DAY 23: Why Your Scale Is Evil. Challenge You feel great, are thinking better, sleeping better...then you step on the scale.

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Patrick Spencer
5 years ago
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1 DAY 23: Why Your Scale Is Evil Challenge You feel great, are thinking better, sleeping better...then you step on the scale. Solution For some reason, our culture has become pretty much obsessed with the scale. Though it doesn t measure muscle, bone, subcutaneous fat or visceral fat (all very important, by the way) it is the Holy Grail for most of us. But is it really so important? The answer, quite frankly, is no. The scale won t be your friend when you re lonely. It won t help you do your taxes. It won t congratulate you when you stick to your goals. In fact, the scale doesn t actually do much of anything when you think about it. Give it to someone you d like to smite (or, more rationally, throw it out!) Journal Today s journal entry is to think back to a time when the scale held too much power over you. Were you really wanting an extra slice of pizza, but the scale held you back? Did you realize that lots of scientific research backs up the fact that the scale doesn t tell us much of anything? Stress How were your stress levels today? Does weighing yourself make you stressed? Why or why not? Sleep How much sleep did you get last night? Sleeping adequately has been scientifically proven to aid in fat loss don t forget this! Remember to meditate for at least 10 minutes during the evening to help you wind down and prioritize thoughtfully. Ease yourself into a better night s sleep! 188

2 Try This Instead of watching television this evening, read a new book. Find a new topic you know nothing about (like specific art periods in Europe, or the origins of computers). Nothing work-related here! Did You Know? Subcutaneous fat is actually protective. Further Reading: 7 Nutrition Myths We Grew Up With In The 90s Studies have shown that a high-fat, low-carb diet was actually more effective for weight loss than a low-fat, calorie-restricted one. Not all fats are created equal -- while some fats will make you overweight and unhealthy, others are actually essential for your health. Thought For The Day Beauty is not in the face; beauty is a light in the heart. -Kahlil Gibran 189

3 DAY 23: FOOD BREAKFAST Sausage And Apple Butternut Squash Ingredients (serves 1) 1 lb. of sliced chicken sausage (can also use pork sausage) 1 diced apple 3 cups of butternut squash Garlic powder, cinnamon, and nutmeg to taste Directions Sauté the apple and sausage together, heat up the squash with the spices, and then mix it all together. Enjoy! 190

4 DAY 23: FOOD LUNCH Paleo Energizer Smoothie Ingredients (serves 1) 2 scoops protein powder (optional) ½ cup dark berries Handful of spinach leaves ½ avocado 2 handfuls of ice cubes Directions Combine all ingredients in a blender and enjoy! 191

DAY 23: FOOD DINNER Paleo Shepherd s Pie Ingredients (serves 6) 1 large head of cauliflower, chopped into florets 2 tbsp grass-fed butter 1 tbsp olive oil 3 carrots, diced 2

5 DAY 23: FOOD DINNER Paleo Shepherd s Pie Ingredients (serves 6) 1 large head of cauliflower, chopped into florets 2 tbsp grass-fed butter 1 tbsp olive oil 3 carrots, diced 2 stalks celery, diced 1 small onion, diced 2 cloves garlic, minced 1 lb. ground beef ½ cup chicken stock 1 tsp dried rosemary ½ tsp dried thyme Salt & pepper to taste 6 sweet potatoes 192

6 Directions 1. Preheat oven to 400 degrees. Place cauliflower florets in a large saucepan with an inch or so of water, and bring to a boil. Once boiling, lower to a simmer for 20 minutes. 2. While the cauliflower is simmering, heat olive oil in a large skillet over a medium to medium-high heat. Add carrots and celery and cook for about 5 minutes or until carrots begin to soften. 3. Add onions and garlic and cook another 3-4 minutes until onions are translucent. Poke holes in sweet potatoes, and place in microwave for 8 minutes. Flip once, halfway through. 4. Add beef and cook minutes until no longer pink, breaking up the beef with the back of a spoon. 5. Just before the meat is fully cooked, add the chicken stock, rosemary, thyme, and salt & pepper to taste. Allow the stock to cook off a bit and remove the beef mixture from heat, setting aside. 6. Drain the cauliflower and place the florets into a food processor or large bowl. Add butter, salt & pepper to taste. 7. Blend the cauliflower in the food processor or with a hand mixer until smooth. 8. Spoon beef mixture into a 9 9 baking dish and spread out evenly. Top with mashed cauliflower and smooth evenly over the beef. 9. Bake for 20 minutes or until the edges begin to lightly brown. Allow to cool for 10 minutes, before serving with the sweet potatoes! Note: Be sure to pay attention to portion sizes and serving recommendations. Some recipes included in this program make multiple servings. There s also no need to finish a full serving if you re no longer hungry. If your body is telling you it s full - listen to it! 193

7 DAY 23: EXERCISE Sprints Skill Level: Beginner By now, this workout should not be all that challenging. Remember, though: do not go too fast! You can easily perform this workout anywhere, though a football field or track will definitely work best. The difficulty here will be ramped up slightly. Always remember to stretch before ANY type of activity, and pace yourself. Workout 1. Stretch for 5 minutes (arms, legs, neck, and shoulders). 2. Sprint for 20 seconds, preferably uphill. Do NOT go too fast you are much more likely to tear something! Rest for 1 minute, and then sprint again. Stop after 5 rounds. 3. Cool down by walking for 5 minutes. Skill Level: Intermediate Perform the beginner s workout, but up your rounds to 10. Skill Level: Advanced Perform the beginner s workout, but up your rounds to

PROGRAM Making Progress? Let Us Know!

PROGRAM Making Progress? Let Us Know! PROGRAM 51 DAY 1: Are You Ready? Challenge You have weight to lose. Maybe a lot. Now. Like...today. You ve been lazy not sleeping enough, not exercising, poor diet. Maybe you feel like you are in a rut.