Preparation Week
Preparation Week
Complete the first half of the Tracking Your Progress handout
Know your WHY: ask yourself what you want to achieve
Decide to COMMIT: remember, it’s only 21 days
Get SUPPORT: find someone who will keep you accountable and be encouraging.
Be conscious of your food consumption and slowly wean yourself from caffeine, alcohol, as well as sugary foods and drinks.
Lighten your schedule to ensure you get adequate sleep, rest, and exercise.
Review your shopping list and stock your fridge and pantry with the Food List.
You can use the Weekly Menus and Recipes provided or make your own meal plans, adhering to the food list.
Clear your fridge and pantry of tempting sugary and processed foods included in the Foods To Avoid list.
General Guidelines
Take a look at the specific Guidelines below and review the Foods to Include and Foods To Avoid List. If there is a food you don’t think you can give up, you will still benefit from eliminating other foods. Remember, the closer you adhere to the guidelines, the more benefits you will experience.Eating on a regular schedule and combining foods properly are an important part of the program and will help you be successful by keeping your blood sugar stable, preventing cravings, as well as help keep you satisfied.
Guidelines:
Avoid Foods in the “Avoid Foods List” In general all gluten, dairy, processed and fried foods, corn, peanuts , added sugar, soy, alcohol, and trans fats.
At the end of the challenge reintroduce foods that were eliminated one at a time, every 4-7 days, noticing any reactions.
Enjoy the meals on your menu plan or make up your own using the foods on the “Foods To Include List”.
Choose organic, locally sourced, grass fed, pastured food options whenever possible.
Eat 3 meals a day if possible; or if you are hungry or have blood sugar issues, include 1-2 snacks to support metabolism or to stabilize blood sugar.
Include a lean protein, healthy fat and carbohydrate ( fruit, vegetable or whole grain) in every meal or snack.
Drink half of your body weight in clean, filtered or spring water daily.
Take your medications normally unless you are Diabetic then you may have to make adjustments.
Meal Planning Strategies
We are only as healthy as our habits. Having healthy meal habits will guarantee good gut health and nutrient absorption which will lead to your organs having the nutrients they need to function well. This will decrease your risk for emotional and physical ailments.
Because of our busy and stressful lives, we often do not have healthy meal habits. Look over the Meal Planning Strategies and check off the habits you already have established and choose 1 or 2 more than you can add. Continue to improve these habits for you and your family.
Adjust your plate to include more fresh veggies, healthy proteins and fats and less carbohydrates like pasta, potatoes, and rice. Don’t eliminate a food group because you will most likely have rebound weight gain and cravings.
The best way to make these adjustments is to Plan Plan Plan. Make a grocery list and make a commitment to trying new recipes periodically. Check out the healthy Kitchen Staples of items to keep on hand.
Why Eliminate Certain Foods
The foods below are highly allergenic, not tolerated well, or addictive for most people:
Gluten: Gluten is a protein that is present in wheat, barley, rye, malt, and brewers yeast. It is not easily digested by humans. For many people it also is irritating or not well tolerated by their gut. This intolerance can lead to leaky gut syndrome, poor absorption of nutrients and many autoimmune issues and allergies. Some people have Celiac Disease and need to avoid gluten. Approximately 70% of people have a gluten sensitivity (meaning they do not tolerate gluten well).
Dairy: Often, dairy is not well tolerated by people due to lack of lactose enzyme, whey, or casein protein intolerance. In these cases, eating dairy can lead to inflammation in the body causing respiratory symptoms like congestion, allergies, chronic irritation to the gut which leads to diarrhea, constipation, leaky gut, and ultimately poor absorption of nutrients and autoimmune conditions.
Corn - Soy - Peanut: These foods have a high allergenic profile. Most of the corn and soy grown in the U.S. is genetically modified, thus are heavily fertilized and sprayed with pesticides. G.M.O’s and pesticides can wreak havoc on healthy and effective body function. As for peanuts, they aren’t actually nuts, they are legumes and thus their fatty acid profile is inferior to nuts. Peanuts are higher in Omega 6 fatty acids and lower in Omega 3 fatty acids. Peanuts are also highly contaminated with pesticides. Opt for organic peanuts when possible after the challenge is finished.
Trans Fat: Found is fried foods, fast foods, and commercially baked products. They cause inflammation throughout our body, leading to many health problems because they are not naturally occurring fats. Trans fats are the main culprit for heart disease.
Sugar: There is hidden sugar in most foods. Exposure determines preferences, so they more we are exposed to sugar, the more we want it. Eating >45 grams of sugar a day puts us at risk for heart disease, diabetes, hormonal imbalances, and unwanted weight gain. You can decrease your sugar cravings in about 2 weeks by eliminating sugar or trading higher sugar foods for low sugar alternatives. Too much sugar raises our insulin levels so we begin storing fat regularly.
Caffeine + Alcohol: Excess caffeine will overstimulate our cortisol levels from our adrenals which will give us a false energy and increase blood insulin levels, thus promoting fat storage. It will also interfere with our sleep which causes inflammation and increases our risk for many chronic diseases and weight gain. Alcohol keeps our liver busy detoxifying and thus it does not prioritize fat burning. Alcohol is also a high sugar source.
Other foods to consider eliminating: Eggs, nightshades like tomatoes, eggplant and potatoes. They are often not digested well or can be allergenic.