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    Superseed Life Plan

    F Yes You Can
    By Lindsey & Daniel Crouch

    My name is Daniel, I’ve been a certified personal trainer and life coach since 2005. I’m allergic to grain, yet ironically I ate enough of it to choke a donkey during my youth, which caused me severe anxiety & depression which doctors treated with pharmaceutical drugs which almost drove me over the edge. Upon graduating from college, I decided I would not live another day under the spell of pharmaceuticals, FYI in greek (pharmakeia) means ‘witchcraft and sorcery’. At 22 years old life wasn’t worth living. I had 2 choices: find health or die trying. I began my professional career as a personal trainer in 2005 when I read, “to truly learn, you must teach.”

    My name is Lindsey and I started as a grain free personal chef in 2009. My past wasn’t a fairy tale, but my future was what scared me the most. My mom died of cancer when I was only 3 and I grew up wondering if the same cancer that took my mom would eventually take me.

    We’ve both suffered, we’ve both prevailed, we've both put in our 10,000 hours and we can both personally and professionally attest, that if you want to launch your life to the next level, what you eat and how you take care of yourself is the fastest investment you can make to see extraordinary results. Oh, and did we mention that you’ll be able to eat your fair share of delicious Superseed Well pizza, smoothies, donuts, cookies and brownies while you are getting healthy?

    Let’s be honest, your health and how you feel impacts every single aspect of your life. It’s hard to focus on anything else if you don’t feel good. You literally feel like a prisoner in your own body. We know, we’ve both been there...

    However, if you wake up every day looking and feeling like a million- you feel confident, you feel accomplished, you feel powerful and you feel good when you look at yourself naked in the shower.

    The purpose of this book is for you to learn the 7 simple steps to precisely control the way you feel, operate and look. Take a moment and pretend that you look and feel the way you have always wanted. Hold that image in your mind, don’t let it go. We’re going to give you the tools to get there. Can you do it?! F yes you can!

    Free Will Before we start, it is critical to realize you are the master of your ship. You are player

    #1. The choice is yours. You can ask, seek and knock until you find the solution or you can continue on your current path, unsure of where it will lead you.

    Here is the cold hard truth, are you ready for this one? Whether you are a good person or not, sickness will overtake you unless you know the facts. The onus is on us to gather the information and do something about it. Jesus himself said, ‘My people fail for lack of knowledge’. I was a good person and I suffered for almost 15 years because I was inadvertently poisoning myself. We are responsible for the choices we make. Free will is a heavy responsibility. I’ve known lots of good people that died early and left a wake of misery and confusion behind.

    But here’s the good news it doesn’t have to be like that. There is a truth, and it will set you free. Freedom feels good. F that...freedom feels f’n amazing!

    How many good people get sick? How many truly wonderful people are slaves to a body that is slowly failing them. Diabetes, depression, heart disease, cancer all these dis-eases are literally killing good people - just because these good people don’t know how to create an ecosystem of wellness. No more trespassing disease allowed, no more unlocked front doors to your temple, no more “I didn’t know any better.”

    But you gotta have faith!

    The most important aspect of this book is that you believe that you can, and SHOULD have life to the full. What you believe you deserve, will determine what you receive.

    Even after original sin, God cursed the serpent and the ground, but he did not curse man. (Genesis 3:14) In fact, Jesus healed every. single. person. that asked him. Expect the same for yourself.

    Well Crouches, is there a precedent you can refer to? Yes, actually there is...Moses lived to be 120 years old with perfect health until the day he died. He didn’t need glasses and he literally climbed a mountain at 120 years old. Ever heard of Caleb? Look him up if you haven’t. Caleb was literally fighting and killing giants (the same giants as Goliath) at 84 years old. And how many times do you hear of the disciples being sick, going to the doctor, or having to take a day off?

    Who benefits when you are sick, living with dis-ease or perpetually fearful that you will one day succumb to some disease? Certainly not you, your family, your work associates...or anyone else that depends on you.

