Welcome to the April edition of Fit Life Monthly! The goal of this issue is to get you moving and get your energy up. And I’ve got some special activities and tricks to help you do that... plus delicious eats, as always.

And don’t forget... you now have a seasonal produce shopping list with the tastiest fruits and vegetables to eat in April. (It’s right after the recipe section.)

As with every issue of Fit Life Monthly, you have 3 items in each of 3 different categories: tips, recipes, and exercises:

I don’t sell anything in any issue of Fit Life Monthly. It’s purely to help you get as healthy and lean as possible... as easily as possible... while enjoying the process as much as possible. This is my gift to you. Thank you so much for being a loyal Nucific subscriber. :)

- Amy Lee, MD

Section 1: Inspiration Cheats3 tips for staying inspired and sticking to your health goals. Think of this as your monthly “Inspiration Cheat Sheet.”

Section 2: Healthy Eats3 recipes for easy, healthy dishes you can try at home. Who says being healthy can’t be delicious? (New seasonal produce section added!)

Section 3: Get on Your Feets!3 simple exercises you can do to stay active and energized and keep your metabolism burning all day long!

THE WEATHER IS GETTING WARMER...And it’s time to kick things up a notch!

SECTION 1: INSPIRATION CHEATS3 easy “hacks” that will keep your body blasting through

those calories for the next month.

Simple exercises are perfect: push-ups, wall presses, squats, stair runs... whatever you can do quickly to get your blood flowing and get fresh oxygen to your brain.

Take quick exercise breaks like this every hour or so, and you’ll feel better and think more clearly. Plus, frequent bursts of activity like these will boost your metabolism throughout the day and help you burn off body fat!

Take “exercise breaks” from sitting activities.

Tip #1:

Let’s face it: We just spend too much time sitting. And it does more than make us fatter and more out of shape.

You see, when you sit and work at a task for too long... you start to lose concentration, and the quality of your work diminishes. That’s why many productive people will take frequent breaks to reset their concentration. And it works like a charm!

In fact, the Pomodoro Technique — 25 minutes of work, followed by a 5 minute break — gained popularity for this very reason. Well, I have my own “slimming” version of this technique:

Every time you feel your concentration waning... get up and exercise for a few moments.

I’ll be honest with you... this trick is shockingly effective at minimizing fat storage. HOWEVER, it doesn’t give you a license to binge eat on unhealthy food. Unhealthy eating habits do a lot more to your body than simply add fat.

Now, I’m not telling you to wake up in the morning, step into the shower, and unleash icy water on yourself. I wouldn’t wish that on anyone! What I am saying is... once you have the shower going... gradually cool the water down until it’s as cool as regular tap water.

And there are two reasons I’m telling you to do this:

Want to minimize how many of the calories in your meals get stored as fat? Activate your muscles right before the meal. When your muscles are activated, a compound called GLUT-4 “opens the sugar doors” to your muscle cells — causing the calories you eat to be diverted to your muscles as fuel, instead of your fat cells as fat.

But how do you do this? By performing any combination of the exercises in Tip #1 above for 60 to 90 seconds. (I use the squats more often than anything else.)

1) EnergyThe mild jolt you get from the cool water wakes up your nervous system and opens up your eyes. When you step out of that shower, I guarantee you’ll be more awake and alert than you can remember being.

Move before you eat...

Take cold showers. I ’m serious!

Tip #2:

Tip #3:

Now you have three new body-slimming tricks up your sleeve. Use them daily and you’ll be surprised how good you look in a

month’s time.

In the meantime, let’s get cooking! (Next Page)

2) MetabolismSubjecting your body to cold temperatures activates brown adipose tissue (BAT) — also known as “fat-burning fat.” This special fat tissue signals your body to burn through normal body fat to heat itself up against the cold temperature.

And by the way... people who take cold showers consistently report feeling happier and more cheerful throughout the day. So, you’re more alert, leaner, and happier... just from a shower! Trust me, this trick is worth a try.

