Life After The 5-Day Reset

So we did it !!!! We finished the five day RESET. What next ? In a perfect world we could put the shaker bottle away and never look at a smoothie again and go back to our old ways, enjoying the fruit of our labour…believing that the few pounds that came off will stay off….for a long time….maybe FOREVER. But in reality, the RESET is to kick-start a future of healthier lifestyles. The first time I did the RESET two years ago I had wonderful results and lost about 5 pounds, but I soon returned to eating high glycemic and found myself in that viscous cycle of carb addiction and insulin resistance. The last two times I knew better and was committed to REAL CHANGE. In order for the past five days to pay off….it is important to establish good habits following the RESET. Eating low-glycemic foods throughout the day can help keep your blood glucose levels stable while providing lasting energy. The longer you follow a low glycemic program, the better chance of success. There are three great ways to do that:

1. Choose the Transform Stage with Usana’s convenient Usana foods and continue losing 1 to 2 pounds per week with two shakes per day and one bar per day with low glycemic meals and snacks. Continue to supplement with Usana’s Essentials or Health Pack.
2. Choose the Maintenance Stage with one Usana shake per day, typically for breakfast ensuring a good low glycemic start to the day. Coninue to supplement with Usana’s Essentials or Health Pack.

Here are some ideas for Low Glycemic eating:

Breakfast:
• A USANA NUTRIMEAL™ shake
• 100% stone-ground whole-wheat toast topped with low-sugar, natural peanut butter and sliced banana
• Light yogurt mixed with fresh fruit and low-fat granola or bran buds
• Steel-cut or old-fashioned rolled oats cooked in fat-free milk mixed with dried apricots and nuts
• Low-glycemic cold cereal (look for whole grains, oats, and bran) with low-fat milk and fruit;
• hardboiled egg, fruit.
• Whole-wheat pita stuffed with scrambled egg; fruit
• Sourdough French toast topped with natural applesauce
• All-bran muffin with low-sugar fruit topping; fruit
• Buckwheat pancakes topped with fruit
• Multi-grain waffles topped with natural applesauce
• Pumpernickel toast topped with melted low-fat cheese; fruit
• Rye toast topped with light cream cheese, fruit
• Vegetable omelette; extra lean turkey bacon; whole-grain toast Low-fat cottage cheese with fresh fruit and almonds

Low-Glycemic Lunches:
A light afternoon meal will help you get through the day. If you order out, substitute vegetables or cottage cheese for high-glycemic sides such as chips or fries, choose whole-grain breads, and include some low-fat protein.
Here are some other ideas for lunch:
• Homemade or canned soups–vegetable, lentil, black bean, split pea, minestrone, or barley (feel free to add extra vegetables)
• Sandwiches made with lean meats on whole-grain wheat, rye, pumpernickel, or pita bread; fresh vegetables; fruit salad
• Veggie burger with lettuce, tomato, onion, and mustard on whole-wheat bun; cottage cheese
• Multi-grain pasta salad with vinaigrette dressing; assorted fresh vegetables and low-fat cheese
• Mixed green salad with grilled chicken and vinaigrette dressing;
• whole-wheat toast topped with natural peanut butter
• Vegetable quiche; sliced tomatoes; fruit
• Light yogurt with fruit; whole-grain muffin with melted low-fat cheese

Low-Glycemic Dinner:
Watch out for high-glycemic side dishes and large portion sizes that could sideline your weight loss efforts. Limit intake of high-glycemic starches–baked or instant mashed potatoes, fries, instant rice, boxed side dish or stuffing mixes, refined white breads Choose low-glycemic starches like pasta salad, whole-grain or sourdough breads, baked sweet potatoes, small new potatoes, corn, peas, or basmati rice Fill up on fresh, non-starchy vegetables and leafy green salads Include lean meats, such as chicken and fish, or substitute legumes for protein Try any of the breakfast or lunch suggestions for your evening meal Low-glycemic desserts You may not be able to have your cake and eat it too, but you can eat some tasty low-glycemic treats.

Desserts:
• Sugar-free jello or pudding layered with fruit
• Natural applesauce with light whipped topping
• A small piece of dark chocolate
• A few chocolate-covered strawberries
• A few chocolate-covered almonds or peanuts
• A couple oatmeal cookies with low-fat milk
• Poached fruit
• Baked apples with dried fruits and nuts

Low-glycemic snacks:
• A USANA NUTRITION BAR or FIBERGY BAR™
• small handful of mixed nuts or trail mix
• A small bowl of low-fat popcorn
• A few whole-wheat crackers topped with low-fat cheese
• Celery or a banana topped with natural peanut butter
• Some whole-wheat pita chips topped with hummus
• A handful of baked tortilla chips with fresh salsa
• String cheese and an apple
• Fresh or dried fruit A hardboiled egg
• Fresh cut vegetables
• An oat bran muffin
• A 100-percent-juice bar

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