    We have been on both sides of the ignorance paradigm, and can tell you from experience that it feels amazing to wake up everyday looking and feeling your best. It may sound narcissistic, but let's be real here, when you look good, you feel confident and accomplished- ready and able to accomplish your goals and lead an epic life. Life is short- might as well get the most from it.

    Fountain-
    Drink one gallon of water every day. Non negotiable. This is the fastest way to see results. Most of us are walking around dehydrated, which causes headaches, lack of energy, false hunger sensations and even depression. By focusing on getting as close to 1 gallon of water per day as possible, you eliminate the risk of being dehydrated, and you also help move the fiber you are soon going to be getting through your gut like a sponge over a dirty dinner plate. When you are properly hydrated you feel full, have more energy, flush toxins through your system faster, look better and generally operate at a higher frequency. If you have trouble drinking water, feel free to add lemon or lime, which also have health benefits.

    Water is the unsung hero of health and wellness. Your body is 70% water by weight, the same percentage of water that covers the surface of the earth. And your brain is 85% water. Those are pretty large percentages- so can we agree right now that water is important?. If you aren't feeling your best at this moment, part of the problem might just be that you are de-hydrated. So drink up!

    Fasting-

    or Time restricted eating means that you give yourself a 8 hour window to eat all your food, and when the 8 hours are up, you let your digestive track rest, COMPLETELY. No snacking, or drinking anything but water and coffee or tea is allowed. Time restricted eating means that you restrict when you eat, but it doesn't mean restricting your overall calories, you can still consume a healthy amount of calories, you just consume them within an 8 hour window. It might sound intimidating, but in reality it just means waiting until 11am until you have your first bite of food and eating your last meal of the day at 7pm.

    8 hours is plenty of time to eat. Then when the 8 hours is up give the enzymes in your stomach a chance to rest the other 16 hours. When your digestive enzymes (think of them as employees) start working double shifts they become inefficient...how efficient would you be at the end of your second 8 hour shift?

    Eating also draws your precious life blood into a digestion capacity and away from delivering oxygen and nutrients to your muscles. Over 85% of your blood supply is directed to your stomach to assist in digestion. Remember when you were told not to swim within an hour of eating? That's because all the blood is still in your stomach assisting in digestion, and not in your arms and legs assisting in swimming. Friend- liberate yourself from the common, mundane task of digesting food all damn day. Your soul is in your life blood, your soul is meant for more than than just receiving and digesting food!

    We also recommend choosing one day per week and trying to hit a 24 hour fast. This will supercharge your system to release growth hormone - which we will talk about later. We say try, because fasts are effective even if they are partial, if you can only make it 12 hours or 16 hours- that’s progress! I’ve (Daniel) been fasting every Monday for 20 years. I have learned that fasting is a habit that you will get better at, just make up your mind to give it your best and believe that each week you will become more and more comfortable and be able to go longer each time until 24 hours is a breeze. Don’t judge or condemn yourself if you don’t hit a home run immediately. Baby steps.

    Eating around exercise. This might shock you or go against what you thought needed for a pre workout fuel up or post workout restore, but we encourage you to avoid eating at least 1 hour before and after any fitness activity. Remember the blood supply dilemma? Eating draws your precious life blood into a digestion capacity and away from delivering oxygen and nutrients to your muscles. Where are you directing your resources? Don’t you want all hands on deck when you are about to exercise!?

    Fiber- Fiber scrubs your gut clean AND feeds your gut flora. Statistics show that the average American eats only 11g of fiber per day. Statistics also show 70% of us are considered fat. If you want to continue to be average stick to 11g of fiber, but we believe if you are reading this book that you are not average. Your new goal is to make it a priority to eat 40g of fiber every day.

