2160 N. Alma School Rd. Suite 124 Chandler, AZ Office:
|
|
- Willa Simon
- 5 years ago
- Views:
Transcription
1 ! 2160 N. Alma School Rd. Suite 124 Chandler, AZ Office: Welcome to Flex Fitness! Thank you for your interest in becoming part of the Flex Fit Family and reaching your fitness goals. You are about to embark on a journey where you will learn how to take your lifestyle to the next level. If you make a commitment to yourself and follow through with our suggestions you will feel better, look better and discover the drive and ability for superior athletic performance. At Flex Fitness we design one of a kind programs that are grounded in the principles of something called Muscle Confusion and Undulating Periodization, which really is just a fancy way to describe a way to keep your body guessing and providing continuous results without plateaus. During your Flex Fitness sessions you will be practicing functional real life movements, rather than an isolated perspective. Through Flex Fitness Performance Programs and our Nutrition Programs we transform your body to be healthier in every way; stronger, lighter, faster, and more explosive while combating all of your stress related illnesses; for example, headaches, insomnia, digestive problems, and energy crashes. Whether your goal is to recover from an injury, deal with a chronic ache or pain, increase sports performance, lose fat or just maintain a certain level of fitness, we will design a customized fitness or nutrition program to suit your individual needs. Exercise is movement, and proper movement is key! Many of the canned exercise routines that other facilities include do not follow the principles of individual function and can cause a decrease in performance and increase the potential for injury. In fact, the majority of facilities available today treat clients based solely on the business system and use protocols that benefit the business instead of the client. What makes Flex Fitness different is we view the whole individual that is in front of us and observe what that individual actually needs. Our only bias when you work with us is you, the individual, who you are, and what you need and want to do in your life. We thank you again for considering Flex Fitness as your Sports Performance Specialists, Health and Fitness Specialists, and Nutrition Consultants; we can t wait to work with you in creating a healthy, functional lifestyle. Health, Happiness, and Gratitude, Ryan and Jessica Ehler
2 Body Transformation Nutrition Formula Congratulations on taking the first step towards your fitness goals! I know this can be a little scary, but don t worry we will be with you every step of the way If you have any questions you can reach me at ryan@flexfitnessforyou.com Food Rules 1.Must eat a meal every four hours, so about 3 meals and 2 snacks a day. (You can use protein shakes as snacks between regular meals). 2.Each meal must contain a selection from each food category. (Protein, Legumes, Vegetables). ONLY choose foods from the lists Very Important. 3.Eat until satisfied, not stuffed. (These will be fairly large meals in terms of quantity). 4. You can have up to two glasses of wine or dry alcohol drinks per night. (Only two) 5. Include one cheat day each week and only ONE. It is recommended that you eat anything and everything you are craving, no matter how bad the food is. (Try to start this day off with a high PROTEIN meal).
3 Food Lists Proteins -Egg Whites w/ 1-2 whole eggs -Chicken Breast or Thigh -Beef -Fish -Pork -Turkey Legumes -Lentils -Black Beans -Pinto Beans -Red Beans Vegetables -Spinach -Mixed Vegetables -Sauerkraut -Asparagus -Peas -Broccoli -Green Beans Add Flavor - Chunky Salsa (No Sugar Added) - Hot Sauce - Avocado - Salts and Spices - Tbsp Real Butter - Herbs Supplements - Fish Oil/Flaxseed Oil - Garlic Supplement - Potassium - Magnesium - Calcium - Protein Shake
4 Food Timing 1. Meal 1 Consume at least grams of protein within 30 minutes of waking up. This can be a shake Make sure no carbs at breakfast 2. Meal 2 Have another meal 3-4 hours after 1 st meal This meal is a snack if you had a full breakfast This meal is a full meal only if you had just a shake for first meal 3. Meal 3 Have another meal 3-4 hours after 2 nd meal This meal will most likely always be a full meal This is a good meal to have beans if you work out in the afternoon 4. Meal 4 Have another meal 3-4 hours after 3 rd meal This meal is most likely just a snack Protein shake with coconut oil or almonds is my go-to 5. Meal 5 Have another meal 3-4 hours after 4 th meal This meal is most likely your last full meal of the day Try and keep carbs out of this meal most days
5
