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J

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P

S

T

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Sassy Classy Badassy . . . T h a t ' s w h a t y o u a r e


Welcome! Y ou took the first step and we are officially a team! I look forward to spending the next 6 weeks together and I hope you are as excited as I am. I don’t believe in starvation diets with restrictions that simply cannot be maintained, so rest assured you should find our journey enjoyable.

Make your mind up now to stay positive and think of this as 6 amazing weeks you gifted yourself to be a better version of you. Stay focused and fearless. Please take the next 6 weeks to weed out people or situations that drain you of your precious energy. Negative energy can drain the life from us, and is where the downward spiral to lethargy, weight gain, depression and anxiety starts. Do whatever you can to preserve that positive stuff and simply do not allow negativity! This is not a 6 week starvation diet. It’s about making smart choices we can live with, so no need to worry about not being able to keep up with your leaner and meaner self if you stick to the basic outline after our 6 weeks together. Over the last 20 years I have tried every fad diet there is and I am leaner and feel better now than ever…by following the plan I am sharing with you. I am not going to tell you to do something that I don’t do and believe in myself. Keep at it and you will just keep improving, I promise! Learn to trust yourself and listen to what your body tells you. There are numerous recipes to choose from daily, it’s up to you to choose what suits you. By doing this you are taking control and will more easily adapt to the lifestyle after 6 weeks. If a recipe looks gross, make something you actually want to eat! If something doesn’t necessarily agree with you, take notice and alter to suit yourself or your lifestyle.

It truly is amazing what we can accomplish by first setting the intention. I suggest you start a journal and write down exactly what you want to accomplish. Is it a certain amount of weight? To fit into some jeans? Feel better? Have more energy? Kickstart a new healthy lifestyle? You don’t have to write everyday but I recommend at least checking in once a week. Make it attainable for the next 6 weeks and don’t doubt yourself for one second.

DO NOT weigh yourself everyday! If you must, stick to 1 time a week. Just remember, muscle weighs more than fat so the scale can play tricks with our head..and mess with our motivation. I also suggest you take a picture today and 1 time a week for the duration of this program. It’s a great way to note changes without being a slave to the scale. It’s also a great way for you to motivate and help others if you decide to share your accomplishment. I will be giving out lots of love to all of you that let me so please document your hard work so you can inspire! Live to inspire is the motto! I am here if you need me and rooting for you every inch of the way! Let’s do this!

Torrie Wilson


Table of Contents F E AT U R E S 8 | Suggested Items Before We Get Started 12 | Our Favorite Vitamins & Healthy Essentials 14 | Foods To Include And Avoid 24 | 12 Non-Organic Foods in the U.S.

S U P E R F E AT U R E 220 | You Vs. Stress

R A N D O M

T I D B I T S

10 | Burn Baby Burn 22 | Stay Hydrated 38 | Caffeine Intake

26 | Foods We Like

164 | Empty Calories

34 | A Word On Diet

218 | Resisting Temptation

40 | Meditation For Beginners 44 | My Goals 214 | Importance of Post Workout Nutrition 246 | Live To Inspire – Closing Message

H E A LT H Y

C O O K I N G

48 | Sample Daily Schedule 50 | Breakfast 74 | Lunch 96 | Dinner 120 | Sides 134 | Snacks 150 | Potions and Shakes


Jump Start

W O R K O U T

W I T H

M E

170 | Week 1 Gym Workouts

202 | Week 6 Gym Workouts

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178 | Week 2 Gym Workouts

208 | Week 6 Outdoor Workouts

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You cannot stand fully in the truth of your being as long as you continue to demand acceptance, approval, and validation from people outside of yourself. Be willing to piss people off if it means standing up for the truth of who you are. -Iyanla Vanzant


BEFORE

WE

GET

STARTED

/ Suggested Items

HOME

WORKOUTS FITNESS RESISTANCE LOOP BANDS

LARGE STABILITY BALL

8


MEDICINE BALLS *Suggest between 8-12lbs

ANKLE WEIGHTS

DUMBBELLS *Suggest a few different weights between 5-20lbs

9


BURN

BABY

Do 1 of these 5 things every day to help 1. Workout

2. Take the Stairs instead of Elevator or Escalator

10


RANDOM TIDBITS

BURN! you burn more calories! 3. Walk the Dog

4. Garden

5. Park Far Away

11


OUR

&

F A VOR I T E Probiotics Aids in weight loss. Known as the “good” bacteria, probiotics help move food through your gut. A wounded gut increases weight gain.

DHA - Omega Fish Oil

They promote a healthy digestive tract and a

Aids weight loss, fertility, pregnancy and increased

healthy immune system. Improve blood pressure,

energy. Can decrease symptoms of depression

diarrhea, eczema and kill bacteria that causes

by up to 40%. Lowers blood pressure. Reduces

tooth decay and gingivitis. Probiotics also aid in

triglycerides and slows the development of plaque

absorbing nutrients, reduces allergies, promotes

in the arteries. It also has been shown to help with

detoxification and promotes women’s health.

Diabetes, hair and skin, ADHD, Cardiovascular diseases, arthritis, anxiety, and is immune boosting.

Digestive Enzymes Digests our foods and then sends the nourishing ingredients into the bloodstream to feed the

Apple Cider Vinegar Accelerates fat loss; helps you feel full, increases metabolism. Reduces water retention. Lowers blood sugar levels and fights diabetes. Helps remove toxins from the body. Great for your liver. Digestive aid and fights bacteria. Energy booster. Anti inflammatory agent.

organs, glands, cells, tissues and brain. Breaks down toxic substances in the body. Helps balance PH. Promotes blood circulation, cellular vitality, and overall health and wellness. If digestive enzymes are taken with a meal, these enzymes begin their work immediately. The supplemental enzymes will break down the food, thus saving the body from having to releases its own enzymes. The body can then devote its attention to supplying more metabolic enzymes so the organs and tissues can carry on more efficiently.

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VITA MINS L-Tyrosine

Vitamin D

A non essential amino acid. Improves mood,

Speeds weight loss. Regulates hunger and cravings. Pumps up

concentration and energy levels. Can improve your

mood-elevating serotonin. Optimizes your bodies ability to absorb

brain function as well as your whole body health

other important weight loss nutrients, especially calcium. When your

naturally. Aids in the functioning of the organs

body lacks calcium, it can increase fatty acid synthase up to 5 times.

responsible for the making and regulation of hormones

In studies, taking additional Vitamin D has been shown to help

throughout the body, such as the adrenal, pituitary, and

women lose 6 times more weight than women who didn’t.

thyroid glands. Consult your physician for possible drug interactions. Not appropriate for those with an overactive thyroid or using MAOI drugs.

Vitamin B Aids in weight loss and digestion. Aids in breaks

Bone Broth

down of fat and carbohy-

Helps heal the lining of your gut. Inhibits infection.

drates, thus boosting

Reduces joint pain. Fights inflammation. Promotes

energy and metabolism.

radiant skin hair and nails. Helps you look younger by providing a rich source of collagen. Promotes strong healthy bones. Helps you sleep better. Improves memory. Many people swear it also gives them tons of energy.

Vitamin A Boosts immunity. Aids healthy eyes, bones and teeth. Powerful antioxidant. Combats free radicals that damage skin to keep you looking young and vibrant.

Turmeric Aids in weight loss. Aids digestion. Powerful anti-

Whey or Vegan Protein Powder

inflammatory agent. Strong antioxidant. Prevents cancer.

I try to stay away from dairy and prefer vegan protein

Relieves arthritis. Controls diabetes. Liver detoxifier.

powders but they aren’t as tasty I will admit. Look

Prevents Alzheimer’s. Immunity Booster.

for low to no carb protein powder. Vanilla or Chocolate. There are recipes for both.

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F O O D S to

INCLUDE

3 and

F O O D

AVOID

7

I N C L U D E

3

FRUITS 3 Fresh or Frozen Whole Fruit, Freshly Squeezed or Pressed Fruit Juice, Avocados, Olives

VEGETABLES

3 Sea Vegetables, Raw, Frozen, Steamed, Sautéed, or Roasted Vegetables, Freshly Juiced Vegetables

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How to Make Smart Food Selections & Get the Beach Body Youâ&#x20AC;&#x2122;ve Always Wanted! A V O I D

7

7 Canned Fruit

7

Canned Vegetables

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F O O D

I N C L U D E

GRAINS

3

3 Brown, Wild, Jasmine, Red and Black Rice, Quinoa (technically a seed but used as a grain), Buckwheat, Amaranth, Millet, Steel Cut Oats, Teff, Tapioca

ANIMAL PROTEIN 3Grass-Fed, Pasture Raised, Organic Meats, Cage-Free Eggs and Wild Caught Fish

VEGETABLE PROTEIN

3Lentils, Beans, Quinoa, Legumes, Spirulina, Chlorella, Hemp Protein Powder, Hemp Seeds, Hemp Hearts, Nut Butters, Vegetables including Greens, Peas, and Broccoli, Chia seeds, Brown Rice, Cashews, and Flax Seeds

16


A V O I D

7

F O O D S to

INCLUDE

3 and

AVOID

7

7 White Rice, Spelt, Kamut, Triticale, Barley, Rye,

You are what you eat, so donâ&#x20AC;&#x2122;t be Fast, Cheap, Easy or Fake!

Couscous, Faro

7 Factory Farmed and Grain-Fed Meats, Cage Raised Eggs, Farmed Fish

7 Tofu, Soy beans, Soy Sauce, processed Soy Foods including fake meat products

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F O O D

I N C L U D E

3

DAIRY 3 Nut Milks including Coconut Milk, Almond Milk, Hemp Milk, Rice Milk

NUTS & SEEDS

3 Cashews, Almonds, Walnuts, Pecans, Hazelnuts, Pine Nuts, Brazil Nuts, Macadamia Nuts, Pistachios, Hemp Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Sesame Seeds, Nut and Seed Butters

OILS 3 Unrefined Coconut, Sesame, Macadamia, Flax Seed, Extra Virgin Olive Oil, Coconut Butter, Avocado, Sunflower

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A V O I D

7

F O O D S to

INCLUDE

3 and

AVOID

7 Milk, Cheese, Cottage Cheese, Butter, Ice Cream, Non-Dairy Creamers, Yogurt

Donâ&#x20AC;&#x2122;t eat less, eat right

7 Peanuts and Peanut butter

7 Butter, Margarine, Mayonnaise, Salad Dressings, Canola Oil, Shortening, Soybean Oil, Grape Seed Oil, Corn Oil, Cottonseed Oil, Hydrogenated Coconut Oil, Palm and Palm Kernel Oil

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7


F O O D

I N C L U D E

SWEETENERS

3

3 Stevia, Xylitol, Coconut Nectar, Lucuma, Yacon, Dates, Fresh Fruit, Dried Fruit (in moderation), and Palm Sugar

CONDIMENTS

3 Balsamic Vinegar, Apple Cider Vinegar, Nutritional Yeast, Coconut Liquid Aminos, Bragg’s Liquid Aminos, Bragg’s Sprinkle Seasoning, Stevia, all Spices, all Herbs, Celtic Sea Salt, Himalayan Sea Salt, Black Pepper, Cacao Powder, Carob, Mustard, Miso, Dijon Mustard, Wheat-Free Tamari, Nama Shoyu

DRINKS

3 Spring Water, Filtered Water, Sparkling Water, Mineral Water, Coconut Water, Herbal Tea, Green Tea, Nut Milks, Kombucha

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A V O I D

7

F O O D S to

INCLUDE

3 and

AVOID

7 Refined Sugar, Artificial Sweeteners including Splenda®, Equal®, and Sweet ‘N Low®, High Fructose Corn Syrup, Agave Nectar, Brown Rice Syrup, Brown Sugar

Eat Well Live Well Be Well

7 Ketchup, Barbeque Sauce, Teriyaki, Jam, Jellies, Chutney, Milk Chocolate, Mayonnaise, Relish, Spaghetti Sauce from a jar, Sour Cream, Soy Sauce, Worcestershire Sauce, Honey Mustard, Cocktail Sauce

7 Soft Drinks, Coffee, Caffeinated Beverages, Alcohol, Fruit Juice or Drinks (unless fresh), Animal Milks

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7


STAY

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RANDOM TIDBITS

HYDRATED Sometimes we think we are hungry and we are really just thirsty! Drink water babe!

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12

Non-Organic Foods in the U.S. found with the Most Pesticides in 2017

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Peaches

Spinach

Strawberries

Cherries

Sweet Bell Peppers

Grapes

Cherry Tomatoes

Tomatoes

Celery

Apples

Cucumbers

Nectarines

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HEALTHY

COOKING

/ Diet Choices

FOODS WE LIKE — Results you’ll love — When you’re training hard and dieting is driving you mad, look to these go-to foods to keep your energy high, and your waistline lean. You can’t go wrong if you eat a few of these every day. Enjoy!

Spinach

Sun-Dried Tomatoes

1 Cup Cooked = 5 Grams of Protein; Vitamin A & C, Antioxidants and Folate

1 Cup = 6 Grams of Protein; Lycopene, 7 Grams of Fiber, Potassium, Vitamins A & K 26


Peas

White Fish Halibut / Cod

8 Grams of Protein; Almost 100% of Daily Value of Vitamin C in 1 Cup

3 oz. = 16 Grams of Protein; Rich in Fiber, Filling.

Grass-Fed Beef

Wild Salmon

4 oz. = 26 Grams of Protein; Naturally Leaner, Fewer Calories and Less Fat than Conventional Meat, Omega-3 Fatty Acids.

3 oz. = 17 Grams of Protein; One of the Best for Weight Loss, Lean, but Higher in Healthy Fat.

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HEALTHY

COOKING

/ Diet Choices

Chicken

Eggs

1 Egg = 7 Grams of Protein; Loaded with Amino Acids, Antioxidants, and Iron. Eat Yolk too to get the Fat Fighting

8 Grams of Protein; Almost 100% of Daily Value of Vitamin C in 1 Cup

Nutrient Choline, which will help you trim down.

Beans

Lentils

1/2 cup = 7-10 grams of Protein; loaded with Antioxidants, Vitamins, and Minerals. They digest slowly which can help you

1 cup = 18 grams of Protein, less than 1 Gram of Fat; high in Fiber, helps with Fat Loss

feel fuller longer and help with your Weight Loss efforts without causing you to feel deprived

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Chia Seeds

Almonds

1 oz. = 5 Grams of Protein; Good Ratio of Omega-6 to Omega-3â&#x20AC;&#x2122;s.

1 oz. = 5 Grams of Protein; Phosphorus, Magnesium, Calcium and Copper; good amount of Biotin.

Pumpkin Seeds

Cashews

1 oz. = 6 Grams of Protein; a little more than a Quarter Cup can serve as an aid in weight loss; eat them before your workout session. Rich in L-Arginine which can help you burn more Fat and Carbs during workouts.

1 oz. = 9 Grams of Protein; Healthy Fats and Fiber, Feeling Full and Energized longer; contains Manganese, Magnesium, Phosphorus, and Zinc, which provide extra energy support to maximize your time at the Gym!

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HEALTHY

COOKING

/ Diet Choices

Oats

Avocados

1/2 cup = 4 Grams of resistant starch, a healthy carb that boosts metabolism and burns fat; rich in fiber.

1/2 of Avocado to help fight Belly Fat; has Healthy Fats, Fiber and Protein

Blueberries

Broccoli

1 Cup = 4 Grams of Fiber; Anti-Aging Effects.

Cancer-Preventing Power

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Green Tea

Antioxidants

Hydrating, helps in shedding unwanted pounds.

Helps in burning calories

Grapefruit

Sweet Potatoes

Eating 1/2 a Grapefruit before each Meal may help you lose up to a pound a week. A compound found in the Fruit can lower insulin, a fat-storage hormone.

Do not cause blood sugar spikes, which is linked to fatigue and weight gain. They also help ward off cancer and protect agains the signs of aging. Sign me up! High in vitamin B6. Good source of vitamin C, which plays a large role in bone and tooth formation, digestion, blood cell formation and accelerates wound healing. Good source of vitamin D and magnesium, which is the relaxation and stress mineral.

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LIVE


F I T S L I V E H E A LT H Y


I

have tried every diet you can

Going on a “diet” should not mean your life is

think of over the years. I even bat-

over. It should not mean you can’t meet friends

tled an eating disorder as a teen.

out for a drink or attend a birthday party. You are

I was never extremely overweight,

making a choice to change your eating habits

but also never happy with where

because you want to look and feel better. When

I was either. It has been years since

you lose the weight you want to lose, it does not

I even thought about a “diet” be-

mean the “diet” is over. This is why I stress to

cause the way I look at food is

people all the time the importance of learning

completely different now.

moderation. I want you to work your ass off and

Once I began a

healthy and real relationship with food, everything c h a n g e d . I t’s when we know we can’t have

eat healthy, but

A WOR D on DI ET

if you are miserable and getting do

negative, something

fun. Don’t beat yourself up if

something that we want it more than anything.

you have a weak moment. Just do not let that

That seems to be a common thread with many

weak moment turn into a free for all that turns

things in life, but food especially. It’s why I hear

into beating yourself up and quitting.

many people say they can’t have a single slice

We ALL have weak moments. Once you get

of pizza or they will wolf down the entire box.

closer to your goal it’s OK to treat yourself on

It takes work and it certainly won’t happen

occasion if you have a healthy relationship with

overnight, but it’s important to stop looking at

food. Work on that relationship. Know that at any

things as a be all and end all.

moment, yes, you can eat whatever you want… 34


35


36


but the joy it may give you will last 3 minutes.

without, you can have a very small amount

Is it really worth 3 short little minutes when

here and there but you will find you probably

you can feel and look good ALL DAY? Trust

won’t even want it. When I cut this from my

me, that bikini is worth it. It’s worth the beast

diet many years ago, there was a layer that just

mode workouts and all that

seemed to disappear. Try it and

comes with it.

see if you notice the change.

