummy (and addictive!). You won’t commit a health crime if you occasionally turn to one of these anti-food products, but PLEASE approach these beefless burgers, “chicken” nuggets, and GMO-laden tofus with caution. Read all food labels, and stay away from any product with soy protein isolate, soy protein concentrate, and other unrecognizable, chemically-charged ingredients. If you must eat soy, make sure to buy the organic, non-GMO varieties. From time to time, you can enjoy GMO-free tofu, seitan, and tempeh. However, I recommend filling your plate with “real food” vegetarian options.

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Be wary of your dairy Dairy products are high in cholesterol, calories and saturated fat (the kind of fat that needs to be minimized). Milk, yogurt and cheese are also high in sugar lactase, which has a terrible effect on our insulin. The presence of the lactase causes your blood sugar to spike (which you should know by now is a big problem!). Cheese—Cheese is particularly high in sodium, which we now know to keep under 1500 mg per day. As such, cheese should have no place in any weight loss journey, and eating too much of it puts us at risk for heart disease, hypertension, and stroke. Milk—The main protein in milk is casein, which many people aren’t able to digest and is the cause of lactose intolerance. If you fall into this category, every time you consume milk it causes a histamine response in the body. This response results in mild to serious cases of asthma, allergies, headaches, tummy issues, eczema, arthritis, acne, and other skin issues! If you experience any of these symptoms, it may simply be an allergy to this triggering protein. The biggest issue with dairy, similar to meat, is the dangerous process required for its production.

Dairy producers focus on getting the fattest cows and producing the highest quantity of milk in the shortest space of time. This process sacrifices quality, just so they can fill those boxes up and sell them! Let’s take, for example, the very “important” glass of milk you gulp down in the mornings to make sure you’re getting enough calcium. Well, my friend, that very likely comes with a serving of growth hormones (many of which are genetically modified) that are used to fatten the cows and drastically increase milk production. However, cows were not designed to produce milk in such massive quantities, so their udders become infected and full of pus! And that’s one more surprise we should add to the milk’s nutrition label. That disgusting pus actually gets in the milk sometimes!! It gets worse: when the cattle get sick (i.e., very often) they have to be treated with antibiotics. This comes right back to us in the nicely packaged up milk, cheeses and yogurts. We’re talking about some stressed out cows, living in terrible conditions and treated horribly, so you best believe they are producing lots and lots of stress hormones. We inherit these hormones in the ‘lovely’ milk and cheese we eat. It’s already tough managing our own stress levels. Who needs to gulp down a cow’s stress while we’re at it!?

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Not only are our dairy products full of crap (literally and figuratively), but the little good they do have are killed in the pasteurization process. Pasteurization is a process, required by law, which involves heating up the milk to kill all that bacteria I just told you about. Along with killing the bacteria, the heat from that process kills the vitamins, enzymes, and the little bit of goodness left in the milk. This means that dairy products are charged with harmful, disease-causing properties, and have half the amount of benefits eliminated by the time it’s packaged up and ready for sale. Are you finally convinced you need to ditch the dairy? Let me help you do it. It’s easier than you think! Replace your usual dairy products with nondairy alternatives. Almond, hemp, soy, and rice milks are free of saturated fat and cholesterol. Eat yogurts made from rice, soy, coconut or other non-dairy milks. Break up with ice cream. The non-dairy alternatives are SO much more worth it. Become aware of the alternative names for dairy, and make sure to read your ingredient lists so they aren’t sneaking into your diet -especially through protein shakes and bars!

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“Whey” is the most common alternative name, but here are a few others: • Acidophilus milk • Casein • Caseinate • Curds • Galactose • Ghee • Lactalbumin • Lactate • Lactic acid • Lactoglobulin • Lactose • Malted milk • Nougat • Potassium caseinate • Rennet • Sodium caseinate Get your calcium from nondairy sources: There are tons of healthier alternatives to get adequate amounts of calcium and keep your bones strong and healthy. For example, kale is richer in calcium than milk, and is absorbed by the body better than the calcium from dairy. All green leafy vegetables (kale, collards, broccoli, okra, and bok choy), beans, nuts, seeds, and fish are all high in calcium.

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Fun fact: Calcium is better absorbed when eaten along with vitamin C. To really get the most out of your leafy greens and UP your absorption of calcium from them, squeeze some fresh lemon juice on top! Lemons are a rich source of vitamin C and will give your greens a nice tangy twist while you’re at it!

Make observations in your journal about how you look and feel throughout the next few weeks while eliminating dairy. With these small changes, I bet you will experience less bloating, fewer stomach aches, clearer and brighter skin and improved energy. Your mood will also improve and you will probably experience less “brain fog” during the day. The only things you have to lose are quite a few pounds!

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Jerk is a special marinade that originated in Jamaica. It is a melting pot of flavors sure to WAKE UP your tastebuds with almost anything you combine it up with. This marinade or paste includes pimento seeds (also called allspice) as well as scotch bonnet peppers (also known as habanero). It’s no surprise that Jerk is a staple in Protoje’s house, and he’s been exploring it more and more as a complement to his plant-based diet.. Jerk is an excellent marinade for peas, beans, mushrooms, dressings, tofu, and even salads. It brings so many dishes to life! “I get so excited when I eat plant-based food. My body just feels healthier, my immune system is significantly stronger and my energy levels are highest. It’s an investmet that is worth it for me.” The value of a healthy diet deepened for Protoje the moment he found out he was becoming a father. “When I was expecting my daughter Yarah, I decided I didn’t want her mom to be standing over the fire all the time. That’s when my journey really started with cooking. I started doing lots of research, watching cooking shows and pulling inspiration from my work colleagues.” Want to know who his biggest cooking inspirations are? “Don Corleone is definitely one of my biggest cooking inspirations. He is always cheffing up some wicked creations and also introduced me to the world of meal prepping, so now that’s something I’m very big on. It’s no secret by now, meal prepping is one of the sure ways to not only survive this lifestyle change but to THRIVE in it! In addition to staying prepped up, we all need to develop a sense of experimentation in discovering all the flavors that will become your favorites. “For me, the most important part of the food is seasoning, I use a lot of it: onions, garlic, ginger, scalllion just to name a few of my favorites. I became good just by experimenting with flavors.” For the full video demonstration and so much more niceness, check out the Wake Up And Live Challenge on kamilamcdonald.com and also protoje.com to keep up with all his top works! Protoje’s Jerk Surprise was definitely a quick, easy hit! I hope you love it as much as I do!

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PROTOJE’S JERK SURPRISE! INGREDIENTS ½ cup scallion, chopped finely 1 sweet pepper, chopped 1 onion, chopped finely 2 cloves of garlic, chopped finely 6 ounces of liquid aminos/low sodium stir fry sauce 1 tbsp coconut oil 5 vegan strips or tofu 1 bundle of pak choi 1 pack of noodles jerk sauce (any brand preferred) PREPARATION Preheat pan on medium fire, add coconut oil then vegan strips to the pot. Turn as desired. Add liquid aminos and allow strips to fry. Meanwhile, add another pot of water to the fire, and allow it to boil for a few minutes. Once the water is boiling, add the noodles and cook them. After the vegan strips/tofu are done, allow them to cool then cut them in small pieces and place in a bowl with 2 ounces of jerk sauce (or as much as desired). In the same pan, add coconut oil to a medium flame and saute the onions, scallion, garlic, sweet pepper, and turn regularly until slightly crispy and you begin to smell the flavors. Add the chopped veggie strips to the same pan, 2 tbsp liquid aminos and 2 tablespoons of jerk sauce to the pot. When the noodles are ready, add them to the pan with the veggie strips/tofu and stir until fully flavored. Add a splash more of liquid aminos and pak choi and continue to stir until everything is blended. Add tomatoes and keep mixing for about 5 minutes. Turn the fire off and allow to simmer. Then enjoy!

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MY 3 INTENTIONS FOR THIS WEEK ARE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I ALREADY HAVE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________ 3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I DON’T YET HAVE (AND I HAVE FAITH IN GETTING) : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

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MEAL PREP AT LEAST 7 HRS OF SLEEP AT LEAST 2 LITRES OF WATER LEMON WATER HAD BREAKFAST NO MEAT NO DAIRY WORKOUT AVOIDED SODA/JUICE AVOIDED ALCOHOL AVOIDED GLUTEN SET INTENTIONS AND GRATITUDE DID SOMETHING NICE FOR MYSELF QUIET TIME AND MEDITATION

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You’ve made it to week 4! How do you feel?! You’ve given your organs a breather, worked on alkalizing your body, made a dent in reducing your inflammation and have given your bloodstream a new jump start on life. By now, you should be thinking more clearly, feeling more energetic and looking a few pounds lighter. This week, my love, is where the real work begins! That’s because one of the most important pieces of this puzzle is staying the course. The real work is in maintaining these positive changes and habits in order to continue to detox, attack fat loss and become an alkaline goddess(or god) of good health. Here’s how life works: you’ll have your mind made up, READY to face the challenge of continuity. EXACTLY at this moment, fear starts to creep in to convince you that this isn’t the right time. Fear tells you, “I’m too busy. Andrew has exams, Peter needs help on his work trip and my friends desperately need me at this specific point in my life.” An overwhelmed state takes over. The easiest thing to do at this point is to NOT go after your goals! Fear actually creates the illusion of a legitimate excuse for why it’s okay to put those goals off yet again. “Can I really do this? What if I fail? Am I ready to step out of my comfort zone and make a change?” This thing called fear is UNBELIEVABLE!

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It will create ALL kinds of scenarios in your mind to discourage you from all the AMAZING possibilities on the other side of this super important choice - the choice to keep going. Life will always get in the way. Instead of learning how to work through our challenges and doubts, we use them as excuses for why we can’t follow through with the very thing we fear. I’ve been there, trust me! We may feel (subconsciously or not) that going after our goals and dreams is so much scarier than remaining exactly how we are. That very fear will cause you to use excuses to feel better about not attacking your goals, right here and right now. The reality is, there will NEVER be a perfect time! There will ALWAYS be something that fear wants you to prioritize over this lifestyle change.

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One of my favourite quotes in LIFE is, “Feel the fear, and do it anyway.” DO IT ANYWAY! There are so many times in the past when I doubted myself and feared the very thought of giving lifestyle change a try. I let fear convince me of all kinds of bullshit stories that convinced me it was okay to keep putting off my dreams. Listen: I don’t care if you are 200 pounds overweight with type 2 diabetes, heart disease and just had a stroke! You can and WILL completely change your life around, and become such a beautiful force doing exactly what you were meant to do on this Earth. What are you afraid of ? Is it fear of failure? Well, let me make it plain. You are GOING to fail. You’re going to fail many, many times. It’s inevitable. You’re human! And this is CHANGE we’re talking about! So, there! I said it. The F word you’ve been running away from: FAILURE! What if you embraced the inevitability of failure instead of being afraid of it? How cool would that be? Failure is one of our biggest opportunities for growth and learning. When you tap into why you failed and what led you to slip up, pause and observe. You can acknowledge the mistake, learn from it, and BAM, you can start again stronger and wiser. There is nothing to fear, my love.

