Ok ... somewhere in the west we decided breakfast needed to be nothing but carbohydrates. In North America we decided a bowl of sugar is the best way to start the day. Worst of all we decided it's the easiest and fastest way to eat breakfast. 

First off breakfast is just a meal. It can be a salad. It can be protein. It is simply food. Period.

What I want to teach you over the next 28 days is how you "stack" your food is just as important as your macros (protein/carbs/fats), if not more important.

Here are some of my favourite breakfast ideas:

Oatmeal ... this was and still is the go to in my house. We chucked cheerios and replaced it with actual oats! But to feel full here is how you stack a bowl of quick oats ... PS this takes less than 2 mins to make.

1/2 cup to 3/4 of quick cook oats

1 tbsp of chia seeds

1 tbsp of hemp seeds

1 tbsp of ground flax

1 tsp of cinnamon

1/2 tsp of nutmeg

1 banana sliced

1/2 - 1 tbsp of maple syrup

Add water and soak for about 1 minute

Chocolate Smoothie Bowl ... yes, CHOCOLATE. Dark chocolate is good for you. It has flavonoids are heal our cells and reverse the signs of aging. You're welcome. This is also a great treat anytime that sweet tooth starts talking.

Blend these ingredients:

1/3 cup of almond milk

2 bananas or for low sugar option 1 avocado

2 scoops of chocolate protein powder

1 -2 tbsp of cocoa powder (depends on how rich you like your chocolate)

2 tbsps of peanut butter or alternate nut butter

Toppings:

1 tbsp of chia seeds

1 tbsp of hemp seeds

1/2 banana sliced

drizzle peanut butter and raw chopped peanuts

Eggs ARE good for you ... so good we have 7 laying chickens and enjoy fresh eggs every day. No, you don't have to get chickens but try if possible to source your eggs from a farmer. The quality of the eggs is night and day. 

Pair your eggs with quality fats and carbs by including seeds (notice a trend in all these recipes), avocado and drizzle of olive oil. Try pairing a spinach salad. It's delicious and a nice light option if you aren't a breakfast person.

If you love avocado toast use a gluten free bread or cracker or the seedy crackers in the workbook. I highly recommend the seedy crackers.

Check out this video to rethink breakfast: https://gettrifit.com/programs/breakfast1-273b38?categoryId=87655

Start with these 2 videos:

What is ReSET

How to clear out your cupboards and how to grocery shop

Next ... breakfast. This week I am sharing one breakfast and 1 lunch tip with a recipe to help you HIIT your goals. Showing you what you can prep in advance or make so you can take it with you. I often make an on the go breakfast for everyone in our house. Either because they eat 2 breakfasts (the athletes in my house) or because they slept in or because Peter and I start so early we aren't hungry until later in the morning.

This is about simplicity. At first making all your food feels overwhelming but as you start to create systems it gets easier.

I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.

We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.

The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.

What can you expect?

• guidelines and visual aids on what your plates should look like

• food charts highlighting what I call 3X foods, foods packed with nutrition

• trackers to help keep you stay motivated

• daily videos to help guide your choices

• elimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is complete

• daily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social Page

What this isn't...

• There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting diet

• There is no calorie counting or carb counting

Choose your focus:

For Weight Loss Prioritise in order:

1. Protein

2. Veggies (colourful veggies grown above ground)

3. Water - no alcohol or caffiene

4. Healthy Fats

5. Alternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)

6. Fruit (low fructose fruits like berries)

To improve Gut Health:

1. Veggies (dark leafy greens, veggies rich in vitamin C and K)

2. Healthy Fats (seeds, nuts)

3. Protein (beans and seafood)

4. Alternate grains (quinoa, farro, kamut, brown rice, etc)

5. Water - no alcohol

6. Fruit (low fructose fruits like berries)

To improve immune system/ overall health:

1. Veggies (eat the rainbow)

2. Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)

3. Water

4. Fruit (eat the rainbow)

5. Healthy Fats

6. Alternate grains (quinoa, farro, kamut, brown rice, etc)

The ReSET program is available on the website. It includes:

• a lengthy list and categories of foods to help you maximize your nutrition

• a workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutrition

• daily coaching videos 3-5 mins in length

• WHY we need to eliminate certain food and drinks

FAQ:

Can you do this challenge without the ReSET program?
Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscription

I already bought ReSET. Do I need to buy it again?
No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSET

What is the cost of ReSET?
ReSET is a one time cost of $20 CAD

Each Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.

Accountability ...

• Use the Get Social posts to stay accountable

• Email me (amy@gettrifit.com) as you need for help

• Submit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.

Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.

Now who is ready to ReSET their Nutrition? ~ Comment below