Learn to listen to your body. NOBODY knows it better than YOU. Some foods leave our tummy turning, learn what they are by taking notice of how you are feeling throughout the day. Space your meals and snacks out to about 3 hours apart. Keep your metabolism fire burning. I want you to try to cut all milk products out of your diet for the next 6 weeks. This means milk, cheese, yogurt, ice cream etc.

I want you to work your ass off and eat healthy, but if you are miserable and getting negative, do something fun!

I always try to balance out my carbohydrates and proteins because my body just does not function without carbs. For many years I avoided carbs like the plague because I believed the hype about them but it was a huge mistake. What good does it do if you don’t have the energy to lift your arm, let alone get through a workout? If you are working out like a beast as you should, you will be needing

For a lot of people this make

those precious carbohydrates.

a big difference. Most of my

If you strongly feel you want

recipes are milk free and there are tons of milk

to cut them, limit it to dinner. Just remember,

alternatives out there now to make the transi-

your workouts are KEY so make sure you have

tion easy. Once you have gone a few months

the energy for them. 37


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RANDOM TIDBITS

CAFFEINE INTAKE Coffee is great, but if you canâ&#x20AC;&#x2122;t go without Cream and Sugar limit it to 1x a day. After that go Black.

39


Meditation

40

f


for

Beginners

1 Pick a quiet place indoors or out that you feel peaceful and comfortable in. A place where the energy feels good to you and is not messy and cluttered. If turning the lights down feels good, do it. Make it yours. 2 Silence your phone and make sure the world is unable to reach you for the short time you need for yourself. If you need to set an alarm, do it. 3 Start with breath. Begin breathing deep and slow. Focus only on your breathing. When your mind wanders, force it back to your breath. 4 Imagine yourself breathing life into your body. Concentrate on really feeling your arms. Feel the blood rushing to your hands and legs and feet. Anytime your mind starts to wander, force it back to each body part and breathing life into it. Really feeling it. 5 Let go of any expectations and just learn to be present in your own breath. 41


Meditation

for

Beginners

42


6 Experiment with different techniques. Try guided meditations, find what you are drawn to. 7 Set your intention before sitting down. Is it to feel peace? Find stillness, feel grateful? 8 Visualize being surrounded by white light and feel it flowing through your body. 9 Start with only 5 minutes if thatâ&#x20AC;&#x2122;s what you feel you have to give, but be consistent even if you donâ&#x20AC;&#x2122;t feel any different right away. 10 Try this out in your daily life. When you are driving in traffic and your mind starts to wander into negative thoughts, go inward. Breathe deep and pay attention to how your body feels. Turn up the music and really listen to the words and feel them in the moment.

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My Goals I encourage you to really think about your goals and expectations. If we donâ&#x20AC;&#x2122;t really know what it is that we want, itâ&#x20AC;&#x2122;s pretty hard to go after it right?

44


1. What do I want to get from the next 6 Weeks? Set your intentions. 2. How am I going to make time for My Workouts? 3. Are My Goals Achievable? Do not make them too Easy or Unrealistic.

45


46


4. How am I going to stay on track and hold myself accountable? 5. What handy and Healthy Snacks do I have ready for: A: Work B: Car C: Gym Bag D: Home E: Purse 6. What am I going to do EACH DAY to get me beach ready? 7. How am I going to reduce the stress in my life? (often, Stress causes us to Overeat or Mindlessly Eat) 8. How am I going to ensure I get enough Sleep for Recovery? 9. How will I motivate myself on those lazy days? (Pictures usually do the trick! Have â&#x20AC;&#x2DC;em handy)

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HEALTHY

COOKING

/ Diet Plan

S A M P L E Daily Schedule Breakfast Good Ole Eggs & Toast 1 teaspoon Apple Cider Vinegar or Daily Bikini Martini (recipe on p.152)

Supplements/ Vitamins (With Breakfast) L-Tyrosine, Vitamins, Fish Oil, Pro-biotic, Digestive Enzymes

Mid Morning Snack Apple w/Almond Butter

Lunch Tuna & Hummus Wrap Digestive Enzymes

48


Afternoon Snack Almonds, 2 teaspoons Super Greens mixed w/6 oz Coconut Milk

Mid Afternoon Supplement L-Tyrosine (If your body agrees with it)

Dinner Spaghetti Squash w/Baked Salmon, Digestive Enzymes, Turmeric

After Workout Snack Torrieâ&#x20AC;&#x2122;s Toning Tonic S1 cup filtered water S2 scoops soy protein (vanilla) S1 scoop glutamine S 1/2 cup blueberries S1 tablespoon lemon juice S 1/4 cup light coconut milk S 1/2 tablespoon light agave ice cubes as desired

49


HEALTHY COOKING Breakfast

50


S Apple Crisp Hot Cereal S Sunday Brunch Breakfast Burritos S Top of the Morning Breakfast Cereal S Berry Filling Oatmeal Breakfast S Chocolatey Strawberry Oats Delight S Sweet Potato Breakfast S Sweet Potato Hash Browns S Good Ole Scrambled Eggs S Veggie Frittata S Carrot Cake Overnight Oatmeal S Babelicious Breakfast Taco S Power Up Skinny Breakfastie S Mini Pumpkin Pancakes S Sweet Potato Slices S Chisleled Chocolate Quinoa Protein Bowl S Protein Packed Vanilla Chia Breakfast Pudding S Coffee and Oats S Appetite Curbing Mocha Smoothie S Cake Batter Protein Oatmeal S Muscle Building Overnight Chocolate Oats S Good Ole Eggs and Toast

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HEALTHY

COOKING

/ Breakfast

Apple Crisp Hot Cereal Approximately 350 calories, 32 g protein, 33 g carbs, 15 g fat S

1/ 2

cup hot cooked oatmeal

S

1/ 4

cup chopped apple

S 2 tablespoons low-fat granola without raisins

Directions 1. Place cooked cereal in a bowl. Scramble egg and egg whites separately and mix into cooked

S 1 tablespoon chopped almonds S

1/ 8

Servings: 1

cereal. Top with apple, granola,

teaspoon apple pie spice

S 1 whole egg

and almonds. Sprinkle with

S 4 egg whites

apple pie spice.

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Sunday Brunch Breakfast Burritos Enjoy these burritos on Sunday only :)

Servings: 8

S 3 tablespoons coconut oil

S

1/ 3

cup milk

S 1 cup shredded hash brown potatoes

S

1/ 4

teaspoon salt

S 2 cloves garlic, minced

S

1/ 8

teaspoon black pepper

S

1/ 4

teaspoon ground cumin

S 1 cup chopped cooked chicken breast

S Eight 10 inch tortillas, warmed S One 4 ounce can diced green chili peppers, drained

S 4 whole eggs S 8 egg whites

S

Directions

3/ 4

cup soy cheese alternative, mozzarella style, shredded

skillet melt the remaining 1 tablespoon coconut oil over medium heat. Add egg mixture. Cook over medium heat, without stirring, until mixture begins to set on bottom and around edges. Lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 -3 minutes or until egg mixture is cooked through. Remove from heat.

1. In a large nonstick skillet melt 2 tablespoons coconut oil over medium heat. Stir in potatoes, garlic, cumin. Spread in an even layer, pressing down lightly with a spatula. Cook 7 minutes or until golden brown on the bottom. Turn potatoes over; spread evenly and press down lightly. Cook 7 minutes longer or until golden and crisp. Stir in chicken. Remove from skillet.

3. Spoon potato mixture just below the centers of warm tortillas. Top with egg mixture, chil1 peppers, salsa, and soy cheese. Fold bottom edge of each tortilla up and over filling.

2. In a medium bowl whisk together the next four ingredients (through black pepper). In the same

53


HEALTHY

COOKING

/ Breakfast

Top of the Morning Breakfast Cereal Servings: 1 S 4 tablespoons raw sunflower seeds S 3 tablespoons sliced almonds S 1 tablespoon flax meal S

1/ 4

cup blueberries

S

1/ 4

cup strawberries

S 1 teaspoon cinnamon S

1/ 2

Directions 1. Combine almonds, sunflower seeds, flax meal and berries in a bowl and pour coconut milk over them. 2. Top with cinnamon and serve in a beautiful bowl!

- 3/4 cup coconut milk

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Berry Filling Oatmeal Breakfast Servings: 1 S

1/ 2

cup oatmeal

Directions

S

1/ 4

cup sliced almonds

1. Using a fork, stir the milk, oatmeal

S

1/ 2

tablespoon chia seeds

and chia seeds for 2 minutes to

S 1 tablespoon shaved unsweetened coconut

avoid clumping. 2. Mix in the rest of the ingredients

S

1/ 2

teaspoon of cinnamon

S

1/ 2

cup blueberries

except for the banana and

S

1/ 2

sliced banana

refrigerate overnight.

S 1 cup coconut or almond milk S Stevia, to taste

3. Top with banana, and savor every bite!

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HEALTHY

COOKING

/ Breakfast

Chocolatey Strawberry Oats Delight Servings: 1- 2 S 1 cup cooked steel cut oats S

1/ 2

cup of fresh strawberries, sliced

S

1/ 2

tablespoon raw cacao powder

S 1 scoop protein S

1/ 2

Directions 1. Place oats in a bowl. 2. Add in cocoa powder and protein and mix well.

cup almond milk, unsweetened

3. Top with fresh strawberries. 4. Add almond milk and enjoy!

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Sweet Potato Breakfast Servings: 1

S 1 medium sweet potato S Cinnamon S Coconut oil Top with 2 cage free eggs or other high quality protein.

Directions 1. Bake sweet potato until tender. 2. Top with 1/2 teaspoon of coconut oil and eggs. 3. Sprinkle cinnamon and savor every bite!

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HEALTHY

COOKING

/ Breakfast

Sweet Potato Hash Browns Servings: 1 S 1 medium sweet potato, grated

S Black pepper, to taste

S 1 tablespoon coconut oil

S Paprika, to taste

S Sea salt, to taste

S 2 cage free eggs

Directions 1. Heat skillet on high for 2 minutes and reduce to medium heat.

5. Cook eggs as desired. 6. Place on a plate and add sea salt,

2. Add oil to skillet and let it get hot. 3. Add potatoes and spread thinly.

black pepper, and paprika to taste. 7. Top with eggs.

4. Cook 5 minutes on each side, continuing to flip every 2 minutes until golden brown and crispy on both sides.

58


Good Ole Scrambled Eggs Servings: 1

S 2 pasture raised organic eggs S 1 to 2 teaspoons coconut oil S Handful of spinach, tomatoes, and sliced mushrooms

Directions 1. Blend eggs with 3 tablespoons water. 2. Melt coconut oil on low heat in pan, and add eggs. 3. As the eggs start to cook, add spinach, tomatoes, and sliced mushrooms. 4. Cook till set. Add sea salt and pepper to taste.

59


HEALTHY

COOKING

/ Breakfast

Veggie Frittata Servings: 1 S 2 organic pasture raised eggs S

1/ 4

S

1/ 2

cup coconut or almond milk

to 1 cup assorted veggies (total) of your choice, such as chopped onions, squash, kale or spinach, tomatoes, mushrooms, fresh basil etc.

Directions 1. Preheat oven to 350 degrees. 2. Blend eggs and milk, and pour into oven proof skillet. 3. Add veggies and spices and bake for 15 minutes, or until eggs are set.

S Sea salt and pepper to taste. Other spices to add: garlic, cumin, turmeric, parsley.

60


Carrot Cake Overnight Oatmeal Approximately 350 calories, 24 g protein, 40 g carbs S 6 oz plain coconut or almond yogurt S

2/ 3

cup regular rolled oats

S 1 scoop vanilla flavored protein (low carb)

Servings: 2 (1 cup each)

Directions 1. In a bowl combine the first 9 ingredients (through cinnamon).

S

2/ 3

cup coconut milk

If desired, transfer mixture to a pint

S

1/ 3

cup finely shredded carrot

jar with a lid or 2 half pint jars with

S 2 tablespoon crushed pineapple

lids. Cover and chill overnight or

S 2 tablespoon agave syrup

up to 3 days.

S 1 tablespoon chia seeds S

1/ 4

2. To serve, spoon oatmeal into bowl

teaspoon ground cinnamon

and top with walnuts, if desired.

S 2 tablespoon chopped walnuts

61


HEALTHY

COOKING

/ Breakfast

Babelicious Breakfast Taco Servings: 1-2 S 2 whole eggs S 2 egg whites S

1/ 4

cup chopped onion

S

1/ 4

cup chopped tomato

S

1/ 4

avocado; sliced

S 1 tablespoon coconut oil S 1 medium tortilla *Optional; top with 1/4 cup shredded vegan mozzarella

Directions 1. SautĂŠ onion with coconut oil until brown; add egg and egg whites. 2. Stir until eggs are cooked fully. 3. Remove from heat and add avocado and tomato. 4. Brown tortilla over stove top heat and fill with ingredients. 5. Serve and savor!

62


Power Up Skinny Breakfast Smoothie Servings: 1

S 1 scoop vanilla protein powder (low carb) S 1 cup coconut milk (vanilla or unflavored) S

1/ 2

S

1/ 2

cup uncooked oatmeal

Directions 1. Blend all ingredients and add ice cubes if desired colder.

cup fresh or frozen blueberries, raspberries, or blackberries

2. Make sure oatmeal is blended well.

S 1 teaspoon maca powder

3. Power your way through your

S 1 tablespoon agave nectar (for desired added sweetness)

workout to those skinny jeans!

S Ice cubes; if desired

63


HEALTHY

COOKING

/ Breakfast

Mini Pumpkin Pancakes Servings: 1 S

1/ 2

cup 100% pure, organic canned pumpkin

S 1 egg S 2 tablespoons almond flour S

1/ 4

to 1/2 teaspoon cinnamon

* Serve with 2 eggs cooked your way!

Directions Beat the egg and combine with the pumpkin. Mix well and add in the flour and cinnamon, continuing to mix until well blended. Heat 1 tablespoon coconut oil in pan and add 2 tablespoons batter for each pancake. Cook on one side till you see bubbles and firm sides (approximately 2 minutes then flip and cook for about 45 seconds on the other side). Serve with a scant amount of maple syrup.

64


Sweet Potato Slices Servings: 1

S 1 sweet potato, peeled and ends cut off S ½ avocado, sliced or mashed

Directions Slice potato into 1/4 inch slices and

S 1 egg

place in toaster oven. Toast on both

S 1 tablespoon coconut oil

sides. When toasted, and tender place

S 1 tablespoon chia seeds

on plate. Meanwhile cook egg in

S Âź teaspoon each sea salt and pepper

1 tablespoon coconut oil till cooked through. Spread avocado on potato, then top with egg. Sprinkle with chia seeds, sea salt and pepper.

65


HEALTHY

COOKING

/ Breakfast

Chiseled Chocolate Quinoa Protein Bowl Servings: 1 S

1/ 2

cup cooked quinoa

S 2 tablespoons cocoa powder S 2 teaspoons coconut oil S

1/ 4

cup almond or coconut milk

S 1-2 tablespoons pure agave syrup (or 1-2 drops stevia) S

1/ 4

cup raspberries

S 1 teaspoon organic raw maca extreme powder

Directions In a small pot, stir together quinoa, cocoa powder, coconut oil, almond milk, agave or stevia, and Maca powder. Heat just until warm. Transfer to a serving bowl. Top with raspberries and scrambled eggs and serve!

S 2 eggs; scrambled

66


Protein Packed Vanilla Chia Breakfast Pudding Approximately 350 calories, 26g carbs, 20g protein, 8g fat S

1/ 4

cup cooked quinoa

S 2 tablespoons chia seeds S 1 tablespoon flax seeds S

1/ 4

teaspoon vanilla powder

S Dash of stevia (or use 2 tablespoons agave syrup) S Pinch of cinnamon S

3/ 4

cup almond or cashew milk

S

1/ 4

cup fresh blueberries

Servings: 1

Directions 1. Add all ingredients to a jar and stir together. Tighten lid and place chia pudding in the fridge to set, 2 hours or more. 2. Remove from fridge; top with blueberries and serve cold!

67


HEALTHY

COOKING

/ Breakfast

Coffee and Oats

Approximately 320 calories, 35 g carbs, 21 g protein, 9 g fat Servings: 1 S

1/ 2

cup rolled oats

S 1 tablespoon chia seeds S 1 - 2 drops stevia S

1/ 2

scoop vanilla protein powder

S

1/ 2

cup coconut or almond milk

S

1/ 4

cup brewed coffee or espresso, hot or cold

S 1 teaspoon vanilla extract

Directions 1. Add all ingredients to a bowl or jar and stir to mix completely. 2. Place, covered, in the fridge for at least 3 hours, or overnight. 3. Add extra milk in the morning if you want to thin it out a little bit. 4. Serve cold.

