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30 Day Challenge

Nutrition Guide

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Disclaimer

You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates this type of physical activity. This program is designed for individuals who are new to yoga or are experiencing chronic pain, stress, or emotional overwhelm.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment (mat, straps, and blocks) is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness.

The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t perform any exercise unless you have been shown and understand the proper technique by a certified personal trainer or certified yoga instructor.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, or if you are severely overweight. Please discuss all nutritional changes with your physician or a registered dietitian. If your physician recommends that you don’t use Yoga for Pain Relief, please follow your doctor’s orders.

2015 © Early to Rise Publishing – All Rights Reserved

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• To meet the client where they are and help them become more in tune with their hunger and satiety cues so that they understand their current relationship with food.

• To offer them tools for becoming wiser in their nutritional decisions so that they no longer struggle with or fear eating, planning, cooking, or any part of the nutrition process.

• To help them change their relationship with food and eating so that they view food as a source of both nourishment and enjoyment without fear of gaining weight or becoming ill.

• To help them become the expert of their own nutrition — knowing which foods serve them well and which foods do not; knowing how much to eat and when; knowing triggers and tendencies; knowing it’s a journey so that they feel empowered in their own life and have the confidence to take care of themselves.

Purpose

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• To make baby steps toward healthier choices by setting and adhering to healthy boundaries.

• To provide recipes that will keep participants excited and nourished while they reach their fitness or health goals.

• To either maintain level of nutrition or if very rigid, develop a more relaxed relationship with food. Will be on an individual basis.

Goals

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• Participants may still wish to eat out so healthier options are included

• Participants may not cook at home so options for beginning to cook at home include:

º Option 1: Panera, Jason’s Deli, Mad Greens, Mod Market, Chipotle, Whole Foods, any place you can get “whole” foods like fresh vegetables, chicken, fish, etc.

º Option 2: Freshly.com for pre-made meals, Whole Foods for pre-made meals

º Option 3: Blue Apron, 5-ingredient meals with low or no-cook options and leftovers or Plated.com delivers fresh ingredients and step-by-step recipes with pre-apportioned ingredients

• Menu Planner and Grocery List

• Recipes from Anti-Inflammatory Diet

• Dining guide for how to stay on track

Considerations

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• Dining: Dine Out/Dine In

• Building a Menu

• Water Intake Guidelines

• Food List

• Menu Planner

• Recipes

What You Get

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There are many healthier options than traditional fast food when dining out these days. Take charge of your nutrition with these simple tips:

1. Choose a place that offers fresh meat and vegetables.

2. Check out the online menu ahead of time.

3. Choose veggie-centered meals like salads and/or choose veggies as sides.

4. Include one healthy fat then omit any unnecessary fats and processed carbs.

5. Choose a lean protein that is grilled, broiled or baked.

6. Get sauces and dressings on the side. Add only 1 serving (~1-2 T)

Dine Out Guide

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Dine Out Guide

ExamplesChipotle: Goal veggie-based bowls, with protein & 1 fat ~500 calories

Offer higher quality sourced food, nutrition info available, can build your meal ahead of time using this link:

http://chipotle.com/nutrition-calculator - /category/2

Panera: Goal salads, soups, ½ sandwiches ~300-500 calories

Offer seasonal and daily specials of fresh, quality foods. Use no artificial ingredients. Can go online to know nutrition ahead of time using this link:

https://www.panerabread.com/en-us/home.html

Mad Greens: Colorado & Arizona residents, local farm raised produce!

http://www.madgreens.com/calories-stuff/

Jason’s Deli: Goal Salads, soups, ½ sandwiches/wraps ~300-500 calories

No artificial ingredients; fresh, quality food with 3 options for calculating nutrition information, including one specifically for avoiding allergens. Go to this link:

http://www.jasonsdeli.com/nutrition

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If you’re not ready to cook at home but you’re tired of eating out try grabbing healthy pre-made meals from Whole Foods or items from another natural grocer. You can use your menu planner to organize for a few days of meal planning to help you get in the groove of eating at home.

If you want to begin eating meals at home without cooking or shopping you may choose to have meals delivered from a company like Freshly.com.

If you’re ready to dip your toes in the cooking water, but overwhelmed by all the shopping and prepping, try a home delivery service that provides the pre-apportioned ingredients for the meals you’ve chosen to receive. These companies provide step-by-step instructions to guide you in creating your own delicious and healthy meals at home: BlueApron.com & Plated.com.

If you’re ready to make a simple ingredient list, visit the grocery, and put some tasty meals together I have some EASY, delicious recipes for you to follow!

