Philosophies, Tips & Recipes for Success!

Chestnut Hill

1. Nutrition

2. Weights & Strength Training

3. Cardio

4. Accountability

What are the 4 Components of the GISFW Transformational Program?

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Tips for a Successful GISFW Transformation:Nutrition

Why is Nutrition the Primary Component? • We must feed our bodies the right combination of proteins, carbs and fats to

nourish our bodies for optimal health and sustainable weight loss through transformation.

• We need high quality nutrients to feed our muscles for our workouts so we can build lean muscle mass.

Why is Protein so Important? • Protein is the ONLY macronutrient that will build lean muscle mass How Much Protein Do I Need and When Should I Have It? • At least 100 grams a day • Specifically .8 grams per pound of body weight (160 lb person needs 128 grams) • Every meal & every snack When Should I Have My Protein Shakes? • Morning • Before Bed • EXTRA protein shake immediately after workout or within 10-20 minutes.

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Tips for a Successful GISFW Transformation:Weights & Strength Training

Why Do I Need to Build Muscle to Lose Weight? • Building lean muscle mass will help us to burn fat to lose fat to lose weight • Sustainable weight loss is ONLY through fat loss

How Do We Build Muscle While Exercising? • Muscle overload on the floor with weights and strength training • Heavier weights and more difficult floor exercises to push our muscles into

overload How much water do I need and why? • We need half our body weight of water in ounces, 160 lbs = 80 ounces a day • Water supports transformation by: increasing metabolism, keeps our food

moving in our digestive tracts, • Prevents constipation, reduces muscle fatigue, decreases workout recovery

time, and flushes out toxins and fat cells.

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Tips for a Successful GISFW Transformation:Cardio

How Does HIIT Cardio Help My Muscles? • HIIT improves muscle recovery after weights and

strength training • HIIT improves our body’s metabolic responses to food

meaning that our muscles better absorb the nutrients that we eat.

• HIIT cardio preserves lean muscle better than steady-state cardio

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Tips for a Successful GISFW Transformation:Accountability

Why Do I Have to Weigh-in and Journal My Food Intake? • Accountability is foundational to our successful body

transformation. • We stay on track and take responsibility for our actions

to support our weight loss and health goals by being accountable for them.

• We are also responsible to communicate with the trainers any questions that need answering or if specific exercises need to be modified

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With long weekends and the holiday season coming up, a lot of people will be traveling, so I wanted to give you a workout routine that you can easily do anywhere.

✓ Push ups (12-15 reps) ✓ Jumping Jacks (35 seconds) ✓ Lunges (12-15 Reps each leg) ✓ Plank (35 Sec) ✓ Dips (use a chair if nothing else) (12-15 Reps) ✓ Burpees (35 seconds) ✓ Arm Circles (1 minute) ✓ Squat Jumps (35 Seconds) ✓ Sit Ups/Crunches (12-15 Reps) ✓ Mountain Climbers (35 seconds)

Repeat for a total of 4 Rounds! Make sure to drink plenty of water and enjoy!

Tips for Working out While on Vacation

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Here is a little info for you to remember to get your beautfy sleep. Sleep is more involved with weight management than most people think.

Multiple studies involving women’s sleep cycles and weight have shown the following:

1. Those who have a regular sleep cycle with an unvarying routine have lower body fat percentage than those who sleep irregular sleep hours.

2. Less than 6.5 hours of sleep and more than 8.5 hours of sleep was linked to higher body fat.

3. High quality sleep was associated with lower body fat while poor sleep correlated with higher body fat.

4. Waking and going to sleep at the same time every day was most strongly linked with lower body fat.

5. A consistent wake up time every morning was the strongest factor associated with lower body fat as well as those women who slept between 8-8.5 hours.

Losing sleep leads to gaining weight for the following reasons:

1. Our hormone levels are altered when we lose sleep. Sleep affects two hormone levels. Leptin levels decrease when we lose sleep. This is the hormone that tells us when we are full and helps prevent us from overeating. Not getting enough sleep increases our levels of ghrelin, which is the hormone that tells us when we are hungry and controls food cravings.

2. Feeling more fatigued may affect how we respond to stress, which can trigger the release of the stress hormone cortisol. Cortisol is responsible for muscle loss and fat gain.

3. Feeling sleep-deprived may decrease our motivation to follow our exercise program and/or adhere to our nutritional program.

4. Sleep deprivation may change our basal metabolic rate, slowing down how many calories we burn by just doing basic regular life-sustaining activities.

Getting your Beauty Sleep

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Protein before bed will help you stay asleep through the night. If you wake up several times during the night it could be because your body is not getting enough protein.

GISFW protein shakes at bedtime will not only help you fall asleep but will help you to stay asleep right through the night and into the morning.

Foods rich in tryptophan, which is a sleep promoting include : dairy foods, nuts, seeds and eggs. Lean protein such as turkey also has tryptophan in it, which gets metabolized into serotonin and melatonin, which is the two main chemicals responsible for your dozing off.

Foods rich in Vitamin B6 will help promote sleep since this vitamin is needed to make melatonin. Melatonin is a sleep---promoting hormone that is triggered by darkness. Salmon, tuna and halibut are excellent sources of Vitamin B6.

Foods rich in Calcium have been known to help falling asleep easier. Research has linked difficulty falling asleep to calcium deficiency. Low fat dairy such as cheese, yogurt, and milk may help falling asleep easier.

Foods rich in Magnesium have been known to help falling asleep quicker and staying asleep longer .

Foods containing the most dietary fiber often have the most magnesium. Spinach, swiss chard, kale, seaweed, legumes, beans, lentils, nuts (such as almonds), seeds (such as pumpkin, sunflower, sesame and flax) and whole grains including brown rice, quinoa, and oatmeal contain high sources of magnesium.

Decaf herbal teas have been known to promote sleep. These teas include: chamomile, lavender, passionflower and green tea.

Sleep Promoting Foods

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Benefits of Infused Waters

Benefits of Infused Waters for Weight Loss • Increases metabolism to burn calories • Helps our bodies release fat cells • Flushes toxins and fat cells out of our bodies • Keeps already eaten food moving through our digestive track • Reduces muscle fatigue while working out • Decreases work out recovery time • Nutrient rich hydration to nourish our bodies to maintain steady energy

Combinations Of Ingredients & Benefits • Green tea, mint, & lime - for fat burning, digestion, headaches, congestion and

fresh breath • Strawberry & kiwi - for cardiovascular health, immune system protection, blood

sugar regulation, digestion. • Cucumber, lime, & lemon - for water weight management, bloating, appetite

control, hydration, digestion • Lemon, lime, & orange - for digestion vitamin C, immune defense, heartburn

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Infused Water Recipes & Benefits

Apple Cinnamon Water ❖ 2 thinly sliced apples (pick favorite) ❖ 2 cinnamon sticks ❖ Cover with ice ½ way and then with water ❖ Fridge for 2 hours before serving, lasts 24-36

hours in fridge ❖

Note: Boosts metabolism, helps glucose metabolism by improving the way fat cells respond to sugar, increases insulin sensitivity to keep blood sugar levels even and steady.

