Nutrition Guide For

Transformation Launch Day and The 6

Week Better Body Challenge

Compiled by written by research by

Glenn Greer Co-Owner of Red Zone Fitness (Formerly Gables Fitness)

Women Guide

The primary goals of this Nutrition Manual is to help you lose fat permanently and to educate you in the

process of losing fat My goal is to turn you into a ldquofat loss expertrdquohellip to teach you why you should lose

fat and help you understand the process hellip and to do so without bias or ulterior motive

To achieve this goal I decided ndash after careful consideration ndash to self publish this book in laymanrsquos terms

with a minimum of scientific jargon and without long lists of scientific references Instead of long boring

scientific discussions of biochemistry and long lists of references to scientific papers you will find

sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook

was written for you as a simple yet detailed instruction manual

You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just

an informational book It is a complete system that will take you from where you are now to where you

want to be ndash in the shortest possible period of time

Let me first and foremost explain something Red Zone Fitness Programming is about Supportive

Nutrition and Progressive Exercise

Exercise should involve both resistance training and progressive aerobic training These combined models

along with supportive nutrition and supplementation will help to accelerate your results

Resistance training helps to improve your muscle tone bone density and helps to burn calories

not only during the workout but after Itrsquos called the afterburn

1 I recommend full body workouts that use large muscle groups You will achieve a great calorie

burn The weight you use must cause momentary muscle failure

2 I recommend that you keep rest periods short and transition from one movement to the next This

will not only challenge your muscles but your cardiovascular system

3 Always wear a heart rate monitor so you can observe your training intensity based up on your age

and fitness level You can see if you are training to easy or too hard

Cardio Training helps to improve the heart and lungs and directly burns calories I strongly

recommend interval training to maximize calorie burning vs sustain cardio training Interval

training has been shown to increase calorie burn during and after the workout just like resistance

training You start with a warm up Gradually increase the intensity find the intensity that

challenges you from 30 to 1 minute and then go back to recovery (a less intense one minute)

Then you start the process again Usually we start with 20 minutes and gradually increase the

minutes as the personrsquos level of fitness increases

1 As your level of fitness increases you need to look at your duration (how long you perform

cardio) your intensity (how hard you perform the cardio training) frequency (how many times

per week you perform cardio) and mode (look to change from the treadmill to a different form of

cardio tool)

2 Always wear your heart rate monitor to observe your training intensity

ldquoProgress is impossible without change and those who ca nnot change

their minds cannot change anything-George Bernard Shawrdquo

I want to show you how supportive nutrition (eating healthy every 3 to 3 frac12 hours) can affect food

hormones to liberate body fat increase metabolism and challenging exercises to fit your fitness level can

increase metabolism not only during exercise but also after

Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp Vegetables

Adequate Protein (4 to 6 meals)

Women 20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

BeefMeat Group Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Greek Yogurt (pla in non-fat) Watch for

the sugar content

Skim mi lk Rice Dream A lmond Breeze

Protein Supplements

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l ight Champion Nutr i t ion ISO-100 by Dymat ize

Add your favor i te f ru i t 1 tbsp of a lmond but ter unsweetened a lmond breeze and ice and you are ready to go Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you ask about our Great Snack Ideas

guide book fo r more snack ideas

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Favorable Complex Carbs For Optimal Energy

Old Fashioned Oatmeal) Steel Cut

Alpen

Uncles Sams (Fruit)

Ezekiel Breads (Sprouted)

Kashi Go Lean (35 grams to 40 grams)

Ezekiel Whole Grain Breads (In The Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread `

Wasa Crackers Whole Grain (Use For Snacks)

Whole Grain Pasta (Learn your proper serving size)

CouscousQuinoa

Whole Grain Brown Rice

Couscous (Watch out for the high sodium packets)

Black Beans ( low sodium)

Lenti l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn

When choosing cereals make

sure you look for low sugar cereals that offer 8 grams or less

per serving

The fiber should be 5 grams or higher per serving to make it a

supportive choice

The choices of cereals with the

star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads

in The Frozen Section Ezekiel is one of the best On the average

the whole grain bread should

have atleast 15-20 grams of complex carbs per slice

Favorable Complex Carbohydrates

Summary Of Favorable Carbohydrates I want you to eat

8 ndash Berries amp Cherries

Berries like blueberries blackberries raspberries and cherries

(although not technically a berry) are some of the BEST carbs

you can eat They are high in fiber packed with antioxidants

and score extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a week and itrsquos an

awesome nutritious way to finish off any meal Great as a

snack too Try them on top of greek yogurthellip Mmm

7 ndash Baked Potato

Potatoes are one of the most popular vegetables because

theyrsquore nutritious easy to prepare and very versatile

Theyrsquore rich in complex carbohydrates that can supply

energy but not all that high in calories because theyrsquore

low in fat and protein

One medium-sized plain baked potato (about three inches

in diameter) has about 150 calories That same potato has

about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of

vitamins and minerals A small baked potato has about

130 calories A large baked potato can have about 275

calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)

calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash

even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread

Sprouted grain breads like Ezekial 49 bread (one of the

most popular brands of sprouted grain bread) is a great way

to include bread in your diet without all the issues associated

with white breads and even 100 whole wheat breads

Instead Ezekial bread is organic sprouted 100 whole

grain flourless bread A 2-slice serving even contains 8

grams of complete protein and 6 grams of fiber so donrsquot

give up the bread just choose the right kind

The primary goals of this Nutrition Manual is to help you lose fat permanently and to educate you in the

process of losing fat My goal is to turn you into a ldquofat loss expertrdquohellip to teach you why you should lose

fat and help you understand the process hellip and to do so without bias or ulterior motive

