WEEK 2 - RESET · This is the first week of the RESET phase, which is designed to reboot and rebalance your system. We ask you to avoid alcohol for 4 weeks, and caffeine during this

CONTENTS

1. WEEK 2 CHECKLIST..................................................................................2

2. GUIDE TO CARBOHYDRATES ...............................................................3

3. WHY AVOID (MOST) GRAINS & LEGUMES.....................................12

4. BENEFITS OF LEMON WATER.............................................................20

5. BREAKFAST SURVIVAL GUIDE............................................................22

6. CRAVINGS SOS...........................................................................................28

7. LUNCH SURVIVAL GUIDE.......................................................................39

WEEK 2 - RESET

www.happybodyformula.com

www.happybodyformula.com • 2

WEEK 2 - RESETThis is the first week of the RESET phase, which is designed to reboot and rebalance your system. We ask you to avoid alcohol for 4 weeks, and caffeine during this week. Don’t panic! Coffee is back on the menu next week.

Check out the 9-Week Food Guidelines for more info about the Reset phase.

We recommend that you track your meals. You can do this by using our app, or Instagram. It can be a simple picture of what you had for each meal, or a note. You can also print out and use our food diary template (download it on the website).

Observe how you feel after each meal, as well as a few hours later and the next day. Make mental or physical notes if you have any unusual symptoms. This can include new positive experiences. Feel free to share them on our private community Facebook group.

This week will be hard for some of you, but don’t worry. Get into positive mindset to stay moti-vated during this challenging period. If you need more support, please reach out on Facebook or email our coach and community manager Alex at [email protected].

LET’S GET FITThis week we are going to step up our fitness regime. Our plan is simple. We ask you to exer-cise for 20 minutes every day for the duration of the program. That’s it! You get to alternate between flexibility, cardio and strength work-outs custom-designed by our fitness expert, or you can pick your own activities. Find our workouts on the website and in your files.

Read Week 2 material

No alcohol this week

No caffeine this week

Try a new vegetable

Monitor your sleep

Resist cravings

Grocery shopping for Week 3

Meal prep for Week 3

YOUR GOALS FOR WEEK 2

Start the day with lemon water

Stick to eating guidelines

20-minute workout or other activity

Drink 8 glasses of water (or herbal tea)

Record cravings and detox symptoms

7 hours of sleep minimum

YOUR DAILY TO-DO ITEMS

http://happybodyformula.com/9-week-eating-guidelines/

http://happybodyformula.com/wp-content/uploads/2016/01/Food-Lifestyle_Diary.pdf

http://happybodyformula.com/fitness-workouts-home/


GUIDE TO CARBOHYDRATES

In recent years, few nutrients have inspired as much controversy as carbohydrates. Low-carb? High-carb? Which carbs are good and which are bad? We’ll try to answer some of these questions in today’s know-how article.

WHAT ARE CARBOHYDRATES?

Carbohydrates are a macronutrient used for energy. Like fat and protein, they are one of the primary properties of food. Most plant-based foods contain carbohydrates.

Carbohydrates come as starch, sugar, and cellulose (fibre). Any fruit, vegetable, or grain will be comprised of these things. Naturally, some foods contain mostly starches while others have more sugar. This is the difference between the potato and the ba-nana.

There are two types of carbohydrates. Simple carbohydrates contain one or two sugars (fruit, milk, candy); while complex carbohydrates have three or more sugars (beans, peas, parsnips).

HOW DOES THE BODY USE CARBOHYDRATES?

As well as fat, carbohydrates are the primary source of energy for the body. Our bod-ies digest the food we eat by mixing it with fluids (acids and enzymes) in the mouth and the stomach. When the food is digested, the carbohydrates (sugars and starches in the plants) break down into glucose. Starches digest entirely to glucose, while sug-ars digest to equal parts glucose and fructose. These nutrients affect our bodies in slightly different ways.

Glucose is “the good carb”: used to construct essential molecules, provide fuel to the central nervous system and the brain, and energy to the muscles. Fructose, if consumed in excess, can be quite toxic and has little nutritional and functional value for the body.


While glucose from starches goes straight to work when it hits the bloodstream, our ‘friend’ fructose travels to the liver, where it is converted into glucose. As mentioned, glucose is good, but it’s the damage that fructose itself can cause along the way that’s worrying. Too much fructose can promote gut permeability, fatty liver disease and metabolic syndrome, disrupt gut flora, and has been linked to cancer, kidney stones, and obesity.

Don’t panic! No need to cut out the fruit. We need some fructose, but it should ideally be kept to under 25-30 grams per day. To put it in context, one banana is about 23-25 grams carbohydrates; of which 12-15 grams are sugars; of which 7 grams are fructose. A cup of strawberries is about 11 grams carbohydrates; of which 7 grams are sug-ars; of which 3-4 grams are fructose. One tablespoon of honey is 17 grams carbohy-drates, which is all sugar; of which 8.5 grams are fructose. In comparison: 120 grams of broccoli contains 8 grams of carbohydrates; of which 2 grams are sugars; of which only 1 gram is fructose. You get the picture.

HERE IS WHAT HAPPENS WHEN YOU EAT CARBS

The body processes the food and breaks the carbohydrates down to glucose. Glucose circulates through the bloodstream and is used by the body’s cells and for energy. It’s available for use immediately and is also stored as glycogen for later use. The body can store up to 2,000 calories of carbohydrates (that’s 250 grams) as glycogen, which is important if you’re carb-loading before an endurance event such as long-dis-tance running.


Even if you are not doing intense physical activity, carbohydrates are used in everyday energy exertion, whether it’s walking or working. A balanced diet will result in bal-anced glycogen stores.

Simple carbs like fruit and sugar provide a quick energy boost because they hit the bloodstream very quickly. This is great for athletic performance, when the glycogen levels are low or depleted. However, for sustained energy and stable blood sugar lev-els, we want to avoid quick energy boosts.

Complex carbohydrates (i.e. vegetables with more starch and fibre) are used by the body in a different way. They provide sustained energy and are released into the bloodstream more slowly.

It’s important to note that the body is also good at burning fat for fuel, but only in the absence of carbohydrates. Even then, the body will still need some glucose, which it can manufacture from… wait for it… protein. So even on a very low-carbohydrate diet, you will still have some glucose circulating in the body from the protein you con-sume.

WHAT HAPPENS WHEN WE EAT TOO MANY?

When we keep consuming carbohydrate-rich foods without depleting our glycogen stores, that excess glucose is converted into fat. If you don’t use the fat for fuel then it gets stored in your body. That’s right – that muffin top and the visceral fat around your organs is actually all that unused energy, whether it comes from glucose or fat.

It’s like loading anything else – a cup can only hold so much water before it begins to overflow. You must use some of the water or get a larger cup (a larger body, in this case!).

HOW MUCH IS TOO MUCH?

The notion that we need to follow a low-carb diet to feel good or to reach a weight loss goal is not always true. During the program, we ask you to eliminate grains and legumes for a period of time, but we are not prescribing a low-carb or no-carb diet by any means.

When you eliminate grains alone, your carbohydrate intake will naturally drop. For example, if you’ve been accustomed to eating cereal or toast for breakfast, a sandwich for lunch, and rice or pasta for dinner – which can add up to 200-250 grams of carbo-hydrates per day – then of course you’ll be cutting that intake by half once you switch to a cleaner, more real food based eating plan.


The truth is there is no one-size-fits-all approach to carbohydrates. Some individ-uals fare well on a very low-carb diet. Others feel better including dense sources of carbohydrates such as potatoes, sweet potatoes, and bananas. While we encourage everyone to experiment with their carbohydrate levels, we can gauge an appropriate amount for the average person based on gender, past experience, activity levels and goals.

For example: individuals with diabetes or SIBO should experiment with lower carbo-hydrate intake; around 50-75 grams per day or less. On the other hand, mothers who are nursing and those who suffer from adrenal fatigue will often do better with a mod-erate intake of 100-150 grams of carbohydrates per day. In general, women tend to do better with more carbohydrates than men.

During our program, we suggest a moderate intake of around 100-125 grams of car-bohydrates per day. Here is a handy table from Chris Kresser.


CARBOHYDRATES FOR ATHLETES

You might be asking, “Are there exceptions?” While determining the right carbohydrate intake, consider this.