6 Recipe List and Tips/Tricks We get asked all the time what we eat at our house, so here are a few recipes and tips! Breakfast It can be hard to stay on track with kids and spouses who are not on the same meal plan. To make it easier in my house I precook a large batch of gluten free muffins or pancakes and freeze them. They defrost quickly so I can add it to the kids meals. I also have plenty of fruit on hand to add to their meals as well. Ex: I eat eggs and turkey bacon; they eat eggs, turkey bacon, a pancake and strawberries. *Note* - It is important to not consume carbohydrates in the morning. This is the fastest way to stall out your fat loss! 1) Power Shake Mix 1 scoop of protein powder into coffee and blend or mix in a shaker cup. (You can do just a shake as well without the coffee and/or add some coconut oil for extra calories from good fat) 2) Bacon and Eggs ( I like to cut the bacon up and scramble everything together) 2-3 eggs 1-2 Strips of bacon 3-4 strips of turkey bacon Spinach 3) Ham and Egg Cups Place a slice of deli ham in each cup of a muffin tin and crack an egg into each. If you want to get fancy, throw in some chopped vegetables like spinach, mushrooms and onions. Bake at 350 for minutes, until you see that the whites are thoroughly cooked. 4) Add eggs to chorizo (recipe below) 5) Eggs, Beef and Spinach Scramble Brown 4-6 oz. of 93/7 beef until almost fully cooked. Add a large handful of spinach leaves and sauté. Add 2 eggs and scramble.
7 Lunch and Dinner I typically make large batches of these recipes for dinner to make it into easy lunches for work. The recipes given will be for single batches, I typically at least make a double, if not triple. For sides we like to stick with greens whether it be a spinach leaf salad, green beans, sautéed zucchini or steamed broccoli or asparagus. 1) Spaghetti with zucchini noodles. Brown 1 lb. of 93/7 ground beef in a large pot. Take 2 large zucchini and cut into slices (we have a slicing tool which makes this only take seconds), mix into beef. Add a jar of sugar free spaghetti sauce and simmer on low until zucchini is soft (about 30 minutes). 2) Chorizo. Brown 1 lb. 93/7 beef with 1 lb. beef or pork chorizo, making sure that you are constantly stirring so there are no big chunks. When the meat is thoroughly cooked add 1-30 oz. can of refried beans (we like Rosarita s spicy). Let simmer for 15 minutes. We usually add hot sauce or salsa on the individual dish for extra flavor. 3) Shredded pork or chicken in crock pot. Take 3 lbs. of either chicken or pork roast and put it in the crock pot. Add a large jar of your favorite salsa. Cook for 4 hours on high or 8 hours on low. You know it s done when you can easily shred it with a fork, so shred all of it and add 1-30 oz. can of refried beans. Let it cook for another minutes. 4) Burgers Take 4-8 oz. of 93/7 beef and add your favorite seasonings. I like to use McCormick spicy steak seasoning and a dash or two of low sodium, gluten free soy sauce. Mix well and form into patty. Throw on the grill and cook to your liking. I eat mine medium well, which turns out to be about 5 minutes on each side. 5) Shish Kabob This is fun because you can put just about anything on a skewer and grill it. For vegetables we like to cut zucchini into thick slices, wash large mushrooms and throw them into a large bowl. Coat with 1 T. olive oil and a few splashes of low sodium, gluten free soy sauce. Mix and let marinate for an hour. For that same marinade we like to cut steak into cubes and let sit. Cube chicken and marinate with juice from a lemon, 1 T. olive oil, 1 clove diced garlic and a splash of low sodium, gluten free soy sauce. Shrimp is also delicious in this marinade. To add a little flavor to the chicken I cut red bell pepper into chunks and alternate the chicken and pepper on the skewer. Throw these all on the grill at lowest temp. and cook for 3 minutes, coat with marinade (use the leftover from your bowls, just make sure not to leave the last coat on top to avoid contamination
8 from raw meat), then cook another 3 minutes. Chicken usually takes the longest, so I cook it for 2 rounds on each side. 6) Grilled Chicken Sprinkle your favorite seasoning on each side and throw on the grill. At low temperature I typically flip mine every 3 minutes for a total of 2 rounds on each side. You can tell it is done when you push into the middle and it doesn t feel spongy. 7) Pork Chops I typically buy the thin cut pork chops, season one side with McCormick spicy steak seasoning and the other with Louisiana hot sauce. Whether you cook these on the grill or in a pan they only take a few minutes on each side. Overcooking will result in chewy pork chops. 8) Tilapia Put 1 t. of coconut oil into a pan and heat. Sprinkle your favorite seasoning on each side and cook for about 4 minutes per side on medium temperature. When it is thoroughly cooked it will flake easily.
