SuperfoodsSTARTER KIT

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HERE'S WHAT'S INCLUDED

Get Started & Stick With It

Dirty Dozen | Clean 15

Superfoods Food Swaps

Stock Your Kitchen

Get Fit in 5 Minutes a Day

Recipe Resources

First and foremost, understand that this is a process, not a SPRINT. You don’t need to changeeverything at once. In fact that’s the fastest way to get discouraged and stop.

Look at this as a journey… a fun, adventurous journey with twists and turns, and detours. Alongthe way, you become happier, healthier… feeling better than you have in years.. and lookingquite fabulous!

Create one new habit at a time. Just one. Then move onto a new one.

You'll also receive from me (via email) friendly tips and motivation to keep you going!

HOW TO STICK WITH IT

NOTE FROM DarleneHello, Darlene here... I like to give family and friends this kitwhen asked how to get started with Superfoods... so I'm gladyou're here!

I put a lot of thought into this kit...thinking of you every stepof the way. So, enjoy! xo, darlene

GET STARTED TIPSBegin making healthier eating choices. One by one, substitute eating habits that don’t serveyou, with a new, healthier approach. Instead of eating “this,” you’ll eat “that.” Included in this kit,is a printable Food Swap list to give you ideas on how to start substituting.

Drink plenty of fruit infused water.

Replace (or cut back) caffeine, alcohol, dairy, refined sugars, and meat. Don’t worry, you’ll haveall the energy you need with Superfoods. And dairy, sugar & meat? There are plenty of healthyalternatives, but you can start today by simply reducing the amount you consume.

Buy organic as much as possible - a list of produce that is OK to buy conventional, and which tobuy organic, is included in this kit. It's called the "Dirty Dozen, Clean 15."

Start juicing and drinking smoothies.

Get Moving! - As little as 5 minutes a day you can start to feel and look better. I’ll show you how.

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DIRTY 12Celery

PeachesStrawberries

ApplesBlueberriesNectarines

Bell PeppersSpinachCherries

Kale/Collard GreensPotatoes

Grapes - Imported

OnionsAvocado

Sweet CornPineappleMangos

Sweet PeasAsparagus

KiwiCabbageEggplant

CantaloupeWatermelonGrapefruit

Sweet PotatoHoneydew

Melon

CLEAN 15

There are some fruits and vegetables (Clean 15) that are OK to buyconventionally while others (Dirty 12) are so loaded down with pesticides,

you want to always buy organic. Snap a photo & keep on your phonefor easy reference, or print... but don't shop without!

DIRTY DOZEN & CLEAN 15 LIST

Reference ewg.org by SuperfoodsRock.com

Superfoods FOOD SWAPSA great way to start with Superfoods is simply to swap out some of the unhealthy foodsyou're consuming with the same food... but brought to you in a different way. On the leftare foods you're most likely eating now. To the right are healthy alternatives.

SWAP THESE EAT THESE INSTEADCoffee, Energy DrinksBottled Juices or SmoothiesBottled WaterFlavored Coffee Creamers--Titanium dioxide (liver/tissue damage)

White/brown sugar, Agave, most SteviaTable SaltTypical Syrups - Mega sugars & coloring

White FlourWhite Rice and Pasta

Flavored YogurtSour creamMilk

Salad DressingsOils - Palm, Cottenseed, etc

Farmed Fish --Inflammatory omega-6s. High fatty acidsMeats, Hotdogs, Sausage, Chicken--eliminate or cutback as much as possible

Donut or PastryMicrowave popcorn - the worst!

“Fruit” Snacks or Energy BarsPotato Chips

Fresh juices and smoothiesFresh Juicing and SmoothiesFiltered water preferably fruit infusedAlmond or Coconut Milk with organic honey. Or coconut sugar

Coconut Sugar or moderate Organic SteviaHimalayan saltBarley Malt Syrup or Organic Maple Syrup

Wheat or Teff flourQuinoa, Bulgur, Whole Wheat Orzo

Plain Greek Yogurt with added fresh fruit if desiredPlain Greek Yogurt - up to 3x less sugar Coconut or Almond Milk

Make fresh or buy organicCoconut oil, grapeseed oil

Wild Salmon

Buy organic at local market, or Applegate.com andLightlife.com have healthy meat choices.

Banana and/or healthy snack bars like KIND bars.Stovetop popcorn or use air popper

Fresh fruit or dried organic fruits & berries. KIND barsOrganic, non-GMO chips or better yet, eat celery andcarrots instead.

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As a rule: eat organic, non-GMO when possible. Amazon has a huge organic selection where you can easily order.