Not one thing. You are in full control. Continue, every day, to perceive all challenges as opportunities to grow. Know and accept that there will be bumpy moments and days when you’ll go off course. It is TOTALLY O.K.! Stay present, be conscious and keep learning so that you can be both a teacher and a witness to the growth that you experience on this journey. That’s when you REALLY learn about yourself, and make long-lasting change. Still with me? What else are you afraid of ? Are you afraid of succeeding? I remember, so clearly, feeling totally comfortable in my discomfort. For quite a long period in my life, I hid in oversized T-shirts and sweaters every day. I was terrified of facing what was hurting my heart and soul. But, mostly, I was terrified of the person I became, and that I would be stuck in this misery for a long, long time. I had so many issues and baggage that the very thought of me being great again and overcoming my weight struggles was scary!!! I got pulled into a cycle of feeling so sorry for myself, complaining all the time and being the victim! I knew I wanted to do something about it, but I was literally paralyzed in fear.

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When I started facing my fear and understanding where it came from, I realized that I was actually afraid of how powerful I could be! I almost put off trying because I didn’t know if I was ready for the greatness that would follow. Greatness comes along with continuous sacrifice. I feared the thought of changing what had become a mediocre life. The one that I had become so comfortable with. Is this you? Fear of greatness means you are about to do something brave and BIG. Continuing this journey, truly sticking to the plan and going all in for the first time in your life will probably be THE scariest thing you will ever do. But, guess what? This could potentially be the biggest growth and breakthrough in your LIFE. Step up to the plate! This fear thing is so unbelievably ridiculous. I wish I was able to step outside myself during those years and look into my future to see my greatness. I wouldn’t have wasted so many of those days stuck in stupid FEAR! You’ve done many, many scary things in your life, and you’ve gotten through them and come out even stronger. Let this be the time in your life when you give more energy to your dreams than you do to your fears. Feel the fear and do it anyway. If you had the courage to buy and read this book, then you surely have the courage to follow through with it.

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AFFIRMATION TO RELEASE FEAR This is the day I decide to jump in the deep end and GO. Yes, it’s scary. But I recognize the only way to truly change my life is to step up to those fears, and use them as sources of strength. I release all the excuses that once held me back, and accept that this IS the time. No other time is more perfect than now, despite whatever else is happening in my life. I am ready to release the physical and emotional shackles that have held me down for so long. I am 100% ready to step into my greatness. I know that the more I act despite my fears, the more those fears will fade away and the stronger I will become. I am fearless and in complete control, ready to embrace all the lessons that will come my way. Today, and every day, I will feel the fear and do it anyway!

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Wake Up And Live “Eating is a social thing and becoming a vegetarian was not “in fashion” in my times. In fact, my father threw my ital food out the window couple times well when I began to cook separately to escape from the family meatbased diet! (Goldi) Several decades later, my siblings and I (although we all took individual routes to the same outcome), all eat a predominantly plant-based diet and all prioritize our health, despite the challenges that come along with that responsibility. “Now some of our children who are vegan are even more ital that we! Don’t get me wrong. I love both cooking and eating Ital but from then till now you cyan get mi to leave my fish! (Chakula) “Well, I think it just goes to show that consciousness can evolve! But the greatest thing for us now is that since the tribe has turned adults, we can all alternate and take turns in cooking—Our common vegetarian diet means that now cooking has become a collective practice and we can share live, favourite dishes that will wake up anyone’s taste buds!” (Goldi). Now that I’m a mother myself, I draw on so many of the healthy practices etched and ingrained from childhood. The livity they instilled in us has been so valuable to the quality of my life, so much so that I wanted to share it with you! Here are just a few suggestions from my mama bear in keeping consistent with a predominantly plant-based diet.

A FEW SUGGESTIONS ON MAINTAINING AN ITAL DIET: - Increase the range of peas that you have on hand since this is the basis of every/most meals: red peas, chickpeas, broad beans, gungo peas, black peas, black-eyed peas, pinto beans, and split peas. - Invest in a pressure -cooker for the peas and store and freeze some of the peas after they are cooked. - When cooking ital stew, It is often too watery in the beginning. The broth that you pour off can serve as an excellent and nutritious cup of soup. - Leftover vegetable dinners make great fillings in sandwiches for lunch the next day. - Peas blended into a paste make great wraps along with freshly chopped seasoning, tomato, lettuce, and avocado. - When cooking ackee, Susumber (gully bean) is a great alternative to saltfish.

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A mind-body-spirit approach to lifestyle change Dad (@chakulaja) and Mom (@goldilocksja) are both lead singers of Reggae Band Chakula that made a name for themselves in the 1980s.They are one of the few couples I know to have stuck together on and off stage for a lifetime. They have performed together at reggae festivals such as Reggae Sunsplash and Irie FM’s Reggae Bash, and have toured Europe with their all Jamaican reggae band. I don’t know if there was a subconscious influence on me, but a fun fact is that the name of their band - Chakula - means food in Kiswahili! On a more musical note, keep up with their journey and continue to be inspired and uplifted by their continuing music and related works. You can find some of my favourite Chakula and Goldilocks albums “Hard Core Reggae”; “Long Winding Road” and even a kids reggae album “Save the World” on CD Baby :) If you’re ever in Kingston, also check out the amazing culture works venue they have built from level to level over the years, @skylinelevels, for all upcoming Live Reggae shows. You can also visit Airbnb skyline levels to book your stay at their Airbnb. I think you may begin to see that so much of them is me ! :)

QUEEN OMEGA CURRY CASHEW STIR FRY INGREDIENTS 1 onion Few stalks of scallion 1 head of garlic 1 scotch bonnet pepper Few twigs of thyme Curry powder 1 cup of raw unroasted cashews Tamarind paste Mango chutney 2 large carrots 1 head broccoli Snow peas 1 small firm cabbage Sweet/bell peppers (red, gold & green) 2 leaves of kale Handful of brussel sprouts 3 fresh corns on the cob Cold pressed coconut oil or Extra virgin olive oil .

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PREPARATION Bring a little water to boil in a frying pan so that it’s just enough to cover the cashews. Add the cashews and allow them to boil. Add a generous amount of curry powder and a little salt. Chop up the seasoning – onion, scallion, garlic, scotch bonnet,and thyme. Wash and cut all of the vegetables into slithers (except the sprouts which should be kept for last) Cut the ears of corn from the cob. Add coconut/olive oil to a large frying pan – just enough to spread across the pan. Add all of the cut vegetables and continue turning them in the oil with a spatula. Make sure to keep the vegetables firm and crunchy. Heat a little coconut or olive oil in a small frying pan and add the seasoning when hot with just enough time to burst the flavour. Add the tamarind paste, mango chutney, and a little water. Add the cashews to the mix. Pour the seasoning sauce, with the cashews over the stir fry vegetables. Serve with King Alpha Rice and Peas and Broad Bean Stew!

KING ALPHA BROAD BEANS STEW & RICE AND PEAS INGREDIENTS 1 large onion 1 head of garlic Scallion and thyme 2 scotch bonnet peppers 2 cups of broad beans 1 cup of red peas 3 carrots 1/4 lb pumpkin 2 large Irish potatoes 4 okras 2 dried coconuts Cold-pressed coconut oil 1 lb brown rice

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PREPARATION Soak the broad beans and red peas overnight Pour the water off from the beans. Add fresh water and cook the broad beans until soft. While the broad beans are cooking, dice the potato and cut up the pumpkin, carrots, and okra. Cut the dried coconut into small pieces, and blend with water. Using a strainer, squeeze out the coconut milk. When the peas are beginning to get soft, add the chopped items and the scotch bonnet pepper Allow the pumpkin to “mash out” and form the body of stew In a separate pot, boil the coconut milk for 10 minutes and then add all the seasoning items. Pour some of the seasoned milk into the pot of stew and stir well until it has a thick consistency.

BROWN RICE AND PEAS Cook the red peas until soft but firm Add the remaining amount of coconut milk to the red peas Beat the head of the scallion and ears of garlic. Add this seasoning and the scotch bonnet pepper to the coconut milk and peas and bring to a boil with a tip of salt and two teaspoons of cold pressed coconut oil. Add the brown rice (ensuring that there is approximately an inch of water/liquid above the rice) and allow to boil. After most of the water has been absorbed, turn down to a low flame until the rice grains swell.

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Ok, soldier, this chapter is gonna be a hard one to swallow. So, buckle up! As you’ve learned so far, we are most certainly what we eat. The quality of our lives today, and ten years from now, depends almost entirely on the choices we make every day. What we eat, how we think, how much we sleep, and also what we drink! Research increasingly indicates that we not only need to become conscious about what’s on our plates, but also what’s in our cups! So, let’s start with the first liquid no-no that has to GO! SODA If you are a soda drinker, there is a LOT to celebrate. Serious weight loss, clear skin, and a healthy heart are only one bad habit away from reality! In fact, there is actually no way to sugar coat this. Soda, in ANY form whatsoever, is totally and completely forbidden. Soda needs to be eliminated from your life FOREVER! For starters, the sugar grams found in sodas are downright obnoxious. Like, really? THIRTY-NINE grams of sugar in ONE can?? One can of soda is DOUBLE the amount of added sugar you should be having for the entire day!

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Indulge me for one second and do an experiment with me. Take out your sugar, a spoon, and a glass cup. Sometimes the whole “grams” thing doesn’t quite hit the ‘wake up call’ spot, and I want you to really understand how much sugar we are talking about.

Not to mention, most sodas contain one of the deadliest sugars, High Fructose Corn Syrup (HFCS). HFCS is the ingredient you should never even THINK about allowing into your household, much less into your precious body.

Ready?

Soda = dangerously high levels of sugar + unnecessary empty calories + harmful chemicals

Put 10 teaspoons of sugar in your glass cup. Yes, TEN! Look at it! Do you feel comfortable drinking that amount of sugar in just one can of soda? Imagine how much sugar would be in your cup if you have 2 or 3 of these killers in one day. And, this is just the average size can or bottle. Larger cans and bottles–like the ones you get when you supersize your fast food meal–have as many as 65 grams of sugar! That much sugar in one can or bottle is keeping you FAR away from any positive health or weight loss goal. Unfortunately, the extremely high levels of sugar aren’t the only problem. Drinking soda also means that you’re consuming genetically-engineered poisons and chemical additives like phosphoric acid (which is super acidic and weakens your bones), and caramel coloring (which has dangerous levels of carcinogens that are linked to cancer). There are also dangerous flavor enhancers, which contribute to making soda super addictive! No wonder it’s so hard to shake the soda habit.

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For those of you who drink diet soda to combat the effects of real soda, here’s a news flash: Diet soda is foolishness! Don’t let the “zero calories” fool you, my friend. Diet soda contains the artificial sweetener Aspartame. Aspartame has been linked to a TON of health issues like cancer, emotional disorders, seizures, and a constant craving for sugar. Aspartame has also been tied to headaches, anxiety, and insomnia. Just one good look at the ingredient list of diet soda and you and I both know there is NO place for it in our holy temples. Have I driven home my point? No more sodas. NONE! I love you, too :) JUICE The next category of liquids in the N-O group is JUICE!

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Eliminate store-bought juice You already know how I feel about green juice, and that we should be having one of those bad boys every day with limited fruit (see the green juice chapter for a healthy reminder). Those are definitely our friends. A small glass of fruit or veggie-extracted juice, either homemade or a fresh one from a juice bar, is also a great addition to your diet a few times per week. Consuming fruits and veggies in this way is perfect for the nutrients to be absorbed directly to your bloodstream because the fiber won’t get in the way of digestion. But that’s only the case for green juice. For all other juices, we DO want fiber to get in the way because that is what absorbs all the sugar found in fruits and veggies and helps slow down the release of glucose in the bloodstream. The fiber found in the skin and pulp of produce helps to avoid a sugar crash, which only causes you to eat more and sends your hormones completely out of whack. The fiber in the produce (when the produce is in its whole form), fills you up and helps to make you feel full for longer. This is why you can only eat a few whole fruits at any one sitting compared to how many fruits you are able to consume when they’re liquified.

