SOS - Sugar Free | Foods to be your best : PBCo.€¦ · • Love how my body is so resilient and...

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SOS

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Carb Coma SOS | annaslowcarbkitchen.com.au

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The good news is, that no matter how bad you’re feeling, no matter how much you over indulged, and no matter how tight

your clothes are - there is hope!!! I designed the Carb Coma SOS to get you back on track as fast as possible. I personally know,

that after just 2 days of great low carb food choices, lots of water, and some basic functional exercise (as simple as running

up the stairs!) I feel SO much better.

A NOTE FROM ANNAWe’ve all had those weekends or holidays, that at the time, are fun and carefree and we most likely over indulge.

Then the time comes to get back into the swing of everyday life, and your clothes just feel that bit tighter and uncomfortable. It’s easy to then get in a downward spiral, beating ourselves up for letting loose, and thinking that we should’ve had more self control.

That’s why I love low carb - I find I get results, (increased energy, mental clarity & weight loss) faster than I ever have with any other way of eating. Once you start to get results, your motivation increases to continue and before you know it you’ve turned around that downward spiral into an upward spiral and are well on your way to feeling your best.

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Why did I create this Carb Coma SOS?We all have those big weekends or holidays where we overindulge in food and most likely alcohol, leaving us feeling bloated, pudgy and lethargic.

The good news is that even after just 1 day of Low Carb Living - you will start to feel better. More positive about your body, more energetic, and certain that you will definitely be feeling your best again soon.

I’ve put together this 2 day plan, to get you back on track as fast as possible. Experience tells me that as soon as you start to feel a little bit better, you will be more motivated to continue.

It’s really these first 2 days that can be a struggle to get back on board, because when we are feeling bad about ourselves, often we are not in a good mindset to want to treat our bodies well.

This comes back to one of my favourite philosophies:

“If you want to feel better about your body, feel better about the way you treat your body”

Keep reading for my step by step checklist of how to get back on track fast!

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2 day checklistDon’t beat yourself up. Yes you feel like crap. Yes you could have prevented it. Yes maybe you should have known better - But it DOESN’T MATTER!!!

Yesterday is gone, there is absolutely nothing you can do to change it.

It is what it is.

Use these feelings that you don’t like as a reminder next time you think you’re on the brink of going overboard with your food or alcohol.

Complete the activity on the following page to help you focus on the feelings of when you are back on track and are feeling great! Creating these positive feelings in your mind are the very first step in getting back on board and the most powerful thing you can do right now.

Grab a glass of water, a tea or a coffee and take 30 minutes for yourself to think about how great you’re going to feel after the next 2 days, and also to remind yourself of the things you do really love

about your body, even if it’s not exactly the way that you want it to be right now.

The secret to fast and successful change is to focus all your energies on the new - not to dwell on the past.

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Activity 1: IMAGINE - 30 minutesIn 2 days time I know I will be feeling….

• So hydrated & less bloated• Back on track• Great because my jeans will be a bit

looser• Recovered• Strong & proud of myself

Even though I am feeling crap right now, I still...

• Love how my body is so resilient and will just bounce back

• Love how fast I start to feel better with a clean low carb diet & heaps of water

• Love my toned arms• Love how strong my legs are• Love my hourglass shape• Know that I have great muscle tone -

just want to lose some fat!

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THE RULESBecause this is just a 2 day program, designed to get you back on track, and feeling as good as possible FAST - it is quite strict.

Please give it all you’ve got and stick to it. It’s only 2 days. I promise you will notice a difference fast, and because of this you will gain the motivation needed to keep going.

If you want to repeat this program and do 4 days in total that is also totally fine.

• 3L of water per day + as much herbal tea as possible

• Take a Pro Biotic Daily (Can take 2 to really get things moving)

• No soft drink or juice - Water, tea or coffee only

• Coffee - Long Black or Almond Flat white/latte only (lowest carb milk). You can have a dash of cream in your black coffee if you like.