To achieve this goal I decided ndash after careful consideration ndash to self publish this book in laymanrsquos terms

with a minimum of scientific jargon and without long lists of scientific references Instead of long boring

scientific discussions of biochemistry and long lists of references to scientific papers you will find

sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook

was written for you as a simple yet detailed instruction manual

You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just

an informational book It is a complete system that will take you from where you are now to where you

want to be ndash in the shortest possible period of time

Let me first and foremost explain something Red Zone Fitness Programming is about Supportive

Nutrition and Progressive Exercise

Exercise should involve both resistance training and progressive aerobic training These combined models

along with supportive nutrition and supplementation will help to accelerate your results

Resistance training helps to improve your muscle tone bone density and helps to burn calories

not only during the workout but after Itrsquos called the afterburn

1 I recommend full body workouts that use large muscle groups You will achieve a great calorie

burn The weight you use must cause momentary muscle failure

2 I recommend that you keep rest periods short and transition from one movement to the next This

will not only challenge your muscles but your cardiovascular system

3 Always wear a heart rate monitor so you can observe your training intensity based up on your age

and fitness level You can see if you are training to easy or too hard

Cardio Training helps to improve the heart and lungs and directly burns calories I strongly

recommend interval training to maximize calorie burning vs sustain cardio training Interval

training has been shown to increase calorie burn during and after the workout just like resistance

training You start with a warm up Gradually increase the intensity find the intensity that

challenges you from 30 to 1 minute and then go back to recovery (a less intense one minute)

Then you start the process again Usually we start with 20 minutes and gradually increase the

minutes as the personrsquos level of fitness increases

1 As your level of fitness increases you need to look at your duration (how long you perform

cardio) your intensity (how hard you perform the cardio training) frequency (how many times

per week you perform cardio) and mode (look to change from the treadmill to a different form of

cardio tool)

2 Always wear your heart rate monitor to observe your training intensity

ldquoProgress is impossible without change and those who ca nnot change

their minds cannot change anything-George Bernard Shawrdquo

I want to show you how supportive nutrition (eating healthy every 3 to 3 frac12 hours) can affect food

hormones to liberate body fat increase metabolism and challenging exercises to fit your fitness level can

increase metabolism not only during exercise but also after

Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp Vegetables

Adequate Protein (4 to 6 meals)

Women 20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

BeefMeat Group Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Greek Yogurt (pla in non-fat) Watch for

the sugar content

Skim mi lk Rice Dream A lmond Breeze

Protein Supplements

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l ight Champion Nutr i t ion ISO-100 by Dymat ize

Add your favor i te f ru i t 1 tbsp of a lmond but ter unsweetened a lmond breeze and ice and you are ready to go Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you ask about our Great Snack Ideas

guide book fo r more snack ideas

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Favorable Complex Carbs For Optimal Energy

Old Fashioned Oatmeal) Steel Cut

Alpen

Uncles Sams (Fruit)

Ezekiel Breads (Sprouted)

Kashi Go Lean (35 grams to 40 grams)

Ezekiel Whole Grain Breads (In The Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread `

Wasa Crackers Whole Grain (Use For Snacks)

Whole Grain Pasta (Learn your proper serving size)

CouscousQuinoa

Whole Grain Brown Rice

Couscous (Watch out for the high sodium packets)

Black Beans ( low sodium)

Lenti l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn

When choosing cereals make

sure you look for low sugar cereals that offer 8 grams or less

per serving

The fiber should be 5 grams or higher per serving to make it a

supportive choice

The choices of cereals with the

star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads

in The Frozen Section Ezekiel is one of the best On the average

the whole grain bread should

have atleast 15-20 grams of complex carbs per slice

Favorable Complex Carbohydrates

Summary Of Favorable Carbohydrates I want you to eat

8 ndash Berries amp Cherries

Berries like blueberries blackberries raspberries and cherries

(although not technically a berry) are some of the BEST carbs

you can eat They are high in fiber packed with antioxidants

and score extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a week and itrsquos an

awesome nutritious way to finish off any meal Great as a

snack too Try them on top of greek yogurthellip Mmm

7 ndash Baked Potato

Potatoes are one of the most popular vegetables because

theyrsquore nutritious easy to prepare and very versatile

Theyrsquore rich in complex carbohydrates that can supply

energy but not all that high in calories because theyrsquore

low in fat and protein

One medium-sized plain baked potato (about three inches

in diameter) has about 150 calories That same potato has

about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of

vitamins and minerals A small baked potato has about

130 calories A large baked potato can have about 275

calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)

calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash

even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread

Sprouted grain breads like Ezekial 49 bread (one of the

most popular brands of sprouted grain bread) is a great way

to include bread in your diet without all the issues associated

with white breads and even 100 whole wheat breads

Instead Ezekial bread is organic sprouted 100 whole

grain flourless bread A 2-slice serving even contains 8

grams of complete protein and 6 grams of fiber so donrsquot

give up the bread just choose the right kind

Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp Vegetables

Adequate Protein (4 to 6 meals)

Women 20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

BeefMeat Group Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Greek Yogurt (pla in non-fat) Watch for

the sugar content

Skim mi lk Rice Dream A lmond Breeze

Protein Supplements

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l ight Champion Nutr i t ion ISO-100 by Dymat ize

Add your favor i te f ru i t 1 tbsp of a lmond but ter unsweetened a lmond breeze and ice and you are ready to go Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you ask about our Great Snack Ideas

guide book fo r more snack ideas

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Favorable Complex Carbs For Optimal Energy