68


Appetite Curbing Mocha Smoothie Approximately 310 calories, 17 g carbs, 21 g protein, 12 g fat S 1 cup coconut milk

Directions

S 1 scoop chocolate low carb protein powder

Mix all ingredients in blender and

S 1 teaspoon instant coffee

enjoy this am pick me up! The

S 1 teaspoon maca powder

coconut oil in this recipe helps keep

S 2 teaspoon cocoa powder

you feeling full all morning long.

S

1/ 4

cup uncooked rolled oats

S

1/ 2

tablespoon organic coconut oil

S 1-2 drops stevia to sweeten S 3 ice cubes

69


HEALTHY

COOKING

/ Breakfast

Cake Batter Protein Oatmeal

Approximately 315 calories, 35 g carbs, 20g protein, 5 g fat Servings: 2 /8 teaspoon salt

S 1 cup old fashioned oats

S

1

S 2 scoops plain or vanilla low carb protein powder

S

1

S

1

S

3

S

1

S 2 tablespoons baking stevia (or 1/4 cup sweetener that measures like sugar)

/2 teaspoon almond extract /4 teaspoon butter extract (or vanilla extract) /4 cup unsweetened almond or coconut milk /2 cup mashed banana or applesauce

S 1 tablespoon sprinkles for topping (optional)

Directions In a small bowl, mix all of the ingredients together. Divide between 2 small bowls or mugs. Cover and refrigerate overnight (or for at least an hour until the oats soften and absorb the liquid). Top with sprinkles if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!

70


Muscle Building Overnight Chocolate Oats

Approximately 300 calories, 28 g carbs, 24 g protein, 4g fat Servings: 1 S

1/ 4

cup old-fashioned oats

Directions

S

1/ 2

cup small banana; mashed

1. Blend all ingredients except oats

S 1 scoop low carb chocolate protein powder S

3/ 4

cup coconut or almond milk

S 2 tablespoon (10g) unsweetened cocoa powder S 1 teaspoon maca powder

in a blender. 2. Add oats and mix with a spoon. 3. Scoop into mason jar or mug. Cover and refrigerate overnight.

S 2-3 teaspoon stevia to taste

71


HEALTHY

COOKING

/ Breakfast

Good Ole Eggs & Toast

Approximately 320 calories, 16 g protein, 14 g carb, 15 g fat My favorite staple breakfast most of the year!

S 2 whole eggs

Directions

S 1 slice sprouted grain toast

1. Cook eggs in pan over medium heat to desired doneness with non-stick coconut oil spray; meanwhile toast slice of bread.

S

1/ 2 tablespoon

butter flavored coconut spread (Earth Balance)

S Dash salt & pepper S Coconut oil non-stick spray (to cook eggs)

2. Spread butter flavored coconut spread on toast and dash with salt & pepper. 3. Top with cooked eggs and serve! Quick and easy!

72


73


HEALTHY COOKING Lunch S Tuna and Hummus Wrap

S Yummy Chilly

S Sloppy Joe Tostadas

S Thai Wraps

S Mediterranean Tacos

S Sexy Mexi Bowls

S Grilled Flank Steak Salad

S Easy Black Bean Soup

S Simple Spinach Salad with Chicken

S Salmon Stuffed Zucchini

S Sunny Summer Salad

S Baked Shrimp & Rice

S Quinoa and Black Bean Comfort Bowl

S Viva La-Sexy Taco Salad

S Stuffed Bell Peppers S Banginâ&#x20AC;&#x2122; Body Burrito Bowl

S Cha-Cha Check Me Out Chicken Noodle Bowl

S Tofu Stir-Fry with Soba Noodles

S Healthy Chicken Fried Rice

74


75


HEALTHY

COOKING

/ Lunch

Tuna and Hummus Wraps

Approximately 300 calories, 26 g protein, 32 g carbs Makes 4 servings

Directions

S Two 6 ounce cans very low sodium chunk white tuna (water pack), drained

1.

S 11/2 cups peeled, seeded, and finely chopped cucumber S

1/ 2

first 6 ingredients (through

cup seeded and chopped tomato

pepper). Add torn lettuce; toss

S 2 tablespoons olive oil

to combine. Spread tortillas

S 1 tablespoon snipped fresh dill weed or 1 teaspoon dried dill weed S

1/ 4

with hummus. Top with tuna

teaspoon black pepper

mixture. Roll up tortillas

S 4 cups lettuce S 4 S

7/ 8

1/ 3

In a bowl stir together the

and, if necessary, secure with

inch whole wheat flour tortillas

toothpicks.

cup cucumber-dill hummus

76


Sloppy Joe Tostadas

Approximately 250 calories, 25 g protein, 28 g carbs per tostada Makes 6 Servings /4 teaspoon salt

S 8 ounce 98% lean ground beef

S

S 8 ounce 98% lean ground turkey

S Six 6 inch corn tortillas

S 1 cup chopped, peeled sweet potato

S Nonstick cooking spray

S One 14.5 ounce can no salt added diced fire roasted tomatoes, undrained

S One 15 ounce can black beans, rinsed and drained

S 2 teaspoons hot chili powder

S 2 tablespoons snipped fresh cilantro (optional)

S 1 teaspoon cider vinegar

1

Directions 1. Preheat oven to 425 degrees F. In a large skillet cook ground beef, ground turkey, and sweet potato over medium heat until meat is browned. Drain. Stir in the next 6 ingredients (through salt). Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until sweet potato is tender and mixture is desired consistency, stirring occasionally.

2. Meanwhile, place tortillas on a baking sheet. Coat both sides of tortillas with cooking spray. Bake about 7 minutes or until tortillas are crisp and starting to brown. 3. In a medium bowl coarsely mash beans just until they cling together. If necessary, add 1 to 2 tablespoons water to the beans to help mash. Microwave 1 to 2 minutes or until heated, stirring once. Spread mashed beans on tortillas. Top with meat mixture and cilantro, if desired.

77


HEALTHY

COOKING

/ Lunch

Mediterranean Tacos Servings: 2

S 1 chicken breast sliced

S Chopped cucumbers

S 1 coconut wrap

S Chopped tomatoes

S 1 handful of chopped lettuce or spinach

S 1 tablespoon organic hummus (made without canola oil)

S Black olives

S

/4 avocado, chopped

1

S Red onion

Directions Spread hummus on the wrap and then add all of the ingredients and enjoy.

78


Grilled Flank Steak Salad Approximately 330 calories, 30 g protein, 30 g carbs

Makes 4 servings

S Cilantro dressing recipe

S Nonstick cooking spray

S 1 pound beef flank steak

S 4 cups torn romaine lettuce

S 4 small yellow and/or red sweet peppers, halved

S 8 cherry tomatoes, halved S

S 2 ears fresh sweet corn

/2 of a small avocado, peeled and thinly sliced (optional)

1

S 4 green onions, trimmed

Directions 1. Prepare Cilantro dressing and divide it into 2 portions.

the desired doneness and corn is tender, turning steak once. Add sweet pepper halves the last 8 minutes of grilling and green onions to the grill the last 4 minutes of grilling , turning frequently.

2. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1 inch intervals. Place steak in plastic bag and set aside in a shallow dish. Pour one portion of the cilantro dressing over steak; seal bag and turn to coat steak. Marinate in the fridge 30 minutes.

4. Thinly slice steak against the grain. Coarsely chop sweet peppers and green onions; cut corn from cob, leaving kernels in sheets. Top romaine lettuce with steak, grilled veggies, tomatoes, and, if desired, avocado slices. Drizzle with remaining cilantro dressing.

3. Coat sweet peppers, corn, and green onions with cooking spray. Grill steak and corn, uncovered, over medium heat until steak is

Cilantro Dressing: In a blender or food processor combine 1/3 cup lime juice; 1/4 cup each chopped shallots and snipped fresh cilantro; 2 tablespoons each olive oil and water; 4 teaspoons honey; 2 cloves garlic, peeled and quartered; 1 teaspoon chili powder; and 1/2 teaspoon each salt and ground cumin. Cover and blend until combined.

79


HEALTHY

COOKING

/ Lunch

Simple Spinach Salad with Chicken Makes 2 Servings S 4 cups baby spinach S

/4 cup sliced red grapes

1

S Few slices of red onion S 1 organic chicken breast, chopped S Juice of 1/2 lemon S 2 tablespoons olive oil S Sea salt, to taste

Directions 1. Place spinach, grapes, chicken and onions in bowl. 2. Add lemon juice, olive oil, and sea salt and toss. 3. Use the time saved to be completely present and enjoy each bite!

80


Sunny Summer Salad Makes 2 Servings S 4 cups arugula

S

1

/4 red onion, sliced thinly

S 1 1/2 cup cooked chickpeas or 1 (15 ounce) organic BPA free can of chickpeas, drained and rinsed

S

1

/2 avocado

S 2 tablespoon almond milk S 1 tablespoon lemon juice

S 1 tablespoon raw pumpkin seeds

S 1 tablespoon unrefined coconut oil

S 1 medium carrot, sliced

S Garlic clove

S 1 medium green, red or yellow bell pepper, sliced

S 2 tablespoon fresh basil leaves S Dash of adobo seasoning

S 1 cucumber, diced

S Sea salt and fresh black pepper to taste

S 1 medium tomato, diced

Optional: 1/2 cup of cooked high quality protein

Directions 3. Place chickpea mixture over arugula and top with avocado dressing.

1. Combine chickpeas, pumpkin seeds, carrot, bell pepper, cucumber, tomato, and red onion in large bowl.

4. Find a sunny place to sit, soak up the beauty of the day and savor every bite!

2. Combine avocado, almond milk, lemon juice, coconut oil, garlic, adobo seasoning and basil. Blend until creamy.

81


HEALTHY

COOKING

/ Lunch

Quinoa and Black Bean Comfort Bowl Makes 1 serving S 1 teaspoon coconut oil S

1/ 2

bell pepper, chopped

S 2 tablespoon chopped red onion S

/2 cup black beans, rinsed

1

S 2 tablespoons broth, (or water) S

1/ 2

cup hot cooked quinoa

Directions 1. Heat oil in a small saucepan over medium heat. 2. Add bell pepper and onion and cook until almost tender. 3. Add beans and broth (or water) to the pan. 4. Cook until heated through. 5. Stir in quinoa, and enjoy!

82


Stuffed Bell Peppers Makes 3-4 servings S 4 organic green, red or yellow peppers S 1 pound grass fed ground beef S 1 onion, chopped S 1 cup cooked sprouted brown rice S 2 tomatoes, chopped S Garlic salt

Directions 1. Mix beef with onions, tomatoes, rice and garlic salt. 2. Cut the tops off of the peppers, and stuff with the meat mixture. 3. Press meat down into peppers, and place the tops back on to act as a lid. 4. Place peppers in glass baking dish with about 1/4 cup water in bottom of dish. 5. Bake for 45 minutes at 350 degrees.

83


HEALTHY

COOKING

/ Lunch

Banginâ&#x20AC;&#x2122; Body Burrito Bowl Makes 2-3 Servings S 1 small organic pasture raised chicken breast S

/2 cup sprouted brown rice

1

S 1 tomato, chopped S

/4 cup chopped red onion

1

S 2 tablespoons shredded raw cheese (optional) S 1 avocado, sliced S Organic salsa

Directions 1. Cook rice according to package directions. 2. Simmer chicken breast for about 10 minutes, till cooked through. 3. When cool, shred chicken, and sprinkle with a 1/2 teaspoon of sea salt. 4. Place rice in bowl, and layer with chicken, tomatoes, onions, raw cheese, and top with avocado.

84


Tofu Stir-Fry with Soba Noodles Approximately 300 calories per serving, 37 g protein, 37 g carbs 4 g sugars, 10 g fat Makes 4 servings (1 cup each) S 5 ounces dried soba (buckwheat noodles)

S 12 ounces firm tub style tofu (fresh bean curd) drained and cubed

S 2 teaspoons toasted sesame oil

S 3 tablespoons snipped fresh cilantro or basil (optional)

S 2 cloves garlic, minced S 1 teaspoon grated fresh ginger S 13/4 cups coarsely chopped red sweet pepper

S 3 tablespoons reduced sodium teriyaki sauce S 1 tablespoon water S 4 cups fresh baby spinach

Directions 2 minutes. Add tofu; cook 1 minute more, stirring gently.

1. Cook soba according to package directions; drain. Return to hot pan; cover and keep warm.

3. Stir in cilantro (if desired), teriyaki sauce, and the water. Gradually add spinach, stirring just until spinach is wilted. Serve with cooked soba.

2. Meanwhile, in a large skillet heat sesame oil over medium high heat. Add garlic and ginger; cook and stir 30 seconds. Add sweet pepper; cook and stir

*Vegetarian

85


HEALTHY

COOKING

/ Lunch

Yummy Chili Makes 4 servings S 1 onion, chopped

S 1 teaspoon dried oregano

S 1 bell pepper, chopped

S

S One 28 ounce can diced tomatoes

S 2 (15 ounce) cans red kidney beans

S 1 cup chicken broth

S 2 teaspoons olive oil

S 2 to 4 tablespoons chili powder

S 1 pound lean ground turkey

S 2 teaspoons cumin

S 1 avocado (optional)

/2 teaspoon each, sea salt and pepper

1

Directions SautĂŠ onion and garlic in the olive oil. Add turkey and cook till no longer pink. Add seasonings tomatoes, beans, chicken broth and simmer for 30 minutes. Top with sliced avocados if desired.

86


Thai Wraps Makes 2 servings /2 pound lean ground turkey

S

1

/2 teaspoon each sea salt and pepper

S

1

S 1 clove garlic, chopped

S

1

S 1 teaspoon sesame oil

S 2 tablespoons almond butter

S 1 small head cabbage

S 1 teaspoon liquid aminos

S

1

S

1

S

/2 cup shredded carrots

1

/2 cup shredded red cabbage /4 cup chopped red onion /3 avocado chopped

medium whole wheat tortilla optional*

Directions Cook turkey in sesame oil till cooked through, breaking into small pieces. Add seasonings and garlic. While turkey is cooking, pull leaves from cabbage, trying to keep in tact to make a little bowl. Mix carrots, red onions, and red cabbage, with

the almond butter and liquid aminos. Place a scoop of turkey into the cabbage leaf and top with the slaw mixture and avocado. Enjoy as a wrap! *Enjoy with a medium whole wheat tortilla for a few much needed carbs.

87


HEALTHY

COOKING

/ Lunch

Sexy Mexi Bowl

Calories 350, protein 43 grams, carbs 36 grams, fat 4 grams S

/4 cup black beans

1

S 2 teaspoons chicken broth

S

/4 cup organic corn

1

S Pinch of cumin

S 3 ounces precooked grilled chicken breast, sliced thin

S Pinch of cayenne

S 2 tablespoons nonfat Greek yogurt

S Pinch of garlic powder

S 2 tablespoons fresh salsa

S

/2 cup red cabbage, sliced thin

1

S Fresh cilantro, for garnish S Sliced green onions, for garnish

Directions 1. Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside. 2. Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yogurt, salsa, cilantro and green onions. Enjoy pronto!

88


Easy Black Bean Soup Makes 3 servings S 2 cans (15 ounces) black beans S 1 cup chicken broth S

/2 onion, chopped

1

S 1 teaspoon garlic powder S 1 can (15 ounces) organic diced tomatoes or fresh diced tomatoes S 1 teaspoon cumin S

/2 teaspoon each sea salt and pepper

1

S 2 tablespoons pumpkin seeds (optional)

Directions Put all ingredients in pan, and simmer for about 10 minutes, till onions are tender. Serve in bowls, and sprinkle with pumpkin seeds if desired. Pumpkin, hemp, sunflower, sesame, chia, and flax are all seeds that are higher in protein. Add them to any dish or salad to add extra protein, crunch, flavor and nutrition!

89


HEALTHY

COOKING

/ Lunch

Salmon Stuffed Zucchini

Calories 225, 8g carb, 19g protein Makes 4 servings. (2 zucchini halves per serving) S 4 medium zucchini ( 8 ounces each) /3 cup finely chopped green onions

S

1

S

1

S

/4 cup roasted red sweet pepper; drained; chopped /4 cup light mayo

1

S 2 tablespoons parsley

S 1 teaspoon dried Italian seasoning S Three 2.5 ounce pouches of lemon pepper or plain skinless, boneless salmon S

/2 cup panko bread crumbs

1

S 1/2 cup finely shredded vegan cheese S lemon wedges

Directions 1. Preheat broiler. Trim ends of zucchini if desired. Cut each zucchini in half length-wise. Using a melon baller or spoon, scoop out and discard pulp. Shells approximately 1/4 inch. Place shells in oven, cut sides up in shallow baking pan. Broil 4 inches from heat for 4-5 minutes or until edges brown.

2. Meanwhile, In a separate bowl mix the next 5 ingredients together. Add salmon and bread crumbs and gently stir. 3. Spoon salmon mixture into zucchini halves. Sprinkle with cheese. Broil about 3 minutes or cheese is melted. Serve with lemon and love!

