THE
25 Day Reset
Protocol
Week 1: Bye Bye Sugar
Real Food Real Results Real Health
Reminders Food OfferingsFound at The Gaslight Grill & offered at all Club restaurants Available: Tuesday-Thursday & Sunday: 11:00am – 9:00pm Friday- Saturday: 11:00am – 10:00pm Mocktail OfferingsOffered & available at The 1947 The Post Market OfferingsEnjoy a wide selection of hot herbal teas Green tea available while weening off coffee
Fitness OfferingsAs part of The 25 Day Reset, you have the exclusive perk of receiving discounts on personal training sessions and massages. Schedule online as you normally would and during your session make sure to let your trainer or masseuse know your part of the Reset. This perk is unlimited but only available during the 25 days of the rest- September 28October 22
Food Guidelines, Week 1 Week 1: Bye Bye Sugar Wait, why am I eliminating sugar, again? Unfortunately, sugar, one of the most common food additives, also happens to be one of the biggest contributors to poor whole-body health; think: gut health, metabolic health, hormonal health, brain health and even digestion, energy + sleep. While the occasional treat is fine, consuming processed sugar regularly will contribute to blood sugar spikes and subsequent crashes, increased cravings (for you guessed it, more sugar), low energy, irritability, poor concentration, and increased inflammation throughout the body. Not so good. When blood sugar spikes quickly it also drops quickly; and it’s that big blood sugar drop, or crash, that causes fatigue, irritability, low energy and strong cravings for more sugar...Do you see the cycle? The more sugar you eat, the more sugar you crave, on and on. Are you living in the cycle? The great news is that reducing your sugar intake will promote and support improved metabolic health, decreased inflammation, healthier digestion, and stronger hormonal balance. As an added benefit, when inflammation decreases, you may notice improvements in joint discomfort, headaches and skin health. Removing sugar is an opportunity to become keenly aware of how sugar is affects your body, mood, and energy. Pay attention- energy levels, hunger cues, digestion, sleep, mood, and cognitive function. You may be surprised by how much better you feel when your body isn't constantly straining to manage frequent sugar highs and lows.
This week, you will be eliminating all artificial + processed sugars. Keep all “added sugars” -check the nutrition label- to less than 5g per serving. The natural sugars found in fruit and non-gluten grains are completely fine to include in your diet. Refer to your General Food Guidelines in your Starter Pack for more recipes and food specific guidelines.
Week 1 food & drink to avoid: All the food listed in the General Food Guidelines Chemicals and chemical sweeteners *Including diet soda, gum and breath mints Added sugar in any food- Aim for 5g/added sugar or less Low-fat or sweetened dairy products *Begin lowering dairy intake, in general White foods, including white potatoes, white rice and rice crackers Most baked goods- If homemade and sweetened with honey, bananas, dates it is acceptable Soda: regular or diet Soy, including tofu and soy milk; small amounts of fermented soy products like wheatfree tamari, tempeh & miso are okay Processed foods *Even tortilla chips are out this month Table or kosher salt, ie: table salt at restaurants Coffee + Caffeine Alcohol
Week 1: Sample Meal Plan Breakfast
Lunch
Dinner
Monday
Morning muesli* w/ nondiary milk
DIY Salad w/ crispy chickpeas*
Quinoa Power Bowl with protein of choice
Tuesday
Breakfast porridge* with berries
Quinoa Power Bowl leftovers
Hearty Lentil Vegetable Soup w/ protein
