ECLS Energy, Healthy Cove

5-DAY RESET™

START THE JOURNEY TO A NEW YOU WITH USANA® 5-DAY RESET™

Change isn’t easy. But don’t stress! Sometimes a small success is all it takes to jumpstart a big transformation. That’s the idea behind the USANA® 5-Day RESET™ kit. In only five days, you’ll be on your way to a healthier you.*

By eating balanced, low-glycemic foods, you can overcome your cravings and begin losing weight** without feeling hungry. RESET will help you get in the habit of eating healthier, exercising, and making smarter lifestyle choices.*

What’s Included in the 5-Day RESET Kit?

The 5-Day RESET kit comes in two varieties, so you can choose the Nutrimeal with the protein source that’s right for you. One contains a mixture of the French Vanilla (soy protein) and Dutch Chocolate (soy and whey protein). Or you can choose a non-soy, plant-based option that contains only packets of the mildly flavored Nutrimeal Free.

Each kit comes with the following:

The 5-Day RESET Program

The 5-Day RESET is a calorie-conscious program based on eating balanced, low-glycemic meals and whole-food snacks.

General guidelines:

  • Women should strive to consume approximately 1,200 calories per day
  • Men should strive to consume approximately 1,500 calories per day

Every day, you will simply replace three meals with a Nutrimeal shake, take your supplements, and eat whole-food snacks.

 

You may eat more snacks than are listed here. And you can mix fruit, vegetables, or unsweetened milk (dairy or plant-based) in your Nutrimeal shakes for a little variety. Just make sure to keep your calories near the recommended amount, or you may not experience the results you want. Also try to limit your fruit to three servings a day. Fruit juice is discouraged.

You will also want to turn off the TV and do some kind of low-impact exercise like walking for 20 to 30 minutes every day.

Sleeping for 7-9 hours is also recommended. This will help keep you from looking for more snacks to help bump up your energy if you’re sleep deprived. And if you are sleep deprived, you can consume black coffee or tea while on the 5-Day RESET.

Daily Routine

Breakfast

  • Nutrimeal shake mixed with 10-12 oz. of water
  • Add Probiotic to your morning shake
  • AM HealthPak

Mid-Morning Snack

Lunch

  • Nutrimeal shake mixed with 10-12 oz. of water

Afternoon Snack

Dinner

  • Nutrimeal shake mixed with 10-12 oz. of water
  • PM HealthPak

Other Tips

  • Always take your supplements with food
  • PM HealthPak may also be taken with your PM snack, if preferred
  • Aim for at least 64 oz. of water each day
  • Incorporate an eating cutoff time two hours prior to bed

Snack Suggestions

Your snacking options are endless. But the goal is to eat whole foods. And you’ll feel fuller, longer if you aim to mix a little protein and fat with your carbohydrates.

  • 2 hard-boiled eggs, sprinkled with salt and pepper to taste, along with a sliced medium bell pepper or 1 ½ cup of sugar snap peas
  • 1 cup plain Greek yogurt with ½ apple or ½ banana (optional: add a dash of cinnamon for an extra kick of flavor)
  • 20 whole, raw almonds with ½ cup of mixed berries or 1 cup snap peas
  • 2 cups raw veggies (broccoli, celery, cauliflower, cucumbers, snap peas, mushrooms, etc.) with 5 Tbsp. hummus of choice
  • 3–4 cups mixed green salad (lettuce, kale, spinach, cucumbers, bell peppers, etc.) with ½ cup cooked legumes (chickpeas, kidney beans, lentils, etc.) and 75–100 calories of salad dressing OR replace legumes with boiled egg and 2 oz. lean meat of choice
  • 1 small baked sweet potato, 1 cup cooked broccoli with 3 Tbsp. parmesan cheese or 1 Tbsp. butter or plant-sterol butter substitute
  • 1 medium fruit (orange, apple, or pear) with 1 oz. cheese of choice
  • 2, 1-oz. deli slices of natural, low-preservative turkey, each rolled with 1-oz. slice of cheese
  • 3 oz. water-packed tuna or salmon mixed with 1 Tbsp. light mayonnaise or plant-based mayo substitute on 1 crispbread cracker
  • ½ cup ripe avocado chopped with 8 grape tomatoes (add green onion and a squeeze of fresh lime juice for flavor)
  • 1 cup cooked quinoa with 2 slices of avocado
  • 1 cup fruit with ½ cup of cottage cheese
  • ½ cup unsweetened natural applesauce with ¼ cup sliced almonds
  • 2 celery sticks with 1 Tbsp. nut butter and 1 Tbsp. raisins
  • 2 medium carrots with ¼ cup guacamole
  • ½ cup roasted chickpeas with 1/2 bell pepper
  • 1/3 cup roasted soy nuts or chickpeas
  • 3 cups kale or arugula with ½ Tbsp. olive oil and pepper
  • 20 pistachios with 1 oz. cheese of your choice
  • 3 cups plain popped popcorn
  • 1 cup broccoli with 1 tsp. dressing
  • Unlimited raw celery, cucumber, lettuce or other leafy greens

