Objectives of the Reset
Building your best body and health from the inside out. Diets never work and are restrictive. This approach will help you make progressive changes that will not only improve your health, but with time, how your body looks. Nutrition has the BIGGEST impact over your health and fitness. Improving your nutrition will create dramatic changes to your fitness and health. Inversely poor nutrition can destroy your health and cause disease. Change your mindset, change your lifestyle, change your life. True health is not a quick fix. The LOOK WILL come along with it.
Week 1: Remove any foods that cause cravings and diminish the ability for you to feel optimal health. Including mood disturbances, digestive issues, inflammation, bloating, inducing cravings, sleep disturbances, and more. We will address the issues that: dairy, gluten, vegetable oils, alcohol, and refined carbohydrates create. The goal is to tap into how GREAT you can feel by eating the foods that nourish you and promote wellbeing. Once you FEEL how great you can feel with optimal vitality you should be motivated to make these lifestyle changes. In the long run perfection is not the goal, but empowerment. Do your best to stick to the guidelines for these weeks, but do not feel that they are mandates . Superior to eating healthy foods is having a healthy relationship with food. Keep in mind to balance the emotional mindset.
Week 1 In Detail
Focus on easily digested whole food and learn about why cutting (for this program and being mindful thereafter) refined sugar/processed foods, dairy, and grains/gluten, alcohol, and vegetable oils will improve your health, mood, and nutrition. Food is life and what carries out every process in your body. Lack of nutrition (dead processed nutrient deficient foods) will over time lead you to bad health and disease. This creeps up on us: bloating, extra weight, bad mood/irritability, etc.
The Damaging List (avoid/limit these foods)
Refined Sugar/Processed Carbs: Foods containing simple sugars and are convenient. They enter the blood stream as sugar and cause blood sugar disturbances leading to cravings. Typically anything in a package. Granola bars, crackers, muffins, breads, packaged/boxed foods of any sort, lunch meat, applesauce, cakes, soda, cereals, deli food, white/wheat flour, ice cream, fast food, fat free/low fat/diet foods, etc. READ LABELS. Processed foods have been shown to lead to depression/mood issues because of the impact on blood sugar and gut health. Processed foods lead to inflammation which is your bodies response to stress. Inflammation then leads to immune system suppression and disease.
Dairy: To shelf dairy, it must be heated at high temps/pasteurized. When pasteurized the enzyme that breaks down the dairy is destroyed. This causes digestive distress in most people. If you choose to eat dairy find raw dairy from a local farm. This includes milk, cheese, yogurt, sour cream, cottage cheese. BUTTER has trace amounts of lactose and is fermented (good as adds enzymes that help digestion) and not pasteurized. It is a healthier option. Grass-fed butter is best. Your energy should improve and bloating should diminish after a few weeks of removing dairy.
Grains/Gluten: Found in flours. Highly Inflammatory/irritating to digestive tract. If you eat processed foods on top of this bacteria will be produced and gastric issues will prevail. Most people are sensitive if not intolerant. When the gut is inflamed health issues follow. Its takes about 4-6 weeks to completely get gluten out of system and feel physical changes. You will feel more energetic, less physical pain, less pms, better mood, and improved digestion after a few months.
Alcohol: Alcohol of any type is empty of nutrition. Dehydrates the body and alters the mood. When we drink, our sleep can be disrupted, and we do not produce the hunger stabilizing hormones that are needed to reduce cravings and induce a healthy balanced appetite. Alcohol impacts judgement calls with nutrition. Alcohol decreases digestion and absorption of nutrients.
Vegetable Oils: Processed, rancid, toxic, deodorized and dyed. They cause weight gain and heart disease. Present in all processed foods. Causes major inflammation. Created from leftovers of processed GMO (genetically modified organism) crops. Peanut oil, vegetable 0il, safflower oil, and canola oil.
The Nourishing List
Complex Carbohydrates: Any potato type and root vegetable. Acorn and butternut squash (any squash) One ingredient: itself. Rice/Oatmeal are also included as are minimally processed. Choose organic when you can. Non-GMO corn is a good option too.
