Hello RESET friends,

We are on our way to fat-burning mode, if not already there! 

Moving Forward
This week we begin transitioning away from the high-structure of the 5-day RESET cleanse and into including more whole foods.  It can be more challenging to stick to nutritional choices that support a fat-burning metabolism.  Although no one would want to use that RESET cleanse forever, the structure and limited choices can be oddly comforting in their clarity and convenience compared to how our lives often feel--especially around food.

Once we are solidly in fat-burning mode and enjoying strategic Carb Feasts; even if we get off the path a bit for a few days, there are concrete steps to follow to feel better immediately.  We simply refocus on the five pathways to fat burning and especially nutrition.

The trick right now, however, is to recognize that our bodies are still in a vulnerable transition phase.  In this sense, I encourage you to keep it as simple as possible these next couple of weeks. 

I encourage you to look over the "Preparing Carb-controlled Meals" chart and create some combinations that are easy for you to incorporate.  Finding your own personal standby's that are simple and convenient to prepare can make all of the difference within this journey. Feel free to use the recipes from the 7 days of Fat Burning meals as well.


Carb Feasts
Our first Carb Feast will be on Day 10.  This means that for one meal that day you will enjoy whatever foods or drinks you want.  Then, following that meal you will return completely to our fat-burning lifestyle for four more days--which means high fat, moderate protein, and low carbs mostly in the form of vegetables.

Basically, the Carb Feast entails eating higher-glycemic meals (meals higher in fast-burning carbs and/or sugar) strategically.  We do this in order to boost leptin levels.  This keeps our body from going into a very normal starvation response as we start to need less food and perhaps lose fat in our bodies. It keeps our weight loss from plateauing over time, if weight loss is indeed a goal for you.  

What I love most about the strategic Carb Feasts is that they keep me from feeling deprived.  I know that every few days I can have anything I want within a meal, so nothing is ever completely off limits all the time.  To me this is the difference between a diet that feels unsustainable and a lifestyle in which I can truly thrive.

After this initial Carb Feast, you will be expected(!) to feast every three to four days for the rest of the program.  Again, the key after each Carb Feast is to go right back to your overall fat-burning focus.  I generally have two Carb Feasts a week when it makes the most sense for me (i.e. at a special event, a nice dinner out with friends, a movie with my daughter, etc.)


Pathway #2:  Exercise/Movement
This week we want to start moving more to support our fat-burning efforts. To keep this very simple, I encourage you to walk everyday--either outside or on a treadmill, What we are going for right now is a 30 - 60 minute exercise session of moderate intensity. Whatever you choose to do, be sure it is an activity that you can sustain for at least 30 minutes because it takes about 20 minutes for the body to access and start burning fat.  


What this week looks like overall....
Nutrition  
Days 8 and 9:  One Hearty Shake using the Nutrimeal shakes, Two carb controlled meals using the Preparing Carb Controlled meals chart as a guide. Enjoy unlimited veggies, but only snack if truly hungry. When snacks are necessary, make a balanced snack of vegetable and/or fruit with some healthy fat and some protein.

Day 10:  CARB FEAST Meal + 2 carb controlled meals. Unlimited Veggies as snacks.

Days 11-13:  Back to carb controlled meals and/or shakes with little-to-no snacking. When snacks are necessary, make a balanced snack of vegetable and/or fruit with some healthy fat and some protein.

**Your next Carb Feast meal will be on Day 14.

Exercise  
Walk as often as possible and at least 5 times per week for 30 - 60 minutes.  If there is a different type of movement you prefer, make sure it is something you can do at a moderate level and sustain for 30 - 60 minutes.

Sleep 
Get 7 - 9 hours of uninterrupted sleep each night.

Stress 
For now, start to notice what brings you pleasure in your day and what creates stress.  Look for chances to add some slow breaths into your day.  Or perhaps a warm bath at the end of a long day.

Detox 
Keep taking those supplements to support optimal nutrition and detoxification. USANA's recommended dosage is:
AM: 2 Core Minerals, 2 MegaAntioxidants, 1 BioMega, 1 Hepasil DTX
PM: 2 Core Minerals, 2 MegaAntioxidants, 1 BioMega, 2 Hepasil DTX


Here's to your health.


Megan