Dine In Guide

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Menu P lanner : P ick & Choose to Create your Menu

The “Teach a man to fish…” mentality has always resonated with me. Using this tool, you will be able to effortlessly create a menu that suits your tastes, time allotment, and even what you may already have on hand in the kitchen. You can decide to repeat meals, make a new one everyday, or freeze a big batch to use in the future.

Bui ld ing a Menu1. Create/Print your Menu Planner & Grocery Sheet

2. Review your Schedule, Pantry/Freezer/Fridge Items, and the Weather

3. Plan/choose the easiest meals first & fill them into the Menu Planner on corresponding days

Menus

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Menus

4. Plan/choose the rest of meals/snacks & fill into Menu Planner

5. Write grocery list based on #2–4

6. Go to the store!

Bui ld ing a Meal1. Begin with veggies: 1–2 cups (fruit optional addition: ¼–½ cup)

2. Add lean protein: 1 fist size

3. Add healthy fat: 1–2 thumbs

4. Option to add a fiber-rich starch: ½ cup or ½ fist

5. Choose your flavor: herbs, seasonings, dressing, sauce, etc.

Bui ld ing a Snack1. Begin with veggies or fruit: 1 cup or 1 piece

2. Add lean protein or healthy fat: ½ fist or 1–2 thumbs

3. Option to add fiber rich starch: ¼–½ cup

4. If necessary, choose your flavor: herbs, seasonings, dressings, dips, etc.

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Water is a critical component of seeing results in weight loss, increased energy, mental clarity, digestion, and overall improved health. I highly recommend a goal of 3 Liters per day of purified water. Here’s the breakdown so you can assess how much you are currently drinking:

3 L = 101.4 oz. = 12 ½ cups of water, which equals:

If you need to increase water intake throughout the day, follow these easy steps to getting, and staying, hydrated:

• Step 1: Begin the day with 14 oz. warm/room temp water with fresh squeezed lemon or mix water with Daily Energy

• Step 2: Buy a water bottle that catches your eye so that you’ll enjoy drinking from it daily. Calculate how many refills you will

3, 32 oz. bottles

5, 20 oz. bottles

6 ½ , 16 oz. bottles

8 ½ , 12 oz. bottles

Drink Water

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Drink Water

need to meet your goal of 3 L per day (minus the 14 oz. to start the day)

• Step 3: Set a chime on your phone for once every hour and drink:

º 4 oz. if you struggle to drink water

º 8 oz. if you don’t struggle but you need to increase intake

• Step 4: Have a couple “flavor changes” to look forward to mid-morning & mid-afternoon:

º If you didn’t start the day with it, Daily Greens is a great way to knock out another 14 oz of water mid morning plus you’ll supply your body with the vitamins, minerals, and many nutrients you need. This can provide a boost in energy to get you through the rest of your day!

º Try one of my Liquid Relief recipes below

• Step 5: Once step 3 is part of your routine, increase the water intake each hour by 2 oz.

• Step 6: Repeat Step 5 until you’ve reached your goal intake every day

Liquid Rel ie fNot only can adding natural flavors help you reach your water intake goals with more enjoyment, it can also be a great way to reduce your intake of sugary or artificially flavored and sweetened drinks.

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Drink Water

Experimentation is encouraged since you will find your palate is unique. Keep in mind to always wash fresh produce before use. You should also keep your infused water refrigerated to prevent spoilage. Removing the rinds of citrus fruits is optional, but leaving them on will actually deliver more citrus flavor to the water.

(Note: if rinds are left too long, the taste can become bitter, however, “too long” is subjective and a matter of taste.)

Quick Rel ie fAdd 2-3 slices of these antioxidant-rich fruits or veggies to your water bottle. Add chilled, purified water and enjoy!

• Cucumber

• Lemon

• Lime

• Orange

• Grapefruit

• Strawberries

• Cherries

• Red, Yellow, or Orange Bell Pepper

Power Rel ie fThese combinations add anti-inflammatory fruits or veggies with herbs while offering a deliciously refreshing flavor to your water. Add to 3L of purified water, chill and enjoy.