Simple Carbohydrates: Fruit and Vegetables (corn, peas, some squashes, and potatoes fall in complex carb category) Choose organic if you can. Avoid health harming pesticides and herbicides. A variety of fruits and vegetables will offer you a variety of micronutrients. Micronutrients are vitamins and minerals. Fruits and vegetables also offer fiber, water, antioxidants (fight the aging of cells), and enzymes that help digestion.
Protein: Turkey, beef, chicken, duck, fish, bison. Go organic and hormone free when you can. Free range animals offer health benefits, factory farmed animals are fed grains that are loaded with chemicals and antibiotics. This will get in YOUR system. Choose wild caught fish/seafood when you can. Eggs: free range. To save money when buying organic buy in bulk and freeze. The diet of the animal will impact your health.
Healing Fats: Avocado and avocado oil, grass-fed butter, animal fats (from grass-fed animals), olive oils, ghee, hemp oil, grapeseed oil, coconut and coconut oil. Nuts and nut butters are good but choose organic and be aware that they can cause digestive issues. Cook with avocado oil, grass-fed butter, and coconut oils as they can withstand high temps. Olive oil should only be used on salads and not heated.
DIRECTIONS FOR WEEK 1
- Day 1 – 7 focus on only fibrous (preferably organic) fruits, vegetables, healing fats, and easy to digest proteins such as: Plant based protein powder, collagen, eggs, fish, and chicken breast only if you need variety. Choose from any of the fats listed above. Plus limitless vegetables and moderate fruit. We will incrementally add back in additional protein sources and complex carbohydrates thereafter. If you prefer to do all smoothies/blended soups for a few days (3) you may. Smoothies and blended foods help your body to perform deep healing as you are not digesting. Your body spends energy on healing. That is an option only and not mandatory.
- We want to balance our emotional wellbeing with physical, so this program is not about perfection. Week 1 is when your willpower IS STRONG. You can use me and the group for accountability and motivation. You signed up for this program because you have desire to improve your wellness, keep your “why” in mind. If you need to move slowly through these objectives that is ok. The process may be different for each of you. No judgement and practice grace.
- Stay in tune with what you are feeling. Reduce workouts if YOU need to during this first week. Keep in touch with me if you have any questions, issues, or concerns.
Non-Negotiable Lifestyle Habits that when consistently implemented create huge changes. Focus on adding in these habits this week, and thereafter. I will be introducing more habits to add to these each week.
- You may choose to eat your first meal (breakfast) when you wake or wait until you are hungry/ready. The timing is really not important to progress, what is important is that you do what feels best to you. That way you are creating an eating lifestyle that is natural to you.
- When you do decide to eat your first meal make sure that you always include an abundant source of protein. Ideally 25-30 grams. This serves to stabilize your blood sugar and set it on the right path for the day. Stable blood sugar is a key to optimal health, satiety, and energy. Examples of 25-30g of protein: 3 whole organic eggs and 1-2 chicken sausages, 4 eggs (eat the yolk! all the vitamins and minerals), a full serving of plant based protein powder, Siggi’s dairy free yogurt with 1-2 scoops of collagen protein, 1 cup of Ripple Milk with a serving of collagen, 3-4 oz. of chicken or fish.
- Eat to satisfaction and not fullness. The myth of mini meals being best has been disproven. Eat an abundant meal and wait until you are hungry to eat another abundant meal with 25-30g of protein (plus whatever other whole food you desire) Try to not snack between meals as this throws off blood sugar. Continue this pattern and try to stop eating by 3-4 hours or so before bed if you can (most days) this will help sleep, digestion, and normal bodily cycles. If you naturally are inclined to eat smaller more frequent meals that is ok. Be sure to have a hearty source of protein in each one and do not snack further in between.
- Water up! Increase your intake to 1/2 your body weight in ounces + 16 ounces if you workout that day.
List of fruits and vegetables to help you be creative.
