MALE NUTRITION PROGRAM

MALE LIVEFIT365 NUTRITION PROGRAM

The LiveFit365 Nutrition Program I outlined for you is the answer to almost every scenario and is geared towards getting you on the right track.

Feed the muscle........starve the fat! The outcome of the nutrition program is that it will build lean muscle and burn fat. When weight training you need quality proteins to rebuild muscle. You also need quality complex carbohydrates to restore glycogen (fuel) in the muscle and also to sustain your blood sugar levels between meals. Too little carbohydrates and the muscle goes flat and eventually atrophies. (shrinks)

Too much carbohydrate and you will retain too much water and store body fat. That is why the correct starting amount of carbs are listed in the LIVEFIT365 Nutrition Program.

As you add that lean muscle then your metabolic rate will increase and therefore burn more fat. The more muscle.....the leaner you will get and the better chance you have of keeping that fat off long term.

Almost every person has the same profile.....too much bodyfat.....too little muscle......slow metabolic rate because they only eat 1 or 2 meals a day, do not eat enough to support their weight training and have very bad eating habits with their meals containing too much salt, sugar and saturated fat.

It is my goal to give you better nutrition advise and hold you accountable so that the weight training combined with the nutrition program will produce more muscle and a better metabolic rate. This will enable you to get fantastic results almost immediately.

LiveFit365 THREE PHASE CONCEPT

Phase 1
The LiveFit365 Nutrition Program will enable you to get in great shape by increasing your lean muscle while decreasing body fat and elevating your metabolic rate. The meal schedule is the base of the program. The first step is to eat 4 perfect meals per day. The meals consist of quality protein (for optimum muscle cell repair and rebuilding) and complex carbohydrates (for sustaining energy levels, replacing glycogen, muscle fuel) and for optimum recovery from the progressive weight training program I will design for you.

Phase 2
After you master Phase 1 and are getting the results you want, I will move you to Phase 2 (If Phase 2 is part of your fitness plan) which is to increase your meal schedule to 5 perfect meals per day, and increasing your protein and carbohydrate intake per individual meal with the same quality foods (these are the foods that create the most effective anabolic state). This will enhance your metabolic rate to burn fat more efficiently and more rapidly while building more lean muscle.

The nutrition program has been proven to decrease cholesterol levels and blood pressure (in people with these conditions), stabilize blood sugar levels (very critical) and help people lose weight, increases bone density, live a better quality of life and promotes positive and significant changes in physical health and overall appearance.

The program allows males the ability to get down to 6-8% body fat and a female the ability to get down to approximately 14-15% body fat. Even though these body fat percentages are below the normal range, almost everyone would enjoy the benefits of being leaner, firmer, defined and toned.

Phase 3
After you have reached your goal in Phase 1 and or Phase 2, you are permitted to advance to the Maintenance Phase. This Phase allows you to eat foods not listed on the shopping list.
For example, you have 2 options.

Option #1
You may eat 3 “perfect meals” (as outlined in the shopping list of the Nutrition Program) Sunday through Saturday and eat one “not perfect meal” each of those days.

Option #2
You can eat 4 “perfect meals” (as outlined in the shopping list of the Nutrition Program) at all of your meals Monday thru Friday and eat whatever you want on the weekend, Saturday and Sunday.

Some people will want to start the Maintenance Phase of the Nutrition Program as soon as they start training or before they have reached their goal. This will not work

because your blood sugar needs to stabilize so your metabolism has a chance to increase the fat burning and muscle development process.

MALE MEAL SCHEDULE (4) MEALS

REDUCE BODY FAT AND MAINTAIN LEAN MUSCLE (EAT EVERY 4 HOURS)

MEAL #1 - BREAKFAST - 8AM (*) - 2 PROTEIN & (1 - 2) CARBOHYDRATE SERVINGS

MEAL #2 - LUNCH - 12PM - 2 PROTEIN & (1 - 2) CARBOHYDRATE SERVINGS

MEAL #3 - SNACK - 4PM - (1 - 2) CARBOHYDRATE SERVINGS

MEAL #4 - DINNER - 7:30PM - 2 PROTEIN SERVINGS

(*) - NOTE: FIRST MEAL TIME IS NOT FIXED AND MAY BE ADJUSTED TO CONFORM TO YOUR USUAL FIRST MEAL TIME - BUT ALLOW 4 HOURS IN BETWEEN THE REMAINING MEALS THEREAFTER FOR EXCELLENT RESULTS.

DO NOT EAT PAST 8PM

DO NOT SKIP A MEAL

CONSUME ALL PORTIONS
BREAKFAST IS MOST IMPORTANT MEAL OF THE DAY (STARTS YOUR METABOLISM)

MALES MEAL SCHEDULE (5) MEALS

INCREASE AND BUILD LEAN HEALTHY MUSCLE (EAT EVERY 3 HOURS)

MEAL #1 - BREAKFAST - 8AM (*) - 2 PROTEIN & 2 CARBOHYDRATE SERVINGS

MEAL #2 - LUNCH - 11PM - 2 PROTEIN & 2 CARBOHYDRATE SERVING

MEAL #3 - SNACK - 2PM - 2 PROTEIN & 2 CARBOHYDRATE SERVING

MEAL #4 - SNACK - 5PM - 2 PROTEIN & 2 CARBOHYDRATE SERVING

MEAL #5 - DINNER - 7:30PM - 2 PROTEIN SERVINGS

(*) - NOTE: FIRST MEAL TIME IS NOT FIXED AND MAY BE ADJUSTED TO CONFORM TO YOUR USUAL FIRST MEAL TIME - BUT ALLOW 4 HOURS IN BETWEEN THE REMAINING MEALS THEREAFTER FOR EXCELLENT RESULTS.

