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Timmy’s and My 21 Day Reset

Hi guys!!

If you have been watching my Instagram stories, you know that Timmy and I have been on this new “21 Day Reset.”  Kenzie Burke is guiding us through this! She has devoted her business to help people feel their best!!

I found myself getting tired really easily during the day. I know part of this had to due with my lack of sleep from Sonny waking up early. However, it was more than just “sleepy tired,” I was low on energy. I thought it may have something to do with the way I was eating. I was introduced to Kenzie and after she told me about her business, I definitely felt like it was something I should try! We are wrapping up out first week of this new meal plan, and I will be honest…it is tough!! We are hoping it gets easier soon! Below is some info about the reset and my specific plan Kenzie has set me up with. Wish us luck!!

xo,

Whit

 

21 DAYS OF LIVING A CLEAN LIFESTYLE. MEAL PLANS AND MOVEMENT TO RESET. DISCOVER YOUR BEST BODY AND FIND A NEW WAY TO LIVE YOUR LIFE by Kenzie Burke

This 21 day reset is designed to achieve long-term results by empowering you to discover a clean, healthy lifestyle that is right for you; a lifestyle that will transform your body and mind. This program is not about depriving oneself or setting you up for unrealistic expec- tations. Rather, you will be inspired to discover your best body and mind through clean plant-based eating, movement and self-care that you can incorporate into your everyday living long after these 21 days are over. This isn’t a diet or a restrictive set of rules, this is a plan that will help you create and live a lifestyle that will set you on your path to a long- term transformation!

How in 21 days will we do this? We will start with the most important foundation and decision we all make each and every day – the foods we decide to eat. The foods we put into our bodies are so critical to our overall well-being for they help to keep the gut and the microbiome that is found in our bodies healthy. Basically, the microbiome is the community of bacteria that exists in our gut, mouth, lungs, skin, and brain and helps to regulate and determine your hormones, immune system, energy levels, sleep, sex drive and more. Did you know that 90% of your serotonin, a main contributor to feelings of well-be- ing and happiness, is found in the gut?

What you put in your body affects every part of your life and food is the easiest way to control how we feel on the inside and how we can manifest our own best bodies and con- trol how we look on the outside. Eating should be done with intention and the food you eat should be working for you and with you! What you will learn in this 21 day reset is how to create a healthy and sustainable relationship with the foods you eat and to give your body the nourishment it deserves. We are all creatures of habit and we all tend to follow the everyday routines we create in life. This 21 day plan will empower you to establish healthy food habits whereby your eating routine will simply become part of who you are and how you live the majority of your life.

While creating a healthy, clean food routine is key to properly nourishing your body and mind, in order to look and feel your best we need to also seek to create a healthy life balance. This balance comes from movement, self care, career, love, sex, relationships and, ultimately, how inspired and satisfied you feel. Therefore, this 21 day reset will also help you dedicate the time in your day to ensure these areas are being met so that you are truly living a life of balance.

So, here is a concise summary of the basic guidelines to finding your best body over the next 21 days:

  • Eating three clean, plant based meals a day (you can add in a healthy snack or two if you like as well)
  • Committing to a 12-hour food break from your last meal of the day to breakfast the next morning
  • Incorporating movement into your day at least 5 days a week
  • Giving yourself at least 25 minutes a day for self care
  • Mapping out and tracking each of your 21 days by writing out what you are going to eat each day and when/what your movement and self care activities will beTo keep you on track, I have provided you with the following:
  • What you can eat and recipes
  • Ideas and a guide to eating out
  • Tips and tricks to help you successfully transition into a new, healthy lifestyle routine
  • A calendar for you to map out each of your three weeks
  • Workouts you can do at a gym or at home
  • Self care ideas

My Food Diary For 1 Week Prior To Reset

(Kenzie’s Comments Are In Bold)