Old Fashioned Oatmeal) Steel Cut

Alpen

Uncles Sams (Fruit)

Ezekiel Breads (Sprouted)

Kashi Go Lean (35 grams to 40 grams)

Ezekiel Whole Grain Breads (In The Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread `

Wasa Crackers Whole Grain (Use For Snacks)

Whole Grain Pasta (Learn your proper serving size)

CouscousQuinoa

Whole Grain Brown Rice

Couscous (Watch out for the high sodium packets)

Black Beans ( low sodium)

Lenti l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn

When choosing cereals make

sure you look for low sugar cereals that offer 8 grams or less

per serving

The fiber should be 5 grams or higher per serving to make it a

supportive choice

The choices of cereals with the

star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads

in The Frozen Section Ezekiel is one of the best On the average

the whole grain bread should

have atleast 15-20 grams of complex carbs per slice

Favorable Complex Carbohydrates

Summary Of Favorable Carbohydrates I want you to eat

8 ndash Berries amp Cherries

Berries like blueberries blackberries raspberries and cherries

(although not technically a berry) are some of the BEST carbs

you can eat They are high in fiber packed with antioxidants

and score extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a week and itrsquos an

awesome nutritious way to finish off any meal Great as a

snack too Try them on top of greek yogurthellip Mmm

7 ndash Baked Potato

Potatoes are one of the most popular vegetables because

theyrsquore nutritious easy to prepare and very versatile

Theyrsquore rich in complex carbohydrates that can supply

energy but not all that high in calories because theyrsquore

low in fat and protein

One medium-sized plain baked potato (about three inches

in diameter) has about 150 calories That same potato has

about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of

vitamins and minerals A small baked potato has about

130 calories A large baked potato can have about 275

calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)

calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash

even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread

Sprouted grain breads like Ezekial 49 bread (one of the

most popular brands of sprouted grain bread) is a great way

to include bread in your diet without all the issues associated

with white breads and even 100 whole wheat breads

Instead Ezekial bread is organic sprouted 100 whole

grain flourless bread A 2-slice serving even contains 8

grams of complete protein and 6 grams of fiber so donrsquot

give up the bread just choose the right kind

Adequate Protein (4 to 6 meals)

Women 20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

BeefMeat Group Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Greek Yogurt (pla in non-fat) Watch for

the sugar content

Skim mi lk Rice Dream A lmond Breeze

Protein Supplements

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l ight Champion Nutr i t ion ISO-100 by Dymat ize

Add your favor i te f ru i t 1 tbsp of a lmond but ter unsweetened a lmond breeze and ice and you are ready to go Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you ask about our Great Snack Ideas

guide book fo r more snack ideas

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Favorable Complex Carbs For Optimal Energy

Old Fashioned Oatmeal) Steel Cut

Alpen

Uncles Sams (Fruit)

Ezekiel Breads (Sprouted)

Kashi Go Lean (35 grams to 40 grams)

Ezekiel Whole Grain Breads (In The Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread `

Wasa Crackers Whole Grain (Use For Snacks)

Whole Grain Pasta (Learn your proper serving size)

CouscousQuinoa

Whole Grain Brown Rice

Couscous (Watch out for the high sodium packets)

Black Beans ( low sodium)

Lenti l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn

When choosing cereals make

sure you look for low sugar cereals that offer 8 grams or less

per serving

The fiber should be 5 grams or higher per serving to make it a

supportive choice

The choices of cereals with the

star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads

in The Frozen Section Ezekiel is one of the best On the average

the whole grain bread should

have atleast 15-20 grams of complex carbs per slice

Favorable Complex Carbohydrates

Summary Of Favorable Carbohydrates I want you to eat

8 ndash Berries amp Cherries

Berries like blueberries blackberries raspberries and cherries

(although not technically a berry) are some of the BEST carbs

you can eat They are high in fiber packed with antioxidants

and score extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a week and itrsquos an

awesome nutritious way to finish off any meal Great as a

snack too Try them on top of greek yogurthellip Mmm

7 ndash Baked Potato

Potatoes are one of the most popular vegetables because

theyrsquore nutritious easy to prepare and very versatile

Theyrsquore rich in complex carbohydrates that can supply

energy but not all that high in calories because theyrsquore

low in fat and protein

One medium-sized plain baked potato (about three inches

in diameter) has about 150 calories That same potato has

about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of

vitamins and minerals A small baked potato has about

130 calories A large baked potato can have about 275

calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)

calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash

even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread

Sprouted grain breads like Ezekial 49 bread (one of the

most popular brands of sprouted grain bread) is a great way

to include bread in your diet without all the issues associated

with white breads and even 100 whole wheat breads

Instead Ezekial bread is organic sprouted 100 whole

grain flourless bread A 2-slice serving even contains 8

grams of complete protein and 6 grams of fiber so donrsquot

give up the bread just choose the right kind

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Favorable Complex Carbs For Optimal Energy

Old Fashioned Oatmeal) Steel Cut

Alpen

Uncles Sams (Fruit)

Ezekiel Breads (Sprouted)

Kashi Go Lean (35 grams to 40 grams)

Ezekiel Whole Grain Breads (In The Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread `

Wasa Crackers Whole Grain (Use For Snacks)

Whole Grain Pasta (Learn your proper serving size)

CouscousQuinoa

Whole Grain Brown Rice

Couscous (Watch out for the high sodium packets)

Black Beans ( low sodium)

