K.I.S.S. Keep It Super Simple

N U T R I T I O N F O R L I F E

Pr

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n u t r i t i o n f o r l i f e

If you “fail to plan, you plan to fail”, but meal planning can be a huge stumbling block on the road

to your health and fitness goals with too many options and recipes to choose from!

Breakfast i deas

300 calories

EATING CLEAN

o here’s a meal plan to get you headed quickly on the

road to success! Variety in your diet is important, but don’t feel like you have to kill yourself in the kitchen! Rotate these easy meals as it’s convenient for you – you may do several days of the same meal in a

row, or change it up more often – whatever works for you! "

Your Exercise program and the Team Beachbody Club membership have plenty more meal options (Diet and

Nutrition page -with printable shopping lists!), but this should help to get you started without feeling overwhelmed. "

Of course, if even THIS seems like too much to fit in your busy lifestyle, consider switching out either breakfast or lunch with Shakeology. It’s a good idea to have some on hand for those extra busy days when even the best laid plans go awry – life happens, you know?! Hope this helps…Enjoy!

MondayOats ‘n Berries Top 1 cup cooked steel-cut oats (or Irish oatmeal) with 1 cup sliced fresh or frozen mixed berries. (Oats should be measured after cooking and should be made with skim milk or soy milk.)

TuesdayFiberlicious 1 cup high-fiber breakfast cereal, such as Fiber One® or Kashi GoLean®, topped with 1 cup soy milk and 2 Tbsp. chopped walnuts.

WednesdayMediterranean Egg White Omelet In a non-stick skillet coated with cooking spray, make an

egg white omelet with 3 egg whites, 1 oz. low-fat crumbled feta cheese and 1 cup fresh spinach. Serve with 1⁄2 a whole-grain English muffin.

ThursdayPBJ&O Top 1 slice whole-grain toast with 1 Tbsp. all-natural peanut butter and 1 tsp. all-fruit jam. Serve with a navel orange.

FridayThe Bluebird’s Nest Poach 2 eggs and serve on 1 slice whole wheat toast with 1 cup blueberries on the side.

This is the beginning

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d YES! Breakfast

Step 1: Pantry/Fridge Clean Out! et rid of everything with High Fructose Corn Syrup (HFCS)."!

Throw out desserts- I KNOW it’s painful, but do you want this or not? Decide, Commit, SUCCEED! You can’t give in to temptation if the temptation isn’t there!"Switch out processed white foods with whole grain options. This means white rice, white bread, white flour cereals and crackers. "Aspartame – especially not in the first 3-5 ingredients"Get rid of alcohol. Give it away, throw it away, have a party….just get rid of it. You DO want to see those abdominals, right? RIGHT?!"

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Broccoli is great, but you could also use asparagus, or peppers. It’s easy to make the meal 350 calories, by going with 4oz of salmon and half the honey & mustard!" !

Coat a 5 oz. salmon filet (wild salmon is preferable) with a combination of 1 Tbsp. Dijon mustard and 1 tsp. honey. Season lightly with salt and pepper and bake at 400 degrees for 15-20 minutes, or until desired degree of doneness (will vary depending on thickness of filet). Serve with 1⁄2 cup cooked barley (measured after cooking) and 2 cups of steamed broccoli tossed with 5 cherry tomatoes.

Dijon Salmon

Studying the economics of food, you’ll find that it’s not much different in price to buy all whole food. The long term savings over health care is priceless!

Here’s a dinner favorite-450 cal.

What is Shakeology?

he first thing people think when I tell them about Shakeology is that it’s just

another protein shake.  Although one serving does include 18 grams of protein, it contains 69 other superfoods and nutrients. Darin Olien, the creator of Shakeology, has searched the world for the purest vitamins, minerals and superfoods.  Editor of O, The Oprah Magazine, Susan Casey, recently traveled with Olien and wrote an article in the May 2011 issue.  She says in her editor’s letter  “If somebody told you there were dozens of superfoods you’d never heard of before – delicious, low calorie, and so nutrient rich, scientists think they fend off cancer – you probably wouldn’t believe it.  But it’s true: They have names like yacon, maca, lucuma, camu camu, and sacha inchi. I learned about these foods from Darin Olien, a nutrition expert who has created health products based on

them, including the popular powdered supplement Shakeology. What I saw (and ate) there changed the way I think about food, and cleared the path

to even greater health. And I hope my story about this adventure …will do the same for you.”  I would say that’s more than just a protein shake!"