9 The Kinda Not A Cheat Meals Try and keep these meals to a minimum because they will stall out your fat loss if you have too many of them. I limit myself to one of these types of meals a week. 1. Peanut Butter Sometimes I will just take a spoonful out of the jar and eat it. Laura Scudder s all natural is our favorite! For some extra carbs, slice an apple and spread it on. 2. Meatza We get a pre-packaged/pre-cut bag of cauliflower from Fresh and Easy, and throw it into a large food processor until thoroughly cut. Throw in 2 eggs and 1 T. of coconut flour. Spray a pizza pan and spread out the cauliflower mash. Bake at 350 for 9-11 minutes. When it looks solid take it out of the oven and add sauce. For toppings we like to brown 1 lb. 93/7 beef and add pepperoni. Sprinkle with cheese and bake for another 14 minutes. Chocolate Protein Peanut Butter Cups 1 scoop of chocolate or chocolate peanut butter flavored protein powder 2 T Jell-O sugar-free fat free instant chocolate fudge pudding 2 T natural peanut butter 1 T stevia 4-6 oz. water Mix all of the ingredients together. Put in muffin tins or small, shallow dishes. Put in freezer for at least 2 hours until hard. You can make a few, leave in freezer and take out to thaw for a few minutes before eating.
Guideline on How to Eat Throughout the Day
Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most
More informationHello and thank for downloading my free 15 Healthy Weight Loss Recipes E book!
Hello and thank for downloading my free 15 Healthy Weight Loss Recipes E book! This contains some of the favourite recipes from my original ebook, which you can find on my website (www.hayleyplummer.co.uk).
More informationIngredients & Directions:
Client Recipes Afternoon Parfait Ingredients & ½ cup Greek Yogurt Just a handful of roasted unsalted almonds ¼ cup frozen berries (this one is black cherries/blackberries/raspberries and blueberries) 1
More informationM E A L P R E P 1 0 1
F i s h e r N u t r i t i o n S y s t e m s M E A L P R E P 1 0 1 M e a l P r e p l i k e a B o s s a n d R e d u c e M e a l T i m e S t r e s s S U Z A N N E F I S H E R M S, R D, L D N BENEFITS OF MEAL
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More informationNutrition Planning LET S DO THIS!
Nutrition Planning LET S DO THIS! This nutrition section focuses on FAST fat loss! So if you aren t looking to lose pounds, you can adjust as needed. I m so excited for you to feel fit, lean, happy and
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationClass 4 overview. Clean, Separate, Cook and Chill. Description. Objectives. It s not just a Hamburger Menu. What will we do today?