Let’s take for example the freshly squeezed orange juice that you may enjoy every morning with your breakfast. 1 orange has 12g of sugar. Let’s say it takes about 5-10 oranges to fill up that glass. Would you ever sit down and eat 10 oranges in one sitting?? Probably not! The sugar (though natural) that comes along with that one glass (without the fiber) is just not worth it— especially if your goal is to lose weight. You can of course enjoy a glass here and there without causing too much damage, but definitely stay conscious of your fresh juice intake. What should be eliminated entirely, however, are store-bought juices. Even the ones that claim to be healthy. Store-bought juices can be just as bad as a slice of your favourite cake! Let’s take the following common juices for example: An 8-ounce glass of apple juice contains 26 grams of sugar!

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An 8-ounce glass of cranberry juice contains 28 grams of sugar!

Drink water 95% of the time,

An 8-ounce glass of pomegranate juice contains 36 grams of sugar!

Drink coconut water to switch things up, especially when hydrating after a great workout,

An 8-ounce glass of grape juice contains 39 grams of sugar!

Enjoy fresh fruit in moderation instead of juicing them.

Not only are you getting a TON of unnecessary sugar and empty calories, but these juices are also filled with all kinds of preservatives and harmful sweeteners (like HFCS). No matter what claims these companies make, store-bought juices are practically sugar and water topped with crazy preservatives. They cause swings in your blood sugar, drive cravings without you probably even realizing and prevent you from that very important weight loss goal of yours.

Have a smoothie! The blending process breaks the fiber apart (which actually makes the fruit and vegetables easier to digest) and helps create a slow, even release of nutrients into the bloodstream. They are a great choice to have first thing in the morning, or as a post workout meal. Try out all your smoothie options in the recipe section or flip back to the green juice/ smoothie chapter to learn how to design your own!

So, congratulations! We’ve officially come to another major transition in your journey. The moment where you will officially cut out store-bought juices and cut back on freshly-squeezed fruit juices if you’re serious about your health and weight loss goals. Think about how you may be sabotaging your weight loss plans just from what you are drinking, and how many calories and how much sugar you could slash every day by merely eliminating soda and juices! Here’s how you’ll do exactly that:

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Drink sparkling water if you still need some fizz! Jazz it up with lemons, berries, and mint. Remember, the goal is to achieve our healthiest and best-looking body that feels great and functions exceptionally at all times! Making simple, conscious decisions like this will be a significant breakthrough for you. Happy drinking!

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When I was 14 years old, my father bought a coffee farm. It was 27 acres, and my love affair with coffee officially began! I LOVE coffee. Let me repeat. There is nothing I look forward to more than a steaming cup of Jamaican coffee, brewed to perfection with a signature perk that is incomparable. Coffee got me into college, took me through college and has been my last little addictive vice that excites my taste buds. Sugar was TOUGH to give up, but my precious coffee is seriously giving me a warm time(pun intended)! In my early coffee-drinking years - long before understanding anything about nutrition - I would enjoy my daily cup of Java with milk and three sugars. Yup, you heard that right. THREE SUGARS! When I moved to Norway in 2002, I really dug their culture of drinking black coffee with something sweet. Add a nice pastry and some chocolate, and I would just sip away the -20-degree weather. I ate and drank my miseries into oblivion. My black coffee and pastry habit spilled over into my time at Stanford University, and I would have several cups a day (and a sweet treat or pastry with every cup!) to get me through all-nighters and thesis writing.

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Thankfully, I eventually got the not-so-sweet memo about the negative effects of all that sugar I was consuming every day, and transitioned to black coffee with the occasional organic stevia as an additive. That’s how I’ve had my coffee since about 2009. In 2011, I started an intense grad program at UC Berkeley School of Journalism, and enjoyed 1-2 cups a day without the milk, sugar or pastry. I felt pret­ ty good about it. The conflicting and confusing evidence on coffee and health was just not enough to give up my last little pleasure until I became pregnant smack in the middle of my grad program. That was all the reason I needed. The withdrawal headaches were REAL, and triggered my interest in finding out if coffee is actually healthy. Now it’s time, my friends, for you also to face the truth. Coffee is extremely high in acidity, which throws your entire body’s PH off balance with every sip. We know that acidic foods cause early aging and inflammation. And we also know that inflammation is at the root of so many preventable diseases. Being highly inflamed also seriously suppresses the immune system. The temporary high that you get from coffee will, ironically, be the cause of your fatigue and lethargy a few hours later as you experience a “crash” when the buzz wears off.

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This only inspires you to go for a second cup, and maybe even a third. However, if you continue that cycle long enough, your body will need even more coffee to get the same effects the first cup used to create. With each cup, you leave your body in a constant state of stress. Caffeine stimulates your body to release the stress hormone, adrenaline, in amounts as if you are preparing for war! This response keeps your blood sugar spiked, your mood swinging from left to right, and your body in a chronic state of toxicity. Coffee also causes massive dehydration, depletes the body of B vitamins and gets in the way of iron absorption. Early-aging signs–including age lines– all lead back to those few cups. Not to mention, coffee stains your teeth and leaves you with terrible breath. We have to respect our health and accept that regular coffee drinking has GOT to stop. The mere fact that you even NEED to rely on an artificial substance to perk you up is unhealthy, and should be enough motivation to reevaluate your habits. If not, then your reliance on coffee WILL cause serious wear and tear on the body. Your coffee indulgence will force your body to tap into its reserves and work overtime to stay healthy. These reserves eventually deplete, and that’s when danger comes into play. .

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The good news is that you don’t have to cut out coffee completely. If you keep your caffeine intake to a moderate amount per week (remember that tea, coffee, chocolate and soda all contain caffeine), then it can still be a win-win for both you and your adrenal glands. Thankfully, several studies prove the positive side effects of organic coffee. As long as you enjoy it responsibly, you will take another step towards an optimal diet. This will reflect in your skin, state of mind, your overall wellness and good health. Here are your Wake Up and Live Coffee Guidelines: 1. You are allowed to enjoy up to four cups of coffee per WEEK (including weekends). 2. Become a coffee snob, ensuring that the coffee you drink every day is organic, meaning grown, harvested and processed without synthetic chemicals. Synthetic chemicals include pesticides, herbicides, and fertilizers, which have been linked to a slew of health problems and diseases. 3. No sugar allowed with your cup...ever! You may, however, occasionally enjoy coffee with organic stevia.

4. Forget the processed creamers and dairy additives. Instead, choose non-dairy milks like almond or hemp milk. Use soy milk in moderation. 5. Never substitute coffee for real food. Enjoy five meals per day, including breakfast. You can have your coffee with breakfast, along with your snack for the day, or by itself. However, never use coffee to replace a meal. 6. Have an extra glass of green juice when you feel the need for an energy boost. In the beginning, this substitution won’t make you feel energetic. But eventually, your body will detoxify from the harmful effects and dependence on caffeine. You will start to feel alive again, all the time, and that extra glass of green juice will take it up a notch. For a green juice boost, add spirulina or wheatgrass. For a green smoothie energy boost, use maca root powder. 7. Drink at least 2 extra cups of water on the days you enjoy your cup of coffee to avoid dehydration. If you’re an avid coffee drinker weaning yourself from the addiction, drink an extra 2 cups of water each day to help with the withdrawal symptoms.

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8. Drink tea. Sometimes, you just have a craving for something warm. Green tea, mint tea, ginger tea, and chamomile tea are all excellent options. In the nights when cravings set in, enjoy some anti-inflammatory tea (see the recipe section) with a teeny tiny bit of honey. This concoction will provide you with some comfort, minimize your cravings and help take the edge off. 9. Try Ginkgo Biloba. This is a herbal extract from the nut of the tree with the same name. It has been used for centuries in Chinese medicine, and works like magic. Ginkgo Biloba helps to keep me focused, and even improves my creativity. Ginkgo Biloba has also been used to treat asthma and circulatory diseases. I like to have it as a tea, but you can also take it in the form of a capsule. Most health food stores have different varieties and options. 10. Don’t bother with decaf ! Decaffeinated coffee seems to provoke even more acidity in the stomach than regular coffee does. Stick to your regular, organic brew of coffee–otherwise, just don’t have any at all.

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Yes, these health and fitness goals are UBER important, but what is life without being able to enjoy simple pleasures?! Things like a glass of red wine on a special night out, or a few ice-cold beers on a hot summer day. I’m with you on this! But you will NOT be able to lose weight, keep it off successfully, have a toned, bikini body and rock a healthy glow if you drink alcohol regularly. Plain, straight facts! I remember when I moved back to Jamaica in May 2012 after grad school and landed an on-camera TV host position on national television. The job required me to go out and socialize regularly, attend launches and mingle. I constantly felt the pressure to have “just one drink.” At this point, I was far advanced in my health and fitness journey. I worked out regularly and ate clean every day, but I gained a whopping 10 pounds in 3 months. Just like that! A few drinks here and there each week snuck up on me, and I packed on some serious, unexpected pounds that were incredibly hard to lose! Alcohol is problematic for many reasons. First, alcoholic beverages are extremely high in empty calories. For context:

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-Protein has 4 calories per gram -Carbs have 4 calories per gram -Fat has 9 calories per gram (the most calorie dense of all the macronutrients) -Alcohol has 7 calories per gram This is why the first place to look when determining the calories of a drink is to note the alcoholic content. For example, if a drink has 10 grams of alcohol, you are looking at almost 100 calories from the alcohol content alone! And that’s only one drink! Second, unlike fats, protein, and carbs, alcohol cannot be stored by the body. When you have a drink or two (or three!), the body immediately figures out how to remove it from your precious temple. Sounds great, right? But the problem is that the body prioritizes getting rid of the alcohol over everything else. This is why drinking alcohol wreaks havoc on the body’s fat-burning processes and nutrient absorption. Weight gain potential alert! Third, the calories from the alcohol content aren’t the only ones we need to count. There are other sources of calories, carbohydrates and added sugar in most alcoholic mixed drinks. There are even fats in some cocktails and cream-based drinks. The sodas used as mixers contain, on average, 4 grams (1 tsp) of sugar for every ounce–that’s a whole lot of sugar!

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Drinks like margaritas, daiquiris, pina coladas and mojitos are also made with sugary syrups and juices. These liquid calories go DIRECTLY to your tummy. With each drink that goes down oh-so-smoothly, your dream for a washboard stomach floats further and further away. Fourth, alcohol has a lowering effect on our blood sugar, which stimulates cravings for unhealthy food and snacks high in salt and fat. Even worse, alcohol decreases your inhibitions and weakens your willpower–that same willpower you are working so hard to build up). How many times have you had an exciting night out followed up with a sluggish day after filled with poor decisions? Decisions like, for example, accompanying alcohol with meals that are usually high in fat, sugar and calories. Alcohol also interferes with our body’s natural processes that alert us when it’s time to slow down and stop eating! With those functions disabled and inhibitions at an all-time low, you’re really setting yourself up for some trouble. Finally, alcoholic drinks are highly acidic AND interfere with your body’s ability to absorb nutrients efficiently. Having more than two drinks a day increases your risk for lifestyle diseases like liver disease, high blood pressure, type 2 diabetes, and cancer. After just one alcoholic drink, your blood sugar spikes faster than you can say SHOTS. Your blood sugar then immediately plummets, causing a whole host of issues that we’ve previously covered.

