PROGRAM Making Progress? Let Us Know!

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1 PROGRAM 51

2 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. We ve all been there. Solution You can snap out of this. You can do it no problem. And I m here to guide you.if you follow the instructions I ve outlined, discipline won t seem so hard. But there will be some changes in your lifestyle. This means no late night trips to the drive-thru. No donuts. No staying up late, watching television. If you want to feel better, and look better, you must WORK. But I ve made this task easier by providing everything you need. Make sure to get plenty of rest today, and drink lots of water. Even if you don t feel like eating, follow the meal plan, and chow down on some quality carbs, protein and fats. Read a soothing book, watch a funny comedian, or talk to an old friend. Make sure you refer to the exercise guide to nail your first workout. Journal Today s journal entry is to think back to a time when you chose to make an unhealthy food decision. Recall that time, what happened, and why you did it. What would you do differently now, if placed in the same situation? Was it worth it? Why or why not? Why are you unhappy with your body and/or your health right now? What do you hope to achieve over the next 30 days? Stress How were your stress levels today? Did you try to minimize stress? Did you avoid toxic people and situations? What makes you stressed? Are you stressed without knowing it? Feel free to respond to these questions in today s journal entry. 52

3 Sleep How much sleep did you get last night? Did you follow our guidelines about having a completely blacked out bedroom? Did you avoid blue light for at least an hour before bed? Are you able to relax before bed, or are you having trouble? Remember to meditate for at least 3 minutes during the evening to help you wind down and prioritize thoughtfully. Try This Instead of watching television this evening, write our journal entry, and call up an old friend. Or if this doesn t suit you, read a funny book, or do a crossword puzzle. A healthy brain is a happy brain. Remember: food is not a reward, a way to cure boredom, or a friend. It is only fuel! Did You Know? Researchers have found that intense sweetness can surpass cocaine reward. Our receptors for sweetness evolved in ancestral environments, which were poor in sugars. Therefore, we are not adapted to high concentrations of sugar. This abnormal stimulation by high-sugar diets (the Western diet) generates an exaggerated reward signal in the brain. This overrides our self-control, and begins the cycle of sugar addiction. Further Reading: The Reality Of Sugar Addiction And How To Kick The Habit Sugar addiction is very real. It has everything to do with the biochemical effects it has on our bodies and our response to a neurotransmitter called dopamine. Thought For The Day To live well is to work well. -Thomas Aquinas 53

4 DAY 1: FOOD BREAKFAST Morning Veggie Omelet Ingredients (serves 4) 4 slices bacon 2 tbsp olive oil 16 eggs 1 tsp dried basil 1 tsp dried oregano 1 tsp garlic powder Salt and pepper to taste 1 cup tomato sauce 1 yellow squash, shredded 1 bell pepper, diced (any color) 1/2 cup sliced button mushrooms 1/2 cup diced yellow onion 8 sweet potatoes Directions 1. Preheat oven to broil. Heat a skillet over medium heat. Once hot, place the bacon slices on the skillet. Cook until crispy, turning often, for about 8 minutes. 2. While bacon is cooking, scramble eggs, basil, oregano, garlic powder, salt and pepper. Remove bacon from heat. Set on paper towel and crumble once cooled. 3. Heat olive oil in a large, ovenproof skillet over medium heat. Once hot, pour in the egg mixture, cover with lid, and let cook for 3 minutes. 4. Remove the lid and place the skillet in the oven.broil for an additional 3 minutes until the eggs are set. Remove the skillet from the oven. 5. Poke holes in the sweet potatoes and cook for 10 minutes in microwave, rotating once halfway through. 6. Spread tomato sauce evenly over eggs. Sprinkle shredded squash on eggs and top with bell pepper, mushrooms, onion and crumbled bacon. 7. Place back in oven for an additional five minutes, then slice and serve with the sweet potatoes! 54

5 DAY 1: FOOD LUNCH Avocado Salad (With A Kick!) Ingredients (serves 1) Fistful each of spinach and arugula Shredded red cabbage ½ avocado, cut roughly into one-inch cubes Cherry tomatoes, halved Red onion, sliced into rings or crescents Freshly squeezed juice of half a lime 1 tbsp extra virgin olive oil 1/8 ½ tsp chili powder (optional) Pinch of sweet paprika Pinch of salt and pepper 8 oz. turkey (cooked) 1 cup dark berries Directions 1. Make sure all of your leafy greens are washed thoroughly, before patting them dry with a kitchen towel and setting aside. 2. Shred the cabbage, cube the avocado, halve the cherry tomatoes, and slice the red onion to your taste. Set aside. 3. For the dressing; combine the lime juice, olive oil, chili powder, and paprika in a small bowl and stir thoroughly with a spoon 4. Combine the leafy greens with the other salad ingredients in a large bowl and toss together before adding the dressing. 5. Sprinkle with a pinch of salt, and some freshly cracked blacked pepper, before serving with the berries! 55

6 DAY 1: FOOD DINNER Garlic Seared Steak Ingredients (serves 1) 1 grass-fed New York strip steak 2 tbsp butter (unsalted) 2 garlic cloves (halved) 5 thyme stalks 2 potatoes Directions 1. Before you cook the steak, pat it dry, and let it sit out, to bring to room temperature (note: this could take a while). 2. Dry the steak once again. 3. Using high heat, sear the steak for 4 minutes (you should achievea nice brown crust). 4. Sear the other side of the steak for 2 minutes, then reduce the heat. Place potatoes in microwave and cook for 8 minutes, rotating halfway through, and with holes poked in the skin. 5. Add the butter, thyme and garlicinto the pan. Once butter ismelted, spoon the mixture over the steak for 1 minute. 6. Once steak is tender, remove from pan, and let it sit for a few minutes. 7. Dress your steak with the remaining ingredients (still in the pan). Serve with the potatoes, and enjoy! 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! 56

7 DAY 1: EXERCISE Walk Skill Level: Beginner, Intermediate & Advanced Today s workout will not be terribly complex. We re going to start out with a simple 20 minute walk. You can perform this workout wherever you desire. If you feel comfortable, perform this walk at a slight incline but nothing too strenuous. If it s warm enough, I highly recommend doing this walk outside! You will get the benefits of the sunshine and vitamin D, in addition to the walking. This may not seem too challenging, but remember this is only day 1! Always remember to stretch before ANY type of activity, and pace yourself. Workout 1. Stretch for 5 minutes (arms, legs, neck, and shoulders). 2. Walk for 20 minutes (treadmill, indoors, or outdoors). 3. Cool down by walking for 5 more minutes - at a slower pace. 57