Welcome once again to your 4 week LHI challenge. The rules are simple; all you need to do is avoid all foods that have been overly interfered with by human processes!
Ok that’s the simple part and now for the easy part! By following the lists below you will find it’s easy to stay away from the foods that have been overly proceed beyond the point of healthy?

I have given you 3 lists

• Ten inspiring reason why you should give the 4 week LHI challenge a go (print it off and pit it on your fridge as a friendly reminder)
• Top tips to give you a winning start
• Foods to eat and foods to avoid

10 reasons to give the LHI challenge a go:

1. To prove to yourself you can!
2. You will build awareness for what constitutes as LHI foods verses, highly processed and nutritionally deficient foods.
3. You will start to experience the subtle difference in how your body feels and functions when eating foods that are wholesome, alive, and nutritionally dense, verses foods that have no life force (energy and nutrition) left in them.
4. You will be on your way to achieving your ideal weight.
5. You will feel lighter physical and emotionally.
6. You will experience more energy.
7. You will improve the function of your liver and digestion while symptoms like bloating, gas, and indigestion will drop away.
8. You will think more clearly.
9. You will be able to overcome sugar cravings and comfort eating.
10. You will be helping to sustain the environment and become a caretaker of our mother earth.

Top tips to help you stay committed to the challenge:

• Listen to your body and what it is “feeling”. It will tell you what it needs and its often not what you “think” its needing. For example, do you really think that you’re body would tell you that it feels like a Coca Cola or a coffee for a pick me up? Would that not simply be your head over-riding what your body is trying to communicate to you  - which is that it is in need of some ‘real’ food to replenish and sustain your energy.
• Don’t skip breakfast.
• Make sure all meals, including breakfast have all three food groups’ carbohydrate, protein and fat in it and are in the ratio that best suits your body. You can experiment with this over the 4 weeks to find out what amount of each food group  feels right to have at each meal. For some it can be the same ratio at each meal for others it may vary throughout the day. Again, check in with what your body is feeling after each meal to understand what your needing less of more of and not what your head thinks it wants!
• Drink plenty of quality water between meals 0.03 x kg(your body weight) = the amount in liters you need to be consuming and that’s before you’ve exercised or consumed stimulants that dehydrate you like coffee, tea, alcohol, soft drinks and processed foods.

• Plan ahead – create a week’s meal plan and shopping list by following the foods to eat and the foods to avoid listed below.
• Make sure your pantry has all the essentials for creating an easy meal in minutes and book in for my next “Done in 15” cooking demonstration
• Make double for dinner and take to work for lunch.
• Winters just around the corner, invest in a slow cooker and book in for my next “slowing cooking for fast people demonstration”.
• Travel with a healthy snack that’s easy like some raw organic nuts and an apple.
• Avoid drinking alcohol on an empty stomach, always have some quality fat like a piece of cheese, some nuts, chicken liver pate or avocado to slow done the insulin response.
• If the food wasn’t around when your great grandmother was alive don’t eat it!
• Spend 2 minutes each day in love and gratitude for all that you are, all that you have and all that you wish to become

HHI (High Human Intervention) foods to avoid:
The 4 white devils (white flour, Pasturised dairy, sugar and table salt)
All soft drinks
All Soybeans and soy products
All boxed cereals
All commercially produced vegetable oils like canola, corn, safflower, sunflower, soy and grape seed
All pre-made frozen meals
All low fat products
All fast food outlets
All canned foods
All commercially made cakes, pastries, biscuits, crackers, chips and crisps
All commercially made dips, spreads, sauces

LHI (Low human intervention) foods to enjoy:
All organic or free range fresh meat poultry and dairy
All fresh seasonal fruit and Vegetables
Non gluten grains — brown rice, oats, millet, quinoa, amaranth, teff, tapioca, buckwheat
Raw nuts and seeds
Cook with quality fats such as organic butter, ghee, coconut oil and palm oil
Use olive oil, flaxseed oil for salads
Try young Thai drinking coconuts
For sweeteners use— brown rice syrup, agave nectar, stevia, molasses, honey
Explore flavors using common herbs that support various functions such digestion, the metabolism, the immune and nerves system — basil, garlic, cinnamon, carob, cumin, dill, ginger, mustard, oregano, parsley, pepper, rosemary, tarragon, thyme, turmeric.
Use quality salt – Celtic or Himalayan