WEEK THREE

This week is a lot about what you have learned. By now you can most likely see your daily habits and you know the foods that challenge you. As we add foods back into our diet this week, notice any changes in your energy level, food cravings, sleep and mood. If you find for example you have no self control when it comes to peanut butter than peanut butter may just be a treat in your life instead of a daily food. It is important for us to understand the foods in our life that are most healing, give us the most energy and keep us focused and balanced each week. The foods that do not make us feel great but are enjoyable will be the foods we treat ourselves to, not our daily foods.


FOOD CHANGES...

All fresh fruit is fine. Still no dried fruit! Nuts can be added back into your daily diet in moderation. Know yourself, if you can easily snack on a few almonds, walnuts etc. and not eat the entire bag than please have some nuts! But if you are going to eat 30 almonds in one sitting, leave nuts and nut-butters out for the next 5 days.
Continue with all whole grains. Try some new grains this week! Instead of brown rice have Bhutanese red rice. Try fresh buckwheat pasta, whole foods sells in the fresh pasta section.
All protein is great except fried. No fish and chips, no fried chicken!
Protein bars are fine too as snacks on the go or post work out snacks. Be mindful of sugars! I like Greens plus bars ( the protein ones are best, love the whey crisp one!), luna, lara, cliff and pro bars are also good as they are everywhere but they are sweet so in moderation! If a bar makes you feel like you have a rock in your stomach after eating, then it is not bar for you. Also be sure to drink a lot of water when you have eaten a protein bar.
Alcohol.. It is the same plan as last week. You can have alcohol 3 days this week. On those days I would suggest sticking closer to week one's eating plan. No more than 2 drinks. I suggest picking your nights today so you have a plan. Drink at least one glass of water or sparkling water in between your cocktail, beer or wine.
If not having alcohol was great for you last week go another 5 days! Or if you feel you are unable to stop at 1-2 drinks , than pick one drinking night instead of 3. Plan this today. Put it in your calendar if that is helpful.


NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA



YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES NUTS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT (
YES LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

No eating after dinner!!! This should get easier.

MOVEMENT
Move for one hour a day 4 out of 5 days this week. If this is seeming impossible to you please comment or email me. I promise you I can find a way for you to move your body one hour a day.

The weather is getting warmer, beach season is upon us! If you are having success in the plan, think of something to treat yourself to in the next few weeks i.e a new bikini, a surf lesson, a few hours of pampering, something that you have wanted to do for a while but have not found the time. It is important to treat ourselves. And it is even more important to find a way to treat ourselves through an outlet other than food.

If you weighing yourself and you are loosing weight, go to the grocery store and pick up a chicken that is the same number of pounds that you have lost i.e if you have lost 4lbs, pick up a 4lb chicken. Do it today!

More soon.
You guys are magic.
X
karyn