Burning fat without being hungry. It’s the ideal state for slimming down. And the way you achieve this is by igniting your metabolism with protein... while staying full with fiber and good fat. And that’s exactly what this month’s recipes will help you do — in the tastiest way possible!

SECTION 2: HEALTHY EATSThese delectable dishes will keep you full while your

body burns through calories.

Chocolate Cherry Oatmeal Bar

Filling, High-Fiber Breakfast:

Sometimes, it’s good to change things up. This breakfast is a tasty and convenient treat if you’re pressed for time. (Bake ahead of time, of course.) It’s loaded with antioxidants to charge your body with energy. Plus it’s high in fiber to feed your good gut bacteria for improved digestion and nutrient absorption.

And for an extra metabolic kick, you can add a scoop of your favorite protein powder to the recipe. :)

2 cups rolled oats

2 cups unsweetened almond milk, coconut milk, or skim milk

1 apple, grated

¼ teaspoon cinnamon

¼ teaspoon sea salt

Ingredients (serves 6):

1 teaspoon almond extract

1 cup unsweetened dried cherries

½ cup bittersweet chocolate, finely chopped (at least 70% cacao)

Instructions:

1. Preheat oven to 350ºF. Spray a 9x13 inch baking dish with oil, and set aside.

2. In a large bowl, combine the oats, almond milk, apple, cinnamon, sea salt, and almond extract. Let rest for 5 minutes for flavors to meld.

3. Add the chocolate and the cherries to the oatmeal mixture, then transfer to the baking dish.

4. Bake for 20 minutes, then cut into 6 servings. Keep refrigerated for up to a week. (I just eat 1 slice a day.)

5. Enjoy your energy-boosting breakfast! :)

Fresh ’n’ Tasty Tuna Wraps

Protein Pick-Me-Up Lunch:

To keep your metabolism rolling throughout the day, it’s important to get a “protein recharge” in the middle of the day. And that’s exactly what this easy-eating lunch does. It nourishes you like a salad, but eats like a sandwich... and leaves you feeling cheerful and satisfied. What more could you ask for in a lunch? :)

1 (5 oz) can of tuna packed in water, drained

¼ cup light mayo

½ teaspoon curry powder

1 stalk celery, finely diced

¼ red onion, finely minced

1 head butter lettuce

¼ cup diced roasted red pepper (canned ok)

Ingredients (serves 2):

¼ cup plain Greek yogurt

¼ teaspoon powdered garlic

¼ teaspoon black pepper

¼ teaspoon sea salt

Zest of 1 lemon

1 teaspoon minced parsley

Instructions*:

1. First, make the red pepper sauce – combine the roasted red pepper, yogurt, powdered garlic, lemon zest, and parsley in a blender. Blend until smooth, and set aside.

2. Next, make the tuna salad. Combine the tuna, celery, onion, mayo, and curry powder.

3. Fold the tuna salad and the red pepper sauce together – the color may be unusual, but the flavor is top-notch.

4. Serve with butter lettuce for wrapping.

5. Indulge and recharge! :)

Garlic and Herb Roasted Lamb Chops with Creamy Snap Pea Slaw

Fancy, Delectable Dinner:

Oh... my... word... I dare say this is the most delicious recipe that has made it into ANY issue of Fit Life Monthly so far. It’s that good. You’ve got to try it. It’s fall-apart-in-your-mouth juicy. It has a wonderful Mediterranean savory spice profile. And it gives you one last healthy protein kick before bed — perfect for priming your metabolism to burn red hot the next morning.

8 lamb chops, “frenched” (cut so the rib bone is exposed)

¼ cup minced rosemary

4 cloves garlic, minced

¼ cup extra virgin olive oil

1 teaspoon sea salt

1 teaspoon black pepper

1 teaspoon paprika

1 teaspoon powdered garlic

1 teaspoon powdered onion

Ingredients (serves 4):For the Lamb:

Instructions*:

1. Marinate the lamb chops. Add oil to a large, zip-top bag, then add rosemary, garlic, salt, and spices. Shake to combine, then add lamb. Shake bag until lamb is coated with marinade, then refrigerate AT LEAST 15 minutes.