If you’re an athlete, you’ve probably heard that eating carbohydrates is good for your performance. To an extent, this is true. If you’re only training at high intensity 3 times a week, a moderate carbohydrate intake will suffice.

The technicalities of the issue? Glycogen stores. If you hit the gym with depleted glycogen stores (i.e. no carbs in the system), your performance might suffer. The good news? Eating enough before and after a workout is generally good enough. Naturally, working out in a fasted state such as first thing in the morning will be a qualifying fac-tor in reaching (or not reaching) your strength and endurance feats.


Working out while on a low-carb diet in a responsible manner doesn’t present any problems in terms of being lean and fit, but it could prevent you from reaching strength goals; and for many people this doesn’t work long-term.

Eating carbohydrates after a workout helps to replenish glycogen stores, so that they don’t get depleted. It’s recommended to consume some carbohydrates (and pro-tein) within an hour or two of training, to reduce the risk of inflammation, weakening immunity, and prolonged soreness or injury.

Endurance athletes and those wishing to maximize strength gains should consid-er both the amount of carbohydrates and the timing of consumption. Studies have shown that distance runners perform better and faster while consistently following a higher-carb diet. On the other hand, low-carbohydrate intake has minimal effects on short-term, high-intensity training.

If you often feel exhausted during or after a workout, fail to make strength gains, or can no longer perform to your best ability on a lower carbohydrate diet, make a con-scious effort to eat more (150-200g) every day, and place the bulk of the carbs before and after your workout to ensure that glycogen stores are always stocked and ready to go.

KEY TAKE AWAY. Don’t be afraid of carbohydrates, but be aware of how much you consume, when, and from what sources. Have some carbohydrates with protein and fat, ideally before or after a workout, and from nutrient dense sources like vegetable and fruit, rather than pasta and bread. Be mindful of your own activity levels and cir-cumstances.

WHEN AND HOW TO EAT CARBSWhile we touched on timings for athletes’ carbohydrate consumption, it can be benefi-cial for everyone to be more mindful of carbohydrate timings and pairings.

We often crave carbs for reasons other than hunger. Lack of sleep and stress can release certain hormones to make you crave carbohydrates. If you’re not consuming enough protein, and fat, you will be craving carbohydrates. In fact, given a large bowl of chips, your body will tell your brain to keep eating not because you’re hungry, but because it hasn’t satisfied its need for protein. Eating meals dense in protein and fat will inevitably be more satiating than a meal made up of mostly carbohydrates. It’s best to pair your carbs with protein and some fats. While it’s simple to snack mindless-ly on fruit, your body isn’t so keen on all that fructose without a buffer.

Let’s go over some good times to chow down on something sweet or starchy.


After a workout. Your muscles need fuel to recover properly. It’s best to get that nutrition within three hours of a sweat session. Using carbohydrates when your body is equipped to use insulin (to help muscle growth) can help you stay strong and avoid injury.

Before a workout. Carbs are an easy source of energy for the body to use during a tough workout whether it’s endurance or strength training. Carbs help preserve muscle when paired with protein. Finally, they stimulate the re-lease of insulin, which is why you should always pair your carbs with adequate sources of protein and/or fat.

Throughout a physically active job. If you’re on your feet for 8+ hours a day, a small amount of carbs will help to sustain energy. Frequent or prolonged phys-ical activity means that your body is constantly searching for easy energy (i.e. glucose), so include some starch in your meals.

While breastfeeding. While nursing, it’s important that your milk is abundant, and a low-carb intake can diminish the supply. In addition, you might lose weight on a low-carb diet more rapidly than is optimal while nursing. Eating moderate carbohydrates likely won’t cause any issues, but it’s good to eat fruits and starches after birth to avoid any further stress on the body.

When you’re underweight or have a low body fat percentage. Naturally lean built individuals and athletes, or people who are seeking to gain weight, should consume moderate to high carbohydrates. Insulin sensitivity is often not an issue for those with healthy metabolisms, and more carbs can be benefi-cial for certain body types.

BEST SOURCESVegetables and fruit will be the main bulk of your carb intake because of their stun-ning nutritional profiles. Without having to be enriched (like bread and pasta), veggies are naturally packed with vitamins, minerals, and fibre for vibrant health, satiety, and easy digestion.

Let’s cover some healthy, energy-dense carbohydrate sources.

Sweet potatoesA serving of sweet potatoes can offer up 377% of your vitamin A intake, plenty of soluble and insoluble fibre, and they’re a lower glycaemic-index choice in compar-ison to white potatoes.


PotatoesWhite potatoes get a bad rap but they’re actually a great fuel source packed with nu-trients. They contain more potassium than sweet potatoes, just as much magnesium, and loads of fibre.

Pumpkin/Winter squashThere are so many varieties of pumpkin and winter squash, each with its own impressive list of nutrients. Butternut squash is similar to sweet potato, but it’s lower in calories and contains even more vitamin A. Pumpkin can be en-joyed all year round, especially if get it frozen or in a can, and a single serving offers up 3-5 grams of fibre, making it both satiating and great for digestion.

Being part of the nightshade family (together with eggplant, peppers and tomatoes), potatoes do contain some toxic substances, which can cause an inflammatory re-sponse in certain people. The good news is that most of those are located in the skin of the potato, and can be drastically reduced by simply peeling the potato before cooking.

Cooling cooked potato increases its resistant starch, a form of beneficial fibre, and reduces the glycaemic index by 30%. In addition, consuming potato with healthy fats, vegetable fibre, and something acidic will further reduce the GI index. Even if you reheat the potato after cooling, you will still get the benefits of slower glucose absorp-tion.

PlantainsOne medium plantain offers up half the daily recommendation of vitamin C, a fair amount of magnesium, vitamin A and B6, and they’re lower in fructose than their produce twin – the banana.


Cassava rootTapioca starch or flour is made from this root vegetable. It’s a great and fair-ly nutritious, flour substitute. It’s quite versatile and can be used in both bak-ing and thickening of sauces. It has the highest protein content of all the staple starches, and it contains loads of miner-als including magnesium, zinc, copper, and iron.

BeetrootSweet and starchy, these guys are full of phytonutrients, antioxidants and folate – which help the brain and the nervous system. Folate is most commonly found in legumes, which are also a source of carbohydrates and protein; but will be avoided during the first stage of the program.

Carrots, onions, Jerusalem artichoke, parsnips and eggplant (or aubergine for our British friends) are also mod-erate-to-high sources of nutritionally dense carbohydrates. And let’s not for-get about those luscious, antioxidant rich berries, kiwifruits, pears, and green apples. Bananas are great for a quick carbohydrate fix after a workout.


WHY AVOID (MOST) GRAINS & LEGUMESA healthy diet is often associated with whole grains and legumes. From oatmeal and buckwheat, which are inherently gluten-free, to black beans and chickpeas, which provide some plant-based protein; many individuals think that these foods are quite healthy.

While these foods are certainly better than some, there are a few issues under the hood. Let’s uncover the main problems with grains and legumes.

LECTINSLectins are proteins that bind to carbohydrates. Present in all forms of life, they’re es-pecially prevalent in grains and legumes. While there is no way to avoid them entirely, we suggest avoiding them from certain sources.

So, what’s the difference between good and bad lectins? In plants, lectins are used for survival. In the body, lectins serve the immune system and can help to fight off illness-es like pneumonia. Herbs such as garlic contain beneficial lectins.

Lectins also contain toxic and inflammatory properties that cause problems for many people. We don’t digest lectins; instead, we produce antibodies to them. Our body’s response to lectins varies, and oftentimes, that response begins in the immune system. Common symptoms are joint pain, inflammation, and skin rashes. If you suffer from autoimmune issues, digestive distress, GI issues, or simply want to heal the gut, avoiding grains and legumes could eliminate problems caused by the harmful lectins.

In short, when we consume too many lectins, especially in the form of raw grains and legumes, our body will naturally reject these things. The most dramatic symptom is lectin poisoning. If you experience vomiting, diarrhoea, or other severe symptoms from these foods, it can be attributed to overloading on lectins.


Soaking, fermenting, sprouting, and cooking grains and legumes can reduce lectin content, which will help to avoid lectin poisoning, but it doesn’t get down to the root issue. If you’re experiencing any discomfort or attempting to heal an obscure health condition, eliminating these foods is truly the only way to tell how your body reacts to the lectins.

