DIET
It's not the commitment that matters .... it's the commitment to the commitment that counts."
James Smith
Sleep Coach
The Research Behind Food
​
Foods are the fuel our minds and bodies need to function properly. The foods we choose to consume can also cause damage to our brain and body. Recent studies suggest a direct link between sleep deprivation and weight management issues. In simple terms, our brains may be tricking us into eating foods that the brain thinks we need due to a lack of brain and body activity. This is in direct response to poor sleep quality and quantity.
​
Researchers now suggest that Sleep should be prioritized above Diet and Exercise. The power of suggestion the brain has over our dietary needs can cause a dietary deficit when it feels deprived. This in turn can cause us to have uncontrollable choices in response to those needs.
​
We binge eat and choose the wrong foods at the wrong time. In some cases, it keeps us up at night. Since we do not sleep well, the problem continues.
Motivational Note
Many underlying health conditions such as cancer, dementia, Alzheimer's, and diabetes are all linked to this negative, sleep deprived, biological cycle of influence that determines our brain and body's immune defenses. Our bodies have minds of their own, and it will fight as you adapt to this plan.
​
What can we do about it?
Get better sleep!
​
Don't give in to temptation! Stick to the 60-Day Plan, and the results will astound you.
THE SLEEP REDEFINED
60 DAY HEALTHY EATING PLAN
Make a choice today to Sleep and Eat differently for the next 60 days. Understand that it is not just you who benefits from your success in this commitment, but all those around you. Most importantly your family, Kids, Moms and Dads, Friends, all who could be influenced by what they see and experience through you.
This first step is the most important action, but the hard work will be your commitment to this sleep goal and not allow your brain to be your guide. Stick to the plan no matter what and you will be shocked by the results. I promise.
Bedtime
Set bedtimes to 9pm or 10pm. Be consistent
Environment
Stage the room to sleep 7-7.5 hours total. (Click here for more info on Spaces)
Foods
Eat whole foods and healthy proteins. (See food list below)
Foods to Avoid
Limit carbohydrates and high sugar food choices. (See foods to avoid list below)
Mealtimes
Consistent mealtimes breakfast, lunch & dinner - no food after 7:30pm!
Largest Meal
Lunch should be the largest meal of the day.
Fiber
Eat 25-30 grams of dietary fiber per day (supplement as needed, see below recommendations)
Drugs
No alcohol or other drugs including sleep aid drugs (except prescription meds)
Drinks
No soda or sugar drinks. Be sure to read the label on your favorite drinks.
Coffee
Limit coffee consumption to before lunch.
Water
Hydrate with 6-8 glasses of high alkaline (+7.5) water. Drink before 6pm to limit bathroom trips.
Exercise
Be sure to complete workouts and exercise before 6pm.
WARNING! THIS WILL BE HARD!
Our bodies have minds of their own and will fight you as you adapt to this plan. Do not give in to the temptation, stick to the 60-day plan. You will not regret it!
Benefits of the Sleep Redefined
60-Day Healthy Eating Plan
-
Brain heath
-
Memory
-
Lower Stress
-
Improve Immune Functions
-
Improve Mood
-
Higher Energy
-
Weight Loss
-
Normalize Brain & Body Functions
-
Skin and Hair Health
-
Become a Superhero! (well maybe not, but close)
It's not the hard work that counts,
it's the commitment to the sleep goal that matters most.
FOODS TO EAT
AND FOODS TO AVOID
FOODS TO EAT
AND FOODS TO AVOID
BREAKFAST
-
eggs
-
Greek yogurt
-
high fiber cereal (FiberOne) with fruit
-
vanilla almond milk / oat milk
-
all protein (limit the salt)
-
protein shakes (made with green vegetables and high-quality supplements; stay away from high sugar product)
-
bananas, kiwis, blue berries, black berries
-
oatmeal (no added sugar, fruit only)
-
grapefruit
-
coffee (limit to one cup)
LUNCH
& DINNER
-
leafy greens
-
kale, spinach, swish chard, collard
-
-
lean meats
-
turkey, chicken, quail, pork, beef & lamb
-
-
salads with vegetables, fruit, nuts and light dressings
-
fish (salmon & tuna)
-
gluten free pizza
-
whole grains (small portion)
-
cheese (smaller portion)
-
vegetables
-
broccoli, cauliflower, cabbage, & brussel sprouts
-
-
boiled potatoes (limiting the serving butter is a good thing)
-
beans and legumes
-
black beans, kidney beans
-
-
cottage cheese
-
avocados
-
soups (avoid white rice/pasta)
-
quinoa & some whole grain rice
-
unsalted nuts (good for snacks)
AVOID
-
fast foods
-
deep fried foods
-
sugar
-
fructose corn syrup
-
soda
-
chips and salty snacks
-
processed foods
-
alcohol (all)
-
pasta
-
white Rice
-
ice cream
-
sugary snacks
GOING ON A ROAD TRIP?
Packing everyone up in the car for a road trip? It can be hard to pack healthy food while you are on the road. You can find yourself stopping at cheap fast food for every meal! Don't worry, there are options for healthy snacks and meals in the car - as well as options for healthier fast food.
​
Next time you are packing for a trip, remember these ideas for healthy car snacks to keep everyone feeling great on the road.
Healthy Road Trip Snacks
-
Beef Jerky
-
Popcorn
-
Hard-Boiled Eggs
-
Protein Bars
-
Strong Cheese
-
Carrots
-
Grapes
-
Hummus & Celery
-
Greek Yogurt
-
Peanut Butter & Banana Sandwich
-
Pistachios
-
Walnuts
-
Baked Chickpeas
-
Ham & Cream Cheese Wheels
-
Trail Mix
-
Almond Butter & Strawberries
-
No-Bake Protein Balls
-
Dried Fruits
-
Tuna & Crackers
-
Guacamole with Sliced Bell Peppers
-
Sunflower Seeds
-
Peanut Butter Pretzels
-
Pita Pocket
-
Sandwiches
-
Coconut Chips
-
Dark Chocolate
-
Homemade Vegetable Chips
-
Fruit with Vanilla-Honey Yogurt Dip
-
Cereal
-
Applesauce Cups
-
Bubbly Water
Fast & Healthy
Chick-Fil-A
Wendy's
Taco Bell
Subway
Chipotle
In-N-Out
McDonald's
Burger King
Starbucks
grilled nuggets
grilled chicken wrap
grilled steak soft taco
tuna salad sub
steak burrito bowl
protein style burger
egg mcmuffin
morning star veggie
chicken & quinoa protein bowl with black beans and greens