Mango Ginger Water ❖ 1 inch ginger root, peeled and sliced ❖ 1-cup fresh or frozen mango ❖ Cover with ice ½ way and then with water ❖ Put in fridge 2 hours before serving, lasts

24-36 hours in fridge

Note: Boosts metabolism, aids in digestion, decreases heartburn symptoms, may help reduce morning or motion sickness symptoms

Pineapple, Grapefruit and Apple Water ❖ 1 apple (green apple if you prefer tart water

OR Fuji if you want sweeter water) cut into medium size slices

❖ ½ grapefruit medium sized slices ❖ ½ fresh pineapple medium sized slices ❖ Cover with ice ½ way and then add water, ❖ Put in fridge for 2 hours before serving, lasts

24-36 hours in fridge

Note: Boosts metabolism and curbs appetite

Directions for recipes Cover bottom of pitcher with as much fruit as you would like, add ice and water, infuse for 2 hours or more in fridge. May Refill 2-3 times until flavor is lost.

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Benefits of Probiotics

Probiotics are “friendly bacteria” that help regulate good and bad bacteria in the gut.

Today, we know that a healthy gut promotes normal gastrointestinal function, provides protection from infection, regulates our metabolism, and composes 75% of our immune system.  It is thought that certain probiotics may inhibit the absorption of certain dietary fat that we eat, meaning that we may harvest fewer calories in our diet. Probiotics have also been known to help release the satiety (appetite-reducing) hormone. Increased levels of this hormone may help us burn more calories by using fat as our source of energy.  Probiotics have been known to decrease storage of fat and reduce systemic inflammation to protect against obesity that leads to chronic disease

When choosing a supplement chose a strain that has been tested and proven to have beneficial effects such as lactobacillus and bifidus. These probiotics are commonly found in fermented foods.

Make sure to read labels to ensure that these foods contain live cultures and strains as listed above.

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Probiotic Food Examples• Yogurt - Choose greek plain gogurt without added sugar to get a healthy dose of protein

in addition to the probiotic benefit

• Milk / Soy - Choose plain, unsweetened to minimize added sugars. Look for organic & non GMO

• Cultured Cottage Cheese - Not all brands have live cultures. Use for morning breakfast with fruit or use in place for raw vegetable dip.

• Miso - Made by fermenting cooked soybeans with rice, barley, salt and a starter culture, can be used for salad dressings, soups, marinades, dips and sandwich spreads. Look for organic & non GMO.

• Kefir - Similar to a “Drinkable yogurt” but with a wider variety of cultures. Choose plain, unflavored brands to minimize added sugars. Use in place of milk with cereal, add to smoothie, or drink plain as post-workout option.

• Kimchi - Fermented cabbage mixed with other ingredients popular in Asian markets and restaurants. Use to top over eggs/burgers/sandwiches or serve as a side dish alone.

• Sauerkraut - Fermented cabbage that has been pickled by it’s own created brine (salt water) Use as a side, topping for your protein source or salad.

• Kombucha Tea - made by fermenting yeasts and bacteria, results in a slightly carbonated probioticrich drink. Sold at natural foods/specialty/health food grocery stores.

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Benefits of Plain Greek YogurtOne cup of plain non-fat Greek yogurt contains the following: • 130 calories (Using Stop & Shop Brand as reference) • 23 grams of protein • 25% Calcium based on RDA Plain non-fat Greek yogurt contains PROTEIN and this is our friend for body transformation and weight loss. We need at least 100grams of protein a day. The benefits of protein include the following: • Protein is the only macronutrient that builds muscle. • Eating the balanced ratio of protein, carb and fat ensures that what we eat is not

stored as fat but used for energy. • Protein will help raise our metabolism • Protein will lead to higher muscle mass, which will burn fat.

Calcium is an essential mineral that our bodies do not produce so we must get it through our food sources. Studies have shown that calcium can support our weight loss goals by: • Reduces our cravings for carbohydrates • Supports healthy blood sugar levels • Suppresses our appetites by quieting down a specific impulse in our brains • Supports our skeletal and heart muscles for workouts • Boosts our body’s ability to burn fat, especially abdominal fat • Supports our healthy bodyweight once we reach our weight loss goals

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Plain Greek Yogurt: Uses For Transformation1. Mix Greek yogurt with taco seasoning, salsa, or onion soup mix for a veggie dip. 2. Use it in place of sour cream on top of chili or wraps. 3. Dish out a dollop of Greek yogurt to cut the spice in any foods that are too spicy. 4. Stir it up with cucumbers, garlic, and dill for an awesome homemade Tzatziki sauce. 5. Blend it with spices like curry powder or cinnamon, and add a dollop on top of soups for a creamy garnish. 6. Mix together Greek yogurt, fresh-squeezed lime juice, capers, and a pinch of salt and pepper for a quick sauce that goes great on salmon and chicken. 7. Add it to mashed cauliflower for unbelievable creaminess. 8. Flavor up your fish by combining plain Greek yogurt with lemon juice, a touch of olive oil, and minced garlic. 9. Add it to soups for a creamy consistency without all of the fat of heavy cream. Use it one-for-one in recipes. 10. Spice it up with cumin and cayenne, and then use it to top your fish or meats 11. Use it in place of mayo in chicken, egg, or tuna. One cup mayonnaise = one cup Greek yogurt. 12. Mix it with ranch-seasoning powder and a bit of milk for a low-cal take on ranch dressing. 13. Spread it on your sandwiches in place of mayo for less fat and more flavor. 14. Mix it with steamed veggies, herbs, and some lemon juice for a side dish that actually fills you up. 15. Mix Greek yogurt with finely chopped cucumbers and fresh dill for a baked sweet potato topping. 16. Whip it with eggs for a fluffier, more satisfying scramble. 17. Mix it with your favorite spices, and then marinate chicken in it for a juicier main dish. 18. Make deviled eggs a little less caloric by swapping out the mayo for Greek yogurt 19. Mix Greek yogurt with hummus for a protein-fiber power combo that goes great with any veggies to dip 20. Stir a dollop into your favorite guacamole recipe 21. Combine with minced herbs and olive oil for a bright yet rich salad dressing. 22. Combine it with peanut or almond butter for a protein-rich fruit dip. 23. Combine it with sugar-free Jell-O mix for a sweet, protein-rich treat. 24. Dip strawberries in Greek yogurt, and then freeze them for tasty treats. 25. Spread it onto a wax paper-lined baking sheet, top with cranberries & pumpkin seeds and freeze until firm. Break apart, and enjoy a healthy Greek yogurt bark. 26. Stir it into your oatmeal to add a kick of protein. 27. Spoon it into one half of a cantaloupe, and top with berries and nuts for a hearty fruit-based breakfast. 28. Make an even more energizing chia seed pudding by soaking chia seeds overnight in a mixture of almond milk, Greek yogurt, few drops of stevia tincture, and vanilla. 29. Mix Greek yogurt with a few drops of stevia tincture and raw cocoa powder, and add fresh or frozen raspberries on top for a high-protein chocolate mousse. 30. Pop it in the freezer overnight (with frozen fruit or no sugar jello for added flavor) for a fro-yo 31. Fold toasted coconut shreds into Greek yogurt for a yummy fruit dip 32. Add it to your milk for soaking overnight oats or muesli. You'll get extra protein and creaminess. 33. Mix Greek yogurt with 100 percent fruit juice or frozen fruit, spoon it into ice cube trays, insert popsicle sticks, and pop them in the freezer for frozen sweet treats. 34. Mix Greek yogurt, a ripe banana, and sugar free cocoa powder for a nutrient-packed chocolate pudding 35. Add Greek yogurt to smoothies and shakes for an extra boost of protein.