DO NOT EAT PAST 8PM

DO NOT SKIP A MEAL

CONSUME ALL PORTIONS
BREAKFAST IS MOST IMPORTANT MEAL OF THE DAY (STARTS YOUR METABOLISM)

SERVINGS AND PORTIONS

IT IS IMPORTANT TO MEASURE ALL FOODS WITH: MEASURING CUP AND FOOD SCALE

CARBOHYDRATE FOODS

EACH FOOD LISTED BELOW EQUALS 1 CARBOHYDRATE SERVING

(1) 8 OUNCE BAKED POTATO
1/2 CUP DRY WEIGHT OATMEAL (QUAKER OATS, ROUND CONTAINER ONLY)

1 (6) OUNCE SWEET POTATO
2 OUNCES CREAM OF WHEAT
2 OUNCES CREAM OF RICE
2 OUNCES DRY WEIGHT PASTA
3/4 CUP COOKED RICE
2 SLICES SALT FREE BREAD

PROTEIN FOODS

EACH FOOD LISTED BELOW SERVING EQUALS 1 PROTEIN SERVING

4-5 EGG WHITES
1 (4) OUNCE TURKEY BREAST (FRESH ONLY, NO DELI MEAT)

1 (4) OUNCE CHICKEN BREAST

1 (6) OUNCE PIECE OF FISH (LIMIT SHELLFISH)
1 (5) OUNCE SERVING OF LOW SODIUM TUNA FISH

1 (4) OUNCE LONDON BROIL (2 X WEEK)

SHOPPING LIST

THE FOLLOWING FOODS ARE APPROVED AND MAY BE CONSUMED

W-INDICATES WEGMAN’S FOOD STORE

G-INDICATES GIANT FOOD

T-INDICATES TRADER JOES

D-INDICATES DEVON WHOLE FOODS

A-ACME

K-KIMBERTON WHOLE FOODS

E-EXTON WHOLE FOODS

BONELESS/SKINLESS CHICKEN BREAST (W,G,D,A,E)

EXTRA LEAN (99%) GROUND TURKEY (W,G,D,A,E)

FRESH WHOLE TURKEY (W,G,D,A)
SODIUM FREE BREAD CRUMBS (W,G,D,A)

EGG WHITES (LIQUID OR SHELL) (W,G,D,A,E)

LONDON BROIL (2 X WEEK) (W,G,D,A,E)
95% FAT FREE GROUND (2 X WEEK) (W,G,D,A)

CANNED LOW SODIUM TUNA FISH (W,G,D,T,A)

FRESH WHITE FISH (W,G,D,A)

BAKED OR SWEET POTATOES(W,G,D,A)
OATMEAL (ROUND CONTAINER OR STEEL CUT) (W,G,D,T,A,E)

WHEATENA TOASTED WHEAT CEREAL(ORANGE BOX) (W,G,D)

CREAM OF RICE (W,G,D,A)

PASTA (BROWN OR WHITE) (W,G,D,A,E)
BROWN OR WHITE RICE (W,G,D,A,E)
ORGANIC HEIRLOOM QUINOA (E)
SODIUM FREE BREAD Brands: Ezekiel (W,G) Vermont (G), Alvarado St. Bakery (G), Trader Joe’s Brand (T), Shiloh Farms (Kimberton Whole Foods)

LIMITED AMOUNT OF NON FAT SKIM MILK (W,G,D,A,E)

SODIUM & SUGAR FREE SELTZER (W,G,D,A,E)
WATER
FRESH GREEN VEGETABLES (W,G,D,A,E)

CENTO BALSAMIC VINEGAR (W,G,D,A)
COLAVITA RED WINE VINEGAR OR BALSAMIC VINEGAR (E)
BRAGG ORGANIC POMEGRANATE OR APPLE CIDER VINAIGRETTE (E) PENZEYS SALT FREE SPICES (1-800-741-7787 or WWW.PENZEYS.COM)
MRS DASH OR MCCORMICK SALT FREE SEASONINGS (W,G,D,A)
MRS DASH SALT FREE MARINADES (www.mrsdash.com)
MRS SEASONING MIX (www.mrsdash.com)
SALT FREE PASTA SAUCE Brands: Francisco Rinaldi(G)
SALT FREE MARINARA SAUCE (T)
STONE GROUND YELLOW CORN TACO SHELLS (T)
MUIR GLEN ORGANIC NO SALT ADDED FIRE ROASTED DICED TOMATOES (E) FIRE ROASTED TOMATO SALSA NO SALT ADDED (T)
UNSALTED WHITE CORN TORTILLA CHIPS (T)
SUGAR FREE SYRUP (W,G,D,T,A) {CONTAINS SUCRALOSE}
STEVIA (W,G,D,T,A)
SALT FREE KETCHUP (W,G,D,A)

SALT FREE MELBA TOAST (W,G,D,A,K)
SALT FREE MATZOS (W,G,D,A,E)
SALT FREE RICE CAKES (W,G,D,A)
SMUCKERS OR PALMER SUGAR FREE JELLY (W,G,D,T,A) {CONTAINS SUCRALOSE}

WESTBRAE STONE GROUND SALT FREE MUSTARD (W)

HERB OX SODIUM FREE BEEF & CHICKEN BOUILLON (G)
FRESH BEANS (IN BULK) (K)
NO SALT ADDED CANNED BEANS {BLACK, CANNELLINI, PINTO, KIDNEY} (E) SODIUM FREE LIQUID SMOKE (W)
PAM NO STICK COOKING SPRAY (W,G,D,A,K)
SPECTRUM LIGHT CANOLA MAYO (W)

EATING THESE FOODS = BEST RESULTS!

FRESH SPICES

HERE ARE SOME GREAT SPICES THAT CAN GIVE YOUR HEALTHY MEALS SOME FLAVOR AND TASTE. WHETHER IT’S GARNISHING A GARDEN SALAD WITH CHOPPED FRESH PARSLEY, SPRINKLING DRIED BASIL AND OREGANO ON CHICKEN PASTA, OR ADDING A DASH OF CINNAMON TO THE EGG MIX BEFORE COOKING WAFFLES OR FRENCH TOAST...HERBS AND SPICES CAN BE INSTRUMENTAL IN YOUR TRANSFORMATION!

