Week 3

Objectives of week three, the “why”

• Slowly increase the types of foods that you are eating while staying in an alkaline and anti-inflammatory environment and tuning into the changes of your body.
• Determine how you feel with the additional starches and if you should keep them in your day.
• Layer these objectives onto what you have established in week 1 and 2.
• I strongly suggest you repeat the cleanse each MONDAY of the 6-week program.

STARCH

Fruit and non-starchy vegetables digest easily, have high levels of fiber, offer many vitamins and minerals and keep you feeling clean on the inside. You will also turn into a fat burning machine if your goal is to become leaner…if you minimize the starch.

I asked you all to do an experiment last week to see if you feel better adding a complex carb to your post workout meal. Did you feel good??? Did you string a few days together?? Did you notice a difference? This is COMPLETELY subjective. If you feel best eating a complex carb, start adding them into your post workout (take out the fat in that meal).

If you feel energized and are digesting well with just the fruits and non starch vegetables and want to continue down that path, keep the starch to a minimum. Especially if you want to continue getting leaner. Feel free to reach out to me with questions or advice on how to move forward with what is best for you.

You can also choose to add a starch in every few days. Carb Cycling can be helpful in refeeding, filling energy storages, and working towards getting leaner.

I listed off the best starches last week.

As a review of acceptable starch sources

• Ezekiel Bread
• Corn
• Peas
• Any potato variety
• Winter, butternut, and acorn squashes
• Oats
• Quinoa
• Millet, spelt, buckwheat or any sprouted grain

Steer clear of wheats. In any capacity, as they cause inflammation, spike blood sugar, slow digestion, raise cholesterol, and rob your body of other nutrients…. all bad for the heart!

ADDITIONAL PROTEIN SOURCES

At this point you can expand your protein sources to heavier proteins (try to keep moderate 2-3x a week)

• Grass Fed Beef
• Buffalo
• Bison
• Pork – although not very clean

SAMPLE MENU WEEK THREE – BUT NOT LIMITED TO

Meal 1

• Bulletproof coffee (optional) or
• Fresh juice or
• Fresh Smoothie

Meal 2

• 2-3 soft boiled eggs
• Half of a ripe avocado
• Fresh tomato and basil and pink or sea salt

Meal 3

• Large salad with a variety of vegetables
• Top with Drew’s or Annie’s natural dressings
• Organic chicken

Meal 4

• 2-3 dates rolled in coconut or a small smoothie or veggies and guacamole

Meal 5

Lean organic steak tacos in lettuce wraps or corn tortilla (depending on your goals), salsa, veggie toppings of choice OR roasted veggies in olive oil and seasoning with small portion of organic steak or fish. Followed by 2 squares of 80% plus dark chocolate