What is your plan for Jan?
With the festive season in full swing just now the dominant conversation I’m hearing in/around the gym is all about how many of the nights out and parties people could just do without
This time of year is so much fun but for many it can be super stressful and can undo all the hard work they have put in the 11 months preceding it.
If you are like me then you simply pick and choose what nights you attend and the ones you don’t fancy you simply just don’t go. However, that is fine if you are self-employed, don’t get many invites to christmas parties anyway and like being in bed by 9pm.
If however, you are not a hermit crab like me then following some simple rules during the festive period and formulating a full proof plan for post festivities can be a lifesaver.
Suggested rules to follow:
skip breakfast on days/nights you are out
drink only clear spirits and mixers
leave midweek events by 11pm
no desserts
walk to/from the event/night out
In order to get off to the best start in January, planning needs to start now. The first step of this is committing to starting as soon as the new year begins (maybe even straight after Christmas for you super keen people).
For the majority of my clients, I am recommending they use January to commit to a 30 day reset.
We are going back to basics. You are going to commit to 30 days where you eliminate all the foods that can lead to ill health and a bulging waistline. |We will then focus on providing the body with the safe, nourishing foods that will make you feel amazing and thrive. In addition to this, I encourage you all to commit to some form of additional activity or exercise for each day of the reset. This doesn’t have to be too gruelling gym session or run. It can simply be a 20-minute walk that you would not normally do.
What will this 30 period do?
reducing your bodies inflammation
improving your digestion
burning body fat
reducing food sensitivities
increasing your energy
regulating your blood sugar/mood
This almost seems to good to be true, but don’t just take my word for it. Do your 30 days and see for yourself. I challenge anybody to follow these simple steps and not feel amazing.
So what foods can you eat?
There are the 3 categories to make this easier: Eat as much as you want foods; Eat in moderation foods and Don’t even consider eating these foods.
Eat as much as you like foods are:
all natural meats, especially lamb, beef and wild game. Choose organic and grass-fed as much as you can.
organ meats, especially liver. These are the most nutrient dense food on the planet.
Bone broth- just boil up a chicken carcass or some of the bones from the meat you purchase to produce a something that is vital to good gut health.
fish: a mix of oily and white fish- wild is always preferable.
eggs- preferably free range and/or organic.
fibrous starches: sweet potato, squashes, yam, cassava.
non-starchy veggies- both cooked and raw.
healthy fats: olive oil, coconut oil, lard, avocados, olives, coconut butter.
Eat in moderation foods are:
bacon, beef jerky, biltong
fruits: 1-3 max per day
nuts and seeds: raw only and preferably soaked and dried. limit to 1 handful per day
green beans and sugar snap peas
coffee and tea: drink black or non dairy milk and please don’t drink instant coffee
dark chocolate (70% or more preferably): limit this to 1 piece per day max
restaurant food: practices in restaurants are the problem. Things will be added to perfectly healthy food that disrupts what we are trying to achieve with this reset. If you can avoid eating our for the month that is great. If no then limit your exposure as much as you can. No more than 2 meals per week.
Don’t even consider foods are:
dairy
grains
legumes: lentils, peas, beans
processed or refined foods: if you have to ask the question is it refined or processed than the answer is yes
Seed oils: soy, safflower, corn, canola
all juices, unless only made from one ingredient that is the fruit itself
alcohol: its only 30 days people, you will be fine!
sauces/condiments- none of these are good and if you use these a lot the chances are your food doesn’t taste good, which means it is poor quality
There are some caveats for certain people and conditions including:
those who suffer from inflammatory conditions and auto-immune conditions
those who have metabolic issues like diabetes/pre-diabetes or struggle to lose weight under normal conditions
those with energy and mood issues
those who are very active, such as athletes or work in the fitness industry
If you fall into one of these categories then please contact me directly for how to modify the dietary intake accordingly.
Like any change to your dietary intake, the first few days will be the hardest. You will likely miss the foods you consume the most and this may result in cravings and withdrawals (sugar, dairy and wheat for most people). You may feel irritable, suffer from mood swings and have poor energy for the first few days.
These feelings will only be temporary. Your energy will return with abundance, your sleep will deepen, your skin will glow and your digestion will improve considerably. You may also discover that certain aches and pains are now no longer part of everyday life and if you have extra pounds to lose you will undoubtedly see these disappear.
The key to success
The key to success for this kind of protocol is getting organised. Think about what meals you are going to prepare and what foods you will need to have in your house to make this a reality. I would recommend making a monthly plan of what most days look like in terms of eating and what activity you plan to do each day. This exercise is hugely empowering and it will increase your chances of success tenfold. This may sound like a lot of work, but once you have a week laid out the rest of the month is easy.