THAT SAID, HOWEVER, EACH PERSON WILL PREFER CERTAIN HERBS TO OTHERS, AND WE'RE ALL PARTIAL TO CERTAIN FLAVORS, AS IS ANY COOK. FOR THAT REASON, COOKING WITH HERBS AND SPICES IS A VERY PERSONAL THING;

FOR THE LENGYEL HOUSEHOLD, ROSEMARY IS OUR FAVORITE HERB, BOTH FRESH AND DRIED, BUT I ALSO LOVE THE SPICES ASSOCIATED WITH BAKING, SUCH AS NUTMEG AND CINNAMON.

HERE ARE SOME FAVORITE USES FOR VARIOUS HERBS AND SPICES.

BASIL
I MAKE LOW SODIUM PASTA SAUCE WITH FRESH BASIL, BUT I ALSO CHOP IT UP AND ADD IT TO EGG WHITE OMELETS OR FRESH TOMATOES AND BALSAMIC VINEGAR. YOU CAN ALSO USE IT IN STIR FRY, OR SIMPLY SAUTÉ IT IN A SPRAY OF PAM SPRAY AND SERVE IT ON ITS OWN.

DRIED BASIL IS GREAT IN CHILI, MEATLOAF AND LOW SODIUM HOME MADE SALSA, AMONG OTHERS. THERE ARE MANY VARIETIES OF BASIL AVAILABLE, SO SHOP AROUND FOR DIFFERENT ONES, AND IT’S AN EASY HERB TO GROW AT HOME OR IN A KITCHEN GARDEN OUTSIDE IN YOUR YARD.

PARSLEY
THIS IS ANOTHER OF MY FAVORITES, AND YOU CAN FIND IT IN TWO FORMS AT THE GROCERY STORE: FLAT LEAF AND CURLY. BOTH TYPES ARE GREAT IN THE LEMON CHICKEN OR FISH RECIPE. USE A SPRIG OF FRESH PARSLEY TO ADD COLOR TO A COMPOSED SALAD, OR ADD IT TO EGG WHITE OMELETS.

NUTMEG
NUTMEG IS A GREAT INGREDIENT FOR YOUR SWEET POTATO PIES OR PUMPKIN WAFFLES.

CURRY
CURRY COMES IN MANY DIFFERENT FLAVORS, BUT IT IS ALSO AN ACQUIRED TASTE, AND NOT EVERYONE LIKES IT. YOU CAN ADD IT TO HOMEMADE BARBECUE SAUCE AND SPRINKLE IT ON BAKED CHICKEN OR FISH. (CURRY CHICKEN & FISH)

PAPRIKA
THIS IS ALSO AN ACQUIRED TASTE, SO START OUT SLOWLY. A GOOD CHOICE IS LEMON ORANGE ROUGHY. PLACE THE ORANGE ROUGHY IN A NON-STICK FRYING PAN AND SPRAY IT LIGHTLY WITH PAM SPRAY. THEN PLACE THE ORANGE ROUGHY FILLETS IN AND COVER THEM WITH A LIGHT COAT OF PAPRIKA AND GARLIC POWDER. POUR FRESH LEMON JUICE OVER IT AND LET IT COOK FOR A COUPLE OF MINUTES. THEN TURN THE FILLETS OVER AND REPEAT WITH THE PAPRIKA AND GARLIC POWDER. AFTER IT BECOMES FLAKY AND FINISHED COOKING THEN POUR IT OVER SOME FRESH STEAMED RICE...THIS IS ABSOLUTELY DELICIOUS. YOU CAN ALSO TRY IT ON BAKED CHICKEN OR ADD IT TO HOMEMADE NO SALT BARBECUE SAUCE.

GARLIC
ALTHOUGH GARLIC IS NOT TECHNICALLY A SPICE OR HERB, BUT RATHER A SEASONING, IT DOESN’T REALLY FIT IN THIS LIST EXCEPT FOR ONE THING: MANY PEOPLE DON'T WANT TO LIVE WITHOUT IT. ONCE YOU HAVE SMELLED THE UNIQUE SCENT OF FRESH GARLIC SAUTÉING IN A SAUCEPAN, CHANCES ARE YOU WILL BE HOOKED, TOO! FRESH GARLIC CAN BE USED ON ALMOST ANYTHING...FISH, CHICKEN AND VEGETABLES!

IF YOU LOVE GARLIC, BE SURE TO ALSO TRY SHALLOTS, SCALLIONS, AND VIDALIA ONIONS, ALL OF WHICH BRING THEIR OWN FLAVOR QUALITIES TO MANY DIFFERENT DISHES, FROM STIR FRY, TO GRILLING, AND ROASTING.

FENNEL SEED
LIGHTLY SWEET AND LICORICE FLAVORED. IT’S EXCELLENT ON CHICKEN AND FISH OR EVEN CHEWED ON IT’S OWN AS A BREATH FRESHENER AND DIGESTION AID.

ROSEMARY

STRONG AND PINEY. GREAT WITH EGGS, BEANS AND POTATOES AS WELL AS GRILLED CHICKEN, PASTA SAUCE AND FISH.

CILANTRO
FROM THE CORIANDER PLANT. GOES WELL WITH FISH, PEPPERS, RICE, SALADS, TOMATOES.

I HOPE YOU ARE ABLE TO UTILIZE AND ENJOY THESE GREAT ADDITIONS TO INSURE THE FLAVOR OF YOUR FOOD!

