12 Min BLAST Video!!
What's important is the scheme (30 sec as FAST as possible of the 2 exercises...then 30 sec rest). This blast concept will maximize heart rate, let you recover, and max out again...SKYROCKETING metabolism! Enjoy. (Hold your cursor over "12 Min BLAST" and click on link)
Saturday, March 10, 2012
Wednesday, March 7, 2012
From Crystal
We will still show the workout video, but want to put Crystal's diary in here as I KNOW many people can relate to this. Perfect example of needing to go back to the "5 Steps" post and be sure you do each of those steps before doing anything else! Thanks for sharing Crystal.
Day 1 191.5
Like reading the number wasn't bad enough, the pictures are horrible. Five pounds can creep on easily but 18??? I can actually feel every one of these 18 pounds. I feel disgusting. I don't even want to go out in public because I feel so awful. My energy level, self esteem, and sex drive have dropped significantly. I don't want my own husband to see me because I'm so ashamed of how I've let myself go. No more pity parties, excuses, or procrastinating...it starts now. I'm so ready. I WILL weigh 155 by July 15th. I'll will weigh in every 2 weeks and blog every week. See you next Sunday skinny!!
Ten pounds lighter I am extremely excited and proud of myself for sticking it out through this tough week. It hasn't been easy. I started the challenge on my period. Ladies out there can relate to the bloated feeling followed my cramps and cravings. I was so over the weight that getting through that week was not too bad. Last weekend the detox off the sugar really effected my mood. I realized how unhealthly my emotional attachment was to food. If I wasn't eating bread or sugar what was there to look forward too? How sad. I soon noticed my link to food and pleasure was gone but so was my negative self talk that use to follow my binges of bad food. Now that was freeing! I no longer would obsess about what I had just eaten and how bad I felt for doing it. I still look forward to yummy treats, but they're treats I've made with good ingredients. Food ruled my world a lot more than I care to admit. Now I'm taking control, and most of all, responsibility for what I'm putting in my body. I use to wait for people around me to order, if they were good than so was I. That's in the past. Now, I order first and do it because I have goals I'm trying to meet no matter how delicious that bad food looks. I cannot keep blaming the environment and people around me for my bad food choices. I'm feeling great and ready to make this a life change not a 60 day change.
You can still join us! If you want to take the 60 day Prove it Challenge...send me your current weight and goals. If you want to be PAID for those transformations, send me your before pics. In the end of 60 days, I will give you CASH for those pics and testimonials! Pretty easy...follow the blog, get in the best shape of your life and get paid to do it! Boom
Monday, March 5, 2012
Meal Plan for the week (Lindsay)
Monday 3.5
|
Tuesday 3.6
|
Wed 3.7
|
Thursday 3.8
|
Friday 3.9
|
Saturday 3.10
|
Sunday 3.11
|
scrambled eggs w/Turkey Bacn
|
Grain-free pancakes w/blueberries
|
Omelet (raw cheese, peppers, Turkey sausage)
|
cream cakes
|
egg sandwich on grain-less Hamburger Bun(see recipe)
|
Grain-less pancakes
|
Quiche
|
Organic cream cheese rolled in Deli Turkey
|
Taco Salad w/black beans
|
zucchini slices with cheese
|
cottage cheese with blueberries
|
Chicken salad
|
Super Human Shake
|
Meatballs with low sugar marinara sauce (7g or less)
|
Grilled Chicken and Veggie Kabobs
Root Beer Float!
|
Fish Fry (can bread fish in coconut flour and use coconut oil)
|
Tex-Mex Skillet
Lava Cake!
|
Turkey sandwich on grain-free hamburger bun
|
Chicken Savoy
Choc Pudding
|
Steak & Asparagus
|
Chicken with salsa and cheese
|
You can add in some 100% Organic Grass fed Whey Protein for snacks. Also, Lindsay has provided us with some AWESOME recipes, including two of my FAVORITE desserts...Chocolate Lava Cake and Root beer Float! BOOM.
RECIPES:
Super Human Shake
1/3 can of full fat coconut milk
1/2-3/4 cup frozen berries
1 cup of fresh spinach (Kale is even better!)
1 tsp of cinnamon
1 packet or tsp of Stevia (Optional)
1/4 cup of water to make it more liquidy or...
4 ice cubes to make it thicker
Root beer Float
Use the ice cream recipe for the "Goodies" post and add some Zevia Root Beer!!