Learn More

Say goodbye to diets and hello to a new you. Learn more about USANA 5-Day RESET at What’s Up, USANA.

Nutrition Information

Nutrimeal: French Vanilla • Dutch Chocolate • Nutrimeal Free

USANA Probiotic

USANA HealthPak

Frequently Asked Questions About 5-Day RESET

How often can I repeat the RESET program?

How much fiber is in the 5-Day RESET?

Are there any known side-effects from following the 5-Day RESET?

How much weight can I expect to lose while on the 5-Day RESET?

Is the caloric level of the 5-Day RESET appropriate for everyone, regardless of weight or activity level?

Why do you recommend drinking 8-10 glasses of water each day while following the 5-Day RESET?

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**Individual results may vary. The 5-Day RESET program lowers your daily caloric intake and recommends moderate exercise for best results.

It is suggested that you take these products to your health care professional and secure their advice if you intend to change your diet, begin an exercise program, are pregnant or lactating, have allergies, are taking medications, or are under the care of a health care professional.

Children under the age of 18 should not participate in the 5-Day RESET program, except on the advice of their health care professional and/or dietician.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Healthy Cove

HOW STRESS AFFECTS YOUR WEIGHT

stress affects your weight

Your work meeting ran late. Your car wouldn’t start immediately. You’ve hit every red light on the drive home. You realize you have no groceries at the same time hunger hits.

Surely, you’ve experienced a night like this and didn’t handle it gracefully. That’s because when you are experiencing stress—no matter how insignificant—the demands on your mind and body have exceeded the resources you have to cope with them. It’s hard to deal with each stressor when you’re standing at the crossroads of eight different frustrating scenarios.

Some nights like this might be unavoidable. But it’s important to learn about the long-term, negative impacts of stress so you can keep yourself healthy, well, and whole.

A common concern with ill-managed stress is an impact on the ability to maintain a healthy weight. There are a lot of factors that explain how stress affects weight. Your body’s response to stress—the hormones it releases—can impact fat storage. Stress can cause shifts in your microbiome. And, on top of that, the stress eating—turning to comforting, unhealthy foods—used to cope can compound the issues.

Below, you’ll get in-depth explanations of these bodily responses and the vicious stress cycle. But before you explore the impact, let’s discuss the different types of stress and your body’s response to it.

Types of Stress

Short-term stress happens quickly, over a short duration of time. It could be bad traffic or a long line at the store when you’re in a hurry. A short-term stressor might be small, but it’s something you’re able to handle without much difficulty.

Long-term stress is an ongoing battle against your stressor(s). It can be repetitive, continuous situations or conditions that feel insurmountable. For example, a lot of people struggle with crippling debt or maybe going to a job they hate. These types of looming stressors can last for months and even years.

Your body handles these stressors differently. From chemical pathways to behavioral changes, a lot can happen in response to stress. Let’s explore your body’s response to stressors to better understand how you can stay healthy while overcoming life’s obstacles.

The Short-Term Stress Response

Short-term stress happens when your body reacts to a risk, whether it is real or perceived. Let’s say you’re home alone and you hear an unfamiliar sound. Your brain may process this as a risk. You might assume it’s an intruder, even if the sound is not.

Before you determine the sound was just the washing machine, your body goes into “fight or flight” mode. And your adrenal glands secrete the hormones epinephrine and norepinephrine.

