Back to Basics: Sugar Rehab
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$115.00
$115.00
per item
Say Good Bye to Fad Diets Back and hello To the Back to Basics is Nutrition Trainer.
The Back to Basics Sugar Rehab is here to take the guesswork out of eating healthy. It’s not a fad or a crash diet. It’s a step-by-step guide to creating a personalized meal-plan that will help you hit your fitness goals. Back to Basics is an opportunity to feel healthy, energized, and ready to take on the world on a daily basis. It offers a community-based approach to eating right because clean living can be difficult, especially when you’re tackling it alone. Whatever your fitness goals may be, Back to Basics is a giant leap in the right direction, and when you get started you’ll be well on your way to feeling great and living the life you want.
This guide allows you the freedom to create your own meals and takes the guess work out on what ingredients to put in them. This program is not a quick fix, it is about a lifestyle change that will educate you on proper nutrition. Eat nutritionally dense foods and join the many girls who’ve had massive up to 70 pounds of weight loss (yes I said 70 pounds) with this Nutrition Trainer.
All of my most successful girls with weight loss have followed this guide and couldn’t believe how much fat they lost and how much they learned through using this nutrition trainer.
Take charge of your life and start today!
If you struggle with any of the below this program is for you!
- Fat loss
- Bloating
- Low energy
- Knowing what to eat and when
- Knowing how many calories (protein, fat, carbs) to consume
Benefits:
- 3 Complete meal guides
- Detailed grocery list
- Exclusive Pro tips
- Macronutrient template completely catered to you
- Dietitian Approved
FAQ
Why should I eat so often?
Eating meals every three to four hours wards off hunger and our urge to overeat when we are
very hungry. After about 3 hours without food our blood sugar starts to drop. Eating small meals
more often keeps our blood sugar at a more consistent state. This is the reason why breakfast
is so important. Think of it this way, youʼve been fasting for over 8 hours during your sleep and it
is important to refuel with nutrient dense foods. Sometimes life doesnʼt allow us to eat this often,
so aim to not skip meals to save calories as it often leads to overeating later.
very hungry. After about 3 hours without food our blood sugar starts to drop. Eating small meals
more often keeps our blood sugar at a more consistent state. This is the reason why breakfast
is so important. Think of it this way, youʼve been fasting for over 8 hours during your sleep and it
is important to refuel with nutrient dense foods. Sometimes life doesnʼt allow us to eat this often,
so aim to not skip meals to save calories as it often leads to overeating later.
What are carbohydrates?
Carbohydrates are sugars and starches that provide us with energy for daily activities and
exercise. There are two types of carbohydrates that provide energy. These carbs are known as
simple and complex. Carbohydrates such as fruit, candy, and sugar are simple carbohydrates.
Simple carbohydrates will digest and absorb quickly but will not give us lasting energy. Complex
carbohydrates are foods such as brown rice, sweet potatoes, and whole grains. These
carbohydrates are slow digesting and absorb slowly because of the higher fiber content, giving
us longer lasting energy. Carbohydrates should be eaten before and after a workout. This is because
we deplete our energy stores during exercise and they need to be replenished.
exercise. There are two types of carbohydrates that provide energy. These carbs are known as
simple and complex. Carbohydrates such as fruit, candy, and sugar are simple carbohydrates.
Simple carbohydrates will digest and absorb quickly but will not give us lasting energy. Complex
carbohydrates are foods such as brown rice, sweet potatoes, and whole grains. These
carbohydrates are slow digesting and absorb slowly because of the higher fiber content, giving
us longer lasting energy. Carbohydrates should be eaten before and after a workout. This is because
we deplete our energy stores during exercise and they need to be replenished.
What is protein?
Protein is a macronutrient that is essential to building muscle mass. When protein is broken
down in our body, it helps fuel andrepair our muscle. It also helps with feeling full longer, where
as high fat and carbohydrates arenʼt as efficient. Protein is necessary in our pre and post
workout meal because it helps build and repair muscle tissue. Liquid forms of protein are
more easily digested making this an excellent time to consume protein powder supplements if
you choose.
down in our body, it helps fuel andrepair our muscle. It also helps with feeling full longer, where
as high fat and carbohydrates arenʼt as efficient. Protein is necessary in our pre and post
workout meal because it helps build and repair muscle tissue. Liquid forms of protein are
more easily digested making this an excellent time to consume protein powder supplements if
you choose.
What are fats?
Fats are one of the macronutrients we need for survival, it helps with our brain function. It is
used as a longer source of energy. It provides us with the fatty acids we need for growth and
development of cellular functions that our body cannot do on its own. It also serves as the transporter
of fat-soluble vitamins A,D,E and K. It is necessary for many hormone production and moderation. Fat
should be spread throughout our meals but is not necessary in our pre and post workout meals.
used as a longer source of energy. It provides us with the fatty acids we need for growth and
development of cellular functions that our body cannot do on its own. It also serves as the transporter
of fat-soluble vitamins A,D,E and K. It is necessary for many hormone production and moderation. Fat
should be spread throughout our meals but is not necessary in our pre and post workout meals.