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Drink Water

Cucumber Coolers½ cucumber, sliced + 1 sprig fresh mint½ cucumber, sliced + 3-4 sliced

strawberries+ ½ cucumber,

sliced + 3-4 sliced strawberries + 1 sprig fresh mint

½ cucumber, sliced + 1 cup cubed watermelon

+ ½ fresh lime, sliced

Citrus Energizers1 lemon, sliced + 1 sprig fresh

rosemary1 lemon, sliced + 1 lime, sliced + 1 orange, sliced

1 lemon, sliced + 1 cup cubed pineapple

1 grapefruit, sliced thick

+ 4 sprigs fresh basil

1 lime, sliced + 1 sprig fresh mint

Berry Boosters4-5 sliced

strawberries+ 4 sprigs fresh basil

or mint4-5 sliced

strawberries+ ½ cup blueberries + ½ cup raspberries,

lightly muddled4-5 sliced

strawberries+ 1 kiwi, peeled &

sliced4-5 black berries, sliced or lightly

muddled

+ 1 sprig fresh mint

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2 Ways To Use This Guide1. Choose from the list of foods

• Choose the foods you like to create a menu

• Choose the foods you have on hand to create a menu

2. Choose from recipes

• Choose from recipes according to ingredients you like or have on hand

• Choose from recipes according to prep/cook time

The Foods

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The Foods

Food L is ts

Leafy Greens:

Alfalfa

Arugula

Beet Greens

Butter Lettuce

Cabbage

Collard Greens

Dandelion

Endive

Green Leaf

Kale

Mustard Greens

Radicchio

Rainbow Chard

Red Clover

Romaine Lettuce

Spinach

Sprouts

Swiss Chard

Watercress

Fibrous Veggies:

Asparagus

Beets

Bell peppers

Bok Choy

Broccoli

Broccoli Rabe

Brussels sprouts

Carrots

Cauliflower

Celery

Cucumbers

Eggplant

Fennel

Garlic

Green Beans

Green Peas

Jicama

Leeks

Mushrooms

Okra

Onions

Parsnips

Radishes

Snow Peas

Summer Squash

Tomatoes

Turnips

Water Chestnuts

Zucchini

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The Foods

Fruits: Apples

Apricots

Bananas

Blackberries

Blueberries

Cantaloupe

Cranberries

Figs

Grapefruit

Grapes

Honeydew Melon

Kiwi

Lemons

Limes

Mangos

Nectarines

Oranges

Papaya

Pears

Pineapple

Plums

Pomegranate

Prunes

Raisins

Raspberries

Strawberries

Watermelon

Healthy Fats:

Avocado

Avocado Oil

Chia seeds

Coconut butter,

Coconut cream

Coconut flour

Coconut milk

Coconut oil

Fatty fish

Flaxseed (ground)

Flaxseed oil

Grass-fed cheese

Grass-fed yogurt

Nuts

Nut butters

Nut flours

Nut milk

Olives

Olive oil

Seeds

Seed butters

Lean Proteins:

Buffalo/bison

Chicken

Cottage cheese

Egg whites

Egg (whole)

Extra-lean pork

Fish

Grass-fed beef

Greek yogurt

Ostrich

Protein powder

Shellfish

Tempeh

Turkey

Venison

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The Foods

Natural Fiber-rich Starch:

Beans

Black-eyed peas

Brown rice

Black rice

Red rice

Wild rice

Edamame

Lentils

Millet

Oat bran

Oatmeal

Potato

Pumpkin

Quinoa

Squash

Sweet potato

Yam

Dressings, Dips, Sauces:

Aioli

Chimichurri

Fish Sauce

Guacamole

Harissa

Hummus

Kimchi

Marinara (low/no sugar)

Mustard

Oil & citrus dressings

Oil & vinegar dressings

Pesto

Relish (low sugar)

Salsa (fresh)

Satay

Sriracha/Hot Sauce

Tahini

Tapenade

Dressings, Dips, Sauces:

Aioli

Chimichurri

Fish Sauce

Guacamole

Harissa

Hummus

Kimchi

Marinara (low/no sugar)

Mustard

Oil & citrus dressings

Oil & vinegar dressings

Pesto

Relish (low sugar)

Salsa (fresh)

Satay

Sriracha/Hot Sauce

Tahini

Tapenade

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The Foods

Bonus Food L is ts

Protein & Fat:

Full-fat dairy, unsweetened

Plain greek yogurt

Full-fat cottage cheese

Nuts

Seeds

Whole eggs

Hempseed

Fat & Fiber: Avocado

Chia seeds

Coconut flesh

Flaxseed (ground)

Dark chocolate/cacao 70%+

Sweeteners: Raw, local honey

Maple/molasses

Stevia/Truvia

Agave

Coconut sugar

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The Foods

My Menu This WeekMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Mea

l 1

Recipe:V/F:Prot:Fat:Extra:

Mea

l 2


Mea

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Mea

l 4


Mea

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Mea

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The Foods

My Grocery L is t th is Week

PRODUCE PROTEINS DAIRY DRY GOODS, PANTRY, STAPLES

BULK OR SPECIALTY STORE

The Recipes

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Active time: 2 minutes | Blend time: 1 minute Yield: 1 serving*

*Each shake makes 1 serving unless noted.

