1 From Teresa Marie Wellness

CLEAN & COLORFULJumpstart Guide

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1. Eat more whole food.

2. Eat all 5 colors every day.

3. Drink a plant-based juice or smoothie daily.

4. Exercise at least 21 minutes daily.

This JumpStart Guide will walk you through how simple each diet truth can be to follow in order start living the Clean & Colorful Solution right now.

Welcome & Congratulations!

You’re about to experience how amazing Clean & Colorful Living can be! I promise, this is not a lifestyle overhaul. I know that the last thing you need is another health coach or nutritionist to come into your life and teach you everything you shouldn’t be doing. The Clean & Colorful Solution is something that

everybody can do, and everybody who commits to this lifestyle will:

And the best part is that you can do all that without giving up your favorite foods! Clean & Colorful living is not about cutting out everything you love to eat and do. It’s about learning how to do them in a way that supports better health and a happier life.

In this short guide, I’m going to walk you through the 4 Universal Diet Truths, what they are, and just as importantly, what they aren’t. I’ll give you tips on getting started and some tools you can start using to launch your Clean & Colorful lifestyle today.

Be ready. Be excited. You’re about to feel amazing! In health & happiness,

Teresa Marie

Introduction & OverviewRemember, there simply isn’t one diet that is right for everybody. But there are universal diet truths that can help everybody. There are 4 Universal Diet Truths that make up the Clean & Colorful Solution:

✓ Feel better✓ Look better

✓ Have more energy

✓ Improve health✓ Reduce disease✓ Lose weight

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Universal Diet Truth #1: Eat More Whole Food

petroleum. Then why do we expect our bodies to just “figure it out?” It’s possible that we are literally out-smarting ourselves. The consequence of this is hard to, if not impossible, to measure – but let’s just trust our gut here and use common sense:

What It MeansSimply put, we’re talking about eating more food out of the ground and less food out of a box. More food naturally raised and less food genetically modified. More foods made with whole ingredients and less food full of unpronounceable words.

Why It MattersThere are two main problems that have arisen from the clever intentions of our food sciences and manufactures in the past several decades:

First, it’s confusing. We have the same body with the same blood, bones, organs, and enzymes as we did hundreds of years ago, but we’re not putting they same type of fuel in it. When food is genetically modified or chemically altered in some way, we’ve literally created something that our body does not naturally know how to process.

You would never dream of putting anything other than gasoline in your car, because you know that that system only knows how to process and burn refined

On top of the confusion, there is now a surplus of energy (calories) that is far too easy to access, and we have to do little to zero work to get it. This leads to mindless consumption of unnecessary calories and an energy surplus that is quite literally expanding our waistlines. Obesity is an epidemic and a leading indicator of most lifestyle-related, degenerative diseases.

Confusing Fuel in the Body = a Confused Body

A Confused Body = Disease

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Why It MattersIt’s not to say that the cookies themselves are bad. It’s the aisle full of 100+ processed options, full of con-fusing ingredients, that you can consume in seconds without any real effort or thought that is causing an epidemic in our county.

✓ Do These Things

Universal Diet Truth #1: Eat More Whole Food

✘ Avoid These Pitfalls

Look for foods you could drop

off in your grandma’s (or great-grandma’s) kitchen and

she would have the tools and would know how

to cook it.

If you want a cookie, make it from

scratch. You will mindfully earn them and be in charge of the quality of your whole

ingredients.

Look for prod-ucts without an ingredients list. If there is an ingredients

list, look for ingredients that are actually food. Hot Tip: These foods

are usually located around the perimeter of the grocery

store.

You don’t have to eliminate everything that comes out of a box. We know this is real life; let’s just try to eat “less.”

Just because you can’t buy local organic veggies, it doesn’t mean that you should skip them all together. Any veggie (even canned or frozen) is better

than no veggie, especially if you wash and prepare it right.

Eating more fresh fruits and veggies doesn’t have to be too expensive or time consuming. Where there is a will, there is a way and the return in

boosted health and energy will far exceed your initial investments.

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Universal Diet Truth #1: Eat More Whole Food

Getting Started: Go Organic?We all know that eating organic is better for our bodies and the planet, but we also know it requires more care to produce food this way, so it’s more expensive. Not all pocketbooks can foot the 100% organic bill, and not all produce is created equal. Here’s how to make the most of your organic bucks.

SeasonsEating “in season” isn’t just cool, hip and the trendy thing to do…

Shopping &Eating in Season is Smart!It’s also better for our planet. And as a bonus, it’s generally cheaper and the food will taste better!