90


Baked Shrimp & Rice Per serving 290 calories, 19 g protein, 13 g fat, 23 g carbs Makes 6 servings (1/4 cup each)

Directions

S 12 ounces fresh or frozen peeled and deveined shrimp

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Preheat oven to 350 F. In a large saucepan heat coconut oil over medium heat. Add onion and pepper; cook until tender, stirring occasionally. Remove from heat.

S 2 tablespoons coconut oil /2 cup chopped onion

S

1

S

1

/4 cup chopped green or red pepper

S 2 cups cooked brown rice S One 10.75 ounce can condensed low fat cream of mushroom soup S

2. Stir shrimp and the next 7 ingredients (through cayenne pepper) into veggie mixture. Transfer to a 11/2 quart baking dish. Bake uncovered about 30 minutes or until heated. Sprinkle with almonds and cilantro.

/3 cup almond milk

1

S 2 tablespoons dry sherry S 1 teaspoon lemon juice /4 teaspoon salt

S

1

S

1

/8 teaspoon cayenne pepper

S 3 tablespoons sliced almonds, toasted

Limit this dish to one time per week because of the creamed soup!

S Fresh cilantro to garnish

Remember we are limiting dairy!

91


HEALTHY

COOKING

/ Lunch

Viva La-Sexy Taco Salad Approx per serving: 215 calories

Makes 6 servings (Two 1/4 cups each)

S 4 large free range organic chicken breasts

S 1 medium avocado; thinly sliced S 1 fresh jalapeĂąo chile pepper; stemmed, seeded and thinly sliced

S 4 cups mixed salad greens S One 15 ounce can black beans; rinsed and drained S 1 cup sweet corn

S 2 cups multi-grain tortilla chips; crushed into smallish pieces (with flax seeds if possible)

S 1 small can sliced black olives

S

S 1 cup matchstick size pieces peeled jicama

S 1 tablespoon coconut oil

S

S

/2 cup chopped tomato

1

/2 cup fresh salsa; refrigerated

1

/2 cup light or low fat ranch dressing (non-dairy if you can find)

1

Directions 1. Rinse chicken and chop into small pieces. Cook over medium heat with 1 tablespoon coconut oil until thoroughly cooked. Set aside.

2. In a large bowl toss all ingredients except coconut oil and serve while doing the Mexican hat dance!

92


Cha-Cha Check Me Out Chicken Noodle Bowl Approximately 325 calories, 35 g protein, 33 g carb, 8 g fat, Makes 4 servings (One 1/2 cup each) S

14 large free range organic chicken breasts

S

1

S

4 oz stir fry rice noodles

S

1 tablespoon coconut oil

S

6 cups shredded cabbage & carrot coleslaw mix

S

/4 cup chopped cashews or sliced almonds, toasted

/2 cup low fat asian salad dressing

1

Directions 4. Add slaw mix to hot skillet and cook 3 minutes; stirring until just starting to wilt. Transfer to chicken and noodle mixture. Toss. Top with almonds or cashews.

1. Rinse chicken and chop into small pieces. In a bowl combine chicken and 1/4 cup salad dressing. Cover and marinate at least 1 hour. 2. Cook rice noodles according to package directions; drain and return to pot. Add 1/ 4 cup salad dressing and toss to coat.

5. Serve warm or cold. This is a great meal to make for dinner and have for an easy lunch the next day...or if you are like me, a great lunch for the next 2 days!

3. In extra large skillet heat 11/2 tsp coconut oil over medium heat and add half of the chicken; cook 3-4 minutes or until browned and slightly pink in center. Transfer chicken to noodle pot and repeat with remaining half.

93


HEALTHY

COOKING

/ Lunch

Healthy Chicken Fried Rice Makes 1 serving

Directions

S 4 ounces chicken breast 1/ 2

S cup brown rice S 2 egg whites S

1. First dice chicken breast and stir-fry in 1 teaspoon of the olive oil until tender. Set aside.

1/ 2

cup chopped peppers, onions, and mushrooms

S

3/ 4

cup chicken broth

S

1/ 2

tablespoon low sodium soy sauce

S

1/ 2

tablespoon olive oil

2. Next, heat remaining oil in pan and pour in egg whites, stirring until cooked. Remove from pan and set aside with the chicken. 3. Pour in the chicken broth and soy sauce into a pot and bring to a boil. Turn down the heat, add in vegetables along with rice, cover, and simmer for five to ten minutes, or as indicated by the package directions. 4. Once finished, stir back in the chicken and egg whites and gently pan fry for 1-2 minutes until slightly crispy. Serve.

94


95


HEALTHY COOKING Dinner S Spaghetti Squash with Basil and Tomatoes and Baked Salmon

S Speedy Sexy Soup S Crispy Almond Chicken with Zucchini

S Ooh La La Lentil Soup S Quick & Easy Foil-Baked Tilapia with Vegetables

S Power Punch Veggie Burger

S Meatball Soup with Bone Broth

S Tropical Chicken Burgers

S Garlic Chicken

S Minestrone Soup S Quinoa Bowls

S Fit Body Fish Tacos

S Roasted Chicken

S Chicken and Veggie Stir Fry S Mighty Meatloaf

S Delicious Beef and Squash “Pasta”

S Almond Coated Cod with Cabbage Fennel Slaw

S Soy Glazed Flank Steak with Green Beans

S Beach Body Bean & Spinach Soup

S Sexy Salmon Paella

96


97


HEALTHY

COOKING

/ Dinner

Spaghetti Squash with Basil and Tomatoes and Baked Salmon Approximately 300 calories, 10 g carbs, 25 g protein, 13 g fat Makes 2 servings *Vegetarian option serve with high quality protein of your choice S

1 large spaghetti squash

S

1 tablespoon coconut oil

S

Handful fresh basil

S

1/ 4

S

2 tomatoes, chopped

S

2 tablespoons lemon juice

S

1/ 2

S

1/ 2

teaspoon pepper

S

1/ 2

teaspoon dried tarragon

S

teaspoon each-sea salt, pepper, and garlic powder

cup white wine or chicken broth

Two 4 ounce salmon fillets

Squash Directions:

Baked Salmon Directions:

Cut squash in half lengthwise, and place on a baking sheet in 400 degree oven for about 20 to 30 minutes until tender. Remove from oven and with a fork, shred the squash to make “noodles”, and top with tomatoes and basil, garlic powder, salt and pepper.

Pat salmon dry. Place in a greased 13 x 9 inch baking dish. Brush with coconut oil. Combine remaining ingredients; pour over salmon. Bake, uncovered, at 425° for 20-25 minutes or until fish flakes easily with a fork.

98


99


HEALTHY

COOKING

/ Dinner

Ooh La La Lentil Soup Makes 3-4 servings

*Can easily be vegetarian

S

1 package dried green, red or black lentils

Directions

S

1 large onion, chopped

1. Cook lentils in chicken broth,

S

1 bell pepper, chopped

S

3 stalks celery, chopped

and when tender, add veggies

S

1 quart organic chicken broth (or vegetable for vegetarians)

S

1/ 2

and seasonings. 2. Simmer till veggies are done.

teaspoon each-salt, pepper, and garlic, or your favorite seasonings.

Top with fresh parsley.

100


Quick & Easy Foil-Baked Tilapia with Vegetables Servings: 1 S

Tilapia fillets (or other white, mild-flavored fish, wild caught, fresh or frozen)

S

Fresh herbs such as basil or parsley

S

Lemon, juiced

S

1 red pepper, sliced into thin strips

S

Extra virgin olive oil

S

1 small squash

S

Balsamic vinegar

S

Carrots

S

Salt and pepper to taste

S

Snap peas

S

Green onions, sliced thin

S

Garlic cloves, sliced thin (no need to mince since they will roast in the oven)

Other optional additions: Capers, sun dried tomatoes, cherry tomatoes, zucchini, yellow onion, use your imaginationâ&#x20AC;Śor whatever is in your fridge!

Directions foil around the fish and fold in all sides tightly so that no steam escapes.

1. Preheat oven to 450 degrees. 2. In a bowl, combine the sliced vegetables, garlic, and herbs. Drizzle olive oil and lemon juice over the veggies and sprinkle with salt. Toss well.

4. Place in the oven for 15-20 minutes, until the fish has baked through and flakes easily. (Frozen fillets takes closer to 30 minutes.) Check the fish by unwrapping the foil and sticking a fork into the fish.

3. Tear a square of tin foil about 12 x 24 inches. Fold it in half and place one fish fillet in the center. Add your vegetables on top of the fish, then drizzle with balsamic vinegar and add your desired amount salt and pepper. Wrap the

When itâ&#x20AC;&#x2122;s ready, pull out the foil package, unwrap on your plate, and dig in!

101


HEALTHY

COOKING

/ Dinner

Meatball Soup with Bone Broth Makes 2-4 Servings S

1 pound grass fed ground beef

S

1 sweet potato, chopped

S

1 egg, whisked

S

1 cup green beans

S

1/ 2

teaspoon salt

S

1 cup green peas

S

1/ 2

teaspoon each of garlic, parsley

S

2 tomatoes, chopped

S

2 tablespoons coconut oil

S

4 cups bone broth

S

2 carrots, chopped

Directions 1. Mix meat, egg, and seasonings. 2. Roll into small meatballs. 3. Heat oil and cook meatballs for about 5 to 7 minutes, till browned. 4. Add broth, seasonings, and vegetables, and simmer till vegetables are done.

102


Garlic Chicken Makes 2 servings

Directions

S

1 pound organic chicken breast

S

1/ 2

S

1 to 2 teaspoons ginger

S

1 to 3 garlic cloves, chopped

skillet, and cook chicken on each

S

2 teaspoons sesame oil

side till done.

S

2 tablespoons coconut or avocado oil

cup coconut aminos

1. Heat coconut or avocado oil in

2. While chicken is cooking, combine coconut aminos, ginger, garlic, sesame oil, and pinch of red pepper flakes. 3. Pour sauce over chicken and serve.

103


HEALTHY

COOKING

/ Dinner

Fit Body Fish Tacos Makes 2 servings (2 tacos per serving) S

2 fillets wild caught cod

S

1/ 2

red onion, sliced

S

1/ 4

cup shredded cabbage

S

1/ 4

cup shredded carrots

S

Handful fresh cilantro

S

4 large leaves of lettuce, such as chard, kale, or romaine OR small flour or corn tortilla

S

Pinch of salt, pepper, and cumin

S

1 tablespoon salsa or Vegenaise

Directions 1. Heat coconut oil in skillet, and cook fish for 3 to 5 minutes on each side, till flakes easily.

4. Place fish on lettuce, and layer with the rest of the ingredients; roll into taco.

2. Add seasonings.

5. If using tortilla; warm over hot stovetop. I like to drag it over the gas on the stove for a little burnt action.

3. Spread lettuce leaves with salsa or Veganaise.

104


Chicken and Veggie Stir Fry Makes 2 servings S

2 zucchini

S

1/ 2

S

2 pasture raised chicken breast, cut into bite size pieces

S

1 garlic clove, chopped

S

1/ 4

S

1 tablespoon arrowroot

S

1/ 2

S

1 tablespoon sesame oil

S

1 onion, chopped

S

1 bell pepper

S

1/ 2

cup shredded carrots

cup fresh green beans

cup Braggs liquid aminos

teaspoon each sea salt and pepper

Directions 1. Using a vegetable spiralizer, make zucchini “noodles”.

4. Mix liquid aminos and arrowroot together to make a slurry and pour into skillet.

2. Heat sesame oil in skillet, and cook chicken breast pieces for 3 to 5 minutes, then add veggies and seasonings. Cook 3 minutes more.

5. Simmer sauce for 2 minutes until thickened a little, and toss to coat chicken and veggies. 6. Serve over zucchini “noodles”.

3. Meanwhile, steam zucchini in water for 3 minutes, or until tender.

105


HEALTHY

COOKING

/ Dinner

Mighty Meatloaf Makes 3-4 Servings S

1 pound lean grass fed ground beef

S

1 pasture raised egg

S

1/ 2

S

1 onion, chopped fine

S

2 medium carrots, chopped or sliced fine

S

1 tomato, chopped

S

1 clove garlic, minced

S

1 teaspoon Italian seasoning

S

1/ 2

Directions 1. Mix all ingredients together well.

cup oatmeal or almond meal

2. Lightly grease small loaf pan with coconut oil. 3. Form meat mixture into loaf and place in pan. 4. Top with sauce and bake at 350 for 45 minutes

teaspoon sea salt

Sauce: S

1 cup tomato puree

S

1 tablespoon coconut amigos

S

1 teaspoon dijon mustard

S

1 teaspoon each onion and garlic powder

S

1/ 2

Delicious served with cauliflower rice.

teaspoon sea salt

106


Almond Coated Cod with Cabbage Fennel Slaw Makes 4 Servings (1 fish fillet and 1 3/4 cups slaw each) S

Four 5 ounce cod fillets

S

1/ 4

S

1 medium fennel bulb

S

4 cups shredded savoy or white cabbage

S

1 lemon

S

S

2 tablespoons extra virgin olive oil

1 medium orange, peeled and cut into segments

S

1 tablespoon honey

S

Nonstick cooking spray

S

1 teaspoon orange zest

S

2 tablespoons honey mustard

S

1/ 4

S

1/ 2

teaspoon salt

Directions

teaspoon black pepper

cup finely chopped almonds

2 tablespoons snipped fennel fronds, and cabbage. Toss to combine. Gently stir in orange segments.

1. Thaw fish, if frozen. Snip 2 tablespoons fennel fronds. Reserve additional fronds for garnish. Trim and discard fennel stalk and any damaged outer layer bulb. Cut bulb in half lengthwise; remove and discard core. Thinly slice bulb.

3. Preheat oven to 425 degrees F. Line a large baking sheet with foil; coat foil with cooking spray. Measure thickness of fish. Arrange fish on prepared baking sheet. Brush tops of fish with mustard. Sprinkle almonds over fish and press to adhere. Lightly coat tops of fish with cooking spray. Bake 4-6 minutes per 1/2 inch thickness or until fish flakes easy.

2. Remove 1 teaspoon zest and squeeze 3 tablespoons of juice from lemon. In a bowl, whisk together lemon zest, add segments of orange alongside the next 5 ingredients (through pepper). Add sliced fennel, the

4. Serve the slaw!

107


HEALTHY

COOKING

/ Dinner

Beach Body Bean & Spinach Soup Makes 2 servings S

11/2 cup Great Northern Beans, cooked (or one 14 ounce organic BPA free can, drained and rinsed)

S

1 clove garlic, minced

S

1 cup chopped onion

S

1 stalk celery, minced

S

3 cup vegetable broth

S

1 tablespoon lemon juice

S

2 cup fresh chopped spinach

S

1/ 4

cup fresh chopped parsley

S

1/ 4

teaspoon dried thyme

S

Pinch dried oregano

S

1/ 4

S

Dash of paprika

S

Sea salt and pepper, to taste

teaspoon of adobo seasoning

Optional: 3/4 cup of cooked high quality protein.

Directions 1. Add cooked beans to a pot. 2. Add remaining ingredients and bring to a simmer. 3. Cook until onions are tender, approximately 15 minutes. 4. Sit back, relax and enjoy every savory bite!

108


Speedy Sexy Soup Makes 2 servings

*Can be vegetarian

S

2 cooked chicken breasts; shredded

S

1 handful cilantro

S

3/ 4

S

1/ 2

S

1 avocado

S

Juice of 1 lemon

S

1 tomato

S

1/ 2

teaspoon cumin

S

1 leek

S

1/ 2

teaspoon adobo seasoning

S

1/ 2

S

Dash of paprika

S

1 cucumber

S

Sea salt and pepper to taste

S

1 cup kale

Optional: vegetarian version leave out chicken

cup vegetable broth

red pepper

clove garlic

Directions 1. Blend avocado and vegetable broth until well mixed 2. Add the rest of the ingredients to the blender and blend on high until smooth 3. Pour into pot on stovetop; medium heat; stir in shredded chicken. 4. When warm, relax and savor every spoonful!

109


HEALTHY

COOKING

/ Dinner

Crispy Almond Chicken with Zucchini Makes 2 servings S

2 chicken breasts sliced in half length wise

S

1 garlic clove, minced

S

1 medium zucchini, sliced

S

2 tablespoons of grass fed butter

S

A couple dashes of adobe seasoning

S

3 tablespoons coconut oil

S

Sea salt, pepper

S

1

3.

Cook on each side for about 4-5 minutes until the chicken is cooked throughout. Then set aside on a plate.

4.

Add 1 tablespoon coconut oil to the skillet and saute the minced garlic for about 1 minute.

5.

Add the zucchini to the skillet and saute until tender. Add the chicken back to the skillet to heat and add salt and pepper to taste. Can always add more adobe seasoning, as well.

/4 cup almond meal

Directions 1.

In a large skillet over medium heat, melt 2 tablespoons of butter.

2.

For chicken: Melt 2 tablespoons of coconut oil in a shallow dish. In another shallow dish combine the almond meal, and adobe seasoning. Dip the chicken in the coconut oil and then coat in the almond meal mixture and place in the skillet.

110


Power Punch Veggie Burger Makes 6-8 Servings

*Vegetarian

S

2 tablespoons coconut oil

Directions

S

3 cloves garlic, minced

1.

Heat 1 tablespoon coconut oil in pan on medium.