Food diary:
Monday:
  • Cup of warm water with a squeeze of lemon
  • Vanilla cappuccino from coffee bean with whole milk
  • 1 banana – would be amazing if you added in a little more fruit! Berries, mango, apple, whatever fruits you like! You could also do a fruit smoothie with coconut water and add in a leafy green. Fruit is an amazing breakfast, very optimal for digestion and would be great if you added a bit more into your morning!
  • 1/2 cheeseburger – Since this is a reset I would recommend ditching the bun here and pairing the protein with a large salad or side of veggies.
  • Handful of baked cheese crisps
  • Slice of margarita pizza and arugula and Parmesan and fennel salad with a ginger ale
  • This is totally up to you but for 21 days I would suggest giving up dairy. Just for 21 days – if you want dairy after have it but I would give it a try and see how you feel. Modifications to your day? Morning cappuccino with almond, coconut or hemp milk. No cheese on your burger and ditch the cheese with dinner. There are amazing dairy alternatives that are very tasty. One brand I love is called “tree line” they have at erewhon. Again, if you are not comfortable dropping dairy don’t but I would give it a try to reset your body.
Tuesday:
  • Cup of warm water with a squeeze of lemon
  • Coffee with milk and vanilla powder
    1 banana – More fruit! Wait at least 30 min before consuming eggs.
  • Scrambled eggs with cheddar –Add in a green here! 1⁄2 an avocado, mixed greens with balsamic, sauteed kale…just ideas x
  • 1/2 raisin cinnamon English muffin – Did you have this with eggs? If so protein. So if you have the eggs 🙂 I would recommend picking a starch OR if you have the eggs pair with a veggie, the muffin have the whole thing and skip the eggs
  • Glass of orange juice
  • Cantaloupe – have this first with the banana before eggs!
  • Kevita Kombucha
  • Mixed green salad, Kobe Beef teppanyaki with a little brown rice and avocado – have salad with beef OR brown rice – avoid mixing starch and protein together
Wednesday:
  • Cup of warm water with a squeeze of lemon
  • Coffee with milk and vanilla powder
  • Banana
  • Scrambled eggs
  • Some cantaloupe – have with banana before eggs! Wait at least 30 min before eggs!
  • Happy vegan meal from tender greens and a bowl of tomato soup
  • Handful of blueberries – have with banana/first thing in the am! This would be a great time to add in more veggies. Green juice, veggies and hummus, mary’s gone crackers (picture of what they look like attached at the end of this document) with hummus
  • Chicken Katsu and rice bowl – pick chicken OR rice and add in MORE veg
  • Mixed greens salad
  • Handful of glutinos yogurt covered pretzels
Thursday:
  • Cup of warm water with a squeeze of lemon
  • Cappuccino with whole milk and vanilla powder Banana
  • Grilled chicken with white rice – pick chicken OR rice and pair with veggies
  • A handful of glutinos yogurt covered pretzels – This would be a great time to add in more veggies. Green juice, veggies and hummus, mary’s gone crackers (picture of what they look like attached at the end of this document) with hummus
  • Brisket with roasted potatoes and carrots – Brisket OR potatoes and add in more green veg if possible!
  • Handful of Greek yogurt Pretzels
  • 2 lemon waters and a coconut water
  • An amazing way to recap your day/end your night is by having a cup of tea. The ones I am sharing with you support your digestive system and play a role in maintaining and cleaning out your liver. I am attaching pictures of great tea’s.

Our Plan from Kenzie: Week 1

Instead of looking at three weeks as a whole – let’s take it one week at a time. I am going to make three goals to aim for the first week. After week one, we will check in and see how you feel and adjust/add if we need too.

THREE THINGS TO BE MINDFUL OF FOR WEEK ONE

  1. 1)  Morning routine. How you start your day sets the tone for your entire day. Upon waking have a warm cup of water with a squeeze of lemon. This will jump start your metabolism, coat your stomach and play a role in starting your day off strong. Fruit in the AM but MORE of it. If you could eat fruit until noon that is ideal. You will need more than a banana. Any fruits you would like and as much as you would like! To learn more about the power of fruits and how they are an amazing thing to consume until noon read this here:https://www.kenzieburkehealth.com/blog/2019/10/8/fruit-first
  2. 2)  ADD in more veggies. The more veggies you could add in the better. I know you are busy and always on the go so a great way to do this is to buy pre/made juices (pressed juicery, erewhon, kreation) and have as an afternoon pick me up. The more veggies, the better. Juices are a great way to get more vitamins and minerals. For meals, I suggest that 1⁄2 or more of your plate veggie while the other 1⁄2 is a protein or a starch.
  3. 3)  Be mindful of your combinations. Pair proteins with veggies and starches with veggies but AVOID pairing protein and starches together!

These are three shifts you could make that are going to make a large difference in the way you feel and in your energy levels. Instead of focusing on what you could/should take out let’s focus on what you should add in. More fruit (only in the morning), more veggies. Let’s apply these three shifts into your day-to-day for week one and go from there!

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