Lenti l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn

When choosing cereals make

sure you look for low sugar cereals that offer 8 grams or less

per serving

The fiber should be 5 grams or higher per serving to make it a

supportive choice

The choices of cereals with the

star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads

in The Frozen Section Ezekiel is one of the best On the average

the whole grain bread should

have atleast 15-20 grams of complex carbs per slice

Favorable Complex Carbohydrates

Summary Of Favorable Carbohydrates I want you to eat

8 ndash Berries amp Cherries

Berries like blueberries blackberries raspberries and cherries

(although not technically a berry) are some of the BEST carbs

you can eat They are high in fiber packed with antioxidants

and score extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a week and itrsquos an

awesome nutritious way to finish off any meal Great as a

snack too Try them on top of greek yogurthellip Mmm

7 ndash Baked Potato

Potatoes are one of the most popular vegetables because

theyrsquore nutritious easy to prepare and very versatile

Theyrsquore rich in complex carbohydrates that can supply

energy but not all that high in calories because theyrsquore

low in fat and protein

One medium-sized plain baked potato (about three inches

in diameter) has about 150 calories That same potato has

about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of

vitamins and minerals A small baked potato has about

130 calories A large baked potato can have about 275

calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)

calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash

even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread

Sprouted grain breads like Ezekial 49 bread (one of the

most popular brands of sprouted grain bread) is a great way

to include bread in your diet without all the issues associated

with white breads and even 100 whole wheat breads

Instead Ezekial bread is organic sprouted 100 whole

grain flourless bread A 2-slice serving even contains 8

grams of complete protein and 6 grams of fiber so donrsquot

give up the bread just choose the right kind

Summary Of Favorable Carbohydrates I want you to eat

8 ndash Berries amp Cherries

Berries like blueberries blackberries raspberries and cherries

(although not technically a berry) are some of the BEST carbs

you can eat They are high in fiber packed with antioxidants

and score extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a week and itrsquos an

awesome nutritious way to finish off any meal Great as a

snack too Try them on top of greek yogurthellip Mmm

7 ndash Baked Potato

Potatoes are one of the most popular vegetables because

theyrsquore nutritious easy to prepare and very versatile

Theyrsquore rich in complex carbohydrates that can supply

energy but not all that high in calories because theyrsquore

low in fat and protein

One medium-sized plain baked potato (about three inches

in diameter) has about 150 calories That same potato has

about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of

vitamins and minerals A small baked potato has about

130 calories A large baked potato can have about 275

calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)

calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash

even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread

Sprouted grain breads like Ezekial 49 bread (one of the

most popular brands of sprouted grain bread) is a great way

to include bread in your diet without all the issues associated

with white breads and even 100 whole wheat breads

Instead Ezekial bread is organic sprouted 100 whole

grain flourless bread A 2-slice serving even contains 8

grams of complete protein and 6 grams of fiber so donrsquot

give up the bread just choose the right kind

5 -Whole Grain Brown Rice

The difference between brown rice and white rice is not just color A

whole grain of rice has several layers Only the outermost layer the

hull is removed to produce what we call brown rice This process is

the least damaging to the nutritional value of the rice and avoids the

unnecessary loss of nutrients that occurs with further processing

4- Beans Lentils and other Legumes

Beans and Lentils part of the ldquolegumerdquo family just may be

my 1 choice for a healthy carb Packed with loads of fiber

and protein these guys come in so many different varieties

that yoursquoll never get bored lentils chickpeas black eyed

peas black beans red beans kidney beans navy beans

butter beans lima beans pinto beanshellipand the list goes on

3 ndash Quinoa

While brown rice is thought to be the healthy grain therersquos

one even better and thatrsquos quinoa

Quinoa is a gluten free grain that contains double the protein

of brown rice along with greater fiber content and a lower

glycemic load

Not only that but quinoa is the ONLY grain to contain

complete protein and the full spectrum of amino acids It

comes in several varieties including ldquooatmeal-likerdquo flakes and

itrsquos wholegrain rice-like form

Enjoy it as an oatmeal substitute for breakfast in salads or

casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal

2 ndash Steel-cut (Irish) oats and Old Fashioned Oats

These are the least processed type of oat cereal The toasted oat

groats are simply chopped into chunks about the size of a sesame

seed That means that a bowl of quick-cooking or instant oats might

not keep you satisfied for as long as rolled or steel-cut oats would

Also based upon experience with clients steel oats as well as old

fashioned oats help to keep their energy levels sustained Meaning

they can perform more intense workouts longer without feeling tired

1 ndash Sweet Potato

Sweet potatoes are rich in complex carbohydrates

dietary fiber beta-carotene In 1992 the Center for

Science in the Public Interest compared the nutritional

value of sweet potatoes to other vegetables Considering

fiber content complex carbohydrates protein vitamins

A and C iron and calcium the sweet potato ranked

highest in nutritional value

Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss

Recommending the amount of favorable carbs varies from person to

person It depends on their fitness goal their exercise intensity and your exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f irst meal of the day and the 2 n d complex carb is to be eaten after your intense workout Strategy- Ideal ly Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning

Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort

By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos b ody helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one to two extra complex carbs for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 15

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f icu l t to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

Dark green vegetables

bok choy broccol i col lard greens dark green leafy let tuce kale mesc lun mustard greens romaine let tuce spinach

turn ip greens watercress Let tuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Ar t ichoke Cabbage Celery

Add some spices and herbs Look for low fatLow Sugar

Use seasoned vinegars balsamic or wine vinegars to season both salads and vegetables (Look over my condiment l isting for extra flavoring )