    Think about it like this: fiber acts like a snow plow in Buffalo NY after a 3 day snow storm on the highway of your digestive track- fiber clears things out and gets things flowing again. You NEED fiber to move things along and to get waste out of your system. How much lighter and cleaner do you feel after you’ve gone to the bathroom? Whatever is in the toilet when you flush is no

    longer in your digestive track. The more you poop the better you feel, so let’s eat fiber at every meal.

    If you have extra shit sitting in your digestive track coating your stomach lining, your digestive track is unable to absorb the nutrition from the food you are eating. It’s the equivalent of ordering at a drive through window and having so much mud covering your car window that you can’t even roll your window down to accept your food.

    Fiber is like a little sponge that scrubs the surface area of your digestive track so that there is no longer a barrier coating your soft tissue thereby allowing the nutrient-rich, healthy food loaded with essential fat, fiber and protein to cross the membrane and be received into your blood stream.

    Fiber also feeds the “employees” of your gut (the gut flora which are called probioitics) - the food that they need to do the work of digesting the food you eat. Do you think it’s a good idea to pay your employees? Of course it is. These employees, the gut flora, are paid in fiber, so don’t underpay them any longer. If you aren’t happy with your metabolism, stop being cheap and starving your internal employees. Feed them!

    Fat-

    Replace carbs with fat as your primary energy source. Carbohydrates are basically just chains of sugar- most likely in the form of a grass like wheat, rice, grain, oats, etc. Fat, however, is over 2x more powerful and efficient than carbs- fat has 9 calories per gram and carbs only have 4 calories per gram.) Would you like to receive a check for $40K or $90K?

    You might be asking, “Why are grains (grasses) not good for you?” Well, you are not a cow, a cow has a 4 chambered stomach to digest grass, and you only have 1 chambered stomach. Genesis 1:29 tells us we have "all seed bearing plants as food.” "Plants" not grass. Just because grasses (wheat, rice, grain, oats, etc.) are a part of our culture and expected to be a part of your meal, doesn't mean that it's working. Is it working for you? If not, let's try something different.

    Grains are full of carbohydrates and generally low in essential fat, fiber and protein. Do you know what your body NEEDS to survive? Essential Fat, fiber and protein. Do you know what your body DOESN’T need to survive? Carbohydrates.

    If you are trying to lose weight, simply restrict your net carbs to 60g per day or less. (“Net carbs” is simply total carbs minus fiber.) 60g net carbs isn’t enough to power your body, so your body is forced to look elsewhere for energy. When carbs are not in sufficient supply, your body begins to burn fat for energy. Does automatic and perpetual fat burning sound good to anyone else?

    Think about it like this...carbs are your “checking account” and fat is your “savings account”. What happens when your checking account falls below a predetermined amount? ‘Overdraft protection’ kicks in and pulls resources from your “savings account”. Therefore, if you want to burn fat, you don't want too much quick energy available (checking account), you want your body to have to dip down into its saved energy (savings account) or fat stores.

    How fast will your body’s overdraft protection kick in if you only have $60 in your checking account?? PDQ...And that is how you burn fat.

    If you aren’t trying to lose weight (ie you don’t have a “savings account” around your mid section) and you just want to ingest the healthiest food to feed the “good” and starve the “bad”, don’t worry, your body will have plenty of good fat from the Superseed Well products you are eating- our organic Superseeds are full of essential fat.

    Fungus

    “Fungi exists to relentlessly weaken and to break down, to end one life that another may take it’s place. From womb until tomb, our immune systems and the natural, anti fungal nutrients in our diets are the only things stopping them from achieving their objective, and the only things separating us from the soil we stand on.” - Doug Kaufmann

    As you can read above from the world’s #1 expert on fungus, fungus is the grim reaper, it’s the death portion of the life cycle. Fungi’s job is to grow itself at our expense. Our food- what we choose to ingest every time we get hungry- is a choice to feed fungus or to fight fungus.

