The
Healthy
Lifestyle
Primer
A Powerful
3 Step Morning Routine
For Energy, Detox and Natural Weight loss
+
What To Eat & What Not To Eat
For Lifelong Health
A LULORA GUIDE
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Welcome To A Health Rocking Habit
Step 1: Let’s Make Lemon Water
Step 2: Get Your Green Superfoods Going
Step 3: Bring It Home With a Green Smoothie
The Green Supreme Juice Recipe
The Green Supreme Smoothie Recipe
What to Eat & What Not to Eat
Your health is simply the end result of doing one little thing after another.
You can change your life with this routine - it’s incredibly powerful.
Welcome to the Healthy Lifestyle Primer
We’re excited to show you what we believe to be the most influential habit you
can adopt on your path towards a healthy lifestyle. This routine takes about 7
minutes to prepare and only 20 minutes from start to finish.
In that short time, you’ll be energizing the body, promoting detox and natural
weight loss as well as providing critical micronutrients like vitamins, minerals and
essential fatty acids. It may seem like a small change but this morning routine can
have a HUGE influence on your health.
HERE’S WHY WE LOVE IT
When you complete even just two steps of the Healthy Lifestyle Primer you clear
the first major hurdles for anyone looking to improve their health - if you ace it,
and clear all three you’re seriously inspiring change.
Dehydration is the most overlooked part of a healthy lifestyle and bang for your
buck, certainly has the most return on investment. By most estimates 75% of our
population is chronicaly dehydrated and by choosing to consume a litre of lemon
water, first thing in the morning, we inspire a chain of events that address many
potential concerns: low energy, low mood and stubborn weightloss.
Having woken up your internal organs with clean water, the second step of the
routine is designed to address the unfortunate truth that while many of us are
overwight, we’re actually starved of health promotoing micro-nutrients. A green
superfood powder is a critical ally, as we seek to satiate the body with the very
vitamins and minerals necesary for better health.
Plus, just like the third step in the routine, a green superfood is a whole food and
while that might seem like a simple enough idea - by choosing to consume whole
foods you immediately reduce an influx of health robbing toxins.
“I love this routine because it’s manageable.
Even in the midst of a stressful work week or
while travelling, you can still commit to at
least 2 of the 3 steps because it’s quick
and easy. ”
Caroline Coombs, Naturopathic Doctor.
NOTHING
TASTES
AS GOOD AS
HEALTHY FEELS
STEP 1 - LEMON WATER
Lemon water is super beneficial for the body and is a great way
to break your fast after sleeping. We’ve got an article here if
you’d like to know more.
Get 1-2 large glasses of lemon water (around 1 litre) into you
right after waking up. This has the benefit of priming your internal
organs, especially those used for digestion.
HOW TO PREPARE LEMON WATER
1. Prepare your lemon water the evening before by cutting one whole lemon
into quarters and placing it in 1-2 litres of water
2. Let this sit covered on your countertop overnight
3. We use a glass decanter with a sealable lid*
*Need a decanter? We love this one for its sealable lid. (In Kitchen Essentials)
“Lemon water is the best thing you can do for your body upon
waking. Consider lemon water a morning shower for your liver, which also
tells your stomach to be alert because breakfast is on its way! If you follow
this with a nutrient-dense greens powder, you’re setting yourself up for
excellence and an extremely healthy day.”
-Amber Baker Nutritionist & Healthy Food Chef
STEP 2 - GREENS POWDER
After waking up the body with lemon water it’s time to get those nutrients! We
recommend that every single one of our clients use a green superfood powder daily
to help boost a much needed supply of micronutrients.
Just one tablespoon packs a major nutritional punch and includes a dense selection of
essential nutrients like vitamins, minerals and essential fatty acids.
OVERWEIGHT & STARVING
In the book, Naked Calories, Author Dr. Jayson Calton looked at foods in the Standard American
Diet and found that we would have to eat 27,000 calories/day to achieve the recommended daily
intake of all nutrients. This is10 times more calories than most people should eat!
This means the food we’re eating really isn’t providing our bodies with the micronutrients it needs.
HOW DID THIS HAPPEN?
The unfortunate truth is that most of the fruits and vegetables we eat are
nutritionally poor substitutes of the wild foods from which they were breed long ago.
Some 400 generations of farmers have been selecting certain species that
either stand up to the rigors of shipping and storage or contain more sugar and starch and taste sweeter.
The unfortunate truth is that even if you’re overweight you’re still starved of these essential vitamins
and minerals and likely, even more so.
For that reason, we get our clients to make use of a greens powder - this isn’t a silver bullet
solution, but it’s a great food to incorporate for the sheer number of micronutrients it provides.
WHAT’S IN IT?
Not all green superfood powders are created
equal! Our favourite product contains a wide
spectrum of oganic superfoods.
