Welcome to Chris’s 30 Day Reboot Day 3. So far, so good. He has swapped out his second 16 oz. serving of coffee with tea and this totally works for me. Some of the tea he is drinking, like red rooibos, is a great choice as it contains nutrients like iron, calcium, potassium, copper, manganese, zinc and magnesium to name a few, and it is naturally caffeine free. When it gets into warmer weather, I have a great recipe for making an iced version of this tea you can find here

Chris has also food prepped his salads for the week, so he’s good to go there. Please note, one of the very BEST things you can do if you decide to go the salad route, is make your own dressing. You will be hard pressed to find a high quality (and tasty) store bought salad dressing without added sugars or preservatives. Chris makes his dressing with olive oil and vinegar. If you need a recipe, here is a great one I give to my clients https://www.nextlevelnutrition.fitness/yummy-salad-dressing/.

While I’m not a fan of counting calories (that is another blog post altogether where we talk about about bomb calorimeters, the inaccuracies they are finding more and more in the Atwater system, and the +/-20% range of accuracy food manufacturers are allowed to have when labeling calories) it is still a tool that can still be loosely utilized as long as you are eating real food and listening to your true hunger signals to make the decision on what to eat or not. The key word in Day 3 was Chris said he was still hungry. If you’re hungry, it’s simple, eat. If your appetite was triggered because you saw a food commercial or a food app says you have more calories to eat, but you weren’t hungry before that, then don’t eat. Try a glass of water instead and then re-evaluate in 20 minutes. What are some of your go to tools to make sure it’s truly hunger driving your food choices?

From Chris:

30DDR – Day 3

January 3, 2018 – 183.8 Pounds, 12.6% body fat

Decent day yesterday.  Got up early and got my morning routine done.  Got carried away writing this blog and ended up heading into work a bit later than I had planned.

Managed to have a single 16 oz cup of coffee.  I think Rachel is not so much concerned about the chemicals or caffeine in the coffee as she is in the acidity of it. Drank various kinds of tea during the day.

Took a premade salad to work with fruit.  2 apples and 2 pears.  With the salad I had a boiled egg for protein.  I didn’t boil those eggs longs enough so they are a bit soft in the middle but that’s ok. As the say ‘It is all going the same place’.

Also brought a green smoothie in a water bottle for after my workout.  Ran 40 minutes easy on the treadmill after work before the train home.  I think MyFitnessPal over credits the running calories.  I’m not sure an easy 40 min jog on the treadmill is worth close to 700 calories.  That seems a lot.  I would put it more like 300.

Had a big bowl of pre-cooked brown rice with pre-cooked green beans.  Heated that up in the microwave with a green chili sauce for seasoning.  That giant bowl of brown rice is only keep reading