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Plain Greek Yogurt with a Twist2 Brands – 2 Completely Different Tastes:

Fage: Thicker, mousse taste Chobani: Slightly lighter, more bitter taste   5 Different ways to enjoy:   Conventional: Mix 6 oz. of plain yogurt with 1 tablespoon of Polaner’s all natural fruit spread and 1 handful of almonds   Dessert: Mix 6 oz. of plain yogurt with 1 tablespoon of sugar free Jello pudding powder (any flavor)   Veggie Dip: Mix 6 oz. of plain yogurt with 1 tablespoon of Hidden Valley ranch dressing powder   Spread: Start with 2 plain rice cakes, spread ½ tablespoon of natural peanut butter on each one, spread 2 oz. of plain greek yogurt evenly on each, spread ½ tablespoon of Polaner’s on top   Smoothie: Blend together 6 oz. of plain yogurt, ¼ cup blueberries, ¼ cup strawberries and 2-4 oz of water and ice

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Benefits of Coconut OilCoconut Oil is one of the labeled “superfoods.”  It has a unique combination of fatty acids that has been researched to have multiple positive effects on health.  Coconut oil is a saturated fat but one of the richest natural sources of Medium Chain Fatty acids or Medium Chain Triglycerides known as MCTs.   These MCTs can not make us fat since they yield fewer calories than other fats, are easy to digest and are burned as energy since there is no where for them to go in our bodies to be stored as fat.

Coconut Oil Supports Our Weight Loss Goals as it:

✓ Increases energy ✓ Provides peak performance energy to support longer exercise endurance ✓ Increases metabolism ✓ Increases thermogenesis (raising body temperature which increases or resting metabolic rate to

burn fat at rest) ✓ Preserves muscle mass ✓ Appetite reduction ✓ Reduces sugar cravings Other health benefits include: immunity booster, natural antibacterial, antiviral and antifungal. How to use coconut oil: Aside from cooking, coconut oil can be added into smoothies, coffee, tea, yogurt and homemade broth. If it is added to anything warm it will melt easily. If it is to anything cold it will need to be melted gently to prevent it from clumping. Recipes here http://freecoconutrecipes.com/ More Info here www.coconutoil.com High Quality coconut oil and other coconut products purchased here www.tropicaltraditions.com

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Coconut ProductsCoconut Oil is extracted from the coconut meat. Coconut Oil is to Coconuts as Olive Oil is to Olives. Great for smoothies, salad dressings, added into warm soups, coffee or tea.

Coconut Water is obtained from immature green coconuts. It is great for rehydrating and is a perfect sports drink substitute or can be used as a smoothie base.

Coconut Milk is obtained from the mature coconut. It is made from soaking the coconut meat in a measured quantity of water and then squeezing out the milk. Coconut milk can be used as a soup base or in smoothies.

Coconut Cream is blending and straining the coconut meat with the oil kept in it. Coconut cream is best used as a spread, added to our smoothies or on top of berries and other fruits.

Coconut Shreds is the coconut meat dried and shredded. This can be added to almost anything such as fruit, yogurt, smoothies, and oatmeal.

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Coconut Oil RecipesIt is recommended to add 1 tablespoon per serving to these foods.

Coconut Oil Vinegar Salad Dressing – Yields 2-3 Servings

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Coconut-Cajun Shrimp - Yields 3 Servings

Add Coconut Cajun Shrimp To Mixed Green Salad OR to Quinoa or Brown Rice

Ingredients: ¼ cup virgin coconut oil 1 Tablespoon vinegar ½ teaspoon raw honey ¼ teaspoon of sea salt

Directions: Place coconut oil into small metal bowl and add vinegar, whisk briskly as the mixture will be thick. Add honey and salt and continue to whisk until it is well combined. Place the mixture into a small saucepan and gently warm on the lowest setting. The dressing will quickly liquefy and become warm, toss it with chilled greens and the dressing will become room temperature

Ingredients: 12 large or jumbo shrimp 3 teaspoons of Cajun seasoning 1 teaspoon cayenne pepper ½ teaspoon sea salt Virgin coconut oil

Directions: Mix Cajun seasoning, cayenne pepper and sea salt in small bowl. Toss shrimp in seasoning Heat ¼ inch coconut oil in frying pan, fry shrimp on medium heat until the edges of the shrimp turn white about 2 minutes, flip over cook the other side about 1 minute. Do Not Over cook.

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Ch Ch Ch Chia!!Chia is an ancient super food easy to incorporate into our diets because they do not need to be ground like flax seed. The bland taste of this seed allows us the flexibility to mix them with just about anything.  They can be eaten raw, soaked in juice or various types of milks, cooked or made into breakfast muesli.  They can be sprinkled on top of cereal, yogurt, vegetables or rice dishes. Benefits include: ✓ High fiber working as an intestinal broom for our colons ✓ Two times the protein of any other seed or grain ✓ Rich vegetarian source of Omega 3 fatty acids ✓ Supports cardiovascular health by lowering total cholesterol ✓ Rich vegetarian source of calcium, gram for gram more calcium than dairy ✓ High in magnesium, manganese and phosphorus ✓ Keeps blood sugar levels balanced which fights insulin resistance, which can be

tied to abdominal fat. ✓ Contains tryptophan, which helps us to sleep better and improves our mood.

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Ch Ch Ch Chia!!

CHIA SEED DRINK Place 1 oz or 2 Tablespoons of Chia seeds, plus 1 cup water, hemp milk, coconut milk, almond milk, or rice milk overnight in the fridge. In the morning the seeds will have made a “Chia Gel” that you can drink first thing in the morning to get the Chia benefits

CHIA SEED BREAKFAST MUESLI Soak 1 oz or 2 Tablespoons of Chia seeds with organic oats in 1 cup of water, hemp milk, coconut milk, almond milk or rice milk over night in the fridge to make the muesli base. Add fresh chopped peaches, pears, apples, berries, nuts and or seeds in the morning to complete the high nutrient 1st meal of the day.

SUPER GREEN CHIA PUDDING

INGREDIENTS: • 1 medium banana • 1 cup plain organic Greek Yogurt • ½ cup unsweetened almond milk • 2 handfuls of baby spinach • 1 medjool dates or 1 tablespoon of agave nectar • 5 tablespoons chia seeds • fresh or fozen berries

DIRECTIONS: Place the banana, yogurt, almond milk, baby spinach, medjool date (or agave nectar), into a blender. Blend on high until smooth. Pour the mixture into a glass bowl and stir in the chia seeds. Cover the bowl and place into the refrigerator. Let the mixture sit for at least 3 hours. Top with fresh or frozen berries when ready to eat

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Breakfast Recipes

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Oatmeal Ideas (taken from “The Eat Clean Diet” by Tosca Reno)

Add ½ cup of uncooked oatmeal to 1 cup of boiling water (you can use the microwave for this)

Top with any or all of the following: 2 tablespoons ground flaxseed 2 tablespoons wheat germ 2 tablespoons bee pollen

Add any one of the following: ½ cup mixed berries (fresh or frozen) ½ cup sliced banana ¼ cup dried cranberries or raisins ½ cup unsweetened apple sauce 2 tablespoons slivered almonds

Enhance the flavor with any or all of the following: Pinch or ground cinnamon Pinch ground nutmeg Pinch ground allspice ½ teaspoon vanilla extract

Vary the moisture and texture by mixing the following: ½ cup plain Greek yogurt ½ cup plain kefir 2 tablespoons apple butter

Remember to add protein to complete this meal

add 1 scoop of protein powder in water add ½ scoop of protein powder into oats Have 3 egg whites prepared anyway you like

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Omelets to GoScience confirms that breakfast is the most important meal of the day. It is essential that you eat breakfast no matter what time you wake up.

