EXHILARATE SLIM & TONE€¦ · 10-DAY ACCELERATED WEIGHT LOSS PROGRAM ACHIEVING A HEALTHY WEIGHT IS ABSOLUTELY POSSIBLE, DAY 1 • Activate* DAY 2 • Exhilarate™ DAY 3 • Zumba®

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EXHILARATESLIM & TONE

NUTRITION GUIDE

™

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EXHILARATE™ SLIM & TONE NUTRITION GUIDE | TABLE OF CONTENTS

TABLE OF

CONTENTSYOUR JOURNEY STARTS HERE

10-DAY ACCELERATEDWEIGHT LOSS PROGRAM

HOW TO PORTION YOUR MEALS

MEAL PLAN

MIX-N-MATCH SNACK MENU

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EXHILARATE™ SLIM & TONE NUTRITION GUIDE | YOUR JOURNEY STARTS HERE

filled with tips and recipes to keep you fueled for optimal results. We believe that fresh, real food is the best thing you can give your body, especially if you’re physically active or want to lose weight. Our philosophy is “Crowd Out”- filling your plate with good stuff and leaving very little room, or crowding out, the not-so-good stuff. The focus is on eating a balanced diet

of wholesome, natural ingredients from the four major food groups, not on counting calories or restricting. Over the next 10 days, you’ll be eating plenty of fresh vegetables, fruits, whole grains, legumes (that’s beans, lentils and anything found in a pod), as well as healthy fats and lean protein. Get ready to see great results and feel energized and ready to tackle the next Zumba® class.

YOUR JOURNEY

STARTS HERE WELCOME TO THE EXHILARATE™ SLIM & TONE NUTRITION GUIDE,

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10-DAYACCELERATEDWEIGHT LOSSPROGRAM

ACHIEVING A HEALTHY WEIGHT IS ABSOLUTELY POSSIBLE,

DAY 1 • Activate*DAY 2 • Exhilarate™

DAY 3 • Zumba® ToningDAY 4 • Exhilarate™

DAY 5 • Activate "Learn It!"DAY 6 • Total Body Stretch / RestDAY 7 • MixDAY 8 • Zumba® ToningDAY 9 • MixDAY 10 • Zumba® Toning

THE 10-DAY PLAN

Follow this workout routine with the 10 Day Weight Loss Plan for maximum results.

*You may also want to start the first day with the Step By Step workout. Be sure to end each session with some stretches (see Exhilarate Program Guide).

but it does take dedication and patience. While our philosophy on food is based on balanced nutrition, not calorie counting, remember that to lose weight you need to burn more calories than you take in.

The following plan focuses on whole, natural foods to nourish

your body, fuel weight loss and keep you feeling full. Follow the five-day recipe program twice to complete your 10-day commitment.

After just 10 days, you will be amazed at how energized you will feel and how great you will look.

EXHILARATE™ SLIM & TONE NUTRITION GUIDE | 10-DAY ACCELERATED WEIGHT LOSS PROGRAM

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WEIGHT

ADD 2 SNACKEQUIVALENTS


UNDER 150 LB. / 68KG



150-175 LB. / 68-79 KG



OVER 175 LB. / 80 KG

WOMENMEN

HOW TO PORTION

YOUR MEALSYou will eat 3 small meals and 1-3 snacks per day, allowing 2-3.5 hours between each meal. Find your place on the Portion Size Chart and use the corresponding Snack Equivalents list (found at the end of this section) to supplement your meals throughout the day. For example, if you are a male weighing 165 lb., you have 4 snack

equivalents you can add to your diet each day. With 4 snack equivalents, you can choose 4 items from the 1-Snack Equivalent list, 2 items from the 2-Snack Equivalent list, or any combination you prefer to meet your snack allotment for the day. Then refer to the meals (and corresponding recipes) and snacks provided and start cooking!

Water is vital in maintaining digestion, physical performance and optimal energy levels. In order to stay adequately hydrated, you should drink about half of your weight in ounces of water daily. For example, if you are a woman weighing 150 lb., you should drink 75 ounces of water daily before counting fluid lost during exercise.