Banana Milk

• 1 cup coconut or almond milk

• 1 scoop vanilla protein powder

• 1 ripe banana

• 1 large dash of ground cinnamon

• 1 T. ground chia seeds

• 3–4 ice cubes plus extra water for desired consistency

Shakes

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The Recipes

Spiced Cherry



• ½ ripe banana

• 5–6 frozen dark cherries


• 1 small dash nutmeg or cardamom


• Extra water for desired consistency

Green-Berry Banana

• 1 cup coconut water


• ½ ripe banana

• 4 strawberries, sliced

• 1 handful fresh kale or spinach


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The Recipes

Peach Cobbler



• ½ ripe banana

• 1 fresh peach or 5–6 frozen slices, chopped


• 1 T. ground chia


Dark Chocolate Hemp

• 2 cups coconut or almond milk

• 3 T. hemp seeds

• 3 T. Dutch cocoa powder

• 1 ripe banana

• 2–3 dates, pitted


• 3–4 ice cubes

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The Recipes

Straw-Nana Hemp

• 2 cups coconut or almond milk

• 3 T. Hemp seeds

• 1 ripe banana

• 4–5 fresh strawberries, chopped



• 3–4 ice cubes

Pina Colada Hemp

• 2 cups coconut water

• 3 T. Hemp seeds

• 1 ripe banana

• ½ cup chopped pineapple

• 1 T. ground chia

• 3–4 ice cubes

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All bowls can be prepared in a large mixing bowl then portioned out for snacks. The portion you will require depends on your nutritional needs.

A typical snack sized bowl will vary between 1–2 cups of prepared veggies or fruits.

Veggie Bowls: Chopped Small: Carrot, Bell pepper, Broccoli, Tomato w/ Cumin Lime Dressing & Pine Nuts

Chopped Broccoli, Cashews, & Raisins w/ Spicy Apple Cider Dressing

Chopped Chicken, Dried Plum, Green Olive, Almonds W/ Oregano White Balsamic

Chopped Tomato, Bell Pepper, Avocado, Basil, Balsamic Dressing

Snacks

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The Recipes

Check serving sizes for crackers and follow hunger cues as you build stacks accordingly

Fruit Bowls: Chopped Apple, Almond, Raisin

Chopped Apple, Turkey/Chicken, Pecan

Chopped Banana, Walnuts, Coconut

Mixed Berries, Pistachios, Hemp Seed, Fresh Basil

Chopped Mango, Macadamia Nuts, Coconut, Fresh Cilantro/Basil

Stacks: Crackers, Hummus, Sliced Chicken/Hard boiled Egg

Crackers, Nut Butter, Fresh Fruit

Crackers, Avocado, Tomato, Basil

Crackers, Stone Ground Mustard, Smoked Salmon/Sardines

Boats: Celery, Nut Butter, Fresh Fruit: Berries, Banana, Cherries, Etc.

Celery, Hummus, Olives

Bell Pepper, Hummus, Pine Nuts

Zucchini, Olive Hummus, Sliced Or Fresh Tomato

Roma Tomato, Tuna/Egg & Hummus Salad, Chopped Basil

Carrot, Cashew Butter, Golden Raisin, Cinnamon Dust

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Breakfast Salad for One

Active time: 5 minutes | Cook time: 5 minutes Yield: 1 serving

Ingredients:

Preparation:

1. Assemble salad: greens, berries, roasted mushrooms and drizzle vinaigrette over top.

2. Cook eggs and serve on top of salad.

3. Yum!

1 handful baby kale, spinach, or mixed greens

¼ c. fresh blueberries

½ c. roasted mushrooms or veggie of choice

1 T mustard vinaigrette (see recipes)

2 sunny-side-up eggs seasoned with salt & pepper

Breakfast

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The Recipes

Avocado Egg & Toast


Ingredients:

Preparation:

1. Cook eggs in small skillet to desired degree of doneness. Season with sea salt and pepper to taste.

2. Toast bread.

3. Mash avocado with sea salt and pepper to taste. Spread avocado on toast and top with the eggs.

1–2 eggs

1 piece Ezekiel bread or gluten-free bread

½ avocado

sea salt

pepper

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The Recipes

Southwestern Egg Casserole


Ingredients:

Preparation:

1. Preheat oven to 350°F.

2. In a large skillet, sauté onion, bell pepper, and green chilies with seasonings until tender.

3. Add the cooked veggies to an 8x8 glass baking dish coated with cooking spray or coconut oil then pour the beaten eggs over top.