These hormones make your body prepared for survival mode, should the need arise. Increased hormone levels elevate your heart rate, blood pressure, and they increase the rate at which fat and carbohydrates in your system are broken down. Basically, these hormones are changing your metabolism to fuel this heightened state to be ready to fight or run away. Once the threat is eliminated, your body can return to its normal state.

The Long-Term Stress Response

Since the exposure to the “risk”—again perceived or real—is prolonged during long-term stress, your body can be strained physically and psychologically. Instead of short-lived spikes in the flight-or-fight hormones, the adrenal glands secrete cortisol, the primary stress hormone.

Cortisol’s presence doesn’t wreak havoc on the body. The strain comes from elevated levels for a prolonged period of time. The body becomes accustomed to these levels, establishing a new baseline tolerance. Consequently, if high stress levels are maintained, the secretions will continue to increase.

High levels of cortisol stimulate your appetite. On top of that, it can influence a rise in insulin levels. Insulin is responsible for regulating blood sugar. As the insulin level raises, blood sugar levels drop. This can create cravings for especially calorie-dense foods to regain a reasonable blood sugar level.

The Vicious Cycle of Stress & Weight Gain

The sequence of events above may not seem that harmful on the surface. However, if cortisol continues to course through your system for days, weeks—even months—on end, a vicious cycle is born. Elevated cortisol leads to increased insulin levels, which leads to lower blood sugar, and finally sugar cravings.

It’s not surprising that if you experience stress without relief, you might reach for “comfort foods” to sustain you. These foods are aptly named. They often supply a lot of energy in the form of refined sugar. They’re rich in fat to boot. And your brain experiences a calming effect from these foods.

In a way, comfort foods provide a short respite from the stress response. But this positively reinforces the frequent consumption of comfort foods. When you experience this relief, it’s likely you’ll reach for a similar food the next time you’re stressed and hungry. If the cycle continues long-term, there are implications for weight gain.

But there’s more to it than the cycle of stress eating. Cortisol activates lipoprotein lipase (LPL), an enzyme responsible for depositing and storing fat. A group of researchers found a correlation between high cortisol levels and central fat accumulation (distribution of fat around the midsection).

The group studied women at rest and subjected them to stress tests. Measurements of participant cortisol levels and psychological responses were taken after each rest or testing session. The researchers found that these correlations back up the existing hypothesis that long-term stress and “stress reactivity” can lead to greater central fat accumulation.

The Impact of Stress on Your Microbiome

A recent study in mice reiterated that stress has physical implications too, not just psychological ones. The researchers took a group of mice and fed half of the male and female mice a high-fat diet and then exposed the entire group to mild stress for a prolonged period of time.

The most notable finding was in the group of female mice not on the high-fat diet. After the stress period, their gut microbiota had changed. Though they were not eating a high-fat diet, their microbiome told a different story. Over time, the bacteria in their gut shifted to resemble that of the mice fed a high-fat diet.

Though this study was conducted in mice, the lessons and implications are clear. First, the biological effects of stress are far-reaching. It affects how you feel emotionally. But stress also changes the body physiologically. Second, the conclusion also implies that eating well alone is not enough to keep your body as healthy as it could be. While diet is important, so is your response to stress.

Tips for Managing Versus Coping with Stress

While they may sound similar, managing and coping with stress are two very distinct behaviors. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress.

Creating a stress-management plan doesn’t have to be stressful—it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life.

  • Create a support system. You likely already have a network of family and friends. But it’s helpful to pinpoint exactly who in your web can help you and when. And don’t just name them—write them down. It’s easier to reach out for support when a name and number are ready to use.
  • Block out alone time. This actually means time spent alone—free from distractions and visitors. You’re encouraged to physically block out these times on your calendar, too. This way colleagues or family can’t schedule over your time to recharge. If you’re a busy person, don’t give this up if you don’t have a free hour. Even five minutes alone can help.
  • Prioritize your tasks. It’s always gratifying to check off items on a to-do list. But often the easiest tasks get checked first, leaving the larger, more important tasks waiting for too long. Be honest with yourself when creating and prioritizing your list.
  • Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and bon-bons. It means actually taking care of yourself by eating balanced meals, sleeping well, and exercising, to name a few. Taking care of your body shouldn’t be a luxury, so make these self-care pieces a priority.
  • Be active! Exercise can intimidate some, but it can be enjoyable if you tailor it to your interests. Whether it be a leisurely walk or a vigorous game of soccer, both are valid options for getting your body moving. Research has shown that regular exercise can lower cortisol levels and boost endorphins.
Healthy Cove

Goodbye Diet, Hello USANA RESET

USANA RESET: Goodbye Diet, Hello USANA Reset

Dr. Karen Wolfe wasn’t always a believer.