The best way to measure water lost during exercise is to weigh yourself before and after physical activity. For each pound lost, drink an additional 16 ounces of water. Thirst can commonly be misinterpreted as hunger, so try to drink a glass of water before each meal or snack. It is important to avoid consuming alcohol while on the 10-Day Plan.

Reference snacks on pg 11.

USING AND UNDERSTANDING THE CHART

STAY HYDRATED

PORTION SIZE CHART

EXHILARATE™ SLIM & TONE NUTRITION GUIDE | 10-DAY ACCELERATED WEIGHT LOSS PROGRAM: HOW TO PORTION YOUR MEALS

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EXHILARATE™ SLIM & TONE NUTRITION GUIDE | 10-DAY ACCELERATED WEIGHT LOSS PROGRAM: MEAL PLAN DAY 1

DINNER

CHICKEN STIR-FRY

(1 SERVING) INGREDIENTS:• 1 tsp. grapeseed oil• 3 oz. chicken breast, cut into bite-size pieces• 1 cup broccoli florets, steamed• 1 tbsp. low sodium soy sauce• Dash of ground ginger• ½ tsp. sesame oil• 1 tsp. sesame seeds• ½ cup cooked brown rice

PREPARATION:Heat oil in a sauté pan over medium-low heat. Cook chicken, turning to brown on all sides, until cooked through (about 6-7 minutes). While chicken is cooking, combine soy sauce, ginger, sesame oil and sesame seeds in a bowl. Add broccoli and soy sauce mixture into the pan with the chicken and toss to coat. Place brown rice on a plate and top it with the chicken and broccoli mixture.

NUTRITION CONTENT:

DAY 1LUNCH

MEDITERRANEAN TUNA SALAD

(1 SERVING) INGREDIENTS:• 1 can tuna fish (3 oz.), packed in water• 8 kalamata or other black olives, chopped• 2 tbsp. chopped carrot• 2 tbsp. chopped celery• ½ tsp. olive oil• 1 tsp. balsamic vinegar• 2 lettuce cups• 2 thin slices of tomato

PREPARATION:Combine first 6 ingredients and season with pepper to taste. Place the tomato and half the tuna mixture inside each lettuce cup.

NUTRITION CONTENT:Calories: 270Total Fat: 19gSaturated Fat: 2.3g Polyunsaturated Fat: 2g Monounsaturated Fat: 8.4g Cholesterol: 30mg

Sodium: 352mg Carbohydrates: 7.3g Fiber: .8g Sugar: .9g Protein: 17g

Calories: 332Total Fat: 10gSaturated Fat: 1.6g Polyunsaturated Fat: 4.6g Monounsaturated Fat: 2.3g Cholesterol: 53mg

Sodium: 550mg Carbohydrates: 31.5g Fiber: 1.8g Sugar: 0g Protein: 26.5g

BREAKFAST

BREAKFAST TACOS

(1 SERVING) INGREDIENTS:• ⅓ cup quinoa flakes• 1 tsp. olive oil• 2 tbsp. chopped onion• 2 tbsp. chopped tomato• 2 tbsp. black beans• 4 egg whites or one whole egg, beaten• ¼ medium avocado, diced

PREPARATION:Preheat olive oil in a sauté pan over medium-low heat. Sauté onions until softened (about 2-3 minutes). Add tomatoes and black beans to pan and sauté another 2 minutes. Add eggs to the pan and stir continuously until cooked through. Season eggs with pepper to taste. Spoon half of the eggs into each tortilla and top with diced avocado.

NUTRITION CONTENT:Calories: 357Total Fat: 18gSaturated Fat: 3g Polyunsaturated Fat: 2.5g Monounsaturated Fat: 9.6g Cholesterol: 186mg

Sodium: 73mg Carbohydrates: 35g Fiber: 6.4g Sugar: 2.6g Protein: 14.6g

959 CALORIES58G OF PROTEIN

DAILYTOTAL

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DINNER

BEEF BARLEY SOUP AND SALAD

(1 SERVING) INGREDIENTS (SOUP):

PREPARATION:Heat oil in a saucepan over medium-high heat and add beef. Brown meat for about 3 minutes, then add mushrooms, onions, carrots and garlic; sauté for 4 minutes. Add barley, chicken stock, thyme and parsley to the pot and bring to a boil. Reduce heat and simmer for 45 minutes. Season with pepper to taste.