S

1

2.

S

1

Add garlic & red onion and sauté until slightly soft.

S

1

3.

Add water, peas and pepper and cover with lid.

4.

Steam for 3 – 5 minutes.

S

1

5.

Toss in spinach and steam for 1 minute.

S

1 cup spinach

6.

Place contents of pan in food processor.

S

2 cup cooked black beans

7.

S

1 tablespoon cumin

Add beans, cumin, chili powder, onion powder, Braggs Liquid Aminos, dry rolled oats, chia seeds, sea salt and pepper.

S

1

/2 teaspoon chili powder

8.

Blend until smooth.

S

1

/2 teaspoon onion powder

9.

S

1 teaspoon sea salt

Using wet hands, form mixture into patties and sauté with remaining coconut oil over medium heat for 7 – 10 minutes or until brown on each side.

S

1 teaspoon of chia seeds

S

1

S

1 tablespoon Braggs Liquid Mains

S

1

/2 cup red onion, chopped /4 cup water /2 cup green pepper, diced /2 cup peas

/2 teaspoon fresh black pepper /2 cup dry rolled oats

10. Serve wrapped in lettuce or open top with half of a whole wheat bun - with love.

Alternate cooking directions: 1.

Preheat the oven to 300 degrees.

2.

Bake burgers for 35 - 40 minutes, flipping burgers once in the middle.

111


HEALTHY

COOKING

/ Dinner

Minestroni Soup Makes 2 Servings S S S S

1 pound ground turkey 1 onion, chopped 2 stalks celery, chopped 1 to 2 cloves garlic, chopped

S S S

11/2 cup shredded carrots 4 cups organic chicken or beef broth 1 (18 ounce) jar diced tomatoes

S S S S S S

1 tablespoon Italian seasoning 1 tablespoon parsley 1 teaspoon each sea salt and pepper 1 tablespoon cumin 1 yellow squash or zucchini, chopped 1 can great northern beans

S

1/ 4

to 1/2 chopped fresh basil

Directions Brown ground turkey in soup pan till cooked through. Add all vegetables except the squash. SautĂŠ sauce for about 3 minutes, and add broth and seasonings. Add squash and beans. Simmer for 3 more minutes. Serve and top with fresh basil.

112


Tropical Chicken Burgers Makes 2 servings S

1 pound ground chicken or ground turkey

S

1 teaspoon sesame oil

S

2 teaspoons coconut aminos

S

1 clove garlic, chopped

S

1/ 4

S

1/ 2

S

1/ 2

S

2 fresh pineapple rings

S

2 pieces of romaine or butter

teaspoon ground ginger

teaspoon each sea salt and pepper teaspoon sesame seeds

lettuce or 1/2 whole wheat bun

Directions Combine all ingredients except pineapple, and form into patties. Cook burgers in a little sesame or coconut oil about 4 minutes per side, till cooked through and browned on each side. Place the pineapple rings into the pan at the last minute, just to heat and slightly brown. Place the pineapple on top of the burger. Serve between two pieces of either romaine or butter lettuce, or open face on 1/ 2 whole wheat bun and top with a tomato slice and an onion slice.

113


HEALTHY

COOKING

/ Dinner

Quinoa Bowls Makes 2 Servings S

1 cup cooked quinoa

S

1 cup shredded turkey or chicken

S

1 cucumber, chopped

S

S

1 bell pepper, chopped

S

1 cup cherry tomatoes

Handful of mixed greens such as arugula, romaine, spinach, kale, chard, chopped fine

S

1 small daikon, sliced thinly

S

1/ 2

cup red onion, chopped

You can add any seasonal veggies you like. * Feel free to get creative and add any other veggies or protein to the mix!

Directions Cook quinoa according to package directions. Place all ingredients in bowl and drizzle with light salad dressing. You can double this recipe and put extras in glass containers so you will have these ingredients ready to whip one of these quinoa bowls up all week!

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Roast Chicken (Leftovers can be used for salads and soups for the whole week) S One 3 to 4 pound whole roasting chicken S 1 to 2 tablespoon grass fed butter S 1 tablespoon fresh rosemary or thyme S 1 clove garlic or garlic powder S

1/ 2

teaspoon sea salt and pepper

Optional 1/2 cup each of onions, celery, and carrots.

Directions Preheat oven to 450 degrees. Rinse chicken and pat dry. Combine butter and seasoning and rub over whole chicken. Place chicken in roasting pan and top with a handful of onions, celery and carrots, if desired. Reduce heat to 400 degrees and place in oven. Roasting time will be anywhere from 50 minutes to 11/2 hours. Chicken is done when it registers 165 degrees in the thickest part of the thigh, and when juices run clear. When done, carve into breasts, thighs, and drumsticks. Pull off all remaining meat and save it for other meals. Can be stored in refrigerator for up to 5 days.

115


HEALTHY

COOKING

/ Dinner

Delicious Beef and Squash â&#x20AC;&#x153;Pastaâ&#x20AC;? Makes 4 Servings S

1 pound grass fed ground beef

S

1 cup organic beef broth

S

1 to 2 tablespoon grass fed butter or olive oil

S

1 tablespoon arrowroot powder

S

Handful of fresh parsley

S

1/ 2

teaspoon each sea salt and pepper

S

1/ 4

cup chopped cashews (optional)

S

1 pound yellow squash

S

1 small onion, chopped

S

1/ 2

cup mushrooms, sliced

Directions simmer on low while you prepare the noodles. Cut the ends off of the squash. Use a vegetable peeler to make long ribbons. Stop when you get to the seeds, and continue on the other side. Bring 1/4 cup water to a boil and add noodle ribbons. Cover and steam for about 8 minutes, till tender. Drain, and place on plate. Top with beef mushroom sauce, and fresh parsley. Sprinkle with chopped cashews if desired.

Cook ground beef in pan till done, remove from pan with slotted spoon and set aside in bowl. Add butter to the same pan, add the onions and mushrooms, cooking till soft, 4 to 5 minutes. Meanwhile, make a slurry with the arrowroot powder and the beef broth, and whisk together until smooth. Add the beef broth slurry to the onion mushroom mixture, along with the cooked beef, and

116


Baked Cod, Greek Style Makes 1 serving S

1 tablespoon olive oil

Directions

S

1 clove garlic, chopped fine

S

1 small tomato, diced

S

1 teaspoon dried oregano

S

1/ 4

teaspoon each sea salt and pepper

S

1/ 4

cup Kalamata olives chopped

S

1/ 4

cup chicken broth

Saute garlic in olive oil till fragrant, about 30 seconds. Stir in oregano. Pour in chicken broth and simmer for 3 minutes. Add tomatoes and olives and simmer for 4 more minutes. Place cod fillet in sauce and simmer for 5 minutes until fish flakes easily with a fork. Season with sea salt and pepper.

S

1 fresh cod fillet

* Serve with 1/2 cup brown rice or quinoa and your favorite veggies!

117


HEALTHY

COOKING

/ Dinner

Soy Glazed Flank Steak with Green Beans Approximately 350 calories per serving, 15 g carbs, 28 g protein, 12 g fat Makes 4 servings (11/2 cups each) S S S S S

1 pound green beans 1 pound beef flank steak 1 tablespoon garlic minced 1 tablespoon ginger; finely chopped 2 tablespoon soy sauce

S S S S S

1 teaspoon brown sugar 2 tablespoon coconut oil 4 green onions (white part only) sliced thin 2 tablespoon sweet rice wine 1 teaspoon Sriracha sauce

Directions 1. Trim and halve green beans diagonally. Cut flank steak across the grain into thin slices. In a bowl combine garlic and sugar. In another bowl combine soy sauce and sugar.

3. Add garlic-ginger mix to skillet; cook and stir 30 seconds. Add half of flank strips in skillet. Cook and stir about 3 minutes or until beef looks browned. Transfer mixture into bowl.

2. In an extra large skillet or wok heat 2 tablespoons coconut oil over medium heat. Add green beans, cook and stir 7-9 minutes or until beans are lightly browned.

4. Repeat with remaining steak. Return all beef to skillet. Stir in green beans and cook about 2 minutes or until all heated. If desired, serve with 1/2 cup hot cooked brown rice.

118


Sexy Salmon Paella Approximately 310 calories per serving, 30 g carbs, 30 g protein, 9 g fat Makes 6 Servings (1 1/2 cups each) S

1 1/2 pound fresh or frozen wild caught salmon fillets; 1 inch thick

S S S S S

4 3 1 2 2

slices uncured turkey bacon cups sliced mushrooms cup chopped onion cloves garlic, minced 1/ 2 cups chicken broth

S S S S S

1 cup uncooked long grain rice 1/ 2 teaspoon dried thyme 1/ 4 teaspoon black pepper 1 pound fresh asparagus, trimmed and cut into 1 inch pieces 1/ 3 cup chopped tomato

Directions rich and thyme. Bring to boil; reduce heat and simmer 10 minutes.

1. Rinse thawed salmon and pat dry with paper towels. Cut fish into 1 inch pieces. In a large deep skillet cook bacon over medium heat until crisp. Drain on paper towels and crumble. Set crumbled bacon aside and leave any drippings in pan.

3. Sprinkle salmon with pepper; toss gently to coat. Place fish and asparagus on top of rice mixture. Simmer, covered, 10-12 minutes or until fish flakes easily and asparagus is tender. Sprinkle with crumbled back and tomato and serve with love.

2. Add mushrooms, onion, and garlic to the skillet. Cook about 5 minutes or until onion is tender and browned. Stir in broth,

119


HEALTHY COOKING Sides S Zip Up Those Skinny Jeans Zucchini

S Coconut Cashew Fried Rice

S Brussel Sprouts

S Bodacious Body Beet Salad

S Spaghetti Squash with Basil & Tomatoes

S Skinny Squash Fries

S Flawless Cauliflower Mushroom Risotto

S Yummy Balsamic Zucchini

S Waist Cincher Cauli-Rice & Beans

120

S Sweet & Sexy Sweet Potato Fries S Mediterranean Quinoa Salad with Roasted Veggies


121


H E A LT H Y C O O K I N G / Sides

ZIP UP THOSE SKINNY JEANS

Zucchini

Servings: 2

Ingredients S 2 zucchini S 1 to 2 tomatoes, chopped S 2 cups arugula S 1 cup fresh basil,chopped S

1/ 2

teaspoon sea salt, pepper, and garlic

S 1 tablespoon extra virgin olive oil

Directions 1. Preheat oven to 400 degrees.

122

2.

Slice zucchini into 1/4 to 1/2 inch slices lengthwise.

3.

Place on baking sheet lined with unbleached parchment paper.

4.

Sprinkle olive oil over top of each slice.

5.

Bake for 10 minutes.

6.

Take out of oven and add tomatoes, arugula, and seasonings.

7.

Bake for about 5 more minutes, till tender.

8.

Place on plate and top with fresh basil.


Ingredients S 2 cup brussel sprouts S

1/ 4

cup sunflower seeds

S 1 tablespoon butter flavored coconut spread

Brussel Sprouts

Servings: 1 123

Directions Steam brussel sprouts in 1/2 cup water till crisp tender, about 3 minutes. Drain when cooked and add butter and sunflower seeds. For a yummy added crispy crunch, sautĂŠ lightly in a pan over medium high heat until slightly brown and crispy on the outside.


H E A LT H Y C O O K I N G / Sides

Spaghetti Squash

WITH BASIL & TOMATOES

Servings: 2

Ingredients S 1 large spaghetti squash S Handful fresh basil S 2 tomatoes, chopped S

1/ 2

teaspoon each, sea salt pepper, and garlic powder

Directions Cut squash in half lengthwise, and place on a baking sheet in 400 degree oven for about 20 to 30 minutes until tender. Remove from oven and with a fork, shred the squash to make â&#x20AC;&#x153;noodlesâ&#x20AC;?, and top with tomatoes and basil, garlic powder, salt and pepper.

124


Ingredients S 1 small head of cauliflower S 2 tablespoons olive oil S 1 red or yellow onion; chopped S 10 ounces sliced mushrooms S 4 garlic cloves; minced S

1/ 2

teaspoon salt

S

1/ 4

teaspoon black pepper

S

1/ 4

cup vegan cream cheese

Directions 230 calories, Fat 8 g, Carbs 18 g, Protein 11 g

FLAWLESS CAULIFLOWER RICE

Mushroom Risotto

Servings: 4 125

1.

Rice the cauliflower by placing florets in a food processor and roughly chopping. You will need to do this in 2 batches.

2.

Heat oil in a large skillet over medium heat. Add onion, mushrooms, garlic, salt and pepper. Cook 4-5 minutes until veggies begin to brown. Transfer to a plate.

3.

Cook cauliflower over medium heat 4-5 minutes or until softened.

4.

Turn heat off. Stir in vegan cream cheese. Top with mushroom mixture and serve!


H E A LT H Y C O O K I N G / Sides

WAIST CINCHER

Cauli-Rice & Beans Ser vings: 4

275 calories, 11 g fat, 12 g protein, 30 g carb

Ingredients S 1 small head of cauliflower (or 8 cups) S 3 tablespoons olive oil S 1 red or yellow onion, chopped S

1/ 2

cup chopped cilantro

S 2 teaspoons mild chili powder S

1/ 2

teaspoon cumin

S

1/ 4

teaspoon salt

S

1/ 4

teaspoon black pepper

S One15 ounce can organic kidney beans, drained and rinsed

Directions 1. Rice cauliflower by placing florets in a food processor and roughly chopping. Do this in 2 batches. 2. Warm oil in a large skillet over medium heat. Add onion, cilantro, chili powder, cumin, salt and pepper. Cook 4-5 minutes, until onion starts to brown. 3. Stir in cauliflower and cook 4-5 minutes, until cauliflower has softened. 4. Top with beans and serve with your favorite high quality protein.

126


Ingredients S 1 small head of cauliflower (about 8 cups) S 3 tablespoons coconut oil S 4 garlic cloves, minced S

1/ 2

cup unsalted cashews

S 1 tablespoon curry powder S 3 tablespoons reduced sodium soy sauce S

1/ 2

S

1/ 2

cup shredded, unsweetened coconut cup basil leaves

S 1 cup pomegranate seeds

240 calories, Fat 14 g, Carbs 25 g, Protein 6 g

Coconut Cashew Fried Rice

WITH A FRUITY TWIST Ser vings: 4 127

Directions 1. Rice cauliflower by placing florets in a food processor and roughly chopping. Do in 2 batches. 2. Warm oil in a large skillet over medium heat. Add garlic and cook 1 minute, stirring often, until it becomes fragrant. 3. Add cauliflower, cashews, and curry powder; cook 4-5 minutes until cauliflower starts to soften. Stir in soy sauce. Sprinkle with coconut, basil, and pomegranate seeds. 4. Serve with your favorite clean protein!


H E A LT H Y C O O K I N G / Sides

Body Beet Salad BODACIOUS

Ser vings: 2

Ingredients S 8 ounces steamed and peeled baby beets (Trader Joeâ&#x20AC;&#x2122;s has them packaged & ready) S 4 tablespoons balsamic vinegar S

1/ 4

cup crumbled goat cheese

S 3 tablespoons pomegranate

Directions 1. Chop baby beets into small pieces and place in bowl. 2. Add remaining ingredients and toss. 3. Serve with your favorite clean protein!

128


Ingredients S 1 medium or large butternut squash S Grapeseed oil and olive oil, to coat S 1 teaspoon celtic sea salt

Directions 1. Peel the squash and remove the seeds.

109 calories, 4 g fat, 20 g carbs, 2 g protein

Skinny Squash Fries Ser vings: 4

129

2. Cut squash into long thin slices (about 1/ 4 inch thick by 2 inches). 3. Place squash in a large bowl and generously coat with equal parts grapeseed and olive oils. 4. Sprinkle with salt and toss. 5. Lay squash fries onto 2 or 3 large baking sheets. 6. Broil one tray at a time in oven until crispy. 7. Serve with some yummy clean protein to feed those muscles!


H E A LT H Y C O O K I N G / Sides

Sweet Potato Fries

SWEET

& SEXY

Ser vings: 4

150 calories, 7 g fat, 20 g carb, 4 g protein

Ingredients S 2 large garnet yams or sweet potatoes, cut into wedges S 2 tablespoons extra virgin olive oil S 1 tablespoon chili powder S

1/ 2

teaspoon cumin

S

1/ 2

teaspoon garlic powder

S

1/ 4

teaspoon cayenne

Directions 1. Preheat oven to 425ยบF. 2. Toss cut sweet potatoes in olive oil, cumin, chili powder, garlic powder, and cayenne. Make sure every wedge is evenly coated. 3. Roast cut-side down for 30 minutes, turning once. 4. Serve with your favorite healthy protein!

130


Ingredients S 1 cup balsamic vinegar S

1/ 2

teaspoon sugar

S 2 tablespoons extra virgin olive oil, more if needed S 3 medium-sized organic zucchini, sliced in 1/4â&#x20AC;?-thick rounds S 1 teaspoon seasoning salt, more if needed S Black sesame seeds for garnish S Dried mint flakes

Directions 1. In a saucepan, heat the balsamic vinegar and sugar. Bring the vinegar to a boil, then reduce the heat to medium-low. Let simmer for 20 minutes to reduce. Remove from heat and let the vinegar thicken as it cools.

