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Winnipeg, MB R3P 0X8

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  • Dr. Kristen Mitteness

10 Day Diet Reset

Updated: Dec 23, 2018

When it comes to modifying your diet, sometimes it's hard to know where to start. Other times, you simply want to reset and get back on track after a holiday, travel or every life. Although a 10 day reset is not a cure-all, it will give you structure and take the thinking out of it. I even made a grocery list so you can grab everything you need ahead of time. Here's the thing. We all have different calorie requirements. If you are still hungry after eating one of the meals, simply eat more. If you are not hungry, don't eat. Although I will give you A LOT of direction, you are going to have to take some personal responsibility throughout the next 10 days and check in with yourself often.

You are going to start each day with 2 cups of bone broth straight from your slow cooker. Drink this before your coffee or tea. If you choose to drink coffee or tea, they must be black. Try your best to stick to 3 meals per day and skip snacking. If you are so hungry that you can't handle it, either eat your next meal, make your meals a bit bigger or read all the way to the end for some snack options for when you are desperate. Most of the meals include cooked veggies. This is easier on your digestive system and allows you to absorb some nutrients you wouldn't be able to otherwise. When it comes to choosing meat, look for things with minimal added ingredients and avoid wheat crumbs, MSG or soybean oil.

Day 0 - Planning time! Today you will roast a chicken and get your bone broth going. You will also purchase your food for the next few days. Here is your grocery list #1. Please don't go crazy today just because you're cleaning up your act tomorrow. If you do that, I can promise you the next few days will be way harder then they have to be. Also, if you have a few recipes that you want to add or swap, go ahead! You can find a ton of 10 day reset compliant recipes here. With your chicken ready to go, you can prep a few meals or make them on the spot for the next few days.


Days 1 through 3 - Drink your bone broth. If you are finding you are hungry between meals, feel free to drink more bone broth or eat bigger portions of your meals. When your slow cooker is out of broth, fill it with more water, salt and vinegar. You will still be able to get some nutrients out of the bones on the second round.


Meal 1: Butternut Squash and Pear Soup. Add some of the extra chicken from the one you roasted yesterday for a bit more protein.


Meal 2: Cauli Stuffed Peppers. I would highly recommend you use grass fed ground beef

here. If you don't know where you can find it and you are in Winnipeg, check this list out. If you are somewhere other than Winnipeg, give me a shout and I will try to find a place close by for you. Be sure to read all labels. Often pasta sauce has added sugar or soybean oil. Read the ingredients and find one without them. If you only read the nutrition amounts you will see there is some sugar and that's okay, because tomatoes naturally have sugar.


Meal 3: Quick Chicken Curry: Maybe you don't love curry. That's fine. Simply omit the coconut milk and curry spice. If you have an spice blend that you do like, add it! Just be sure to check the ingredients and make sure it doesn't have any added chemicals.


On day 3, you will need to go to the grocery store again to pick up the ingredients for the next three days. Here is your grocery list #2. You might need more chicken at this point. You can either roast another chicken or buy a rotisserie chicken at the grocery store. You might also need to make more bone broth at this point, too.


Days 4 through 6 - Drink your bone broth. If you are finding you are hungry between meals, feel free to drink more bone broth or eat bigger portions of your meals.


Meal 1: Thai Sweet Potato and Carrot soup. Feel free to add extra chicken to the soup of you feel like you need more protein.


Meal 2: Garbage tuna with 3 cans of tuna.


Meal 3: Deconstructed taco with easy taco meat. Add a side of avocado (or guacamole) and smashed potatoes.


On day 6, you will need to go to the grocery store again to pick up the ingredients for the next four days. Here is your grocery list #3. If you haven't already started a new batch of bone broth, hop to it!


Days 6 through 10 - Drink your bone broth. If you are finding you are hungry between meals, feel free to drink more bone broth or eat bigger portions of your meals.


Meal 1: Sweet potato hash or stuffed squash. Both can be found here.


Meal 2: Shredded chicken with roasted root vegetables or balsamic roasted broccoli.


Meal 3: Pasta-less spaghetti.


Tips for success: Don't be afraid to meal prep ahead of time. It's easier to stick to the game plan when the meals are ready to go. Don't worry about portions. If you want more food, eat more food! When you're eating clean, quality foods, your body does a better job of regulating its hunger signals. Make sure you are drinking enough water. The bone broth will help with hydration, but water is always good to have on hand. Warm lemon water, ginger water or peppermint tea are nice and soothing for the stomach. They are also a great way to mitigate thoughts of hunger at the end of the day.


Snack options: A piece of fruit and 1/4 c nuts. Or simply eat your next meal. Check in with yourself. Are you really hungry or can you wait until your next meal? Have you been drinking enough water?

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