INGREDIENTS (SALAD):

PREPARATION:Combine spinach, walnuts and blueberries in a bowl. In a separate bowl, whisk vinegar, oil, mustard, salt and pepper. Pour over salad.

NUTRITION CONTENT:

DAY 2LUNCH

OMEGA-3 POWER SALAD WITH SALMON

(1 SERVING) INGREDIENTS:• 3 oz. salmon• 1 ½ cups baby spinach leaves• 2 tbsp. chopped walnuts• ⅓ cup sliced red pepper• ¼ cup thinly sliced red onion• ¼ cup chickpeas• 1 tsp. olive oil• 1 tbsp. balsamic vinegar

PREPARATION:Preheat nonstick skillet over medium heat. Cook salmon about 4-5 minutes per side for well done. Place spinach, walnuts, peppers, onions and chickpeas on a plate. Combine olive oil and vinegar, and drizzle over salad. Top with salmon.

NUTRITION CONTENT:Calories: 422Total Fat: 22gSaturated Fat: 3g Polyunsaturated Fat: 10g Monounsaturated Fat: 7g Cholesterol: 48.5mg

Sodium: 243mg Carbohydrates: 27.4g Fiber: 7.6g Sugar: 4.2g Protein: 31.7g

Calories: 410Total Fat: 16.5gSaturated Fat: 2.3g Polyunsaturated Fat: 5.6g Monounsaturated Fat: 7.8g Cholesterol: 35mg


BREAKFAST

ENERGY OATMEAL

(1 SERVING) INGREDIENTS:• ½ cup oats• 1 ½ tbsp. almond butter• ⅓ cup sliced banana

PREPARATION:Heat oats with 1 cup of water until desired consistency. Mix in the almond butter and top with sliced bananas.

NUTRITION CONTENT:Calories: 342Total Fat: 16.5gSaturated Fat: 1.1g Polyunsaturated Fat: 4.3g Monounsaturated Fat: 8.8g Cholesterol: 0mg

Sodium: 3.4mg Carbohydrates: 43.5g Fiber: 7.7g Sugar: 8.2g Protein: 9.1g


DAILYTOTAL

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• 1 tsp. olive oil• 2 oz. beef tenderloin• 1 cup sliced mushrooms• ½ cup diced onion• ½ cup chopped carrots• 1 chopped garlic clove

• 2 ½ cups low sodium chicken stock

• ½ cup cooked barley• ⅛ tsp. dried thyme or

¼ tsp. fresh thyme• ¼ tsp. dried parsley or

½ tsp. fresh parsley

• 1 ½ cups spinach leaves or other lettuce

• 1 tbsp. chopped walnuts• 2 tbsp. blueberries

• 1 tsp. red wine vinegar• 1 tsp. olive oil• ½ tsp. Dijon mustard• Pinch of pepper


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DINNER

MUSTARD PORK TENDERLOIN

(1 SERVING) INGREDIENTS:• 1 tbsp. Dijon mustard• Pinch of pepper• 4 oz. pork tenderloin, cut into 4 slices• 1 tsp. grapeseed oil• 1 tbsp. cider vinegar• ½ tsp. fresh chopped sage, ¼ tsp. for dried• 1 tsp. olive oil• 1 tsp. chopped garlic• 1 cup green beans, snow peas or snap peas• ½ cup cooked brown rice, barley, quinoa or other

whole grain

PREPARATION:Coat pork with 1 tsp. mustard and pepper. Heat oil in sauté pan over medium-high heat and add pork. Brown pork for 1-2 minutes on each side. Remove pork from pan and set aside. Reduce heat to medium. With wooden spoon, loosen bits remaining in pan to help flavor sauce. Add vinegar, remaining mustard and sage to pan. Let sauce combine and reduce slightly. Heat olive oil in separate pan over medium-low heat. Add garlic and cook for 2-3 minutes.Raise heat to medium and add green beans. Cook 4-5 minutes, until hot but still crisp, and season with salt and pepper to taste. Serve pork with sauce, brown rice and green beans.