Molten Chocolate Lava Cake- 4 oz sugar free Hershey’s chocolate chips
- 4 tablespoons extra virgin coconut oil (plus a little more for greasing the ramekins)
- 2 eggs
- 1/2 teaspoon vanilla extract
- 1/8 teaspoon salt
- 2 tablespoons xylitol
- 2 teaspoons unsweetened cocoa powder (add a few pinches of truvia so it isn’t so bitter
1 teaspoon coconut flour
1. Preheat oven to 375F. Grease four 6oz ramekins with coconut oil. If you wish to serve these cakes on a plate, you will need to flour as well (use coconut flour, blanched almond flour, or cocoa powder).
-I used bigger containers to bake in so the baking time took a lot longer (probably 20 minutes or so-but continue to check- the middle will be runny)
2. Melt chocolate and coconut oil over low heat or a double boiler. Stir until smooth and let cool.
3. In a small bowl, beat eggs, vanilla, salt and sugar with a hand mixer until light and frothy, about five minutes (this can seem like an eternity with a hand mixer, but hang in there because it's worth it!).
4. Pour egg mixture over chocolate. Sift cocoa and coconut flour over the top. Then gently fold all the ingredients together.
5. Pour batter into prepared ramekins (they should be filled to within 1/2" of the top). Place the ramekins on a baking sheet and place in the oven (you can chill the ramekins for a few hours if you want to make them ahead of time, just make sure you bring them back to room temperature before baking). Bake for 11-12 minutes. (longer if you are using bigger containers-I think I did 20 probably)
6. Remove from oven and serve immediately. Enjoy!- Hamburger Bun
- 1 egg
- 1 tablespoon coconut flour
- 1 tablespoon blanched almond flour
- 1 tablespoon coconut oil (olive oil or melted butter)
- Pinch salt
- 1/4 teaspoon baking powder
- You could add sesame or sunflower seeds on top
Preheat oven to 350 degrees F.
Add all ingredients and blend together using a hand blender or small food processor. Let the batter settle for a few minutes to thicken.
Split the mixture into two and spoon onto oiled parchment paper to make two 3-inch diameter pools of batter. Top with additional seeds if desired.
Bake in preheated oven for 10 minutes.
Use each piece as top and bottom of a burger bun.
While it is baking you can throw your burger on the grill. If you're lucky the burger will be done by the time the bun is cooked!
Check out tomorrow's post for WORKOUTS!
Thursday, March 1, 2012
PROGRESS UPDATE!
I'm not on "Sean Status" yet, however, Crystal and I both are down 7 lbs each! 3 days and going strong. The coolest part about this is that we are EATING! In fact I'm finding myself forcing myself to eat something (spoon of almond butter), just because I know I need to get something to metabolize even though I'm not hungry. Eating good fats keep you fuller longer!! I'm not counting calories, just staying below 15 grams of sugar per day and making foods that I am LOVING! Excited to see where Sean is on Monday. His goal is to be down a total of 35 lbs after 2 weeks. Post your progress!!
SHOULD I DO THIS "PROVE IT CHALLENGE"?
Let me clear this up real quick...the "Prove it Challenge" is for ANYONE and EVERYONE. Not only if you are trying to lose 20, 30, 50, 100 lbs...but if you are trying "cut up" your midsections, also to prepare for an event, a sport, a tri, a marathon, a fight and so on. This is THE healthiest and most EFFECTIVE way to fuel your body.
Again, this is the information that you would be paying hundreds of dollars for...for FREE! Tell anyone and everyone you know.
HOW LONG IS THE CHALLENGE?
Honestly...the challenge is for life! But there is power in setting a date (see "goals" from last post). My goal is "360 degrees in 60 days" ("Full circle", "coming all the way around"). I suggest the same for you. My first 30 days is focused around getting my body back to FAT BURNING! Again, this is done by drastically reducing sugar (less than 15g of sugar/day). By that point I should be exactly where I want to be with my weight (Under 200, solid) and body fat (>12%). The next 30 are going to be focused on "sculpting" and "performance", along with creating the "Lifetime Habit". I will get below 10% bodyfat, I will be performing at my absolute peak in workouts, events and so on. The side effect of this is creating a lifetime habit!
Want some more accountability and make $$$ while getting in the absolute best health and shape in your life? Send me your goal, before/after pics. That's all I need. I'll assume you are starting that day. Check back in on day 30 and on day 60! When you make your 360 degrees...I will pay for your testimonials to inspire a nation!!
