LEARN THE indset - bod-cms-assets.prod.cd ...

1 MY GO-TO. guide LEARN THE. 2 indset . This guide is a companion to the videos. In the pages that follow, you'll find the key takeaways, plus lists and guides you can use to plan your weight-loss days. Start watching the videos at or download the app, so you can get the most out of this guide ! To download the app, WATCH. THE VIDEO. go to the app store on your mobile device and search for Beachbody Nutrition+ . 1. The 2 BUNNIES eca . Ilana likes to keep things simple and easy to remember and that's why she created the "2 Bunnies." Just follow these guidelines every day, starting today, and you'll hop into consistent weight loss! WATCH. THE VIDEO. WATER FIRST THE SCALE.

2 Water helps keep you full so you can make better food choices The scale is your friend! It helps you LEARN what helps your body lose throughout the day. weight and what doesn't. Get on the scale every morning, without clothes, after using the bathroom, You should drink half your weight in ounces at a minimum each day. before you eat or drink anything. Your weight in lbs. _____ 2 = _____ daily minimum goal in fluid ounces.* If you don't have a scale, get one and put it where you can easily hop on it every day. Try to drink 16 fl. mL before each meal. (Even before your morning W. hen the scale goes down, you'll know just what a weight-loss day looks cup of Joe!)

3 Like. And should it go up or stay the 'll know what to change to get You'll soon see that the more water you drink, the more weight you may lose. right back into weight-loss mode. Keep your awesome 2B Mindset water bottle handy to help remind you to hit your daily water goal. TRACKING.. VEGGIES MOST. Tracking is incredibly important. Your tracker will show you what's working for you and what's not. Veggies make you feel full and satisfied (and keep you healthy), so eat Every day, complete a "My Day" page in your tracker book (or in the app). lots and lots of them throughout the day. You decide how detailed you want to be, but whatever The more meals that include Veggies Most, the more weight you can lose.

4 You do, be honest this is for your benefit. So, if you eat or drink it, you track it! Find veggies you love and make them your go-to's. But also explore veggies you've never tried before because you never know what you may like! It only takes a few minutes each day and the Veggies can be enjoyed in hundreds of ways. Check out Ilana's recipe more information you input, the more insight videos for easy-to-whip-up meals. you'll have into what works for you and what will empower you to stay on track. *To calculate mL, multiply the fl. oz. by 30, so 16 fl. oz. x 30 = 480 mL. 3. A NEW WAY TO LOOK AT CARBOHYDRATES give you energy Food Groups .. Fiber-Filled Carbohydrates (aka FFCs) are the carbs we'll focus on most, because fiber provides your body with longer-lasting energy, and helps promote weight loss.

5 CHECKLIST FOR BUYING FFCs: > C. hoose ones you won't overeat WATCH. THE VIDEO. The 2B Mindset doesn't tell you what you should eat. Instead, it helps > The serving size is easy to track you LEARN what you should eat and why. Once you have that knowledge, > It's 150 calories or less you'll be in full control over the food choices you make every day. > There's at least 1 g fiber for every 10 g total carbs (but the more fiber, the better!). VEGGIES make you full and satisfied > Pick ones with the same, if not more, fiber grams than sugar grams Veggies should be the first bite at lunch, snack, and dinner. > Pick ones without any trans fats (Veggies at breakfast get you extra credit!)

6 ( , partially hydrogenated oil). Try veggies you haven't tried yet. Find the ones you love and make them your reliable staples. ACCESSORIES help you eat more veggies and make your meals pop with flavor! Accessories add more flavor to your meals, and make it PROTEINS help keep you full and satisfied easier to eat more veggies. You should have protein at every meal. Many accessories can be high in fat or sugar but that's okay, because a small amount can go a long way, so be sure to start with less and increase Pick your favorites to be your go-to's. from there, if needed. Ilana loves Shakeology as part of her breakfast. It's high If you aren't sure what's in it, look at the nutrition label.

7 If it contains in protein but it's so much more than just a protein shake. more grams of fat or sugar than anything else, it's an accessory. Check out page 29 to LEARN more!! CHECKLIST FOR BUYING ACCESSORIES: TIP: Shakeology Boosts are an easy way to customize your shake on those days > Has 0 40 calories per Tbsp. or under 80 calories per 2 Tbsp. when your body needs a little extra support. Choose from Focused Energy, Digestive Health, and Power Greens. > Ideally does not contain salt or sugar in the first two ingredients > Has simple ingredients that don't contain artificial sugars, like sucralose, aspartame, or Ace K, and are free of high-fructose corn syrup 5.

8 FOODList . To view the full lists (and the UK food lists) for each food group, check out the PROTEINS. PURPOSE: To help keep you fuller, longer, so be sure to enjoy some at every meal. EGGS AND DAIRY BEEF AND PORK *. Resources section on the 2B Mindset program page. When you see this icon next to a food, it is a reminder that it can be high in sodium. Cheese, all varieties and Beef chuck Caf Latte flavors (light, low-fat, or shoulder steak VEGGIES. Caf Latte Vegan reduced-fat) Beef top round Chocolate Cottage cheese (1 2%) (steak and roast) Chocolate Vegan PURPOSE: To make you full! We always want veggies to be our first bite, and they Egg whites Beef top sirloin steak Greenberry should make up most of our lunch and dinner plates!

9 Eggs, whole Ground beef Strawberry Greek yogurt ( 95% lean). Artichokes Enoki mushrooms Red bell pepper Tropical Strawberry Vegan (plain, 0 2%) Ham slices (nitrite-free). Arugula Fennel Rhubarb Vanilla Ricotta cheese (part-skim) Pork tenderloin Asparagus Green beans Romaine lettuce Vanilla Vegan Yogurt (plain, 1 2%). Beet greens Green bell pepper Seaweed, raw *. Beets Hearts of palm Shakeology Boost: SEAFOOD. Power Greens* CHICKEN AND TURKEY Chocolate Bok choy Jerusalem artichoke Clams Broccoli Jicama Shallots Chicken or turkey breast, Cod Strawberry Banana Shiitake mushrooms skinless, boneless; or Broccolini Kale Crab on-the-bone Broccoli slaw Kohlrabi Snow peas Halibut Chicken or turkey Chocolate Cherry Almond Brussels sprouts Leek Spaghetti squash Lobster deli slices (nitrite-free) Peanut Butter Chocolate Butterhead lettuce Mesclun Spinach Octopus Chicken or turkey Button mushrooms Morel mushrooms Sprouts drumsticks, skinless Oysters PLANT-BASED PROTEIN.

10 Cabbage (all varieties) Mustard greens String beans Chicken or turkey thighs, Salmon Edamame (organic). Cactus Napa cabbage Sugar snap peas skinless, boneless; or Sashimi/raw fish/sushi Lupini beans Carrots (all varieties) Okra Summer squash on-the-bone (wrapped in cucumber or Protein powder Swiss chard Ground chicken or turkey seaweed instead of rice). Cauliflower/cauliflower Onions (all varieties) (hemp, pea, quinoa, rice). rice Tomatillos ( 93% lean) Scallops Orange bell pepper Seitan Celery Oyster mushrooms Tomatoes (all varieties) Shrimp Soybeans (organic). Celery root Turnip Sole Pickled and fermented Tempeh (organic). Chanterelle mushrooms veggies (kimchi, Turnip greens Tilapia Tofu (organic, extra firm).)