Other vegetables

art ichokes asparagus bean sprouts beets Brussels sprouts cabbage

caul if lower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsn ips

tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients inc luding potassium dietary fiber fo late (fo l ic ac id) vitamin A vitamin E and vitamin C

2 ndash Steel-cut (Irish) oats and Old Fashioned Oats

These are the least processed type of oat cereal The toasted oat

groats are simply chopped into chunks about the size of a sesame

seed That means that a bowl of quick-cooking or instant oats might

not keep you satisfied for as long as rolled or steel-cut oats would

Also based upon experience with clients steel oats as well as old

fashioned oats help to keep their energy levels sustained Meaning

they can perform more intense workouts longer without feeling tired

1 ndash Sweet Potato

Sweet potatoes are rich in complex carbohydrates

dietary fiber beta-carotene In 1992 the Center for

Science in the Public Interest compared the nutritional

value of sweet potatoes to other vegetables Considering

fiber content complex carbohydrates protein vitamins

A and C iron and calcium the sweet potato ranked

highest in nutritional value

Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss

Recommending the amount of favorable carbs varies from person to

person It depends on their fitness goal their exercise intensity and your exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f irst meal of the day and the 2 n d complex carb is to be eaten after your intense workout Strategy- Ideal ly Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning

Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort

By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos b ody helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one to two extra complex carbs for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 15

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f icu l t to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

Dark green vegetables

bok choy broccol i col lard greens dark green leafy let tuce kale mesc lun mustard greens romaine let tuce spinach

turn ip greens watercress Let tuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Ar t ichoke Cabbage Celery

Add some spices and herbs Look for low fatLow Sugar

Use seasoned vinegars balsamic or wine vinegars to season both salads and vegetables (Look over my condiment l isting for extra flavoring )

Other vegetables

art ichokes asparagus bean sprouts beets Brussels sprouts cabbage

caul if lower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsn ips

tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients inc luding potassium dietary fiber fo late (fo l ic ac id) vitamin A vitamin E and vitamin C

Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss

Recommending the amount of favorable carbs varies from person to

person It depends on their fitness goal their exercise intensity and your exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f irst meal of the day and the 2 n d complex carb is to be eaten after your intense workout Strategy- Ideal ly Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning

Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort

By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos b ody helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one to two extra complex carbs for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 15

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f icu l t to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

Dark green vegetables

bok choy broccol i col lard greens dark green leafy let tuce kale mesc lun mustard greens romaine let tuce spinach

turn ip greens watercress Let tuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Ar t ichoke Cabbage Celery

Add some spices and herbs Look for low fatLow Sugar

Use seasoned vinegars balsamic or wine vinegars to season both salads and vegetables (Look over my condiment l isting for extra flavoring )

Other vegetables

art ichokes asparagus bean sprouts beets Brussels sprouts cabbage

caul if lower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsn ips

tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients inc luding potassium dietary fiber fo late (fo l ic ac id) vitamin A vitamin E and vitamin C

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f icu l t to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

Dark green vegetables

bok choy broccol i col lard greens dark green leafy let tuce kale mesc lun mustard greens romaine let tuce spinach

turn ip greens watercress Let tuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Ar t ichoke Cabbage Celery

Add some spices and herbs Look for low fatLow Sugar

Use seasoned vinegars balsamic or wine vinegars to season both salads and vegetables (Look over my condiment l isting for extra flavoring )

Other vegetables

art ichokes asparagus bean sprouts beets Brussels sprouts cabbage

caul if lower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsn ips

tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients inc luding potassium dietary fiber fo late (fo l ic ac id) vitamin A vitamin E and vitamin C

SIMPLE CARBOHYDRATES (2-3 Fruits a Day)

Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit

The ingest ion of a very sweet f rui t can resul t in the same insul in re lease as s tuf f in g brownies into your mouth Fru its are general ly h igh in essent ia l v i tamins and minerals however i f you are t rying to reduce or contro l body fat t r y to el im inate sucrose and

minimize your in take of f rui ts wi th h igh sugar amount

It is better to have solid fruit then fruit juices

Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable

A piece of f ru it and e ither a prote in shake or two teaspoons of peanut but ter is great r ight before a workout I f you are tra ining ear ly morning i ts not expected for you to prepare a prote in and a complex carbohydrate then immediately workout This had to do wi th ef f ic ient d igest ion Since f ru it and a minimal amount of prote in wi l l be eate n the body wi l l quick ly d igest i t and g ive you the energy you need

I usual ly recommend a fru it a long with a protein and good fats when not inc luding a

complex carbstarch

For Example frac12 cup of low fat cottage cheese or Greek Yogurt (That rsquos the protei n source)

frac12 cup of blue berr ies

frac14 cup of s l ices almonds

Or

Protein Powder with unsweetened a lmond butter

1 banana

1 tbsp of a lmond butter or peanut butter

Snack ideas containing fruit are at the end of this guide

1 Apple

Choose 20 grams of a f ruit Start with 2 to 3 fruits a day when you are not having the starch

1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberr ies

Calor ies 82

Simple Carbs 204 frac12 Canteloupe

Calor ies 94

Simple Carbs 223 Grapefruit frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp

Calor ies 80

Simple Carbs 20 Nectarine (1)

Calor ies 67

Simple Carbs 16 Orange (1)

Calor ies 65

Simple Carbs 163 Peach (1)

Calor ies 37

Simple Carbs 97 Pear (1)

Calor ies 98

Simple Carbs 251 Plum (1)

Calor ies 36

Simple Carbs 86 Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberr ies 1 cup