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How, then, do we enjoy life while considering all this information in consideration? Here are a few ways to have your drinks: 1. Do NOT make the mistake of skipping meals and “saving up your calories” before your night out. Before you plan to drink, eat a healthy, filling meal with lots of healthy fats. This will help to absorb the alcohol more efficiently and reduce the negative effects of alcohol on the body. 2. Stop at two drinks! Plain and simple. No more than two! You can do it. 3. Choose your alcohol and mixer wisely. For the most part, I’m a red wine girl, but I come prepared with two packets of organic stevia in my purse if I decide to have a mixed drink. My winning combination is a mix of vodka (relatively low in calories), club soda (0 calories and carbs) and fresh lime (all bartenders have fresh lime and lemons, and a pack of organic stevia). When I want to be fancy, I ask for some fresh mint as well. BOOM! Best.drink.ever! 4. Drink at least one glass of water in between drinks–this does wonders! 5. Choose red wine. Red wine has many health benefits and is only 75-105 calories per glass, depending on the level of sweetness. Choose drier varieties for fewer calories, and stop after 2 glasses.

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“I work very hard, and I play very hard. I’m grateful for life. And I live it—I believe life loves the liver of it. I live it.” - Maya Angelou This is one of my absolute favourite quotes from the late and great Maya Angelou. Anyone who knows me knows that I am someone who believes in living life to the fullest, working hard AND playing hard! In order to achieve anything of value, you need a healthy dose of sacrifice, discipline and consistency. You must learn to bounce back quickly from inevitable mistakes, and stay the path even when you don’t “feel” like it. I live by these characteristics daily. My strong work ethic and commitment to being the best version of myself are definitely part of the foundation for conquering my weight struggles for good! It did NOT, however, come from just this! When talking about success and living life to the fullest, a very important word comes into play (pun intended)–BALANCE! The fact that you are reading this book tells me that you are there!

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You are READY to commit to these lifestyle changes, revamp your behaviors and relationship with food, respect your body and look and feel your absolute best! You ARE human, however, and you cannot be perfect 100% of the time. Committing to all of these changes is, and will continue to be, exhausting! All of a sudden, you are meal prepping, working out regularly, dodging cravings, juicing daily and eating around the clock. I mean, jeez, I feel tired just thinking about it! We are also creatures of habit, which means that our bodies WILL want to cling to the food and habits we enjoyed and depended on for years. Until you adjust, your body WILL feel like it’s in a depleted and deprived state! You are giving up some of the most addictive foods on the planet, and it won’t be easy to stay on track and beat your addictions. In my experience, THIS is exactly where failing and falling off the wagon happens. How many times have you made a commitment– especially with your weight loss–randomly lost all motivation and started digging into a tub of ice cream? Often times, feeling overwhelmed can lead to selfsabotage despite our best efforts and intentions. If the journey feels daunting and impossible, then we give up easily when the going gets tough.

If we make it too hard for ourselves and feel like we have to give up everything we love, then we’ll eventually snap in moments of weakness. That is why I strongly encourage a cheat meal. A cheat meal is where you throw out all the rules and guidelines for ONE MEAL, and indulge in the things that you love. In fact, when you are extremely close to your goal, and have achieved a good amount of weight loss (if that is your mission), there is definitely a place for two cheat meals a week! If major weight loss is your goal, however, please stick to one cheat meal a week. I partake in two healthy indulges a week, while maintaining my ideal weight. How do I do this? Well, throughout the week I psych myself up and think, “In order to have that slice of oreo cheesecake (one of my FAVES) or that glass of wine with my friends, I must stick to my plan 100% and go hardcore with my workouts.” This motivates me to push hard in my workouts and stay on track with my eating. I am able to relax my willpower once in a while and experience the human pleasure of giving in. This indulgence immediately charges me up for the week ahead. I still see results and feel amazing from fueling my body with clean food most of the time.

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Clean foods fuel me up with exactly what I need to get in 5-6 energizing workouts for the week, all while still being able to give in every now and again. It’s beautiful and empowering! Taking this approach makes me feel like my lifetime commitment to health is not only attainable, but also enjoyable! Let’s be real, this dieting thing can take a toll on your mind, body, and entire being. That’s what a cheat meal is all about! It gives you a chance to relax a little and enjoy life for that one moment, totally in keeping with my motto of living in moderation. Studies show that having a cheat meal once or twice a week will rev up your metabolism. The human body is so smart; it can pick up on the calorie deficit and elimination of certain foods. While in a caloric deficit for an extended period of time, however, your body will slow its metabolic rate to conserve energy. I don’t know about you, but I want every possible system under the sun working in my favor to achieve my goals– especially my metabolism! Having a cheat meal once or twice a week will shock the system and assure your body that you aren’t in starvation mode.

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In general, this cheat meal will ensure that you can still have a life on your journey. I actually want you to schedule it in your plan for the week. Decide which day you will indulge in your cheat meal (I suggest a day on the weekend), and enjoy it to the max! If you do not stick to the rules during the week, and fall off in a major way one day, don’t panic! Just count it as your cheat meal for the week, and move on. Remember, this is about sacrifice, determination and respect for your goals. Let’s get excited! Hard work, discipline and a once-a-week cheat meal will be our formula.

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MY 3 INTENTIONS FOR THIS WEEK ARE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I ALREADY HAVE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________ 3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I DON’T YET HAVE (AND I HAVE FAITH IN GETTING) : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

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MEAL PREP AT LEAST 7 HRS OF SLEEP AT LEAST 2 LITRES OF WATER LEMON WATER HAD BREAKFAST NO MEAT NO DAIRY WORKOUT AVOIDED SODA/JUICE AVOIDED ALCOHOL AVOIDED GLUTEN SET INTENTIONS AND GRATITUDE DID SOMETHING NICE FOR MYSELF QUIET TIME AND MEDITATION

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Wake Up And Live This song Wake Up And Live, inspired the very name and essence of this movement. It is extra special to me because the beautiful songbird behind it is my #BestKeptSecret—one of my major health and fitness inspirations—my #SpellBound sister, Kelissa. There is a Marianne Williamson quote that says “when we let our own light shine, we unconsciously give others permission to do the same.” If you know Kelissa well, you will agree with me that she is the very embodiment of this philosophy. The way in which she honors her body, every single day and stays 100% authentically true to herself is a true inspiration, and I want to share it with you. Like me, Kelissa was raised pescatarian. It wasn’t until her adult years, however, that she embraced a fully plant-based diet. “My vegan journey began over a decade ago when I left home and moved to college. I first noticed not loving how my body was feeling and I knew it was in part due to being around mass-produced, “convenience food” constantly. I knew based on how I felt that processed food and meat was not meant for me. Now I don’t have to watch my diet meticulously or count calories anymore. I get all my nutrients and needs from the food I eat ” She does admit that it was originally a challenging transition, especially given that foods we don’t even think of—ingredients like gelatin in candy, or whey in most packaged foods—have animal derivatives that are so harmful to our bodies. Change is not easy, it is something we are naturally afraid of because it connects to the fight or flight instinct within us. It makes us uncomfortable but discomfort is a great opportunity to grow. Becoming vegan is more about quality of life even more than the fact that it is buying me more years. It’s not easy, but nothing good in life is easy. As we say in Jamaica, If you want good...yuh nose haffi run! Want to know what advice she has for someone fearful of making the big change from a meat-centered, processed food diet to incorporate more plant-based meals, even some of the time?

HERE’S THE MESSAGE SHE HAS FOR YOU: “Well, let me ask you this: how do you want to live? Do you want to be ruled by your taste buds, knowing your decisions everyday are causing you a myriad of health issues down the line OR do you want to make decisions for a high quality, high vitality, upful life? When you’re having meat and processed food for breakfast, lunch, and dinner, it puts a pressure on your system that makes you underperform in all areas of your life; so all you have to do is find a balance.”

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A mind-body-spirit approach to lifestyle change As we’ve been discussing, the Wake UP And Live mission is exactly that: finding more of a balance with the foods that serve our bodies vs achieving an elusive state of perfection. It’s tough for all of us but always go back to your “why?” Why are you making these changes?? Why did you buy this book in the first place?? Exactly! Focus on how amazing your body will feel. How your life will be elevated on so many levels. [When you incorporate more plant-based meals, you’re] going to feel sooooo good just knowing that you conquered the change and committed to something serving your highest self—it’s the best feeling in the world that demands a new level of respecting and honoring yourself, which will translate into every area of your life.

HERE ARE KELISSA’S TOP 5 TIPS FOR EATING MORE PLANT-BASED: 1. Prep, Prep, Prep (by the way, are you noticing a trend here??) Set yourself up for success by freezing all your fruits, Irish moss and coconut milk for the best smoothies, cut up your veggies so you can enjoy salads throughout the day and soak your peas and nuts also for smoothies and to make cheeses and sauces. Prepare jars of pre-chopped ginger, garlic, and freshly squeezed lime juice and refrigerate. Not prepping is a sure way to fall right back into bad habits. 2. Don’t skip exercise! Regular exercise will put you in a healthy mind frame. After I finish exercising, I feel light, energized and motivated to make good, health-conscious decisions. 3. Cook a big pot when you make your meals and store properly so you can enjoy the same meal the next day with no extra effort—a big time saver. 4. Find an organic farmers market in your city. When you are juicing and blending, it’s important to have nutrients that are free from toxic pesticides which create their own set of issues. In Kingston, I visit the Ujima farmers market every Saturday morning which has also inspired me to grow my own food. Right now I am growing basil, mint and strawberries which has its own stress relieving properties. 5. Make it a joy! I would be lying if I said I always feel like cooking but the truth is there is nothing more joyful than creating a delicious meal that you know is full of benefits to your body. Take your power back, regain control over your habits and find joy in the process! #WakeUpAndLive You can follow Kelissa on all social media platforms @kelissamusic so she can continue to inspire you with her livity. Love you bel and thanks for the Red Peas Stew Recipe! Tag us when you make them and check out kamilamcdonald.com for the full interview.

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RED PEAS STEW INGREDIENTS 1/2 kilo of red peas 1 piece of dry pumpkin 2 medium potatoes 1 piece of white yam 600ml coconut juice from a dry coconut 6-8 Okra (optional) 1 large green sweet pepper 2 stalks thyme 1 or 2 medium-sized carrots SEASONING Couple stalks of scallion 2 onions 3 plummy tomatoes 1 piece of ginger (add amount depending on taste - I personally love strong ginger in my food) 1 or a piece of Scotch Bonnet Pepper (optional - depending on how much pepper you like) SPICES Pimento Powder/pimento seeds (to taste) Sea Salt/ Himalayan Pink Salt (to taste) PREPARATION: Cook red peas in a pressure cooker for 30-35 minutes or until soft. While peas cook, chop up scallion, onion, tomatoes, ginger, and scotch bonnet pepper or process together in a food processor. Set aside. Cut the pumpkin, potato & yam into chunks/ cubes. Cut up okra and sweet pepper. Set aside. Add yam and potato to peas until semi-cooked, then add the pumpkin about 10 minutes later (pumpkin tends to cook quicker, so I add it later so it doesn’t all mash out) Once peas, pumpkin, potato, and yam are cooked, add coconut milk and seasoning blend (scallion, onion, tomatoes, ginger, and pepper) and thyme. Allow seasoning to boil for about 10 minutes, then add okra and green pepper. I usually don’t let these over cook - I love when they are bright green and semi-crunchy. About 5 minutes before you turn off the stove, add pimento and salt. This makes a nice big pot for you and your family to share! Servings depend on how hungry you are, and how big your bowl is :). You can also save some for the next day.