Wednesday
Fruit smoothie w/ grain free granola*
Hearty Lentil Vegetable Soup leftovers
Garlic Lemon Roasted Salmon with greens of choice
Thursday
Smoothie of Choice* w/ gluten free toast
Lemon salmon leftovers atop a salad or slaw of choice
Spicy black-eyed peas and garlic spinach with roasted chicken
Friday
Breakfast porridge w/ berries or a fruit smoothie*
Spicy Black-Eyed Peas leftsovers w/ salad
Quinoa w/ Beans
Saturday
Smoothie of choice*
Quinoa w/ Beans leftovers
Herb Roasted Chicken w/ Carrots and beets
Sunday
Morning muesli* w/ almond or coconut milk
Herb Roasted Chicken w/ Carrots and beets leftovers
Large Salad with chickpeas
*= Recipe found in your Starter Pack Snack Ideas: Olives • A few slices organic turkey or chicken breast • A small handful raw almonds or walnuts • A tablespoon of raw sunflower or pumpkin seeds • Raw sauerkraut • Veggie sticks with hummus, tahini or black bean dip • Kale chips • Leftover smoothie • Spoonful of sunflower seeds butter
Week 1: Quinoa Power Bowl Ingredients 1 cup cooked + cooled quinoa 1 cup arugula ½ cup roasted + cooled beets, chopped ½ avocado, sliced ½ cucumber, chopped ¼ cup pumpkin seeds ¼ cup fresh parsley, chopped Simple Dressing 2 tablespoons olive oil Juice of 1 lemon 1 teaspoon Dijon mustard Salt and pepper Prepare: 1. Add quinoa and arugula to a bowl. 2. Top with beets, cucumber, avocado, pumpkin seeds, and parsley. 3. Prep Dressing: a. Mix all ingredients together and whisk to combine 4. Drizzle qunioa & beet mixture with dressing and toss. Optional Protein Additions Grilled chicken or salmon on top Tip: This is a great “build-your-own” meal- Simply use what veggies you have
Week 1: Hearty Lentil Vegetable Soup Ingredients 1 tbsp olive oil 1 onion, diced 2 carrots, chopped 2 celery stalks, chopped 2 cloves garlic, minced 1 zucchini, chopped 1 cup green or brown lentils, rinsed 1 can diced tomatoes (14–15 oz) 4 cups vegetable or chicken broth 1 tsp cumin 1 tsp smoked paprika Salt and pepper, to taste ¼ cup fresh parsley, chopped Prepare: 1. Heat olive oil in a large pot. Add onion, carrots, and celery. Cook 5–7 minutes 2. Add garlic, zucchini, and seasonings. Stir for 1 minute 3. Add lentils, tomatoes, and broth 4. Bring to a boil, then reduce heat and simmer for 30–35 minutes until lentils are tender 5. Stir in fresh parsley before serving 6. Optional Protein Additions: Shredded chicken or salmon served on top
Week 1: Garlic Lemon Roasted Salmon Ingredients: 4 salmon fillets (5–6 oz each) 2 tbsp extra virgin olive oil 2 cloves garlic, minced Zest of 1 lemon 2 tbsp fresh lemon juice 1 tsp Dijon mustard (ensure gluten-free) 1 tsp honey or maple syrup (optional, for a touch of sweetness) 1 tsp dried dill (or 1 tablespoon fresh dill, chopped) ½ tsp paprika ½ tsp sea salt ¼ tsp black pepper Optional garnish Fresh parsley or dill Lemon slices Prepare: 1. Preheat oven to 400°F 2. Line a baking sheet or baking dish with parchment paper 3. In a small bowl, whisk together olive oil, garlic, lemon zest, lemon juice, Dijon mustard, honey/maple syrup (if using), dill, paprika, salt, pepper 4. Pat the salmon dry and place skin-side down on the baking sheet 5. Spoon the marinade evenly over each fillet 6. Roast for 12–15 minutes, depending on thickness, until the salmon flakes easily with a fork 7. Garnish with fresh herbs and lemon slices before serving