DO NOT EAT LIST

NO SODIUM
NO SUGAR
NO SATURATED FATS
NO FRIED FOODS
NO CHEESE
NO DELI MEATS
NO DAIRY PRODUCTS
NO YOGURT
NO FROZEN TURKEY
NO PORK
NO BEEF (EXCEPT LONDON BROIL & LEAN GROUND 2X WEEK) NO SODA
NO CANDY
NO ALCOHOL
NO BUTTER OR MARGARINE
NO REGULAR OR DIET SALAD DRESSINGS
LIMIT FRUIT JUICE

LIMIT FRUIT
NO OLIVE OIL
NO REGULAR KETCHUP
NO AVOCADOS
NO CELERY
LIMIT TOMATOES, PEAS & CORN
NO SALTY SAUCES
NO PROTEIN SHAKES OR WEIGHT LOSS PRODUCTS NO PROTEIN BARS
NO COTTAGE CHEESE
NO PIZZA
NO PEANUT BUTTER
NO HUMMUS
NO ICE CREAM

REFRAIN FROM EATING THESE FOODS = BEST RESULTS!

FRESH VEGETABLES AND ANSWERS TO QUESTIONS YOU MAY HAVE

FRESH VEGETABLES: ALL GREEN VEGETABLES AND GREEN SALADS ARE FREE FOODS AND MAY BE EATEN AT ALL OR ANY MEALS. AVOID AVOCADOS AND LIMIT CORN, PEAS, TOMATOES AND CARROTS. DO NOT EAT CANNED VEGETABLES OR FOODS BECAUSE THEY HAVE A TENDENCY TO BE EXCESSIVELY HIGH IN SODIUM AND MOST LIKELY CONTAIN SUGAR. DO NOT USE BOTTLED SALAD DRESSINGS DUE TO HIGH SODIUM. REPLACE SALAD DRESSINGS WITH BALSAMIC VINEGAR AND FRESH LEMON JUICE. USE NO SALT PASTA SAUCE OR NO SALT SALSA ON YOUR FOODS.

UNLIMITED BEVERAGES: WATER, CRYSTAL LIGHT, UNSWEETENED TEA, SUGAR AND SALT FREE SELTZER SELTZER, SUGAR FREE SPARKLING WATER AND LIMITED AMOUNT OF NON FAT SKIM MILK.

SOME ANSWERS TO QUESTIONS REGARDING THE NUTRITION PROGRAM.

1. WHY LIMIT FRUITS? DON'T OUR BODIES NEED THESE ESSENTIAL NUTRIENTS THAT FRUIT AND FRUIT JUICE PROVIDE ?

ANSWER:

FRUITS (CANTALOUPE & STRAWBERRIES FOR EXAMPLE) ARE PERMISSIBLE PRIOR TO THE WORKOUT BUT EXCLUDED OTHERWISE BECAUSE THE SIMPLE SUGARS (FRUCTOSE) WILL SLOW DOWN THE FAT BURNING PROCESS. THE BODY WILL RELY ON THE FRUCTOSE FOR IMMEDIATE ENERGY RATHER THAN THE FAT THAT IT IS CURRENTLY BURNING.

THE EXCEPTION IS A MAINTENANCE PHASE OR SOMEONE THAT IS LEAN, WHO IS JUST TRYING TO BUILD MUSCLE AND CAN AFFORD TO BE A LITTLE SMOOTH.
YOU WILL SEEN A DRAMATIC CHANGE IN APPEARANCE WHENEVER FRUIT IS ELIMINATED FROM THE PROGRAM AND RELY ON ONLY CLEAN COMPLEX CARBS SUCH AS OATMEAL, SWEET POTATOES AND RICE.

2. I NOTICED THAT YOU CAN ONLY EAT BEEF (LONDON BROIL) AT FIRST...WHEN IS IT OK TO EAT OTHER TYPES OF BEEF ?

ANSWER:

THIS IS THE BASE OF THE DIET. AFTER YOU HAVE REACHED YOUR GOAL, I ADD IN FLANK STEAK, FILET MIGNON, 4% AND 7% LEAN GROUND MEAT AND SOME OF THE LOWER FAT MEATS. LONDON BROIL IS THE LOWEST FAT RED MEAT SO I START WITH THAT AS A BASE. THE BASIS OF THIS NUTRITION PROGRAM IS TO GIVE YOU ENOUGH GOOD QUALITY CARBS TO REPLACE GLYCOGEN AND ENOUGH GOOD QUALITY PROTEIN TO REBUILD MUSCLE AND INCREASE LEAN MUSCLE, WHILE LIMITING SALT, SUGAR AND TOO MUCH FATS. END RESULT = MORE MUSCLE, LESS BODY FAT AND A BETTER METABOLIC RATE.

3. WHAT KIND OF FISH IS GOOD BESIDES TUNA? I THOUGHT SALMON WAS SUPPOSED TO BE EXTREMELY GOOD FOR YOU BECAUSE OF IT'S OMEGA 3 FATTY ACIDS.

ANSWER:

SALMON IS GOOD AND CONTAINS EFA'S (GOOD FATS) BUT IF YOU INGEST TOO MUCH FATS (EVEN THE GOOD FATS) THEN THE CALORIC CONTENT CAN PREVENT YOU FROM LOSING BODY FAT. I SUGGEST SALMON A COUPLE OF TIMES A WEEK ALONG WITH LOW FAT FISH LIKE:

FLOUNDER, COD, SCROD, TUNA, ORANGE ROUGHY, RED SNAPPER SWORDFISH, TILAPIA.

SUSHI IS ALSO GOOD IF YOU ELIMINATE CHOICES LIKE CREAM CHEESE, FLAVORED MARINADES & FRIED INGREDIENTS AND SUBSTITUTE BALSAMIC VINEGAR FOR SOY SAUCE & TERIYAKI. SOY SAUCE & TERIYAKI HAS TOO MUCH SODIUM.

4. EATING A LOT OF COLORS IS GOOD FOR YOU BECAUSE OF THE DIFFERENT NUTRIENTS PROVIDED IN EACH FOOD. FOR EXAMPLE CARROTS, TOMATOES, RED, YELLOW AND ORANGE, PEPPERS, CORN ETC. WHY IS IT RECOMMENDED TO AVOID OR LIMIT THESE FOODS?

