THE  NOSH  SYSTEMLESSON  TWO

“Instead  of  having  to  use  willpower  to  decide  whether  or  not  you’ll  get  up  and  move,  that  day,  you  simply  get  up  and  move  because  that’s  part  of  your  morning  rou;ne.  The  less  you  have  to  think  about  doing  something,  the  more  likely  you’ll  actually  do  it.  That’s  the  power  of  rou;nes.”                                                                                      ~Charles  Duhigg-­‐The  Power  of  Habit    

1.  Get  up  the  first  <me  your  alarm  sounds.2.  Slip  into  your  exercise  clothes  and  lace  up  your  shoes.3.  Grab  your  lemon  water4.  Head  out  the  door  to  move  for  30  minutes.  

-­‐While  you’re  out  moving,  purposefully  repeat  your  daily  declara<on  several  <mes  (see    below)  

-­‐An<cipate  your  day  by  rehearsing  the  successful  comple<on  of  your  rou<nes.    

The Morning Routine

Daily&Strategy&Checklist

Evening'Rou+neReview&your&calendarWorkout&Clothes&Ready&Lemon&Water&Ready&Alarm&Set

Morning'Rou+neGet&up&with&first&alarmMove&for&30&minutesDrink&8C64&oz&lemon&&&&&water&every&single&day

Green'Smoothie Begin&your&day&with&8C32&oz&of&nutrient&dense&green&smoothie.&&cereal

Hugh'Jass'Salad&At&least&4Coz&of&greens,&6&oz&of&other&veggies&and&2&T&of&a&fat&free&dressing&with&1&T&nuts&or&seeds!&Add&Beans&and&Grains&for&

Nosh'PotMake&at&least&1&every&week.&&Eat&at&least&2&c&every&single&day.&&

YOUR'NEW'STRATEGY:''Do'your'evening'rou+ne'every'day.''Do'Your'Morning'Rou+ne'each'day.''Aim'to'drink'64'oz'of'lemon'water'each'day.'

Do your morning routine every day.

Remind'yourself'that'YOU'are'the'one'best'able'to'care'well'for'yourself.''You’re'important!'If'you'don’t'care'well'for'yourself…you'cannot'care'well'for'anyone'else.'What'you’re'learning'in'this'program'is'personal'power!''

Our&first&strategies&cover&a&LOT&of&territory,&but&you’re&up&for&it!&&Be&diligent,&ruthless&and&determined.&The&feeling&of&doing&what&your&set&out&to&do&is&priceless&and&spills&over&into&every&area&of&your&life…personal,&professional…and&even&your&love&life!&&

“Successful)people)are)those)who)approach)life)with)well)thought)out)strategies)and)do)them)consistently.”

Go Shopping

Your  shopping  list  this  week  is  short.    The  only  “real  recipe”  you  have  is  for  lemon  water.  (Takes  some  mad  skills,  right?).    Don’t  worry,  more  are  coming  quickly!If  you’re  chomping  at  the  bit  to  get  cooking,  choose  a  recipe  or  two  from  the  recipes  on  whitneyskitchen.com.    You’re  on  your  own  for  the  shopping  list!  Can’t  wait  to  hear  about  your  great  tas<ng  crea<ons!As  promised,  we’re  progressing  one  small  step  at  a  <me.    This  week  your  main  focus  is  geWng  prepared  for  a  great  day  the  night  before,  geWng  up  and  moving  a  few  minutes  and  then  drinking  lemon  water.    That’s  it.    Each  week  this  Nosh  Menu  System  will  grow,  but  you’ll  ALWAYS  need  to  keep  lemons  or  lemon  juice  on  hand.    So  get  used  to  buying  a  few  lemons,  or  keeping  the  cute  li]le  plas<c  squeezy  lemons  from  the  produce  department  in  your  pantry.An  important  part  of  our  program  is  a  concept  called,  Mise  en  place.    It  ensures  you’re  prepared  for  success  by  having  all  elements  in  place  when  you  need  them.    Brilliant!    You’ll  hear  much  more  about  this  skill  as  we  progress  together.

Your  Shopping  List

   lemons    filter  water,  optional

Serving  Size:  1

INSTRUCTIONS:  1.  Fill  your  favorite  mug  or  cup  with  hot,  warm  or  cole  water.  2.  Squeeze  your  lemon  or  pour  lemon  juice  into  your  water.  Put  it  in  the  fridge  to  be  ready  for  your  morning  rou<ne.3.  Drink  up!  Consider  squeezing  some  lemon  into  a  water  bo]le  as  you  walk  out  the  door  for  your  exercise.  TIPS-­‐Fresh,  organic  lemons  are  always  the  best.  Leave  the  peel  soaking  in  your  water  for  addi<onal  health  benefits.-­‐Bo]led  lemon  juice  is  a  convenient  op<on.  Keep  some  in  your  pantry  at  all  <mes.-­‐A  straw  will  protect  the  enamel  on  your  teeth,  especially  if  you  enjoy  a  strong  shot  of  lemon!-­‐Using  hot  water  will  s<mulate  your  diges<ve  tract  and  help  “get  things  moving”.

INGREDIENTS:8-­‐12  oz  Filtered  Water  or  a  bo]le  of  water  Lemon  or  Lemon  Juice  (Adjust  to  taste)  Straw  (op<onal)    

Here  you  go,  just  in  case  you  need  a  recipe  for  this  cellular  level  catalyst,  alkaline  producing,  immune  boos<ng,  collagen  producing,  life  charging  an<oxidant,  and  founda<onal  hydra<on  tool!

Lemon  Water