98 calories, 7 g fat 6 g carbs, 2 g protein

Yummy Balsamic Zucchini

Ser vings: 4 131

2. In a large nonstick pan or skillet, heat 2 tablespoons of olive oil on high. SautĂŠ the zucchini rounds in the heated oil for 3-4 minutes until golden-brown on the bottom. Sprinkle lightly with seasoned salt, then flip over and repeat. If needed, sautĂŠ the zucchini in batches and add more olive oil. Remove the zucchini from the skillet and place on a platter lined with paper towels to drain any excess oil. 3. Transfer the zucchini to a serving platter or dish. Drizzle with the prepared balsamic reduction. Garnish with black sesame seeds and dried mint flakes. Enjoy warm or at room temperature!


H E A LT H Y C O O K I N G / Sides

219 calories, 10 g fat, 5 g protein, 20 g carb

Mediterranean Quinoa Salad WITH ROASTED VEGGIES

Ser vings: 4

Ingredients S

1/

3

cup uncooked quinoa, rinsed (or 1 cup cooked quinoa)

S 1 small eggplant (about

3/

4

1.

Preheat oven to 425 degrees Fahrenheit with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.

2.

Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil and toss. Add a little more if necessary; you want enough to lightly coat the vegetables. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set the roasted vegetables aside to cool.

pound), diced

S 1 small zucchini, diced S 1 small yellow squash (or another zucchini), diced S 3 tablespoons olive oil, divided S Salt and freshly ground black pepper S 11/2 to 2 tablespoons lemon juice, to taste (about 1 medium lemon) S 1 clove garlic, pressed or minced S

1/ 2

cup halved grape tomatoes (quarter any larger tomatoes)

S 2 tablespoons chopped fresh basil leaves S 2 tablespoons chopped fresh mint leaves S 2 tablespoons pine nuts, toasted S For garnish: Crumbled feta, optional

132


3.

To cook the quinoa, combine the uncooked

5.

In a large serving bowl, whisk together the lemon juice and garlic. Slowly pour in the remaining 2 tablespoons of olive oil while whisking constantly to emulsify the mixture. Add the tomatoes, quinoa, basil, mint, roasted vegetables and pine nuts, and gently stir to combine. Season generously with salt, pepper and maybe another squeeze of lemon, to taste. Garnish with crumbled feta, if youâ&#x20AC;&#x2122;d like. Serve at room temperature.

6.

Store in an airtight container in the refrigerator for up to 3 days.

quinoa with 2/3 cup water in a small saucepan. Bring to boil over medium-high heat, then cover and reduce heat to low. Simmer until the water is absorbed, about 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Remove lid, fluff the quinoa with a fork and set aside. 4.

To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until theyâ&#x20AC;&#x2122;re turning lightly golden and fragrant, about 5 to 10 minutes. Be sure to keep an eye on them so they donâ&#x20AC;&#x2122;t burn. Transfer to a bowl to cool.

133


HEALTHY COOKING Snacks S Baked Buffalo Cauliflower Bites (Cauliflower Wings)

S Kale Yeah Chips

S Chick Pea Salad

S Avocado & Banana Recovery Ice Bites

S Protein Snack Bars

S Refreshing Tomato & Cucumber Salad

S Peanut Butter & Banana Balls

S Happy Joints Gummies

S Avocado Almond Salad

S Citrus Snack Plate

S Easy, On-the-Go Snack Ideas!

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135


H C O/ ORKe cI iNp G E AE TA LCT LHEYA N es / Snacks

Baked Buffalo Cauliflower Bites (Cauliflower Wings)

Servings: 1-2

Start this recipe by making the dairy-free ranch dip, that way it can chill in the refrigerator while the cauliflower bites are being prepared. The dip is very easy to make and can be mixed by hand. I recommend using fresh herbs for maximum flavor.

Dairy Free Ranch Dressing Ingredients S 1/2 cup Silk Soymilk S1 cup fat free mayo S 1/2 tablespoon fresh dill S2 tablespoons parsley S2 tablespoons chives S 1/2 teaspoon garlic powder S 1/4 teaspoon onion powder S 1/2 teaspoon kosher salt S 1/4 teaspoon Black Pepper

Directions For Ranch Dip In a mixing bowl, combine Silk Soymilk, mayonnaise, fresh dill, chopped fresh parsley, chopped fresh chives, garlic powder, onion powder, kosher salt, and freshly cracked black pepper. Whisk to combine. Give it a taste and adjust the seasonings to your liking. Cover and refrigerate until ready to use.

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Cauliflower Ingredients

Directions for Cauliflower

S 3/4 cup all purpose flour

Preheat the oven to 450°F. Prepare the batter for the cauliflower by combining flour, soy milk, garlic powder, kosher salt, and black pepper. Whisk until smooth and thickened. Gently toss the cauliflower with the batter, being sure to coat the cauliflower thoroughly.

to brown. While the cauliflower is baking, melt coconut butter and mix with bottle of cayenne pepper sauce and honey. Whisk to combine. Taste and adjust flavors to your liking.

Line a baking sheet with foil and place a rack on top of the foil. Generously spray the rack with cooking spray and place the coated cauliflower onto the rack, being sure to leave space between each one.

Spray the rack with cooking spray again and place the cauliflower back on the rack. Return to oven for until browned to your liking. Remove from oven and allow to cool slightly. Transfer to a serving dish with the Dairy-Free Ranch Dip and enjoy!

S1 cup soy milk S1 teaspoon garlic powder S 1/2 teaspoon kosher salt S 1/4 teaspoon black pepper S3 tablespoons coconut butter (butter flavor) SOne 5 ounce bottle cayenne pepper sauce S1 tablespoon honey S1 large cauliflower head

Bake in the preheated oven for 20 minutes or until the cauliflower starts

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When the cauliflower is ready, remove it from the oven and toss with hot sauce mixture.


HEALTHY

COOKING

/ Snacks

Chick Pea Salad Servings: 2-4

Ingredients

Directions

S1 can organic garbanzo beans

1. Put all ingredients in bowl, and toss with olive oil, lemon juice and seasonings.

S1 stalk scallion onions, sliced S1 tomato, chopped S1 cucumber, chopped SHandful fresh parsley S 1/4 cup extra virgin olive oil S1 tablespoon lemon juice S 1/2 tablespoon sea salt and pepper

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Refreshing Tomato & Cucumber Salad Servings: 2

Ingredients

Directions

S2 large tomatoes, chopped

1. Combine tomatoes and cucumber in a bowl.

S1 cucumber, chopped SJuice of 1 small lemon

2. Top with lemon juice, olive oil, and sea salt and mix well.

S2 teaspoons extra virgin olive oil SSea salt, to taste

3. Serve immediately to refresh your soul!

Optional: garnish with basil and parsley

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HEALTHY

COOKING

/ Snacks

Happy Joints Gummies Servings: 2-4

Ingredients

Directions

S 1/3 cup grass fed gelatin

1. Whisk together gelatin and juice till combined in pan.

S 1/3 cup lemon or lime juice

2. On low heat, whisk until melted.

S3 tablespoons raw honey

3. Add honey and whisk again till combined. 4. Pour into a silicone mold or glass dish. 5. Place in freezer for 15 minutes until set and pop out of mold or cut into squares if made in a glass dish. 6. Store in mason jars in refrigerator.

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Citrus Snack Plate Servings: 1

Ingredients

Directions

S 1 cup citrus fruits (navel oranges, blood oranges, tangerines, grapefruit, meyer lemons, mandarins, or clementines)

1. Prepare syrup. 2. While the syrup is cooling, slice the citrus. 3. Arrange fruit on a plate or bowl and pour syrup over top.

S 2 tablespoons Ginger Mint Lime Syrup

Ginger Mint Lime Syrup Servings: 2 Ingredients S

Directions

/4 cup water

1. Place all ingredients in a saucepan.

1

S 3 slices fresh ginger

2. Bring to a boil.

S 2 tablespoons fresh lime juice S 4 â&#x20AC;&#x201C; 6 fresh mint leaves, chopped

3. Reduce heat and let simmer for 1-2 minutes.

S Liquid stevia to taste

4. Remove from heat and let cool.

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HEALTHY

COOKING

/ Snacks

Coconut Yummies Servings: 2-4

Ingredients

Directions

S 1 cup coconut oil S 1/2 cup chia seeds S 1 teaspoon vanilla extract S 1 tablespoon raw honey S 1/4 cup unsweetened coconut flakes (optional) S 1/4 cup raw cacao (optional)

1. Mix all ingredients in mixer. 2. Spoon into paper lined muffin tins and place in freezer for one hour. 3. Only eat one per serving of this superfood snack :)

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Cucumber Rolls Servings: 3

Ingredients

Directions

S 1 large cucumber S 4 tablespoons organic hummus

1. Use a mandolin or knife to slice cucumbers thin.

S 2 tablespoons coconut aminos

2. Spread hummus on top. 3. Roll up, dip in coconut aminos and enjoy!

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HEALTHY

COOKING

/ Snacks

Kale Yeah Chips Servings: 2

Ingredients

Directions

S 1 bunch kale

1. Preheat an oven to 350 degrees.

S

/2 tablespoon olive oil

1

S Sea salt, to taste S Pepper, to taste

2. Remove kale leaves from the stem and tear into bite size pieces. 3. Wash and thoroughly dry kale. 4. Lightly drizzle kale with olive oil and sprinkle with sea salt and pepper. 5. Bake until the edges brown but are not burnt, approximately 10 to 15 minutes. 6. Place in a beautiful bowl and Get Your Snack On!

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Protein Snack Bars Servings: 1 bar

Ingredients

Directions

S 1 cup coconut flour

Place parchment paper in a small loaf baking dish, and grease it with a tablespoon of coconut oil. Combine coconut flour and protein powder and mix well. If you want to add the nut butter, add that in now. Then mix in 1/4 cup dairy free milk until the batter is thick. Place batter in baking dish and press down firmly. Top with chocolate chips and put in refrigerator for at least 30 minutes. Slice into bars and store in fridge.

S 4 scoops flavored protein powder S

1

/2 cup almond or coconut milk

S 1 tablespoon flax seed S

/2 cup almond or cashew butter (optional)

1

S Dairy free 70% dark chocolate chips

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HEALTHY

COOKING

/ Snacks

Avocado & Banana Recovery Ice Bites Approximately per serving: 23 calories, .5 g protein, 2 g carbs, 1.6 g fat Servings: 8 Repair Muscle & Rehydrate with Potassium Packed Yummy Bites!

Ingredients

Directions

S 1 3/4 cups unsweetened almond or hazelnut milk

1. Pour almond milk into small saucepan and add cacao nibs. Warm gently, bring to a simmer, then remove from the heat. Let cool slightly, stir in the chia seeds, then let cool completely.

S 2 tablespoons cacao nibs S 1 tablespoon chia seeds S

/2 ripe avocado

1

S 1 small banana S Pinch of sea salt

2. Put avocado and banana into bowl of a food processor and blend well with a pinch of salt. Add the cooled milk mixture to the bowl and blend again to break up the cacao nibs a little, but not so they are smooth. 3. Using a small plastic funnel, pour the mixture into round molds. Alternatively, ice cube trays work too.

* With nutrient loaded chia seeds to restore energy after exercising

4. When the bites are half frozen, insert a lollipop stick into each one. Return to freezer and freeze until hard.

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Peanut Butter & Banana Balls Approximately per serving: 96 calories, 3 g protein, 8 g carbs, 6 g sugar, 6 g fat Servings: 8

Ingredients

Directions

/2 cup crunchy unsalted peanut butter

S 6 pitted dates

1. Put all ingredients into a food processor and pulse until the mixture starts to come together, forming a loose ball.

S 3 tablespoons ground flaxseed

2. Divide into 16 even portions and form into balls.

S

1

S 1 small banana

S3

/2 tablespoons almond meal

1

3. Sprinkle a layer of hemp seeds on a plate and gently roll balls in seeds to coat.

S 2 teaspoons moringa powder to taste S To coat: hemp seeds

4. Place in refrigerator and chill for 1 hour or 20 minutes in freezer. Yummiest served chilled!

Do not eat more than 2 of these for a snack!

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HEALTHY

/ Snacks

COOKING

Avocado Almond Salad Servings: 1

Ingredients

Directions

S4 cups baby spinach or kale

1. In a bowl, smash the avocado and then stir in the lemon juice, salt and pepper.

S 1/2 of avocado S1 teaspoon of lemon juice

2. Add the spinach and mix all together and top with sliced almonds.

S1 tablespoon of sliced raw almonds S 1/2 red bell pepper, chopped (if desired) SSea salt to taste SPepper to taste

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Easy, On-The-Go Snack Ideas! Vegetables Carrots, raw green beans, celery, English cucumbers, sugar snap peas, mini bell peppers, cherry tomatoes, sliced jicama, toasted nori sheets, and kale chips

Fruit Apples, grapes, pears, tangerines, bananas, peaches, nectarines, plums and cherries

Protein Hard boiled eggs, Ostrich turkey sticks, raw nuts (excluding peanuts), pre-made protein shake (put it in a stay cold cup)

Miscellaneous Nut butter (excluding peanuts), hummus, salsa and tahini.

149


HEALTHY COOKING Potions & Shakes S Daily Bikini Martini

S Green Matcha Smoothie

S Berry Clean Detox Smoothie

S Super Slim Down Green Smoothie

S Slimming Choco-Cleanse Shake

S Blueberry Colada Skinny Muscle Milk

S Fiberlicious Smoothie S Simply Delicious Smoothie S Lean Green Machine Smoothie

S Cha Cha Chocolate Sexy Shredder S Torrieâ&#x20AC;&#x2122;s Toning Tonic S Green Goddess Juice

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Sweat HARD Everyday S


H E A LT H Y C O O K I N G / Potions & Shakes

Daily Bikini Martini Ser vings: 1 Ingredients S 12 ounces of water/ coconut water S 2 tablespoons of Braggâ&#x20AC;&#x2122;s Apple Cider Vinegar S 1 tablespoon of lemon juice S 1 tablespoon of lime juice S 1 teaspoon of raw, local honey S 1 tablespoon of pomegranate powder S 1 dash of cayenne pepper

Directions Mix all ingredients together and pour over ice.

Apple Cider Vinegar has SOOOO many great benefits! Make sure you have this cocktail every morning!

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Berry Clean Detox Smoothie Ser vings: 1 Ingredients S 1 serving of protein powder S 1 cup organic almond milk S

1/ 4

S

1/ 4

cup organic fresh or frozen blueberries cup organic fresh or frozen raspberries

Directions 1. Place all ingredients in blender and blend for 2 minutes to ensure ingredients are properly mixed. 2. Relax and drink up while letting this cleansing smoothie flush the toxins out of your body and mind.

153


H E A LT H Y C O O K I N G / Potions & Shakes

Slimming Choco-Cleanse Shake Servings: 1 Ingredients S 1 serving of protein powder S 1 tablespoon raw cacao nibs S 1 cup coconut milk S 1 cup coconut water or filtered water S 1 banana S

1/

4

cup frozen blueberries

Directions 1. Place all ingredients in blender and blend for 2 minutes to ensure ingredients are properly mixed.

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Fiberlicious Smoothie Servings: 1

Ingredients S 1 serving of protein powder S 1 teaspoon of chia seeds or flax seed powder S 1 cup water S

1/ 4

S

1/ 2

S

1/ 2

cup organic frozen pineapple cup organic coconut kefir (any flavor) banana

S 1 handful of spinach or other leafy greens

Directions 1. Place all ingredients in blender and blend for 2 minutes to ensure ingredients are properly mixed.

155


H E A LT H Y C O O K I N G / Potions & Shakes

Simply Delicious Smoothie Servings: 1 Ingredients S 1 serving of protein powder S 1 serving of greens powder S

1/ 4

cup organic strawberries

S

1/ 4

cup organic blueberries

S

1/ 3

cup organic pineapple

S 1 cup of water S 1 tablespoon of chia seeds

Directions 1. Place all ingredients in blender and blend for two minutes to ensure ingredients are properly mixed.

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Lean Green Machine Smoothie Servings: 1 Ingredients S 1 serving vanilla protein S 1 handful of organic spinach or kale S 1 green organic apple S

1/ 4

of an organic lime

S 1 stalk of organic celery S S

1/ 2 1/ 2

organic avocado banana

S 1 cup of water

Directions 1. Place all ingredients in blender and blend for two minutes to ensure ingredients are properly mixed.

157


H E A LT H Y C O O K I N G / Potions & Shakes

Green Matcha Smoothie Servings: 2 Ingredients S 1 teaspoon organic matcha green tea powder S 1 tablespoon of hot water S

1/ 2

organic medium avocado

S 1 serving vanilla protein S

1/ 4

teaspoon of organic maca powder

S 11/4 cup organic coconut milk S

1/ 2

banana

Directions 1. In a small bowl, whisk together the matcha powder and hot water. Set aside. 2. In blender, add avocado, protein powder, banana, and coconut milk. Blend together. 3. Add the matcha tea mixture and blend until smooth.