2. Next, make the slaw: Add all ingredients to a large bowl. Stir to combine, and refrigerate for AT LEAST 30 minutes for flavors to develop.

3. Heat a large cast iron skillet over high heat on your stove. When skillet is very hot, add lamb chops and cook until browned, 2-3 minutes.

4. Flip, and cook an additional 2-3 minutes for medium rare (longer if you like them well done).

5. Let rest 2-3 minutes before serving 2 chops along with a cup of the pea slaw.

6. Light a candle, and savor your scrumptious, luxurious dinner! :)

1 pound snap peas, trimmed and

steamed until tender and bright green

1 red onion, finely minced

¼ cup mint, finely chopped

¼ cup parsley, finely chopped

Zest of 1 lemon

½ teaspoon sea salt

½ teaspoon black pepper

½ teaspoon garlic powder

½ cup plain Greek yogurt

¼ cup red wine vinegar

½ cup shelled pistachios

For the Slaw:

Devilishly Delicious Deviled Eggs (The Healthy Way)

Bonus High-Protein Snack:

When you sub in healthy fats and omega-3s... deviled eggs can actually be a really healthy, metabolism-boosting snack! However, I must warn you... this recipe is meant for a group of people. If you’re eating these solo, you’ll want to scale the recipe back... or give most of them away. They’re that addictive!

6 hardboiled eggs (pasture-raised or omega-3)

½ cup plain Greek yogurt

1 tablespoon Dijon mustard

1 teaspoon grated horseradish (from a jar)

1 teaspoon rice wine vinegar

1 teaspoon black pepper

½ teaspoon curry powder

½ teaspoon sea salt

1 tablespoon chopped chives (to garnish)

Ingredients (serves 12):

Instructions*:

1. Slice eggs in half the long way, and remove yolks.

2. Transfer yolks to a zip-top bag, and add yogurt, mustard, horseradish, vinegar, pepper, curry powder, and salt.

3. Seal the bag and mash all ingredients together with your hands from the outside. 4. Slice off a corner of the bag, and pipe the yolk mixture back into the hollowed

out egg whites.

5. Garnish with minced chives, and serve.

6. I have to stress... you’ll want a group of people to share these with. Enjoy! :)

(Month of March)Tasty Seasonal Produce List

Half the battle for healthy eating is knowing the right produce to buy. After all, fresh fruits and vegetables are the main things missing in most unhealthy diets. But if eating these items becomes a treat... you’re more likely to stick to it.

And the fruits and vegetables will start replacing calorie-dense foods in your diet, making it easier to shed excess fat. So, on that note, here’s a list of the tastiest, freshest, most in-season produce on the market right now. Enjoy! :)

Avocados: We all know about guacamole and other raw avocado preparations, but if you want to add a rich, nutty twist, try them grilled!

Butter Lettuce: Perfect for lettuce wraps or for delicate salads with light dressing (like vinaigrette). Delicious with avocado.

Cabbage: Use instead of noodles or rice in a saucy stir fry, or cut into wide slices and grill to bring out the nuttiness.

Cauliflower: Puree it as a healthy potato replacement, use it to make soup creamier, or toss it in olive oil and roast until crispy and addictive.

Blood Oranges: Oranges’ sweeter, fruitier cousin. Use segments in a salad, mix into your morning oatmeal, or use as a topping for grilled fish.

Peas: If you’re eating them out of the shell, consider them a starch replacement. In the shell (like snap peas) they’re a veggie. Try them with mint!

Pineapple: Puree and add to sauces for a high-fiber sweet kick, or grill and slice into your favorite salsa or guacamole.

Scallions: They’re more than just a garnish – try them sauteed in toasted sesame oil as a delicious side dish.

Spinach: Possibly one of the most versatile dark, leafy greens out there. It’s good as a salad, sauteed, in omelets, or in a stir-fry. I love adding a big handful to soup, too.

