Hello!
Week 1 is here -- your jumpstart to more radiant health!
This first week, we focus on breaking our addiction to sugar and the vicious cycle of sugar-burning by replacing some meals with the MySmart Whey shake base or Nutrimeal Shakes blended with vegetables and fruits,adding the probiotics, and taking the vitamins in the morning and evening. Creating carb controlled meals and snacks to supplement the shakes allows us to get off of sugar without quite as much pain and strain as doing it "cold turkey". The shakes give your body a great balance of healthy fats, protein, fiber and just the right amount of carbs, and your supplements offer your body optimal nutrition for detoxification and fat-burning.
A few notes of importance...
- Day 2 is the day for many people in which they experience sugar withdrawal symptoms, if they are going to experience them at all. Plan some extra downtime for yourself or some special self-care for Day 2 or 3 -- or at the least try not to pack your schedule too tight on Day 2 and 3. Sugar has been found to be more addictive than cocaine, so withdrawal symptoms are to be expected!
- If you experience gastrointestinal discomfort that is unusual for you, let me know. The shakes contain more fiber than most of us are used to getting in our daily diets--which is a good thing, but can be an adjustment. Another great reason to drink more water than you think necessary! Adding a stick packet of the probiotics to your morning shakes along with moderate walks or other movement throughout the day can also help your body detox with less discomfort.
- USANA's Digestive Enzyme can be helpful with any stomach upset you encounter, as can an over-the-counter product like Beano. Try to take it just before your first sip of shake or bite of food. USANA recommends you take one up to 3 times a day as needed.
- This is not about starving yourself. Ever. If you are hungry, please eat. However, what we do ask is that you make sure you are actually hungry before you snack or eat. Often we eat for many other reasons than just hunger.
Breakfast Shake Chart:
(Click Here for the .pdf)
Creating hearty shakes is key to satiating the body until the next meal or snack. Use the Breakfast Shake Chart above for guidance. To create a shake, use EITHER 1-2 scoops of the MySmart Whey protein base OR a Nutrimeal Shake packet in addition to whatever fruits and veggies you desire. Water, nut milk, or coconut water are all great choices to create your shakes, feeding your cells the nutrition they need. This will insure your metabolism gets off to the right start each day. Need ideas to make your shakes more interesting?
Download My Favorite Shakes recipe document Here.
Now-down to business. A reminder of exactly what we are doing this week:
Week 1 Structure:
- NUTRITION:
- On Days 1-5 you will be replacing meals by eating/drinking 3 shakes throughout the day. You may have unlimited raw veggies and 1 or 2 low glycemic snacks as necessary (use the carb controlled meals chart as a guide to create low glycemic snacks, but steer clear of meat these first 5 days. Whole fat dairy is ok if you choose to use it).
- On days 6-7, you may choose to replace only one or two meals per day with hearty shakes using the MySmart or Nutrimeal shake powder. Continue with 1 or 2 low glycemic snacks, unlimited raw veggies, lots of water and create one or two delicious meals of whole foods using your Carb Controlled Meals Chart as your guide.
- Taking your vitamins morning and night with meals is imperative this week. AM: 2 Core Minerals, 2 MegaAntioxidants, 1 BioMega, 1 Hepasil DTX; PM: 2 Core Minerals, 2 MegaAntioxidants, 1 BioMega, 2 Hepasil DTX.
- Add one probiotic stick pack to your morning shakes.
- Ideally only one cup of coffee with no sugar before noon, and definitely no alcohol this week. Green tea is a great substitute for coffee or black tea, as it does not spike our adrenaline as much and has a myriad of health benefits as well.
- EXERCISE: Minimal this first week. Walking daily is encouraged--simply a moderate paced 30 minute walk is ideal. Low impact workouts are also fine if they feel good. Save the more vigorous exercise for later weeks once our bodies are fully in fat-burning mode.
- SLEEP: Get lots of sleep!! Ideally aim for 7 - 9 hours at night. Napping or resting during the day is encouraged as well. Remember your body is doing some pretty hefty detoxing so rest is key and will continue to be key in our fat loss goals (it is more important than most people think!)
- STRESS & DETOX: Your Vitamins are going to support your body's detoxification process. Other ways you can support that process include hot baths at night with a couple scoops of epsom salts and some gentle movement after meals or throughout the day. And again, lots of water. Stay away from those stressful triggers when possible!
SHMEC
Be sure to keep up with your "SHMEC" as we get started this week. The five biological indicators of Sleep, Hunger, Mood, Energy and Cravings will be a compass of sorts to let you know how firmly you are in fat-burning mode. Give me updates, and feel free to ask questions along the way.
Can't wait to help you get started! Here's to your health,
Megan
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