4. Bake until eggs are set in the middle. Check every 8–10 min. for desired doneness.

5. Cut into large squares.

6. Store in individual Tupperware for quick reheat & eat (also good cold).

9 eggs, beaten

1 can chopped green chilies

½ medium onion, chopped

½ red bell pepper chopped

sea salt, black pepper, and cumin to taste

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The Recipes

Oatmeal, Nuts and Fruit

Active Time: 5 minutes | Cook Time: 5 minutes Yield: 1 Serving

Ingredients:

Preparation:

1. Mix oats and water in a small sauce pan.

2. Bring to a boil over high heat, then reduce heat to medium.

3. Cook oats until soft and water is absorbed.

4. Stir in sea salt and cinnamon.

5. Top with fruit and nuts or seeds.

½–2/3 c dry rolled oats

1–1 1/3 c. water

½ c. fresh fruit of choice: berries, apple, pear, peaches, banana

¼ c. toasted nuts of choice: walnuts, almonds, pecans,

cashews, pine nuts, hemp seeds, pumpkin seeds, etc.

½ t. cinnamon

sea salt to taste

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Egg Scramble with Roasted Veggies

Active Time: 5 minutes | Cook Time: 5 minutes Yield: 1 Serving

Ingredients:

Preparation:

1. Mix cooked eggs and cooked (or re-heated if using leftovers) veggies in a bowl.

2. Drizzle with vinaigrette.

Note: To boost the energy of this meal add ½ cup chopped roasted potatoes or black rice.

2 whole eggs, scrambled

1 c. leftover roasted mixed veggies of choice

1 t. lemon dijon vinaigrette (see recipe below)

The Recipes

Lemon Dijon Vinaigrette

1 T. lemon juice

1 T. Dijon

2 T. olive oil

¼ t. salt

¼ t. pepper

1 t. herbs of your choice (optional)

1. Mix all ingredients in a small bowl.

2. Drizzle over the salad.

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Creamy Tuna/Salmon/Chicken Salad

Active time: 10 minutes | Cook time: 15 minutes Yield: 4 servings

Ingredients:

Preparation:

1. Mix all ingredients together.

2. Let it marinate for 20 minutes or more.

Dressing Options: Mash yolks with Lite Dijon dressing OR 2 tablespoons hummus for extra creamy salad.

1 c. chopped cooked chicken breast, smoked salmon or white albacore tuna, no salt/in water

1 c. spinach, chard, kale, or mix

2 eggs, hard boiled, chop whites, use yolks in dressing

2 c. combined of finely chopped: scallion, broccoli, carrot, celery & fresh green beans

Lunch

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The Recipes

Greek Veggie Mix


Ingredients:

Preparation:

1. Mix all ingredients together.


Meal Options: Add to salad greens, toss with cooked black, red, or brown rice, or roll up in a lettuce wrap. Add chicken, turkey, eggs, garbanzo or white beans.

Note: You can also make this a “creamy” salad by adding ½ cup roasted red pepper hummus, kalamata olive hummus, or your favorite flavor.

½ english cucumber, chopped

¼ red onion (or scallion if you prefer something more mild), thinly sliced

½ jar kalamata olives, pitted, no juice

1 large or 3 small tomatoes, chopped

1 bell pepper, chopped

¼ c. crumbled feta (omit for now)

1 lemon, juiced

2–3 T olive oil (depending on how strong you like your dressing)

1 t. dried oregano

¼ t. sea salt

¼ t. or less black pepper

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The Recipes

Mock Caprese Salad: Portabella, Tomato, Avocado, Basil


Ingredients:

Preparation:

1. Add any protein of choice to this salad or enjoy as is.

2. Layer tomato, avocado, roasted mushroom, and basil on plates.

3. Drizzle lightly with balsamic vinegar, sea salt, and black pepper.

1 heirloom tomato, sliced thick

1 ripe avocado, sliced

2 large portabella mushrooms, sliced & roasted with olive oil, sea salt, black pepper

8–10 fresh basil leaves

balsamic vinegar

sea salt

black pepper

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The Recipes

Turkey Antipasto Open-faced Sandwich


Ingredients:

Preparation:

1. In a small bowl mix the artichoke hearts, tomatoes, basil & spinach leaves.

2. Top toast with ¼ cup mixture & turkey.

3. Save leftover mixture for another use.

1–2 slices paleo bread, toasted (or other whole grain bread)

2 oz. deli turkey (Boar’s Head, Applegate, or Natural Choice)

¼ c. marinated artichoke hearts, chopped

¼ c. sundried tomatoes (or fresh tomatoes) chopped

4 basil leaves, chopped

4 spinach leaves, chopped

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The Recipes

Tangy Chicken and Veggie Wrap


Ingredients:

Preparation:

1. Spread hummus or avocado on tortilla.

2. Lay peppadew, carrots, greens, cheese, and chicken along center of tortilla.

3. Wrap into a burrito. Cut in half and serve with fruit on the side.

1 large whole grain or gluten free tortilla

1 T. hummus or ½ avocado mashed

3 peppadew peppers, chopped

shredded or thinly sliced carrot

1 handful fresh chard or spinach

1 oz. sliced sharp white cheddar cheese, dubliner or welsh

2–4 oz. rotisserie chicken, shredded

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Italian Salad

Active time: 10 minutes | Cook time: 20 minutes Yield: 4-6 servings

Ingredients:

Preparation:

1. Add dressing & toss to coat.


3. Serve over mixed greens or spinach.

4. Top with cooked chicken, shrimp or salmon.

Dressing:

1 T. red wine vinegar

1 T. extra virgin olive oil

sea salt & pepper to taste

dried italian seasoning to taste (be generous!)

Salad:

1 c. each: broccoli, tomato, bell pepper, zucchini, carrots, and button mushrooms

¼ c. each: pepperoncini, black olives, and pine nuts

Dinner

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The Recipes

Hummus Roasted Chicken & Veggies

Active time: 15 minutes | Cook time: 40 minutes Yield: 2–4 servings

Ingredients:

Preparation:

1. Preheat oven to 400°F degrees.

2. Line a large baking dish or roasting pan with parchment paper.

3. Place seasoned chicken breasts evenly spaced into pan.

4. Surround chicken with chopped veggies.

5. Sprinkle veggies with sea salt, garlic powder, black pepper & olive oil.

6. Top each chicken breast with 1 T. hummus, spread to cover top of chicken.

7. Bake for 40 minutes.

2–4 boneless, skinless chicken breast, season with sea salt, black pepper & garlic powder

2–4 c. total of 3 differently colored veggies, chopped into similar size pieces

sea salt, garlic powder, black pepper, olive oil

1 heaping T of your favorite hummus for each chicken breast

Try these veggie combos:

• red bell pepper, carrot, green bean

• onion, mushroom, broccoli

• zucchini, sweet potato, yellow bell pepper

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The Recipes

Basil Chicken


Ingredients:

Preparation:


2. Pound each chicken breast to an equal thickness for quicker cooking.

3. Coat a glass baking dish with 1 T. olive oil & lay chicken in dish.

4. Sprinkle with salt, pepper, & garlic powder.

5. Sprinkle with parmesan or Romano cheese (if using).

6. Heavily coat chicken with dried basil.

7. Bake for ~20 minutes or until chicken is cooked & juices run clear.

Options: This chicken is excellent with spaghetti squash, spinach pasta, roasted veggies tossed with pesto, or just by itself with a couple veggie sides.

2–4 chicken breasts, skinless/boneless/trimmed

dried basil

garlic powder

sea salt & black pepper

parmesan or romano cheese (optional)

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The Recipes

Southwestern Steak Salad


Ingredients:

Preparation:

1. Combine chili powder, salt, & olive oil in a small dish to make a paste.

2. Spread over steaks on both sides.

3. Grill steaks 3–4 minutes each side or until desired doneness. Remember to let it rest a few minutes to finish cooking & reabsorb the juices.

4. Combine the salad ingredients.

5. Pour the dressing on and toss to coat.

6. Slice the meat into strips and top the salad.

Dressing:

1–2 T fresh lime juice

1 T agave/honey or stevia

2–3 T olive oil

½ t. Ground cumin

sea salt to taste

1 T chipotle Tabasco (optional)

Buffalo Steak Fillets:

buffalo steak fillets

2 T chili powder

½ T sea salt

1 T olive oil

Salad:

½ small jicama julienne sliced

1 red bell pepper julienne sliced

1 avocado, sliced

1 orange, segmented

1 large tomato, sliced into wedges

2–4 scallions, sliced

4–6 c. mixed greens

2 oz. crumbled feta (optional)

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The Recipes

Seared Tuna Steak with Ginger Lime Cucumber Salad


Ingredients:

Preparation:

1. Prepare the salad ingredients in a mixing bowl, reserving the avocado for later.

2. Make the dressing & add ¼ cup to salad. Toss to coat.

3. Place in refrigerator to chill and marinate while you cook the fish.

4. Place a skillet over medium-high heat and coat with 2 T olive oil.

5. Season the tuna with salt & pepper.

6. Lay the tuna steak into the oil to sear for 1 minute on each side or until desired degree of doneness is achieved.

7. Serve the steak sliced over the cucumber salad topped with avocado slices.

8. Drizzle some of the dressing over the top of the salad and enjoy.

Dressing:

2 big handfuls, fresh cilantro, chopped

½ jalapeno, sliced

1 t. fresh grated ginger

1 garlic clove, grated or minced

2 limes, juiced

2 T Tamari (gluten-free soy sauce)

1 t. agave

¼ c. extra virgin olive oil

Seared Tuna:

1 (6–8 oz. block sushi quality) Ahi tuna

extra virgin olive oil

sea salt & black pepper, to taste

Salad:

1 english cucumber, sliced

1 red bell pepper, sliced

1–2 carrots shredded

1–2 scallions, thinly sliced

1 avocado, sliced

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Bison Burger 3 Ways with Roasted Veggie Fries


Ingredients:

Preparation:

1. Form the burger patty and season to taste.

2. Grill on med high heat for 3-4 mins each side then remove from grill & cover with foil so it can rest & redistribute juices.

3. Serve with Roasted Veggie Fries (see next page).

Toppings:

¼ lb. bison patty (1 lb. package makes 4 burgers)

gf bun or lettuce cups

sea salt

garlic powder

onion powder

black pepper

Avocado, Mango, Salsa & Cilantro

1 avocado chopped

1 mango chopped

4 T fresh salsa

1 T chopped fresh cilantro

1. Mix all ingredients in a small bowl.

2. Serve on top of bison burger wrapped in lettuce cups.

Sundried Tomato Spread With Fresh

Basil8 sundried tomatoes, drained, chopped

4 T plain hummus

1 bunch fresh basil chopped

1. Mix all ingredients together and serve on top of bison burger.

Olive Hummus, Cucumber, Oregano

& Mint8–10 black or kalamata pitted olives, chopped

4 T plain hummus

¼ english cucumber, chopped

1 T fresh oregano, minced

1 T fresh mint, minced

1. Mix all ingredients together and serve on top of bison burger.

The Recipes

46

The Recipes

Roasted Veggie Fries: Zucchini, Green Bean, Sweet Potato


Ingredients:

Preparation:


2. Mix oil, salt, garlic powder, and black pepper.

3. Place veggies in a large glass baking dish coated with cooking spray.

4. Drizzle seasoned oil mixture over veggies & toss to coat.

5. Roast 10 minutes then toss veggies.

6. Roast another 5–10 mins or until desired degree of doneness.

1 lb. fresh french green beans, trimmed if needed

1 medium sweet potato, washed, sliced into strips equal in size & length to beans

1 large or 2 small zucchinis, washed, sliced into strips equal in size & length to beans

1 T olive oil

1 t. sea salt

½ t. garlic powder

½ t. black pepper

47

Turkey Taco Bowl or Black Bean Taco Bowl


Ingredients:

Preparation:

1. Heat a skillet over medium-high heat and coat with non-stick spray or coconut oil.

2. Add ground turkey and sauté until not pink on outside but not cooked through.

3. Add veggies and sauté about 5 minutes

4. Add seasoning & water. Incorporate well then lower heat to a simmer. Cover pan and finish cooking about 2–3 minutes.

5. Serve with fresh salsa & avocado

Note: *If using beans instead of turkey, cook veggies first then add beans & seasoning.

1 lb. lean ground turkey or 2 cans black beans, rinsed & drained

1 packet Bearitos taco seasoning or make your own*

¼ c. water or vegetable broth

2 bell peppers, seeded and diced

2 handfuls of broccoli florets, broken into small pieces

2 carrots, diced

2 celery stalks, diced

2 handfuls fresh baby kale or chopped dinosaur kale

fresh salsa

avocado, sliced or mashed

Homemade Taco Seasoning

1 T chili powder

2 t. onion powder

1 t. garlic powder

1 t. ground cumin

1 t. paprika

1 t. dried oregano

¼ t. sea salt

Spicy version: Use ¼ t. cayenne

The Recipes

48

The Recipes

Crock Pot Spaghetti Squash & Meatballs

Active time: 15 minutes | Cook time: 3-5 hours Yield: 4–6 servings

Ingredients:

Preparation:

1. Make sure you use a large 6-quart slow cooker for this recipe.

2. Add marinara sauce, olive oil, garlic, hot pepper relish and Italian seasoning into your slow cooker and stir well.

3. Cut squash in half and scoop out the seeds.

4. Place 2 squash halves face down into your slow cooker.

5. Roll ground sausage/turkey into meatballs, then fit as many as you can in the sauce around the squash.

6. Add extra sauce to cover if need.

7. Cook on high for 3 hours or cook on low for 5 hours.

8. Use a large fork to pull the “spaghetti” out of your squash.

9. Top with meatballs and sauce.

10. Garnish with fresh parsley or basil.

1 medium spaghetti squash

1 lb ground italian sausage or turkey

1–2 jars hot sicilian marinara (or your favorite marinara)

2 T hot pepper relish (optional)

4–6 cloves of garlic, whole

2 T olive oil

italian seasoning (oregano, basil, thyme) to taste, i use about 2 t.