- Alfalfa Sprouts
- Apple
- Apricot
- Artichoke
- Asian Pear
- Asparagus
- Atemoya
- Avocado
- Bamboo Shoots
- Banana
- Bean Sprouts
- Beans
- Beets
- Belgian Endive
- Bell Peppers
- Bitter Melon
- Blackberries
- Blueberries
- Bok Choy
- Boniato
- Boysenberries
- Broccoflower
- Broccoli
- Brussels Sprouts
- Cabbage
- Cactus Pear
- Cantaloupe
- Carambola
- Carrots
- Casaba Melon
- Cauliflower
- Celery
- Chayote
- Cherimoya
- Cherries
- Coconuts
- Collard Greens
- Corn
- Cranberries
- Cucumber
- Dates
- Dried Plums
- Eggplant
- Endive
- Escarole
- Feijoa
- Fennel
- Figs
- Garlic
- Gooseberries
- Grapefruit
- Grapes
- Green Beans
- Green Onions
- Greens
- Guava
- Hominy
- Honeydew Melon
- Horned Melon
- Iceberg Lettuce
- Jerusalem Artichoke
- Jicama
- Kale
- Kiwifruit
- Kohlrabi
- Kumquat
- Leeks
- Lemons
- Lettuce
- Lima Beans
- Limes
- Longan
- Loquat
- Lychee
- Madarins
- Malanga
- Mandarin Oranges
- Mangos
- Mulberries
- Mushrooms
- Napa
- Nectarines
- Okra
- Onion
- Oranges
- Papayas
- Parsnip
- Passion Fruit
- Peaches
- Pears
- Peas
- Peppers
- Persimmons
- Pineapple
- Plantains
- Plums
- Pomegranate
- Prickly Pear
- Prunes
- Pummelo
- Pumpkin
- Quince
- Radicchio
- Radishes
- Raisins
- Raspberries
- Red Cabbage
- Rhubarb
- Romaine Lettuce
- Rutabaga
- Shallots
- Snow Peas
- Spinach
- Sprouts
- Squash
- Strawberries
- String Beans
- Tangelo
- Tangerines
- Tomatillo
- Tomato
- Turnip
- Ugli Fruit
- Water Chestnuts
- Watercress
- Watermelon
- Waxed Beans
- Yellow Squash
- Yuca/Cassava
- Zucchini Squash
Fats and Oils
- Avocado and Avocado Oil
- Seeds: flaxseeds, chia seeds, tahini (moderation)
- Raw Nuts and Nut Butters (moderation)
- Cocoa Nibs
- Coconut and coconut cream
- Macadamia oil
- Olive oil
- Sesame Oil
- Butter and Ghee
Proteins
Days 1-7
- Organic Eggs
- Grass Fed Collagen
- Haddock, Wild Salmon, Sardines, Tuna
- Collagen / Plant Based Protein
- Chicken breast (if needed)
Beverages
- Water
- Seltzer
- Unsweetened Almond, Oat, Cashew, Hazelnut, Hemp, Coconut Milks
- Coconut Water
- Kombucha
- Coffee
- Tea
- Unsweetened Ripple Milk
Smoothie Ideas – Ideas Only/be creative
- 1.5 C UNSWEETENED Chocolate Almond Milk or Ripple Milk (water if needed), 1/2 frozen banana, 1⁄2 c frozen blueberries, 1-2 T of peanut or cashew or almond butter, 1-2 scoops collagen powder or hemp/plant based protein.
- Unsweetened Ripple or Almond Milk, 1 cup frozen cherries, ½ cup of strawberries, 2-3 T chia or hemp seeds + protein powder.
- 1.5 -2 Unsweetened Vanilla Almond Milk, 1⁄2 ripe avocado, 3/4 c frozen pineapple, 2c baby spinach, 2 scoops collagen
- 1 cup of unsweetened coconut milk, 1 mango skinned and chunked, cup of strawberries, protein source.
- 1 frozen banana, 2 TBSP Teddy PB, 2 pitted soaked dates, 1 Tbsp. raw cocoa powder, 1-2 cups unsweetened
- 1-2c mixed berries, 1-2 c almond/Unsweetened Ripple Milk, protein source.