Need: • Muffin Tin (use bigger one so you can make 6 omelets) • Cooking Spray

Ingredients: 1 whole egg 2 egg whites Any veggies that appeal to you (ie: onions, peppers, chopped spinach, mushrooms, garlic) Seasonings (Mrs. Dash or your favorite spices to add more flavor) Small amount of favorite shredded cheese (pinch to each muffin)

Directions: ❖ Preheat oven to 375 ❖ Spray muffin tin ❖ Mix up the eggs and seasonings ❖ Place half of egg mixture in each tin ❖ Divide veggies up and place over egg mixture ❖ Pinch of shredded cheese on top of egg mixture ❖ Place rest of egg mixture on top of veggies ❖ Cook in oven for 15- 20 minutes ❖ Watch for the edges to turn brown.

After they cool, place in plastic baggies in fridge for breakfast for next 6 days.

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Egg Muffins

Ingredients Pick vegetables suggestions 1 onion (your choice) diced into small pieces 1 tomato chopped 1 green, red or orange pepper chopped 1 handful of spinach chopped finely Mushrooms chopped finely 8 large eggs 2 tablespoons of milk Pinch of salt & pepper to taste Shredded low fat cheddar, mozzarella or Swiss cheese

Directions: ❖ Preheat oven to 400 degrees, grease muffin tin with light coating of olive oil. ❖ Beat eggs, milk and black pepper. ❖ First add vegetables to muffin tin with pinch of cheese and pour beaten egg mixture on

top. ❖ Place muffin tin on center rack for 20 minutes or until muffins start to turn light

brown, puffy and the eggs are set. ❖ Let cool for 5minutes before removing from muffin tin. ❖ Loosen with knife. ❖ Eat immediately or store in plastic bag in fridge or Freezer (can be reheated In

microwave)25

Turkey Sausage Frittata with Egg Whites

Ingredients 1 lb. turkey sausage 2 bags frozen chopped broccoli 15 egg whites ¼ cup of low fat shredded cheese of choice Dash of sea salt and pepper to taste, OR use Mrs. Dash

Instructions: ❖ Preheat oven to 375 degrees and brown sausage in pan while thawing broccoli in

microwave. ❖ Mix sausage, broccoli, cheese and spices together and place in a 9x11 baking dish. ❖ Pour egg white mixture over to almost cover. ❖ Bake at 375 degrees for 35-40 minutes. ❖ (Can be tweaked with different vegetables and spices)

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Butter Pecan Coconut Oatmeal

Ingredients: 2 cups regular rolled oats 1 cup steel cut oats 2 tsp baking powder ½ teaspoon sea salt ½ teaspoon pumpkin pie spice 2 cups vanilla almond milk OR regular milk 1 egg, beaten ½ cup applesauce 1/3 cup plain yogurt 2 ripe bananas, mashed ½ cup chopped pecans 1 cup unsweetened shredded coconut

Directions: ❖ Preheat oven to 400 degrees, stir together rolled oats, baking powder, salt and

pumpkin pie spice in a large bowl and set aside. ❖ In a medium bowl, combine almond milk, egg, applesauce, and yogurt. ❖ Add mixture to oat mixture and stir until combined. ❖ Stir in banana, pecans and coconut. ❖ Pour into a 2 quart casserole dish and bake uncovered for 20 minutes, until lightly

brown. ❖ Spoon into bowls or add more milk, yogurt and/or fresh fruit.

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Pumpkin Pancakes

Ingredients: 1/4 cup of canned pumpkin (NOT PUMPKIN MIX) 1 packet of Truvia or Splenda 1 teaspoon of vanilla 2 large egg whites Cinnamon   Directions: ❖ Mix all ingredients together in a bowl until smooth.    ❖ Add the mixture to a frying pan that's been sprayed with cooking spray.  ❖ Cook for about 4 mins on medium heat or until they are a little lighter through the

middle.  ❖ Flip and cook for about the same amount of time on the other side.  ❖ Just keep an eye on them so they don't burn.   Add Morning Star Breakfast Sausage with these to add some extra protein.    Calories: 75 Carbs: 9 grams Fat: 0 grams Protein: 9 grams  

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Snack / Treat Recipes

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Kale ChipsKale has multiple benefits to support our transformation. This low calorie nutrient dense leafy green does some heavy lifting for our weight loss process.  Kale is packed with multiple vitamins and minerals to feed all of our cells beneficial wholesome nutrition to support our bodies during our workouts. Eating kale will help decrease cravings and hunger between meals and snacks. It is high in fiber and supports a healthy digestive tract.

Ingredients: Chopped Kale Cooking spray Favorite seasonings (Ms. Dash, garlic, sea salt, pepper, red pepper flakes)

Directions: ❖ Preheat oven to 425 ❖ Spray cookie sheet with cooking spray ❖ Spread chopped kale ❖ Bake for 3 min then shuffle kale on cookie sheet ❖ Repeat this 2 more times until cooked ❖ Finish with favorite seasonings

Calories: 33 Carbohydrates: 7 grams Fat: 0 grams Protein: 2 grams

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Peanut Butter Protein BarsThese are nutrient dense and have the perfect balance of protein, carb and fat for one of our snacks

Ingredients: 2 cups oatmeal (old fashion) 2 Tablespoons of ground flax 4 Tablespoons of Teddies natural crunchy peanut butter 3 large egg whites 1 medium sized banana 4 scoops vanilla protein powder 1 large handful of almond slivers

Directions: ❖ Preheat Oven to 350 degrees. ❖ Mix 1 Cup of oatmeal and all of the other ingredients together and then add second cup of

oatmeal. ❖ Continue to mix, stir, and mush up all the ingredients. (Do not use a blender, it will jam.) ❖ Spray pan with non-stick spray and add the mixture. ❖ Bake 15-18 minutes.

Remember when looking at the “per serving” STATS that ingredients of that food item is the most important aspect of a label. This is a nutrient packed snack that supports transformation

Servings – 8 Calories: 242 Carbohydrates: 22 grams Fat: 9.5 grams Protein: 20 grams

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Buffalo Chicken DipIngredients:

1 Can of Chicken Plain Greek yogurt Valley Ranch Dip 1 tsp Laughing Cow Cheese any flavor (I use Swiss creamy cheese) Hot sauce  

Directions: ❖ Use non-stick stray for the sauce pan.

❖ Add chicken and laughing cow cheese.

❖ Mix until the cheese melts

❖ Mix valley ranch dressing into the plain greek yogurt.