THE LOWDOWN ON PHYTIC ACIDPhytic acid, or phytates, are found in many common foods: namely grains, legumes, nuts, and seeds. It can be found in trace amounts in fruits and vegetables as well.

Phytic acid is essentially phosphorous – an important mineral found in many foods. Unfortunately, in this situation it is in its storage form, which means it’s unavailable to the body when consumed.

Upon consumption, that bound-up phytic acid attaches itself to other minerals such as calcium, magnesium, iron, and zinc, preventing them from being absorbed in the body. Moreover, phytates reduce the digestibility of starches, proteins, and fats.

While small amounts of phytic acid are inevitable in any omnivore’s diet, consuming excessive amounts presents problems. In our mission to eat whole foods, we aim to normalise and regulate the digestion, which is hindered by phytic acid. Overconsump-tion also increases the risk of mineral deficiencies. For instance: one of the most com-mon deficiencies is iron, and just 5-10 mg. of phytic acid can reduce iron absorption by 50%.

The amount of phytates in different foods varies widely, but the one conclusion that can be drawn is that high-phosphate fertilizers increase phytates in foods. In addition to poor cooking techniques (i.e. not soaking the nuts/seeds/legumes), much of the processed food we eat that contains grains and legumes is higher in phytic acid than it would be if it were grown in compost.

It’s impossible, and unnecessary, to avoid all foods with phytic acid. However, such foods should ideally be soaked, cooked with high heat, fermented, or sprouted to reduce the phytic acid content. Finally, you should limit phytate consumption to ap-proximately 800 grams per day on the high end. By eliminating grains and legumes, the number will be much less, so you won’t have much to worry about.


REFINED CARBOHYDRATESLet’s look at some differences between carbohydrates from real food and refined carbohydrates? In short, an organic pota-to goes through no processing. It’s simply grown and distributed. On the other hand, a standard slice of white bread is made from a plant material that has been processed to remove the bran, enriched with things like fibre and vitamins (which were removed during processing) and packaged as slices.

Other foods and food products that are considered refined carbohydrates include:

• Table sugar/white sugar, brown sugar• Honey, molasses, agave syrup, maple syrup, brown rice syrup• Maltose, fructose, glucose syrup• Dextran, sorghum, treacle, panela, saccharose, dextrose, maltodextrin• Fruit juice concentrates• All types of flour (wheat, oat, legume, rice, corn)• Grains (oats, rice)• Corn starch, potato starch and modified food starch

Refined carbohydrates should be avoided or consumed in small amounts. Con-sumption of refined grains and sugar has been linked to depression in women, type 2 diabetes, Crohn’s disease, food addiction, and metabolic syndrome. In fact, many of these can be treated and managed on a diet low in sugar and refined carbohydrates. In addition to putting individuals at risk of chronic illness, refined carbohydrate intake can impact your metabolism, weight, and well-being in the short-term.

Refined carbohydrates are used up by the body rapidly, which quickly increases blood glucose, in turn rising insulin levels. With such a rapid rise and fall in blood sugar, our hunger signals are thrown off track.

When the body is fuelled by refined carbohydrates, we get hungrier quicker and more urgently than if eating protein, healthy fats, and safe starches. Combined with the hyper-palatability of sugary, bready foods that drive the need for more, this diet leads to weight gain over time. Refined carbs also contribute to inflammation in the body, which can exacerbate chronic pain, increase frequency of infections, worsen allergies and asthma, cause fatigue, and increase blood pressure.


LEGUMES AND SOYLegumes, and soy specifically, are often considered healthy in comparison to table sugar and white bread. This is especially true while following a plant-based diet as pro-tein deficiencies are common; and these foods contain a substantial amount.

So, what’s the problem? Let’s cover some ground with soy.

First and foremost, a lot of soybeans are genetically modified crops. This differs be-tween countries, but you have to know where your soy comes from and how it’s pro-duced there.

Soy is cheap and makes farming practices efficient (to an extent), but this means that most of it is not quality soy. Furthermore, like corn, it’s often injected into seemingly innocent products as preservatives because it’s so inexpensive to produce. Read your labels!

Cutting out legumes and soy in food products also means eliminating things like pea-nut oil and soybean oil as they present the same problems in addition to being poly-unsaturated fats (more on that next week).

• Soy contains phytates and anti-nutrients we talked about above, which means that the protein content in unfermented soy may be overshadowed by the malabsorp-tion of nutrients in the first place.

• It also contains goitrogens, which can affect thyroid function. Thyroid problems can cause a host of issues, namely trouble with weight loss and maintenance.

• Soy contains phytoestrogens, which can cause hormonal troubles. This compound resembles human estrogen, which may block the natural hormone. Consumption of this compound has been linked to breast cancer and infertility.

• As a protein source, soy is inferior to animal protein as it doesn’t deliver a full ami-no acid complex that can be fully utilized by the body.


Got all that?Let’s make a note on organic, fermented soy products such as tempeh, naturally brewed soy sauce (we recommend Tamari) and miso. These traditional foods are less problematic than processed tofu or soy milk because the fermentation and soaking processes neutralise a large percentage of the harmful compounds, and makes the present nutrients more bio-available. Due to their strong flavour, these condiment foods are used in very small amounts, which shouldn’t present a problem for most healthy individuals. However, some people with soy allergy or severe gastrointestinal issues might want to avoid all soy products during the the reset phase.

WHAT ABOUT OTHER LEGUMES?Legumes include all beans, peanuts, soy nuts, peas, and lentils. They are considered as healthy sources of protein on a plant-based diet. However, we run into the same prob-lems with phytates and anti-nutrients here. While soaking the beans prior to cooking eliminates this issue to some extent, there are still a few downfalls.

• Beans are FODMAPS (a specific groups of carbohydrates), which makes them diffi-cult to digest. If you have IBS or other digestive issues, excess consumption of galac-to-oligosaccharides can worsen symptoms.

• While toxic lectins are found in many foods, beans that aren’t properly prepared contain high amounts. This impacts gut health and can lead to irritation.

• Peanuts (a legume, not a nut) often contain aflatoxins which is an “unavoidable contaminant” caused by mould that tends to grow on peanuts. Soy and peanuts are also highly allergenic foods.

SAFE STARCHES & PSEUDOGRAINS

Pseudograins refer to things like quinoa, buckwheat, and amaranth, which are techni-cally not grains, and are naturally gluten-free.

The main “safe starch” is white rice. Let’s get into the technicalities, when and how to include these foods, and what sort of problems you may encounter when reintroduc-ing these foods.

Continued to next page...


QuinoaQuinoa is technically a seed. It’s naturally glu-ten-free, high in protein, and it’s touted and sold as a health food in red, white, and black varieties. It’s one of the few complete plant proteins, which means it contains all of the essential amino acids.

The downside? This plant produces saponins, lectins, and protease inhibitors, which aid in protection of the plant, but not our body. These compounds can irritate the digestive tract and cause pancreatic damage. As with many of these “grey area” foods, proper preparation can lessen the effects of the neg-ative compounds. We will learn how to this during the Recalibrate phase.

BuckwheatYet another pseudograin that contains a fair amount of protein. Buckwheat also contains plenty of B vitamins and iron. It can be found in the form of flour, soba noodles, and raw groats. Like wheat allergies, buckwheat allergy is becoming more common in the 21st century and individuals should observe any reaction while eliminating and reintroducing this food. The same problems that present themselves with quinoa are present in buckwheat.

AmaranthThis little “grain” has almost triple the fibre of wheat with tons of magnesium, iron, and B vitamins. While it’s high in protein like buckwheat and quinoa, it presents many of the same issues with digestibili-ty, glycaemic load from high carbohydrate content, lectins and phytates. Popped amaranth (a crunchy cereal much like puffed rice) has an incredibly high glycaemic index making it the most detrimental of the three pseudograins to blood sugar levels.


White RiceThis is not a pseudograin, but a true grain. The difference between white rice and other grains lies in its neutral nutritional qualities. In essence, it’s not very nutritious but it’s also not ridden with anti-nutrients like most other grains and pseudograins. While brown rice is known as the healthy rice due to its outer shell remaining in tact (the bran), that shell also contains common toxins found in grains. Removing the shell successfully rids the grain of both its anti-nutrients and nutrients. Thus, white rice is born. Once cooked, white rice becomes a “safe starch”, so it’s still high in carbohy-drates but it’s not nutritionally compromising.