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Hello, BEAUTIFUL! It’s week 5, and you are ROCKING IT!!! Don’t you already feel serious change happening!? Your focus is at an all-time high because you’ve promised yourself (and me) that you are DOING this and will continue to believe with all your heart that you CAN achieve all these incredible goals you’ve set.

Here’s how life works. You’ll have your mind made up, READY to face the challenge of continuity. EXACTLY at this moment, fear starts to creep in to convince you that this isn’t the right time. Fear tells you, “I’m too busy. Andrew has exams, Peter needs help on his work trip and my friends desperately need me at this specific point in my life.” An overwhelmed state takes over. The easiest thing to do at this point is to NOT go after your goals! Fear actually creates the illusion of a legitimate excuse why it’s okay to put those goals off yet again. “Can I really do this? What if I fail? Am I ready to step out of my comfort zone and make a change?” This thing called fear is UNBELIEVABLE!

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It will create ALL kinds of scenarios in your mind to discourage you from all the AMAZING possibilities on the other side of this super important choice - the choice to keep going. Life will always get in the way. Instead of learning how to work through our challenges and doubts, we use them as excuses for why we can’t follow through with the very thing we fear. I’ve been there, trust me! We may feel (subconsciously or not) that going after our goals and dreams is so much scarier than remaining exactly how we are. That very fear will cause you to use excuses to feel better about not attacking your goals, right here and right now. The reality is, there will NEVER be a perfect time! There will ALWAYS be something that fear wants you to prioritize over this lifestyle change.

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Transformation is SUCH a beautiful process. Every single part of it: the challenging, the scary, the exciting and the victorious. It’s like you’ve finally turned the page from a painful chapter that you kept reliving and rereading, fully stuck in behaviors and patterns that have held you down for so long. Now that you have acknowledged, accepted, and forgiven your past, you can begin to propel forward into your future. But pause RIGHT there, my love! There is an important part of the process that you absolutely cannot skip over if you are TRULY are serious about succeeding. Letting go of the past is a major step. It is SO crucial to believe in yourself. However, being present, accepting, and loving yourself right now - before you become what you are working so hard for - is just as important! You CANNOT make the mistake of letting go of the past and skip directly into living in the future! When undergoing a lifestyle transformation, you begin to zoom in on all the things you want to change. You look in the mirror and, maybe without realizing it, hate what you see. You see the cellulite you can’t wait to tighten up, the tummy you can’t wait to get rid of and the acne you can’t wait to clear up. You start overanalyzing and nitpicking your arms, legs, butt... everything!

It becomes exhausting just to think about all these things you can’t wait to change. When you scrutinize yourself in this way, you shift focus from the past and project it on the future. Your happiness becomes this intangible, distant state of being that will only happen when you start seeing results. You, my love, are NOT your cellulite. You’re NOT the current size of your tummy, legs or arms. You’re NOT the number flashing back at you when you grudgingly step on the scale. You ARE, in fact, an incredibly powerful force with a specific mission to complete here on Earth. You are not perfect - you have many flaws and imperfections - but those flaws and imperfections by no means define who you ARE. We need to learn to love ourselves the way we want to be loved by others. Otherwise, it’s like we are expecting unconditional love from everyone else in our lives, but do not give it to ourselves!! Imagine if you had a boyfriend who said, “Look, honey, you seem like someone I could love. But right now, you’re not quite good enough. When you lose the weight, clear up your skin and get rid of all your bad habits, THEN you can call me. Unfortunately, I can only love you when you’re at your best.”

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Ummmmmm, what?????? Jerk! I hope that if any boyfriend (or friend, for that matter) ever treated you this way, you would respect yourself enough to walk FAR away. If someone can’t love you for who you are right now - flaws and all - then that person doesn’t deserve to love you at all! The same, and even more, goes for the type of unconditional love you need to give yourself ! Become conscious about how you treat yourself. Cut out the negative self-talk and criticism. Let go of the insecurities you have and the flaws you always focus on. Stop yourself from attracting people and circumstances that resonate with low-grade energy.

Think about it. There is NO NEED to be insecure about your flaws when you are being proactive and working your butt off to be the best you can possibly be. That is truly all that matters! The weight loss, clear skin, toned body, and good habits will all come after you shift your focus. Energy flows where energy goes, mama. When you genuinely love and accept yourself, so MANY beautiful things happen.

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Loving yourself will empower you to stop the abuse of food, drugs, alcohol, sugar and other harmful substances–the very substances you’ve been using to hide away from your realities. BECAUSE you love yourself, you will follow through with your commitments to changing your life. With every loving decision you make, you WILL see the pounds peel away. BECAUSE you love yourself, you will start to welcome people into your life who truly love you. BECAUSE you love yourself, you will finally enjoy situations and realities that are bursting with LOVE and joy. Loving yourself breeds a sense of WORTHINESS. You are worthy enough to give yourself the BEST! I know it’s not easy. Loving yourself in your present state almost feels counter-intuitive because you’ve been so judgmental for so many years. But now is the time, sweetheart. You are BEAUTIFUL, you hear me?! Just beautiful. The world is about to explode with joy, happiness, and possibility because this is the day and the week you commit to seeing that. Enjoy the process, and fully and completely LOVE yourself !

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SELF-LOVE AFFIRMATION I love myself today, and every day, exactly how I am. I respect myself, and will treat myself with kindness and love. I am human, so I have many strengths and weaknesses. My weaknesses do not define who I am and, every day, I will work on strengthening them. My strengths are my power, and I will continue to focus on them. When I look in the mirror, I am so proud of the person staring back at me. I see beauty, growth, acceptance, confidence and pure love. I have an important purpose here on Earth. The best and most responsible way to pursue and fulfill that purpose is to accept and love myself with all my imperfections. I exude that love, and continue to attract loving people and circumstances because I love myself UNCONDITIONALLY. That unconditional love will manifest itself in many beautiful ways. I am love.

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One of THE most critical transitions I’ve made in my health and fitness journey was to become ingredient savvy. Hands down! The reason I look and, more importantly, feel my absolute best is because I’ve become conscious of different foods and the effects they have on my body. I made the hard decision to respect myself enough to make food decisions according to this new consciousness. I’ve also spent a whole lot of time doing research on different ingredients and discovering the factors that prevent us from achieving our goals. I’ve learned which ingredients we should include all the time in our diets, and others that shouldn’t even be fed to a rat. These ingredients have somehow religiously snuck their way onto our plates, hips, and hearts. Our concerns need to go WAY beyond the calorie; to focus on the kind of ingredients that are literally the difference between life and death. So, are you ready? Are you sitting down for this one? There’s a particular poison lurking in many of the foods you’ve been eating for years—a toxic, lab-created ingredient. It’s been responsible for thousands of deaths and illnesses, and the culprit, my friends, is Trans Fat.

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Trans fat is the most evil of all fats, and dates back to the 1900’s when a chemist by the name of Wilhelm Normall attempted to create a cheap substitute for candlewax! He discovered that after boiling and then cooling a particular oil, it formed into blocks of fat. Decades later, trans fat is found in almost all processed food, fast food, and restaurants. Trans fat isn’t only used in a few food items here and there. You can find this devil in cheeseburgers, fries, cookies, cakes, crackers, breads, frozen pizzas and many cooking oils. Not only are trans fats directly related to weight gain and premature aging, but they also make us sick! If you have too much trans fat in your diet, you are pretty much a disease statistic waiting to happen. Trans fat raises your bad cholesterol, lowers your good cholesterol, promotes inflammation, and may even cause blood clotting. Most health organizations recommend completely staying away from trans fat. Not to minimize them, but to keep trans fat to a whopping daily intake of ZERO. Even in tiny amounts, trans fat is dangerous to our bodies. Doesn’t this mean all you have to do is look for labels that say, “No trans fat”? WRONG! In the United States, the Food and Drug Administration (FDA), has a rule that allows food manufacturers to use a pretty little “no trans fat” label on their boxes and bags as long as the package contains 0.5g or less. Can you believe that?!

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The more I learn about the FDA, the more upset I become with the slow death they’ve been subjecting us to. Their policies are filled with loopholes and laws which allow food manufacturers to take advantage of us completely. And, believe me, they’ve been taking every opportunity possible. Here’s the secret. The only way to know that a product is truly trans fat-free (and not just an FDA illusion) is by looking at the ingredient list. If you see the words “partially hydrogenated oils,” then the product definitely contains trans fat. Probably as much as 0.5g of it! Trans fat is in so many popular foods we consume daily; a little becomes a lot very quickly! This is why the drive-thru is just not worth it - not even once or twice when you’re feeling blue. Fast, cheap and processed food made with this evil fat is NOT for you! You are way too precious to even think about poisoning your temple. It is so vital to ensure you are escaping trans-fat suicide as well as protecting your health from other serious issues. You have to become meticulous about reading the ingredient list. And, even more importantly, you must invest in the oil you use to cook. Yes, your oil! All processed food and unhealthy oils that are high in trans fats are also very high in omega-6.

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Now, let’s get this straight: omega 6 is actually needed by the body to function. So, what’s the problem? The problem is massive and two-fold. First, we are consuming WAY too much unhealthy oil through all the processed junk we consume each year. This has its own set of issues. In addition to that, unhealthy oils also create very dangerous, and now common, omega 6 and omega 3 imbalance. The thing is, our bodies also need omega-3’s to function optimally, but the balance between omega-6’s and omega-3’s is paramount. Through high consumption of trans fats and unhealthy oils, we are overindulging in omega-6’s while being deficient in omega-3’s. That, my friends, is creating disease and an inflammation frenzy inside that beautiful body of yours that is definitely crying out for help. From cooking at home to eating out, we are consuming too many of these harmful oils. This is racking up inflammation and putting us at risk for many avoidable conditions. Here are 5 easy ways to protect your health (AND your waistline!):

The worst oils you could possibly use are: •Canola •Cottonseed •Corn oil •Soybean •Grapeseed •Safflower •Sunflower •Peanut Each of these oils is highly processed, refined and extremely high in omega 6’s. They contain the trans fats we want to stay far away from! Most of these oils are produced from genetically modified (GMO) seeds and harmfully extracted from crops tainted by pesticides and chemicals—yikes! Once you begin to look out for these forbidden oils hiding in the ingredient list of some of your favourite foods, you WILL start wondering what the hell you’re allowed to eat! I promise you, though, you will feel and look SO amazing after these poisons slowly leave your PRECIOUS BODY. Eventually, you will enjoy becoming a food detective.

Become the pickiest oil consumer you know!

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On the contrary, the healthiest oils are :

This is beneficial to your health, your waistline and your budget. Use your oil with pride, passion, and caution instead of just throwing out a fourth of a bottle on one meal. Savor it! The less you use your healthy oils, the longer the bottle will last and the more money you will save!