❖ Then add the dip into the melted cheese and chicken.

❖ Mix together until everything is blended.

❖ Add hot sauce as much as you like.

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Let’s Go Bananas

Bananas are not the bad guy and do not contribute to weight gain unless we eat a lot of them without making any other dietary changes. Research has suggested that bananas can actually be a perfect for our weight loss nutritional plan. This fruit it naturally sweet and also satisfies our sweet tooth! I would like to suggest utilizing a banana snack with some almond butter, or a banana in a smoothie or delicious home made banana ice cream (recipes below)  It is a sweet treat that will not compromise our transformational process. It is best to have our banana snack earlier in the day and/or pre-workout.

Benefits of Bananas for Body Transformation ✓ Great workout fuel ✓ Replenishes energy stores post work out ✓ Contains calcium and potassium, which helps work out recovery time ✓ Contains many anti-oxidants that helps with work out recovery time ✓ Contains fiber (pectin)  which helps slow digestion and keeps us fuller longer ✓ Low glycemic index, which prevents blood sugar swings and food cravings, keeps

our energy steady ✓ Helps improve bowel function and digestive health. ✓ Contains tryptophan, which helps to produce sleep hormone melatonin. Sleep is

essential part of our transformational process.

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Bananas for Ice Cream!

Plain Banana Ice Cream 2 medium bananas, sliced into coins and frozen until solid Take out of freezer and blend in food processor until they are the consistency of soft serve ice cream. Transfer into a freezer container until frozen again.

Dark Chocolate Banana Ice Cream 2 medium bananas, sliced into coins and frozen until olid 2 tablespoons of sugar free chocolate pudding powder 2 tablespoons of low fat milk / almond milk ½ tsp vanilla extract Take bananas out of freezer and blend in food processor until they are creamy. Blend in other ingredients and transfer to a freezer container until solid

Strawberry Banana Ice Cream 2 medium bananas, sliced into coins and frozen until solid 4 frozen strawberries chopped 2 tablespoons of sugar free banana cream pudding powder 2 tablespoons of low fat milk / almond milk Take bananas out of freezer and blend in food processor until they are creamy. Blend in other ingredients and transfer to a freezer container until solid

Peanut or Almond Butter & Banana Ice Cream 2 medium peeled bananas, sliced into coins and frozen until solid 2 tablespoons of peanut butter or almond butter Take bananas out of freezer and blend in food processor until they are creamy. Blend in the nut butter and transfer into freezer container until frozen again.

Cinnamon Banana Ice Cream 2 medium peeled bananas, sliced into coins and frozen until solid 2 tablespoons of sugar free vanilla pudding powder 2 tablespoons of low fat milk / almond milk ½ tsp of cinnamon Take bananas out of freezer and blend in food processor until they are creamy. Blend in other ingredients and transfer to a freezer container until solid

See Below for a Variety of Banana Ice Cream Recipes , each recipe makes 2 Servings

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Caramel ApplesIngredients:

½ cup raw cashews, soaked in water for at least 30 minutes and drained ½ cup coconut nectar 1 tsp vanilla extract ½ teaspoon sea salt ¼ cup pine nuts ¼ cup macadamia nuts 6 small crisp apples, such as Pippins, Pink Ladies, or Jonathons 6 popsicle sticks Optional Toppings: shredded coconut, dark mini chocolate chips, cinnamon, raw cacao powder, crushed hazelnuts, roasted peanuts

  Directions: ❖ To make the caramel – combine cashews, coconut nectar, vanilla, and salt in an industrial strength

blender (like Vita-mix) and blend on low power until smooth. Add pine nuts and macadamia nuts, and blend until smooth. Turn the mixture over with a spatula while blending if necessary. Transfer contents to a shallow bowl and rest in fridge to cool.

❖ Press one popsicle stick carefully into the top of each apple. When the caramel has cooled, roll each apple in it to partially coat, or spread it over the apple using a knife.

❖ Coat the caramel with any combination of toppings and carefully stand the apple up on a sheet of wax paper. Store the apples in the fridge until ready to eat to keep the caramel firm and set.

Servings – 6 Calories: 253 Carbohydrates: 22 grams Fat: 10 grams Protein: 3 grams

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Chocolate Peanut Butter Power TrufflesIngredients: 8 Scoops Dymatize Elite – Whey Protein Isolate – Gourmet Vanilla 2 Cups Organic Quick Oats 5 Tablespoons Chunky All Natural Peanut Butter 1 Cup – Unsweetened Vanilla Almond Milk

Cocoa Dusting 4 tablespoons unsweetened cocoa powder 1 Packet of Truvia / Stevia

Directions: Mix Protein with Oats in a large bowl. Add in peanut butter and almond milk In a small bowl mix Truvia and cocoa powder Using a tablespoon scoop out protein mix and roll by hand into a ball. Drop into cocoa powder until completely covered. Place on a cookie sheet covered with parchment paper and refrigerate.

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Layers of Heaven

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Lunch / Dinner Recipes

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Egg-cellent Egg Salad

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Lite Tuna Salad

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Portobello PizzaIngredients: Large Portobello Caps grape/cherry tomatoes Sun-dried tomatos Basil Low-fat/Veggie Slice Cheese

Directions:  Preheat your oven to 375. Start by gutting your mushroom caps. I use a spoon to make them little bowls. Put a rack on a cookie sheet that will keep them off the cookie sheet and place them caps up.

Tomatoes: ❖ Cut your grape/cherry tomatoes in half and slice up your sun-dried tomatoes. ❖ Place them on a separate cookie sheet sprayed with cooking spray. ❖ Roast both the caps and tomatoes for about 7-10 minutes depending on your oven. ❖ Try to keep an eye on them to make sure you don't burn them. ❖ Remove both cookie sheets and mix tomatoes together. ❖ Flip caps over and spoon tomato mixture into the caps. ❖ Slice up your basil and add as much as you'd like to the mini pizzas. ❖ Sprinkle your cheese over top and pop them into the oven just to melt the cheese. ❖ This usually takes about 8 minutes for the Veggie Slice Cheese.

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Beefless Broccoli

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Chicken and Brussel SproutsBrussel Sprouts are nutrient packed and low in calories. They are high in fiber, improving our digestive health and making us feel fuller longer. Brussel Sprouts assist in the detoxification process and helps reduce inflammation when we are transitioning from the standard American diet to clean eating. Brussel Sprouts can be boiled, steamed, grilled or baked. Just don’t over cook them or they will smell and lose some of their nutritional value. They can be served as a side dish with lemon, a sprinkle of parmesan cheese or any other of your favorite seasonings.

