Kris Carr is a well known, funny and committed personality for a healthy, lively and happy diet. His story allows us to understand why: on Valentine’s Day in 2003, Kris is diagnosed with stage 4 cancer , very rare and incurable. This shock transformed her and led her to take charge of her life.
It is in the diet that she found the most incredible playground to change her body, her health and her life . She made a film about her story (Crazy Sexy Cancer) and wrote several books, all best sellers, where she guides us towards a vegetable diet, fresh and nutritionally dense and complete.
In short, this funny, pseudo, insolent and militant girl is an example to follow, whose charismatic speeches and wise advice will convince you .
Here are, summarized for you, the 20 best tips from Kris Carr for your diet and well being. Taken from his « Crazy Sexy Manifesto » you can find here: www.kriscarr.com (in English). Personally, I totally agree with her, and I can assure you that adopting these tips, has also transformed my life.
1. BACK TO THE NATURE
Choose the foods that are least chemically treated (ideally, from organic farming). There are now over 80,000 chemicals in our environment, by eating them and introducing them into our body, we weaken our immune system. And find a link with nature, a small vegetable garden or even some aromatic plants at home are a good start. Recreate this lost link with the earth!
2. CHOOSE AN ANTI-INFLAMMATORY DIET
Go for an anti-inflammatory diet. Learn more about the impact of inflammatory foods on our health (gluten, dairy, sugar, coffee, soft drinks, alcohol and processed foods, wholesale, refined products). Also, learn about pH , acid-base balance and say goodbye to the classic French diet to promote basic and alkaline vegetables, germs, natural juices, enzymes, vitamins, minerals, antioxidants, Oxygen and a lot of peace 🙂
3. MAKE JUICES, NOT WAR!
A natural juice, nutritionally dense, is the best way to ensure an explosion of energy for the whole day . By adding foods containing good fats (such as avocados or almond butter) you will keep it even longer! Try to replace your traditional cup of caoua with a juice, your adrenal glands will thank you (they are in charge of regulating the hormones to help your body react to stress). The recipe for her morning healthy juice, easy and delicious, is here .
4. DRINK FULL (FULL!) OF WATER
You can even squeeze a little fresh lemon into your glass of water to alkalize your body (reduce acidity) and start the day well.
5. REDUCE YOUR CONSUMPTION OF ANIMAL PRODUCTS
Particularly dairy products and evolve towards a diet based on plants . The more we consume animal products, the more chronic diseases soar. Try to reduce the amount of animal flesh you consume to 2/3 times a week.
6. DROP THE REFINED SUGARS
If it is done in a laboratory, only a laboratory can digest it! If it lasts longer than yours, do not eat it either. White sugar is a fuel for cancer, it increases your blood sugar, weakens your immune system, draws on your mineral reserve, is considered a highly addictive drug and floods your body with an excess of insulin and IGF1 , Which stimulates the growth of cancer cells. Discover the principle of « glycemic index » and choose foods with low glycemic index , as often as possible.
7. MOVE YOUR BODY!
Our lymphatic system is responsible for detoxifying our organs, draining excess, circulating nutrients and white blood cells in our bodies. Unlike the blood network that includes a pump (the heart), the lymphatic system depends on your movements to function . Walking, yoga, sport is your pump. So move this body for at least 35 minutes, 4 to 5 times a week. A brisk walk is enough, do not put pressure!
8. WE ARE WHAT WE EAT AND … WHAT WE DO NOT EVACUATE!
If necessary, give your colon a spring cleaning (hydrotherapy). And yes: pour a stream of alkalinity into your body and chase acid toxins. Our bodies have been designed to assimilate and eliminate. Just as we regularly introduce good things into our body, we also regularly need to get out the bad ones . Our grandmothers used to prescribe enemas to help us get rid of blockages, headaches and toxins. When laxatives appeared on the market, we abandoned this holistic and healthy approach to chemicals and synthetics. Do not be shy ; After all it is only a small pipe and a little filtered water;)
9. USE NATURAL PRODUCTS ON YOUR SKIN
Our skin is our biggest organ, and most of the things we put on end up being absorbed by our bodies. When toxins and chemicals accumulate, your skin shows it to you. All this greatly accelerates the aging process while deteriorating our immune system.
10. CREATE AN ANTI-INFLAMMATORY LIFESTYLE.
Glowing health comes not only from what you eat, it is also about managing what is devouring you. The inflammation created stress. And stress creates acidity. You realize it’s a vicious circle.
Find and engage in activities that help you relax. Some ideas: meditation, breathing and relaxation techniques, a notebook of gratitude (where you notice what you are grateful for in your life), dancing, praying, spending time in Nature, spending time with your friends, Etc.
11. DODO, DODO, DODO
Optimum sleep times are: from 11pm to 7am. Without proper sleep, our body can not completely detoxify, heal or repair itself.
Your stomach has no teeth. So give him a hand . And stop eating too late so that when you sleep, your body can fully concentrate in repair and our not in digestion.
13. SET LIMITS
So that you always have emotional and physical time to take care of you . It’s not selfishness, it’s self-preservation.
14. ALWAYS FIND TIME TO ENJOY YOURSELF
Laugh, walk, enjoy our friends, love. Laugh, giggle, stupidly or nervously, it’s great for your immune system.
15. DO NOT BE PERFECT
Perfection is boring! Being consistent with its values or principles does not mean being rigid. Imagine yourself traveling in a beautiful, invigorating and healthy way of life. It’s normal to take a few detours from time to time, to see different landscapes or eat chocolate. 🙂
16. GET INFORMED!
It is high time to change our perception of the disease. Drop the paradigm of traditional medicine that seeks only to treat the symptoms . The reality is quite different: our body is made up of interconnected systems. If an imbalance occurs in one system, it will have cascade effects in all other systems, leading to the occurrence of the (famous) disease. Understanding and treating the whole, interconnection, rather than tackling a symptom, which represents only the tip of the iceberg.