    Yeast is a fungus and a fungus is a fungus. So avoid all fungus like mushrooms, yeast AS WELL AS anything that feeds fungal growth like grasses (wheat, rice, grain, oats, etc.) Would you willingly eat fungus? Of course not- so stop willingly eating fungus.

    Your stomach is a nice, warm, utopia meant to create an ecosystem to support your wellness. Why in hell would you open the door and knowingly allow a fungus in? And not only let it in, give it the channel changer, order it’s favorite foods and give it a food rub? Kick fungus to the curb and do it right now.

    It is noteworthy to consider that 25 times in the old testament God says to eliminate yeast (fungus). Why else would God tell us 25 times to beware?

    “Eat nothing made with yeast.”(Exodus 12:20)

    Yeast cells contain a nucleus, making them eukaryotic organisms, just like humans, and when yeast gets inside your body and takes the big bedroom for itself you can bet your ass that it will begin ordering room service... and do you know who will be stepping and fetching for this squatter? You!

    It isn't that God didn't want us to have fluffy bread, it's because yeast (fungus) will do anything to perpetuate itself once it tricks you into ingesting it. Do you remember the 7th grade definition of cancer? Cancer is simply uncontrolled cell growth. Fungus will rob, steal and destroy anything in it’s path in order to grow, increase, and take space. According to world renowned Mycologist Doug Kaufmann, “cancer is nothing more than fungal overgrowth.”

    Fungus has a purpose, to overwhelm and break down tissue in order to release elements like hydrogen and oxygen back into circulation. Think of a dead animal on the side of the road. Vultures- although ugly and sometimes scary, are important in the life/ death cycle-otherwise we would have dead animals all over the place. But you certainly don’t want a fungus inside of you!

    "The tongue has the power of life and death, and those who love it will eat its fruit." Yes what we say about ourselves matters, but what we eat/consume also determines life or death.

    No Fungus for you!

    Floss- every single day. I am willing to bet you clean your utensils after you eat a meal. What

    about your teeth and gum line? Flossing gets all the hidden food that brushing can't quite reach. If you are just brushing and not flossing you are leaving behind a substantial amount of the food that you've eaten, which then become food for fungus and bacteria to thrive on. Yes, you are leaving an ‘all you can eat buffet’ for disease. Not worth it, disease is a bad tipper.

    Your gum line is an easy border for the little terrorists to cross and enter into your blood stream. Your gums are the front door to your property. You have to protect them and keep dangerous trespassers from sneaking in. Did you know that the condition of your teeth and gums are directly related to your risk of heart disease and other disease? Do you see the correlation now?

    Fitness- Fitness is simply your ability to move efficiently. Think of your personal fitness level as nothing more than the capacity at which you can provide for yourself and your loved ones if there was a national power outage. Could you take care of yourself or your loved ones??

    1,000 years ago we were farmers, or ranchers or had to walk to a well and carry 20 pounds of water back to our home. 1,000 years ago we had to spend hours in a field harvesting vegetables or walking through the woods hunting animals. 1,000 years ago we had to be fit in order to survive. Nowadays there are scooters on every corner and everything can be delivered straight to our door. We can literally live a life where we don't need to take a step or lift a finger if we so choose.

    But don’t let fitness be a scary word any longer. After 12 years as a professional trainer, I believe there are only 8 basic forms of movement (or biomechanics): Crawling, walking, holding or stabilizing/ lifting things, running, climbing, swimming, throwing (spear or rock) & self defense. All you have to do is simply practice a variety of the above forms of movement and you will be fit.

    Final note

    Here is the question we leave you with. If you were to fast forward to the end of your life and you were given the opportunity to be strong like Moses or Caleb, OR spend all the money you worked so hard earning over the course of your life, in order to pay to live in a nursing home where strangers in blue scrubs rolled you over to wipe your bottom and spoon feed you lukewarm mush- what outcome would you choose??

    We watched all of our amazing, beautiful, wonderful grandmothers slowly deteriorate as slaves to bodies, and minds, that had long ago abandoned them. They deserved better.