StrawberriesCherries

Cherry TomatoesTomatoes

ApplesNectarines

PeachesCelery

SpinachBell PeppersCucumbers

Grapes

GrapefruitCantaloupe

MangosPapayas

CauliflowerSweet CornPineapple

Onions

CabbageAvocados

Honeydew MelonSweet Peas Frozen

AsparagusKiwi

Eggplant

Dirty Dozen Clean Fifteen

Fall Winter Spring Summer

PumpkinButternut SquashSweet Patatoes

CauliflowerAcorn Squash

BroccoliKale

Brussels SproutsSwiss CardCabbage

CherriesCranberriesKumquatsPersimmonPineapple

PearsKey Limes

GrapesPlums

Pomegranate

Winter SquashBelgian Endive

Brussels SproutsButtercup Squash

Collard GreensCardoon

KaleTurnips

RutabagasSweet Potatoes

OrangesTangerinesPersimmon

PapayaGrapefruitPummelo

PearKiwi

Red CurrantsPomegranate

ArtichokesAsparagus

ArgulaSpinach

CornMorel Mushrooms

Pea PodsPurple Asparagus

RadicchioRhubard

StrawberriesOrangesApricotsJackfruitMango

PineappleHoneydew Mellon

CherimoyaLimesLychee

Grape TomatoesRadishes

Chayote SquashSummer Squash

CucumberButter LettuceGreen Beans

Sugar Snap PeasBeets

Eggplant

StrawberriesRaspberriesWatermelonNectarines

PeachesCantaloupeBlackberries

FigsBlueberries

Plums

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Universal Diet Truth #2: Eat All Five Colors

What It MeansIt’s about eating all five colors (red, orange, yellow, green, indigo) every day in the form of fresh fruits and veggies.

Why It MattersFresh fruits & veggies are packed full of vitamins, minerals, fiber, and potent phytochemicals that are silent soldiers, an army working behind the scenes to make sure you look & feel your best. Not to mention, they can be delicious!

Do These Things

Use the “healthy plate strategy” and load it up with half produce, a quarter com-plex carbs, and a quarter lean protein dressed lightly with healthy fats.

Always think before you eat: What color is this? If there is no color (i.e., a crunchy chip) how can I add color? (i.e., replace it with a cucumber or cabbage chip)

Shift your focus to what you CAN have. This is no longer about eliminating your favorite treats; this is about upgrading them so they are better for you!

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Universal Diet Truth #2: Eat All Five Colors

Avoid These Pitfalls

Get a bag of skittles and call it a day ;) Try not to eat only dried fruits covered in added sugar and/or vegetables that have been dehydrated, breaded, and/or fried.

Hit your color quota for the day and quit. You can’t OD on fresh, quality produce — the more you eat the better, and you do earn extra credit!

Eat only fruit or only vegetables; you’ll need a balance of the two and variety is the spice of life. Try things you’ve never heard of before and see what happens. It can be a dietary adventure.

Drink fruit juices like orange, cranberry, apple, and/or grape and count them as colors. These are generally highly processed and contain a boat- load of sugar.

*For more ideas, menu plans and recipes, check out theClean & Colorful 28-Day Program.

Getting Started : Sample Day Meal PlanEating Clean & Colorful can be as simple and delicious as this!*

DINNER: Fish tacos served with

purple cabbage slaw and topped with lime juice,

pico de gallo, and a dol-lop of Greek yogurt.

PM SNACK: High-quality (less than

20g sugar) green juice made from things like spinach, kale,

green apples, bell peppers, jalapenos, cucumbers,

celery, lemon, and ginger.

LUNCH: Grilled shrimp

mixed with red pep-pers, cucumbers, spin-

ach, arugula, and/or kale dressed in a light olive oil

vinaigrette and stuffed into a half of a red

pepper bowl.

BREAKFAST: Oats, cereal or yogurt

with strawberries and/or raspberries, then topped with flax seeds, chia seeds,

cinnamon, and some slivered almonds.

AM SNACK:

Peaches and

cottage cheese

or yogurt.

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Universal Diet Truth #3: Have a Juice or Smoothie

What It MeansSwap a traditionally processed snack with a high-quality green juice or meal with a power smoothie every day. Pumps your body full of alkalizing plant power and the dense nutri-tional goodness...

Why It MattersWhen you fuel your body with this type of nutrition, you’ll find levels of energy and clarity you may not have known existed and cravings for junk food can decrease.

Avoid These Pitfalls

Don’t just empty your fruit basket into the blender with fruit juice and vanilla yogurt. This will end up super high in sugar and while still better than a milkshake from a vitamin and mineral perspective, it will most likely still be converted to and stored as fat.

Don’t just grab any green juice out of the cooler at the market and consider it good for you. No matter how healthy the packaging looks, flip it over and check the ingredients list for whole foods and no added sugar and the nutrition label for total grams of sugar. Look for something less than 20-25 grams.

