WEEK TWO

FOOD CHANGES

This week we can add in more processed whole grains. This means whole grain bread, whole grain, spelt, brown rice or kamut pasta. Also whole grain crackers.
Eden organic makes great Kamut pasta. Tinkyada is the best rice pasta. Follow the directions exactly for the best tasting pasta. You can get fresh buckwheat pasta at whole foods. Ezekeil pasta is mushy, I would not recommend. So many brands make good whole grain pastas now. Eli's, Amy's Bread and Bread Alone make great whole grain bread locally, you can find at a many stores and at the green market. This should make lunch and dinner easier! If you like the ezekiel bread/tortilla continue to eat that too. If your office is near pret a manger, whole foods, spoon or witchcraft they have great sandwiches on whole grain bread.

Also fresh fruit of any kind is fine this week but if you are really struggling with sugar I suggest not eating a lot of fruit as it will make you crave it more!

You can also have a latte or cappuccino once a day, no sugar.

Alcohol..You can have alcohol 3 days this week. On those days I would suggest sticking closer to last week'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.

FOR THE NEXT 5 DAYS

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 NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
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 ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A 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

Exercise everyday for the next 5 days for one hour. If you can not make it to a class or a run, do not worry. We are so blessed to be pedestrians here in New York. We can walk everywhere! On your busy days build in an hour fast walk or two half hour walks and walk fast.

More soon.
Let me know if you have any questions.
If you veered far from the plan over the weekend, don't sweat it too much. Just return to plan tomorrow.

X
karyn