Ownit Rx Nutritional Reset

 
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Below is all the information you need to break those bad habits, get in tune with the nutrients your body needs, and really go after all of those weight and health resolutions you made at the start of the year! 

 

What is the Ownit Rx Nutritional Reset Program?

 

The Ownit Rx Nutritional Reset Program is a lifestyle change program which when adhered to will move the scale in a favorable direction.  The entire month of February our members will consume only whole or minimally processed food choices. This effectively removes processed food like wheat, soy, sugar and seed oils from your diet resulting in weight loss, better focus, and more energy.  


You’ll be encouraged to eat real unprocessed foods or minimally processed foods for the entire month. We also encourage you to pay attention to how you feel as you go through this reset. 

What is unprocessed/minimally processed food?

 

Foods that are in their natural state are considered unprocessed. Foods like apples or carrots are unprocessed. They are fresh out of the ground and just the way nature intended. According to the Academy of Nutrition and Dietetics, processed foods include anything that has been cooked, canned, frozen, packaged or changed in any way from its natural state.

Why is it important to only consume minimally processed foods? Food processing removes nutrients and adds ingredients such as preservatives, flavorings, colorings, and other chemicals in addition to being a major source of excess sugars. This means that anytime you cook, bake, or prepare the food in any way, you're processing it. 

Now we wholeheartedly acknowledge that it would be difficult to stick to a diet that consists purely of unprocessed foods and let's face it you may get tired of eating cold vegetables. That’s why we are recommending minimally processed foods in addition to non-processed foods. Note, that minimally processed foods don't have added ingredients. They are just altered in other ways, such as through cooking, freezing or removing inedible or unwanted parts--think steaks, chicken and fish. Some other examples of minimally processed foods include frozen fruit and vegetables, bagged and pre-washed spinach, cooked salmon or roasted nuts.

What are some examples of processed foods?

 

Here’s a quick guide of what you should avoid completely during this reset.

  • Sugar and sugar sweetened beverages

This includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit extract, stevia, Splenda, Equal, Nutrasweet, and xylitol. If there is added sugar in the ingredient list, it’s out.

  • Grains or grain based product

Wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat are all out. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Read your labels! You’ll be surprised to find some of your ‘healthy options’ contain these not-so-healthy additives.

  • Seed Derived Oils

Canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, and rice-bran oil a.k.a. The Hateful Eight are all out too.

What’s left to eat?

 

Before you all run for the hills, here is a list of all the things you can eat. 

Minimally processed carbohydrates

  • Roots and Tubers

  • Potatoes 

  • Sweet potatoes 

  • Cassava

  • Carrots 

  • Parsnips 

  • Onions

  • Sweet Potatoes.

  • Turnips

  • Ginger

  • Beets

  • Garlic

  • Radishes

  • Fennel

Vegetables

  • Collard Greens

  • Spinach

  • Broccoli

  • Swiss Chard

  • Kale

  • Brussel Sprouts

  • Green Peas

  • Asparagus

  • Cabbage

  • String Beans

  • Artichokes

  • Kohlrabi

Fruits

  • Apples

  • Pears

  • Grapefruit

  • Pineapple

  • Avocado

  • Pomegranate

  • Strawberries

  • Blueberries

  • Mango

  • Lemons

  • Cranberries

  • Watermelon

Nuts

  • Almonds

  • Pistachios

  • Cashews

  • Pecans

  • Macadamia nuts

  • Brazil nuts

Healthy Fats and Oils

  • Olive oil

  • Coconut oil 

  • Avocado oil 

  • Animal based Oils 

  • Lard 

  • Tallow 

  • Suet 

  • Ghee

Minimally processed protein

  • Beef

  • Pork

  • Chicken

  • Fish

You might have noticed I did not list vegan or vegetarian sources of protein. Most sources of plant based proteins require a high amount of processing and added substances to make them bioavailable or even more to make them palatable.

What about Tofu or plant based protein?

 

Unless your Tofu has been fermented in traditional Japanese cuisine, then you’re not eating Tofu. You’re eating a bastardized version of Tofu, which is more harmful to your health in the long run.

Got the food, what’s next?

 

We, here at Ownit Rx, have experimented with several different ways to eat without consuming processed foods and the best method we’ve found is dedicated food-prep hours/ days.  We found that if you wait until you're hungry to make your food, you are more likely to make a poor decision.  When you are hungry you grab what you see and that will not always be the best choice for your body.  

We recommend 1-2 food prep days per week, for no more than a couple of hours per prep day.  You should prep all three meals--breakfast, lunch and dinner.

You CAN do this! Own it and commit.  We are in this together! Stop by to discuss recipes, ask questions, or reveal what you learn throughout the month!!

Good Luck!