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Jumpstart Your Health with Shred 10: You Really Can Do Anything for 10 Days

Published February 28, 2018
Tags:  Nutrition Q&A

Who wants to eat healthily? Who wants to make healthy food decisions? We do. We do. Sometimes, we need a little help though. Sometimes, we need someone to guide us in order to consciously make those healthy choices ourselves. And you know what, that's okay. We weren't meant to do this alone. There's still no “I” in team.

BackerNation, we're back with Tracey Chapman of the Healthy Living Revolution (HLR). We've spoken to this wellness expert about her personal pain journey and how HLR gave her the motivation to change the path of her story. And our story wouldn't be complete without guidance from Chapman on how we can jumpstart our health just like she did and continues to do.

Here, we will be discussing HLR's Shred 10 program and how it may be able to benefit someone with chronic back pain. Are you ready? This is her story.

Q: Hi Tracey. Getting right to it, what exactly is the Shred 10 program?
A: The Shred10 program is a fun, effective, and do-able jumpstart to better health. For 10 days you will shred the food and habits that are not serving you and will focus on clean living and flooding your body with whole food nutrition. The 10-day jumpstart is the beginning of a 4-month period of education and healthy changes that will revolutionize your health for years to come. We like to say, “You can do anything for 10 days.”

Q: How does the program work?
A: The goal of Shred10 is to cleanse your body so the more vegetables you eat, the better your results will be. You want to start by substituting some of your go-to recipes with new plant-based ones. And hopefully, you will enjoy them so much that you will want to incorporate them into your long-term lifestyle and become a shredder for life. Because, dieting is not a quick fix, it's a lifestyle. 

Q: What can our readers at home (yeah you!) do to make better choices each day?
A: It's all about balance and portion control. Don’t let anyone tell you that food is your enemy. Food should be something you look forward to —we need it to live, after all. One of fundamental scientific food teachings that intrigues me most is that we shouldn’t restrict our eating. For example, if you tell a teenage girl to not date that bad boy, chances are you're driving her into his arms that much more. The same can be said for food. The second we consciously deny ourselves a food group, the more we’re likely going to crave it. I love pizza. I'm not going to stop eating pizza —instead, I'll change the way I eat it. Who says pizza must have bread. There are countless recipes for cauliflower or flatbread pizza that you can make with wholesome ingredients organically. I’m also not completely gluten and dairy free but I am working to decrease it because they are typically inflammatory foods. It's all about smart choices, which is why the Shred 10 program can be helpful to keep you on track.

One thing that is really hard for me is not eating at night. For some reason, when 9 p.m. strikes the clock, all of my good work food wise for the day, seems to go out the window in my mind. I start craving everything —thinking, I can't go to bed without eating. We’re supposed to give our gut a 12-hour break with three of those hours being before bedtime. I used to snack all the way up until bed. You actually think better and you feel better if you don't. Now, you don't want to go to bed famished, so try to pick healthy lighter options such as fortified cereal, almonds, kiwi, or peanut butter (on whole grain bread)

Q: You mentioned such a valuable concept —portion control. Expanding further, how does portion control affect our ability to stay healthy?
A: If you look at America, we’re overweight. When we don’t eat the foods that our bodies were designed to process, we can be full calorie-wise but our brain sensors aren’t satisfied because they don’t recognize these unnatural chemicals. So, our brain tells us we’re still hungry so we keep eating.

Portion sizes have tripled over the years. I like a good root beer every now and then but pop-wise, I remember ordering a small, as I retrieved it from the cashier, I say out loud, “Is this a small?” It was legit enormous. I couldn't believe it. We are the supersize, big gulp society, which exacerbates the fact that we are overweight, generally speaking. More than 2 in 3 adults are considered to be overweight or obese in the U.S.

Shred 10 Healthy Eating Guide.Q: Healthy Living has a cookbook— can you share a meal for someone with back pain to make who is looking to decrease inflammation?
A: Absolutely. This resource is actually free for anyone with an email address. Here you will find our recipe ebook and another cooking guide —both jam-packed with awesome recipes. One of my favorites is an easy three-bean vegetarian chili. All of the spices do wonders for your digestion. In addition, the ingredients have powerful anti-inflammatory and anti-carcinogenic properties. I love it after a double workout day. Plus, it tastes even better the next day.

If you are new to plant-based eating, you will find a lot of helpful tips on how to plan, prepare, and even how to mix and match options with some similar ingredients. Our goal was to keep it simple and give you lots of variety at the same time.

Homemade Three-Bean Vegetarian Chili Crockpot Recipe


  1. 1 medium onion
  2. 1 red pepper
  3. 1 yellow or orange pepper
  4. ½ cup chopped carrots
  5. 2 (15-oz) cans black beans
  6. 2 (15-oz) cans red kidney beans
  7. 2 (15-oz) cans pinto beans
  8. 2 (15-oz) cans tomato sauce
  9. 2 (15-oz) cans petite diced tomatoes
  10. 1 cup frozen corn
  11. 4 tsp chili powder
  12. 2 tsp cumin
  13. 1 tsp salt
  14. Optional: small jar deli-sliced jalapeño peppers (drained), sour cream, chives


  1. Chop onion, peppers, and carrots.
  2. Rinse and drain beans.
  3. Put all ingredients in crockpot and cook on low for 6-plus hours or on high for 4-plus hours.
  4. Add salt and pepper to taste. Add more chili powder, jalapeño peppers if you like heat, as well as the other optional ingredients. 

Shred 10 chili recipe.Photo Courtesy:

Q: Do you have any other noteworthy products our Backers may be able to benefit from?
A: Yes. Please feel free to review our website online to check out everything we have to offer. Something fun I always recommend to a “city slicker” who wants homegrown produce, is the “Tower Garden,” which is a way for you to grow your own produce in a convenient and small space.

Q: How can we as a society work towards breaking the statistics you mentioned? 
A: If you eat foods that your body recognize, it takes a lot less to be full. Then, you’ll really see that you can still lose weight with full-fat products. And I’m not saying to go out and eat every single fatty food out there —just be mindful and remember it’s portion control and picking the right foods, which again is where Juice Plus helps me because it cuts the thinking in half. I know what I’m getting and I know I’m fueling my body properly. For a while, it was all about low calories then no fat —diets trend in and fade out. But whole food will never change. It’s such a simple concept but a huge paradigm shift.

That’s why people participate in the Shred 10 program —it’s all about taking 10 days to switch the body over from these bad habits to establish better ones. You really can do anything in 10 days.

Updated: June 4, 2019

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