• No alcohol• No fruit• No snacking and NIL BY MOUTH in

between meals. 3 meals per day. Try to condense meals into a 10 hour period - brekkie at 8am, dinner at 6pm. Give your body & digestion the chance to rest and recover.

• No added sugar, honey, maple or rice malt syrup.

• Meals to be packed full of as many green veggies + cauliflower as possible.

• No regular bread, pasta, rice, potatoes, cereal, cakes, sweets, muesli.

• Breakfast can be ALCK Low Carb Toast with approved toppings.

• All meals to be using ingredients only from The Complete Low Carb Food List.

• For meal inspiration please see my “5 Steps to Low Carb Cooking”

• Keep reminding yourself that you are in the fat burning mindset. Each sip of water is getting you 1 step closer to feeling great again.

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Activity 2: Planning - 30 minutesPlanning Prevents Poor Performance!!

Spend just 30 minutes getting organised for the next 2 days.

Over the page are some Breakfast, Lunch & Dinner suggestions.

Decide what you want to have, and then create your shopping list.

You can see how simple these “recipes” are - no fancy sauces or ingredients.

All ingredients are available from your local fruit/veg shop, butcher or supermarket (or online with us if you do want the Low Carb Bread)

Make sure you have sufficient water supply - fill up a large bottle and take it everywhere you go.

I often drink Soda water as it feels a little bit special or different to just plain water, just to mix it up.

After you’ve planned your meals and created your shopping list, then next step is communicating to any important people in your life.

It’s important to let your family, partner or work colleagues that you may share meals with know that you are doing this 2 day plan, so they know not to offer you alcohol or food that will not help you feel great.

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BreakfastYou can enjoy UNLIMITED GREENS - Asparagus, Avocado, Baby Spinach, English Spinach, Silverbeet, Kale, Zucchini, Broccoli, Sprouts, Watercress, Lettuce, Cucumber, Green Capsicum, Cabbage, Bok Choi, Green Beans, Leek, Broccolini.

2 Slices Low Carb Toast with:

• Butter• Peanut or Almond Butter• Cheese• Ham• Cucumber

3 Low Carb Pancakes with:

• Butter• Sugar Free Maple• Ricotta/Whipped Cream• Greek Yoghurt Unsweetened

200g Unsweetened Greek yoghurt topped with:

• 50g chopped low carb nuts• Seeds - Pepita, sunflower or chia• Sugar Free Maple

2 Eggs cooked anyway with:

• Fresh herbs, salt & pepper• Optional - few rashers of bacon• Optional - mushies and or spinach• Optional - Low Carb Toast

Baked Mushrooms filled with feta, butter & thyme

60-80g Dry Roasted or Raw Low Carb Nuts (Not Honey Coated!!)

All nuts apart from cashews are low carb.

Drink Suggestions!

• Coffee - preferably black or Almond Milk or cream• Tea - preferably black or Almond Milk or cream• Water• Soda Water• Infused sparkling - Schwepss

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Lunch and DinnerHere we will follow our simple 5 steps to Low Carb cooking: Protein, Veggies, Flavour, Method, Topping. It is all very simple and self explanatory.

Other options for Lunches and Dinners are;

Low Carb Sandwich - 2 pieces of ALCK Bread with:

• 80g of ham, chicken, roast beef, sliced turkey, lamb, cheese or 1 boiled egg

+ • Unlimited salad greens + 2 slices tomato,

+ • Approved mayonnaise ,

wholegrain mustard or fresh herbs

You can have this as an open or closed sandwich and fresh or toasted! So many options. Open melts - 2 slices of ALCK Bread with:

• fresh basil, bocconcini, ham + sliced of tomato

• ham, sliced tomato, & tasty cheese

• sliced lamb meat balls + fresh mint + feta cheese

• cream cheese, roast bbq chicken, sliced mushrooms, bbq sauce + tasty cheese

• roast beef, rocket, tasty cheese + whole grain mustard

• tuna, asparagus, cracked pepper and tasty cheese

• cream cheese, turkey, 1 tsp cranberry sauce

• avocado, tuna + tasty cheese

Leftover dinners

• prepared in advance - as per “5 Steps to Low Carb Cooking”

• Salad • filled with any leafy greens + topped with protein,

fresh herbs/flavours + toppings (as per The Non Recipe Book)

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Low Carb Shopping ListMost people will have these items in their pantry already - they are not compulsory - may just make the next 2 days a little easier/enjoyable.

Low Carb Pantry Staples

• Tea - herbal tea of any kind, or regular black tea

• Coffee - instant, plunger or pods - which ever your preference

• Salt & pepper• Chilli flakes, dried or fresh herbs for

seasoning• Butter• Oil of choice for cooking• Cream/Almond milk for tea/coffee at

home• Stevia or Natvia if you really must

have a sweetener in your drinks• Water - tap, bottled, sparkling or

mineral - whichever your preference• Low Carb Bread Mix - Very

convenient for fast low carb brekkies• Low Carb Pancake Mix• Natural Peanut Butter - Should be

100% peanuts and salt - that’s it• Eggs• Real Mayo - should be less than 2g

carbs per 100g• Cheese - tasty, parmesan, cheddar -

hard cheeses ok• Large drink bottle to keep with you at

all times

Based on your meal selection you can add additional ingredients below:

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MovementMovement really helps us to get back on track. When you can feel your muscles working it aligns you with your body and you are much more likely to make good choices, that will nurture your body.

There are no hard core exercises in this 2 day plan, however if you do already participate in exercise, such as classes, running or yoga - stick to your normal plan.

If you don’t currently exercise and are looking for some inspiration, choose from my suggestions below.

In addition to the set movement - remember how powerful functional exercise is.

• Always take the stairs• Always suck in your tummy and stand

tall - it tones your muscles and burns more calories

• Walk as much as possible• If you have the opportunity to lift

something heavy (maybe a small child) then do it!

• Clean the house - this is amazing exercise

• Mow the lawns/do the gardens• Volunteer to help a friend move

Day 1 - Choose as many as you can!

• 10 Push ups + 10 Squats• 15 minute run/walk around the block• 10 sets of stair climbs• 2 minutes “high knees” on the spot• 20 Burpees• 20 Star Jumps• Long walk along the beach/park/bush

Day 2 - Choose as many as you can!

• 10 Push ups + 10 Squats• 15 minute run/walk around the block• 10 sets of stair climbs• 2 minutes “high knees” on the spot• 20 Burpees• 20 Star Jumps• Long walk along the beach/park/bush

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A Special message for you...My hope for you is that this Carb Coma SOS can help you feel better about yourself.

Health and wellbeing is never an overnight fix, it’s about adopting healthy habits and learning how to look after yourself in a way that makes YOU feel amazing.

However you need to start somewhere, and by downloading this plan it says that you have recognised that you don’t feel your best, and are ready to make some positive changes.

I am a firm believer in the fact that we are always spiralling - either spiralling up or spiralling down.

All it takes to start spiralling up is one little positive thought turned into action.

This one little action inspires another and another. No matter how small it is, it’s a step in the right direction.

Keep placing 1 foot in front of the other - it’s worth it I promise.

You DESERVE to feel amazing and I know you will be very soon.

There’s a quote that I’ve always loved -

“In 6 months time you’ll wish you started today”

However, it doesn’t even take 6 months. You can feel better TOMORROW if you make some positive choices today. Then tomorrow make another positive choice and another and another.

You can learn more about how easy Low Carb Living can be here: annaslowcarbkitchen.com.au

Please keep me posted with your journey, goals and feedback on my programs at

#aussielowcarbers #lowcarbeasy

fb.com/annaslowcarbkitchen @annaslowcarbkitchen

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I know that just 2 days of Low Carb Living + lots of water, I will be feeling SO MUCH BETTER.

