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Week 2 – 3 Week Reset

Lifestyle Program

Week 2 - 3 Week Reset

Nutritional Objectives Week 2 

  1. Continue to comprise the bulk of your meals of whole, nutrient dense, unprocessed food. 
  2. Have a general idea of your meals and snacks for the day. Make sure you are prepared and have enough healthy food on hand.
  3. Increase your repetiore of proteins and consider adding in complex carbohydrates.

Reasons you may want to consider adding complex carbohydrates 

  • your energy is lacking
  • you are an endurance athlete
  • you are craving a lot of sweets
  • you are consumed by the thought of having some
  • you are hungry all the time

Reasons you may want to consider sticking with the protein, fat, fruits, and vegetables

  • you feel an improvement health wise from prior to starting this program 
  • you could benefit from a continued “flush out” /  “reset”
  • you have no cravings
  • you have clear thoughts, good energy, and feel good about how you are eating right now

 

Remember: you do not have to be all or nothing. If you feel great but crave some starch/complex carbs now and then add in as desired, sporadically. Base the abundance of your meals around “Week 1 Objectives” which are lower in complex carbs and higher in healthy fats, protein, fruits, and vegetables.

Carbs are not the enemy. You have them abundantly in the source of simple carbohydrates in your fruits and vegetables.  Complex carbs are slower burning. Each of us assimilate and process them differently. This is dependent on your health, your genetics, how quickly you digest (metabolism),  your fitness training style, and your digestive system. Cue’s that you may thrive on adding complex carbs are listed above. Slow down and take the time to listen and feel what your body is saying. 

It is important to note that we store glycogen (broken down complex carbohydrates ready to use for energy) in our muscles. If you decrease carbs you will weigh less as your storages are empty. If you increase carbs your weight will increase as glycogen holds water too. This does not mean you are gaining!!! Conversely why you can drop weight (not fat) quickly when removing complex carbs. 

Unless you are diabetic the case for low carbs is not absolute . Yes many carbs (processed foods and grains) are inflammatory and can cause digestive and health issues. There are also sources that are health promoting and can improve how you feel, look, and perform. Like everything, how we feel best is completely subjective. YOU have to work through trial and error to figure out how you FEEL (and in turn LOOK) best. Our bodies have seasons. Our workouts change, our energy needs change, our chemistry changes…so do not ever lock yourself into a regime of eating that once worked best. If your body cues you with:  low energy, pesky sugar cravings, workout desire reduction, sleep disrupted, and / or digestion changes you may need to tweak something. IF YOU INCREASE COMPLEX CARBS DECREASE FATS IN THOSE MEALS. This is for digestive reasons and overall energy intake.

If you have questions we can work through this together.

 

Summary: Some people are sugar (carb) burners and some are fat burners.  Meaning some do better with high starch (whole foods of course) and some feel better with high fat. The amount of FAT and CARBS you consume should be inverse. If you feel great with HIGH FAT, you must decrease sugar (complex carbs) significantly. Vice versa is also true. Feel good with high starch, lower your fat accordingly. 

ADD in the following healthy habits to crowd out unhealthy habits

  1. Drink half your bodyweight in ounces of water per day (minimum, more if you sweat a lot). You may choose to add a electrolyte. This helps me. I use Ultima Lemonaid (sweetened with stevia). If you sweat a lot during workouts I would recommend this. Consistently being hydrated can be a game changer to your energy, mood, digestion, flushing out impurities, metabolism, and mental clarity.
  2. Consume a large salad or plate of roasted vegetables each day.
  3. Protein at each meal.

Additional Sources of Protein to add in Week 2

  • Organic Chicken
  • Organic Grass Fed Lean Beef
  • Turkey
  • Bison
  • Lamb
  • Pork

Additional Complex Carbohydrate Sources to Add in Week 2 (see guidelines above to determine if right for you)

  • Potato – Any Type
  • Root Vegetables
  • Squash – Any Type
  • Non GMO Corn
  • Peas
  • Quinoa
  • Oats 
  • Rice 
  • Beans
  • Pastas made with beans, corn, quinoa.