49

The Recipes

Sautéed Shrimp with Zucchini Pasta, Roasted Mushrooms and Pine Nuts


Ingredients:

Preparation:


2. In a very large roasting pan or glass baking dish toss the zucchini and mushrooms with 2 T olive oil, garlic powder, sea salt & pepper.

3. Roast for about 10 minutes then toss veggies.

4. Roast another 5–10 minutes or until desired degree of doneness is achieved.

5. Transfer to serving dish and top with pine nuts.

6. In a sauté pan over medium high heat, add olive oil, shrimp, sea salt, garlic powder and black pepper to taste.

7. Sauté shrimp until no longer pink about 4 minutes.

8. Serve immediately over pasta.

24 peeled, deveined raw shrimp

4 large zucchinis, sliced lengthwise into thin strips (use a mandolin, spiralizer, large potato peeler, or your amazing knife skills!)

2 small packages of sliced baby portabella mushrooms

½ c. pine nuts

2 T extra virgin olive oil

½ t. garlic powder

sea salt to taste

pepper to taste

50

The Recipes

Lemon Red Snapper


Ingredients:

Preparation:


2. Mix salt, paprika & pepper; sprinkle over fish.

3. Cut one of the lemons into 8 slices/wedges.

4. Arrange the fish & lemons in a baking dish coated with cooking spray.

5. Bake for 12 minutes or until fish flakes easily with a fork.

6. While fish bakes, grate zest of second lemon to make 1 t. Combine zest, olive oil & thyme in a small bowl.

7. Serve fish with sautéed asparagus & red peppers, drizzled with lemon herb oil.

2 lemons

¼ t. sea salt

¼ t. paprika

¼ t. black pepper

4–6 oz red snapper fillets or other firm white fish

cooking spray

2 T olive oil (good quality)

1 ½ t. Fresh thyme, chopped (or ½ t. dried)

51

The Recipes

Sautéed Asparagus & Red Bell Peppers


Ingredients:

Preparation:

1. Heat a large skillet over medium-high heat coated with cooking spray/coconut oil.

2. Sauté asparagus & bell peppers ~3–5 minutes.

3. Add 3 T balsamic vinegar & 1 T water to skillet—stir frequently until reduced by half with veggies still tender crisp.

4. Remove from heat.

5. Top veggies with parsley & sea salt.

6. Serve with Lemon Snapper.

cooking spray or coconut oil

3 T balsamic vinegar

1 T water

1 bushel asparagus, tough ends trimmed off

2 red bell peppers, stem & seeds removed, cut into strips

2 T fresh chopped parsley (or leftover thyme)

52

Shot in the Dark


Ingredients:

Preparation:

1. Blend all ingredients together.

2. Chill in the fridge for at least 20 minutes.

½ c. coconut cream

2 T raw, unsweetened cacao powder

sea salt to taste

1–3 T water for consistency

1 T raw honey

Dessert

53

The Recipes

Dark Chocolate Chip Oatmeal Cookies

Active time: 10 minutes | Cook time: 10 minutes Yield: 2–3 dozen

Ingredients:

Preparation:


2. Mix dry ingredients together with a fork to remove any clumps.

3. Add wet ingredients and incorporate well.

4. Mix in chocolate chips.

5. Use a rounded tablespoon to form packed in balls. Leave the dough in mounds—do not press down.

6. Place on ungreased cookie sheet and bake for 7-10 minutes.

2 ½ c. almond flour

¼ c. ground flax seed

¼ c. oats

½ t. sea salt

½ t. baking soda

½ c. almond or grapeseed oil

½ c. agave nectar

1 T vanilla

1 c. dark chocolate chips

54

The Recipes

Cinnamon Raisin Oatmeal Cookies

Active time: 10 minutes | Cook time: 10 minutes Yield: 2 - 3 dozen

Ingredients:

Preparation:


2. Mix dry ingredients together with a fork to remove any clumps.

3. Add wet ingredients and incorporate well.

4. Mix in raisins & cinnamon.

5. Use a rounded tablespoon to form balls. Leave the dough in mounds—do not press down.

6. Place on ungreased cookie sheet and bake for 7–10 minutes.

2 ½ c. almond flour

¼ c. ground flax seed

¼ c. oats

½ t. sea salt

½ t. baking soda

½ c. almond or grapeseed oil

½ c. agave nectar

1 T vanilla

½ c. golden raisins

1 t. cinnamon

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