Why Keep Track?
This will hold you accountable and show how much progress you have
made when you feel stagnant. Look for small wins daily; these will add
up to huge successes over time.
made when you feel stagnant. Look for small wins daily; these will add
up to huge successes over time.
What is a macro and how much do I really need?
Macros are the breakdown of three main source of your diet. Those three sources are Carbohydrates, Fats, and Protein. How much of each, is determined mainly by a few factors. Your gender, your body type, your individual goal, and the type of meals that you are consuming. The formula of a typical macronutrients chart will be prepared as follows;
Carbs: 45–65% of total calories
Fats: 20–35% of total calories
Proteins: 10–35% of total calories
*But again these numbers will be mainly determined by your body type and goals.
Carbs: 45–65% of total calories
Fats: 20–35% of total calories
Proteins: 10–35% of total calories
*But again these numbers will be mainly determined by your body type and goals.
Is sugar free really better than sugar?
Excessive sugar consumption is linked to numerous health conditions, including:
obesity and metabolic syndrome
heart disease
type 2 diabetes
high blood pressure and cholesterol
chronic inflammation
non-alcoholic fatty liver disease
dental plaque and cavities
Reducing the amount of sugar in the diet can help reduce the risks for these conditions. Replacing sugary foods with healthful ones can help a person get all of their essential vitamins and minerals. It may also help a person lose weight.
obesity and metabolic syndrome
heart disease
type 2 diabetes
high blood pressure and cholesterol
chronic inflammation
non-alcoholic fatty liver disease
dental plaque and cavities
Reducing the amount of sugar in the diet can help reduce the risks for these conditions. Replacing sugary foods with healthful ones can help a person get all of their essential vitamins and minerals. It may also help a person lose weight.
Is it ok to use protein powder as a protein source for a meal?
Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.
To reduce risk of consuming non toxins and contaminates, you should always try your best to good your daily substance from whole-foods. But protein powders have been used on many occasions to be a substitute for those on the go and need a quick recovery.
Make sure you read the ingredients and do your research before consuming any supplement.
To reduce risk of consuming non toxins and contaminates, you should always try your best to good your daily substance from whole-foods. But protein powders have been used on many occasions to be a substitute for those on the go and need a quick recovery.
Make sure you read the ingredients and do your research before consuming any supplement.
Is fruit bad for you because it contains sugar?
Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolize it. Fructose does not raise blood sugar. Instead, the liver breaks it down.
The sugars that manufacturers most commonly use in foods include:
corn syrup, which is usually 100% glucose
fructose, which is sugar from fruit
galactose, which forms the milk sugar lactose when combined with glucose
high fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose
maltose, which is from two glucose units
sucrose, or white or table sugar, which is equal parts fructose and glucose
These sugars differ from fruit sugar because they undergo processing and manufacturers tend to overuse them as additives in food and other products. Our bodies also metabolize these sugars more quickly.
The sugars that manufacturers most commonly use in foods include:
corn syrup, which is usually 100% glucose
fructose, which is sugar from fruit
galactose, which forms the milk sugar lactose when combined with glucose
high fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose
maltose, which is from two glucose units
sucrose, or white or table sugar, which is equal parts fructose and glucose
These sugars differ from fruit sugar because they undergo processing and manufacturers tend to overuse them as additives in food and other products. Our bodies also metabolize these sugars more quickly.
JESSICA C
Down 20 Pounds
"We’ve been following the BTB meal plan about 75% of the time for the past 2 years and we’ve both kept the weight off."
KATHRON N
Down 40 Pounds
B2B makes so much sense in regard to keeping what I eat uncomplicated. I continue to stay away from processed foods and go to the whole and natural food sources. It has been so beneficial to my energy level, my weight, and the overall health of not just me, but my family.
LINDSAY M
Down 30 pounds
Since having the B2B guide, I have enjoyed cooking more, I no longer feel sluggish, and my attitude has shifted! Today, I have my B2B guide hung on my fridge as a guide to set myself up for success for the day and a reminder of where I was a year ago. I highly recommend to anyone.
CARLIE S
more energy
I tried many different workout programs and eating plans throughout my life and I have to say that Natalie’s B2B is one of the best and easiest plans to follow! Natalie is an amazing coach/friend who helps motivate you, answers questions when needed, and continues to be your #1 supporter throughout everything.
ShERRY D
DOWN 20 POUNDS
I’m a woman in my 50’s dealing with menopause and changes in my body and was carrying 20 extra pounds.However, more importantly I felt better and Natalie was always there to support, educate and care. I can’t say enough about her! If you’re looking for someone to really care and help you change your health, maybe life she’s the one!
KRISTIN H
DOwn 25 Pounds
Natalie’s “back to basics” is the real deal! If you’re like me and didn’t grow up eating healthy, and struggle with where to start to get healthy and lose weight, then this program will benefit you tremendously. As a mom of 4, and being a picky eater losing weight was hard. Through B2B I found discipline with food as far as portion control and what to look for in ingredients on things to buy.