Ingredients: 1 boneless, skinless white chicken breast 1 cup chopped mushrooms 15-20 Brussel sprouts (cut in half) 2 tablespoons of coconut oil Ground red pepper Sea salt Any other seasoning of choice Brown rice

Directions: ❖ Boil Brussel sprouts ❖ Dice chicken breast into bite sized pieces. Spray pan with non-stick spray ❖ Add 2 tablespoons of coconut oil to pan and turn heat on low ❖ Once oil is melted add the chicken and turn heat up to medium ❖ Once chicken is half cooked, add mushrooms and Brussel sprout ❖ Add seasonings ❖ Heat up instant brown rice ❖ ½ cup serving of brown rice topped with chicken sprout mix

Servings – 5 Calories: 255 Carbohydrates: 23 grams Fat: 8 grams Protein: 23 grams

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Chicken Lettuce WrapsWe need half our body weight in ounces of water on a regular day and more when we are getting our workouts.  Lettuce has a lot of water and we can never have too many salads. Having a healthier version of a meal can be as simple as substituting our bun or bread for a lettuce leaf. The added benefits of vitamins and minerals from lettuce leaves and additional veggies makes this a healthier choice than bread choices for body transformation.  Get creative with lettuce wrap fillings, as this is a good alternative lunch from the typical sandwich. Opt to try various types of lettuce leaves or try a sweet heart cabbage leaf that has a crunch with more flavor than lettuce.

Ingredients:  

Directions: Wrap ❖ Mix chicken, quinoa, carrots, peppers, 1 tsp sesame oil, and a dash of seat salt and pepper ❖ Divide mixture among 2 large romaine leaves ❖ Wrap Dipping Sauce  ❖ In same bowl, whisk together almond butter, lime juice, sesame oil, soy sauce, ginger, honey, and garlic

powder. ❖ Serve wraps with almond butter dipping sauce.   Servings – 2 Calories: 214 Carbohydrates: 17 grams Fat: 9.5 grams Protein: 16 grams

WRAP 4 ounces grilled chicken (chopped) ½ Cup quinoa, cooked 1/3 Cup finely chopped carrots 1/3 Cup chopped red bell pepper 1 teaspoon Sesame oil Sea Salt Ground Black Pepper 2 large romaine leaves

DIPPING SAUCE 1 Tablespoon Almond Butter ¾ teaspoon Lime Juice ½ teaspoon Sesame Oil ½ teaspoon Reduced Sodium Soy Sauce ½ teaspoon Fresh Ginger ¼ teaspoon honey ⅛ tsp garlic powder

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Chicken n’ Shrimp Stir FryIngredients:

1 package (about 1 pound) of boneless, skinless chicken breast 1 bag of frozen peeled shrimp ½ cup chopped peppers ¼ cup chopped white onion ¾ cup chopped mushroom 1 tbsp coconut oil 1 tbsp extra virgin olive oil seasonings – ground black pepper, red pepper flakes, Mrs. Dash chipotle southwest, Trader Joe’s African smoked seasoning, sea salt   Directions: I use three separate burners for this dish. This takes 10-12 minutes.

After 5-8 minutes, strain shrimp and add to the veggies, then add chicken to the veggies – stir together. Add all seasonings listed to your liking. Continue to cook while stirring. Add 1 tbsp extra virgin olive oil on top. Stir. Done!   * I usually add ¼ avocado to each serving after cooking.

Servings – 6 Calories: 232 Carbohydrates: 4grams Fat: 8 grams Protein: 36 grams

Burner 1 - Shrimp Boil water Then add thawed shrimp Cook for 5-8 minutes

Burner 2 - Veggies On medium heat Add 1 Tbsp of coconut oil Add veggies

Burner 3 - Chicken Chop chicken into bite size pieces (I use scissors for this) Spray pan non-stick spray Add chicken

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Cheesy Rice / QuinoaIngredients:

½ Cup of brown rice / quinoa (microwaveable is okay) 1 wedge of laughing cow cheese (any flavor) ½ Cup of veggies Frozen or fresh (any variety microwaveable is okay) Add 3-4 ounces protein of your choice (lean white chicken, lean ground turkey, haddock, cod, etc.)  

Directions: ❖ Cook your protein.

❖ Microwave your brown rice and quinoa.

❖ Microwave your frozen veggies.

❖ Mix everything together

❖ Add cheese and mix until cheese melts. 

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Cobb SaladIngredients:

1 large head of iceberg lettuce – chopped 6 slices of natural turkey bacon 3 large hard-boiled eggs 4 ounces of skinless boneless grilled or baked chicken 2 medium tomatoes – chopped 3 ounces of fat free crumbled feta cheese 1 avocado – chopped 1 medium red onion – chopped

Dressing: 6-ounce container of plain greek yogurt mixed with 2 teaspoons Hidden Valley Ranch Powder

Directions ❖ Cook turkey bacon – chop and crumble ❖ Boil eggs – chop ❖ Chop lettuce, tomatoes, and avocado, red onion – add in mixing bowl ❖ Once eggs, bacon, and chicken all cooked and chopped ADD this into bowl ❖ Mix up and separate into 6 servings

Servings – 6 Calories: 200 Carbs: 9.5 grams Fat: 9.5 grams Protein :21 grams

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Baked Stuffed Pork Chops

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Open Face Stuffed PeppersThere are so many awesome recipes available for us to experiment with. One of my favorites is the endless variations we can create with stuffing peppers. This recipe is simple, basic and yet tasty for a quick meal

Ingredients:

1 pound of Lean Ground Turkey or Beef 3 large bell peppers 1 medium white onion (minced) 3 teaspoons garlic (minced) 1 handful parsley (chopped) 1 large egg 6 teaspoons BBQ sauce (or sauce of your choice) Mrs Dash, pinch sea salt, pepper to taste Brown Rice

Directions: ❖ Preheat oven to 375

❖ Spray cookie sheet with non-stick spray.

❖ Prepare peppers by slicing off top and cleaning out seeds. Cut the peppers in half and place on cookie sheet

❖ Mix ground turkey (or beef), onion, garlic, parsley, and egg. Fill pepper halves with mixed meat. Add a teaspoon of BBQ sauce (or sauce of choice) on top of each pepper

❖ Cook 25-30 minutes

❖ Prepare brown rice

❖ Serve each pepper half with ¼ cup brown rice

Servings - 6 Calories: 243 Carbohydrates: 29 grams Fat: 6 grams Protein: 17 grams 49

Spicy Shrimp TacosShrimp is a great source of protein and these spicy tacos pack a punch with flavor.  They are easy to make at home or to bring to a party.

 

Directions: ❖ Make Marinade by zesting and juicing the limes and chop up the onion and add to food processor or

blender with ½ of pineapple, 1/3-cup water, crushed red pepper, garlic, cumin, oregano, paprika, oil and ¾ cup cilantro. Process until smooth.

❖ Pat the shrimp dry and place in a bowl. Toss with half of the marinade. Cover and refrigerate for one hour. Save rest of marinade for dipping sauce.

❖ Take shrimp out of fridge and drain, thread on metal skewers, heat a gas or charcoal grill to high and grill the remaining pineapple spears until grill marks form, 5 min flipping once half way through. Transfer to plate and cover with foil. Grill the Shrimp 4min, flipping once halfway through. Transfer shrimp onto plate and remove skewers.

❖ Place tortillas on the grill to warm through, turning once, about 1 min. Arrange the shrimp and grilled pineapple on the warm tortillas. Drizzle with the saved marinade sauce and garnish with remaining ¼ cup cilantro.