ANSWER:

THE NUTRITION PROGRAM IS SET UP SO IT CAN BE EASILY APPLIED AND THE AMOUNT OF CARBS ARE ALREADY BUILT IN WITH FOODS SUCH AS POTATOES, RICE, OATMEAL, ETC. VEGETABLES LIKE GREEN OR YELLOW PEPPERS, SOME TOMATOES, AND GREENS ARE FINE AND CAN BE EATEN AT RANDOM. VEGETABLES THAT ARE HIGHER IN NATURAL SUGARS AND CARBS LIKE CORN, PEAS AND CARROTS SHOULD BE LIMITED BECAUSE THEIR CARB AND SUGAR CONTENT IS HIGHER AND IT WILL RAISE THE LIMIT THAT THEY ARE ALREADY TAKING IN. IF YOU REALLY ENJOYS CORN OR PEAS THEN THE ANSWER WOULD BE TO CUT BACK A LITTLE ON THE AMOUNT OF POTATO OR RICE AND ADD IN A LITTLE FRESH PEAS OR

CORN TO SUBSTITUTE THE CARB. THERE ARE SO MANY GREAT GREEN VEGETABLES THAT CAN BE INGESTED AS FREE FOODS.

5. WHY NO CELERY ?

ANSWER:

HIGHEST SODIUM VEGETABLE-100MG PER SERVING. THERE ARE SO MANY GOOD VEGETABLES TO EAT SO WHY INTAKE EXTRA SODIUM.

6. CAN I EAT COTTAGE CHEESE ? ANSWER:

NO. TOO MUCH SODIUM. ONE CUP OF COTTAGE CHEESE = ABOUT 1000MG OF SODIUM.

7. WHY NO OIL ?

ANSWER:

OIL IN GENERAL HAS 14 GRAMS OF FAT PER TABLESPOON AND THE FAT CALORIES ADD UP IF YOU INGEST ALOT OF OIL. YOU CAN USE SOME FLAX OIL., THEY ARE BENEFICIAL...BUT DO NOT OVER DUE IT.

8. WHAT IS MRS DASH AND CAN I USE IT ON MY FOOD ?

ANSWER:

MRS DASH PRODUCTS ARE A NO SODIUM SEASONING THAT CAN BE FOUND IN GROCERY STORES, WHOLE FOODS AND HEALTH FOOD STORES. IT CAN BE ADDED TO CHICKEN, TUNA OR OTHER RECIPES TO ENHANCE THE FLAVOR. LOOK FOR THE LOW SODIUM VARIETY.

9. WHY NO DAIRY ?

ANSWER:

DAIRY WILL KEEP A PERSONS SKIN THICKER AND RETAIN MORE WATER BECAUSE OF THE LACTOSE (MILK SUGAR) AND SODIUM. THE BEST RESULTS WILL OCCUR BY TAKING ALL OF IT OUT AS OUTLINED IN THE NUTRITION PROGRAM. TAKE A VITAMIN D AND CALCIUM SUPPLEMENT IN ITS PLACE.

10. WHY LIMIT TOMATOES ?

ANSWER:

YOU CAN HAVE TOMATOES BUT YOU MUST NOT GO CRAZY WITH THEM BECAUSE THEY HAVE MORE SUGAR (MORE LIKE A FRUIT) AND MORE SODIUM THEN OTHER VEGETABLES.

11. WHY NO SODIUM ?

ANSWER:

THERE IS ENOUGH NATURAL SODIUM IN WHOLE FOODS. THE AMERICAN HEART ASSOCIATION RECOMMENDS TAKING IN 2500 - 3000 MG OF SODIUM DAILY. MOST PEOPLE ARE CONSUMING CLOSE TO 8000 MG OF SODIUM DAILY.

EXAMPLES OF SODIUM IN FOODS PER SERVING:

ONE EGG AND CHEESE SANDWICH FROM WAWA = 1060MG

PROGRESSO CANNED SOUP = 870MG
RAGU SPAGHETTI SAUCE = 480MG PER SERVING
STRING CHEESE = 200MG

BAGELS (1 PLAIN) = 450MG

SOY PRODUCTS (EG. 1 VEGGIE BURGER) = 500MG

BARBECUE SAUCE = 300MG (2 TABLESPOONS)

CEREAL = 200-300MG (SINGLE SERVING)

FROZEN MEALS = 750-100MG

COTTAGE CHEESE = 1000MG PER SERVING

HOW TO ORDER HEALTHY FOOD IN RESTAURANTS AND STILL STAY ON TRACK

1. ALWAYS STICK TO THE FOODS THAT ARE LISTED ON THE NUTRITIONAL PROGRAM. YOU WILL ALWAYS BE ABLE TO ORDER CHICKEN, TURKEY, FISH OR EGG WHITES IN ANY RESTAURANT. ALONG WITH YOUR QUALITY PROTEIN SELECTION, YOU CAN ORDER A CARBOHYDRATE, PASTA, BAKED POTATO, BROWN OR WHITE RICE. THERE ARE 4 CALORIES IN ONE GRAM OF PROTEIN AND 4 CALORIES IN 1 GRAM OF CARBOHYDRATES.

2. ANY RESTAURANT WILL ALLOW YOU TO ORDER STEAMED VEGETABLES INSTEAD OF VEGETABLES THAT ARE SATURATED IN BUTTER AND OIL. INSTEAD OF ORDERING AN APPETIZER THAT MOST LIKELY CONTAINS SODIUM AND FAT, (1 GRAM OF FAT CONTAINS 9 CALORIES) START YOUR MEAL WITH A HEALTHY GREEN SALAD CONSISTING OF ARUGULA, LETTUCE, SPINACH, CUCUMBERS, BEAN OR ALFALFA SPROUTS, GREEN BEANS, MUSHROOMS AND TOMATO. ASK FOR BALSAMIC VINEGAR ON THE SIDE AND SQUEEZE A FRESH LEMON WEDGE ON YOUR SALAD FOR YOUR DRESSING.