Decadent, healthy dishes and a shopping list full of fresh, ripe produce? CHECK!

Now, let’s get on your feets... outdoors? (Next Page)

Beets: They’re great roasted, or try them in a smoothie for an earthy sweetness and a great color.

Tip: If you spread oil on your hands before handling beets, you won’t stain your fingers.

Alright, let’s get out and go for it!

**As always, check with your doctor to make sure these or any other exercises are safe for you to do.

Exercise 1: Plank Shoulder Taps

This exercise strengthens your core, arms, and shoulders at the same time. Make sure you do this on the grass. You’ll want a soft surface in case you tumble.

With the weather finally warming up, this is the perfect time to get outside! That’s why all of this month’s exercises are performed outdoors. However, if the weather isn’t nice yet where you are, every single one of these exercises can be performed indoors as well.**

SECTION 3: GET ON YOUR FEETS!Get outside the house (or office) for these. It’s time to

enjoy the warmer weather!

Step 1: Get into a push-up position. Make sure your hands are directly below your shoulders and your feet are in line with your hips.

Your fingers should be spread, with your index fingers pointing straight forward. Your elbows should be facing backward, not flared out to the sides. Your body should be a straight line all the way from your heels to the top of your head.**

Step 2: From the push-up position, shift your weight onto your left hand and carefully lift your right hand off the ground, cross it over your body, and touch your left shoulder.

Step 3: Lower your right hand back to the ground so you’re in the starting push-up position. Then, repeat the motion with the other arm.

Step 4: Alternate “shoulder tapping” like this: right, left, right, left... for a total of 14 repetitions (7 each side).

Exercise 2: Tree Sit

This exercise will help strengthen and tone your quadriceps, calves, and glutes — helping make those trips up and down the stairs a piece of cake!

Step 1: Find a large tree and firmly rest your back against it in a sitting position. Make sure your back is straight, your knees are directly above your ankles, and your feet are firmly planted on the ground.

Step 2: Hold this position for up to 30 seconds. The weight should be on your heels… not your toes.

Step 3: Stand up and take a 30-second break. Then repeat one more time, for a total of two “sitting” sessions.

NOTE: If you want to add a twist to this exercise, hold your arms up to your left and right sides and do arm circles. Make sure your arms are straight! This will target the muscles in your shoulders.

**If the full push-up position causes too much strain, you can have your knees on the ground.

Exercise 3: Outward Knee Push

This exercise helps to tone your arms and legs at the same time. It’ll improve balance and stability from head to toe.

Step 1: Find a park bench or place you can sit comfortably. Sit with your feet aligned outside your hips. Make sure your knees are at a 90 degree angle and your back is straight. Place your hands on the outsides of your knees.

Step 2: With your hands, press inward on your knees while resisting outwardly with your legs. Allow your knees to touch.

Step 3: Move your hands to the inside of your knees and start pushing them apart. Use your leg muscles to resist inwardly against your

hands. Stop once you’ve pushed your knees to out past your ankles.

Step 4: Repeat 10 times each way.

NOTE: It’s up to you how much resistance is applied. So, start with light pressure, and don’t overdo it!

Nicely done! Now, drink some water and enjoy those tasty lamb chops! :)

I hope this issue of Fit Life Monthly gets you outside in the fresh air... and helps you feel bright-eyed and bushy-tailed.

Now, if you’ve been with me since I launched this free monthly eBook last year, you know it’s been a heck of a fun and healthy journey so far. If, on the other hand, you’re new to Fit Life Monthly, I encourage you to use this handy little eBook as a tool to keep you inspired and focused every month.

After all, Fit Life Monthly is 100% free for you, and I pour my heart into every issue.

So, follow the tips, recipes, and exercises in this eBook... and you’ll be able to spend the coming summer months looking and feeling awesome! :)

To your present and future health,

- Amy Lee, MD

THANKS FOR JOINING ME!!