  Servings - 4 Calories: 290 Carbohydrates : 30 grams Protein: 20 grams

Ingredients:

2 limes 1 medium onion 1 (16oz tub) pineapple spears 2 tsp crushed red pepper flakes 2 cloves garlic 2 tsp ground cumin

2 tsp dried oregano 2 tsp paprika 4 tsp sunflower oil 1-cup cilantro 1lb frozen tail-on shrimp, thawed 8 corn tortillas

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Tasty Taco Salad

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Cucumber Tuna RollsIngredients: 1 can (5 oz) of solid white albacore tuna in water 1 medium stalk of celery – chopped ½ cup of carrots – grated ¼ cup of onions – chopped 1 teaspoon of honey Dijon mustard ½ lemon – squeezed ½ tablespoon of parsley – chopped dash of ground pepper large cucumber – peeled into long strips (set aside)   Directions: ❖ Mix all ingredients except Cucumber into a large bowl to make a salad. ❖ Take the cucumber and peel it into long strips. ❖ Roll the cucumber up and fill with tuna salad (kind of like sushi).  

** I suggest using this as a simple snack to hold you over between more substantial meals.

Servings – 2 Calories: 148 Carbohydrates: 6 grams Fat: 1.5grams Protein: 21 grams

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Tuna Stuffed PeppersTuna is a low calorie, high quality protein fish that is full of nutrients that boosts our health, immunity and supports our transformation by helping us build lean muscle mass. This high quality protein source helps our muscles recover faster from our workouts and improves our metabolic response to burn calories. Tuna is rich in omega 3 fatty acids, which stimulates our sensitivity to leptin (the hunger hormone). This is good news because with increased leptin sensitivity we will have better appetite control and decreased cravings.

Ingredients: 1 can of Tuna (albacore in water) 2 tablespoons of Roasted Red Pepper Hummus 1 Bag of Baby Sweet Peppers (mixed colors)

Instructions: Drain the tuna Add the hummus Cut the tops off of the peppers Stuff the baby peppers with the tuna / hummus mix

Calories: 230 Carbohydrates: 12 grams Fat: 8 grams Protein: 28 grams

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Turkey MeatballsIngredients:

½ pound lean ground turkey 1 large egg 1 Tablespoon veggie parmesan cheese ½ teaspoon sea salt 1 small grated carrot 1 small grated zucchini season with: pepper, onion, and garlic powder  

Directions: ❖ Grate carrot and zucchini, set aside.

❖ Add turkey, egg, cheese, seasonings, and veggies into large mixing bowl. Use your hands to mix it up well.

❖ Spray frying pan with non stick spray and put on medium heat.

❖ Scoop the meatball mixture with an ice cream scooper or large spoon and place in pan.

❖ Flip to brown both sides.

Tip: spray the pan again before flipping meatballs if necessary – and spray the scooper to keep the meat from sticking to it.   Servings - 3 Calories: 159 Carbohydrates: 3 grams Fat: 7 grams Protein: 19 grams

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Organic Black Bean Turkey BurgerIngredients: 1 1/2 cups of cooked black beans* 8 ounces of ground turkey breast 1/3 of no-salt-added tomato sauce 10-ounce package frozen, chopped spinach, defrosted and excess water squeezed out 1/3 cup dry bread crumbs 1/3 flnely chopped onion 2 tablespoons chopped fresh cilantro 1 teaspoon cumin 1 teaspoon chili powder

- lf desired: add 1 teaspoon of organic dijon mustard to the burger *Use 1/2 cup dried beans; see cooking instructions.

1 Cup of organic frozen vegetables, "Coastal Blend"

Directions: Preheat the oven to 350 degrees. Mash beans with a fork or potato masher. Stir in other ingredients. Form into 4 patties. Bake for 30 minutes or until cooked through, turning once. Add veggies.

Servings - 4 Calories: 300 Carbohydrates: 9 grams Fat: 6.7 grams Protein: 22.2 grams

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CROCK POT / SLOW COOKER

RECIPES

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Crock Pot / Slow CookerLet's get the most out our crockpot this year. It is very convenient and there are multiple benefits.

1. Slow cooking at lower temperatures preserves nutrients that can be lost when food is cooked rapidly at high heat. Nutrients are preserved in the juices within the crock-pot.

2. Adding more vegetables than called for in a recipe allows us to have more control over our nutrients as we create a meal that is more filling due to the bulk and fiber content of the vegetables.

3. We have the option of using less meat because slow cooking extracts a meaty flavor that permeates the whole dish, which allows us to bulk up on the veggies.

4. Tough cuts of meat can be used because they have less fat, will require less tenderizers and will become more tender the longer that they cook.

5. If using frozen veggies add the last hour or they will turn to mush.

6. Add more flavors to the dish by sautéing onions, shallots and garlic in olive oil first before putting into the crock-pot.

7. Use plenty of seasonings and add fresh cut herbs.  At the very end prior to serving, add a squeeze of lemon or lime to brighten up the dish and give it fresh flavor quickly.

8. For smoky flavor cut a ½ piece of bacon into small pieces which will add tons of flavor without all the fat.

9. By slow cooking, we are able to reduce our consumption of processed foods, which decreases our intake of sodium, fat and calories. 57

Buffalo Chicken & Quinoa MeatballsIngredients: 2 lbs 95% lean ground chicken 3/4 cup cooked quinoa 1 carrot, minced 1 celery rib, minced 1 large egg, lightly beaten 1 tsp garlic powder 1 tsp onion powder 1/2 tsp salt 1/2 tsp pepper 1.5 cup buffalo sauce (like Frank’s)

Directions ❖ Preheat the oven to 400 degrees. ❖ Mix together all the ingredients except the buffalo sauce until just combined. Be careful not to

overmix. ❖ Roll into meatballs, about 1 inch in diameter. You should end up with around 36 meatballs. Place

onto a baking sheet sprayed with cooking spray. ❖ Bake for 5-7 minutes until just browned on the outside. ❖ Pour 1/2 cup buffalo sauce into the slow cooker. Add the meatballs. Pour into remaining buffalo

sauce over the meatballs. Stir lightly to coat all the meatballs. ❖ Cover and cook on low for 4 hours.

Servings - 6 Calories: 250 Carbohydrates: 7 grams Fat: 9 grams Protein: 33 grams

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Slow Cooker Coconut Basil ChickenIngredients: 2 lbs boneless skinless chicken breast 14 oz lite canned coconut milk 2 cup basil 1 tbsp ginger, chopped (or more to taste) 1 jalapenos, chopped (or more to taste) 3 garlic cloves 2 limes 1 tsp turmeric 1 tsp cumin 1 tsp curry powder 1 tsp salt 1/2 tsp pepper 1/2 tsp cinnamon

Directions: ❖ Add the coconut milk, basil, ginger, jalapeno, garlic, lime juice, turmeric, cumin, curry powder,

salt, pepper, and cinnamon to a blender. Blend until combined. ❖ Add the chicken to the slow cooker. Pour the sauce over top. ❖ Cook for 4 hours or until chicken is cooked through and tender.

Servings - 6 Calories: 226 Carbohydrates: 4 grams Fat: 6 grams Protein: 33 grams

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Slow Cooker Tomato Balsamic ChickenIngredients: 2 lbs boneless and skinless chicken breast 28 oz canned diced tomatoes, half of liquid drained 1 sweet onion, sliced thin 4 garlic cloves, minced 3 tbsp balsamic vinegar (plus more for serving) 1 tbsp Italian seasoning 6 cup fresh spinach 1 Salt and pepper

Directions: ❖ Add the chicken to the slow cooker. Season with salt and pepper. ❖ Stir in the remaining ingredients except the spinach. ❖ Cook on low for 4 hours adding the spinach during the last 30 minutes of cooking.