As with all foods, your approach to pseudograins and safe starches should be high-ly individual. With no pre-existing health conditions, insulin sensitivity, allergies, or digestive issues, these can be a part of a healthy diet. To best observe any potential reactions, these foods should be eliminated for at least 30 days and reintroduced sep-arately. During reintroduction, these foods should be prepared to maximize nutrition, which will include lessening phytic acid content via soaking, sprouting, fermenting, hulling, and/or heating the foods in question.

Above all, these foods are primarily a source of carbohydrates. You can refer to our carbohydrates guide for specific numbers to aim for, and under what conditions you should be consuming more carbs. By gauging your own needs over time, these foods can be included in a healthy, balanced diet when served with appropriate amounts of protein, healthy fats, and vegetables.


Pseudo-legumesAs you may have gathered, we are avoiding legumes due certain anti-nutrients includ-ing phytic acid and lectins. Green beans, snow peas, and sugar snap peas are techni-cally considered legumes, but they are much younger and a little different.

In their immature state, the inside seeds haven’t had a chance to dry which is when their lectin content rises to toxic levels. Unlike black beans and garbanzo beans, these “young beans” are eaten fresh so nutrition isn’t compromised and we aren’t presented with the same issues of anti-nutrients.

Just from regular cooking, phytic acid content is reduced in these legumes by more than 50% – with peas inherently containing more. Besides all of the nutrient talk, these foods can help lower cholesterol, get a daily dose of vitamin K, and help regulate blood sugar since they fall quite low on the glycaemic index in comparison to dried beans. In short, the good outweighs the bad, which is a nice rule of thumb when it comes to most green, plant-based foods.

Finally, baby peas (like the type in the freezer section) should be avoided and con-sidered a traditional legume until reintroduction as phytates and lectins are found in higher quantities when the bean is separated from the pod.

So, that’s the skinny on grains and legumes. Hopefully it makes sense as to why these foods should be avoided. We will be reintroducing the foods at the end of the program which can help you decide which types of grains and legumes work well for you and your goals.

As always, diet is highly individual and is subject to change over time. You might real-ise that you feel better without these foods especially if you have trouble with diges-tion, inflammation, vitamin deficiencies, or weight control.

And finally: if you’re still worried that we’re removing a full food group for four weeks, remember that grains and legumes offer no nutrients we cannot obtain from plant and animal foods.


BENEFITS OF LEMON WATEREasy-peasy lemon squeezy. It’s a simple fix you can work into your daily routine; preferably first thing in the morning. Let’s cover the basics including the hows and whys of lemon water.

You can add a squeeze of fresh lemon juice (we do ¼ – ½ lemon) to a cup of cold or warm water. Remember not to use boiling water as you would for brewing tea. Liquid that is too hot will kill off some of the ben-eficial properties of the citrus.

HydrationRegardless of whether or not life has given you lemons lately, you should always begin your morning with at least a cup of water. During sleep, your body naturally becomes dehydrated because, well, you’ve been resting, not drinking! There’s no better way to wake up your body and your brain than with water – the lemon is just an added bo-nus.

ImmunityCitrus fruit is loaded with vitamin C, and the lemon is no exception. Vitamin C helps to get through a cold and make it through the flu season untouched.

Unfortunately, fresh citrus juice is a sugar bomb you don’t want to start your morn-ing with. A squeeze of lemon in your water can offer up that vitamin C boost without the blood sugar spike. It’s also helpful to dilute citrus juice with water so the acidity doesn’t wear on the enamel of your teeth.

Reduces InflammationRegular doses of lemon water reduce acidity in the bones and uric acid in joints, which are two primary causes of inflammation.

Weight LossPectin fibre, found in lemons, can help reduce food cravings. This is why it’s a strong way to begin the day as you start off on a healthy note and prepare the body to crave healthy foods. Studies have shown that it may also improve metabolic rate over time.


Healthy SkinSkin cells rely on water to stay hydrated and therefore healthy. The addition of antiox-idant rich lemon can help the body produce collagen to help keep facial skin firm and fight wrinkles. .

Beating StressVitamin C is used by the adrenal glands in the production of all adrenal hormones such as cortisol; so replenishing the stores can help to manage stress and beat adre-nal fatigue, which is caused by excess stress and poor stress management.

Boosting EnergyMany people’s morning ritual includes coffee – and quite a few cups of it. Replacing that cuppa with a glass of lemon water can help you replace the habit and boost your energy naturally. It may not contain caffeine, but it can be a great way to develop a new routine if you’re trying to kick coffee.

Potassium LevelsPotassium is important for the nerves and the brain. It also helps to replenish elec-trolytes, so lemon water is the perfect hydration before, during, or after a workout when your body needs fluids the most. It also makes it a good contender for hydrating after a bout of the flu or a big night out.

Fresh ScentLemons not only taste great, they smell lovely too. The scent of lemons has been shown to have a calming effect, so savour the moments as you juice your citrus.

See? This simple fix can go a long way in improving everything from digestion to en-ergy levels. Living healthily is simply a series of small steps that make a big impact, and incorporating a little citrus into your morning shuffle is one of many ways to start improving. When life gives you lemons, make warm lemon water.

DigestionAt night, your body shuts down for one purpose – rest! That means normal bodily functions like digestion take a back seat. Upon waking up, drinking warm lemon water helps to wake up your insides and get those digestive juices going. Lemon water helps to flush your system of toxins and boosts healthy digestion. Tip: Add a slice of fresh ginger.


BREAKFAST SURVIVAL GUIDEBreakfast. As they say – it’s the most important meal of the day. First of all, it sets a tone. Eating a healthy breakfast is more likely to inspire you to continue making healthy choices throughout the day, especially for those of us who embrace the “all or nothing” mindset. For example, if we eat a muffin alongside a sugar-infused latte for “breakfast”, we are more likely to say, “Well, I’ve already messed up, might as well keep going” and start again tomorrow.

On the other hand, if we begin our day on a positive note, we might feel more confi-dent in making smarter choices by saying, “I made one good decision, why not make another?” It doesn’t hurt if you choose a satiating breakfast combination of healthy fats, plenty of protein, and some vegetables. Unlike pastries, bagels, and cereal, a truly balanced breakfast with some protein won’t cause that spike and drop in blood glu-cose levels, which contributes to you feeling hungry a couple hours before lunch rolls around, and will keep cravings at bay throughout the day.

TACKLING BREAKFASTAdapting to a change in your diet is hard enough, and making those decisions first thing in the morning increases the difficulty of the challenge quite a bit. Since most of us are on the go in the morning, it’s much easier to pop a piece of toast in the toaster or guzzle down a bowl of cereal and milk. Unfortunately, these things are not on the menu. From now on, forget everything you know about breakfast… besides bacon and eggs, which are totally acceptable. Here are a few tips:

*Forget about the sweet stuff. Breakfast is one of the only socially acceptable times to eat dessert in place of a meal. Unfortunately, this drives people’s sugar addiction and fuels it first thing in the morning. Including fresh fruit alongside your breakfast isn’t a problem, but loading up on sweet pancakes, oatmeal, and carb-heavy dishes loaded with added sugar is a big mistake. While it can be hard to transition from sweet to savoury, you’ll find that the payoff is worth it. Again, this lessens the insulin spike and subsequent drop that throws your hunger cues and energy levels off balance.


*Don’t skip the protein. Unlike simple carbohydrates, protein fuels the body over time. Remember, your body will convert protein to glucose if it needs it. Having 10-20 grams of protein will make you feel full and energised for hours. Pairing protein with carbohydrates will also keep blood sugar levels stable. For example, if you want to have a green smoothie, make sure to add some protein on the side such as a boiled egg, cooked chicken or quality protein powder.

*Bring back the fat! Whether you choose to add some bacon or smoked salmon to the plate, slice up half an avocado, or cook your greens in coconut oil, fat is fuel for the brain. Many people rely heavily on caffeine and a quick sugar fix to feel that morning jolt – only to find it wears off far too quickly. Having a serving of healthy fats will help you get more done by clearing up any brain fog and increasing your focus.