3. WHEN ORDERING YOUR SALAD, ASK THAT YOU DO NOT WANT CROUTONS, BACON BITS AND CHEESE ON IT. THESE ADDITIONS WILL DESTROY YOUR PROGRESS INSTANTLY.

4. ALWAYS ASK THAT YOUR FOOD BE COOKED WITHOUT THE ADDITION OF BUTTER, OIL OR SALT.

5. ASK IF YOU MAY HAVE YOUR FOOD BROILED OR GRILLED. FRIED FOODS ARE NOT HEALTHY AND WILL DESTROY YOUR WEIGHT LOSS PROGRESS. YOU CAN ALWAYS HAVE A PIECE OF CHICKEN OR FISH THAT HAS BEEN COOKED ON THE GRILL.

6. BE CAREFUL THAT THE RICE YOU ORDER (RICE PILAF IS NOT PERMITTED) IS NOT SEASONED WITH BUTTER AND SALT. PLAIN RICE IS HEALTHY AND NUTRITIONAL AND WILL HELP YOU WITH YOUR WEIGHT LOSS.

7. AVOID EATING BREAD WITH OIL, CHEESE AND OREGANO BEFORE YOUR MEAL.

8. REFRAIN FROM ALCOHOL. HAVE UNSWEETENED ICE TEA WITH LEMON AND SPLENDA, SWEET AND LOW, STEVIA OR EQUAL, OR HAVE A DIET SODA, SELTZER OR DIET TONIC WATER AS A BEVERAGE. WATER WITH A TWIST OF LIME OR LEMON IS A GOOD CHOICE INSTEAD OF ALCOHOL. THERE ARE 7 CALORIES IN ONE GRAM OF ALCOHOL. AVOID DRINKS WITH SUGAR.....ORANGE JUICE, CRANBERRY, GRAPEFRUIT ETC.

RECIPES

BREAKFAST RECIPES

EGG WHITES AND OATMEAL

Ingredients:
4-5 EGG WHITES
1/2 cup dry weight OATMEAL
CINNAMON
SUGAR FREE MAPLE SYRUP OR LIQUID STEVIA

(WHEN YOU REACH YOUR WEIGHT LOSS GOAL, YOU MAY ADD) 1/2 to 1 CUP FRESH BLUEBERRIES or STRAWBERRIES

Directions:
Use a large pyrex cooking bowl
Add EGG WHITES and OATMEAL together and mix. (use EGG WHITES as water)

Cook in microwave until EGG WHITES are done (usually 2 minutes) Sprinkle CINNAMON on top
Add SUGAR FREE MAPLE SYRUP

SAUSAGE PATTIES

Makes 4 protein servings
Ingredients:
1 pound ground turkey breast (extra lean, 99% fat free, very low sodium
4 teaspoons sugar-free pancake syrup
1/2 teaspoon dried sage
1/4 teaspoon cayenne pepper
1/4 teaspoon Ms. Dash (For Turkey)
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground ginger
Pam Cooking Spray

Directions:
Heat oven to broil.
Combine turkey, syrup, sage, cayenne, Ms. Dash, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.
Spray Pam Cooking Spray (use sparingly) in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heaT. ENJOY.

OATMEAL PANCAKES

Ingredients:
4-5 EGG WHITES
1/2 cup dry weight OATMEAL
CINNAMON TO TASTE
SUGAR FREE MAPLE SYRUP OR SUGAR FREE JELLY TO TASTE 1-2 TABLESPOON VANILLA FLAVORING

(WHEN YOU REACH YOUR WEIGHT LOSS GOAL, YOU MAY ADD) 1/2 CUP FRESH BLUEBERRIES or STRAWBERRIES

Directions:
MIX EGG WHITES, OATMEAL, CINNAMON AND VANILLA TOGETHER IN A BLENDER SPRAY NON STICK FRYING PAN WITH PAM COOKING SPRAY (USE
SPARINGLY)
COOK ON MEDIUM HEAT FOR 3-4 MINUTES
CUT INTO FOUR QUARTERS

TURN PANCAKE PIECES OVER
COOK FOR ANOTHER 3-4 MINUTES UNTIL CRISPY
TOP WITH SUGAR FREE MAPLE SYRUP OR SUGAR FREE JELLY

Eggs and Hash Browns

Ingredients:

(1 to 2) 8 ounce POTATOES or (1 to 2) 6 ounce SWEET POTATOES (Males)

(1) 8 ounce POTATOE or (1) 6 ounce SWEET POTATOE (Females)

8-10 EGG WHITES (Males) 4-5 EGG WHITES (Females)

HUNTS SALT FREE KETCHUP

GROUND PEPPER to taste

ANY MRS DASH SALT FREE SEASONING to taste

PAM COOKING SPRAY

Directions:

Use a no stick frying pan. If frying pan is not non stick,

Spray PAM COOKING SPRAY ON TO FRYING PAN, use sparingly.

Grate POTATO in frying pan

Set stove top to medium heat

Add GROUND PEPPER and or MRS DASH SEASONING

Cook until crispy golden brown

Add EGG WHITES and cover frying pan

Cook until EGG WHITES are done

LUNCH RECIPES

TUNA SANDWICH
Ingredients:
5-6 ounces of LOW SODIUM TUNA FISH (Starkist or Bumble Bee in a can in water) 2 slices of SALT FREE BREAD
6 Fresh SPINACH LEAF’S
1 Tablespoon SPECTRUM LIGHT CANOLA MAYO
1 slice fresh TOMATO
GROUND PEPPER or MRS DASH SEASONING’S

Directions:

Drain TUNA FISH from can
Mix TUNA FISH and MAYO
Season with PEPPER or MRS DASH SEASONING’S Add ingredients on BREAD
Add SPINACH LEAF’S

MEDITERRANEAN BURGER

If you're tired of the same boring burgers, you will love a healthy MEDITERRANEAN BURGER! Try this burger for a flavorful new experience. You'll never eat a plain burger again!