•100% cold-pressed coconut oil •100% olive oil •Flaxseed oil •Red palm oil •Hemp seed oil I know, I know. Some of these oils are three times the cost of the cooking oils you’ve been accustomed to buying. But don’t give in to that limited thought pattern! Remind yourself what kind of life you want to create, and the body you are working towards. If you continue to use cheap, lab-created, GMO-laden oils, then how will you ever achieve a happy, healthy, HOT body?! On the surface, you may feel like you are being kind to your pocket. But anything that sacrifices your health down the line is WAY too expensive. Instead, invest in the oils that are better for you. Budget carefully, and make sure healthier oils are somewhere near the top of that list! Use oil with pride and caution. Despite the quality of the healthier oil options, they are still very high in calories and saturated fat. Remember, a little oil can go a VERY long way.

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This means frying, especially deep-frying, is an absolute no-no. There is no place for frying in your newly-embraced lifestyle. Aside from needing to minimize your oil intake, cooking food at high temperatures for long periods causes massive inflammation and destroys all the nutrients. Instead, lightly sauté your veggies with just enough oil to coat the pan. One of my secret methods is to add a couple of teaspoons of homemade, low-sodium vegetable broth in a pan on a medium flame. After it starts to bubble up, I add the veggies. Veggies naturally have a lot of water in them, which is released in the cooking process. So, the trick is to stay close to the frying pan. Mix around the contents regularly with a wooden spoon so that the veggies don’t stick. By cooking this way, you’ll save on calories, health and money, and the richness and natural flavors of the veggies will be way more prominent. After a few minutes, the veggies are fresh and crunchy without being overpowered by oil.

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Also, roasting or baking your proteins and vegetables is SO delicious and requires NO oil! Wrap your fish or chicken in foil with fresh seasonings and veggies for another healthy and delightful way to enjoy your meals. Don’t forget that unhealthy oils are also prominent in store-bought salads as well, so you know they are a no-no! Promise me you will experiment with the yummy, healthy salad options in the recipe section. The recipes all use, but still limit, healthy oil consumption and instead, call for a variety of different ingredients - a mash-up made just for you and your health, waistline, AND taste buds! Be conscious even when eating out. Did you know that some restaurants mix olive oil with oils like canola oil to give the healthier, more expensive oils a longer shelf life? To play it safe, eat mostly from home so that you know exactly how your food is prepared. That way, on special occasions or for that well-earned cheat meal, it won’t create havoc or disaster if you eat outside the box. If you do have to eat out more than once a week, do not choose the fried or battered options. And don’t be afraid to ask questions about how the food is prepared. Knowledge empowers you to make educated decisions about the types of meals and restaurants that are best for your one, precious body.

Eat more omega 3’s to balance the Omega 6 -Omega 3 balance. •Flax Seeds •Chia Seeds •Hemp Seeds •Pumpkin Seeds •Walnuts •Edamame •Spirulina •Cooked Spinach •Brussel Sprouts •Cauliflower •Blueberries •Mangos •Avocado •Cantaloupe •Raspberries •Mackerel •Sardines •Tuna •Salmon These are some of my favourite sources of omega 3’s, most of which are plant-based. These types of healthy fats play SUCH a crucial role in reducing that chronic inflammation we’ve been learning about for the past 5 weeks.

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Your body cannot produce omega-3’s, so I really want you to make a conscious effort to include enough of them in your daily diet, thus ensuring optimal health. When you consume enough omega-3’s each day and maintain that important omega 6-omega 3 balance, you’ll be reducing the chronic inflammation just like that. The balance you’ve been working so hard on for your cells to function properly will become evident. You’ll notice your skin starting to clear up, your memory improving, and your hair starting to grow and glow. Even that time of month will be a more pleasant and less painful. At each meal, ask yourself, “Am I getting my omega 3’s in?” Create variety throughout the day and, before you know it, everyone will be asking what your beauty secret is! THAT is when the investment really becomes worth it!

Using unhealthy oils while baking is really nothing to sugarcoat and should be avoided as much as is possible. Vegetable oils like soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, and safflower oil are extremely harmful in excess. They are all high in omega 6-omega 3 ratio and are dangerous when heated to high temperatures.

Life is what you bake out of it.

Here’s what I learned growing up: 3 genius ways to eliminate oil in baking.

Some of my fondest childhood memories were spent in the kitchen, baking with my mom. She has the most magical way of making everything come alive, creating the most incredible cakes of all shapes and sizes from scratch! Trans fats are dangerous when heated to high temperatures. To this very day, I feel guilty if I ever decide to bake using cake mix. She lives by the saying, “Life is what you bake out of it.” Mommy taught me that when it comes to baking, happiness and health is surely homemade and OIL FREE.

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So, if you want to have your cake and eat it too, you MUST bake it yourself. The real purpose of oil in baking is to bind all the ingredients together and give your goodies a nice, moistened texture. Healthier oil substitutes in baking will not only eliminate the effects of consuming unhealthy oils at high temperatures, but also slash the fat and calories. The best part is, you won’t even be able to tell the difference!

• Unsweetened Applesauce - Replace 1 cup oil with 1 cup unsweetened applesauce •Non-Fat Greek Yogurt - Replace 1 cup of oil with ¾ cup of yogurt •Ground Flaxseed - Replace 1 tsp of oil with 3 tbsp of ground flaxseed. BUT if your recipe calls for more than ¼ cup of oil, then replace the rest with unsweetened applesauce. When using this substitution, be sure to watch it closely (especially the first time) to avoid burning. Your treat will bake a lot faster when substituting oil with flaxseed.

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With these three healthier alternatives, you will completely cut out the fat in the recipe and slash the calories in half. When substituting with applesauce, you’ll also be able to reduce the sugar content in the recipe.

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Hol’ a nex’ seat, story time again! And believe me, the plot thickens…along with the arteries! Once upon a very long time ago (circa 1908) at the University of Tokyo, a wise Japanese doctor, Dr. Kikunae Ikeda, set out to discover why a staple of Japanese cuisine (Dashi Stock) was so delicious. There was just something undeniably unique about the taste of Dashi Stock, and his research sought to discover the true nature of this ‘deliciousness.’ Well! His hunch was right. Dr. Ikeda was the first to discover that there are FIVE primary senses of taste: sweet, sour, salty, bitter, and drum rolllllll…umami. Since the 1980s, rooted in Dr. Ikeda’s research, it has been universally accepted that umami is legitimately the 5th basic taste of food. Not only does it exist in Japanese cuisine, but umami’s active ingredient, glutamate (or glutamic acid), is also found in asparagus, tomatoes, mushrooms, meat, milk, and cheese. No wonder pizza is so undeniably delicious... cheese AND tomatoes! The actual taste of umami is very hard to recognize. However, when blended with other flavors and foods, it gives certain foods that distinct and delicious umami flavor.

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So, what do scientists do when they discover something so cool? Especially when it comes to food? Another drum roll, please…they attempt to replicate it! They take it to the lab, add all kinds of chemicals and voila! A synthetic version of glutamate was created to add to our food, causing it to be irresistibly delicious and addictive! All good, right?

WRONG! Similar to the healthy nature of natural sugar contained in fruit, naturally-occurring glutamate is definitely not the issue. The serious problem lies in the factory-created monosodium glutamate, otherwise known as MSG, which is a combination of the umami glutamate, sodium and a bunch of harmful acids, carcinogens, and other contaminants. MSG makes food taste AMAZING, and has an addictive property that keeps you craving that 5th taste you’re not even conscious of. This is perfect for players of the food industry because you keep coming back for more and more. You become addicted to that chemically-altered umami, and don’t even know it! This is a scary example of how man attempts not only to replicate nature, but to also exaggerate its effects. MSG enhances product flavors, which generates big profits for the manufacturers -a reality that is slowly and silently doing significant damage to your health.

The symptoms of MSG toxicity are extensive, ranging from swelling of the hands and feet, to stomach cramps, gas, and chills. Even extreme thirst, heart palpitations and stiffness of your jaw and muscles all link back to the MSG culprit. You could be experiencing flu-like symptoms, thinking you are coming down with a cold, and actually, be reacting to the harmful effects of this poison. More symptoms include depression, shortness of breath, mental dullness and Attention Deficit Disorder (A.D.D). Even things you wouldn’t think of , like dark circles and bags under your eyes, migraines, sleeping disorders and loss of memory are linked to MSG toxicity. There are literally hundreds of symptoms and ailments that all link back to MSG. Because of that, decades ago, food companies and restaurants came under a lot of pressure when the harmful effects of the toxic food additive became mainstream knowledge. Guess what happened then? Something even scarier than those symptoms! The food industry figured out yet another loophole. They began using free glutamate (the problem) as a component of certain food additives in an effort to use another name instead of the infamous MSG. So even though the effects are the same, the FDA has allowed food manufacturers to have the label “no MSG” or “MSG free” on that particular food product even though the problematic active ingredient is still present.

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MSG is not JUST in Asian foods, packaged soups, or soy sauce. It is hidden in hundreds of foods we eat every day, disguised by more slick tricks from this sneaky food industry! A label may not have ‘MonoSodium Glutamate’ written on the ingredient list but will still proudly boast on the front “No MSG.” Ingredients like yeast extract, calcium caseinate or beef flavoring, for example, all have substantial amounts of toxic free glutamate. The nutrition label may not explicitly say MSG, but the ingredient causing the issue is still very much present. Whey protein concentrate and protein isolate are examples of common ingredients used in so many protein shakes, protein bars, cereals, and even baby formula! Below are just a few of the many ingredients that always have the harmful, factory-created ‘free glutamate’. • Monosodium glutamate • Monopotassium glutamate • Vegetable protein extract • Soy protein • Calcium caseinate • Gelatin • Whey protein • Whey protein isolate • Hydrolyzed vegetable protein (HVP) • Anything hydrolyzed or autolyzed

Below is a list of ingredients that have some amount of ‘free glutamate,’ but the levels are not as high as the list above. Unfortunately, highly-processed foods contain several of these ingredients in one product, causing a significant amount of damage. • • • • • • •

Dough conditioners Carrageenan Soy sauce Malted barley (flavor) Maltodextrin Yeast nutrient Caramel flavoring (coloring)

Promise me that you will eliminate MSG and all its variations from your diet. You don’t necessarily have to study these lists, but become familiar with them, and begin to pay attention to how your body reacts when you consume foods with these ingredients. If you are following along with the lifestyle changes in this book, and eating no processed food with more than five ingredients, then you’re already in great shape (pun intended)! Remember, loved ones, ignorance is not always bliss! xo