HOW TO PREPARE
GREENS POWDER
If you’re just starting out with green superfoods then use
one teaspoon and work your way up to a tablespoon
serving after a week.
FROM THE LAND FROM THE WATER
Spirulina
Nettle Leaf
Chlorella
Alfalfa Leaf
Add as much water as you like. We recommend aboutIcelandic Kelp
Dandelion Leaf
250ml.
Dulse
Barley Grass Juice
We suggest you use a glass mason jar with a lid and shake.
Nori
Oat Grass Juice
If it tastes horrible, don’t worry! Your tastebuds will actuAlaria
Horsetail
ally adapt as you become healthier and the strong flavour
Parsley Juice
will become more neutral to your palate.
American Basil
Holy Basil
GET HEALTH FORCE GREEN SUPERFOODS
Chickweed
Mooringa Leaf
Barley grass
Wheat Grass
HERE
STEP 3:GREEN DRINK
Before you write off another drink for breakfast lets talk
about digestion quickly.
You see, digesting food is like a daily marathon for your
body. It takes a ton of energy to convert the foods we eat
into the
cellular building blocks required for health.
It also doesn’t help that a lot of the foods
we eat, don’t actually resemble any real or
whole foods in nature.
You know all of those strange sounding
ingredients on the back of your food labels?
Your body doesn’t have thousands of years of
genetic experience, digesting foods like blue dye #3 or
potassium bromate.
Instead, your body has to go the extra mile and process these foods, either expelling them as toxins or, as
is often the case, insulating them in fat to protect the
body from their potential harm.
WHY DETOX?
This ENVIRONMENTAL
WORKING GROUP STUDY
for starters...
The Supreme Green / Smoothie
2 sticks celer y
1 apple, cored & stemmed
½ cucumber
1 cup baby kale
½ handful parsley
½ handful cilantro
2 cups almond milk
1 tablespoon MCT oil*
*star t with 1 tsp for first week
Prep: 2 minutes
Cook : 1 minute
Serves : 2
TOOLS: High-speed blender, chef ’s knife, cutting board
PREP: Core and stem the apple. Cut the cucumber in half.
CREATE: Combine all ingredients in a high-speed blender until smooth.
SMOOTHIE OR JUICE?
There’s a time to make this green drink both ways!
Here’s a quick breakdown:
•Smoothies preserve fibre and are also more filling so if you’re
looking for a more filling option this is a good bet.
•Juices on the other handprovide more gentle and concentrated
nutrients and are great for quick energy and vitality.
•Smoothies cost less!
The Supreme Green / Juice
2 sticks celer y
1 apple, cored & stemmed
½ cucumber
1 cup baby kale
½ handful parsley
½ handful cilantro
2 cups almond milk
1 tablespoon MCT oil*
*star t with 1 tsp for first week
Prep: 2 minutes
Cook : 1 minute
TOOLS:
Juicer, chef ’s knife, cutting board
PREP:
Core and stem the apple. Cut the cucumber in half.
CREATE:
Run all ingredients through your juicer.
Serves : 2
“Eat Food.
Not too much.
Mostly Plants.”
~Michael Pollen
WHAT TO EAT
Practical Science Based Nutrition
The LULORA diet is rooted in whole food nutrition with a foundation in plant-based
consumption. No, this doesn’t mean a vegan or vegetarian diet, but a balanced intake of each
macronutrient that can include high-quality animal protein, anti-inflammatory fats, and an
abundance of nutritious vegetation.
Anyone and everyone can benefit from the LULORA philosophy, but we also recognize that
nutrition is highly individualized and each person has varying needs throughout his or her
lifetime. That’s part of the excitement though. Your nutritional intake can and should evolve as
you do.
The LULORA diet empowers people to make their own decisions when it comes to feeding
their bodies. Our Educators work together to guide a broader population of people who are
committed to living inspired lives. There isn’t one cookie-cutter solution nor a cure-all way of
eating, but bty adopting the LULORA philosophy your health will improve.
We’ve seen the health of our clients and ourselves drastically change by maintaining the
LULORA diet. It’s then the amazing spillover effects that eating well has on your life that makes
this lifestyle easy to sustain. Once you experience how good it feels to eat well, you’ll never look
back.
EAT THIS
Fermented Foods
The treatment of viruses using anti-biotics combined with a sub par
intake of fermentable fibres has led to a degradation of the gut
bacteria responsible for many critical processes in the body such as
the performance of
70% of our immune system.
Common Sources: Sauerkraut, Kimchi, pickles, Kombucha, Water
Kefir, Coconut Kefir, Miso
Complex Carbohydrates
Choose slower sugar releasing carbohydrates that do not spike
insulin and yet provide necessary fibre to build healthy gut bacteria
in the body.