SHOULD I DO THIS "PROVE IT CHALLENGE"?
Let me clear this up real quick...the "Prove it Challenge" is for ANYONE and EVERYONE. Not only if you are trying to lose 20, 30, 50, 100 lbs...but if you are trying "cut up" your midsections, also to prepare for an event, a sport, a tri, a marathon, a fight and so on. This is THE healthiest and most EFFECTIVE way to fuel your body.
Again, this is the information that you would be paying hundreds of dollars for...for FREE! Tell anyone and everyone you know.
HOW LONG IS THE CHALLENGE?
Honestly...the challenge is for life! But there is power in setting a date (see "goals" from last post). My goal is "360 degrees in 60 days" ("Full circle", "coming all the way around"). I suggest the same for you. My first 30 days is focused around getting my body back to FAT BURNING! Again, this is done by drastically reducing sugar (less than 15g of sugar/day). By that point I should be exactly where I want to be with my weight (Under 200, solid) and body fat (>12%). The next 30 are going to be focused on "sculpting" and "performance", along with creating the "Lifetime Habit". I will get below 10% bodyfat, I will be performing at my absolute peak in workouts, events and so on. The side effect of this is creating a lifetime habit!
Want some more accountability and make $$$ while getting in the absolute best health and shape in your life? Send me your goal, before/after pics. That's all I need. I'll assume you are starting that day. Check back in on day 30 and on day 60! When you make your 360 degrees...I will pay for your testimonials to inspire a nation!!
Wednesday, February 29, 2012
GOODIES!! (see Archives for previous posts)
w/ Joseph's Sugar Free Syrup
3 eggs
3 tbsps. melted butter or coconut oil
3 tbsps. Coconut milk or organic kefir
½ tsp. xylitol
1/8 tsp. sea salt
2-4 drops pure vanilla extract
3 tbsps. coconut flour
½ tsp. aluminum free baking powder
Using a whisk mix all wet ingredients. In a different bowl mix all dry ingredients, then whisk all together. Heat 1 tbsp of butter or coconut oil in a skillet on medium heat. Spoon in 2-3 tbsps. of batter into skillet, making pancakes 3-4 in in diameter. Sprinkle on blueberries or sugar free chocolate chips if you want. Flip when pancakes start to form bubbles around the edges.
Our favorite syrups:
Great with Joseph’s sugar free syrup or fresh berries heated in a saucepan. www.josephslitecookies.com (Sucralose & Aspartame FREE!)
Ice Cream
1 cup unsweetened vanilla almond milk
½ cup organic Kefir
1 ½ cups organic heavy whipping cream
¾ cup xylitol
1 tbsp pure vanilla extract
1 tsp cinnamon (optional)
Mix with a whisk for a minute then place in an ice cream maker for 20 minutes and enjoy! You can also mix for 3 minutes with a hand mixer and let it sit in the freezer for a couple of hours if you don’t have an ice cream maker. Freeze and store in a glass container.
5 Steps to Success!
The information I'm giving out is hands down the most effective, cutting edge, principle based, science supported, mission driven information on the face of the planet. This is why we get people better results than any other place in the world. HOWEVER....regardless of how effective this nutrition information is or how powerful our fat blasting workouts are...you will fail without doing ALL 5 of the following steps in the immediate future.
1. Your "WHY"
Why are you doing this? What is your reason? Is it to lose 10 lbs to fit in those jeans, or maybe you want to look good for the vacation coming up. Those things aren't bad...BUT...if that's you're only reason...that's exactly why you haven't had long term success in the past. You must figure out the REAL reason you NEED to do this? For me...it's my kids. I want to give them someone to look up to, a picture of health they can model, thus giving them the best shot at life possible. I want those extra 30 years of life to spend with them and serving them. This step is the MOST crucial. Your "WHY" needs to be stronger than any little temptation that you're faced with on a daily basis. Here's a story to drive this point home...
A man had made the bad choice of using meth. Very quickly it took over his whole life. He was losing everything, his job, his good friends. Soon his wife and 2 kids threatened to leave. At that point he tried everything, including, meetings, doctors, hypnosis...everything imaginable. He failed at everything. Eventually his wife and children left him. This man found himself sitting on the couch at 2:30 a.m. one morning, realizing that he had nothing more to live for. He reached down for his bottle of pills and had decided to take them all and end his misery. As he starts to open the bottle of pills...his phone rings. He picks the phone up and it's his youngest son...at 2:30 a.m. His son tells him that he misses his Dad and wants to be in his life, so please get better. It's been over a year now and this man hasn't had a drug or a drink since that phone call. How is this possible? His "WHY" became BIGGER than any other temptation, feeling, craving or weak moment in his life.