Ingredients:
1 pound of the GROUND LONDON BROIL OR Extra Lean Ground Turkey Breast. 4 Egg Whites
2 tablespoons crushed red pepper, chopped*
1 teaspoon dried oregano
Topping: Red onion and fresh spinach

Directions
If using LONDON BROIL, have butcher ground the meat. 1. Mix ingredients with a fork.
2. Form into 4 equal size burgers.
3. Heat skillet or grill; spray lightly with Pam Spray.

4. Cook burgers over medium heat until browned on one side. Turn burgers carefully with spatula. Cook burgers to an internal temperature of 160 degrees when measured with a meat thermometer. (Juices should run clear.)
5. Mrs. Dash and pepper to taste. Add topping.

Makes 4 servings. Enjoy!

FISH TACOS

Ingredients:
6 ounces of fresh MAHI MAHI

(2) STONE GROUND YELLOW CORN TACO SHELLS
(3) 6 tablespoons of TRADER JOE’S NO SALT ADDED FIRE ROASTED TOMATO SALSA PAM COOKING SPRAY
MRS DASH SALT FREE TACO MIX
GROUND PEPPER or MRS DASH SEASONING’S

Directions:

Cut 6 ounces of MAHI MAHI into 5 inch long x 1/4” strips
Season fish with MRS DASH SALT FREE TACO SEASONING MIX Spray skillet or frying pan with PAM COOKING SPRAY

Cook FISH (to your temperature) Do not overcook.
Heat up TACOS in microwave, stovetop for 30 seconds in a covered skillet or conventional oven (if using conventional oven, preheat to 350 degrees wrap in aluminum foil and heat for 10-15 minutes)
Add FISH to TACOS along with SALSA
(2) TACOS with 6 ounces of fish on each makes (1) protein and (1) carbohydrate serving
ENJOY!

Chili

Ingredients:

Pick one:

2 pounds of ground London broil

2 pounds of extra lean ground turkey breast

2 pounds of ground chicken breast

Instructions: Begin cooking the meat in a pan and when it’s half way done add in the following items: (These can be found at the health food store)

3 jars of No Salt Salsa

2 cans of Eden Organic Pinto Beans — no salt added, fat free

2 cans of Eden Organic Kidney Beans — no salt added, fat free

2 cans of Eden Organic Black Beans — no salt added, fat free

You can make your own Chili Powder using chili pepper, cumin, oregano and garlic power (this is a better choice if you’re trying to get in shape). Or You can buy the “5 Alarm Chili Starter Kit” and use each little packet of seasonings that are included in it but DO NOT USE the packet of salt that comes with it. Or, use McCormick Dark Chili Powder. It has only 20 mg of sodium for 1cup. If you use a little bit in a big pot of chili, the sodium is very very low per serving.

Organic Chicken Soup

All Organic

1-Nature Promise Organic Chicken (rince). Remove giblets

2-Yellow Onion (chopped)

4-Cloves Garlic (chopped/minced)

1-8 Ounce package White Mushrooms

1-8 Ounce package Baby Carrots

1-8 Ounce (cup) Fresh (not canned)

Cannellini Beans

1-Bag Baby Spinach

16-Cups Water

16-Packets Herb Ox Sodium Free Chicken Bouillon

1-Bag No Yolk Egg Noodles

Lemon Pepper Mrs. Dash Seasoning To Taste

Fresh Rosemary & Basil To Taste

Cooking Instructions:

Bring 16 cups of water with Herb Ox Chicken Bouillon to a boil in a large cooking pot.

Place the whole Chicken & Onions into the Pot. Cook medium high heat with lid on for 45 minutes or until Chicken is cooked.

When Chicken is cooked, remove it from pot & let cool.

Add Mushrooms, Carrots, Beans, Rosemary, Basil, Mrs. Dash Seasoning & Spinach to Pot & cook for 20-25 minutes. Careful not to over cook. We like the vegetables Al Dente.

When Chicken is cool, De-Bone into small pieces and place back into Pot.

Remove Pot From Heat or turn stove top off. Add Yolk Free Egg Noodles and cover Pot. Let sit for 10-15 minutes until Noodles are Soft.

Enjoy!

Turkey Mexicana Lunch

Extra Lean Ground Turkey Breast

No Salt Salsa

No Salt Hot Sauce

Steamed Rice

SALSA

Ingredients:

6 Roma Tomatoes, chopped

3 Jalapenos, minced

1-2 Serrano Peppers

Half Cup unpacked Cilantro, chopped

1-2 Limes, juiced

4 teaspoons Champagne Vinegar (white)

1 Large Clove Garlic, minced

2 Teaspoons Cumin

1 Teaspoon Basil

Cracked Pepper

Large Can Reduced Sodium Whole Tomatoes, drained

Instructions:

Put in food processor on chop 10 seconds

This also makes a great marinade before grilling chicken (pound it thin) or if you want to use as a side you could add finely chopped red peppers (1/4 cup = 22 calories, 2 mg sodium and 3 g carbs) approx.

DINNER RECIPES

SPANISH CHICKEN
Ingredients:
1- (4) ounce BONELESS/SKINLESS CHICKEN BREAST
(6) tablespoons of TRADER JOE’S NO SALT ADDED FIRE ROASTED TOMATO SALSA 3/4 - 1 1/2 cups COOKED RICE

Directions:
Cut pieces of BONELESS/SKINLESS CHICKEN into non stick frying pan Add NO SALT SALSA
Cook until CHICKEN is tender and done
Pour CHICKEN and SALSA over COOKED RICE

EASY CROCKPOT STUFFED BELL PEPPERS

Great smelling, simple and made for even the fussiest of eaters

Ingredients:

4 GREEN PEPPERS washed, topped and de-seeded
1 Tbs. Olive Oil
1 POUND EXTRA LEAN GROUND TURKEY BREAST (4 ounces per Pepper ) 2 Cups cooked rice (1/2 a cup per pepper )
1 sm. onion, chopped
1 tsp. Mrs. Dash
1/8 tsp. black pepper
dash of basil

1/2 Cup Heinz No Salt ketchup
1 8-oz. Francisco Rinaldi No Salt Tomato Sauce

Directions

Heat olive Oil in skillet and brown beef. Combine meat and next 6 ingredients. Stuff bell peppers. Arrange bell peppers in large crock pot. Can be stacked. Pour tomato sauce over peppers. Cooker on low for 6-7 hours or on high for 3-4 hours.