Calor ies 62

Simple Carbs 14 Strawberries 1 cup

Calor ies 46

Simple Carbs 104 Watermelon (diced) 1 cup

Calor ies 50

Simple Carbs 36

Ideal ly you want to choose fru it when you are not having a complex carb

Example When having the visalus protei n shake add a banana Or i f choosing greek yogurt add blue berr ies I f having a tuna chicken or f ish salad add orange sl ices

Calor ies 81

Simple Carbs 21

ESSENTIAL FATS ( 2 Fats)

Fats

Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural peanut

butter peanut oi l ol ives o l ive oi l and canola oi l

Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American

diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foo ds

(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l

Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Ken rsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar

Reduce or e l iminate sugar by using these sweet-tast ing sp ices

Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re t he mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and

pepper o r use an I ta l ian season ing b lend

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes Spinning or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calorie burn then regular walking your need for more overal l calor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car on a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories n eed to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty I f at any t ime you feel you need to increase your complex carbohydrate then do so When wil l you know a You feel hungrier and you are start ing to get dizzy b You are notic ing you are eat ing more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercising l ike a beast eat ing f requently but you are not not ic ing results Okayhelliplet rsquos get to it

What are Proteins Complex Carbohydrates Fibrous Vegetables Fruits and Essential Fats

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on educati on The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean prote in okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Th en f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

1 Apple

Choose 20 grams of a f ruit Start with 2 to 3 fruits a day when you are not having the starch

1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberr ies

Calor ies 82

Simple Carbs 204 frac12 Canteloupe

Calor ies 94

Simple Carbs 223 Grapefruit frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp

Calor ies 80

Simple Carbs 20 Nectarine (1)

Calor ies 67

Simple Carbs 16 Orange (1)

Calor ies 65

Simple Carbs 163 Peach (1)

Calor ies 37

Simple Carbs 97 Pear (1)

Calor ies 98

Simple Carbs 251 Plum (1)

Calor ies 36

Simple Carbs 86 Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberr ies 1 cup

Calor ies 62

Simple Carbs 14 Strawberries 1 cup

Calor ies 46

Simple Carbs 104 Watermelon (diced) 1 cup

Calor ies 50

Simple Carbs 36

Ideal ly you want to choose fru it when you are not having a complex carb

Example When having the visalus protei n shake add a banana Or i f choosing greek yogurt add blue berr ies I f having a tuna chicken or f ish salad add orange sl ices

Calor ies 81

Simple Carbs 21

ESSENTIAL FATS ( 2 Fats)

Fats

Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural peanut

butter peanut oi l ol ives o l ive oi l and canola oi l

Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American

diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foo ds

(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l

Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Ken rsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar

Reduce or e l iminate sugar by using these sweet-tast ing sp ices

Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re t he mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and

pepper o r use an I ta l ian season ing b lend

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes Spinning or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calorie burn then regular walking your need for more overal l calor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car on a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories n eed to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty I f at any t ime you feel you need to increase your complex carbohydrate then do so When wil l you know a You feel hungrier and you are start ing to get dizzy b You are notic ing you are eat ing more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercising l ike a beast eat ing f requently but you are not not ic ing results Okayhelliplet rsquos get to it

What are Proteins Complex Carbohydrates Fibrous Vegetables Fruits and Essential Fats

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on educati on The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean prote in okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Th en f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

ESSENTIAL FATS ( 2 Fats)

Fats

Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural peanut

butter peanut oi l ol ives o l ive oi l and canola oi l

Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American

diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foo ds

(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l

Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Ken rsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar

Reduce or e l iminate sugar by using these sweet-tast ing sp ices

Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re t he mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and

pepper o r use an I ta l ian season ing b lend

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes Spinning or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calorie burn then regular walking your need for more overal l calor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car on a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories n eed to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty I f at any t ime you feel you need to increase your complex carbohydrate then do so When wil l you know a You feel hungrier and you are start ing to get dizzy b You are notic ing you are eat ing more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercising l ike a beast eat ing f requently but you are not not ic ing results Okayhelliplet rsquos get to it

What are Proteins Complex Carbohydrates Fibrous Vegetables Fruits and Essential Fats

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on educati on The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean prote in okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Th en f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Ken rsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar

Reduce or e l iminate sugar by using these sweet-tast ing sp ices

Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re t he mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and

pepper o r use an I ta l ian season ing b lend

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes Spinning or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calorie burn then regular walking your need for more overal l calor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car on a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories n eed to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty I f at any t ime you feel you need to increase your complex carbohydrate then do so When wil l you know a You feel hungrier and you are start ing to get dizzy b You are notic ing you are eat ing more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercising l ike a beast eat ing f requently but you are not not ic ing results Okayhelliplet rsquos get to it

What are Proteins Complex Carbohydrates Fibrous Vegetables Fruits and Essential Fats

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on educati on The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean prote in okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Th en f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes Spinning or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calorie burn then regular walking your need for more overal l calor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car on a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories n eed to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty I f at any t ime you feel you need to increase your complex carbohydrate then do so When wil l you know a You feel hungrier and you are start ing to get dizzy b You are notic ing you are eat ing more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercising l ike a beast eat ing f requently but you are not not ic ing results Okayhelliplet rsquos get to it

What are Proteins Complex Carbohydrates Fibrous Vegetables Fruits and Essential Fats

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on educati on The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean prote in okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Th en f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

What are Proteins Complex Carbohydrates Fibrous Vegetables Fruits and Essential Fats

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on educati on The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean prote in okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Th en f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are g ood fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince w e are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices I kept it real ly s imple and y ou probably can be a bit more creative then I