*Prep, prep, prep. If you’re busy in the mornings and waking up 20 minutes earlier each day to get cooking doesn’t sound appealing, meal prep is your friend. Boil a doz-en of eggs to grab and go, whip up a batch of coconut yoghurt to pair with healthy fats like nuts and seeds, purchase pre-cooked sausages that are simple to heat up, or triple-batch a breakfast hash or frittata full of veggies and some nice ham. Once you become more accustomed to eating savoury foods for breakfast, last night’s dinner leftovers will be the easiest and tastiest option.


No Cook Breakfast Options. While you’ll have to prepare most of these options the night before, these are foods that are portable, you can enjoy cold, and reheat in a pinch if desired. Some of these are mains while others are sides. Remember, balance should be the goal of every meal: protein, fat, veggies, and some starch if desired.

• Boiled eggs, egg cups or muffins, or frittata

• Savoury grain-free bread with avocado & tomato

• Pre-cooked sausage or bacon with some veggies

• Pre-made salad with added protein

• Dinner leftovers, vegetable hash

• Green smoothie with added protein, chia puddings, fruit and nut butter

• Canned seafood or beef jerky and some fruit and avocado

TURNING WORDS INTO ACTIONS

Building a balanced breakfast meal is actually quite easy if you have a format to work with. There are endless combinations you can work with to make your morning meal as satisfying as ever. Moreover, we’re going to talk about making this easy. Here are some tips and examples to keep in mind.


Egg-free breakfast? The same principle applies – fat, protein and some carbs. Go for a simple chia seed pudding with coconut milk, nuts, seeds and berries; a bowl of starchy vegetable and sausage hash; or some smoked salmon with sweet potato and salad. Hearty chicken stew or soup is great first thing in the morning.

It’s all about you! We’re setting a tone for our day with this first plate of food, and it will reflect how you feel through the morning and hours after. Experiment with differ-ent foods, macronutrient (fats, protein, carbs) ratios, and meal timing. What makes you feel best? What gives you the most long-lasting energy? What food combinations are both physically and emotionally satisfying? If you work out in the morning, do you like eating your larger meal before or after? Diet is a highly individual experience, which is something that should be emphasised whilst discussing changes – only you can determine what works best for you.

LET’S SIMPLIFY THINGS

We often don’t prioritise breakfast (who does when they’re groggy out of bed?), and it can certainly take time to get used to cooking more in the morning, but it does get easier once you develop your own system. Let’s look at how to build the ultimate morning fuel.

Include a palm-sized (approximate) portion of protein. Some examples include:

• 2-3 eggs (depending on appetite)

• 100-200 g / 4-6 oz. leftover chicken or tur-key

• 120 g / 4 oz. leftover beef or other red meat

• 120 g / 4 oz. breakfast sausage

• 1-2 links pre-cooked chicken sausage (GF)

• 100 g / 3-4 oz. fish such as smoked salmon or mackerel

• 1-2 slices of free-range bacon


Some healthy fats. Here a few ideas for you:• ½ avocado

• 1 tablespoon coconut oil, olive oil, ghee, or avocado oil for cooking

• dollop of homemade mayonnaise

• ¼ cup nuts or seeds

• eggs, meat and fish mentioned above will also provide fats

Add some non-starchy veggies. Some ideas include:

• steamed or sautéed greens (spinach, collards, kale)

• steamed or roasted cruciferous veggies (Brussels sprouts, cauliflower, broccoli)

• sautéed mushrooms or steamed or sau-téed green beans

• steamed or sautéed snow peas/sugar snap peas

• grilled eggplant

• tomatoes and onions

• steamed or roasted carrots or celery

• spaghetti squash oe roasted or spiralized zucchini/courgette

• slices cucumber, tomatoes, red peppers or radish

DON’T FORGET TO SHARE YOUR MEAL PICS WITH US ON FACEBOOKOR INSTAGRAM. MAKE SURE TO USE #HAPPYBODYFORMULA.


And a little bit of starchy vegetable and/or fruit, if you want. This group should comprise about ¼ of your plate. Some examples include:

• butternut squash/pumpkin or other squash (roasted, boiled, or pureed)

• sweet potato (whole roasted, mashed, pan-fried)

• potato (hash, mashed)

• celeriac root (hash, mashed)

• rutabaga/swede or parsnip (hash, mashed)

• beetroot slices

• ½- 1 cup berries

• small apple, pear, peach, nectarine, or kiwifruit or half a banana

• ½ cup pomegranate arils

• 2-4 pieces of dried fruit

• ¼ cup dried and unsweetened raisins, cranberries, blueberries

Put an egg on it! Meatloaf for breakfast? Chicken and broccoli? A good ol’ fashioned stir-fry? If these foods don’t quite sound like “breakfast” to you, put an egg on it. Heck, toss some bacon bits in the pan and fry up your leftovers in the smoky goodness. If leftovers aren’t your cup of tea, take some initiative to spice things up. There are very few foods that don’t pair well with a poached egg.


CRAVINGS SOSIt’s bound to happen. Whether you’re doing good for a day or for a week, that sneaky little voice inside your head is going to rear its ugly head at some point. It will say, “Eat me” as you stare down the office break room table full of homemade cookies. You can’t predict when it will happen, but you can trust that it will. Let’s get you armed with strategies to fight that little voice inside your head.

Nut Milk (almond, cashew, hazelnut)

More often than not, our overwhelming desire to eat chocolate ice cream RIGHT NOW (and all of it…) is not actual hunger. But where does that little demon come from? Stress. Sleep. What you ate earlier. The brain and the body have a tendency to discon-nect when these factors are neglected.

MAKING SENSE OF SUGAR CRAVINGS

Fatigue is a huge culprit. When we’re tired, we seek immediate energy, and our bod-ies know that sugar and carbs can give us that. Furthermore, not getting enough sleep can make you less inhibited to make good choices. Think about ways to improve sleep. This won’t fix the craving at present, but it will help to prevent them in the long-term. If your cravings hit around the same time as that afternoon nap-bug, take a breather and get a few minutes of shut-eye. Sugar is also a cause of fatigue, brain fog, and


overall sluggishness hence the term “sugar hangover”. Therefore, eating sugar now isn’t going to give you the boost of energy you’re seeking. Instead, it will start a vicious cycle of sleepiness and cravings.

Stress management is key. Sugar cravings can be attributed to a few stress-relat-ed issues. The term “comfort food” is a legitimate concept with science to back it up. When our brain is producing too much cortisol (the stress hormone), the foods we tend to reach for have a positive effect on reducing how strongly we feel these emo-tions. Obviously, the positive effects don’t outweigh the negative ones. Address the stress in ways that won’t negatively impact your health such as meditation, moderate exercise, and social activities.

Check your nutrition. Even if you believe you’re getting everything you need, defi-ciencies can happen, and they can cause cravings to bubble up. There are a few ways these “missing foods” can cause cravings. For example, we often crave foods that we’re allergic or sensitive to. Naturally, you should avoid these foods, but the body reaches out for them to reduce the “withdrawal” symptoms. Instead of reaching for the hy-per-palatable foods, choose some greens, foods with probiotics, and sea vegetables, which contain concentrated amounts of nutrients, vitamins, and minerals your body might be missing out on.

Naturally sweet food like fruits (especially dried) and honey can also drive the need for MORE. If you’re reaching for these ‘healthy’ foods to subdue sugar cravings too frequently, you may notice that it’s only making things worse. Reaching for low-glycae-mic fruits such as berries or apples in place of something like dates can make a world of difference. Dried fruits contain concentrated amounts of sugar that can cause your body to react in the same way it would to eating a cupcake.

Gender plays a role. Being a female when it comes to food cravings doesn’t quite work in your favour. Women tend to gravitate towards sweets while men are more inclined to indulge in savoury foods (think sushi, steak, potatoes). The common de-nominator is that these foods we crave are energy-dense. Women are also more likely to have hormonal imbalances that can cause cravings.


• Stop using food as a reward. Our inner reward system is powerful, and it turns those potential moments of weakness into a logical excuse to dive right in. When we use phrases such as, “I’ve been good, I deserve this” or “I’ve had a bad day, this [food] will make it better”, we’re fostering a negative relationship with food. These emotional rationalisations completely miss the point of moving past our cravings and feeding our brain – not our bodies – in a different, more fulfilling way. We often aren’t even aware of these subconscious thoughts because we inherently seek plea-sure in food. Think about your WHY.