Don’t order a “fruit smoothie” without investigating the nutrition label and ingredients. More often than not, they are not as healthy as one might think or hope.

Make your own juices or smoothies and

drink them as soon as possible. This will give you full control over the ingredients and fill your body with the most potent nutrition

and active enzymes.

Do These Things

If you’re swap-ping a smoothie for a

meal, make sure it includes lean protein and healthy fat in addi-tion to your favorite produce

like berries, bananas, and greens.

Buy a juicer if you want to make your

own juices and invest in a good blender if you want to make yummy plant-powered

smoothies.

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Universal Diet Truth #3: Have a Juice or Smoothie

Getting Started: Basic Green Drink RecipesWhen you’re experimenting with greens in the juicer and the blender, start with these basic ingredients, then tweak to add your favorites as you get

more comfortable.

Basic Green JuiceHave this in lieu of a processed snack i.e., an

afternoon soda or cookie

• 2 handfuls of Spinach• 2 ribs of Celery• ½ Bell Pepper• ½ Cucumber

• 1 small Green Apple• 1” Fresh Ginger*

• ½ Jalapeno pepper*• ¼ Lemon*

Directions: Put it all in the juicer & go!

Basic Power SmoothieHave this in lieu of a processed meal i.e., a break-

fast pop tart or hot pocket

• 1 handfuls of Spinach• 1 scoop of Protein Powder

• ½ cup Blueberries• ½ frozen Banana• 1T Coconut Oil• ¼ cup raw Oats• ¼ tsp Cinnamon

• 1 cup of Water + ½ cup Ice

Directions: Put it all in the blender & go!

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Universal Diet Truth #4: Exercise 21+ Minutes

Do These Things

Realize that this is the target, not tomorrow’s expectation. If you’re not active today, then start with one or two days, then keep moving on up. You’ll start to realize that on the days you exercise, you generally feel better, have more energy, and sleep better. This makes adding more days much easier as you go.

Pick a routine with lots of variety. Creating a routine that is a mix of cardio, strength training, and relaxing activities like yoga and easy stretching will help you build a more balanced body and prevent you from getting bored.

Get yourself a workout buddy! It makes fitness way more fun to have someone to talk to, and when fitness becomes a part of your social circle, it becomes a part of your permanent life. Plus, it’s much harder to hit the snooze button when you know your fit-pal is waiting.

What It MeansThis is getting up and going out for some planned activity for at least 21 minutes every day. It can be any kind of activity like walking, jogging, cy-cling, swimming, dancing, yoga, body weight exercises, lifting weights, etc. You can make it as hard or easy as you want; you just need to some-thing. You can do one 21+ minute bout or break it up into smaller bouts throughout the day.

Why It Matters21 minutes is short enough so ev-erybody can fit it into their day, but long enough to still yield some health benefits. But, most importantly, it will get you out the door. Most of the time with fitness, just getting start-ed is the hardest part. Exercise has also been proven to be a keystone habit. That means it’s proven that on the days you exercise, you will make smarter decisions all day long.

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Universal Diet Truth #4: Exercise 21+ Minutes

Avoid These Pitfalls

Don’t exercise at high intensity for excessive durations without any rest days. The rec-ommendation is 21+ minutes per day, but that is assuming you allow for some very chill, active recovery days of easy walking and or basic stretching.

Don’t do strength training on the same muscles on back-to-back days. Muscle grows stronger through the repair process. If you’re continuing to work the same area repetitively without sufficient recovery, it’s almost impossible to get stronger.

Don’t feel that you have to be a marathon runner or sling heavy weights at a cross-fit gym to be “fit.” You just need to move a little more each day to be healthy.

Don’t stick with a routine you simply don’t enjoy. For an exercise habit to stick, you’ve got to love it, not dread it. If you don’t look forward to your workouts or feel 100% better when you’re done, it’s time to mix things up and find a new routine.

Getting Started: 21 Min Workouts

LOWER BODY

3 min warm up1 min jog in place

1 min jumping Jack1 min jump rope

12 min strength (repeat 3x)1 min squats*1 min lunges*

1 min hip bridge**20 seconds rest between

3 min core1 min high plank

1 min side plank (left)1 min side plank (right)