NUTRITION CONTENT:

DAY 3LUNCH

SOUTHWESTERN CHICKEN BURGERS

(1 SERVING) INGREDIENTS (BURGER):

INGREDIENTS (SALAD):

PREPARATION:Heat 1 tsp. olive oil in sauté pan over medium heat. Add onions and sauté for 2 minutes, then add peppers and cook for 3 more minutes. Add black beans, chipotle and cumin and cook for an additional 2-3 minutes. Place vegetable mixture aside to cool. Combine chicken and vegetables and form into a patty, seasoning both sides with pepper. Heat remaining oil in pan. Cook burger until internal temperature is 165°F (about 4 minutes each side). Place burger on lettuce cup and top with avocado.

*If you are sensitive to spicy foods, omit this.

NUTRITION CONTENT:Calories: 376Total Fat: 28.2gSaturated Fat: 3.7g Polyunsaturated Fat: 3.5g Monounsaturated Fat: 15.7g Cholesterol: 52.7mg


Calories: 462Total Fat: 19.6gSaturated Fat: 3.8g Polyunsaturated Fat: 4.6g Monounsaturated Fat: 6.9g Cholesterol: 89.6mg

Sodium: 191mg Carbohydrates: 32.2g Fiber: 5.6g Sugar: .9g Protein: 37.5g

BREAKFAST

ANTIOXIDANT PARFAIT

(1 SERVING) INGREDIENTS:• 6 oz. plain almond yogurt• 2 tbsp. chopped walnuts• ½ cup blueberries

PREPARATION:Put half the yogurt in a glass. Top with 1 tbsp. walnuts and ¼ cup blueberries. Repeat with the remaining ingredients.

NUTRITION CONTENT:Calories: 269Total Fat: 17gSaturated Fat: 1.4g Polyunsaturated Fat: 7.1g Monounsaturated Fat: 1.3g Cholesterol: 0mg

Sodium: 4.7mg Carbohydrates: 26.3g Fiber: 5g Sugar: 16g Protein: 5.8g

• 1 ½ tsp. olive oil, divided• 1 tbsp. chopped onion• 1 tbsp. chopped pepper• 1 tbsp. black beans• ¼ tsp. cumin• 3 oz. ground chicken breast

• 1 lettuce cup• ¼ medium avocado,

sliced• ½ chipotle pepper dusted

in adobo seasoning, minced (optional)*

• 1 cup lettuce• ¼ cup cucumber• ¼ cup chopped tomato

• 1 tbsp. lemon juice• 1 tbsp. olive oil


DAILYTOTAL

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DINNER

ZESTY FIBER-CHARGED CHILI

(1 SERVING) INGREDIENTS:• 3 oz. ground chicken breast• ¼ cup red pepper, diced• ¼ cup onion, diced• ¼ cup chickpeas• ¼ tsp. cumin• ¼ tsp. dried oregano• 1 tbsp. chopped green onion• ¼ tsp. smoked paprika• ¼ tsp. chili powder• 1 cup chicken stock• ½ chipotle pepper in adobo seasoning, chopped (optional)*

PREPARATION:Heat oil in a sauté pan over medium-high heat. Add chicken and brown for 2 minutes. Add garlic, peppers, onions and chipotle pepper and cook for an additional 3 minutes. Add crushed tomatoes and cook for 1-2 minutes. Add black beans, chickpeas, chicken stock, paprika, cumin, chili powder (optional) and oregano. Stir to combine and bring to a simmer. Lower heat to medium-low and simmer for 45 minutes. Season with pepper to taste. Serve in a bowl topped with green onions.

*If you are sensitive to spicy foods, omit this.

