There are 4 main principles of the Unite Fitness Retreat meal plan:
1) Balance of protein and carbohydrate
2) Small meals ands snacks
3) Frequent eating throughout day
4) Eating Mindfully
In general our plan focuses on serving sizes of protein and carbohydrates, but it is helpful to have knowledge of the components of each as described at the end of this section.
￼ 1. Balance of Protein and Carbs: When you eat, this triggers an insulin response. When you eat a carbohydrate ALONE, it enters the blood stream and causes a spike in your blood sugar. More insulin is released to cover the “sugar”.
When you combine protein and carbohydrate, the blood sugar doesn’t increase as quickly and the insulin response is different.
Insulin is an anabolic hormone. One of its jobs is to promote fat accumulation or storage. When you’re eating only a small amount of food at one time and combining carbohydrate WITH protein, the ability of insulin to promote fat storage is decreased.
You may have heard of the glycemic index. It is a measure of the rate in which a particular food increases blood sugar. The scale is 0-100. A food with a high glycemic index indicates that this food increases blood sugar quickly. However, the index applies to a SINGLE food. When you combine a food with another food, like protein or fat, the index no longer applies.
In the Unite Fitness Retreat program, the insulin response is manipulated to help you reduce hunger, burn fat, and decrease fat storage. 2. Small Meals: The purpose of the small meals and snacks is to provide your body ONLY the amount it
needs and can handle at one time. When you have a small meal, the body will burn (use) it and will be less likely to store it as fat. 3. Frequent Eating: Eating increases metabolism. Starting your morning with a meal gets your metabolism revving; eating throughout the day keeps it going. It’s not that your metabolism will be increased to match any amount of eating—it won’t. But by eating the small and frequent meals it will be increased enough to give you energy and burn fat. -Carbohydrates
Carbohydrate foods include breads, cereals, grains, pasta, rice, fruits, and juices. Vegetables contain a tiny amount of carbs and do not count as such (EXCEPT for potatoes, corn, and peas—they are CARBS).
Servings = Less than 20 g carbohydrate < 100 calories -Protein
Protein foods include meats, poultry, fish, cheese, tofu, textured vegetable protein (TVP), nuts, nut butters, and Greek yogurt.
Servings = (4 oz.) < 100 calories -Fat
Fat is inherent is some carbohydrate and protein foods. Pure fats can also be added to meals, if desired.
Servings = Less than 5 g fat/serving < 50 calories -Other-Mixed
Legumes (garbanzo, kidney, pinto beans and lentils, split peas) are 1⁄2 carbohydrate and 1⁄2 protein. So are milk and plain yogurt.
Servings = One carbohydrate and One protein serving.
Listening to physical hunger cues and eating only until you’re full.
Distinguishing between actual hunger and non-hunger triggers for eating.
Engaging your senses by noticing colors, smells, sounds, textures and tastes.
Learning to cope with guilt and anxiety about food.
Eating to maintain overall health and well-being.
Noticing the effects food has on your feelings and figure.
Appreciating your food.
Farm Fresh Sample Unite Menu
Day 1 Early morning
Metabolism Re-Set Vanilla Shake, Protein, Fruit, and Water Breakfast
Greek Yogurt, Granola, Fruit and Hard Boiled Egg Mid-Morning Snack
Walnuts & Pear Lunch
Orange Chicken, orange and red peppers, mushrooms with Organic Rice Afternoon Snack
String Cheese & Apple Dinner
Leafy Green Salad, Seared Scallops, wilted greens, roasted red peppers and Chef Alex’s Special Sauce
￼ Day 2 Early Morning
Metabolism Re-Set Chocolate Shake, Protein, Fruit, and Water Breakfast
3 Egg White Veggie Omelet Scramble 1⁄2 Banana muffin Snack
Pistachios & Orange Lunch
Lime Chicken Street Tacos with Cilantro, Black Bean Homemade Salsa & Farmers Market Fruit Salad Snack
1 RX Bar Dinner
Grilled Cilantro-Lime Halibut, Steamed Vegetable and Lentil Mix, & Cucumber Salad
Results will vary with each individual. You assume certain risks involved in participating in a weight loss and fitness program. Unite Fitness Retreat is a fitness-based program and you will be participating in cardiovascular classes, strength training, and stretching classes. You should not begin the program without the consent of your doctor.
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