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Wake Up And Live This is a powerful, loving pledge my sweet brother, (Instagram handle: @kabakapyramid), made to his entire social media community. “Food has a way of weighing us down which is why it’s important for us to get foods that are rich, nutritious and at the same time make you feel light and heavy! I’ve been vegan for 16 years and since I moved closer to Rastafari, I began to do more research and understand the importance of certain foods and the benefits of them for the body. Each bean, peas, and plant has all of the nutrients and minerals that our bodies need.” Like most people who are health-conscious vegans, Kabaka feels energetic, clear-headed and in possession of an immaculate immune system. “I think I’ve had the flu about twice for the past 16 years. My doctor said I’m one of the healthiest persons she has ever come across! Don’t get me wrong, because you can still be vegan and be unhealthy which is why it’s important to eat a lot of raw fruits and vegetables and as much as we want to shy away from salt, it’s actually electrical, it’s alkaline. We just have to use natural sea salt. For instance, the pink Himalayan salt has a lot of nutrients and minerals—just use it in moderation because it can be addictive, balance is extremely important.” One of the Wake Up And Live strategies that has always proved effective is the importance of finding our WHY and getting to the root of our motivations. I wasn’t surprised that Kabaka’s first suggestion for embracing a more plant-based diet was exactly that! You have to figure out WHY you are deciding to go plant-based if you really want to keep motivated! Many people are attached to the diet they’ve always known which is one of the biggest challenges when trying to switch however once you know WHY you’re doing it, and attach your transformation towards the value it will bring to your life, then it becomes a lot easier. Do your research! Are you transitioning for environmental reasons, health reasons or spiritual reasons? For me, it’s all of the above! I personally believe that every life form deserves to live and the human race has been racking up a lot of negative karma of the years for killing these animals and hindering their evolution. Another major motivation for me is my health and living free of chronic diseases. Gungo Peas is one of his favourites and he prioritizes soaking all peas instead of buying them in a can. Here are Kabaka’s 3 top tips and tricks for vegan living and achieving an authentic Jamaican flavor when cooking: From a nutritional perspective, always soak or sprout your peas, nuts or grains. It will multiply its nutritional value, bring the enzymes back to life as well as make them more alkaline. Soaking also significantly reduces cooking time, so for instance instead of cooking unsoaked chickpeas for 2 hours, you can simply soak them overnight and cooking time will only be half hour. When you talking bout flavor, my biggest secret when it comes to boiling peas is to boil them in coconut milk to get the rich coconut flavor in every pea. If possible, grater your own coconut (or to make life easier, blend it out using a food processor). Another trick is to blend the coconut in warm water—the warm temperature brings out the oil and minerals of the coconut.

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A mind-body-spirit approach to lifestyle change AND get into smoothies! Get a high powered blender for making smoothies. It will greatly affect the consistency, making them nice and smooth without chunks. I also suggest getting a high powered coffee grinder— it’s good for making almond flour and flax flour for smoothies. I also use it a lot with seasonings especially to grind out dry seasoning like pimentos. It is always very special for me to link up with Kabaka. I’ve known him since high school and it is really is a joy to see his growth as a person and an artiste. To keep up with the music, message and constant upful vibes, follow @kabakapyramid on social media or visit his website kabakapmusic.com For the full video demonstration of his recipe go to kamilamcdonald.com and select the Wake Up And Live Online Challenge. Enjoy!

ACCURATE IMMACULATE GUNGO PEAS STEW INGREDIENTS 2 cup gungo peas Coconut milk (enough to cover the peas) 1 chopped onion 1/2 cup scallion and thyme 1 chopped scotch pepper 1 chopped sweet pepper 2 chopped carrots 1/2 lb chopped pumpkin 1 small chopped coconut 1/2 plantain GROUND FOOD 2 pieces of sweet potato 4 pieces of Irish potato 2 pieces of yam 4 green bananas PREPARATION: Soak peas, overnight preferably. Add blended coconut milk to the peas; ensure the peas are covered before boiling. Allow it to boil at medium flame for 5 mins. Add ground provisions to the boiling pot. Then add sweet pepper, scotch pepper, chopped onions, scallions, and thyme. Stir for a few minutes until everything is blended and soft. Stir until pot thickens. Enjoy!

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I’ve lived to see, and even experience first hand, a multitude of fad diets—low fat, low carb, high protein, and low calorie. The Beyoncé diet, grapefruit diet, cabbage soup diet, cookie diet, sleeping beauty diet and so many more! You name it, I was on it! Along with dieting came the different sections in my closet that aligned perfectly with the phase of the diet I was on. The skinny section for the 10 pounds I was able to lose in 10 days, and the oversized section for when I gained it all back (plus a few extra). Don’t forget the in-between section for when I was so exhausted from being on the constant weight gain-and-loss rollercoaster. These diets promote skipping out on essential macronutrients and micronutrients, and cutting your calories to less than what could sustain an ant. Most of them are unhealthy and unsustainable, and I inevitably became frustrated and lost confidence in my abilities to achieve and maintain a healthy weight.

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Now in my thirties, I feel and look my absolute best, with a much better understanding of the foods that make me look and feel alive. With that in mind, I want to discuss one fad diet in particular. You can find it in every health food store or restaurant and in the kitchens of most celebrities. Can you guess? It starts with a G!

Well. Inside our beautifully-designed bodies, we have this cool “room” called the small intestines where absorption of nutrients take place. If we were to take a peek inside that room, we would see a multitude of finger-like projections called villi that enhance the surface area of the small intestines to REALLY make sure we absorb all the nutrients we eat.

Gluten-free!

For whatever reason, some people’s bodies recognize gluten as a massive, foreign invader. These are people who have an autoimmune disease called celiac disease.

This fad, in my humble opinion, is one of our biggest blessings in disguise as long as we’re smart about it! So, let’s dissect this gluten-free fad. First and foremost, what is this gluten everyone is trying so desperately to “free” themselves from? Gluten is a protein found in wheat, rye, and barley, and is the ingredient that gives many foods a thick, chewy, elastic, and doughy property. And when I say many foods, I mean MANY. Once you are eating from a box, bag or can, the likelihood that the contents contain gluten is equal to the possibility of a sunny day in Jamaica. :) I’m talking about breads, pasta, cakes, candies, cereal, beer, fries, store-bought soups, salad dressing, and even sauces (including soy sauce)! So, what’s the big deal (aside from the fact that NONE of those options are on our ‘yes’ list)?

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There are also a few people who don’t have fullblown celiac disease, but who are gluten intolerant! This means that you will still experience many of the symptoms that celiacs experience, and also have issues with absorbing nutrients as well as you should. This slight malnutrition causes drops in energy and an overall feeling of weakness. Anemia, for example, is often associated with people who are gluten intolerant because of the malabsorption of iron. Other symptoms like frequent headaches, foggy thinking, depression, joint pain, bloating, eczema, constipation, muscle cramping, gas, upset stomach, diarrhea, and irritable bowel syndrome are common in people who are gluten intolerant. The blessing of this gluten-free craze is an overall awareness of gluten and the opportunity to find out whether or not you have a sensitivity or intolerance to it.

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By staying away from this ever-present protein, you could potentially be cracking the code and finding the solution to some of the everyday, undiagnosed issues you may be experiencing.

The only way to really find out how your body deals with gluten is to cut it out completely, then reintroduce it weeks later and observe if anything funny happens.

Staying away from processed breads, baked goods, pastas, and sauces is a healthy decision to begin with. All the foods you SHOULD be consuming everyday, like veggies, quinoa, fruits, lean protein and healthy fats, are NATURALLY gluten-free. By regularly consuming these and sticking to your guidelines, you WILL lose weight AND feel GREAT!

This means no:

Unfortunately, the greedy multi-billion dollar food industry discovered a strategy to capitalize on the trendy, gluten-free lifestyle. Marketers created a connection with that ‘gluten free’ label, and made it synonymous with weight loss and health. Have you taken a look at the nutrition labels of all these “gluten-free” products lately? There is absolutely NOTHING healthy or nutritious about an ingredient list with over 20 chemicals and lab- created gluten substitutes. In fact, if you end up chowing down on gluten-free cookies, waffles, cakes, breads, and pasta, you will actually GAIN weight! These are often filled with lots of sugar, fat, useless calories and tons of toxic ingredients to replace the gluten. So, here’s the plan since there is no official test for gluten intolerance.

Beer Bread Cakes Pies Candy Cereal Chips Cookies Crackers Croutons Pasta Salad dressings (unless homemade) Sauces, including soy sauce (unless homemade) More importantly, you will NOT buy anything “gluten-free.” The only exception to this guideline is oatmeal. Oatmeal is naturally gluten-free, but it is usually contaminated with wheat in the milling process. So, if you’re really going gluten-free, it’s important that your oats are “gluten-free.”

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How you’ve been eating these past five weeks IS actually NATURALLY gluten-free, minus the 100% whole wheat bread and pasta. For the acceptable breads and pastas, observe how your body responds to them. If you notice strange things happening whenever you consume gluten, then avoid it altogether. If you notice a feeling of sluggishness, or have any eczema or tummy issues, you could be one of the many with a gluten sensitivity and avoidance is an easy solution. Just don’t be fooled by that fancy gluten-free label and continue, as always, to read ingredients. You know the rule, if it has more than five ingredients, put it down.

Below is a list of ingredients that have some amount of ‘free glutamate’, but the levels are not as high as the list above. Unfortunately, highly-processed foods contain several of these ingredients in one product, causing a significant amount of damage. • • • • • • •

Dough conditioners Carrageenan Soy sauce Malted barley (flavor) Maltodextrin Yeast nutrient Caramel flavoring (coloring)

Promise me that you will eliminate MSG and all its variations from your diet. You don’t necessarily have to study these lists, but become familiar with them, and begin to pay attention to how your body reacts when you consume foods with these ingredients. If you are following along with the lifestyle changes in this book, and eating no processed food with more than five ingredients, then you’re already in great shape (pun intended)! Remember, loved ones, ignorance is not always bliss! xo

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After reading lifestyle change #4 on added sugars, I’m sure you can’t imagine things getting any worse. Well, they can, my love, because the evil stepsister of sugar is alive and thriving in almost all food products on your supermarket’s shelves. This evil stepsister is known as HIGH FRUCTOSE CORN SYRUP (HFCS). No single substance is destroying your health as much as added sugar. If I were to summarize an entire global body of research on this one toxic substance in four words, it would be: STAY FAR, FAR AWAY! And HFCS is worse! It is SWEETER than sugar, cheaper than sugar and laboratory-created so you KNOW it’s doing your body WRONG! HFCS is the definition of EVIL, and is making you sick and fat. Also, but because it’s so much cheaper to produce than sugar, HFCS is found in more products than you’ll ever be able to count! It can be found in ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, BBQ sauce, and frozen dinners... the list goes on and on and ON! By now, I am confident that you are a full-blown sugar detective who understands the dangers of overindulging. But, just in case you need a sugar review, let me re­mind you.

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When we eat anything highly processed, void of fiber and full of simple sugars, they are immediately broken down to glucose, which causes our blood sugar to SPIKE! Insulin mops up that sudden rise in sugar from the bloodstream and takes it to our cells to be used for energy, or in most cases, to be stored as fat. HFCS bypasses all that because it does not need to be digested (yikes!), so it is absorbed into the bloodstream even more rapidly than sugar. This process causes significant damage to the liver. In addition to that danger, the absence of insulin when we consume HFCS creates even more havoc. No release of insulin means no release of ghrelin, the hormone that usually tells us when we’re full after eating enough. This means no signal to the brain saying, “Slow down, buddy. Release the fork!” So, no matter how much of it we consume, we’ll still be hungry! There are also toxic levels of mercury that come along with HFCS (yuck!). It raises your bad cholesterol and reduces your good cholesterol, and has been directly linked to a ton of scary diseases like cancer, heart disease, diabetes, and dementia. If you continue to consume HFCS in the way most average humans are, then you’re sending yourself straight to the hospital bed someday soon.

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Furthermore, If you didn’t realize by now, a high consumption of HFCS will totally rain on your already challenging weight loss plans. Let’s make a deal: anything that rais­es your blood sugar that quickly AND messes up your body’s appetite regulators will not be a part of your best body strategies. Let’s stay far away from HFCS, not even daring to flirt with the bugger for cheat meals! Read your labels and hold steadfastly to your lifestyle change guidelines, especially keeping your ingredients five and under. You’ll thank me later!