Class 4 overview Description You will review food safety and the techniques of sautéing and browning. You will then prepare a Salisbury steak menu. Objectives 1. To learn food safety and build on kitchen
More informationHealthy Family Meals. by Mike and Amanda Hinman. Your Guide to Recipes that are Nutritious, Simple and Kid-friendly
y s MADEEa Healthy Family Meals by Mike and Amanda Hinman Your Guide to Recipes that are Nutritious, Simple and Kid-friendly Healthy Family Meals Made Easy Your guide to recipes that are nutritious, simple
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationTrim Healthy Mama Friendly
ThatOrganicMom.com Week Nine Menu Trim Healthy Mama Friendly by: ThatOrganicMom Week Nine Menu, Page 1 Week Nine Menu for Trim Healthy Mama Day One E- Apple Pie Crunch Granola p. 255 w/ Almond Milk S-
More informationDINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
More informationPEANUT BUTTER SMOOTHIE
OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable
More informationLIFE HAS HEALTHY CHOICES
LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11
More information21 Day Challenge Volume II Recipe Book
21 Day Challenge Volume II Recipe Book The benefits of healthy eating includes an increase in mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better
More informationTHE 20-POUND CHALLENGE
THE 20-POUND CHALLENGE Rapid Fat Loss Nutrition Plan - Phase I Jeff McDaniel jeff@fastfitbootcamps.com Introduction The meal plans and nutrition principles that follow are a culmination of over 10 of years
More informationKETO MEAL PLAN. Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad
KETO MEAL PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad Cucumber Tuna Salad Bacon Asparagus Mini Quiches Chicken Noodle Soup + Leftover Mini
More informationOrganifi Green Juice Recipe Book
Organifi Green Juice Recipe Book We wanted to share some of the amazingly tasty ways the community is LOVING their Organifi Green Powder. Try these out and anticipate some awesome recipe contests in the
More informationCOTTER CRUNCH LOWER SUGAR GLUTEN FREE MEAL PLAN
COTTER CRUNCH LOWER SUGAR GLUTEN FREE MEAL PLAN Recipes compiled into PDF format from http://www.cottercrunch.com/healthy-lower-sugar-gluten-free-meal-planrecipes/ Cotter Crunch All images & content are
More informationGUIDE TO DINING OUT BY LINDSAY JANG, RD
GUIDE TO DINING OUT BY LINDSAY JANG, RD TABLE OF CONTENTS HOW TO MANAGE EATING OUT...3 PLANNING AHEAD...4 MENU READING...5 HOW TO ORDER...5 ORDERING BY FOOD TYPE...7 Lindsay Jang, 2016 www.lindsayjang.com
More informationTournament/Competition Menu Items
MAKING THE MOVE TO HEALTHY CHOICES Tournament/Competition Menu Items November 1, 2010 November 2010 Move to Healthy Choices Tournament/Competition Menu for year round When planning the food for a tournament
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More information4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks
How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the 200-300 Calorie Snack list. Include any additional
More information(this isn t the exact recipe, I made some changes)
Savory Pepper Steak http://crockingirls.com/recipes/savory-pepper-steak/ (this isn t the exact recipe, I made some changes) 1½ lbs round steak, cut into ½ in strips ¼ cup flour ½ tsp salt ½ tsp pepper
More information42 Days to Fit & Feeling Good
Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach
More informationDinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9
In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More information2000 Calorie Fat Shredding
2000 Calorie Fat Shredding DESIGNED FOR PEOPLE 160-180 POUNDS MEALS, RECIPES, MACROS Coach Wayne - teamripped.com - All Right Reserved - Share but don t copy or edit. BRING IT! teamripped Gets Results!
More informationHere you will find 15 amazing recipes to make in bulk.
1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger
More informationMonthly Freezer Cooking Plan Make 111 Meals in 3 Hours
Monthly Freezer Cooking Plan Make 111 Meals in 3 Hours Thelittlefrugahouse.com Here's what we're going to be making: Breakfast Meals: 4 sausage, egg, and cheese burritos 6 sausage patties 24 muffins Dinner
More informationCopyright (C) 2014 Beth Cranford.
Thanksgiving Menu Breakfast Pumpkin-Chocolate Chip Muffins Snack Pepper Jelly & Cream Cheese w/ Crackers Mexican Dip w/ Nacho Chips Shrimp w/ Lemon Dip Dinner Turkey Cornbread Dressing Mashed Potatoes
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More informationHow to Use this Plan 3. Menu 4. Breakfasts 6. Lunch/Dinners 11. Snacks 17. Dessert 18. Prep Plan 19. Shopping List 21.
How to Use this Plan 3 Menu 4 Breakfasts 6 Lunch/Dinners 11 Snacks 17 Dessert 18 Prep Plan 19 Shopping List 21 2 Title of the book The typical meal plan says eat this meal here, here, and here. This, however,
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More informationOne-Day Clean Eating Meal Plan & Recipe Guide
One-Day Clean Eating Meal Plan & Recipe Guide Rachel Maser What is Clean Eating? Clean Eating is the habit of avoiding processed and refined food. Eat only whole foods, Avoid processed foods. Eliminate
More informationLow Carb & Tasty Recipes
Low Carb & Tasty Recipes My name is Amelia Easterbrook and I am a senior studying Public Health and Nutrition at the University of Nevada, Reno. As part of my curriculum, I have had the wonderful opportunity
More informationWelcome to the MySeeds Chia Introduction Cook Booklet!
