Take inventory and prepare for CR (Calorie Restriction) | Concierge ...

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You need to know what you?re taking in and why. (week 2) Replace those foods with the staples on The Minky Plan that you enjoy. (week 3) We estimate your calorie needs for your ideal or set-point weight (week 3)and then you begin to intermittent fast, for 24 hours (by week 4) and slowly restrict calories of nutrient dense and energy dense foods (healthy fats) for the rest of the 12 weeks. ?Calorie Restriction (CR) is not about getting skinny (anorexia), but to some degree, that may happen. ?It?s also not about just cutting calories no matter what you eat. ?Here?s what I had for breakfast, I like to call my first meal, because I often skip breakfast in the traditional time sense. I ate it at 11:30 am. We will be doing it (CR) for the longevity and health benefits.

Red, orange, yellow, green peppers, broccoli, onions and garlic. I shared the eggs. All cooked in coconut oil. Sprinkled with freshly ground flax seeds.

I know Calorie Restriction (CR) doesn?t sound like fun. ?But neither does being a slave to food and shortening
your life span

because of constant eating and carrying around that ?ball & chain? by being addicted to grains. ?Remember about 20-25% of you just must avoid them. They are your trigger foods. ?You make too much fat-storing insulin when you eat them and they derail your waist reduction and attempts to get healthier every time. ?Here?s what I had for lunch, or what I like to call my second meal:

I made the smoothie with coconut milk and frozen blueberries. I made my own trail mix ? walnuts, brazil nuts, slightly salted almonds and dried cranberries. About a handful and eat it slowly. Also have a 10 oz. bottle of purified water at every meal.

This week on ?Waistless Wednesdays? (1/9/2013), we will discuss getting those staples in your kitchen and MOST importantly Keeping track what you eat for 7 days.

I need you to keep track of what you eat, everything you put in your mouth, for a week. ?I am ambitious, I know.. but let?s try for a week. ?For 7 days straight. ?You don?t need an official form ? a napkin or the back of a book cover is fine to write down what you just ate. ?Please write it down as soon as you can because the next day you will forget all the little things. Just remember to date and time it and how you felt when you ate it. ?You will be the only one looking at it, so be honest to best help you!

It?s only for 7 days and I need you to write down foods, drinks and days and times you had in the following categories:

• Fats/ Dairy
• Protein
• Vegetables/Fruits
• Grains
• Fast Food/ Eating Out (Just identify place)
• Sweets
• Miscellaneous

Put the categories across the top. ?The first box in left top corner will be ?Foods you ate today? then fats/dairy, next protein, and so on. Try to also write down how you felt when you ate. ?It should look something like this: ?

Don?t worry about counting the calories right now. ?Right now is for getting an inventory of what, when and why you eat for 7 days. ?You should be replacing foods in your pantry and kitchen with The Minky Plan foods from the list available to you, just opt-in, above right, to receive it. ?(I forgot to put berries under the fruit, please add berries)

Please don?t rush this. ?We are about creating long-term rituals. ?Less food and less ridiculous, strenuous unsustainable exercise, like hours of cardio & hip gyrations. ?Remember less is more.

See you Wednesday, for the 2nd week of ?Waistless Wednesdays?, January 9th, 2013:

(206) 402-0100, code: 704896# 12:30 EST

Remember the 4 non-negotiable principles on The Minky Plan:

1. CR/IF (Calorie Restriction/ Intermittent Fasting
2. RT (Resistance Training/ Ritual Trekking)
3. OB (Occasional Bingeing)
4. SP (Supplementation)

Minky (a.k.a. Lori)

minky@certifiedfitnessnurse.com
(732) 620-2193

Source: http://weightlossprn.com/2013/01/take-inventory-and-prepare-for-cr-calorie-restriction/

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