Week 1: Spicy Black Eyed Peas Ingredients: 1 tbsp olive oil 1 leek or ½ onion, chopped ½ fennel, tough center and fronds removed and diced 3 stalks celery, sliced 2 carrots, peeled and chopped into rounds (cut in half if big) 1 jalapeño pepper, finely diced (optional) 2 cans black-eyed peas, rinsed and drained Sea salt and pepper Dash of Apple cider or rice wine vinegar Hot sauce, if desired 1 avocado, cut into quarters and sliced Prepare: 1. Heat a pan over medium-high heat 2. Add olive oil, leek/onions, fennel, celery, carrots and jalapeño and sauté until vegetables are lightly cooked, 3–4 minutes 3. Add black-eyed peas and stir to incorporate into the veggies. add a dash of sea salt and freshly ground pepper. Cook for another 3–4 minutes or until black-eyed peas are heated through. Finish with a splash of vinegar to brighten the flavor 4.Top with avocado and hot sauce if desired 5.Remember to pack leftovers for tomorrow’s lunch
Week 1: Quinoa With Beans Ingredients 4 cups broth 2 cups quinoa, rinsed Olive oil 1 onion, chopped 4 cloves garlic, minced 1 can stewed tomatoes
1 ripe avocado A few tablespoons organic full-fat unsweetened yogurt (optional) Hot sauce to taste Chopped green onions or sliced radish to top (optional)
2 cans black beans, black-eyed peas, or kidney beans, rinsed and drained 1–2 bunches leafy greens (mustard, kale, collards, turnip tops, or swiss chard) rinsed, tough stems removed, and torn into small pieces Prepare: 1. Bring broth to a boil, then add quinoa. Reduce heat, cover and don’t touch it again for 15 minutes. seriously, no stirring! after 15 minutes move pot from heat and remove lid. Just before serving, fluff quinoa with a fork 2. In another pot, heat onion and garlic in olive oil. add tomatoes and beans and heat until warmed through and bubbling a little 3. Bring a pot of water to a boil. drop greens into pot, turn off heat and cover for 2 minutes, then drain 4. In each bowl put ½–1 cup quinoa, ½ cup bean mix, and lots of greens. 5. Top with hot sauce, ¼ avocado, green onion, radish, yogurt or some thick coconut cream 6. Pack leftovers for your lunch
Week 1: Herb Roasted Chicken with Beets & Carrots Ingredients Chicken 1½ lbs boneless, skinless chicken thighs 2 tablespoons extra virgin olive oil 3 cloves garlic, minced 1 tbsp Dijon mustard 1 tbsp balsamic vinegar 1 tsp dried thyme 1 tsp dried rosemary 1 tsp paprika 1 tsp sea salt ½ tsp black pepper Vegetables 3 medium beets, peeled and cut into 1-inch cubes 4 large carrots, sliced into 2-inch pieces 1 red onion, cut into wedges 2 tablespoons olive oil ½ teaspoon sea salt ¼ teaspoon black pepper Prepare: 1. Preheat the oven to 425°F. Line a large baking sheet with parchment paper. 2. In a large bowl, toss the beets, carrots, and onion with olive oil, salt, and pepper. Spread them evenly on the baking sheet 3. Roast the vegetables for 15 minutes 4. While the vegetables roast, whisk together the olive oil, garlic, Dijon mustard, balsamic vinegar, thyme, rosemary, paprika, salt, and pepper 5. Coat the chicken with the marinade 6. Remove the baking sheet from the oven, stir the vegetables, and nestle the chicken among them 7. Return to the oven and roast for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F and the beets are fork-tender 8. Let the chicken rest for 5 minutes before serving. Garnish with fresh parsley or thyme and a squeeze of fresh lemon, if desired
Let’s Connect
There is no such thing as a silly question and please don't wait until you're struggling to reach out. If something comes up during the week, ask me. If you're confused about a guideline, struggling with a craving, unsure what to eat, having a great day, having a terrible day, or simply noticing something different in your body, I want to hear about it. You can also share the little wins. Maybe you tried a new recipe, made it through a social event, woke up feeling better, or noticed a change you weren't expecting. Those things matter, too. What’s On Your Mind?
Aubrey aubrey@carmelcountryclub.org 704-998-1905