Why do I need fiber? "

Fiber improves digestion, promotes regularity, and can even lower cholesterol

levels by inhibiting the absorption of dietary cholesterol and other toxins into the bloodstream.* It also slows the absorption of glucose—thereby preventing sugar spikes—and makes you feel full faster and longer, so you eat less! Not getting enough fiber can lead to constipation, hemorrhoids, obesity, coronary heart disease, diabetes, gall stones, and possibly

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Far more than just a ‘diet’ or simple protein shake. shakeology supports a healthy weight and a

healthy life!

Maca, a hearty root that grows only in the high Andes, comes in yellow, red, and black varieties, boosts fertility, is s a id to ba l ance hormones , and dispenses a day’s worth of kickin’ energy.

What do the Doctors say? There are hundreds of docs speaking to Shakeology’s benefits. These docs are all unpaid for their involvement with the doctor program! To see what they have to say, go to http://shakoshake.com/ and click “Doctors”

Dr Marvin Slepian, Co-Inventor of the artificial heart.Cardiologist, Tucson, AZ

“The reality is that the bulk of cardiovascular disease is really preventable. So if I had a product like Shakeology, which supplements the patient and stops them from taking unnecessary high-caloric foods, then that ultimately leads to weight loss for the patient, which is a good thing overall. You win on many levels.”

maca root

Snack Options"ure, you get plenty of vitamins and minerals from Shakeology. But if you want to speed up your metabolism, stick to our

workout plan and this simple eating schedule. With five meals or snacks, you'll eat all day long and be on your way to a slimmer you."

1. Breakfast: Within an hour of waking up. "

2. Snack: 2 to 3 hours after breakfast."

3. Lunch: 2 to 3 hours after snack. "

4. Snack: 2 to 3 hours after lunch. "

5. Dinner: Finish at least 3 hours before bed."

6. Protein an hour before bed "

When deciding what to eat, choose your snacks and meals wisely. Balance your diet with fruits, veggies, beans, lean meats, and low-fat dairy. Just remember to eat moderate amounts of protein and fats, and fuel your body with foods that are high in fiber and low in sugar content."

Snacks:"Shakeology mixed with 8oz of water is a great snack"!1 cup plain nonfat yogurt topped with 1 Tbsp. flaxseeds"!1⁄2 cup 1% fat cottage cheese topped with 1 Tbsp. slivered almonds"!Whole wheat sesame flat bread (should have about 50 calories) topped with 1⁄2 Tbsp. all-natural peanut butter"!

1 cup blueberries and 1 brown rice cake"!1⁄2 cup red and yellow pepper strips dipped into 4 Tbsp. hummus"!1 cup mixed melon balls (cantaloupe, watermelon and honeydew) topped with 1/4 cup nonfat vanilla yogurt"!3 oz. tuna, packed in water, served with 1 sliced plum tomato and drizzled with fresh lemon juice"!Smoothie made in a blender with: 1 cup strawberries, 1⁄2 cup vanilla almond milk and ice cubes"!1⁄2 cup steel-cut oats (measured after cooking) topped with 1⁄2 cup red raspberries"!1 brown rice cake topped with 1⁄2 Tbsp. almond butter "!1⁄2 a sliced apple with 5 walnut halves 1⁄2 cup boiled edamame "!1 navel orange with 1⁄2 cup nonfat plain yogurt"!1⁄2 cup whole-grain breakfast cereal topped with 1⁄2 cup low-fat vanilla yogurt"!1⁄2 a toasted whole wheat English muffin topped with 1 slice tomato and 1⁄2 a slice reduced fat Swiss cheese"!Protein powder shake-1 scoop for women, 2 scoops for men. 4 oz water per scoop

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Step 2: Menu Ideasreakfast options !!

Shakeology of course! Chocolate 1 Tbl natural peanut butter"1/2 banana"8 oz almond milk"ice to taste and blend!"Greenberry 8oz orange juice"ice to taste and blend!"!Power Oatmeal

1/2 cup uncooked Oatmeal (follow package directions) "1 Scoop Vanilla Protein Powder "1T. Raisins or 1⁄2 C blueberries 1/8 C. Skim Milk"1 tsp Agave Syrup (optional) 1⁄2 cup orange juice"!Scrambled Egg-Whites 6 egg whites, scrambled "3 oz. Diced nonfat, low sodium turkey breast "1⁄4 c. Non fat mozzarella cheese "1 piece whole grain toast (Milton’s or Ezekiel) "1⁄4 c berries"!Progurt Parfait 1 single serving container of Greek yogurt (Fage) "1⁄2-1 scoop protein powder "1⁄2 c whole grain cereal (Kashi Go Lean Crunch) "