APPLES

AVOCADOS

BANANAS

BEETS

BLUEBERRIES

CHERRIES

GARLIC

GRAPES

LEMONS

ORANGES

PARSLEY

PEACHES

RASPBERRIES

STRAWBERRIES

TOMATOES

NUTS: ALMONDS, BRAZIL, CASHEWS, HAZELNUTS,

MACADAMIA, PECANS, PINE NUTS, PISTACHIOS,

WALNUTS

SEEDS: CHIA, FLAX, HEMP, PUMPKIN, SESAME,

SUNFLOWER

SNACKS: CACAO, GOJI BERRIES, ACAI BERRIES,

KALE CHIPS, KIND BARS, ORGANIC TRAIL MIX

QUINOA

BULGAR

BROWN RICE

OATS AND OATMEAL

BROWN RICE PASTA

NORI SHEETS

ALMOND BUTTER

APPLE CIDER VINEGAR

BARLEY MALT SYRUP

TAMARI

COCONUT SUGAR

COCONUT, FLAXSEED OIL

CASHEW BUTTER

HIMALAYAN SALT

HONEY

HERBS

SALAD DRESSINGS

CONDIMENTS

SuperfoodsRock.com

Stock Your Kitchen with SuperfoodsMost food items, you can find at your neighborhood grocery store...especially if you have aWhole Foods or Trader Joe nearby. But for some of the harder to come by items, my faveplace to shop is the organic section of Amazon. Perk. Delivered straight to your door!

Buy organic and GMO-free whenever possible. Don’t feel you have to replace all at once. Simplyreplace items with healthier choices once you run out.

FRUITS & VEGGIES GRAINS, PASTA, BEANS

ASPARAGUS

BROCCOLI

CARROTS

CHINESE CABBAGE

CHICORY

COLLARD GREENS

CUCUMBERS

GREEN BEANS

LEAF LETTUCE

SWEET POTATOES

SWISS CHARD

TURNIP & MUSTARD GRNS

WATERCRESS

WATERMELON

> FRESH HERBS<

BREAD - If you're not into making your own,

Dave's Killer Bread is yummy organic choice.

BUCKWHEAT SOBA

QUINOA PASTA

TINYADA PASTA

LENTILS & BEANS

WHOLE WHEAT ORZO

DAIRY & MEATS

STAPLES

NUTS, SEEDS, SNACKS

Add a little bit of body text

COCONUT OR ALMOND MILK

PLAIN GREEK YOGURT

EGGS, CHEESE, BUTTER

MEATS - ORGANIC (IF YOU MUST) BUT START

CUTTING BACK PORTIONS

IN 5 MINUTES A DAYGet Fit

The Art of CelebrationUplifting Christian Music that I love toworkout to! Free live streaming withPrime membership

As I mentioned in Get Fit, you don't have to start a complicated. time-consuming workoutprogram to get fit. But you DO have to start moving.... and do it consistently.

Commit to 5 minutes a day, I can assure you, your body will thank you!

1) Attach your 5 minutes to something you already do everyday. So, you might say, the minuteyour feet hit the floor in the morning, you'll get moving.

2) Track your progress!! This helps like you cannot believe. Get a cool journal and mark downeveryday you complete 5 minutes. Then, if you want to do double one day, you'll track 5min xtwo. Whatever you do, write it down so you can celebrate your progress.

3) I compiled resources for you to make it super easy. Consult a doctor before you begin.

4 TO 5 MINUTE EXERCISE (YOUTUBE) VIDEOS

5-Minute Fat Blaster Intense calorie crushingEquipment: none

4 Minute WorkoutBusy moms team up foranytime, anywhere fit.Equipment: none

5-Minute WorkoutNo-Crunch Flat AbsEquipment: none

Beyoncé: "Move Your Body"Full 4 Minute Workout RoutineEquipment: none

4 Minute Rebounder Tabata Style Workout Equipment: Rebounder or floor

5 Minute Rebounder Exercise for BeginnersEquipment: Rebounder

10 Minute: 5 Day Get Fit Mix (DVD)Equipment: 3-8lb dumbbells

15 Minute Workout (BOOK)A Leaner, Sexier, Healthier You

5 (10 min) Segments to be done alone ormix/match. Cardio Kickboxing, Power Yoga,Fat Blasting Intervals, Belly Fat Burner,Lean Body Sculpt

QUICK WORKOUTS WORKOUT MUSIC

Motivating Workout Music Running, Weight Loss, Cardio,Walking Gym & Aerobic Dance Music

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RESOURCES & MORERecipeHere you'll find helpful resources for your quest to a healthier you. I'veincluded my fave recipe books as well as some other links you'll find useful.

RECIPES - MEALS

RECIPES - JUICING & SMOOTHIES

MORE...

Clean Eating Made Simple:A Healthy Cookbook withDelicious Whole-FoodRecipes for Eating Clean -Includes 110 healthy recipesplus a weekly eating plan toget you started.

Vegetarian Quick & EasyUnder 15 Minutes:100 Simple Natural FoodRecipes - If you’re like meand want to eat healthywithout spending lots oftime cooking, this is for you!

Eating Clean:21-Day Detox PlanFight Inflammation. Reset Your Body. Over 200 vegetarian,gluten-free recipes witha 2-week meal plan.

10-Minute Recipes from the“Earth Diet” - If you loved“The Earth Diet” you’re sureto love Liana’s recipe bookthat offers healthy recipesthat are quick to prepare!

Smoothies for Weight-loss - 37 Smoothie Recipes that Crush Cravings

Juicing Recipes for Vitality and Health by our beloved Drew Canole!

Superfood Smoothies - 100 Delicious, Energizing, Nutrient Rich Recipes

FREE Quick and Easy Superfoods Recipes

BEST PICKS - Blenders for SmoothiesBEST PICKS - Juicers for Juicing

Non-GMO Project – Check to see if products are Non-GMO certifiedEWG Cosmetics Database – Safety rating tool for cosmetics and personal care products

SuperfoodsRock.com