Day #5 "Check-in & Reflect"
- Coach ❤️Theah
- Jul 5, 2023
- 4 min read
30 Day Coach❤️Theah Primal & Low Carb Challenge
❤️ Are you following the 5 Healthy Habits to live by?
https://www.coachtheah.com/post/coach-theah-habits-to-live-by
❤️Sunday's are a great day to reflect on the week and plan for the next week
What's working? What is difficult? What are my goals?
Let's reflect on the past week and plan for this week
❤️ What went well? Why did it go well? What worked?
❤️ What did I struggle with and why did I struggle?
❤️ What does my week ahead look like and how can I prepare?
❤️ Are my meals planned and what do I need to shop for?
Let's think of food as "Fuel" this week
❤️ Everything your body does, requires energy
❤️ Your cells manufacture that energy mostly from glucose (sugar) and fatty acids (fat).
🚫Glucose metabolism produces inflammatory by products.
❤️Fat burning is more efficient--it produces more energy per molecule--and it burns “cleaner” than glucose.
🚫When glucose is abundant because you’ve just eaten a high-carb meal, your cells must burn it. Excess glucose circulating in your bloodstream is toxic, and your body can only store a limited amount.
❤️On the other hand, your body can store hundreds of thousands of calories worth of fat.
🚫If you eat a high-carb, high-calorie meals and snacks frequently throughout the day you have little need & ability to burn fat for energy. Since your body must burn off that glucose (carbohydrates) first, body fat stays locked in storage.
🚫 Over time, your fat metabolism machinery starts to get rusty and it becomes increasingly dependent on carbs (glucose) for energy.
Signs of Carbohydrate Dependency include:
🚫Difficulty losing weight (body fat)
🚫Energy peaks and crashes throughout the day
🚫Becoming “hangry” instead of hungry
🚫Food cravings, especially for sweets or other simple carbs (chips etc..)
A major goal of eating Primally is to become fat-adapted, or able to burn fat efficiently. People who can burn glucose, fat, and other fuels equally well are said to be metabolically flexible. Metabolic flexibility makes it easier to lose weight, reduce inflammation, improve gut health, and achieve athletic goals. It’s a cornerstone of health.
There’s no blood test or scale to measure metabolic flexibility. To assess whether you’re on the right track, check your ACEs. ACE stands for:
❤️Appetite ❤️Cravings ❤️Energy
As you become more fat-adapted and metabolically flexible, you’ll notice that your hunger and cravings become less pronounced and less “demanding.” You also experience steadier energy throughout the day—no more mid-afternoon crashes.
What you can expect this week:
❤️Appetite - as you become fat adapted, focus on 2 meals per day
❤️Cravings - with reduced cravings, we will stop snacking
❤️Energy - let's add increased workouts while fasted to burn body fat
Today's Activity:
❤️Choose Supportive Foods ~Lots of Plants & Animals
❤️Reflect on your goals
❤️Go for a walk
❤️Add in 3 micro workouts
❤️Check your ACEs
Micro Workout Suggestions
❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks
❤️Air Squats every time you get a text message
❤️ 20 second plank during a commercial break
❤️ 20 squats while you wait for coffee
❤️ 3 sets of push-up
❤️ Kettlebell swings during a commercial or phone call
❤️Success..... If you did one or you did 2... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge.
❤️Try to make it fun and a "habit" during the day....
Today's Activity:
❤️Choose Supportive Foods ~ Plants & Animals
❤️Reflect on your goals
❤️Go for a walk
❤️Add in 2 micro workouts
Today's Workout: Walking & Micro Workout
❤️ Walk for 22 minutes
❤️ Increase the # of steps by 10% from the previous day
❤️Micro Workout pick 2 (5 minutes each)
❤️ Walk the dog, catch up with your children or walk with a neighbor or friend
Today's Recipe: Eggs
❤️ It's the weekend and therefore, you might be out with friends or running errands, you might want to enjoy Sunday Brunch... eggs are great primal, low carb and protein packed breakfast or brunch/lunch option.
❤️Eggs benedict, ask for them over tomato slices and skip the bread
❤️Eggs with smoked salmon & asparagus
❤️If you are having brunch, you could get a burger topped with a fried egg..... I mean yum... it will be so filling, you won't miss the fries or bun.
Tips for daily success
❤️ Protein & fat in the AM will help control hunger and cravings later in the day
❤️ Limit fruits or other carbs in the morning
❤️ Coffee with heavy cream, a TSP of butter, or some monk fruit, stevia is fine
❤️Limit fats in the evening, this enables your body to burn body fat while sleeping
~If you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on protein ~
Check out my recipe page for all protein packed healthy recipes: https://www.coachtheah.com/recipes
Program FAQ’s
❓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. ❤️
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