    If the physical/mental/emotional ramifications weren’t enough, hundreds of thousands of dollars were transferred from their grand children’s education funds in order to fund the most terrible decades of their lives. Sickness and disease robbed our family of the wealth our grandparents wished they could have passed onto their progeny. Will we make the same mistakes?

    It is estimated that the GDP (gross domestic product) of the US will not be enough to cover sickness costs by 2050. That means in 30 years, unless we make a dramatic change, the most prosperous civilization the world has ever known will go bankrupt because we spend more on being sick than we earn.

    But there is hope and good news. You now have the tools to initiate a life transformation. You have the basic understanding of how to create the healthiest version of yourself possible.

    See below for our Meal Plan (Vegan and Traditional versions) so you will know exactly what to eat and what to avoid.

    Superseed

    Size

    Net Carbs

    Fiber

    Protein

    Brownies

    1 brownies

    6g

    2g

    2g

    Chocolate Chip Cookies

    1 cookies

    4g

    3g

    2g

    Snickerdoodle Cookies

    1 Cookie

    4g

    3g

    2g

    Blueberry Donut

    1 Donut

    14g

    5g

    4g

    Chocolate Chip Donut

    1 Donut

    15g

    6g

    5g

    Maple Donuts

    1 Donut

    12g

    6g

    5g

    Chocolate Glaze Donut

    1 Donut

    14g

    7g

    5g

    Pizza Crusts

    2 slices

    3g

    8g

    7g

    Green Smoothie

    2 Tablespoons

    2g

    6g

    7g

    Protein

    Size

    Net Carbs

    Fiber

    Protein

    Cage-Free, Free-Range Eggs

    1

    0

    0

    6

    Sliced Turkey Breast

    4 oz

    0

    0

    16

    Tuna Fish

    4 oz

    0

    0

    28

    Salmon

    4 oz

    0

    0

    24

    Rotisserie Chicken

    4 oz

    0

    0

    28

    Chicken Breasts

    4 oz

    0

    0

    28

    Ground Turkey

    4 oz

    0

    0

    14

    Buffalo/Bison

    4 oz

    0

    0

    30

    Ground Beef

    4 oz

    0

    0

    28

    Protein

    Size

    Net Carbs

    Fiber

    Protein

    Steak

    4 oz

    0

    0

    30

    Venison

    4 oz

    0

    0

    32

    Bacon

    4 slices

    0

    0

    16

    Nuts

    Size

    Net Carbs

    Fiber

    Protein

    Walnuts

    14 halves

    2

    2

    4

    Almonds

    23 almonds

    2.5

    3.5

    6

    Pecans

    19 halves

    1.3

    2.5

    2.6

    Vegetable

    Size

    Net Carbs

    Fiber

    Protein

    Avocados

    1/2 avocado

    2

    6.5

    2

    Kale

    1 cup chopped

    6

    1

    2

    Arugula

    1 cup chopped

    0.5

    0.5

    0.5

    Asparagus

    10 Spears

    3

    3

    4

    Spinach

    1 cup

    0.5

    1

    1

    Bell Peppers

    1 cup

    12

    2

    3

    Brussels Sprouts

    1 cup

    4.5

    3.3

    3

    Broccoli

    1 cup chopped

    3.5

    2.5

    2.5

    Cauliflower

    1 cup chopped

    3

    2

    2

    Cabbage

    1 cup chopped

    2

    2

    1

    Carrots

    1 cup grated

    8

    3

    1

    Celery

    1 stalk

    0.6

    0.6

    0.3

    Cucumbers

    1 cup sliced

    1.5

    0.6

    0.6

    Grilled onions

    1/2 Cup

    9

    1.5

    1

    Grilled Peppers

    1/2 Cup

    3

    1.5

    1

    Fruit

    Size

    Net Carbs

    Fiber

    Watermelon

    1/2 cup Diced

    5.5

    0.5

    Strawberries

    1/2 cup sliced