Serving Size 6, Preparation Time 15 minutes, Cooking Time 4-7 hours

CHICKEN ITALIANO

Ingredients:
1 - four ounce BONELESS/SKINLESS CHICKEN BREAST BROCCOLI
2-4 OUNCES OF dry weight ANGEL HAIR PASTA FRANCISCO RINALDI NO SALT ADDED SPAGHETTI SAUCE MRS DASH ITALIAN MEDLEY SEASONING BLEND GROUND PEPPER
GREEN PEPPER

Directions:
Cook (Bake, broil, microwave or grill) and cube CHICKEN Cook (Steam) VEGETABLES al dente
Season to taste
Cook PASTA
Mix in remaining ingredients
Heat and eat

You may make a salad consisting of LETTUCE, ARUGULA, SPINACH, CUCUMBERS, BEAN OR ALFALFA SPROUTS, GREEN BEANS, MUSHROOMS AND TOMATO. Use balsamic vinegar and lemon juice as dressing. NO CHEESE, CROUTONS or BACON BITS on your salad.

Beef Kabobs with Wild Rice

Ingredients:

1 Pound Boneless London Broil (4 protein servings) beef top round, cut 1’ thick

1 Large Green, Red or Yellow Bell Pepper cut into 1/1/2” pieces

1/2 cup cubed Pineapple (optional, maintenance program only)

12 large mushrooms

1 package (6 ounces) long grain & wild rice blend

Mrs. Dash Seasoning (pick one)

(4) 12” Skewers

Seasoning 1 tablespoon balsamic vinegar

1 tablespoon olive oil 1 tablespoon water

1 teaspoon Westbrae Stone Ground Salt Free Mustard

1/2 teaspoon dried oregano leaves

1/4 teaspoon pepper

Instructions: Trim fat from beef steak; cut into 1 1/4 inch pieces. In large bowl, mix together seasoning ingredients; add beef, bell pepper, pineapple (optional for maintenance program) and mushrooms, tossing to coat. Alternately thread pieces (4 ounces) of beef, bell peppers and mushrooms on each of (4) 12 inch skewers. Prepare rice according to package directions; keep warm. Cook kabobs on grill or place kabobs in rack in broiler pan so surface of meat is 3-4 inches from heat. Broil 9-12 minutes for medium rare to medium temperature, turning occasionally. Season with Mrs. Dash. Serve Kabobs with rice. Each Kabob equals 1 protein and 1 carbohydrate serving.

Marinated London Broil or Flank Steak

PREP: 20 minutes

MARINATE: 1 to 24 hours

GRILL: 17 minutes

STAND: 10 minutes MAKES: 8 (4 oz.) servings INGREDIENTS: 2-pound beef flank steak or London Broil

1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary - crushed

1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram - crushed

1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano - crushed

3 cloves garlic, minced (1 1/2 teaspoons minced)

1 1/2 teaspoons paprika

1 teaspoon Ms. Dash for Steak

1 teaspoon crushed red pepper 1 teaspoon freshly ground black pepper

1 tablespoons extra-virgin olive oil

INSTRUCTIONS:

1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl stir together rosemary, marjoram, oregano, garlic, paprika, Ms. Dash, crushed red pepper, and black pepper. Stir in the oil until combined.

2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for 1 to 24 hours.

3. For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160Â°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.)

4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain. Add in your favorite LiveFit365 Carb (Potato, Sweet Potato, Rice, Pasta or Ezekiel Bread) and enjoy!

Lemon Orange Roughy over Steamed Rice and Asparagus

INGREDIENTS:

12 OUNCES ORANGE ROUGHY (MAKES 2 PROTEIN SERVINGS)

1 TABLESPOON PAPRIKA

1/2 TABLESPOON GARLIC POWDER

1 LEMON

2 CUPS JASMINE OR BASMATI RICE (3/4 CUP COOKED MAKES 1 CARBOHYDRATE SERVING)

PAM COOKING SPRAY

1 BUNCH ASPARAGUS TIPS

APPLIANCES NEEDED:

STOVE TOP FRYING PAN

COMBINATION RICE/VEGETABLE STEAMER

INSTRUCTIONS:

IN A STOVE TOP FRYING PAN, SPRAY PAM COOKING SPRAY TO COAT. PLACE ORANGE ROUGHY FILETS INTO THE FRYING PAN AND COVER THEM WITH GARLIC POWDER, PAPRIKA AND LEMON JUICE.

COOK ON MEDIUM/HIGH FOR ABOUT 4-5 MINUTES AND THEN TURN OVER AND CONTINUE COOKING UNTIL THE FISH IS THROUGHLY COOKED AND BREAKS UP.

STEAM THE JASMINE OR BASMATI RICE AND THE ASPARAGUS IN A RICE STEAMER.

POUR THE ORANGE ROUGHY AND THE JUICE OVER THE STEAMED RICE. SERVE THE ASPARAGUS NEXT TO IT.

MEXICAN CHICKEN

Ingredients:

2- (4) ounce BONELESS/SKINLESS CHICKEN BREAST

(6) tablespoons of NO SALT ADDED CHUNKY SALSA

3/4 - 1 1/2 cups COOKED RICE

Directions:

Cut pieces of BONELESS/SKINLESS CHICKEN into non stick frying pan

Add NO SALT SALSA

Cook until CHICKEN is tender and done

Pour CHICKEN and SALSA over COOKED RICE