3 min cool down1 min quad stretch*

1 min hamstring stretch*1 min glute stretch*

*30 seconds each side

3 min warm up1 min jog in place

1 min jumping Jack1 min jump rope

12 min strength (repeat 3x)1 min push-ups*

1 min triceps dips*1 min rotating side plank**20 seconds rest between

3 min core1 min crunches

1 min reverse crunches1 min back extensions

3 min cool down1 min biceps stretch*1 min triceps stretch*

1 min shoulder stretch**30 seconds each side

3 min warm up1 min jog in place

1 min jumping Jack1 min jump rope

12 min Intervals (repeat 3x)1 min mountain climbers*

1 min burpees*1 min ski jumps*

*20 seconds rest between

3 min core1 min flutter kicks

1 min leg raise1 min bicycle crunch

3 min cool down1 min shoulder stretch*

1 min quad stretch* 1 min hamstring stretch*

*30 seconds each side

UPPER BODY CARDIO INTERVAL

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Clean & Colorful Shopping GuideWe're going to keep this very simple. Clean & Colorful eating involves eating less processed food and more color in the form of fresh fruits and vegetables. Do your best to limit your gro-cery shopping to the foods on this list (except produce, go crazy there)!

FRESH FRUITS & VEGETABLES

Avocado BeetsBell Pepper, Green Bell Pepper, Red Blueberries BroccoliBrussels Spouts Butter Lettuce CarrotsCeleryCherry TomatoesCucumber

Garlic Ginger Root GrapefruitGreen Chilies Green OnionJalapeno Pepper JicamaKaleLemon Lime Mushrooms Onion, Red

Onion Pears SpinachStrawberriesSweet Potatoes Tomatoes (canned) Tomatoes (Fresh) Tomatoes (Roma) Yellow Squash ZucchiniOther:

DAIRY & MEAT PRODUCTS

DRY PRODUCTS

FLAVOR ENHANCERS

Butter Chicken Breast EggsGround Turkey

HalibutNonfat Greek Yogurt SalmonSoy Milk

String Cheese TofuTuna (canned)Other:

Almonds (raw) Almonds (slivered) BeansBlack Beans Chia Seeds Coconut Oil

Garbanzo Beans HoneyLentils Olive Oil PB2Peanut Butter

Quinoa Raw Oats Spray OilTomato Sauce Whey Protein Powder Almonds (raw)

Black Pepper Basil (Fresh) Cayenne Chili PowderCilantro (fresh) Cinnamon Cocoa Powder CoffeeCuminCurry Powder Dill (fresh) Flax Seeds

Garlic SaltGreen Tea Bags Lemon PepperMint Nutritional Yeast Oregano Paprika Parsley ( fresh) Rosemary (dry) Rosemary (fresh) Salsa FrescaSea Salt

Spicy MustardSoy SauceVanilla ExtractVegetable BrothVinegar, Apple CiderVinegar, BalsamicVinegar, Red WineVinegar,RiceVinegar, WhiteOther Items:Soy SauceSpicy Mustard

2016 © Copyr ight Teresa Marie Wellness

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Monday Tuesday

Friday Sunday

Saturday

Wednesday Thurssday

Meal Plan Meal Plan

Meal Plan Meal Plan

Meal Plan

Meal Plan Meal Plan

Workout Workout

Workout Workout

Workout

Workout Workout

B: S: L: S: D:

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B: S: L: S: D:

B: S: L: S: D:

B: S: L: S: D:

B: S: L: S: D:

B: S: L: S: D:

R: O: Y: G: I: J/S: R: O: Y: G: I: J/S:

R: O: Y: G: I: J/S: R: O: Y: G: I: J/S:

R: O: Y: G: I: J/S:

R: O: Y: G: I: J/S: R: O: Y: G: I: J/S:

Clean & Colorful Solution1. Eat more whole food.

2. Eat all five colors.3. Have one juice/smoothie.

4. Exercise 21+ minutesIt's not about being perfect, it's

a bout being better.

C & C Weekly Menu PlanClean & Colorful Solution

MEAL PREP TIPS

Make These Recipes:

Cook & Store:

Prep Your Produce:Wash and store all your fresh fruits

veggies in single serve containers for grab and go all week long!

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IMPORTANT WARNING: I’m not a doctor, and I don’t know your personal health history. The information given is offered as an opinion only. Please consult your physician and use your own judgment

before trying any exercise or diet program.

Copyright © 2016 by Teresa Marie Wellness. All rights reserved.

You are welcome to print a copy of this document for your personal use. Other than that, no part of this publication may be reproduced, stored, or transmiUed in any form or by any means, electronic, mechanical,

photocopying, recording, scanning, or otherwise, except as permiUed under Section 107 or 108 of the 1976 United States Copyright Act, without the prior wriUen permission of the author. Requests to the author and

publisher for permission should be addressed to the following email: Teresa@teresamariewellness.com.

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of merchantability or fitness for particular purpose. No warranty may be created or extended by sales representatives, promoters, or wriUen sales materials.

The advice and strategies contained herein may not be suitable for your situa#on. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any

other commercial damages, including but not limited to special, incidental, consequential, or other damages.

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