2. Set a GOAL
These goals (set 1-3) need to be SPECIFIC, MEASUREABLE, have a DATE, and BHAG (Big Hairy Ridiculous Goal).
For example...with Sean. Lose 100 POUNDS by June 1st! It's SPECIFIC, it's MEASUREABLE, it has a DATE and its BHAG!!
3. Strategy
Create a plan! Write down 3 things you are going to do for this goal each day. "I am going to do BLAST training at 6 am, I am going to stick to the meal plan I made and I will drink 64 ounces of water." Then plan out your week and your month. Look for any potential bumps (work trips, vacations) and how you will plan for those. Just like on the highway, there are SOLID YELLOW LINES...you don't cross those lines. No matter what else is happening...you can't replace activities with the ones in SOLID YELLOW LINES!
4. Habits
Be honest with yourself...pick out your 3 worse habits (Starbucks, too much tv, not exercising). Turn those into good habits (drinking green tea, reading a book, BLAST training). Change your rituals that have caused your dismay...replace with rituals that will CREATE change!
5. Find a PARTNER
Accountability, Accountability, Accountability. Plus, make it part of your "BIG WHY" to impact someone else's life! In addition, tell other people about it...when you start teaching, you start to understand it 90% more than just learning.
DON'T WAIT...DO THIS NOW!
1. Your "WHY"
Why are you doing this? What is your reason? Is it to lose 10 lbs to fit in those jeans, or maybe you want to look good for the vacation coming up. Those things aren't bad...BUT...if that's you're only reason...that's exactly why you haven't had long term success in the past. You must figure out the REAL reason you NEED to do this? For me...it's my kids. I want to give them someone to look up to, a picture of health they can model, thus giving them the best shot at life possible. I want those extra 30 years of life to spend with them and serving them. This step is the MOST crucial. Your "WHY" needs to be stronger than any little temptation that you're faced with on a daily basis. Here's a story to drive this point home...
A man had made the bad choice of using meth. Very quickly it took over his whole life. He was losing everything, his job, his good friends. Soon his wife and 2 kids threatened to leave. At that point he tried everything, including, meetings, doctors, hypnosis...everything imaginable. He failed at everything. Eventually his wife and children left him. This man found himself sitting on the couch at 2:30 a.m. one morning, realizing that he had nothing more to live for. He reached down for his bottle of pills and had decided to take them all and end his misery. As he starts to open the bottle of pills...his phone rings. He picks the phone up and it's his youngest son...at 2:30 a.m. His son tells him that he misses his Dad and wants to be in his life, so please get better. It's been over a year now and this man hasn't had a drug or a drink since that phone call. How is this possible? His "WHY" became BIGGER than any other temptation, feeling, craving or weak moment in his life.
2. Set a GOAL
These goals (set 1-3) need to be SPECIFIC, MEASUREABLE, have a DATE, and BHAG (Big Hairy Ridiculous Goal).
For example...with Sean. Lose 100 POUNDS by June 1st! It's SPECIFIC, it's MEASUREABLE, it has a DATE and its BHAG!!
3. Strategy
Create a plan! Write down 3 things you are going to do for this goal each day. "I am going to do BLAST training at 6 am, I am going to stick to the meal plan I made and I will drink 64 ounces of water." Then plan out your week and your month. Look for any potential bumps (work trips, vacations) and how you will plan for those. Just like on the highway, there are SOLID YELLOW LINES...you don't cross those lines. No matter what else is happening...you can't replace activities with the ones in SOLID YELLOW LINES!
4. Habits
Be honest with yourself...pick out your 3 worse habits (Starbucks, too much tv, not exercising). Turn those into good habits (drinking green tea, reading a book, BLAST training). Change your rituals that have caused your dismay...replace with rituals that will CREATE change!
5. Find a PARTNER
Accountability, Accountability, Accountability. Plus, make it part of your "BIG WHY" to impact someone else's life! In addition, tell other people about it...when you start teaching, you start to understand it 90% more than just learning.
DON'T WAIT...DO THIS NOW!