17. DO REGULAR HOUSEWORK IN YOUR LIFE
Whether your wardrobe, your home or your colon, get rid of the mess and toxins! Mental and physical disorder prevents us from being receptive to the calm and peace that we deserve.
18. KNOW HOW TO DO BUSINESS!
If you are going to switch to a vegetal diet, fresh and organic, you are going to have to think smart and economical when shopping. Tip: buy bulk and keep your food in glass jars.
19. CREATE YOUR TEAM
To support you and help you, throughout your life. Your team can include a chiropractor, an acupuncturist, a yoga teacher and / or a masseur therapist. You are the captain of this team, you deserve the best and they will be there to help you through the surprises of life.
20. TAKE ALL THESE TIPS ON THE ROAD
If your work life requires you a lot of travel or routine changes, following these tips to stay healthy can be complicated. Anticipate and trust, you will get there!
33 Simple Diet and Fitness Tips
Diet and workout tips that work
Say hello to H20
Find the best fitness friend
Stock up on these
Relieve those achy muscles
Curb your sweet tooth
Buy comfy sneaks
Pick your perfect tunes
When to weigh
Police your portions
Combat cocktail hour
Eat this, run that
Turn your cheat day around
Run with this
Be a weekend warrior
Fun up your food
Up your exercise
Have a fruity ice cream sundae
Swap out your shoes
Snag the right support
Relieve those side stitches
Shake your way slim
Fuel for fitness
Say goodbye to peer pressure
Savor your carbs
Ditch your working lunch
Slim up your snack
Find healthy fast food
Be a mighty maintainer
Up your fiber intake
Work out in the morning
Have a hearty breakfast
Nutrition for kids: 5 tips
Nutrition for kids: 5 tips
1) Stick to concrete ideas
Avoid abstract concepts. Children only start to understand abstract concepts once they reach about 11 or 12 years old. For example some concrete ideas are:
- Eat lots of different foods every day
- Eat fruit and vegetables of all colours of the rainbow every day
- Talking about whole food items
- Classifying foods by where they come from
- “Sometimes” and “everyday” foods
- Note: the classification of foods into everyday or sometimes is an abstract concept, but how often foods are recommended to be eaten is a concrete idea.
Some abstract concepts are:
- Vitamins and minerals
- Other nutrients that can’t be seen (e.g. protein, calcium, saturated fat)
- Classification of foods by nutrients
- Recommended serve size; daily recommended serves
- Chronic disease risk
- Processes by which food affects health
2) Avoid complicated phrases
Kids can often recite facts and phrases without really understanding them. For example, younger children probably don’t understand what ‘variety’ means and many kids might only know the word ‘diet’ to be a special way of eating (for example to lose weight or for diabetes) rather than a person’s everyday food consumption. Other terms kids might not understand are healthy weight, low fat or low sugar. When talking with your child, keep checking in with them and ask them to explain back to you what they know – that way you’ll get an idea for how much they’ve grasped.
3) Use props!
When referring to a particular food, use the real food item or a picture of the food so your child knows what you’re talking about. Chat about the food you’re preparing and eating for dinner. Ask them how the food grows or where you can find it; discuss seasonal produce and the kinds of environments foods need to grow.
4) Be meaningful
Kids live in the present, so focus on the immediate benefits rather than long term ones. Being strong, growing well and having enough energy to climb the monkey bars are important concepts to kids. They’re less concerned about their longterm disease risk or heart health!
5) Be a role model
Research shows what you eat and do influences children’s habits more than what you say. Studies also show that an authoritative parenting style is also associated with positive dietary results in children. Authoritative parenting doesn’t necessarily need to be overly restrictive nor lax, but it sets some boundaries around the consumption of “sometimes” foods. Families that eat meals together are also associated with children who eat more fruit and vegetables.
How to Lose Weight Fast: 3 Simple Steps, Based on Science
There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
- Reduce your appetite significantly.
- Make you lose weight quickly, without hunger.
- Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose weight fast.
The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).
Put simply, lowering your insulin puts fat loss on « autopilot. »
BOTTOM LINE:Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.
- Brussels Sprouts
- Swiss Chard
- Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
BOTTOM LINE:Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
BOTTOM LINE:It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
You can take one day « off » per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.
BOTTOM LINE:Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to, then use this calculator.
Enter your details, then pick the number from either the « Lose Weight » or the « Lose Weight Fast » section – depending on how fast you want to lose.
There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
BOTTOM LINE:It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.
Here are 10 more tips to lose weight even faster:
- Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (19, 20, 21).
- Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (22, 23).
- Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (24).
- Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (25, 26, 27).
- Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% (28, 29, 30).
- Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (31, 32, 33).
- Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works (34).
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important (35, 36).
Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by Science).
BOTTOM LINE:It is most important to stick to the three rules, but there are a few other things you can do to speed things up.
You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
It is called the « low carb flu » and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a « fat burning beast. »
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
- Blood Sugar tends to go way down on low-carb diets (37, 38).
- Triglycerides tend to go down (39, 40).
- Small, dense LDL (the bad) Cholesterol goes down (41, 42).
- HDL (the good) cholesterol goes up (43).
- Blood pressure improves significantly (44, 45).
- To top it all off, low-carb diets appear to be easier to follow than low-fat diets.
BOTTOM LINE:You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.
If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain « want » to lose weight.
This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.