3⁄4 C Mixed Berries"!Waffles 2 Reduced fat, whole wheat waffles "1⁄2 C strawberries "1 tbl Agave syrup or sugar free maple syrup (No HFCS!!) OR use 1⁄4 c yogurt as topping"!Cereal w/Fruit 1 C High Fiber/high protein Cereal (Kashi Go Lean has 13g protein, 10g fiber and only 6 sugars!) 1⁄2 C Berries"Skim milk"!Lunch

Diced Turkey/Ham Salad 3-6 oz. Diced Turkey Breast "1⁄2 -1 oz Diced Ham "3 cups mixed greens "1⁄4 C Mozzarella cheese"1 Tbl Balsamic Dressing Lots o’ baby tomatoes"1⁄4 of a ripe Avocado, diced "1 Piece Whole Grain bread/toast/croutons OR brown rice"!!Rotating Lunch OptionsTurkey Avocado Sandwich 2 Pieces Whole Grain Bread (NO HFCS!) "1⁄4- 1⁄2 Avocado (sliced or mashed and used as spread)

4-6 oz. sliced Turkey Breast Lettuce Tomato "1 slice reduced fat Swiss cheese"!Stewed Tomato Chicken Wrap 3 oz Chicken Strips (Slice, brown on stove, add 1 can diced stewed tomatoes simmer 10 min) "Romaine Lettuce, Tomato"1⁄4 C Low Sodium Black Beans, drained "1⁄4 C Shredded non-fat/reduced fat cheese "1 Tbl. Greek Yogurt"Salsa "1⁄4 Avocado "1 Whole Grain Tortilla"!Tuna Salad/Sandwich/Wrap 1 pouch/can tuna (drained)"1 Tbl. Non-Fat Mayo (Trader Joe’s has a good one) "Mustard (to taste) "1 stalk diced celery "1/8 C Shredded low-fat Cheese "Diced Tomato "Mixed Greens or fresh spinach (as much as you can handle!) "2 Pieces Whole Grain Bread (optional) OR 1 Whole Grain Wrap (optional again) "Serve with fresh baby carrots

BStep 2: Menu Ideas

I rarely have carbs at dinner, but you may need them. I recommend

cutting them out unless your

workout will be after dinner."!Steak and Arugula Salad"4-6 oz Lean Steak, sliced (brown with 1 Tbl Olive Oil and cracked pepper) "

3 C. Arugula Salad (or other

mixed greens) "1⁄2 C. Grape Tomatoes "2 Tbl. Balsamic Dressing"!Grilled Chicken Breast and Steamed Veggies"1 large Chicken Breast, grilled or baked, season as desired (lemon-

pepper, Cajun, etc.) "Steamed Veggies of your choice "

1⁄4 C. Brown Rice"!Salmon"1 Salmon Filet (Wild Caught preferably) "1 Tbl. Teriyaki Sauce "1 Orange, sliced "1⁄4 C. Brown or Wild Rice"Asparagus, Artichoke, or other Green veggie. (substitute w/

salad if need be. Again, make it work for you!) "Directions: Brush Salmon with teriyaki sauce and top with sliced orange. Bake at 375 for 15 minutes or until Salmon flakes easily."Shrimp Stir-fry"1 package frozen stir fry veggies 1 package frozen cooked shrimp, tail off "1⁄4 C. low sodium soy sauce "2 Tbl. Olive oil or Wok oil Garlic, minced (buy the prepared stuff in a jar!) "Pepper (to taste) "Heat oil and seasonings in wok or pan. Add shrimp, stir, then add veggies. Cook through. Serve on 1/4 c Brown Rice"!Burger Night"Lean ground grass fed beef or ground turkey patties"1 Whole Wheat English Muffin "Lettuce"Tomato "Sauteed Mushroom/garlic (opt) "2 tsp. nonfat mayo (optional) Mustard (to taste) "Ketchup (minimal, loaded with sugar) "Mixed Green Salad OR steamed Edamame "Carrot sticks"!Flank Steak and Sautéed Spinach"450 Calories"Marinate a 5 oz. piece of flank steak in 2 Tbsp. balsamic vinegar, 1 Tbsp. olive oil and 1 clove crushed garlic for 30-60 minutes. "