Welcome to the MySeeds Chia Introduction Cook Booklet! We re so glad you d like to try chia seeds. This cook booklet is here to help you get started with MySeeds chia. There are a variety of recipes to
More informationYour Freezer Meal Bundle. Created by Kaitie Lawlor
Your Freezer Meal Bundle Created by Kaitie Lawlor www.fuchsiafreezer.ca Introduction to Freezer Meals... 3 Shopping List... 4 Printable Recipe Cards... 5 Breakfast Sandwiches... 7 Chunky Monkey Oatmeal
More informationfreezer fiesta! FROM HEALING HOPE freezer fiesta! before Order Kits day
FROM HEALING HOPE WWW.HEADWORTHS.COM before Order Kits day Smart thickeners Instant Soy Protein fiber plan Why? ² Help balance blood sugar ² Thicken sauces with protein instead of simple carb flours ²
More informationNutrition 4 Weight Loss Program
A 12-week nutrition series for weight loss and optimal health Class 2: Balanced Eating for Better Metabolism Class 2: Balanced Eating for Better Metabolism 2 The Nutrition 4 Weight Loss food plan is based
More information30-Day. Challenge Meal Plan WEEK 2
30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS
More information18 of the Tastiest, Healthiest Dinner Recipes Ever
18 of the Tastiest, Healthiest Dinner Recipes Ever The average household routinely only has about 12-15 recipes they use over and over with a few occasional special recipes they use every once in a while.
More informationQuestions and How to use these meal plans
Congratulations on taking charge of your health and your weight! You ll find that these meal plans are a great way to get your body started burning off fat in the least amount of time possible! There are
More informationRecipes for the Bariatric Patient
Recipes for the Bariatric Patient Presented by the Culinary Nutrition Students of Johnson & Wales RECIPE BOOK TABLE OF CONTENTS Introduction 3 Almond Protein Pancakes with Banana Cream Sauce Apple and
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
8 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More informationslow cooking IPE PACK - click here to join today!
slow cooking IPE PACK Using slow cooking methods has many benefits. Slow cooked meals are usually budget and family friendly, easy to prepare and clean up from and are loaded with nutrients that are sometimes
More informationWEEK 1 Meal Plan & Recipes
WEEK 1 Meal Plan & Recipes FAQs What if I don t like a certain food? You can swap veg for veg, poultry for poultry, fish for fish What if I have to go out for dinner? Stick to protein/veg/salad (no sauces)
More informationThe Balanced School Day At École Riverbend School
The Balanced School Day At École Riverbend School École Riverbend School follows a balanced school day timetable. This approach: promotes longer sustained blocks of teaching and learning, meets the nutritional
More informationYour Journey Begins HERE
Your Journey Begins HERE congratulations on your 1st step towards losing weight & living a healthier lifestyle Welcome to our OGX Nutritional Management Program. During this program, you will be set on
More informationWELCOME TO: THE PALEO CLEANSE
PALEO 3-DAY CLEANSE WELCOME TO: THE PALEO CLEANSE Hello friends! Welcome to our Paleo 3-Day Cleanse. Going grain-free can COMPLETELY change your life. With grain-free living, you won t be counting calories
More informationtwisted nutrition tips brought to you by: simple roots WELLNESS
twisted nutrition tips brought to you by: simple roots WELLNESS 5 twisted NUTRITION TIPS 1. eat breakfast later (like after 8:00 am) We ve all know that breakfast is the most important meal of the day,
More information12 HEALTHY RECIPES FOR 2019
12 HEALTHY RECIPES FOR 2019 If you re on a wellness journey you might be looking for ways to improve your eating habits. But it can sometimes seem like there are a million reasons to have a treat, which
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
9 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More informationCoach Rebecca - MyDitchTheScaleJourney.com
Garlic Parmesan Chicken & Spinach (2 Servings) 1 tbsp. Extra Virgin Olive Oil (EVOO) 3 tsp. 6 cloves minced garlic FREE 2 chicken breasts-chopped into bite size pieces 2 Red 1/2 tsp. Sea salt or Himalayan
More informationBy Jayson Hunter, RD, CSCS
By Jayson Hunter, RD, CSCS In Partnership with Fitness Boot Camp In here you will find 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories.