Tuesday, February 28, 2012
NUTRITION GUIDELINES!!
Healthy people can handle 25 grams of fructose/day. If you need to lose weight or beat disease, you need LESS than 15 grams of fructose each day. To make it simple...just stay under 15 grams of SUGAR/day. Whenever you would have eaten sugar...replace it with good fat and low glycemic carbs (below)! Very simple here... LESS THAN 15 grams of sugar/day, No grains (turn to sugar 5 seconds after they touch your tongue), no fruit (other than berries in moderation), ADD fat. In the coming days I will post charts of fruits and their fructose content, but again, in the meantime just stay under 15 grams of sugar.
WHY?!
You are currently a "SUGAR BURNER"...we want you to be a "FAT BURNER". Fruit is great for you, however, since modern nutrition and lifestyle have destroyed your ability to burn fat, we have to cut out all sugar until your body is functioning the way it was designed to function. Plus, sugar causes inflammation, the root of most disease. Sugar fosters disease, sugar is the DEVIL!
FOR HOW LONG?!
Until you hit your goal! This is the HEALTHIEST way to live, but it does take some focus in the beginning. Once you hit your goal, slowly add in either grains or fruit in moderation. The best part about this is that it will eliminate cravings. Any "cheat meals" added to this equation in the meantime will CREAT cravings. "Cheat meals" do become apart of this plan...but that's the "Lifestyle" part of it. Let's get to EXACTLY where you want to be first.
Good FATS:
- · Raw nuts & seeds: Almonds, Cashews, Flax, Hemp, Pecans, Pine Nuts, Macadamia, Sesame, Sunflower, Walnuts, etc.
- · Grass Fed Meat
- · Cod Liver oil
- · Olive Oil, Olives (olive oil can't be heated over 300 degrees...so DON'T cook with it)
- · Coconut or flakes
- · Hemp Oil (3 to 1 ratio)
- · Flaxseed Oil
- · Grape Seed Oil
- · Avocado
- · Grape Seed Oil Vegenaise
- · Coconut Milk, Oil, Spread
- · Full Fat Plain Yogurt
- · Cashew Butter
- · Canned Sardines in Oil or Water
- · Almond Butter
- · Butter
- · Raw Cheeses
- · Full Fat Raw Milk
- · Eggs
- · Lydia’s Crackers
Note:
AVOID Hydrogenated and Partially
Hydrogenated Oils, such as, cottonseed oil, soybean oil, and vegetable
oils; Trans Fats such as margarine
and synthetic butters; Rancid Vegetable
Oils such as corn oil, canola oil, or those labeled simply vegetable oil,
located in practically every bread, cracker, cookie and boxed food.
HIGH FIBER CARBS (Vegetable) CHOICES
ü Choose organic if possible. Remember the best carb choices are vegetables
due to high fiber content and low glycemic action.
ü Eat as much as you desire or until full.
· Arugula
· Bamboo Shoots
· Beet Greens
· Broad beans
· Brussels Sprouts
· Cassava
· Celery
· Chicory
· Collard Greens
· Asparagus
· Bean Sprouts
· Bell Peppers
· Broccoli
· Cabbage
· Cauliflower
· Chayote Fruit
· Chives
· Corlander
· Cucumber
· Eggplant
· Fennel
· Ginger Root
· Hearts of Palm
· Jalapeno Peppers
· Kohlrabi
· Mushrooms
· Onions
· Radishes
· Snap Beans
· Shallots
· Spaghetti Squash
· Swiss Chard
· Watercress
· Dandelion Greens
· Endive
· Garlic
· Green Beans
· Jicama (raw)
· Kale
· Lettuce
· Mustard Greens
· Parsley
· Radicchio
· Snow Peas
Turnip Greens
Monday
Breakfast – 2 eggs scrambled in butter over a bed of spinach
Snack – Handful of cashews or coconut flakes
Lunch – Salad- kale, ½ cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar
Dinner – Turkey burger w/ steamed broccoli
Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil
Steam broccoli for 3 minutes
Tuesday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency
Snack – Granny Smith Apple with almond butter
Lunch – Leftover turkey burger with a salad
Dinner – Chicken with black beans and onions
Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices. Eat with kale or spinach
Wednesday
Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach. Add onions cooked in butter or avocado to the top of eggs for some variety
Snack – Handful of coconut flakes
Lunch – Left over chicken with salad
Dinner – Tex Mex over kale with avocado
Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.
