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We are excited to announce the arrival of the 9th Edition of the SHAPE Program Guidebook! It has everything you loved about the 8th Edition, but with some fantastic changes that make the SHAPE Program even better because we’re adding more foods to the SHAPE-approved list!
Before we get into these changes, please note, if you have the 8th Edition of the Program Guidebook, you do not need to purchase a new copy. Simply click here to download an insert you can place into your 8th Edition on pages 16-17 which will include all of the changes made to the Nutrition Protocol. (If you have a 7th Edition or earlier, we highly recommend purchasing a new Program Guidebook through your SHAPE practitioner.)
Vegetables:
Proteins:
Fruits: Quantities listed equal one serving. All fruits much be fresh or frozen, not dried or canned.
Other:
Taking the SHAPE Drops:
While chayote and daikon radish are not particularly popular in American cuisine, they are both delicious low-starch vegetables you can add to your Phase I grocery list.
Chayote (pronounced chah-YO-tay) is part of the gourd family, along with cucumbers, squash and melons. It is rich in fiber, vitamin C, folate, manganese and antioxidants. Chayote can be eaten raw in a salad, slaw or salsa; cooked as in a stir-fry, soup or stew; or it can be baked or roasted.
Try chayote in this recipe: Roasted Chayote
Daikon radish (pronounced di-kon) is a bit spicier than the standard red radish and is shaped more like a carrot. It is a great source of fiber, folate, magnesium, potassium and copper. Daikon radishes are popular in Asian cuisines, but can be delicious in soups, stir-fries, salads and more.
Try daikon radish in this recipe: Daikon Chips
Eggs
Previously, one egg was counted as 2 oz. of protein. One large egg is about 2 oz. by weight, but its nutritional profile is closer to 1 oz. of beef, chicken, turkey or shrimp, as noted in the chart below:
Counting one large egg as 1 oz. of protein will keep you on track with your weight loss goals, as well as keep you satiated between meals.
As a side note about eggs: Always eat the whole egg. While the whites contain most of the protein, the yolks contain vital nutrients such as lecithin, choline and B-vitamins, which are necessary for proper brain health and energy.
Salmon
Salmon was not previously approved for Phase I: Fast Track Cleanse due to its high fat content. The reason Phase I is low in fat is to give your body the best opportunity to use excess body fat as fuel. This is a unique feature of the SHAPE Program that differentiates it from other wellness programs. It is the SHAPE Drops that makes this mechanism possible for long-term, effective weight loss. Eating too much dietary fat can significantly slow down weight loss in the SHAPE Program.
The fats in certain types of fish (particularly salmon), however, are not digested in the same way as other fats, such as those in butter or olive oil. Fish contain super unsaturated fatty acids called omega 3s which are necessary for controlling inflammation, balancing cholesterol and triglycerides and brain health.
If weight loss is one of your goals with the SHAPE Program, we recommend waiting to add salmon to your program until week 3 of Phase I: Fast Track Cleanse. Following this recommendation has been shown to be most effective.
To learn more about dietary fats, click here.
Tempeh
Tempeh is a fermented soybean and rice mixture. It has a slightly nutty flavor and can be used as a substitute for ground beef or chicken in various recipes.
Previously, we only had one plant-based approved protein option: tofu. Tofu is made from soybeans, as well, but because it is not fermented, it can be difficult to digest, cause inflammatory responses or affect hormone balance. Also, many people prefer the flavor and texture of tempeh over tofu.
The nutritional profile of tempeh is also quite a bit different from tofu, as seen in the chart below:
Because of tempeh’s higher caloric, fat and carbohydrate content, we recommend including no more than 4 oz. daily in Phase I: Fast Track or Basic Cleanses.
For individuals who do not consume any animal products, talk with your SHAPE practitioner about also adding a high-quality pea protein powder. Pea protein powder is not included in the approved list but can be added with success for vegans.
To learn more about dietary protein, click here.
One of the complaints we’ve received over the years is that the list of approved fruits is too small. We recommend varying your foods daily, but that can be difficult to do when there are only a handful of fruits to choose from. Also, these fruits can become quite expensive when not in season or when choosing organic.
Hopefully, by expanding your options for approved fruits in Phase I: Fast Track Cleanse, you’ll be able to include a wider variety of nutrients in your meals and snacks, while also being able to stick to a budget and enjoy your SHAPE Program journey even more.
The fruits were chosen based on their glycemic index scores. Glycemic index is a measure of how foods affect blood sugar levels. A low glycemic index means that the food increases blood sugar more slowly, which is preferred for people who have blood sugar issues like hypoglycemia, insulin resistance or diabetes. Eating low-glycemic foods can also help with weight loss. All of the fruits approved for Phase I: Fast Track Cleanse have an average glycemic index below 55, which is considered low.
Monk fruit came on our radar when we learned of its use in SHAPE-approved Simple Girl salad dressings, marinades and sauces. So, we decided to do a little research.
Monk fruit, also known as lo han guo, is a relatively new sweetener similar to stevia, but without the common stevia aftertaste. It has an extremely low glycemic index, so it has little to no effect on blood sugar levels.
Just as we recommend with stevia, read product labels extremely carefully. Most monk fruit products are mostly erythritol with a little monk fruit added. Also, a little goes a long way, so use monk fruit sparingly to sweeten tea, coffee or yogurt.
Here are a few monk fruit sweetener brands we recommend: KAL (powder only; liquid version contains glycerin), NOW Foods (powder or liquid) and Smart Monk (only available in powder).
For more information on SHAPE-approved healthy sweeteners, click here.
Oat milk has a similar nutrient profile as cow’s milk. While the portion size is still only one tablespoon per day, you may prefer the taste of oat milk to the other approved options in coffee or tea.
Upon observation, we have found that not eating or drinking within 5 minutes of taking the SHAPE Drops is equally as effective as the previously recommend 15 minutes.
Because the SHAPE Drops are in a base of organic cane alcohol, holding them under the tongue can cause a tingling or burning sensation. This is uncomfortable for many, and we have found that holding the SHAPE Drops for 30 seconds is just as effective as 1 minute.
SHAPE ReClaimed is constantly learning, growing and evolving. As we work with more people and review new research in health and nutrition, we will continue to make changes that make the SHAPE Program more effective so we can continue to change more lives.