More informationFrom the Armstrong Kitchen - Breakfast
RECIPE LIST: Bunless Breakfast Burger Egg Loaf Egg White Omelet Going Granola Keto-my-Egg-O Pancakes Sunny Side of Spice (eggs) Sweet Potato Banana Split Bunless Breakfast Burger My boys LOVED these I
More informationYOUR NUTRITIONAL HOLIDAY SURVIVAL GUIDE
YOUR NUTRITIONAL HOLIDAY SURVIVAL GUIDE Amy Tackett, MS, RDN atackett@daytonymca.org 937-223-5201 www.daytonymca.org PRELIMINARY QUIZ ON AVERAGE, HOW MUCH WEIGHT IS GAINED DURING THE HOLIDAY SEASON? a.
More informationAsset Health s. Healthy Fall-Feast Cook-Off. Recipe Collection
Asset Health s Healthy Fall-Feast Cook-Off Recipe Collection i Breakfast Casserole 12 egg beater eggs 1 cup non fat milk 1 large bell pepper diced 1 white onion diced 2 roma tomatoes chopped 2 cups shredded
More informationMove to Healthy Choices Tournament/Competition Menu for year round
Move to Healthy Choices Tournament/Competition Menu for year round When planning the food for a tournament or competition day, consider offering healthier options. The athletes and families will appreciate
More informationMetabolic Fat Burning Smoothies
Metabolic Fat Burning Smoothies Table of Contents Introduction pg 3 Pink Flamingo Smoothie pg 4 Purple Crush Smoothie pg 5 Coconut Cream Coffee Caramel Keto Smoothie pg 6 Tropical Island Dream Smoothie
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Basic scrambled eggs. Directions Full Recipe
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationBreakfast. 2. 1/2 cup pre-prepped oatmeal with craisins (See Recipe section) 2 hard boiled eggs
Breakfast Pick from these and mix in any order with the lunches and dinners. Shakeology can also be a great breakfast mixed with frozen fruit etc., there are endless combinations! NOTE: Before all meals
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More information5 Tasty Recipes for a Better You: Your Nutrition Matters Most
5 Tasty Recipes for a Better You: Your Nutrition Matters Most Contents: Why a Balanced Diet?...1 You are What You Eat...2 Food to Stock Up.3 Daily Intake Goals...5 Ruler of Thumb.6 Learn to Fish...7 Sample
More informationCongratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program!
Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program! Substitutions: 2500 Just like you can adjust when you eat, you can also adjust what you eat. If you really
More informationAre you ready to push yourself?
Are you ready to push yourself? Eating clean can sometimes be a chore. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is clean anyway? First
More informationWork Svelte into Your Life
Work Svelte into Your Life Ok, so you have read through these sections and you are feeling overwhelmed. Don t worry, you are not alone and I have something that will ease your anxiety. Integrating Svelte
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationOUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES
OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES ALL RECIPE LINKS plus MORE found in this meal plan https://www.cottercrunch.com/anti-inflammatory-diet-meal-preprecipes-challenge/ Superfood overnight oatmeal
More informationStart Strong: 5 Tasty Breakfasts in No Time
Start Strong: 5 Tasty Breakfasts in No Time Copyright 2016, Bullworker.com All Rights Reserved Copying, editing, resales, or redistribution of this ebook are prohibited except with written consent from
More informationINTRODUCTION. The Muscle Cook s Top 10 Most Anabolicious Recipes. Compliments of Dave Ruel
Section 1: Introduction INTRODUCTION The Muscle Cook s Top 10 Most Anabolicious Recipes Compliments of Dave Ruel 2011 and beyond. All Rights Reserved. Want more info about Anabolic Cooking? Click Here
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Breakfast burrito: Whole wheat wrap Scrambled eggs, cheese Salsa, green pepper, onion, mushrooms
Mega Menu WEEK 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Breakfast sandwich: Whole wheat English muffin Eggs & cheese Tomato Orange juice Turkey sandwich: Whole grain bread Turkey
More informationSports Nutrition Race Week Plan
Sports Nutrition Race Week Plan MENU OPTION VEGGIES PROTEIN CARBS FATS BREAKFAST S Sweet potato pancakes [showcasing: high quality carb if needed morning of race] Sports Performance Smoothie + [showcasing
More information7 Day Meal Plan for Pregnancy
7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationFREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites
Back-to-School Meal Plan www.transfitathens.com Commit to the Lord whatever you do, and He will establish your plans. -Proverbs 16:3 Breakfast AM Snack Lunch PM Snack Dinner Exercise S PREP DAY! Chocolate
More informationDAY 23: Why Your Scale Is Evil. Challenge You feel great, are thinking better, sleeping better...then you step on the scale.