• Learn to embrace saying “no”. Cravings can get the best of us due to social sit-uations, pressure to eat with others, or the desire to “eat like a normal person”. Combined with the modern culture of saying, “Yes” to everything, we immediately rationalise straying from our eating plan to feel included or act polite. When you understand that you have the power and ability to say “No” whenever you want to, these situations become something YOU are in control of. Grant yourself that free-dom.

• Drink a tall glass of water. We have a tendency to confuse our thirst for hunger. If you feel like candy directly after eating a balanced lunch with protein and fat, your might just be thirsty. Drinking will also give you some time to think why you have the craving. Before you give in, sip on something.

• Fat is your friend. Fat is the most satiating of the macronutrients (protein, carbs, and fat), so make sure you’re getting enough. In recent years, we’ve been taught that all fat is bad for us; but hopefully, you’re learning to accept that just isn’t the case! If you’re still skimping on healthy cooking oils, fatty fruits like avocado, oily fish, and the beloved bacon, consider taking it up a notch. If you’re not getting enough fat throughout your daily meals, you’re more likely to get hungry in between ‘em. Fur-thermore, you should pair starch and sugar with fat to lessen the effects on blood sugar; think of it as a buffer. If you’re feeling peckish, try downing a teaspoon of coconut oil instead.

• Get spicy. Spices in the food make them more satisfying, flavourful, and healthy. Certain spices – especially warm spices like cinnamon, nutmeg, and cardamom – add sweetness to the meal naturally while subduing cravings and helping to manage blood sugar.

• L-glutamine. This is a supplement that has been shown to lessen and reduce crav-ings for sugar. It’s also good for regulating digestion and improving the immune system, so it can’t hurt. The jury is still out, but the studies yield promising results.


Scott Gooding Scott Gooding Project

Begin by reading food labels and understanding the different guises sugar comes in, as well as understanding serving sizes. Having a visual representation of sugar in a product will help to curb indulges too – knowing 4 grams of sugar equates to 1 tsp sugar is often a deterrent.

TIPS FROM THE EXPERTS

Larina RobinsonThe Body Dietetics

Drink more water! Half the time, you’re just thirsty when you go hunting for a snack. If regular water doesn’t work, drink some soda water with a dash of fresh lime juice.

Lee HolmesSupercharged Food

Look deeper at why you are having that craving and understand the emotional reason behind it.

Michelle SpringThriving On Paleo

When I’m trying to get over sugar and carb cravings, I let myself snack as much as I feel I need to – but only on protein and fat.

Jaclyn HarwellThe Family That Heals Together

My best tip for getting through sugar cravings is to allow yourself a little nibble of raw honey when the cravings get unbearable. Just stick it out and don’t cave, or the cravings will just keep coming back.

Debra DornThe Saffron Girl

Part of how I achieved elliminating sugar was by cleaning out my pantry first. If I ever have an urge for something sweet, my only option is fruit.


Jo RomeroComfort Bites

Follow the, “No, not even JUST one” rule. In the beginning, we’d go out and my husband would order some treats for himself and the children and say “Oh come on, just one won’t hurt”. So I or-dered a wodge of Cookie Dough Cheesecake. And do you know what happened? I went home and ate chocolate, and then biscuits and then the next day it continued, until I had to stop and start the whole thing over again.

Nazanin KovacsNaz Kovacs

I would say my number one tip is to start your day off with a meal based on protein and fat. Also drinking some warm water with lemon/raw apple cider vinegar first thing. Sometimes crav-ings are more psychological. It’s important to really listen to your body and see if you actually really do want something sweet or you’re just conditioned to think that way. Most importantly, I would also say ditch the guilt.

Alexa SchirmSimple Roots Wellness

Try eating within a set period of time during the day. Eat all of your food within a 12 hour span or less to ensure that your hor-mones are working with you keeping you in a fat-burning state.

Sheila Walsh DuntonPurple Beet Nutrition

My favourite tip is introducing people to coconut butter. Just a spoonful really satiates.

Erin CarterPure & Simple Nourishment

Sugar and carb cravings are often triggered by boredom or feel-ings of anxiety. Next time one hits, go for a 10 minute walk or find an activity to do and I bet those cravings will go away.


Root vegetables are exactly what they sound like. They’re simply vegetables that grow in the ground. Essentially, they are storage organs, and they store carbohydrates. When we talk about starchy veggies and non-starchy veg-gies, these fall into the first category. They are often important staple foods in tropical regions, in places where cereal and processed carbohydrates aren’t widely available. It goes without saying that getting carbohydrates from real food sources is far superior than excess consumption of processed grain products.

TASTY & HEALTHY ROOTS TO TRY

In today’s post we’ll look at some common, and not so common, starchy root vegeta-bles. We won’t be covering onion, radish, turnip or kohlrabi as they are less starchy – but technically they fall in this category as well.

CARROTSCarrots are very popular already, but we should still mention them because they are roots and they are very nutritious. High in beta-carotene and other antioxidants, car-rots also contain decent amounts of vitamin K, pantothenic acid, folate, potassium, iron, copper, and manganese. They are not as starchy or high in carbohydrates as po-tatoes, but some might point a finger at their sugar content. You must not forget that carrots are quite high in fibre, which means you can safely enjoy them in salads, stews, roasts and soups. Go the mighty carrot!

Try out carrot, ginger & coriander soup recipe in Week 3.


CELERIACThis root is hard to peel, but worth the effort. It’s distinguishable due to its hard, slight-ly fuzzy, and rough outer layer. Celeriac is simply the root of the celery plant, so it has a similar taste with an earthy, starchy note to it that comes to life when cooked. Not only is it a delicious way to add starch to the diet, but like all roots, it has an impres-sive nutrient profile. This root contains calcium, Vitamin B6, magnesium, phosphorus, potassium, Vitamins A, C, and K, and dietary fibre.

The best way to receive all of these nutrients is eating the root raw – but it lacks taste without being cooked. Steaming the veggie will keep nutrients intact, but some of the tastiest ways to consume it include cut and baked like fries, or chopped up and added to a soup or stew in place of potatoes. Try it as celeriac remoulade or a celeriac soup.

PARSNIPSParsnips look a lot like large, white carrots. They have a spicy taste, somewhat com-parable to radishes, but milder than the turnip. Its taste develops during growth after the first frost when the starch turns to sugar. Although these roots aren’t as sweet as beets or yams, they have a pleasant saccharine to them. Like most roots, the parsnip is high in vitamin C, potassium, and dietary fibre, so it’s a good food to add while try-ing to stay healthy and keep digestion optimal. You can eat parsnips raw, although the true flavour is brought to life with a little heat. Like most roots, these make a delightful mash, fry, or addition to a vegetable roast. To bank on the sweet factor, try pairing this root with warm spices like cinnamon and nutmeg.

Try parsnips as spiced baked fries, braised in a stew or roasted with cinnamon.


JICAMAThis root is gaining traction, and it’s becoming more widely available at many chain grocers. It has a very thin, light brown peel and is usually a round, bulbous shape. It’s loaded with vitamin C – a powerful antioxidant and immune booster. It’s quite low in calories, so it’s a great starch to opt for if you’re managing carbohydrates. It also makes a nice fruit replacement if you’re hoping to cut your sweets cravings. To pre-pare, you can slice and cook as fries, use in a stir-fry, or roast in chunks. It easily takes on the flavour of the spices and oils you cook it with. You can use a mandoline slicer to make very thin slices from a large bulb and create “tortilla” shells. Finally, you can simply cut it into slices and have a few pieces raw like you would an apple. In Mexico, raw jicama slices are sprinkle with chilli and drizzled with lime juice.

TIGERNUTThis tuber might be mistaken for a nut due to its name, but it is in fact a root. The dried nut-like snack is allergen-free, so it’s a popular substitute for nuts in a diet that doesn’t include them. These tubers are ground into a flour which can help you make desserts that are far more nutritious than their wheat counterparts. They also have the highest whole food source of resistant starch which is a powerful prebiotic, helping to maintain good gut health and help good bacteria thrive. Unlike most starch, these contain loads of healthy fats to help you feel full and fuel the brain. You can purchase them pre-packaged, either whole or in flour form, at most health food stores. Enjoy as a quick bite on the go, or get baking. Try tigernut granola or tigernut flour pancakes.


