Welcome
You are now at module 5 and have successfully moved through your HETA masters guide. I hope you enjoyed it but mostly, I hope you learned a lot. I have no doubt you will put all your new tools to use and continue to utilize them for the rest of your life. Many of you have told me that this lifestyle feels sustainable for you. And thats whats important. As we learned – if a diet is not sustainable for you and your lifestyle, you will fail.
Things are not over after this week though. We will continue to practice, participate and check in, right?! This guide is a lifetime membership and I will continue to be present online to support you. It’s up to you to keep showing up though! AND if you like, as new rounds roll out, you are welcome to run through each round again, as many times as you like, with the next round of new members.
Of course, if you know anyone that you feel would benefit from this guide and journey, please tell them to reach out to me. My goal is to help 1000 people. Who can also pass the knowledge onto their loved ones, so we can make a real difference in the world! And help people take responsibility for their own health.
First
This week we will have one last eating style. And then you will choose between all the eating styles over the 5 weeks and pick, or mix and match, what works best for you and your lifestyle but also yields the best results and makes you feel good.
Keep snacks to a minimum always , this will help keep insulin and hormones balanced, but do prepare snacks or treats from the cookbooks and recipes I have provided for emergencies… or more wisely, stick to just protein.
This week will be ALTERNATE DAY CARB CYCLING —
Monday; 1 st meal will be fat, protein and dark chocolate, or a super green smoothie/shake, dark chocolate and protein. 2nd meal will be approved carb (2 servings), protein and greens. 3rd meal will be protein, greens and approved carb (1 serving).
Tuesday; 1 st meal will be fat, protein and dark chocolate, or a super green smoothie/shake, dark chocolate, and protein. 2nd meal will be fat (1-2 tbsp), protein and greens. 3rd meal will be fat (1-2 tbsp), protein and greens.
Wednesday; 1 st meal will be fat, protein and dark chocolate, or a super green smoothie/shake, dark chocoalte, and protein. 2nd meal will be carb (2 servings), protein and greens. 3rd meal will be protein, green and approved carb (1 serving).
Thursday; 1 st meal will be fat, protein and dark chocolate, or a super green smoothie/shake, dark chocolate, and protein. 2nd meal will be fat (1-2 tbsp), protein and greens, 3rd meal will be fat (1-2 tbsp), protein and greens.
Friday; 1 st meal will be fat, protein and dark chocolate, or a super green smoothie/ shake, dark chocolate and protein. 2nd meal will be protein, greens and approved carbs (2 servings). 3rd meal will be fat, protein and greens. *feel free to ask me why I moved the carb on this day to lunch instead of dinner… but I’m sure you already know if you think about it!
Saturday; is a carb reload day
Sunday; is a low carb or zero carb day or your fasting day (which could be a clean fast, dirty fast, mono fast or bone broth fast)
When trying to lose body fat, we manipulate carbs and fat more often then we do protein. Carbs and fat are the main influencers of body fat.
If your hungry – eat more protein. Especially if your hungry between meals. Protein is the most satiating macro but it also influences thermogenisis (the energy needed to digest, absorb, and dispose of ingested nutrients), which increases metabolism.
When it comes to carb servings, use the PDF below for guidance. And ask questions about other carbs not listed.
I know someone is going to ask if you still have your apple with lunch or your carb meal this week… that is up to you to decide. But you are already having 3 carbs on your carb day, so if you want to use your apple as one of those carb servings, you can. You might see if you skip the apple this week that you “miss it” or can feel the difference. Its up to YOU this week to decide where your carb servings will come from. This is another lesson for you to learn. Which carbs does your body feel good with?
So what are the approved carbs going forward?
Approved carbs PDF
- If you are ever unsure about a carb, you can ask me or post a question in the forum.
- Cooking and cooling some starchy carbs increases the resistant starch in that carb so less of said carb gets broken down and converted to sugar. It also helps eliminate some lectins — watch here.
Here are 2 examples of a superfood green smoothies. Even though you have recipes with the Smoothies PDF in the last module, your protein shake recipes and more recipes in the forum. And don’t forget my pinterest board.
1.
Green Coco — 1 Kiwi, 1 cup of Kale, 1/4 Lime, 1 Lemon Grass stalk, 1/4 cup of fermented coconut or unsweetened coconut milk. 2 scoops of hydrolyzed collagen peptides, or 1 scoop of vanilla or other flavored whey protein isolate powder. Add water or ice to blend.
2.
Green Popeye — 1 cup of Spinach, 3 to 4 Broccoli florets and stems, 2 Celery sticks, 1/4 cup of Cilantro, 1/2 cup of plain yogurt, 1 Cucumber. 2 scoops of hydrolyzed collagen peptides, or 1 scoop of vanilla whey protein isolate powder. Add water or ice to blend. And lemon or lime juice for taste.
When choosing carbs most people feel better going gluten free and focusing more on fresh fruit and vegetetables. And even small amounts of juice…I know, who would have thought.
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