Servings - 6 Calories: 227 Carbohydrates: 12 grams Fat: 2 grams Protein: 35 grams

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Crock Pot Mushroom ChiliIngredients 1 onion, diced 2 garlic cloves, minced 1 green bell pepper, chopped 1 cup fresh or frozen corn kernels 1 zucchini, diced 8 ounces mushrooms, sliced 3 cups diced tomatoes, fresh or packaged in BPA free cartons 3 cups cooked kidney or pinto beans or 2 15-ounce cans low-sodium or no-salt-added kidney beans ½ cup water 2 Tbsp chili powder 2 teaspoons cumin ½ tsp oregano Dash of cayenne pepper or to taste 16 oz. package of Organic Turkey - Nature's Rancher organic turkey 12 oz. Organic Chicken and Turkey Sausage - Applegate Organics "'Andouille" spicy sausage

Directions: Combine all ingredients in a crock pot. Cover and cook on low for 7 hours. Add 16oz. of cooked organic ground turkey and 12oz. of organic chicken turkey sausage to complete the chili, Put completed chili into 6 different Tupperware containers so you are set for the week. (Freeze half of them and take out as needed.)

Calories: 286 Carbohydrates: 55 grams Fat: 2.5 grams Protein: 21grams

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Erin’s Recipes

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Pumpkin Chocolate Chip MuffinsIngredients ⅓ cup pumpkin puree ⅓ cup maple syrup ¼ cup coconut oil, melted 3 eggs, whisked 1 teaspoon vanilla extract ¼ cup coconut flour ½ teaspoon cinnamon ¼ teaspoon nutmeg ⅛ teaspoon ground cloves ⅛ teaspoon powdered ginger ½ teaspoon baking soda ½ teaspoon baking powder pinch of salt ½ cup Enjoy Life Mini Chocolate Chips (Erin doesn’t use these as the muffins are sweet enough without ☺ )

Directions ❖ Preheat oven to 350 degrees. ❖ Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract. ❖ In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking

soda, baking powder, and salt. ❖ Pour dry ingredients into wet ingredients and mix well. ❖ Fold in chocolate chips. ❖ Use an ice cream scoop to scoop batter into a cupcake pan with foil liners ❖ Bake for 35-40 minutes

Servings: 5

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Erin’s Delicious Homemade Protein Bars – Chocolate or Chocolate Vanilla

Super Yummy, packed with protein and a sweet treat. Just DON’T GO CRAZY! I cut them small and freeze them allowing myself up to 3 to 4 “bites/pieces” a day. Enjoy

Ingredients

2 cups Almond butter or Sun Butter (sunflower seed butter) - Erin uses Sunbutter ☺ 1 1/4 cup agave 2 1/4 cups Arbonne protein powder (chocolate or mix choc & vanilla) - Erin mixes both proteins 3 cups dry oatmeal.

Directions ❖ Mix the protein powder & oatmeal together in one bowl. ❖ Mix the almond butter & agave in the other. ❖ Pour the almond butter/agave mix into the protein powder/oatmeal and mix it all together. ❖ Pour it into a lightly oiled (olive oil) dish - size will determine how thick they are - and chill for an

hour.

Recipe calls for 9x13 pan and can cut into 28 bars. You can make a 1/2 batch easily and can freeze these, too.  

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Balsamic Grilled Chicken with Zucchini “Pasta”Ingredients:

Directions: Chicken ❖ Combine balsamic vinegar, mustard, salt, pepper and oil in a Ziploc gallon bag. ❖ Add chicken, press out all the air and marinate for at least 30 minutes or overnight (or freeze). ❖ Grill on Medium High 3-5 minutes on each side depending on thickness or bake 375 degrees for 15 to

20 minutes (depending on thickness). Internal temp: 165F Zucchini Pasta  ❖ Use the spiralizer or you can use a Julienne Peeler. ❖ Place Zucchini pasta between sheets of paper towel and allow to sweat for 30 minutes or so. ❖ Heat Olive Oil in a small saucepan over medium heat. Add garlic and red pepper flakes (if using)

and cook for 30 seconds or until fragrant. ❖ Add zucchini pasta. Cook for about 2 minutes or until “pasta” is softened but still al dente.

Arrange pasta in a bowl or individual Tupperware containers. Put Balsamic Chicken on top. Enjoy!

Balsamic Grilled or Baked Chicken Breast 4 chicken breast, or 8 cutlets, chicken tenders or chicken thighs ¼ cup balsamic vinegar 2 TBSP Dijon or whole grain mustard 1 tsp salt ½ tsp pepper ¼ cup Olive Oil

Zucchini Pasta 2 Large or 4 small/medium Zucchini 1 TBSP Olive Oil 2 Garlic cloves, minced ¼ tsp. red pepper flakes (optional)

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Homemade Taco and Chili SeasoningIngredients: 4 Tablespoons of chili powder 2 Tablespoons ground cumin 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried oregano 2 teaspoons paprika 2 teaspoons kosher or sea salt (optional – omit of sodium free) 3-4 teaspoons black pepper 1 teaspoon crushed red pepper flakes (optional) ¼ teaspoon cayenne pepper (optional)   Directions: ❖ In a medium bowl, combine all ingredients.

Makes about 2/3 cup. Stored in an airtight container at room temperature, it will keep for up to a year.   When making chili or tacos using one pound of ground meat, stir with 1 and ½ Tablespoons of the seasoning blend and adjust according to your tastes. 

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All Meat & Veggie ChiliIngredients

 

Directions: ❖ In a large pot or 5-6 quart large cast iron pot, brown meat. Cook over medium heat until it is

thoroughly cooked and browned. Drain off excess fat, set aside. ❖ Add oil, onions, carrots, peppers, jalapeno and seasonings to the skillet and cook until translucent

over medium high heat, about 5-7 minutes. ❖ Once veggies are midway cooked, add zucchinis and garlic and cook for 2 minutes making sure you

stir everything well and garlic becomes fragrant. ❖ Add cooked meat back into the pot, spinach, crushed tomatoes, diced tomatoes, (sweet potato if

using) and stir well. ❖ Add water if needed to get the consistency you prefer. Bring everything to a boil, stirring

frequently, reduce heat and simmer for 20 to 30 minutes.

Divide into individual containers or Ziploc bags and refrigerate or freeze.

2 lbs grass fed beef, turkey, chicken, pork or combination 2 Tablespoons oil 1 large onion, diced 4 large carrots, peeled and diced (or 2 cups shredded) 1-2 bell peppers, diced 1 jalapeño, seeded and diced (optional) 2-3 zucchini, diced or shredded 4 large cloves garlic, minced (use a garlic press) 2 Tablespoons chili powder

1 teaspoon ground cumin 1 teaspoon oregano 1 teaspoon salt ¼ teaspoon cayenne pepper (optional) 1 (10oz box) frozen spinach, defrosted & pressed of liquid 28 oz can crushed tomato 15 oz can diced tomatoes with green chilies 1 sweet potato, peeled and diced 2-4 Tablespoons of chili/taco seasoning and salt and pepper to taste

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