Now before you assume we’re talking about Roswell and alien-UFO shenanigans, let me clarify. Karen wasn’t always a believer in the USANA RESET KIT

“When RESET first came out, I didn’t like it,” she says candidly. “I thought for sure that it was a diet in a box, and I’m very anti-diet.” Living in a culture touting lemon cleanses, detox diets, and the next new Hollywood fad diet, the Australian physician, entrepreneur, and author was understandably skeptical.

But then she tried RESET for herself. And it made all the difference.

Why Karen Changed Her Mind

“I’ve come to see RESET as a great gift—one that helps you to jumpstart healthy eating habits that can change your whole lifestyle.”

Karen loves the fact that the 5 Day RESET   is a satisfying and nutritionally balanced program. It’s easy to follow, extremely structured, and very effective. Every day, simply replace three meals with a delicious Nutrimeal™ shake (Dutch Chocolate is her personal fave), take the USANA supplements provided, eat whole-food, low-glycemic snacks, and practice healthy lifestyle habits.

This whole-health approach helps you to get off the craving roller coaster and make a clean break from the effects of unhealthy, high-glycemic foods.

 

USANA RESET: Karen WolfeHit RESET on Life

“If people follow RESET for the five days, they will feel a difference,” Karen says.

For her, completing the RESET program helped to balance her blood sugar levels.† “I didn’t know I had sugar cravings until I did RESET,” she recalls. “It was a wake-up call, and I experienced cravings similar to those on detox programs the first day. But after three days my cravings were gone.”

By day five, Karen was craving healthy foods instead, and she promptly started cooking healthier meals at home. “Ultimately, the goal is to help people change their lifestyle. This isn’t a diet like I first thought it was—it’s the perfect jumpstart to launch you into healthy eating.”

USANA RESET

The Three M’s

Each RESET Kit has three elements, or “Ms” as Karen calls them: macronutrients, micronutrients, and microbiome support.

 Macronutrients

The Nutrimeal shakes provided in each kit make up the macronutrients. Not only are they creamy and ridiculously delicious, but these meal replacements also provide a good ratio of carbohydrates, protein, and beneficial fats to support a healthy weight. Their low-glycemic formulas are designed to digest more slowly to deliver sustained energy while you complete your RESET. You’ll also choose a variety of tasty, low-glycemic snacks to eat throughout the week to support your macronutrition needs.

Micronutrients

Along with the single-serve Nutrimeal packs, each kit includes a five-day supply of USANA’s HealthPak™, which provides micronutrients. “Some people may be nutrient depleted due to the everyday stresses of life and not eating healthy foods regularly. And if you’re nutrient depleted, it’s going to be hard to obtain the ideal levels of important nutrients you need to maintain overall health,” Karen says. This is why she believes supplementing with high-quality micronutrients is so crucial.

“Micronutrients provide health on a cellular level,” she explains. Each HealthPak contains a full daily dose of USANA supplements made with exclusive USANA InCelligence Technology®. “They use cell-signaling technology. This basically tells our own human cells to turn on certain metabolic pathways to maximize our nutrient support.”

Microbiome

Each RESET Kit also comes with a five-day supply of USANA® Probiotic, which provides a full range of benefits to our gut, or microbiome.

“There’s this other aspect to health that people often ignore, which is our microbiome,” says Karen. She compares our microbiome to a tropical rainforest made up of a diversity of plant types. Just as each kind of plant life plays a different role in the ecosystem, each microbe (bacteria) in our gut plays an important role.

“Our microbial cells outnumber our human cells 10 to 1, and many of us have an imbalance in our gut,” Karen says. She explains that whenever we eat certain processed foods, for example, it can disrupt the important microbe balance in our gut, which then can temporarily throw everything out of whack.