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
More information5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber
5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber Like most women, you have probably experienced self- sabotage and a lack of preparation on your health and weight loss journey.
More informationHi there, we are Olfa & Dawn, from Our Family World & Cook Your Heart Out.
Hi there, we are Olfa & Dawn, from Our Family World & Cook Your Heart Out. We believe you can make great food even if you re short on time and trying to stay on a budget. We love food that leans towards
More informationShortcuts for Slimming Meals
27 Shortcuts for Slimming Meals What s standing between you and a delicious, homecooked meal that s also healthy and won t bust your calorie budget? If you said no time, then you ll definitely want to
More informationEmpowered Nutrition - Critical Bench Lean Muscle Builder Calories
Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to
More informationEasy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND
Easy 7-Day Meal Plan for Busy Families Created by Dr., ND Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your
More information➊ Balsamic chicken wraps
➊ Balsamic chicken wraps 15 minutes 30 minutes 2 chicken breasts, grilled and sliced 1 red onion, sliced into strips 1 Tbsp olive oil 1/4 cup balsamic vinegar Heaping Tbsp sugar Lettuce, torn 8 burrito
More informationProduct Questions? REBODY ( ) Store in a cool, dry place.
FAQs Q: Do I eat during the 2-day juice cleanse? A: Yes, but keep consumption of food to more simple grains, fruits and vegetables. Q: What if I forget to take the Re Body Boost in the morning? A: No problem!
More informationThe 7 Day Meal Plan. Even a 5 year old could help with. Signature: Start Date: Over 30 s Body Transformation Specialists
Start Date: The 7 Day Meal Plan Even a 5 year old could help with Signature: www.dkninefitness.com Over 30 s Body Transformation Specialists Thank You For Downloading Here at DKnine Fitness, we ONLY work
More informationHappy STEP BACK Into Your Healthy Lifestyle with Our Reset Plan! What s Happening this Month: IN THIS ISSUE
JANUARY 2016 609.537.6777 capitalhealth.org/weightloss Follow us on IN THIS ISSUE Happy 2016 from Your Friends at the Capital Health Metabolic & Weight Loss Center! STEP BACK Into Your Healthy Lifestyle
More information2300 CALORIE MEAL PLAN. Author: Holly Expert
2300 CALORIE MEAL PLAN Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 2300 CALORIE MEAL PLAN This meal plan has been specifically designed for men who would like to lose
More informationShopping List WEEK paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationExplore your health with DELICIOUS FOODS
Explore your health with DELICIOUS FOODS Recipes Mannatech s TruHealth Signature Smoothie Although our TruPLENISH Shake is amazing on its own, you can personalize the following recipe with your favorite
More informationHIGH-PROTEIN SAMPLE MENUS
HIGH-PROTEIN SAMPLE MENUS High-Protein Sample Menus Cancer and treatments can increase the need for protein in your day. Ask your healthcare team or a registered dietitian how many protein grams and calories
More informationMonday Tuesday Wednesday Thursday Friday Saturday Sunday
Weekly Menu Plan 2 Breakfast Lunch Dinner Snacks for the day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hot oatmeal Yogurt Almonds or High- fibre Fruit Smoothie 100% whole Healthy Milk or
More information