June 25-30 Meal Plan

We've gone clean! I've been eating "well" for months but in order to drop these last twenty stubborn lbs and get that six pack abs I want before I move to Texas I needed to step it up.

Out with the fruit, cut down the carbs and up the vegetables and protein!

I've had a few people on Facebook as me to post what I'm eating this week. Well here goes...

Breakfast- smoothie; which includes silk fruit & protein, ice cubs, 2 frozen strawberries, 5 blue berries and 1 tablespoon of cheesecake powder pudding.

After my workout - 10 oz of Silk Almond Milk and a scoop and a half of protein powder

Lunch- ground turkey burger, vegetables and a side salad

Snacks - zone perfect protein bar, 3 hard boiled eggs, almonds/nuts

Dinner - pesto seasoned chicken breast with mushrooms and a sweet potato.

I usually drink between 14-16 glasses of water a day, also.



I'll try to update my meal plans weekly for you. I'll miss my fruit this week, but maybe I'll get some back next week!

Hope you Enjoy!

Website for great recipes

http://www.eatingwell.com/recipes_menus/collections/healthy_diet_recipes

SO. MANY. OPTIONS!

Enjoy :)

TEN STEPS TO GREAT HEALTH BEFORE YOU START YOUR WORKOUT ROUTINE

1~You will need to have 35 to 40 grams of fiber per day. Take two tablespoons of Psyllium (fiber) every night before bed with 8 oz. of water. Not only does it takes out toxins that can make you sick and that slow down your metabolism causing you to gain weight even if you eat healthy, it also keeps you regular. You should be pooping 2 to 3 times a day.

2~Multi-vitamans and supplements. There is no way to get enough nutrition just from the food we eat everyday. A good multi viteman, fish oil supplements etc are all very important to you over all health. We want you to take SHAKLEE supplements. They are the highest quality out there. We will help you get them.

3~Never, ever miss breakfast.  Your body jump starts itself in the morning for a long day that can be up to 14to 16 hours. You body burns up to 3000 calories just keeping your organs functioning.

4~Stop eating 3 hours before bedtime. You should eat 5 to 6 small meals a day.  Whatever meal you would eat cut that in half and eat the other half 2 -3 hours later. You will eat more food but it want slow your metabolism down.

5- Drink 12 to 16 glasses of water per day. This serves several goals.  It keeps you full longer so you don't crave food as often. It helps eliminate fat and toxins out of your body. It allows vitamins and nutrients  to deposit better through your body.

6~Eliminate simple sugars out of your diet. Pop, especially diet pop, beer, alcohol, bread, white potatoes, sweets, and high carb fatty foods.

7~Rest- you need 7 to 8 hours a night to allow your body to heal, change and produce the results you wish. If you don't get the rest, your body will not respond very well.

8~Do at least 40 mins of sustained cardio 4 to 5 times a week.  You want your heart rate to be between 140 and 160 bpm for a consistent 40 min and move up to 1 hour of cardio after 2 weeks. This will help you to lose 4 to 8 pounds a week.

9~ Medium to light weight program with high reps.(20 to 25)
Do 2 to 3 body parts each day, try to hit each twice a week with one day off every three days. (do nothing, but rest)

10~Eat the rainbow, lots of natural foods, red, green, yellow, orange, purple foods. Plan your meals out. Lots of chicken, turkey, fish etc. Avoid salt.

11~Canola spray, I can't believe it's not butter and Mrs. Dash should become your friends!

12~Think of this as a ONE MONTH commitment. Each month it'll change and we will look at different ideas. Take it one month at a time!!