I want to feel my best – I know with each great food choice I am one step closer.

Just ONE DAY of great food and no snacking will help me feel slimmer.

I LOVE how Low Carb maintains my energy levels and I can think so clearly when I avoid carbs.

Is this food choice leading me towards or away from how I want to feel?

What could I achieve if I felt my best?

Am I REALLY depriving myself or am I CHOOSING foods that will help me feel my best?

Do I DESERVE that carb loaded sweet treat, or do I DESERVE to feel absolutely AMAZING?

How I treat myself sets the standard for how others will treat me.

I can run away from many things in life, but I can’t run away from the relationship I have with myself.

In 3 months time I will wish I started today!!!

It doesn’t matter if I have failed in the past – today is a new day, a fresh start and an opportunity to change my life.

It doesn’t matter what happened yesterday – I can’t change it – all I can change is what I choose today.

» Healthy Thoughts for Success

“How will this make me feel? Will this food make me feel nourished AND powerful or just clogged up?”

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Carbohydrate Fact SheetWhat is a carbohydrate?

A carbohydrate is a nutrient made up of the following components:

Sugars (Simple Carbs)

Sugars are also referred to as a ‘Simple’ or ‘Bad’ Carbs. You may have seen them listed as: lactose, sucrose, fructose, glucose or many other names.

Whetherthe sugar you eatis natural, raw, or anything else, itis STILL SUGAR! The reason sugars are referred to as ‘Bad Carbs’ is because they spike your blood sugar and then send you crashing shortly after.

Starches (Complex Carbs)

Starches are also referred to as ‘Complex’, ‘Good’ or ‘Slow Release’ Carbs. While not shown separately on a nutritional panel (but included in the Total Carbs figure, these carbs are digested at a slower rate by the body so don’t have such an immediate impact on your blood sugar levels. These carbs are still converted to glucose by the body, and if not used or burnt off by the body, will still be stored as body fat.

= Total Carbohydrates

Did you know that carbohydrates are not an essential nutrientin the body, unlike protein or fats! All carbs (sugars & starches) are

eventually converted to glucose and used as energy by the body or stored as body fat.

I Quit Sugar. But I eat carbs. How are carbs different to sugar?

Many people have quit sugar because they want to to make healthier choices and feel better. But did you know, whether you are eating ‘Good Carbs’, ‘Bad Carbs’ ‘Natural, Raw or Unrefined Sugars’, ALL carbs are generally converted to glucose, which is a sugar. So, if you are eating carbs which are converted to glucose (a sugar) by the body, you can see that there ultimately is no difference between eating carbs and eating sugar - apart from the rate they are processed. The amount of carbs in this wholegrain bread is 37.3g - Once broken

down by the body, this is the equivalent of 5 teaspoons of sugar. So are you really quitting sugar?

If you are confused all you need to do is:

Reduce the amount of total carbohydrates

in your diet. Only then will you really

will be quitting or reducing sugar.

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Want to learn more about low carb living can help you feel your best?

All these FREE resources are available online!

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Program Key

Products with this symbol have been reviewed on Anna’s Low Carb Kitchen so you can choose the best brand

Items with this symbol have cooking instructions on the website

The General Carb Rule -

All ingredients should have less than 5g of total carbs per 100g

The Low Carb Living Guide

Your first 21 days

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Protein + Veggies + Flavour + Method + Topping

Making Low Carb Easy!

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How to host your own Low Carb Morning TeaAnd impress all your friends

Download OUR range of guides today!Our low carb, no added sugar (also gluten free but without tasting like it) baking mixes

give the joy of baking back to families who are looking at making healthier choices.

annalowcarbkitchen.com.au

SOS - Sugar Free | Foods to be your best : PBCo.€¦ · • Love how my body is so resilient and...

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