NUTRITION CONTENT:

DAY 4LUNCH

EDAMAME ENERGY SALAD

(1 SERVING) INGREDIENTS:• ½ cup shelled edamame• ¼ cup black beans• ¼ cup corn• ¼ cup chopped red pepper• ¼ cup chopped red onion• 1 tbsp. chopped cilantro• ¼ cup chopped mango• 2 tsp. olive oil• 1 tbsp. lime juice• ¼ tsp. ground cumin

PREPARATION:Combine all ingredients and let sit in the refrigerator for 30 minutes before eating.

NUTRITION CONTENT:

Calories: 226Total Fat: 3.4gSaturated Fat: .6g Polyunsaturated Fat: .8g Monounsaturated Fat: .9g Cholesterol: 52.7mg


BREAKFAST

EGG AND SWEET POTATO HASH

(1 SERVING) INGREDIENTS:• ½ medium sweet potato cut in ½ inch cubes• 1 tsp. olive oil• ¼ cup chopped red peppers• ¼ cup chopped onion• 4 egg whites or 1 whole egg, beaten• 1 cup cubed melon or one small piece of fruit

PREPARATION:Steam or microwave sweet potatoes until tender. They should still be slightly firm. Heat oil in a sauté pan; add sweet potatoes, peppers and onions. Sauté over medium-low heat for 5-6 minutes. Add eggs, continuously stirring until they are cooked to your liking. Season with pepper to taste. Serve with fruit on the side.

NUTRITION CONTENT:Calories: 261Total Fat: 10gSaturated Fat: 2.4g Polyunsaturated Fat: 1.8g Monounsaturated Fat: 5.1g Cholesterol: 186mg

Sodium: 125mg Carbohydrates: 35.8g Fiber: 5.8g Sugar: 22.5g Protein: 10g


DAILYTOTAL

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Calories: 330Total Fat: 212.7gSaturated Fat: 1.5g Polyunsaturated Fat: 1.6g Monounsaturated Fat: 6.8g Cholesterol: 0mg

Sodium: 78.5mg Carbohydrates: 41g Fiber: 9g Sugar: 12.3g Protein: 17g


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DINNER

QUINOA AND SHRIMP PRIMAVERA

(1 SERVING) INGREDIENTS:• 1 tsp. olive oil• ½ cup red onion, thinly sliced• 1 chopped garlic clove• 1 cup zucchini or yellow squash, cut into half-moons• ½ cup red pepper, cut into strips• 1 cup cooked quinoa• 4 oz. shrimp• 4 cherry tomatoes cut in half• 1 tbsp. fresh chopped basil or 1 ½ tsp. dried basil

PREPARATION:Heat oil in sauté pan over medium heat and add onions. Cook until softened (about 3-4 minutes), and then add garlic, zucchini and peppers. Cook vegetables for another 4-5 minutes. Add shrimp and cherry tomatoes and cook, stirring continuously, until shrimp is pink (about 3-4 minutes). Add quinoa and stir just until heated through. Top with basil and season with pepper to taste.

NUTRITION CONTENT:

DAY 5LUNCH

LENTIL SOUP

(1 SERVING) INGREDIENTS:• 1 ½ tsp. olive oil• ¼ cup chopped onion• 1 chopped garlic clove• 2 tbsp. chopped carrot• 2 tbsp. chopped celery• ¼ cup sliced mushrooms• ¼ cup chopped spinach• ½ cup lentils, rinsed• ¼ cup chopped tomatoes• 2 cups mushroom broth• Pinch of dried thyme• ½ bay leaf

PREPARATION:Heat oil in a saucepan over medium-low heat. Sauté onions until soft (about 3 minutes). Stir in garlic, carrots, and celery and cook for 10 minutes. Add the remaining ingredients and bring to a boil. Lower the heat to medium-low and let cook for an hour. Season with pepper to taste.