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 Protein Shake 1 One Fruit

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530AM TO

630AM

2 Gr eek Yogurt or Low Fat Cotta ge

Cheese

Rea d be low i f you ca n not ha ve a comp lex carb

befor e your mor ning wor kout

3 2 tb ls of natura l pea nut butt er

ME

AL

2

83

0A

M-9

00

AM

1 Egg Whit e Omelett e with

Spinach and Feta Cheese

1 2 Sl ices of wh ole grain brea d

Inc lude Vegetables i f

having an omelet te

Post Workout

2 Gr eek Yogur t or frac12 cup to frac34 cup of Low Fat Cottage Ch eese

2 frac12 cup of oat mea l

3 30z of Tur key Sl ices

3 frac34 cup of Alp en Cer ea l

ME

AL

3

12

00

PM

1 Chicken Br ea st 1 Ba ked P otat oSweet

Potat o (F is t S ize)

2 F ish 2 Brown Rice or Q uinoa

frac34 cup

1 1 cup of vegetables

3 Lea n M eat 3 2 S l ices of Wh ole

Grain Brea d

ME

AL 4

23

0P

M-3

00

PM

1 Protein Shake (Please refer to

recipes for ideas

2 Gr eek Yogur t or Tuna Fish

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac14 cup of nut s

ME

AL

5

53

0P

M-6

00

PM

1Chicken Br east

2 F ish Deduct The Starch 1 1 cup of

vegetables

1 20 grams of a

fru it

3 Lea n Stea k

ME

AL

6

83

0P

M-

90

0P

M 1 Protein Shake

(Please refer to recipes for ideas

Deduct The Starch 1 20

grams of a fru it

2 Gr eek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

320 ca lor ies

F ibrous Vegetab les

2 cups 100 ca lor ies

Fru i ts 3- fruits

280 calo r ies

Fats 2

20 of the diet

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

The Above PageTemplate is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eat ing every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the morning

Complex Carb- I f your workout is in the morning and you have a sens it ive s tomach I recommend a Prote in Shake or A Prote in Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that inc ludes a prote incomplex carb meal Ideal ly 12pm or 3pm Could you have your 2

n d complex carb at n ight

Sure but studies do show that i f yo u el im inate your complex carbs ear ly par t of the day you have more potent ia l to burn fat I rsquove had some c l ients never ever eat anyth ing before their workout in the morning As soon as they changed their eat ing habits and ate every 3 to 3 frac12 hours they d id wake up hungr ier then normal and had to eat something before their workout or they would get d izzy This in point proved that when a person eats more f requent support ive foods they increase their metabolism and actual ly become hungr ier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Pr ot ein Sh ake or Greek Yogurt

1 frac12 cup of oa tmeal

IDEAL IF YOUR WORKOUTS

ARE BETWEEN 530PM AND

7PM

2 frac12 cup of of cot tage cheese 1 Cup

For Men

2 2 sl ices of wh ole grain brea d or Whole Gra in

Engl ish Muffin

Inc lude Vegetables i f

having an omelet te

3 Egg White Omelett e with

Spinach

3 Alpen or Fiber One Cer ea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 Pr ot ein Sh ake

2Greek Yogurt or frac12 cup of low fat

cot tage cheese

Deduct The Complex Carb

1 20

grams of a fru it

3 frac14 cup of a lmonds or ca shews

ME

AL

3

12

00

PM

-10

0P

M

1 Chicken Br ea st

2 F ish

Deduct The Carb - i f you ha ve a lrea dy fu l f i l led your 2 n d

comp lex car b for th e day

1 1 cup of vegetables

1 20 grams of a

fru it

3 Lea n M eat

ME

AL

4

30

0P

M-4

00

PM

1 Pr ot ein Sh ake

2 frac14 cup of nut s or 3oz of tuna f i sh with

l ight mayo

1 Dr Kracker or Wasa Cracker s (2)

1 20

grams of a fru it

3 frac12 cup of Low Fa t Cot tage Cheese or Greek Yogurt or 3

s l ices of t urkey

ME

AL

5

70

0P

M-8

00

PM

-

1Chicken Br east 1 Baked Potato or

Sweet Potato

2 F ish 2 frac34 cup of brown

rice or frac12 cup of quinoa

1 1 cup of vegetables

Post workout Complex Carb

after the workout

3 Lea n Stea k

ME

AL

6

10

00

PM

1 Prote in Sha ke with wat er or low sugar

a lmond mi lk Deduct The Starch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 GR AMS FOR MEN C ALORIES- -400

MEN-720

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

Night Time Workouts

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

This is a sample menu You choose one of the choices that I have provided for you If you want I can send you this template on Microsoft and you can plug in your own meals based upon this template The concept is eating every 3 to 3 frac12 hours and having lean protein as a foundation

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes Spinning or resis tance tra in ing I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes int ense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lu nch t ime

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

lsquoThe Greatest Snack Ideas Ever Investigated to speed

up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo

Nutrition is - for my money - the 1 factor for body transformation Its true

you really are what you eat

Now you know this and you probably know the difference between whats

good and whats bad for you too The problem is the bad stuff is just so

much easier to get a hold of and so much tastier

Or is it

What if I could give you simple snacks to prepare in between your more

balance meals With amazing health benefits too

You could get into the healthy habit of eating right and transform your

body in record time right

Well then no more excuses

Because heres the Greatest Snack Ideas Every Investigated to speed up

your metabolism increase your energy help you lose weight and lift you up

from your fogrsquo

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated

When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time

consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables

Wasa Crispbreads are the healthy alternative to bread They have the

delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the

foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is

packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your

favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and

healthy recipe options are endless

httpuswasacom

1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Wasa Cracker with cottage cheese