Common Sources: Quinoa, Rice, Root Vegetables, Beans & Le-
gumes
Best Practices: Soaking foods to reduce gut irritation and
increase bioavailability.
Vegetables, Fruit, Spices, Herbs
Fresh vegetables especially leafy greens should take up the majority
of the space on your plate. Rich in vitamins, minerals and
anti-inflammatory compounds.
Common Sources: Colourful Fruits & Vegetables, Fresh Herbs &
Best Practices: Include fermented gut building foods into your
Spices, Ginger, Garlic, Seaweed
diet every day. Choose a variety for a variety of gut building bacteBest Practices: Include a bias of plant based foods in your diet.
ria.
Highlight local, heirloom and organic varietals for the greatest
nutritional punch. Consume fruit sparingly and choose low sugar
varieties like berries over tropical fruits like pineapple.
Healthy Fats & Oils
The medical community was wrong. A diet rich in healthy fats is
healthy. A diet rich in healthy fats helps to stabilize blood sugar
and improve mood while boosting energy and improving focus.
Common Sources: Grass-Fed Butter, MCT oil, Extra Virgin Coconut Oil, Extra Virgin Olive Oil, Red Palm Oil, Avocados, Nuts
& Seeds
Best Practices: Consume a healthy fat like in every meal to help
stabilize mood, reduce hunger and satiate the body.
Animal Products
A dense source of nutrients and calories but potentially laden in
toxins. A diet is best supplemented with animal foods vs having a
bias towards them.
Common Sources: Free-Range Pastured Eggs, Wild &
Ethically Sourced Meat & Organ Meats, Wild & Cold Water Fish,
Bone Broth
Best Practices: Seek out grass fed and wild options from local
famers. Respect life and know the conditions of the animals you’re
eating.
EAT THIS
Healthy Liquids
The body is 70% water and most people are chronically
dehydrated. Hydrating with mineral rich and nutrient dense
options yields a significant boost in wellbeing.
Common Sources: Filtered Alkaline Water, Herbal Teas,
Bulletproof Coffee, Fresh Nut & Seed Milk, Fresh Vegetable Juices.
Best Practices: Hydrate first thing in the morning and again,
regularly throughout the day but away from meal time. Aim to pee
clear 5-7 times a day.
Supplements
Generally choose whole foods supplements vs synthetic products
to improve immunity, build lean muscle, reduce inflammation, boost
energy, focus and willpower.
Common Sources:
Green Superfood Powders
Sun Warrior Classic Raw Protein
Grass Fed Collagen Protein
Hemp & Chia Seeds
Maca
Camu Camu
Moringa Powder
Chaga Mushroom
Cacao
Turmeric
FEAST
ON THESE
HEALTHY
FOODS
NOT THIS
A Bias of Carbohydrates
Mouldy Foods
The Standard American Diet, (S.A.D.) has a considerable bias
towards simple carbohydrates, which contribute to weight
gain, spiked insulin and runaway inflammation.
Non visible mould is increasingly credited for many inflammatory
reactions in the body.
Common Sources: Processed Foods, Milled Grains, Wheat,
Sugars, Fruit Juices (In various forms including tropical fruits
and processed corn products like High Fructose Corn Syrup
or HFCS)
Rancid Omega 6 Seed Oils
Most prepared foods, in packaging as well as many restaurants
are cooked using low grade seed oils that become unstable at
high temperatures. The
SAD has a bias or roughly 30:1 Ome-
6 to Omega 3 fatty acids while health authorities agree a
healthy balance is close to 3:1
ga
Common Sources: Processed Foods, Fried Foods, Seed Oils
(Canola, Safflower, Sunflower)
Common Sources: Poorly Sourced and/or Stored Grains, Coffee,
Spices, Chocolate, Cashews & Peanuts
Factory Farmed Animal Foods
Animals that are factory farmed are raised in a highly unethical
manner. Furthermore, the feed these animals are raised on creates a
major build-up of toxins, including mould from spoiled grains and
corn as well as a considerable bias to inflammatory Omega 6
Fatty Acids. This mold accumulates in their flesh and is passed
along to the consumert
Common Sources: Grain Fed: Eggs, Beef, Chicken, Pork, Lamb.
Farmed Fish: Salmon, Tilapia
AVOID
THESE FOODS
FOR HEALTH
Wake Up & Get Healthy? CHECK!
We really hope you introduce some version of the morning routine. It is truly an influential
habit, and by doing it first thing in the morning, you help to create the momentum to inspire
healthy choices later in the day.
If you’re looking to take the next step and want some extra guidance, support and
accountability in your health we invite you to check out our:
7 DAY RESET
A COOK BOOK, MEAL PLAN & VIDEO COURSE
TO ACCELERATE HEALTHY HABITS AND INSPIRE A LIFE
OF HEALTHY LIVING