SWEDES OR RUTABAGAThese bulbous roots can be easily distinguished by their waxy, slightly purple outer shell. Once peeled, the inside is white and quite moist making it slightly less starchy than roots like potatoes. It has an incredibly mild and neutral flavour, making it an easy addition to any dish if you’re hoping to venture into adding new and unique roots to the diet. It’s most similar to the flavour of broccoli core or cauliflower.

Like all of our beloved vegetables, rutabaga has plenty of fibre to aid in digestion and satiety. This root also contains substantial amounts of vitamin C and zinc. It’s much lower in carbohydrates than most starches, so it’s a good substitute for potatoes in dishes like stews, curries, and soups if you’re hoping to cut carbs. Like most roots, these make lovely baked chips or mash. Rutabagas can be boiled, baked, or steamed.

Boil diced swedes for 10-15 minutes, until soft. Pan-fry onion, garlic and chilli in olive oil. Stir through the swedes and season with salt and pepper. Drizzle with a little lem-on juice.

YUCAYuca is a less common root – and it’s also called cassava, which you might be more familiar with. This starchy tuber is also where tapioca comes from. This is one of the starchier options as it’s even more dense than potatoes and sweet potatoes. The vari-ety that you’ll generally find at the store is called “sweet” yuca, although it isn’t partic-ularly sweet tasting. It’s not the most nutritious starch, but it still has some redeeming qualities including vitamins B and C and some calcium.


It’s relatively high in carbohydrates coming in at 38g per 100g of the veggie. Still, this makes it a less energy-dense source of carbs than rice or wheat, so it has its place in the diet as a more nutrient-dense option. You can boil or steam it for a tasty yuca mash, or slice them thin and roast them into fries.

POTATOESThis food is somewhat controversial, but rest assured; there’s nothing inherently wrong with white potatoes. They are in-deed high in carbohydrates, have a fairly high glycaemic index, and are less nutri-tionally competent than sweet potatoes – but they have their place.

This is the only root that is considered a nightshade. Nightshade veggies contain a type of chemicals called glycoalkaloids, that can trigger an inflammatory or immune response in those who are intolerant or sensitive to them. People with autoimmune disorder or chronic inflammation might want to avoid nightshades for a period of time. Having said that – most of the glycoalkaloids in potatoes are in the skin, so you could just peel your potatoes to avoid the vast majority of them.

There are over 4,000 varieties, but potatoes with colourful skin are the most nutri-tious. The main problem with potatoes is the way that they are prepared commercial-ly. When sourced locally or bought organic, and prepared at home, the potato is the perfect way to add carbohydrates to your diet or to kick your French fry craving to the curb. One medium potato contains more than 50% of your daily recommendation of vitamin C, in addition to vitamin B6, iron, magnesium, and potassium.

Tip #1: Cool cooked potato to increase the amount of its resistance starch – a type of fibre highly beneficial for our gut health – and to reduce its glycaemic index.

Tip #2: Serve potato with healthy fats and something acidic, like lemon juice or vinai-grette, as this also reduced its glycaemic index. This means slower glucose absorption and steady energy increase. Think Scandinavian potato salad with green onion, capers and mustard and vinegar dressing.

You can chop potatoes into chunks and add to slow cooker recipes or stews, slice them into fries and bake them tossed in olive oil, or shred them thin and fry in a breakfast hash with a bit of bacon. Simple mash with butter or olive oil, and a little garlic and wholegrain mustard is also superb.


SWEET POTATOES & YAMSDespite being considered a starch, yams and sweet potatoes are known to keep blood sugar levels quite stable – making them low on the glycaemic index. They also contain loads of potassium and magnesium, iron, and manganese; which is healthy for the metabolism. The main benefit?

JERUSALEM ARTICHOKEOtherwise known as sunchokes, these little roots don’t resemble the actual artichoke at all. This goes for looks, texture, and nutrition. They look a lot more like ginger root, actually. They’re quite knobby with a brown skin. When it comes to taste, they are quite mild and do taste a bit like artichokes. They’re moderately high in iron, offering up 28% of your daily value with just one serving. Otherwise, they boast loads of potassium, thi-amine, and dietary fibre like the rest of the roots.

They are also high in inulin: a type of soluble fibre that is an excellent prebiotic and beneficial to our digestive health and gut flora. The downside of inulin is that it can cause uncomfortable gas and bloating to some people might, usually due to its fibre content. However, inulin can be reduced by cooking, so stay away from raw Jerusalem artichokes and introduce them slowly.

A serving of sweets provides 400% of your daily vitamin A intake. The only downside is that they are sweeter, which means that they contain more sugar than white potatoes.

Sweet potatoes contain less calories per gram, so they make a less energy-dense starch compared to white potatoes. While white potatoes are high in fibre, sweet pota-toes pack even more. Yams are similar to sweet potatoes, but not the same. Nutrition-ally, they are the happy medium between white potatoes and sweet potatoes. You will recognise yams as they have a light brown skin.

Lastly, there are a few varieties of sweet potatoes. Look around and experiment! You can prepare these in much the same way as white potatoes. Another idea is using large, round slices as slider “buns” for meats and sandwiches. Finally, they make a great vegetable-based dessert and pair well with nut butters and coconut.

Jerusalem artichokes come together nice-ly when sliced in half and roasted, and make a nice, starchy addition to any meat and veggie dish.


LUNCH SURVIVAL GUIDEHave you mastered breakfast yet? Hopefully, that mentality can seamlessly extend into the lunch hour. For many people, lunch isn’t eaten at home. That also means you may have fallen prey to spending many afternoons debating what to order for take-out or spending your lunch break in the drive-through. Despite any efforts to make healthy choices, ordering from a less-than-stellar menu over time leads to some sub-par choices and often the temptation to stray. With that said, we want you to make a plan and stick to it. Learn how to make meals ahead of time, figure out some easy lunch time staples, and use that food for fuel; we need the energy mid-day to tackle the rest of the afternoon’s tasks, not sit in a sugar slump.

HOW TO PREPSome people are disciplined enough to wake up early, prep breakfast, and pack a lunch all at once. For most of us, this just isn’t in the cards every single day. Solution? Think about what you need to have a homemade lunch 7 days a week. Here are a few tips that will help you cut down on time and maximize your success.


PICK TWO TYPES OF PROTEIN

Leftover chicken breast

Poultry goes with everything. Chicken is inexpensive and easy to portion out for the week. Make your favourite recipe using whole roaster chickens or frozen bags of thighs for the best deal. Add to soups, salads, or pair with roasted veggies. Sprin-kle with some curry powder and a drizzle of coconut milk and lime juice for a quick, spiced-up chicken meal.

Canned fish

Enjoying a can of sardines, tuna, or salmon eliminates the need to prepare your pro-tein option at all. Having these on hand for unexpected lunches on the go or nights when you just can’t get meal prep together is invaluable. You can easily turn them into lettuce wraps or mix them into a big salad. Try a 5-minute shaved zucchini and lemon juice salad with sliced roasted peppers, sardines and pumpkin seeds.

Boiled eggs

Throwing a dozen eggs into the pot or pressure cooker at the beginning of the week takes no time. These are an easy grab-and-go source of nutrition for any meal or snack of the day. You can use these as your main source of protein or add one to a salad with meat. Mix with a little mayo and curry powder, spring onion, diced celery and radish for a quick lunch salad.

Shredded pork or beef

Cheap cuts of pork and beef come to life in the slow cooker or when slow-roasted in the oven. Large cuts will yield tons of leftovers. You can easily add these to lettuce wraps, cauliflower rice dishes, stir-fries, or salads. They’re versatile and taste delicious.

Deli slices

Find a brand that doesn’t use sugar or preservatives, and stock up. Having lunch meat on hand makes it easy to grab quick, clean protein when you need it. It makes a nice addition to both salads and wraps. In fact, you can use it as the wrap itself.


