Coach❤️ Theah Challenge #CoachTheah
❤️ The first week is about "going Primal"
❤️ Write down your GOALS
❤️ Follow the 5 Healthy Habits to live by...
What to eat?
❤️ Protein: meat, poultry, fish, eggs, vegetables, nuts, seeds
❤️ Healthy fats (organic dairy, avocado oil, olive oil) etc..
❤️ Dairy - if tolerated
❤️ In 30 days you can train your body to burn fat for fuel "Ketosis"
❤️ Become metabolically flexible… train your body to burn fat or carbs for fuel
What to foods to avoid?
❤️ Unhealthy fats - seed oils, margarine, canola oil
❤️ Grains - this includes,
❤️ Refined Sugar - includes condiments, processed foods with added sugar
Lots of plants & animals
❤️ Focus on eating 20-30 grams of protein at each meal
❤️ Focus on eating the best quality of food you can afford
❤️ Don't focus on your macro's at this point, just focus on eating fresh, real food
Grass-fed meats and organic dairy products, pasture-raised poultry and eggs, wild and sustainably harvested seafood, and organic or pesticide-free, locally grown veggies are top-tier choices.
Today's Workout: Walking
❤️ Walk for 15 minutes after lunch
❤️ Take a walk to see the sunrise or sunset
❤️ Walking includes shopping, grocery shopping etc..
❤️ Walk the dog, catch up with your children or walk with a neighbor or friend
Today's Recipe: Egg Bites
or try this high protein breakfast from Diet Doctor
https://www.dietdoctor.com/recipes/high-protein-breakfast-with-canadian-bacon-eggs-and-spinach - swap out spinach for asparagus, sauteed mushrooms or an extra egg
❤️ Start your day with some protein - eggs, sausage, ham, bacon
❤️ Protein & fat in the AM will help control hunger and cravings later in the day
❤️ Coffee with heavy cream, a TSP of butter, or some monk fruit, stevia is fine
if you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on protein.
This bacon & Avocado bowl is a great breakfast/lunch option
❓Can the entire family participate? Yes, the primal food list provides a variety of foods that will keep even kids satisfied
❓Can you do Intermitting fasting? Yes, if you are currently fasting and are comfortable, you can maintain your schedule
❓ How much weight can I lose? Depending on your current weight and weight loss goals average weight-loss is 20 lbs
❓Can I workout on the plan? Of course, I always recommend daily movement, this will help you keep cravings at bay and
❓ How many carbs can I consume in the first week? 20 grams of carbs per day in the first week. This will enable you to get into fat burning faster
❓Can I have coffee? Yes, with cream, coconut cream, butter, almond milk or other nut butters… No, to sugar. You can use Monk Fruit and or Stevia. .
❓Can I have sweeteners? Yes, using monk fruit, stevia, erythritol, vanilla and or maple extracts can be used in moderation
❓Can I get electrolytes to avoid cramping and headaches? Yes, here are my favorite - LMNT Salt, Ultima Electrolytes or just drink pickle juice, add potassium and a magnesium supplements. Check out my blog post on “Supplements I recommend for everyone”
❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️