3 Day Reset: A Whole Foods Challenge

It’s that time of year again: Halloween! Football tailgates! Parties, food, alcohol, late nights!  I know every college kid out there can attest to the fact that during the fall, rest is hard to come by.  With the chilly weather, you’re probably starting to crave comfort foods and heartier meals, as well as eating lots of “party” foods like chips and dip, greasy pizza, and alcohol.  So, what’s a health-conscious college kid to do? (Or really anyone for that matter!)

Screen shot 2013-10-27 at 10.38.36 PMFotor20130w27 This is just a little three day reminder to love yourself more, care about your nutrition, and amp up your energy for the festivities to come.  It’s only three days… and as my TIU ladies Karena & Katrina like to say: you can do anything for three days!

If you’ve been eating like crap and haven’t been able to find the motivation, let this be your wake up call.  I’m with you on that, trust me!  I’ve really let my nutrition slide and it hasn’t been top-notch at school.  I’m taking these three days to jumpstart my motivation and to really, really focus on one thing: eating whole foods!

For the next three days, eat all this wonderful natural goodness:

  • High-quality beef, poultry, and fish (I understand it’s more expensive, so if that’s really an issue, just try your best.  Go for lean cuts and nothing added)
  • Nuts & Seeds (Pumpkin seeds, sunflower seeds, cashews, almonds, walnuts, pecans, hemp seeds, chia seeds, etc.)
  • High quality dairy or dairy alternatives (soy/almond/coconut/hemp/rice)
  • Whole grains (quinoa, brown rice, millet, bulgar, etc.)
  • Fats (avocado, coconut oil, hummus, chia seeds, natural peanut/almond/sunflower butter, extra virgin olive oil, etc.)
  • Beans/Legumes (lentils, chickpeas, black beans, navy beans, pinto beans, etc.)

This is just a rough outline of the amazing whole foods you can add into your diet.  Just for three days, eliminate the junk food.  Eliminate it if it has ingredients you can’t pronounce or have no idea what they are.

How to get started? How to be successful?

  1. Make a Plan:

If I don’t plan it, it doesn’t happen.  Therefore, if i’m going to make a green smoothie in the morning, I make sure my blender is washed and I have everything I need.  I set my alarm clock to wake me up a little earlier to make sure I have time to make it.

Personally I find that it’s incredibly helpful for me to have a general idea of what i’m going to eat that day.  In the morning or the night before, sketch out what your day looks like and include plenty of whole food snacks & meals to keep your energy up.  Take into account work outs, classes, studying, outings, etc. and plan accordingly.

Make planning your BFF.  It’s only three days.

2. Sweet Tooth:

Hi, my name is Katie and I have the biggest sweet tooth you could ever imagine.  I mean, a box of chocolates to me is like a box full of heaven and sunshine.  If you’re with me on the sweet-tooth-train, don’t worry.  I won’t tell you you can’t have anything sweet. I’m just saying to alter it .. for three days only.

For the next 3 days, when your sweet tooth strikes, measure out a serving of your favorite dried fruit and enjoy!  Make a smoothie and put cacao powder & your favorite fruits in.  Stuff dates with your favorite peanut/almond/sunflower butter (pure heaven). Get creative in the kitchen & make this delicious, healthy raw chocolate chip cookie dough recipe.  I made them & they’ve been a lifesaver. Plus… just look at them. How can you say no?:


Not creative?  Buy some raw chocolate and call it a day.  There’s magnesium, flavonoids (antioxidant properties), potassium, iron, calcium, and many other awesome benefits of eating raw, organic chocolate!

3. Up Your Fat, Veggie, & Protein Intake

The key to beating cravings is to not get them in the first place.  How?  Up your good-fat and high-quality protein!  At each meal and snack, you should try to get some fat and protein in there.  Make a conscious effort to do this and see how your cravings start to change.

Another hugely important thing about this whole foods cleanse is to make VEGGIES the mainstay of your diet!  At every meal, make vegetables the “star” and meat, fats, grains the “co-stars.”  Especially important? Leafy greens.  They fill your body with chlorophyll (oxygen! yay!) and purify your blood… they’re superstars.  As my coach Monique likes to say, they are “liquid sunshine!”

4. Journal

Keep a food diary!  In it, write down what you ate, how you felt after eating it, and how you felt 2 hours later.  This will help you see the connection between food and mood/energy.  Keep track of your mood swings, energy dips, etc. and use them as your guide to influence your nutrition choices.

5. Mantra, Mantra, Mantra!

Have a mantra for your three days.  A little phrase that reminds you of why you’re doing this.  Maybe it’s an inspirational quote, an intention, or an affirmation.  Whatever inspires you and feels true to you, go for it 🙂

Best of luck everyone!  I know we can do it.  Three days of loving our bodies, minds, and spirits with whole, natural, loving & high-vibin’ foods.  Think of this as a baby cleanse to help jumpstart your motivation & healthy mindset.

Feel free to check in with me or ask questions:
Email: Katieghealthcoach@gmail.com
Twitter: TheBlissfulBlog (tweet me what you’re eating! #3dayrestart)
Instagram: Kay_Grifff (#3dayrestart – show me your creations!)

Lots of love to all,

4 thoughts on “3 Day Reset: A Whole Foods Challenge

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