Grill or broil steak for 5 minutes on each side, or until desired degree of doneness. Serve with 1 cup of sautéed spinach (sauté in 2 tsp. olive oil and 1 clove of minced garlic) and 3⁄4 cup whole wheat couscous (measured after cooking)."!Lemon Chicken"350 Calories"Coat an ovenproof non-stick skillet with cooking spray and heat over medium heat. Add 4 oz. chicken breast tenderloins and cook on each side for about 4-5 minutes, or until cooked through. Remove chicken from the pan and add 2 Tbsp. lemon juice, 3 Tbsp. chicken broth and 1⁄2 tsp. dried rosemary. Bring sauce to a simmer and cook until it reduces by half. Pour the lemon sauce over the chicken and serve with 1/3 cup cooked barley (measure after cooking) and 1 cup oven-roasted Brussels sprouts."Roasted Chicken With Sweet Potato Fries"450 Calories"Remove the skin from a 5 oz. roasted chicken breast and serve with oven-roasted sweet potato fries (remove skin from a medium sweet potato and cut into 1⁄2-inch strips. Place on a baking sheet coated with cooking spray and cook at 400 degrees for 20 minutes, season with salt and pepper). Make a side salad with baby spinach leaves, sliced mushrooms and sliced red onion; dress with red wine vinaigrette."

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Step 2: Menu Ideas-Dinner

Step 3: Go Shoppinghopping List !!

Beachbody Items Shakeology HD Protein Powder HD Protein Bars HD Results and Recovery Drink HD P90X Peak Health OR Activit Multi-vitamin HD !Dairy Organic Skim milk Orange juice Reduced Fat Mozzarella Cheese Reduced fat Swiss cheese slices Low fat Cottage Cheese Greek yogurt Non fat /Reduced fat shredded cheese – mozzarella, cheddar Egg Whites – All Whites Free Range eggs Nonfat sour cream !Fruits/Vegetable Apples Nectarine (organic if possible) Peaches (organic) Banana Grapes Blueberries Raspberries Strawberries Oranges Baby Carrots Microwaveable broccoli/carrots, etc. Lettuce – Mixed, romaine, spinach, Arugula Grape tomatoes (the tiny ones) Roma tomato

Avocado Celery Salsa Mushrooms Asparagus Artichoke Sweet Potato !Meat/Fish/Poultry/Deli Low sodium/low fat turkey breast (cut ½ in thick) Low sodium/low fat turkey breast (thin sliced) Nonfat reduced sodium Ham (cut ½ in thick) Lean sirloin steak Salmon fillets Tuna (pouches) Boneless skinless chicken breasts !Prepared/Packaged Foods Kashi Go Lean Crunch Cereal Triscuits Milton’s whole wheat bread Whole grain English Muffins Balsamic Vinaigrette (olive oil base) Whole Grain Tortillas Mustard Ketchup Non-fat mayo Brown Rice Soy sauce Olive oil Garlic, minced, in water Pepper Sea salt (better than table salt) Teriyaki sauce (no HFCS!) Diced peaches, no sugar added Nuts (almonds, cashews, walnuts, pistachios) Canned Black beans, low sodium

Canned stewed tomatoes, Mexican style Apple butter, unsweetened, no sugar added !Frozen Stir fry veggies Shrimp, cooked, tail off Edamame, shelled Whole wheat waffles !Trader Joe’s Market Agave or Pure Maple Syrup Lara or Kind bars Flaxseed, ground Hemp Plus Cereal (no, there aren’t any “side effects”...! !

*HD= Home Direct

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“As Tony Horton says, abs are made in the kitchen!”

-Eat within an hour of waking up -Eat Clean 6 times a day -Drink lots of water -Keep your protein up (for consistent workouts, i’d shoot for a gram of protein per pound of body weight)

-Always have a tub of protein powder as it’s hard to get your protein intake from food without lots of cholesterol -Complex carbs are longer term fuel/energy -Your muscles feed on protein and water -Plan ahead -If you’re at a restaurant, just order what you want. If you want chicken and veggies, just ask for it. Who cares about the menu!

-If you have a Trader Joe’s or a Whole Foods, you’re ahead of the curve !

!-You get an hour or so to workout 5-6 times per week, but you get 14+ hours a day to work on your nutrition -The perfect hour after an intense workout is a recovery drink immediately (yes, before checking your phone), then wait about 20 minutes and have a Shakeology. For guys, add a scoop of protein powder to it.

-I usually eat about 90 minutes before a workout. On early morning workouts, have a banana and/or a piece of toast with some peanut butter. You can always sip recovery drink during a workout if you’re low on calories.

here are the “cliff notes”

Anna Gray - Fitbalanz