Thursday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Apple with almond butter
Lunch – Left over Tex Mex with kale
Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)
Friday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Handful of coconut flakes
Lunch – Salad with left over curry chicken
Dinner – 2 eggs scrambled in butter over a bed of spinach. Add onions cooked in butter or avocado to the top of eggs for some variety
Saturday
Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia
Snack – Hard boiled egg
Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar
Dinner – Quiche – chop deli turkey and any veggies you like. Whip 6-8 eggs, add sea salt and pepper and veggies. Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.
Sunday
Breakfast – Veggie Omelet – scramble eggs but don’t stir. Let set underneath and carefully flip over. Fill with desired filling and fold the egg over and slide on to a plate
Snack – Hummus with slices veggies
Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings
Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef. Add salt (about 1 tsp), pepper, and ½ tsp chili powder. Pour in undrained tomatoes, chicken broth, and any veggies you want. Simmer for 10-15 minutes.
NO MORE EXCUSES...YOU HAVE ALL THAT YOU NEED TO GET THIS STARTED AND BE WHAT YOU WANT TO BE! When in doubt...just be sure it's below 15 grams of sugar for the day!!
Carbs in Moderation
ü These carbs can be consumed in small amounts and not on a daily basis.
· Artichokes
· Okra
· Tomatoes
· Legumes
· Adzuki Beans
· Chick Peas
· Great Northern Beans
· Kidney Beans
· Mung Beans
· Pinto Beans
· White Beans
· Squash (acorn, butternut, winter)
· Leeks
· Pumpkin
· Turnip
· Black Beans
· French Beans
· Navy Beans
· Lentils
· Yellow Beans
· Split Peas
· Lima Beans
Low Glycemic Index (GI) Fruit Choices
in Moderation ONLY
ü Choose organic when possible. For weight loss, eat in extreme moderation.
· Berries (blackberries, blueberries,
boysenberries, elderberries, gooseberries, loganberries, raspberries,
strawberries)
· Granny Smith Apples in moderation
· Protein: (Should be organic grass fed, free range and cold water)
Cold Water Fish – Salmon, Sardines,
Mahi-Mahi, Mackerel, etc.
· Eggs
· Raw Cheeses
· Organic Grass Fed Whey Protein Concentrate
· Beef
· Game Birds – Pheasant, Duck, Goose,
Grouse
· Venison
· Cottage Cheese
· Chicken & Turkey
· Ricotta Cheese
· Lamb
Meal Plan for this week:
From Dr. Kim Roberto
Breakfast – 2 eggs scrambled in butter over a bed of spinach
Snack – Handful of cashews or coconut flakes
Lunch – Salad- kale, ½ cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar
Dinner – Turkey burger w/ steamed broccoli
Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil
Steam broccoli for 3 minutes
Tuesday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency
Snack – Granny Smith Apple with almond butter
Lunch – Leftover turkey burger with a salad
Dinner – Chicken with black beans and onions
Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices. Eat with kale or spinach
Wednesday
Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach. Add onions cooked in butter or avocado to the top of eggs for some variety
Snack – Handful of coconut flakes
Lunch – Left over chicken with salad
Dinner – Tex Mex over kale with avocado
Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.
Thursday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Apple with almond butter
Lunch – Left over Tex Mex with kale
Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)
Friday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Handful of coconut flakes
Lunch – Salad with left over curry chicken
Dinner – 2 eggs scrambled in butter over a bed of spinach. Add onions cooked in butter or avocado to the top of eggs for some variety
Saturday
Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia
Snack – Hard boiled egg
Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar
Dinner – Quiche – chop deli turkey and any veggies you like. Whip 6-8 eggs, add sea salt and pepper and veggies. Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.
Sunday
Breakfast – Veggie Omelet – scramble eggs but don’t stir. Let set underneath and carefully flip over. Fill with desired filling and fold the egg over and slide on to a plate
Snack – Hummus with slices veggies
Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings
Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef. Add salt (about 1 tsp), pepper, and ½ tsp chili powder. Pour in undrained tomatoes, chicken broth, and any veggies you want. Simmer for 10-15 minutes.
NO MORE EXCUSES...YOU HAVE ALL THAT YOU NEED TO GET THIS STARTED AND BE WHAT YOU WANT TO BE! When in doubt...just be sure it's below 15 grams of sugar for the day!!
Subscribe to:
Posts (Atom)