    5

    1.75

    Blackberries

    1/2 cup

    3

    4

    Blueberries

    1/2 cup

    9

    2

    Green Apples

    1/2 cup sliced

    6

    1.2

    Cantaloupe

    1/2 cup Diced

    6

    1.5

    Dressings and Toppings

    Size

    Net Carbs

    Fiber

    Protein

    “Chosen Foods” Avocado Oil Mayo

    2 tbsp

    0g

    0g

    0g

    Yellow Mustard

    1 tbsp

    0g

    0g

    0g

    Briannas Ranch Dressing

    2 tbsp

    2g

    0g

    1g

    Tessermae's Organic Creamy Ranch

    2 tbsp

    0g

    0g

    0g

    Butter

    1 tbsp

    0

    0

    0

    Salsa

    2 tbsp

    2

    0

    0

    Fage Greek Yogurt 2%

    1 Cup

    9g

    0g

    23g

    Guacamole

    1/2 cup

    1g

    5g

    1.5g

    Alcohol

    No alcohol. Alcohol is primarily sugar, also many times made from wheat and yeast. For this 14 day cleanse, we will be abstaining from all alcoholic beverages for maximum results.

    Here’s the problem with all alcoholic beverages, and the reason I recommend refraining from alcohol consumption on the diet. Alcohol, whenever taken in, is the first fuel to burn. While that’s going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen (starch), you immediately go back into ketosis after the alcohol is used up.

    If you must drink alcohol, wine is an acceptable addition to levels beyond the Induction diet. If wine does not suit your taste, straight liquor such as scotch, rye, vodka, and gin would be appropriate, as long as the mixer is sugarless; this means no juice, tonic water; or non-diet soda. Seltzer water is appropriate.

    Alcohol

    Size

    Net Carbs

    Red Wine

    5 oz

    5g

    White Wine

    5 oz

    5g

    Vodka

    2 oz

    0g

    Scotch

    2 oz

    0g

    Rum

    2 oz

    0g

    Whiskey

    2 oz

    0g

    Common weight-loss saboteurs. Avoid at all cost!

    All Cereals
    Anything with MSG (read the labels)
    Most Items sold in a wrapper (heavily processed foods)
    Anything with High Fructose Corn Syrup
    Artificial Sweeteners (many times worse than sugar - Stevia is okay)
    Bananas
    BBQ Sauce
    Beans (very starchy)
    Beer
    Breakfast Bars
    Candy Bars
    Chips (Doritos, fritos, even veggie sticks and corn chips)
    Corn (very high in sugar)
    Dates
    Fruit (other than what’s listed above, most other fruits have higher sugar levels) Gatorade
    Grains (all grains, even gluten-free that’s made with wheat flour)
    Grapes
    Ketchup
    Oatmeal
    Pasta

    Peanut Butter (use almond butter instead) Potatoes & Sweet Potatoes
    Protein Bars (highly processed)
    Quinoa

    Raisins
    Rice (Brown and White as well as Rice Flour)
    Sodas (Diet Sodas, too)
    Sports Drinks (Gatorade, Etc)
    Snack Bars
    Starches (Potato Starch, Tapioca Starch, Cassava Flour, etc) Sugary Salad Dressings
    Tortilla Chips
    Traditional Breads

    IT’S WORTH IT

    “Wheat increases blood sugar more than table sugar.”

    “Those whose diets were highest in healthy fats were 42% less likely to experience cognitive impairment.”

    “Grains and carbs set fire to the brain through surges in blood sugar.” -Grain-Brain

    Copyright 2019 by Daniel Crouch All Rights Reserved
    Please Do Not Copy. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying and recording, or by any information storage or retrieval system, except as expressly permitted by Daniel Crouch. The Copyright law of the United States (Title 17 U.S. Code) governs the making of reproductions of copyrighted works.