158


Super Slim Down Green Smoothie Servings: 2 Ingredients S 1 handful of organic spinach S 1 handful of organic kale S

1/ 2

cup fresh organic cilantro

S

1/ 2

cup fresh organic parsley

S 1 serving organic spirulina powder S

1/ 2

organic green apple

S

1/ 2

organic grapefruit

S 1 organic cucumber S 1 tablespoon of organic coconut oil S 1 serving organic stevia S 2 cups water *If you need it a little sweeter add 1/ 4 cup organic pineapple.

Directions 1. Place all ingredients in a blender and blend until smooth. Tip your glass back and envision this smoothie cleansing, detoxing, and melting fat away from your body as you drink it.

159


H E A LT H Y C O O K I N G / Potions & Shakes

Blueberry Colada Skinny Muscle Milk Servings: 1

Ingredients S 1 cup coconut milk S

1/ 2

cup frozen blueberries

S 1 tablespoon coconut extract S 1 scoop vanilla protein powder S 1 teaspoon flax seeds

Directions 1. Place all ingredients in blender and blend for two minutes to ensure ingredients are properly mixed.

160


Cha Cha Chocolate Sexy Shredder Servings: 2 Ingredients S 1 scoop chocolate protein powder S 1 cup coconut milk S 1 tablespoon coconut oil S 4 ice cubes S 1 teaspoon dark cocoa powder

Directions 1. Mix all ingredients and sip while envisioning your bikini bod running down that beach!

161


H E A LT H Y C O O K I N G / Potions & Shakes

Torrieâ&#x20AC;&#x2122;s Toning Tonic

GREAT After Workout Drink!

Calories 220, protein 23 grams, carbs 25, fat 4 grams Servings: 1

Ingredients S 1 cup filtered water S 2 scoops vanilla soy protein powder (110 calories) S 1 scoop glutamine powder (5 grams glutamine) S 1/2 cup blueberries; fresh or frozen S 1 tablespoon lemon juice S

1/ 2

S

1/ 2

cup organic light coconut milk tablespoon light agave syrup

S Ice cubes if desired

Directions 1. Blend all ingredients and store in steel stay-cold cup in refrigerator. Drink will remain cold all day in stay-cold cup, carry to workout and drink within 15 minutes of finishing activity!

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Green Goddess Juice Servings: 2 Ingredients S 1 cup coarsely chopped spinach S

2/ 3

S

1 1/2

cup coarsely chopped kale

cups coarsely chopped celery

S 5 cups coarsely chopped cucumber S 1 1/2 cups coarsely broccoli florets and stem S 2 tablespoons lemon juice S

1/ 2

cup diced avocado

S 6 sprigs watercress S 1 teaspoon matcha powder (optional) S raw honey to taste

Directions 1. Press the first 5 ingredients through a juicing machine. 2. Pour the juice into a high speed blender or processor with lemon juice, avocado, watercress and matcha, if using. Blend until smooth.

163


Because your body canâ&#x20AC;&#x2122;t store alcohol and must metabolize it right away, other metabolic processes suffer. Your body wonâ&#x20AC;&#x2122;t metabolize sugars and fats as efficiently during the metabolism of alcohol, and drinking heavily can cause your metabolism to slow. This can contribute to weight gain, as can the empty calories found in alcohol. 164


RANDOM TIDBITS

EMPTY CALORIES

165


CHALLENGE YOURSELF TO BE HAPPIER & HEALTHIER THAN


BETTER, STRONGER, FASTER, YOU WERE YESTERDAY!


W E E K

W O R K O U T

1

1

Legs & Booty Targeted E X E R C I S E

S E T S

/ T I P S

5 min Cardio of Choice (Prefer stairs or walking incline)

Air Squats (Resistance Band above knees. No weight)

Side Steps (Resistance Band at ankles. Keep resistance tight) C I R C U I T

1

R E P E A T

Step Up to Jump — Single Leg

3 sets 2 sets each direction

3 X ’ S

(Power Step-ups)

Suggest light, to no weight

Quadricep Leg Extension

Medium Weight

Walking Lunges

No weight

C I R C U I T

2

R E P E A T

3 X ’ S

Jump Squats

No weight

Curtsy Lunge

Finish all reps on left then right

Seated Hamstring Curl Machine

Go as heavy as you can

C I R C U I T

3

R E P E A T

3 X ’ S

Leg Press Machine

Heavy as you can

Plié Squats

Stand next to leg press machine and use at least 20 lbs.

172


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BIKINI SHRED for Her

BE SURE TO STRETCH AND FOAM ROLL YOUR LEGS R E P S

10 reps 10 reps

12 reps each leg 15 reps 12 reps each leg

10 reps 10 reps 12 reps

10 reps 10 reps 173


W E E K

W O R K O U T

1

2

Full Body Bikini E X E R C I S E

S E T S

/

T I P S

WARM-UP: 5-10 minutes Treadmill C I R C U I T

1

R E P E A T

3 X ’ S

Laying on stability ball, hold medicine ball at chest

Medicine Ball Crunch Push-Ups

C I R C U I T

Jump Squats

Hold the medicine ball

Bicep Curls

Dumbbells or Straight bar

Deadlift

As heavy as you can

2

R E P E A T

3 X ’ S

Squat to Overhead Medicine Ball Throw

When you throw your hands back at the top you will feel your abs working good!

Lat Pulldown Machine

Medium to slow tempo

Dumbbell Front Shoulder Raises

I like to cross my arm at a slight angle

Box Jumps Side Lateral Lunge

Finish all reps left then right.

OPTIONAL: 20 minutes Light Cardio 174


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R E P S

15 reps 10-20 reps Based on fitness level 10 reps 12 reps 10 reps

15 reps 15 reps 12 reps 10 reps 12 reps

175


W E E K

W O R K O U T

1

3

If it doesn’t challenge you, it doesn’t change you

Full Body Bikini E X E R C I S E

S E T S

/

T I P S

WARM-UP: 5-10 minutes Treadmill C I R C U I T

R E P E A T

2 - 3 X ’ S

Jump Rope or Fake Jump Rope Bicep Curls Rope Cable Press Downs for Triceps Goblet Squats Squat Jumps

No Weight

Hanging Knee Raises Those big ropes laying in the middle of the floor

Rope Jerks Stretch & Foam Roll!

176


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R E P S

45 seconds 45 seconds 45 seconds 45 seconds 8 reps 45 seconds 45 seconds

177


W E E K

W O R K O U T

2

1

Lower Body Focused E X E R C I S E

R E P S

WARM-UP: 10 minutes Treadmill or Stairs C I R C U I T

1

R E P E A T

2 - 3 X ’ S

Lying Hamstring Curls

20 reps

Seated Leg Extensions

20 reps

Upright Bike

1 minute hard

Reverse Lunge

15 reps

Plié Squat

10 reps, slow tempo; pause

C I R C U I T

2

R E P E A T

3 X ’ S

Pistol Squat - Single leg from seated position to standing

10 reps

Jump Lunges

12 reps total

Barbell Good Mornings

12 reps

Barbell Squats

12 reps

Row Machine

1 minute hard

Stretch & Foam Roll! 178


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179


W E E K

W O R K O U T

2

Full Body Bikini E X E R C I S E

S E T S

/

T I P S

WARM-UP: 5 minutes Light Cardio C I R C U I T

1

R E P E A T - 3 X ’ S

Push-Ups Heavy

Weighted Ab Machine Assisted Pull-Up Machine Intense Cardio: Versa Climber, Rower, Sprint C I R C U I T

2

R E P E A T

3 X ’ S

Bent Over Rear Delt Raises Front Shoulder Raises Box Jumps Medicine Ball Woodchop Lunge to Overhead Press Outter Thigh Machine Stability Ball Hamstring Curl 180

Low to High

2


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R E P S

15-20 reps 20 reps 10 reps 1 Minute

10 reps 10 reps 12 reps 10 reps each side 10 reps each side 25 reps 10 reps 181


W E E K

W O R K O U T

2

3

Bikini Cardio Fat Blast E X E R C I S E

S E T S

/

T I P S

WARM-UP: 5 min Speed Walk on Treadmill C I R C U I T

1

R E P E A T - 3 X ’ S

Stair Machine: 30-40 Minutes

1 minute easy 1 minute hard 30 seconds easy 30 seconds hard 1 minute easy 1 minute hard 30 seconds easy Repeat last 2 for 30-40 min

A B S

C I R C U I T

2

R E P E A T

2 X ’ S

V-UPS w/Medicine Ball Over Head

15 reps

Crunches w/Med Ball on Stability Ball

20 reps

Woodchop w/Med Ball or Cable Machine

15 reps each side

182


JUMP

START

183


W E E K

W O R K O U T

3

1

Total Body Shred E X E R C I S E

S E T S

/ T I P S

5 min Cardio of Choice C I R C U I T

1

R E P E A T

3 X ’ S

Step Down Leg Press on Assisted Pull Up Machine

Heavy Weight

Squat to Overhead Shoulder Press

Whatever weight you can safely press overhead.

Seated Cable Row for Back

Medium Weight

Weighted Cable Crunch

Heavy Weight

1 Minute Sprint C I R C U I T

2

R E P E A T

3 X ’ S

Single Arm Overhead Tricep Extension

Medium/Heavy

Reverse Lunge with Bicep Curl 45 Second Jump Rope or Fake Jump Rope Hanging Knee Ups Medium/Heavy

Walking Pulse Lunges 184


R E P S

20 reps each side 12 reps 15 reps 20 reps

15 reps each side 15 reps each side

15-20 reps 30 total 185


W E E K

W O R K O U T

3

2

Killer Tushy & Legs E X E R C I S E

R E P S

10 min Treadmill Brisk Walk or Jog C I R C U I T

1

R E P E A T

3 X ’ S

Butt Kicks

20 reps

Plank Knee to Elbow

12 reps each side

Box Jump

12 reps

Butt Blaster Machine or Cable Hip Extension

20 reps each side

C I R C U I T

2

R E P E A T

3 X ’ S

Single Leg Dead Lift

15 reps each side

Mountain Climbers

20 total reps

Single Arm Dumbbell Row

15 reps each side

Side Lateral Lunge

15 reps each side

Row Machine or Versa Climber - Intense

1 minute

186


187


W E E K

W O R K O U T

3

3

Total Body Tone & Shred E X E R C I S E

R E P S

Warm Up: Light 5-10 min Cardio C I R C U I T

1

R E P E A T

3 X ’ S

High Knees

20 total

Step Up with Bicep Curl

10 reps each side

Chest Press Machine

15 reps

Plank Jacks

20 total

Bicycle Crunches

20 reps

C I R C U I T

2

R E P E A T

3 X ’ S

Jump Lunges

10 reps

Side Lateral Shoulder Raises

15 reps

Plié Squat and Pulse for 5 at Bottom

15 reps

Push-Ups

15 reps

Walking Lunge

20 reps total

Stretch and Foam Roll! 188


189


W E E K

W O R K O U T

4

1

Cardio Blast E X E R C I S E

S E T S

/ T I P S

Warm Up: 5 minute Brisk Walk

SORE. The most satisfying pain. W O R K O U T

Elliptical Machine with Arms ** Make sure you have machine at a level that is difficult. This is a great arm and total body workout if the resistance is high enough. Donâ&#x20AC;&#x2122;t cheat yourself! :)

5 minutes at jog pace. 1 minute using arms only Repeat sequence for 30-40 minutes

Seated Ab Machine Select a weight as heavy as you can do with proper form. If you can no longer work, stop and drop the weight to hit your next set.

190

4 Sets to Failure


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BIKINI SHRED for Her

191


W E E K

W O R K O U T

4

2

Cardio Blast & Arms E X E R C I S E

S E T S

/

T I P S

WARM-UP: 5-10 min Cardio of Choice C I R C U I T

1

R E P E A T

3 X ’ S

Row Machine

1 minute

Upright Rows using Straight Bar or Dumbbells Bicep Curls Bent Over Deltoid Raises Overhead Tricep Extension — Double C I R C U I T

2

R E P E A T

*Make sure the weight is heavy enough for this hard to tone spot!

3 X ’ S

Stair Machine

10 minutes moderate intensity

30 seconds slow 1 minute intense 30 seconds slow 1 minute intense Stretch & Foam Roll! 192


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R E P S

20 reps 20 reps 12 reps 12 reps

**Repeat last 2 until you reach 20-30 minutes

193


W E E K

W O R K O U T

4

Lower Body Toner E X E R C I S E

R E P S

WARM-UP: 10 minutes Cardio C I R C U I T

1

R E P E A T

3 X ’ S

Leg Press

15 reps

Calf Press/same Machine

10 reps

Jump Squats

10 reps

Plié squats

12 reps slow

Squat Jumps

No Weight

C I R C U I T

2

R E P E A T

3 X ’ S

Lunges on Squat Rack Lift Knee to Chest when you come up

15 reps each leg

Outter Thigh Machine

25 reps

Stretch and Foam Roll Those Legs! 194

3


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195


W E E K

W O R K O U T

5

1

Total Body Blast E X E R C I S E

R E P S

/

S E T S

WARM-UP: Light Cardio 5-10 minutes Side Step with Band above Knees C I R C U I T

1

R E P E A T

10 steps each way / 3 sets

3 X ’ S

High Knee Skip in Place

1 minute

Pike — Raise Opposite Arm & Leg together

10 reps each side

Walking Pulse Lunges — Pulse for 3 at bottom & 1 Bicep Curl at Top

20 steps total

C I R C U I T

2

R E P E A T

3 X ’ S

Volleyball Jumps — Jump Up & Down w/Hands above Head

1 minute

Push-Ups

15 reps

Squat to Overhead Press

12 reps

C I R C U I T

3

R E P E A T

3 X ’ S

Inner Outer Jump Squats

1 minute

Deadlift to Upright Rows

12 reps

Russian Twist for Abs with 10 lb weight

10 reps

Stretch and Foam Roll


W

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BIKINI SHRED for Her


W E E K

W O R K O U T

5

2

Insane Body Blast E X E R C I S E

R E P S

/

S E T S

WARM-UP*: REPEAT 2X’s 30 second Jump Rope 10 Squat Kicks Each Leg 20 Mountain Climbers C I R C U I T

1

R E P E A T

3 X ’ S

High Knees

30 seconds

Goblet Squat

10 reps

Inverted Rows — (shoulders out)

10 reps

Swiss Ball Rollout

10 reps

C I R C U I T

2

R E P E A T

3 X ’ S

Row Machine

1 minute

Bench Press or Dumbbell Chest Press

15 reps

Leg Press Machine

15 reps

Medicine Ball Crunches

15 reps * If you dare: finish this workout with 10 minutes of cardio as hard as you can go!

Stretch & Foam Roll! 198


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5

3

Lower Body! E X E R C I S E

R E P S

/

T I P S

WARM-UP: 20 Air Squats 10 Plank Walkouts

plank position, walk feet to hands, walk hands out again to plank

30 Glute Bridges with Squeeze at Top

Resistance band above knees. Maintain resistance!

*Repeat this exercise 2x’s C I R C U I T

1

R E P E A T

3 X ’ S

Jumping Jacks or Jumprope

1 minute

Curtsy lunges

12 reps each side

Plié Squats

15 reps

Jump Lunges

8 reps

C I R C U I T

2

R E P E A T

3 X ’ S

Hamstring Machine

15 reps

Outter Thigh Machine

15 reps

Jump Squats

8 reps

Glute Bridge with Weight Plate

10 reps

Duck Walk with Weight

10 steps forward 10 steps backward

Stretch & Foam Roll! 200


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6

Total Body Shred E X E R C I S E

R E P S

/

T I P S

WARM UP: 10 minute High Incline Brisk Walk 10 Plank Walkouts

C I R C U I T

1

R E P E A T

3 X ’ S t

Versa Climber Medicine Ball Pushup — 1 Hand on Ball & Roll Ball to Other Hand

10 reps

Walking Lunges with 3 Second Pulse

20 steps total

Hanging Knee Raises

15 reps

C I R C U I T

2

R E P E A T

3 X ’ S

Row Machine

1 minute

Pull Ups Assisted or Non Assisted

10 reps

Single Leg Bridge on Swiss Ball

10 reps

Medicine Ball Rollout Pushup Position Knees to Chest

10 reps

Stretch & Foam Roll!!! 202

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6

Killer Tushy & Legs E X E R C I S E

R E P S

/

T I P S

WARM UP: 5-10 minute Cardio Warmup Air Squats with Resistance Band Above Knees

20 reps

Glute Bridge with Resistance Band Above Knees.