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MY 3 INTENTIONS FOR THIS WEEK ARE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I ALREADY HAVE : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________ 3 THINGS I AM GRATEFUL FOR THIS WEEK THAT I DON’T YET HAVE (AND I HAVE FAITH IN GETTING) : • _______________________________________________________________ • _______________________________________________________________ • _______________________________________________________________

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MEAL PREP AT LEAST 7 HRS OF SLEEP AT LEAST 2 LITRES OF WATER LEMON WATER HAD BREAKFAST NO MEAT NO DAIRY WORKOUT AVOIDED SODA/JUICE AVOIDED ALCOHOL AVOIDED GLUTEN SET INTENTIONS AND GRATITUDE DID SOMETHING NICE FOR MYSELF QUIET TIME AND MEDITATION

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Wake Up And Live Everybody wants the secret formula for (Instagram handle: @keznamdi) world famous ital stew and we got it right here! My ‘one brother’ is not only one of my very best friends, but also someone who inspires me everyday with his livity. Lucky for me, I grew up privileged because my parents are Rastafarian, so they were very health-conscious; no meat was cooked in the house and our food wasn’t very salty, every morning fresh fruits! so becoming a vegetarian wasn’t very hard for me—In fact, I’ve never had beef or pork in my life! Growing up as Rasta children, we were often ridiculed for our then radically perceived food choices and way of life but it’s been a beautiful thing to watch the development of consciousness globally where diet is concerned. I remember a time when you use to tell people you don’t eat meat and they would be astonished, they didn’t even know what the term vegan was and now it’s a cool and popular trend. However, we have to be careful because a lot of people use the term vegan and it involves a lot of meat substitutes like soy and tofu don’t get me wrong, I’m still proud that the world is moving in this direction but we have to remember that nothing processed is good for us. In fact, there’s often the assumption that vegan and vegetarian food is automatically better for you just because they are meatless. As we discuss in the Meat chapter, Many of these faux meats are just as high, if not higher in fat, sodium, and calories than the real thing is. They are sometimes made with soy and gluten for example, instead of whole foods For me, I prefer to go a step beyond vegan food and straight to ital livity; Ital is vital! Rastafari livity. Which mean when you take a look in your plate everything comes from the ground, nothing is processed. So I love looking in my plate when I’m having breakfast, especially when I’m seeing yams, bananas, callaloo and all these things that come from the ground. The vegan lifestyle is nice, yes, you’re eating your vegan chicken and vegan beef however that’s not something I’ll ever fully trust. I try to stick to my ital livity, the Rastafarian way. This trend is a great thing and only just the start. Like most health-conscious musicians who spend so much of their time on the road, it’s not always easy to maintain his life/food choices, but one of my favourite things about Keznamdi is how much he’s conquered that beautiful art of discipline and will do whatever it takes for the things he believes in. The biggest challenge I have in maintaining a vegetarian diet is my travel schedule. As a musician, I travel all around the world and usually not every country or city is very forward-thinking as it relates to being health-conscious, not everywhere has the kinda food I’d like. So sometimes I just grab a Rasta pasta! It’s not easy but it is important to me.

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And what are Keznamdi’s words of advice for anyone transitioning to a more Rasta friendly palate and way of life? Take out your mind that giving up meat is a big thing and you won’t be able to find anything to eat. There is such a huge variety of foods you can eat when you’re vegan. Don’t believe the myth that vegans don’t eat anything. Open up your mind….there’s so many tasty foods out there for you to try. Take everything in stages, don’t just dive in and become vegan, start by cutting out heavy meat, for example, pork and beef, if that’s something you’ll normally eat. Then, after a little while, chicken and fish and soon you’ll be able to go full vegan, at least most of the time! You have to learn how to cook. It’s the final step in becoming very health-conscious and how you’re able to get to the highest capacity of health. When you learn how to cook you’ll have an understanding of how food is made and created— many times people order a number 3 with large fries and don’t even realize where this number 3 and large fries come from. If people got a chance to see where their food is coming from or being made, a lot of them would probably not eat it because of how disgusting the process is. So it is important to learn how to cook when making the transition. Hail the King, Rastafari :) Make sure to add Keznami’s ‘Ital Stew’ single (produced by ZJ Sparks) to your playlist as the perfect soundtrack to your Ital Stew cooking session :) Tag us when you make the meal and check out keznamdi.net to see when he will be in a city near you!

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KEZNAMDI’S ITAL STEW INGREDIENTS 2 cups of red kidney beans 2 onions 3 stalks of scallions 3 Irish potatoes, diced 2 medium sweet potatoes, diced ½ medium yam, diced 1 cup pumpkins, 4 pegs of garlic, minced 7 pimento seeds 1 scotch bonnet pepper 1 cup of coconut milk (or enough to cover peas) 2 stalks thyme PREPARATION: First, add coconut milk to peas ensuring the peas are fully covered. Allow it to boil at medium flame for 5 mins. Then add 1 cup of chopped pumpkins. Then I chopped scotch pepper,1 onion (chopped) , 1/2 chopped tomato,1/2 cup scallion. Stir until pot thickens to your liking. Soak beans in water overnight. Chop and dice all seasoning and vegetables. Add ground provisions to a medium-sized pot and fill with water, just enough to cover all the provisions. Add pimento seeds and thyme. Bring to a boil on a medium flame. When the ground provisions are just about getting soft, add the beans, coconut milk and remaining seasonings. stir regularly. As the stew thickens, turn flame on low heat. Add a teaspoon of margarine and salt to your liking. Stir until cooked.

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CONCLUSION My sweet, Wellness Warrior! Your life is slowly but surely changing - physically, mentally, emotionally and spiritually. You’ve spent the last five weeks detoxing, resetting your metabolism, alkalizing your body, reconditioning your thoughts, and changing your habits. These kinds of changes will inevitably lead you to the healthy mind, body and permanent weight loss you are working so hard for. My last wish for you before this guided journey comes to an end is for you to totally and completely let go of all expectations you came into this journey with—especially the expectation about how quickly your changes should come. Free yourself from the numbers on the scale and the measuring tape because they by no means define your journey. The journey to becoming who you are right now - physically and emotionally - did not happen overnight. In fact, there may have been months and even years of abuse to the body that I’m sure you can remember and reflect on. This journey is a process of healing. Embrace it as such. Think about all you’re doing, great one. Creating new patterns, thoughts, emotions, and habits are not easy feats. In fact, what you are really doing is building an entirely new belief system–one that is rooted in yourself. With all of these new changes, it is so easy to get overwhelmed.

It is so easy to slip back into old ways and feel bitter about your past, even though you are trying so hard to let it go. Staying consistent, keeping focused, and genuinely giving this your absolute BEST, is all you should ever lovingly ask of yourself. While releasing your expectations and feelings of anxiety, substitute those thoughts with gratitude. Make a conscious effort, every single day, to fill your mind and thoughts with heartfelt thanks. I have learned, over and over, that when I am genuinely grateful for my experiences - especially the challenging ones - it helps me to see all that I have, instead of all that I don’t. Feelings of gratitude not only generate an overwhelming appreciation for all the people and things in my life, but also for the lessons I’ve learned from the ones who aren’t. This immediately increases my energetic vibration, allowing me to attract greater and greater things continually. The secret weapon to lasting, positive change IS a mind full of gratitude! When you are grateful, you protect yourself from self-inhibiting states that have the power to defeat and pull you back to where you began, the very same place you’ve been working so hard to grow from. Gratitude is the very tool that will help you cope during the rough days, and grant you the resiliency when faced with setbacks.

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I’ve experienced a hell of a lot of challenges in my life, but being grateful makes me feel continually content. It keeps a smile on my face and is a constant reminder that there is always more to feel good about in my life than there is bad. And even with the “bad,” it could always be worse! An incredible shift is beginning to take place in your life. The simple habit of beginning each morning with an attitude of gratitude means you will ultimately be happier, healthier, more balanced, and fulfilled. Hundreds of studies around the world quantify and confirm the benefits of gratitude. Grateful people are happier, sleep better, stick to their workout and nutrition goals, have healthier relationships, and have more energy and determination. You can reap all of these benefits just by being more grateful! But here’s some honesty pie for you: it’s not as easy as it sounds! Having an attitude of gratitude every day is actually quite challenging. Why? Because life is, well, LIFE! It is filled with insurmountable challenges that are not always easy to approach from a lens of gratitude. Remember, however, that every single obstacle offers you an opportunity for growth. Each difficult situation is actually a special gift. Practicing gratitude for each of these gifts will enable you to rediscover life with an exciting new lens.

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Instead of seeing barriers, each time you are faced with a challenging day or situation, think about all that you can gain from that experience. Think about how much you will grow from it, how much your strength will be tested and sharpened, and how much that very obstacle is molding you into a brand new and improved version of yourself. Some of the deepest and darkest times of my life taught me the most life-altering lessons, and led me to experience my biggest breakthroughs. I guarantee you will encounter many of these gifts as you continue your transformation, but you must make that shift in seeing them as such. There are days when you won’t feel “up” to working out. Instead of being half-assed and dragging yourself to the gym, approach those days with gratitude. Be grateful for the opportunity to push your body beyond its limits, and to actively work towards your goal even when you’re not FEELING up to it. For each milestone you exceed, new record you break and workout circuit that you make it through, pat yourself on the back and smile in gratitude. Write down your goals and continuously reflect on your growth. When your cravings attack, but you stick to the plan and have your salad or healthy snack instead, celebrate that too! Don’t be mad that you can’t have the ice cream. The truth is, you can! Everything is a choice. CHOOSE to see the gift in each situation, and be grateful that your will power is getting stronger and stronger. You are breaking out of habits and cycles that you thought you would be stuck in forever!

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Do you recognize how powerful this process is?! You are taking back your power. For each new habit you create, and every new day you conquer, you are one step closer to your goals. So, be grateful for this journey. There is so much to learn and experience. If you weren’t here at this exact place, struggles and all, you wouldn’t have gotten this opportunity. And, believe me, it IS an opportunity. Embrace it. Love it. Own it. Be grateful for your challenges and who you have become because of them. It will now become a part of who you are forever. What I’m asking of you requires a lot of discipline and commitment, but I challenge you to be grateful during this entire journey. It won’t always be easy, but this will be one of the most critical steps to achieving success during your transformation. Being grateful every day will help you stick to your goals and make the process more beautiful and manageable. I challenge you to step up and empower yourself to experience this kind of happiness regardless of what you are going through. I challenge you to, once and for all, make a lifelong commitment and choose yourself and your health for as long as you live. From my reality to yours, I am sending lots of love and gratitude your way. Thank you for being brave enough to step up and commit to one of the most important journeys of your life, and for trusting me to guide you along the way. This is just the beginning of a never-ending journey. I am proud and excited that you finally decided to break your shackles and to fully and completely Wake Up and Live!

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I know there are some tough days ahead, but I am tougher than they are. I’ve set out on a journey to improve my health in every way, and I know deep within my heart that I am capable of achieving these goals. I know I will face challenges, but I am ready for them. There is no room for doubt, and I will no longer hold myself back with limiting thoughts or beliefs. I am strong, focused and 100% confident in my abilities. I am SUPER excited about today, and all that it will bring. Today, I will focus on believing.

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