SORT OUT YOUR VEGGIESYou should take some time to prepare your favourite raw and cooked veggies. This way, you’ll have containers that are “throw-in-a-Tupperware-salad” ready with no fuss. Having to cut and pre-cook produce daily is time-consuming, and dirties up dishes. For extra freshness, do this twice a week and pack them away in prepared salads or indi-vidual containers to ensure that they end up in every meal.

Leafy greens

Ideally, leafy greens will be an addition to all of your meals. At lunch, this is easiest in their raw form. You can choose to wrap up protein in romaine leaves or prepare a bowl of mixed greens for a salad. Dress them just before eating so you can avoid them getting soggy. Try these paleo sal-ads in a jar.

Crudités & salad crunchies

Raw vegetables that you can use to dip into a homemade dressing or simply snack on are a great no-cook option to have on hand. Chop carrots, celery, broc-coli, cauliflower, and cucumbers at the beginning of the week so you can easily toss a variety into whatever you pack for lunch. Radishes, cucumber, cherry toma-toes, fennel, and peppers are all great in salads, so have them ready to go.

Roasted roots

Many people’s idea of lunch includes a little starch, whether it’s rice in Chinese

takeout or something stuck between two buns. It’s easy to miss those staples, so we suggest adding carbohydrates to lunch for satiety and quick energy to pull you through the afternoon slump. Try roasting up a mixture of beetroot, sweet potatoes and/or white potatoes, parsnips, rutaba-ga/swede, and celery root. It’s up to you! This will be great eaten in salads, heated up alongside protein, or used in mashes. Season your roast with neutral spices so you can mix and match them with any meal or dressing.

Zoodles

Spiralizing some courgette is an easy and fun meal-prep technique. You can eat them raw for a unique salad. Dress and season them as you’d like and top with desired protein. It will fill the void that you might feel while abstaining from hearty, carb-heavy pasta dishes.the oven. Large cuts will yield tons of leftovers. You can easily add these to lettuce wraps, cau-liflower rice dishes, stir-fries, or salads. They’re versatile and taste delicious.


HEALTHY FATS ON THE GO

Get saucy

Make homemade dressings and sauces and condiments to help the same meals stand out from one another. The same grilled chicken salad can be served with Italian herb & balsamic dressing one day, and a fiery aioli the next. You can make a healthy version of most dressings and vin-aigrettes with an olive oil base, in place of store-bought alternatives which generally use refined vegetable oils.

Avocado

100% portable and no prep required, this is the real food darling of healthy fats. Slice it in half and slice or scoop it onto anything. It pairs well with nearly every protein, vegetable, and flavour profile. Consider making small batches of guaca-mole or blending it into smoothies.

Homemade mayoThis will change your life. You can have it plain and make chicken or tuna salads with it or you can make an aioli – the fan-cy name for flavoured mayonnaise. Con-sider a spicy kick with Sriracha or a milderprofile with some fresh garlic and lemon.

Nuts or nut butter

Add a handful to a salad, pack a portioned bag as a mid-afternoon snack, use it as a side for fruit or a sweet potato, or make a nut butter-based dressing for salad and protein.

Bacon

It’s no secret that bacon goes with every-thing. One to two slices (depending on thickness) will give you the fat boost you need. Cook roasted veggies in the remain-ing grease, top your salad with real bacon bits, or make a BLT wrap using lettuce as the bread. Try the BLT salad with prawns & avocado from Eat Drink Paleo blog.


MEAL IDEASSoups, stews and curries

Soup is easy to cook in large batches at the beginning of the week. You can begin with a base of homemade or store-bought broth and add in whatever you’d like. It’s a sim-ple way to use up leftover produce. You can make a vegetable base and add protein throughout the week for variety. Alternatively, make two bases such as chicken broth and curry (coconut milk base) to keep things interesting. Since most of the work is in the simmering or slow-cooking, this is one of the most time-efficient dishes to cook in bulk. Besides, it freezes well so that no leftovers will go to waste.

Salads

Salad is merely a blank canvas for a satisfying and nourishing lunch. Pile the bowl with your favourite greens, add some starchy roasted or raw veggies on top, pair with a healthy fat, and add a portion of protein. Food with both flavour and volume will help you feel both emotionally and physically satisfied. Things you can prepare ahead of time include diced raw vegetables, washed and dried salad leaves, salad dressing, roasted or cooked starchy vegetables, grilled meats, boiled eggs, cooked prawns, tinned fish. Mason jars are great for portioning some of the ingredients or for putting together quickly in the evening. They’re easy to grab in the morning as you head out the door. Store the dressing separately to avoid soggy greens.


THE KID’S MENU

In an ideal world, you have kids who aren’t too picky and who are willing to eat nearly everything that you do. For most parents, this simply isn’t the case. This is especially true if you’re transitioning to eating healthier with young kids. In many people’s cas-es, the children don’t take to changes as willingly as the adult who’s in charge of the decision does. Don’t worry: we have a few tips on packing up healthy lunches includ-ing many of the same foods that you do. Here are some suggestions for kid-friendly meals, and tips for getting them to be more open-minded with new foods.

Continued on next page.

Wraps & rolls

Another classic lunch staple is the sandwich. It makes a lot of sense: they’re easy, portable, and pack everything into one handheld vessel. Just because we’ve eliminated wheat products, including most wraps and breads, doesn’t mean this convenience isn’t available to us.

You can choose to purchase Paleo wraps made of coconut meat or make your own. Leafy greens such as romaine, iceberg lettuce, and collard greens have large enough leaves to load with protein, healthy fats, and additional veggies. Alternatively, you can use starches like plantains and sweet potatoes to make tortilla-type wraps, which will store well in the freezer. Egg crepes are easy to roll as well. Try egg and smoked salm-on roll with a little aioli and rocket.


Recipe ideas for kids

• Add vegetables to eggs to make them more appealing. Blend greens into egg scram-bles, pack veggies into egg and bacon cups, or make veggie fritters using egg as a binder.

• Try making mashes so the food is easier to eat and more appealing.

• Turn roots into fries so vegetables look familiar and comforting.

• Pack fresh fruit in lunches in place of fruit snacks or other dried fruit products.

• Bring dried fruit and nut bars to satisfy snack cravings or for quick energy during sports events.

• Take time to find gluten-free bread with healthy ingredients to pack sandwiches in their lunches.

• Make homemade dressings that appeal to their tastes for dipping veggies and dress-ing salads.

• Replace processed dairy with raw, local cheese if the kids enjoy eating dairy and can tolerate it.

• Make egg and chicken salad with homemade mayo, and add vegetables and/or fruit for a complete kid-friendly meal.

• Make pureed soups with “hidden veggies” and a stand-out flavour that appeals to the kids’ tastes. Meatballs and chicken nuggets are also great for hiding vegetables.


General advice for kids’ lunches

• Consistency. Often, exposure works best in getting the kids to try new foods and enjoy them. If they don’t enjoy it the first time, try preparing it in a different way that looks more appealing. Remember: kids eat with their eyes. If it doesn’t look good or familiar, they’re more likely to be apprehensive about it. Keep on trying.

• Lead by example. If your children look up to you, they’ll be more likely to try the same things that you do.

• Knowledge is power. If you teach the kids about fruits, vegetables, and healthy eating, they may be more receptive to eating the foods you give them. Learning new things can help both children and adults grasp reasons to eat well outside of stomaching food they wouldn’t generally eat. Try creating games, charts, and other learning tools to expand their knowledge and palate.

• Pay attention. If you notice that the broccoli is getting eaten up while the yams don’t get the time of day, serve them seconds. Getting in sufficient vegetables is hard enough. Even if they only enjoy certain varieties, it’s worth working with their needs to make sure they’re receiving optimal nutrition.

• Let them help. Even if it makes cooking a longer process, it’s good to let the kids get in on the action. Allowing them to work through preparation will not only teach them how to cook, it will also hopefully get them excited to eat what they made; not what you want them to eat.

• Don’t police them. Work with them. We aren’t telling you what to do; we’re just helping you to feel good about making those decisions for yourself. Let the kids do the same! Be their coach, not their boss.

SHARE YOUR LUNCH PICS WITH US ON FACEBOOKOR INSTAGRAM. MAKE SURE TO USE #HAPPYBODYFORMULA.

Documents

WEEK 2 - RESET · This is the first week of the RESET phase, which is designed to reboot and rebalance your system. We ask you to avoid alcohol for 4 weeks, and caffeine during this