30 reps

C I R C U I T

1

R E P E A T

3 X ’ S t

Goblet Squat

5 reps

Burpees C I R C U I T

2

R E P E A T

8 reps

3 X ’ S

Inverted Row or Pullups

10 reps

Mountain Climbers

30 seconds

C I R C U I T

3

R E P E A T

3 X ’ S t

Push-Ups

30 seconds

Row Machine C I R C U I T

4

R E P E A T

10 reps

3 X ’ S

Plank w/Opposite Arm & Leg Raise

6 reps each side

Plank Jacks

30 seconds

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3

Cardio Fat Blast E X E R C I S E

Stretch T R E A D M I L L

C A R D I O C I R C U I T

S T A I R S

C A R D I O

C I R C U I T

TREADMILL: 3 minute jog

STAIRS: 3 minutes - medium level

3 second sprint

1 minute - hard

2 minute jog

2 minutes - medium level

30 second sprint

1 minute - hard

1 minute jog

2 minutes - medium level

30 second sprint

1 minute - hard

30 second jog

10-20 minutes - medium level

30 second sprint 1 minute jog 30 second sprint A B S

C I R C U I T

â&#x20AC;&#x201D;

R E P E A T

2 X â&#x20AC;&#x2122; S

R E P S

Roll Out on Swiss Ball Hands in Plank Position

15 reps

Medicine Ball V Ups

10 reps

Medicine Ball Single Leg/Single Arm V Ups

10 reps

Swiss Ball Crunch w/Medicine Ball at Chest

15 reps

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OUTDOOR WORKOUTS

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WORKOUTS

S Outdoor Track & Stadium S Track Workout

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6


W E E K

W O R K O U T

6

4

Outdoor Track & Stadium E X E R C I S E

R E P S

WARM UP: 1/2 mile Light Jog

/

T I P S

2 laps around the track

Stretch

C I R C U I T

1 :

R E P E A T

4 - 5

T I M E S

R E P S

Stair Climb: Skip 1 Stair, Slow and Steady

2 x’s Up

Stair Climb: Fast & Hit Every Step

2 x’s Up

Pushups

10 reps

Jog: Around Track

1 lap

Stairs Climb: Steady Pace

4-6 x’s Up

C I R C U I T

2 :

R E P E A T

2 - 3

T I M E S

R E P S

Bicycle Crunches

20 reps

V Ups

10 reps

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6

5

Track Workout E X E R C I S E

R E P S

/

T I P S

WARM UP: High Knees

30 seconds

Power Skip

30 seconds

Plank Walk: Walk Feet to Meet Hands

10 reps

Butt Kicks

30 seconds

R U N

W O R KO U T

/

D I S TA N C E

R U N

W O R KO U T

/

D I S TA N C E

1. 70% Sprint

200 M

6. Walk

200 M

2. Jog

200 M

7. Full Sprint

200 M

3. 80% Sprint

200 M

8. Walk

200 M

4. Jog

200 M

9. Jog

400 M

5. Full Sprint

200 M

R E S I S TA N C E B A N D C I R C U I T: R E P E AT 3 T I M E S

REPS

Glute Bridge Band Above Knees

20 reps

Glute Bridge w/Band

Hold 30 seconds

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Many people donâ&#x20AC;&#x2122;t eat and ruin whatever progress they made! That includes muscle tone, gu ys!

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The Importance of

Post-Workout Nutrition ating after a workout is almost as important as the workout itself. Usually we are famished after a workout and don’t need to be told to eat, but sometimes we just don’t feel hungry; or get busy and don’t get around to it for a few hours. NOT GOOD LOVE! Your body needs to replenish its depleted stores of glycogen, electrolytes and fluids. It also needs to repair damaged muscle tissue and build new tissue for a toned, strong body. Some women think that not eating after a workout will help them lose more weight, but all we lose is our hard earned calorie burning muscle!

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The Importance of

Post-Workout Nutrition

When?

Y

ou’ll recover faster and build more metabolism-boosting muscle if you eat a snack within 15 minutes to an hour after your workout to ensure your body has what it needs to restore energy levels. Even better, eating the right snack immediately after exercise means that you’re not canceling out your workout — instead of storing the calories as fat, you’ll be replenishing lost energy stores and rebuilding muscle.

More Muscle = More Calories Burning = More Weight Lost = Skinny Jeans here we come!

What?

I

recommend a snack that’s under 200 calories and that has 10 to 20 grams of protein and around 25 grams of carbs if you’ve been working out for an hour or more. If your workout was just a quick session, go for something even smaller. If losing weight is our goal, it’s important to be sure we are still taking in less calories than we burn... so no burger and shakes! Either way, if you can’t stomach eating a snack, choose a high-quality protein recovery drink instead. 216


A Few Easy Options 3 Protein Shake 3 Apple

with

Almond Butter

3 BCAA Powder dumped into a Water Bottle + an Apple 3 1/2 a Turkey Sandwich (NO mayo or cheese)

3 A Quest Bar

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RESISTING TEMPTATION! If you have a moment and are cheatingâ&#x20AC;¦ STOP and force yourself to eat some healthy protein first! It will help you to eat less of the crap and feel full faster. Balance out those carbs!

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RANDOM TIDBITS

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S T R E S S

Frrreeeeee! Health & Wellness Superfeature

OK

When stress becomes overwhelming it doesnâ&#x20AC;&#x2122;t just suck, it thwarts weight loss plans, cuts into our recovery sleep, causes overeating or under eating, and depletes our motivation. Thatâ&#x20AC;&#x2122;s just the beginning. I am sharing with you some information on stress, its affects, and how we can calmly decrease it in our lives. 220


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The

Effects of Chronic T

he body’s nervous system doesn’t

know the difference between daily stressors and life-threatening events. If you’re stressed over an argument with a co-worker, a dumb driver, or a pile of bills, for example, your body can still react as if you’re facing a lifeor-death situation. When

you

repeatedly

experience

fight-or-flight stress in your daily life, it can lead to serious health problems.

Chronic

stress

disrupts

nearly every system in your body. It can shut down your immune system, upset your digestive and reproductive systems, raise blood pressure, increase the risk of heart attack and stroke, speed up the aging process and leave you vulnerable to many mental and physical health problems.

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S T R E S S

Stress

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Health Problems Caused or Exacerbated by STRESS include: 1 Depression and Anxiety 2 Weight Problems 3 Auto Immune Diseases 4 Skin Conditions, such as Eczema 5 Reproductive Issues 6 Pain of any kind 7 Heart Diseases 8 Digestive Problems 9 Sleep Problems 10 Cognitive and Memory Problem

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Causes of Stress Stressors are what we call the situations

However, A N Y T H I N G that puts high demands on us can be stressful. This includes positive events like planning a wedding, a big promotion or even buying a house. Stress isn’t always caused by external factors though! Stress can also be selfgenerated or internal… like when we worry about something that may or may not happen, or have negative thoughts about life.

and pressures that cause us stress. When we think of stressors, most of the time we think of it as something negative, such as a divorce or crazy schedule.

Ever notice how some people seem to get stressed over the slightest thing? Well, often those people are creating chaos internally and just need an outlet to find their Zen. It’s not always easy as we know, but this is key to living a life we love. I believe this is something that can stand in our way when trying to lose weight if we don’t find our own special way to deal. What is one persons’ Zen is anothers’ not so Zen, so it’s important to search within and find what gets you there...and know how to handle what isn’t getting you there.

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S T R E S S

Common External Causes of STRESS 1

Major Life Changes

2

Work or School

3

Relationship Difficulties

4

Financial Problems

5

Being Too Busy

6

Children and Family

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Common Internal Causes of STRESS 1

Chronic Worry

2

Pessimism

3

Rigid Thinking, Lack of Flexibility

4

Negative Self-Talk

5

Unrealistic Expectations/ Perfectionism

6

All-or-Nothing Attitude

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Signs & Symptoms of

CHRONIC

STRESS

or

Stress Overload

The following table lists some of the common warning signs and symptoms of chronic stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload. 226


S T R E S S

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Cognitive Symptoms

Physical Symptoms

O Memory Problems O Inability to Concentrate O Poor Judgment

O Aches and Pains

O Seeing Only the Negative

O Diarrhea or Constipation

O Anxious or Racing Thoughts

O Nausea, Dizziness

O Constant Worrying

O Chest Pain, Rapid Heart Rate O Loss of Sex Drive O Frequent Colds or Flu

Emotional Symptoms

Behavioral Symptoms

O Depression or General Unhappiness O Anxiety and Agitation

O Eating More or Less

O Moodiness, Irritability, or Anger

O Sleeping Too Much or Too Little

O Feeling Overwhelmed

O Withdrawing from Others

O Loneliness and Isolation

O Procrastinating or Neglecting Responsibilities

O Other Mental or Emotional Health Problems

O Using Alcohol, Cigarettes, or Drugs to Relax O Nervous Habits (e.g. Nail Biting, Pacing)

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Factors That Influence Your Stress Tolerance our resiliency to stress depends on many factors, but there are steps you can take to improve your tolerance and handle more setbacks and challenges without becoming overwhelmed by stress.

STR E S S

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~ EMOTIONAL AWARENESS ~ Many of us are so used to being overloaded with stress that we don’t even notice it anymore. Feeling stressed feels normal. It’s actually become expected and praised in many circles. But awareness of what you’re feeling, physically and emotionally, can have a huge effect on both your stress tolerance and how you can actually reduce stress. Being emotionally aware enough to recognize when you’re stressed and knowing how to calm and soothe yourself can increase your tolerance to it and help you bounce back from any negative energy. We can learn this at ANY age!

TOLE RA N C E How Much Stress is Too Much?

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S T R E S S

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~ THE QUALITY OF YOUR RELATIONSHIP AND SUPPORT NETWORK ~ People with a strong network of supportive friends and family are most often able to tolerate stress better than those without. If we spend time feeling lonely and isolated, we drastically decrease opportunities for social engagement and our vulnerability to stress is much higher than we think it can be. Don’t close yourself off to the people you love. Let them support you! ~ PHYSICAL ACTIVITY ~ Regular exercise can lift your mood! Exercise increases endorphins and can also serve as a distraction to those pesky worries. A good workout allows you to quietly reconnect with yourself and break out of the cycle of negative thoughts that feed stress and anxiety. Take advantage of this “me time”. Compile great music play lists that lift you up and energize, focus on how great you feel after a killer sweat sesh, and remind yourself how lucky you are to be able to get up and use those legs. ~ DIET ~ The food you eat can improve or worsen your mood and affect your ability to cope with life’s stressors. Eating a diet full of processed, sugary, nutrient scarce and refined carbohydrates can worsen symptoms of stress. It may seem like that donut will make it all better but 2 minutes after it’s in our tummy we feel worse! Eating a diet rich in fresh fruit and vegetables, high-quality protein, and healthy fats, especially omega-3 fatty acids, can help you better cope with life’s ups and downs. We also feel pretty darn good about ourselves when we make good choices. 230


S T R E S S

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Other Factors That Influence Your Stress Tolerance ~ YOUR SENSE OF CONTROL ~ Itâ&#x20AC;&#x2122;s easier to deal with stress if you have confidence that you actually can control and shape your life events and persevere through challenges. This is why hardship or persistent money worries can be major stressors for so many of us. If you feel like things are out of your control, youâ&#x20AC;&#x2122;re likely to have less tolerance for stress. Take control and feel your strength! ~ YOUR ATTITUDE AND OUTLOOK ~ Hopeful people are often able to withstand stress better than others. They tend to embrace challenges, have a stronger sense of humor, and accept change as an inevitable part of life. It actually takes the same amount of energy to be pessimistic and optimistic. Yet one makes us miserable and the other helps us to enjoy our life, despite the ups and downs. ~ YOUR KNOWLEDGE AND PREPARATION ~ The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less stressful than if you were expecting to bounce back immediately. Ask questions, be informed,get a better idea of what is laid ahead of you. Sometimes it might seem easier to stick our head in the sand, but usually that just compounds our problems.

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Improving Your Ability to Handle STRESS

W

hether youâ&#x20AC;&#x2122;re trying to build your tolerance to stress or cope with it, you have much more control over stress than you might think. Unfortunately, many of us try to deal with stress in ways that only compound the problem. We drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the TV for hours, use pills to relax, or lash out at other people. However, there are many healthier and more effective ways to cope with stress and its symptoms. We are not all the same, but we can all find ways to healthfully combat stress. Staying active has always been a huge way for me to deal with stress, while going through a divorce I ran a marathon! But learning to meditate and be present with myself and others has changed my life. Many people would rather distract themselves with ANYTHING before sitting quietly in solitude. Yes, it takes work learning how to be still, but itâ&#x20AC;&#x2122;s worth every minute you give it and you will see it taking shape in everything you do.

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S T R E S S

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How STRESS Can Affect Our Weight

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S T R E S S

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OK Guys.

Managing your stress levels is IMPORTANT. “Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight— or even add pounds,” says Pamela Peeke, MD, author of Body for Life for Women.

M

ost of us can easily start wolfing down food and become overeaters when we’re feeling a lot of pressure. Thanks to the bodies’ survival mode (fight or flight) when our body reaches a certain stress level it does what it feels it needs to help us out. Here’s what happens: Your body responds to all stress in exactly the same way. So every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flight. At the same time, you get a surge of cortisol, which tells your body to replenish that energy even though you haven’t used very many calories. This can make you hungry... very hungry. And your body keeps on pumping out that cortisol as long as the stress continues. It really is amazing how our body will do whatever it takes to protect itself. Except, often that means overeating. Somehow our body thinks we have used calories that we haven’t. Thus, we get the urge to replenish those calories with feel good foods, even if we didn’t use them up! If that isn’t enough, with our adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down. “Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories,” explains Shawn Talbott, PhD, author of The Cortisol Connection. “This occurs naturally as you age, but high cortisol levels accelerate the process.

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Cortisol and Comfort Foods Levels of the “stress hormone,” cortisol, rise during stress- filled times. This can turn eating unhealthy food into a bad habit. Increased levels of the hormone also help cause higher insulin levels, so when your blood sugar drops…you crave sugary, fatty foods. Instead of something good for you like a protein shake or an apple, you’re more likely to reach for pizza or cake. That’s why they’re called “comfort foods.” The body actually releases chemicals in response to food that might have a direct calming effect. Fats and sugars are usually the nasty little culprits, because lots of us have such a strong love affair with them. The bottom line?

“More Stress = More Cortisol = Higher Appetite for Junk Food = More Belly Fat”. If stress has become a fixture in your life and you think that it could be a factor in your excess weight, it’s important to figure out how you can make changes. Feeling stressed can easily turn into a snowball that just keeps getting bigger if we don’t get a handle on it. Gaining weight certainly doesn’t take away the stress!

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S T R E S S

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Top 10 Things to Reduce 1

EXERCISE

2

MEDITATE OR PRACTICE YOGA

3

DO SOMETHING THAT MAKES YOU HAPPY EVERYDAY. JUST. DO. IT.

4

SURROUND YOURSELF WITH POSITIVE & SUPPORTIVE PEOPLE

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S T R E S S

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STRESS

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Top 10 Things to Reduce STRESS

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S T R E S S

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5

LISTEN TO MUSIC —IT’S BEEN SHOWN TO PUT US IN HAPPIER MOODS

6

HAVE A SERIOUS TIME MANAGEMENT SESSION AND MAKE CHANGES TO YOUR SCHEDULE. DON’T SAY “I CAN’T” — BECAUSE YOU CAN. YOU ARE MUCH BETTER FOR THOSE AROUND YOU WHEN YOU TAKE CARE OF YOURSELF FIRST.

7

GET ENOUGH SLEEP! THIS MAY GO HAND IN HAND WITH NUMBER 6, BUT SLEEP IS VERY IMPORTANT. TOO MANY PEOPLE BRAG ABOUT NOT GETTING SLEEP BUT SLEEP IS SERIOUS. ESPECIALLY WHEN WE ARE TRYING TO LOSE WEIGHT.

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Top 10 Things to Reduce STRESS

DIETING

8

PRAY. GOD CAN GET YOU THOUGH ANYTHING

9

STOP STRICT DIETING. RESEARCH SHOWS THAT CONSTANT DIETING CAN MAKE CORTISOL LEVELS RISE AS MUCH AS 18%. EAT HEALTHY, BUT FOREGO THE CRAZY NO CARB, NO ANYTHING SUPER LOW CALORIE DIETS.

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S T R E S S

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10

SKIP CAFFEINE AND FAT BURNERS WHEN YOU FEEL ANXIOUS. IT ONLY MAKES SENSE THAT THESE THINGS FURTHER ENHANCE ANY ANXIETY WE MAY BE FEELING.

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E

very single one of us has the ability to positively change another person’s day... even life! I’ve met so many people that downplay what they have to offer and yet they still positively changed mine. It doesn’t always have to be some big life altering event. I’ve actually found that often the small things like a big, toothy smile when I needed a friendly face or seeing a friend kick an annoying habit spur something inside of me just the same. Inspiring someone doesn’t mean we are perfect or have all the answers. It’s not about how perfectly we do something. It’s about setting an intention and following through, as you are doing now. It’s about doing something positive from the heart. When I see someone doing something amazing, yes, that’s inspiring. But it’s also inspiring to walk down the street and see a cheerful, toothy grin from a stranger when we are having a bad day. It’s incredibly inspiring to see someone gain confidence as they start to lose weight. I think sometimes we forget how good we are supposed to feel. Often the first person we needed to inspire was just ourself! Somewhere in that beautiful process we start to inspire others. (Often unknowingly!) Do the next 6 weeks for YOU, but don’t forget your power to spur others into wanting to make their own positive changes. Remember that you can do anything you set your mind to, because you can & keep acknowledging your inner badass! Just by doing this, you will be putting out positive energy and inspiring others. Take pictures and document your progress, even if you don’t plan on ever showing others; you will inspire yourself! Lastly, I would love to hear from you. Tell me how it’s going and send me pictures! From one badassy queen to another. xx Torrie

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THANK YOU

Best body now 2018  

Get your best body now and keep getting better! My favorite recipes, workouts, supplements, tips for relieving stress and MORE!

Best body now 2018  

Get your best body now and keep getting better! My favorite recipes, workouts, supplements, tips for relieving stress and MORE!