Module 2 – Welcome
Welcome to week 2. This week I am providing a set meal plan for you to follow. This will encourage further success and “structure’, and will also give you a handy tool/meal plan that you can refer back to and use again in the future.
This meal plan was part of the original HETA guide and I decided to keep it for a few reasons, two being; you saw the benefits of sweet potato for gut bacteria in the calorie harvesting section and because of its nutrition density. I have tweaked it though so it falls more in line ‘with’ the basic eating style, the idea of breakfast being your biggest meal and the focus of having resistant starch at lunch, as per the calorie harvesting section.
You are in control
harnessing the ability to ‘choose’ is one of the MOST IMPORTANT skills to cultivate! Practice the skill of mental override. Practice makes the master! (REMEMBER THIS!)
This week I have decided to give you all a food plan to follow. I want you to follow it to a T! Why am I giving you different modalities or ways to eat each week? Well because I want you to understand there are many different ways you can eat, and based on the results you see, you can decipher if your body like that way of eating or not. But not only that, it allows you to see what ‘you’ like, what fits your lifestyle and what is doable for you.
This week by following the below plan, you will only be consuming sweet potato as your main carb, unless I have specified otherwise through conversation with you.
Reminder;
1 tablespoon of ACV shot or mixed in warm water 15 minutes before each meal, unless you are taking digestive enzymes or HCL, can help you digest and metabolize the meal better.
If you would like to try the sweet potato at dinner, we can discuss that, but some of you will see you do not do well having carbs in the last meal. You will see this through fluid retention, weight gain, inflammation and bloating from having carbs at the last meal…keep and eye on this. It will teach you a valuable lesson though! You can also swap your breakfast and dinner if you like. Also you can eat as much onions, mushrooms, spinach, asparagus and green breans as you like.
This weeks meal plan;
PLEASE NOTE; As with my other recipe PDFs like the yogurt and pudding, I start with a low baseline for portions/measurements, and then we can increase the amount based on the individuals hunger. Everyone is different but if you find your still hungry after the lunch recipes (which most people arent), then increase your protein, sweet potato and greens.
ABOUT SWEET POTATO
The sweet potato, although a potato, is NOT a close relative to its more common relative the white potato. White potatoes or common potatoes are tubers, and are more closely related to eggplants, hot peppers and tomatoes. The sweet potato on the other hand, is from the Morning Glory plant family and instead is a vine, which has thick roots for storing water and nutrients. The sweet potato is the thick root of this plant. It is also different from the yam, although they are often confused. They are NOT the same plant, nor are they from the same family!
The health benefits of the sweet potato are immense, as you are learning. This root is high in fiber and aids in digestion, colon health and of course bacteria ratios. Its low glycemic index or load can help stabilize blood sugar, which can aid in insulin resistance. This food provides plenty of long term energy because it’s a complex carb that takes longer to digest. It has amazing anti inflammatory properties due to its richness in Vitamin A and carotenoids. These help fight inflamation in the body, which can lead to autoimmune diseases including Alzheimer’s, Arthritis and the big C. Sweet potatoes have also been shown to help with hormones and cravings.
PS; Sweet potatoes have orange flesh when you scratch the skin…yam is white flesh. Its best to scratch the skin with your nail before you purchase.
Studies have shown that having a sweet potato at the right time of day (lunch) can help with adrenal fatigue and curb cravings for something sweet later in the day!
I would like the sweet potato to be one of the main carbs in your diet — here are two of my favorite recipes for you to try.
SPIRALIZED SWEET POTATO BUN
- 1 large sweet potato spiralized
- 1 egg
- 1 tbsp of coconut flour
- 1 tsp coconut oil
- cayenne powder
- mix all ingredients together, except oil
- using a hamburger press or your hands, shape the mixture into buns – about 4
- heat coconut oil in a skillet
- fry each patty until golden brown
SWEET POTATO BROWNIES
- 1 cup of mashed sweet potato
- 2 eggs
- 1/4 cup of raw honey (optional)
- 1/4 cup of coconut oil
- 1 tsp pure vanilla extract
- 1/2 cup of coconut flour
- 1/3 cup of organic cacao powder
- 1/4 tsp baking powder
- 1/4 tsp sea salt
- 1/2 cup of 85% + dark chocolate chips (optional)
- preheat oven to 350 degrees F
- lightly coat a 9 inch pan with coconut oil
- mix the sweet potato, eggs, coconut oil, vanilla and honey (optional)
- add flour, cacao, baking powder and salt (and chocolate chips if using)
- mix gently until combined
- pour into pan and bake for about 20 minutes
- brownies are done when you can insert a knife and it comes out clean
Biohack/ offsetting tool
If you plan/have a carbohydrate binge or overload, you can take 15-30 mls of ACV or 2 cinnamon pills, 500 mg of Berberine or 500 mg of Bitter Melon, before or after the meal to offset some of the damage! And go for a walk after if you can.
Evening Routine
This week we want to add in your evening routine. Both the morning and evening routines are very important and effective, IF done consistently!!
Phone and tv off at least 60 minutes before bed, eventually building up to 90 minutes. *This is a major issue for many of you and we know evening light exposure can inhibit melatonin production by up to 50% and prevent it from peaking by up to 3 hours! The best ways to optimize deep and REM sleep are to limit blue light exposure in the evening and before bed, keep your bedroom pitch black (that includes lights off clocks or little red dots on TV’s) and as quiet as possible.
If reading before bed , make sure you use a red or orange light. If its on your phone or laptop, make sure you have nightshift or F.lux on, and the brightness low. Alternatively, read under candlelight.
Make your calming tea (add collagen or MCT oil to tea if sleep insomnia is an issue) — choose a tea from this PDF -> 25 calming teas to support your body
You will hear me recommend “Tulsi and ginger tea” with a tablespoon of hydrolyzed collage peptides before bed – this is why.
Put on night clothes – do not sleep in your regular day clothes (believe me a lot of people do this!)
Practice this inversion move nightly for 5-10 minutes before bed (longer if you have circulatory or lymphatic issues like I do).
While in the inversion move, you can focus on your breathing, thoughts or meditate, listen to your favorite song or one of my podcasts. This is time for YOU! Then you rollover and get straight into bed. ** This might hurt at first for you, getting into hip flexion but it will get easier, you can do on your bed or with a pillow under your hips if thats easier. This moves help immensely with your detoxification pathways, circulation and it will activate your para sympathetic system (your rest, digest and repair system).
Try the upgraded inversion if you like. There is a video on this is the forum, showing how to integrate a “beat the double chin” exercise!
ALSO, if you do wake during the night – do NOT look at the time or your phone!
Here is a video explaining the evening routine also. Please watch ->