NUTRITION CONTENT:Calories: 230Total Fat: 7.7gSaturated Fat: 1.1g Polyunsaturated Fat: 1.3g Monounsaturated Fat: 5.1g Cholesterol: 0mg

Sodium: 317mg Carbohydrates: 29.2g Fiber: 10.4g Sugar: 1g Protein: 13.6g

Calories: 401Total Fat: 8.7gSaturated Fat: 1g Polyunsaturated Fat: 1.2g Monounsaturated Fat: 3.6g Cholesterol: 221mg

Sodium: 263mg Carbohydrates: 48g Fiber: 8.9g Sugar: 8g Protein: 34.3g

BREAKFAST

WHOLE GRAIN CINNAMON OATMEAL

(1 SERVING) INGREDIENTS:• ¼ cup oats• 1 cup almond milk• Pinch of cinnamon• ¼ cup chopped fresh or frozen pitted cherries• 2 tbsp. chopped almonds

PREPARATION:Combine oats, milk, cinnamon and cherries in a saucepan. Heat over medium-high heat. Stir mixture until it reaches desired consistency and top with almonds.

NUTRITION CONTENT:Calories: 276Total Fat: 12.2gSaturated Fat: .5g Polyunsaturated Fat: 2.6g Monounsaturated Fat: 5.2g Cholesterol: 0mg



DAILYTOTAL

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MIX-N-MATCH SNACK MENU

• Nonfat plain almond yogurt• 1 tbsp. almond or other nut butter with

2 stalks celery• 2 tbsp. nuts (any variety)• ¼ cup chickpeas• 1 oz. smoked salmon with mixed greens and

1 tsp. olive oil• 1 hard-boiled egg• 1 ½ cups fruit cut into pieces• ½ cup shelled edamame• 3 cups air popped popcorn• 2 tbsp. guacamole• 3 tbsp. hummus with fresh raw vegetables

(carrots, celery, peppers, broccoli)• 1 cup almond milk and a small piece of fruit

(medium pear or apple)• 1 cup blueberries• ½ a small apple with 2 tsp. almond or other

nut butter• ¼ cup dried apricots, prunes, mango, etc.• ½ baked sweet potato with ¼ cup

unsweetened applesauce• 2 smoked salmon and cucumber rollups

(thinly sliced cucumber, cut lengthwise and rolled with 1 oz. thinly sliced smoked salmon)

• Tuna salad (3 oz. canned tuna in water drained, 1 tsp. olive oil, 1 slice tomato, 1 piece lettuce)

• Chicken salad (3 oz. chicken breast tomato, lettuce, 1 teaspoon olive oil)

• 1 nonfat plain almond yogurt with 2 tsp. chopped nuts or ½ cup blueberries

• 1 cup oatmeal cooked in water with 1 tbsp. chopped nuts

• 1 cup soup (broth or tomato based soup, no cream soups)

• 2 plain brown rice cakes with 1 tbsp. almond butter, sprinkle of cinnamon and 1 tbsp. raisins

• Salad (2 cups mixed raw non-starchy* vegetables with 1 tbsp. olive oil, 2 tsp. vinegar or lemon juice)

• 5 pieces brown rice sushi (California roll, vegetable roll, tuna or salmon with cucumber or avocado)**

*NOTE: Non-starchy vegetables include broccoli, cauliflower, celery, carrots, onions, peppers, green beans, snow peas, cabbage, cucumbers, leafy greens, etc.

**NOTE: This does not include any “spicy,” “crunchy,” “crispy” or “tempura” rolls, or any rolls with sauce. Ask for the seaweed on the outside to cut down on extra calories.

1-SNACK EQUIVALENTS (CALORIE RANGE 70-100)

2-SNACK EQUIVALENTS (CALORIE RANGE 120-200)

EXHILARATE™ SLIM & TONE NUTRITION GUIDE | MIX-N-MATCH SNACK MENU

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WHEN IT COMES TO SNACKS you can be creative—but stick with minimally processed, low sodium foods within the snack equivalent allotted. Choose from these options to complement your meals.

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EXHILARATE SLIM & TONE€¦ · 10-DAY ACCELERATED WEIGHT LOSS PROGRAM ACHIEVING A HEALTHY WEIGHT IS ABSOLUTELY POSSIBLE, DAY 1 • Activate* DAY 2 • Exhilarate™ DAY 3 • Zumba®