Preparing for a Change

So for the next 6 weeks, the focus of our nutrition challenge is to educate and develop healthy eating habits for life. This is not your traditional “weight loss diet”. (so throw the scale away). By eating better quality foods in the correct amounts you will have more energy, recover better, lose unnecesarry bodyfat, and increase your vitality.

Here are some basic rules to start with…the first couple of weeks might be hard if you have a habit of eating unhealthy, but once you are past the detox phase of cleaning out your nutrition – it does become easier as well as enjoyable. We’ve had many successful members mention that the amount of increased energy is amazing enough to not go back to eating bread, sugar & alcohol.

  • No sugars (yes even artificial sweeteners)
  • No processed foods (including canned items, frozen dinners or anything that is not in its most natural state – read the label ingredients as it should not have any additives/additional chemicals)
  • No pasta, breads, crackers, baked goods, muffins, bagels
  • No cereals, grains, breads, wheat (allergenic, take time off to clear your gut/system)
  • No fast food, no burgers, no hot dogs, no fried foods, no deli meats
  • No dairy – mainly milk, yogurt, and cheese (allergenic, take time off to clear your gut/system)
  • No vegetable oils – ditch the margarine and any veg oils for cooking (see healthy cooking oil post for alternatives)
  • No soda, diet soda, fruit drinks
  • No coffee/espresso (cut out the high caffeine for 2 weeks, drink tea instead if you like)
  • No alcohol (wine, liquor, beer)

Here are some basic “yes” areas to get you started!

  • Real Foods (real means in it’s original packaging and source, like an apple and not apple juice). This means such things are all kinds of fruits, vegetables, meats (beef-steak, chicken, fish-salmon/herring), eggs, nuts/seeds, healthy fats (butter, olive oil, coconut oil). If you need more lists then download and use our “real food” shopping list (click here)
  • If you are unfamiliar with Zone portioning, then stick to improving the quality of the food that you eat, until our next Nutrition Event – Zone Meal Planning Seminar (January 25th @ 7:00 pm)
  • Drink water (and plenty of it), lemon in water, tea
  • Move/Exercise for at least 30 min a day (do something/anything to get the blood moving such as walk, jump rope, swim, CrossFit, run, dance or whatever you enjoy)
  • Get to bed early and sleep 8 hours

So there you have it. Just for the next 2 weeks we eliminate all the things that can have a negative stress/impact (dairy, wheat, alcohol, caffeine, processed foods), and give our body some much needed time off. We will allow you to reintroduce things back later on, but it is important for you to understand how eliminating some stressors may improve how you feel and look.

Task for the Week
1. Contact a group member and schedule a date/time to go grocery shopping together.
2. Bonus – help each other clean out your kitchen/pantries, & fridge. (throw them out, put them in a box, hide them in the closet, give them away). Bad influences laying around the house will only tempt you, they have to go!

References: Mike O’Donnell, Fitness Spotlight