Let’s practice – Whole Foods

Hello

How is your journey coming along?

This email will guide you through the next days for this lesson.

Highlight

  • Establish your own criteria for better foods based on some simple guidelines.
  • Eat less processed food.
  • Add more whole, minimally processed food.

The Action Plan

Prepare

  1. Clean the pantry – Remove all processed/packaged/deep fried food (Fries, Fast food, Jams, Coke zero, gummi bears, ham, salami, mayo, sauces, juices etc.) from your kitchen and eventually from meals. Removing all temptations will make it a lot easier to focus on your nutritional goals.
  2. Plan your week – Download your weekly planner. It will help you avoid surprises and make your adjustment easier.

In the morning 

  • Eat when you are hungry.
  • Avoid sugary breakfasts like corn-flakes.

At lunch

  1. Keep to current plan.
  2. Start with protein and then then fill-up your plate with any vegetables or salad you have prepared.
  3. Complete the plate with some fat or carbs.

For dinner

  • Again keep to the current plan and actions suggested so far. Keep it simple.
  • Make a big salad with some tuna or any other protein you want.
  • Have a yogurt with some nutritional yeast and a fruit.

Tips

  • Preparing something is faster than ordering from a delivery service. 
  • One-pot meals are great. Prepare them and let it cook when you prepare breakfast. Saves a lot of time.
  • Don’t get obsessed with eating perfectly. Think of your choices along a continuum. There are worst and better choices. Try to slowly make better choices!

Your actions for this week

  • Fill up your fridge with vegetables to last for the week.
  • Continue journaling. This is a habit we want to build on.
  • Add a note in Cronometer with every meal. Were the meals more satiating and why?
  • Continue to walk 5K steps everyday. We strongly suggest to start moving around. Why not try to add some push-up or sit-ups in the mix?

Below is the suggested content for you to read with your own pace, however we suggest that you spend 10-15 minutes each day so that you remain committed and engaged.

This week’s reading

Below is the suggested content for you to read with your own pace, however we suggest that you spend 10-15 minutes each day so that you remain committed and engaged.

FAQ

If there are any questions or challenges during this lesson, we are here to assist you and guide you through or read the course FAQ section.

 

Have fun,

Your ketOntrack team