Small steps, Patriot!

Ditching wheat is a great start.

MEAL PLAN

2 meals a day, with black coffee in the morning. If you absolutely need breakfast, a couple of hard boiled eggs will do.

4-6oz of clean meat (we love salmon, or turkey patties or chicken breast etc).

1-2 cups of green vegetables. Basically any vegetable is fine, except tomatoes as they are inflammatory by nature.

A serving of avocado, a handful of nuts, 2 tablespoons of sugar free peanut butter, or a handful of olives.

Seasonings (without sugar) are fine, and sugar-free mustard and hot sauce, but no ketchup or mayo or anything like that.

If you crave a dessert (except for week 1, I recommend, for a sugar detox) here's my absolute favorite:

Freeze some bananas. Put them in the food processor with some cinnamon. Microwave some peanut butter until it's liquid (40 seconds). Add the peanut butter to the banana/cinnamon, and it's like ice cream. Fucking love that stuff.

1 gallon of water each day. Flavor with lemon juice if needed.

WORK OUT

3 or 4 days of full body workouts. We do a 30-40 minute circuit in the morning, that has 5 or 6 exercises focusing on each muscle group. 1 minute for each exercise, take a 1-2 minute break, and repeat 5 times. This might look something like:

1 minute of pushups,

1 minute of crunches,

1 minute of weighted squats,

1 minute of kettle bell swings,

1 minute of planking,

2 minute break. After a week or so, you can cut your break down to 30-60 seconds.

WALKING AND SHATAPAWALI

We have a dog, so we take him for a 15 minute walk in the morning, a 45 minute walk in the early evening before dinner, and another 15 minute walk before bed. Indians (from India) practice an after-dinner walk each evening called Shatapawali. We live in an area with many Indian families (mostly doctors, actually) and we've adopted this practice from them, and we've come to really look forward to our after-dinner stroll. Start here, and add the rest!

On at least one of our off-days (usually Saturday mornings), we make a point to walk at least 2 miles with the dog in a park or somewhere we can work with hills so we get some elevation. Also, I golf, so I like to walk as much as possible on the course.

Week 1: NO SUGAR AT ALL! Not even fruit.

Weeks 2-6: Add fruit. Things like apples, oranges and bananas, have one with each meal. Things like berries, a handful with each meal.

Weeks 7-8: Cut the fruit, cut the breakfast. Cut the vegetables down to 1 cup and your meat down to 4oz.

That's pretty much it. Technically you shouldn't drink alcohol, but we'll have a vodka soda with lime (or 2 or 3, lol) if we're drinking socially.

Small steps, Patriot!

Ditching wheat is a great start.

MEAL PLAN

2 meals a day, with black coffee in the morning. If you absolutely need breakfast, a couple of hard boiled eggs will do.

4-6oz of clean meat (we love salmon, or turkey patties or chicken breast etc).

1-2 cups of green vegetables. Basically any vegetable is fine, except tomatoes as they are inflammatory by nature.

A serving of avocado, a handful of nuts, 2 tablespoons of sugar free peanut butter, or a handful of olives.

Seasonings (without sugar) are fine, and sugar-free mustard and hot sauce, but no ketchup or mayo or anything like that.

If you crave a dessert (except for week 1, I recommend, for a sugar detox) here's my absolute favorite:

Freeze some bananas. Put them in the food processor with some cinnamon. Microwave some peanut butter until it's liquid (40 seconds). Add the peanut butter to the banana/cinnamon, and it's like ice cream. Fucking love that stuff.

1 gallon of water each day. Flavor with lemon juice if needed.

WORK OUT

3 or 4 days of full body workouts. We do a 30-40 minute circuit in the morning, that has 5 or 6 exercises focusing on each muscle group. 1 minute for each exercise, take a 1-2 minute break, and repeat 5 times. This might look something like:

1 minute of pushups, 1 minute of crunches 1 minute of weighted squats 1 minute of kettle bell swings 1 minute of planking 2 minute break.

WALKING AND SHATAPAWALI

We have a dog, so we take him for a 15 minute walk in the morning, a 45 minute walk in the early evening before dinner, and another 15 minute walk before bed. Indians (from India) practice an after-dinner walk each evening called Shatapawali. We live in an area with many Indian families (mostly doctors, actually) and we've adopted this practice from them, and we've come to really look forward to our after-dinner stroll. Start here, and add the rest!

On at least one of our off-days (usually Saturday mornings), we make a point to walk at least 2 miles with the dog in a park or somewhere we can work with hills so we get some elevation. Also, I golf, so I like to walk as much as possible on the course.

Week 1: NO SUGAR AT ALL! Not even fruit.

Weeks 2-6: Add fruit. Things like apples, oranges and bananas, have one with each meal. Things like berries, a handful with each meal.

Weeks 7-8: Cut the fruit, cut the breakfast. Cut the vegetables down to 1 cup and your meat down to 4oz.

That's pretty much it. Technically you shouldn't drink alcohol, but we'll have a vodka soda with lime (or 2 or 3, lol) if we're drinking socially.