1 Wasa Cracker with tuna fish and

melted low fat cheese

2 Wasa Cracker with 2 tables spoons of peanut butter

3 Wasa Cracker with Salmon and a

touch of barbecue sauce or ketchup

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

Inspired by the delicious traditional flatbreads of Germany our

Dr Kracker crackers are made with a blend of natures best

organic whole grains and seeds then yeast-raised and artisan-

baked to perfect crispness

Available in nine stupendous flavors we make sure that every

bite of every Dr Kracker cracker bursts with texture character

and gusto

httpwwwdrkrackercom

1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you

2 Dr Kracker with cottage cheese

4 Dr Kracker with tuna fish and melted low fat cheese

5 Dr Kracker with 2 tables spoons of peanut butter

6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup

Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per

cracker Remember to add your adequate protein and enjoy

Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt

Perfect for enjoying with fruit granola or your favorite mix ins Plain

Nonfat Greek Yogurt will have you savoring its rich tangy taste If you

are getting the flavored Chobani yogurt do not add a piece of fruit This

will provide too much sugar httpwwwchobanicomproductscnonfat

Low Fat Cottage Cheese Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)

PROTEIN SHAKES

In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that itrsquos going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed There are powdered shakes such as

Dymatize Iso-100

Champion Nutrition

They require a blender and itrsquos recommended to add healthy choices that will improve the taste of the shake Unsweetened almond breeze almond butter peanut butter and fruit Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes The other option is RTD (Ready to Drink)

They already come prepared

Open up and drink

Delicious Tasting Protein Shakes

Look to add these to your powdered protein shake for incredibl e flavor

When It Comes To Fruit Refer to the l ist of fruits and the amount of sugar that they have I recommend choosing one fruit that is equal to 20 grams

Protein Bars Like protein shakes protein bars are targeted to people who primarily want a source of protein that doesnt need preparation I always recommend food you find in the grocery store as discussed in the previous pages But protein shakes and protein bars are more favorable then fast food chains Look for a protein bar that is 20 to 30 grams and has half the amount of sugar Most small to medium bars average 200 calories and pack a better nutrit ional punch then the average a hamburger from a popular fast food chain which has 250 calories Add French fries to that order and you just doubled your calorie intake to almost 500 calories Now imagine i f you want to add cheese maynoaisehellipetc Now you see protein bars are a supportive choice when you cannot get to sol id food and yoursquore not in the mood for a shake

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • BeefMeat Group
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • Protein Supplements

PROTEIN SHAKES

In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that itrsquos going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed There are powdered shakes such as

Dymatize Iso-100

Champion Nutrition

They require a blender and itrsquos recommended to add healthy choices that will improve the taste of the shake Unsweetened almond breeze almond butter peanut butter and fruit Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes The other option is RTD (Ready to Drink)

They already come prepared

Open up and drink

Delicious Tasting Protein Shakes

Look to add these to your powdered protein shake for incredibl e flavor

When It Comes To Fruit Refer to the l ist of fruits and the amount of sugar that they have I recommend choosing one fruit that is equal to 20 grams

Protein Bars Like protein shakes protein bars are targeted to people who primarily want a source of protein that doesnt need preparation I always recommend food you find in the grocery store as discussed in the previous pages But protein shakes and protein bars are more favorable then fast food chains Look for a protein bar that is 20 to 30 grams and has half the amount of sugar Most small to medium bars average 200 calories and pack a better nutrit ional punch then the average a hamburger from a popular fast food chain which has 250 calories Add French fries to that order and you just doubled your calorie intake to almost 500 calories Now imagine i f you want to add cheese maynoaisehellipetc Now you see protein bars are a supportive choice when you cannot get to sol id food and yoursquore not in the mood for a shake

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • BeefMeat Group
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • Protein Supplements

Delicious Tasting Protein Shakes

Look to add these to your powdered protein shake for incredibl e flavor

When It Comes To Fruit Refer to the l ist of fruits and the amount of sugar that they have I recommend choosing one fruit that is equal to 20 grams

Protein Bars Like protein shakes protein bars are targeted to people who primarily want a source of protein that doesnt need preparation I always recommend food you find in the grocery store as discussed in the previous pages But protein shakes and protein bars are more favorable then fast food chains Look for a protein bar that is 20 to 30 grams and has half the amount of sugar Most small to medium bars average 200 calories and pack a better nutrit ional punch then the average a hamburger from a popular fast food chain which has 250 calories Add French fries to that order and you just doubled your calorie intake to almost 500 calories Now imagine i f you want to add cheese maynoaisehellipetc Now you see protein bars are a supportive choice when you cannot get to sol id food and yoursquore not in the mood for a shake

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • BeefMeat Group
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • Protein Supplements

Protein Bars Like protein shakes protein bars are targeted to people who primarily want a source of protein that doesnt need preparation I always recommend food you find in the grocery store as discussed in the previous pages But protein shakes and protein bars are more favorable then fast food chains Look for a protein bar that is 20 to 30 grams and has half the amount of sugar Most small to medium bars average 200 calories and pack a better nutrit ional punch then the average a hamburger from a popular fast food chain which has 250 calories Add French fries to that order and you just doubled your calorie intake to almost 500 calories Now imagine i f you want to add cheese maynoaisehellipetc Now you see protein bars are a supportive choice when you cannot get to sol id food and yoursquore not in the mood for a shake

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • BeefMeat Group
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • Protein Supplements