Week 2: Less Sugar, More Energy
Week 2
Your Week 2 Energy Revolution
Can you believe we’re already one week into our February Reset? Yes, I had a little added sugar this week. Letting it go completely is hard, and I won’t pretend it’s easy. But guess what? That’s okay! The real win was in my actions: I planned and prepped my meals, cleaned out my pantry, and reorganized my kitchen for success. I made a trip to the Green Produce market and stocked up on a rainbow of fruits and vegetables, ensuring I had fresh, nutrient-dense options within reach.
I also took a hard look at my pantry staples. Our Kashi cereal, protein bars, protein powder, dark chocolate chips, honey—these are items I use sparingly, mostly for my family. But awareness is power. So, I moved them to the highest shelf, making it easier to reach for the foods that fuel my energy first.
Celebrating Your Week 1 Wins!
Before we dive into Week 2, let’s acknowledge some incredible transformations:
No more 3 PM energy crashes after switching to a protein-packed lunch
Morning anxiety eased by cutting out sugary breakfast cereals
Deeper sleep by ditching the late-night “healthy” granola
Recognizing that cravings were tied to stress, not hunger
These insights are GOLD! Hold onto them as proof that small changes lead to big shifts. They are your motivation fuel for Week 2!
Welcome to Implementation Week: Where Awareness Meets Action
Now that we’ve built awareness around sugar consumption and energy levels, it’s time to transform that knowledge into sustainable habits. Think of Week 1 as reading the map and Week 2 as setting out on the journey.
Your Energy Is About to Level Up 📈
Remember those energy dips you tracked last week? This week, we’ll target them with strategic meal timing and blood sugar-balancing habits. No more roller coaster energy—let’s create a steady, sustained vitality.
Your Week 2 Focus Areas:
1. Strategic Meal Timing ⏰
Use your Week 1 energy tracking insights to plan meals around your natural dips. If you noticed a 3 PM crash, let’s adjust your lunch and add a strategic 2 PM snack with protein and healthy fats.
2. Blood Sugar Balancing Basics
Every meal and snack should include:
✔️ Protein (your steady energy source)
✔️ Fiber (your blood sugar’s best friend)
✔️ Healthy fats (your satiety superpower)
✔️ Complex carbs (your sustainable fuel)
3. Environment Setup for Success
Set yourself up for success by creating a space that supports your energy goals:
✅ Stock your desk drawer with protein-rich snacks
✅ Prep grab-and-go breakfast options
✅ Set up hydration stations
✅ Create an “energy emergency kit”
Your Daily Success Recipe
Morning Power-Up:
Start with protein within an hour of waking
Hydrate before caffeine ☕
Get natural light exposure 🌞
Move your body, even just for 5 minutes
Daytime Energy Flow:
Eat every 3-4 hours
Pair carbs with protein and fats
Take movement breaks
Stay hydrated between meals
Evening Wind-Down:
Honor your hunger cues
Choose calming activities
Prep for tomorrow
Celebrate your wins
Real Talk: Let’s Address Your Concerns
I hear you!
“But what about social situations?” – We’ll have smart swaps and strategies.
“I’m too busy to prep meals!” – Let’s keep it simple with batch cooking and easy options.
“What if I slip up?” – It’s about progress, not perfection. Every meal is a fresh start!
Your Week 2 Action Steps 📝
1️⃣ Review Your Week 1 Journal:
What patterns did you notice?
When were your energy peaks and crashes?
What foods made you feel your best?
2️⃣ Set Up Your Environment:
Clean out trigger foods 🗑️
Stock up on energy-supporting options 🛒
Prep emergency snacks 🍎
3️⃣ Plan Your Strategy:
Map out meal times 📅
Identify potential challenges ⚠️
Create backup plans 🔄
Looking Ahead: Special Valentine’s Day Support ❤️
Yes, Valentine’s Day falls in Week 2!
But don’t worry—I’ve got you covered with sugar-free celebration ideas and recipes that will make your heart (and energy levels) happy. Stay tuned for our special Valentine’s guide
Your Mantra for Week 2
“I choose foods that fuel my energy and support my well-being.”
Sendin you the best Vibras,
Diana Lozada
Integrative Nutritionist