That’s where the probiotic comes into play. USANA’s Probiotic helps bring balance to your belly and digestive tract with a blend of good bacteria—Bifidobacterium BB-12® and Lactobacillus rhamnosus LGG®. Both of these strains have been clinically shown to survive the harsh acidic environment of the stomach.*

Healthy Snacks Are Actually a Thing

Nutritious low-glycemic snacks are a fourth element of the RESET Kit. Before beginning RESET, Karen highly recommends getting your snacks prepared. A few days before starting, look at the list of delicious low-glycemic snack options provided in the RESET program guide and choose your favorites. One or two days before, purchase and prepare all of your snacks and fruits and veggies so you have plenty on hand. “I recommend having a salad in the fridge at all times,” Karen says.

Here are some of Karen’s favorite low-glycemic snacks:

  • Yogurt: Buy low-fat or nonfat, no sugar added. “I love plain Greek yogurt. Yogurts with ‘live cultures’ are healthiest. If you are sensitive to dairy, try a soy yogurt.”
  • Nuts: An iUSANA RESET: Snacksdeal combination of unsaturated fat, protein, and carbs. “Nuts are portable and nutritious. Buy raw, unsalted nuts or peanuts in the shell. The average size is a ‘handful,’ which is about 200 calories, depending on the variety.”
  • Hard-boiled egg: “This makes for a perfectly balanced snack.”

Another snack tip? Clean your cupboards. “Go through your pantry and get rid of any crackers and chips. You need to get rid of any temptations,” she says.

Use the Buddy System

Another way to ensure success is to RESET with a buddy. “There may be people who will try to sabotage your efforts,” Karen warns. That sabotage could be your coworkers inviting you to a tasty taco bar for lunch, or it could be your neighbor dropping off a pan of fresh-baked banana bread. But resetting with a buddy makes you accountable and will give you the motivation to stick to your healthy eating goals. “I commissioned my husband to do it with me. Of course, he breezed through the whole thing while it was much harder for me,” Karen laughs.

Listen to Your Body

When it comes to working out during your RESET, Karen suggests walking. “My biggest recommendation is to get 10,000 steps a day,” she says. “There has been a lot of positive research on the benefits of walking, and moving is so good for your health.”

She also recommends listening closely to your body. For instance, if you regularly lift weights or swim laps and find that you are feeling tired, you may need to tone down your activity level, since everyone has different responses when doing RESET.

“Pull back if you need to, or try doing only 30 minutes of very moderate exercise. Whatever you do, be sure to get your steps in. It’s so important.”

Stress Less

Something you’ll want to be careful about during your RESET week is stress. “We can be stress eaters and easily reach for emotional foods like cupcakes and candy,” Karen warns. That’s why she “stresses” (har-har) that it’s important to care for your emotional and mental health while resetting. Really be aware of stress-management techniques that work for you and apply them throughout the week.

This could mean taking a little work break to read a good book, heading to the park for a leisurely walk, or even pampering yourself. “Have a warm bubble bath at night or get a massage,” she says. Karen also suggests getting plenty of sleep, since sleep deprivation can trigger hunger. “Set yourself up for success.”

Put Your Hands in the Air

Getting off the sugar-craving roller coaster doesn’t have to be a difficult feat—RESET makes it an easy stop. And you may find yourself happy that you’ve jumpstarted new healthy eating habits into your lifestyle.

Just ask Karen.

Biography

Dr. Karen Wolfe is an Australian physician, entrepreneur, healthy lifestyle coach, author and international speaker. She was born in Sydney, Australia and graduated from Sydney University with a bachelor of medicine and bachelor of surgery and completed a master’s degree in psychology from National University in California.

Karen worked initially in Australia as a family physician and later spent eight years in the administration of national health care, wellness, and senior programs in her role as the medical director of the Australian Government Health Service.

Karen moved to the United States in 1991 and began her wellness career in corporate wellness. She assisted companies and school districts to reduce health-care costs by customizing wellness programs to improve the health and well-being of employees. She is a graduate of the Institute for Integrative Nutrition and is a long-time faculty member of the National Institute for the Clinical Application of Behavioral Medicine. In 2016, she was awarded the Lifetime Achievement Award by the National Wellness Institute.

She is the author of seven books which include Is Your Lifestyle Killing You? She is an international speaker on stress management, wellness, and nutrition.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

†As long as blood sugar levels are healthy to begin with.

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