healthy living with isabeld88lqkoct9h8.cloudfront.net/culture/en-us/products/... · why you may not...

Monthly

RECIPEMAKEOVER:

Gluten -Free Burger Buns

pg. 4

pg. 15

Healthy Livingwith Isabel

Takin’ It

To Go

Back to School,Back to Youpg. 2

2 BEYONDDIET.COM / Volume 9

I just recently received a thank you letter from a wonderful BD member. In her letter she shared how her biggest mistake along her weight loss journey was never making herself a priority. She was a mother, a very accomplished doctor, and trying to lose weight. Unfortunately, even after being a Beyond Diet member for several years, she was still unable to lose her unwanted weight.Is this woman’s story unusual and out of the ordinary? No, it is actually all too common, especially for those people who believe they are just “too busy” to lose weight.

So let’s discuss this phrase “too busy” here for just a second. As a homeschooling mother of 2 young children, a full time owner of a popular website, and a keeper of my home, I understand this phrase all too well. I could probably spend the majority of my time saying to myself and others, “I’m just too busy for that.” But I don’t believe that is most people’s issue.I think a more accurate statement would be, “that is just not a priority for me right now.”Before you call me harsh, let me explain further.It has been said by many successful

professionals (Dave Ramsey being one of them) that if you want to find out what your priorities are, take a look at your calendar and your checking account. Where you spend your time and money is how you are prioritizing things in your life right now.For some, this simple exercise may show them that their days are being filled with the exact items they intended: family, kids, exercise, work, maintaining the home, and reading. For others, it may be a rude awakening: endless hours of TV or video games, bar hopping, mindless internet surfing. I don’t mean to knock those activities (ok, maybe I do just a little bit),

but if you want to take a look at why you may not be achieving your goals, it could be staring at you right in the face.Now, here is one very big problem with using this exercise. For many people, like the woman I mentioned above, the priority items that are taking them away from reaching their weight loss goals are all GOOD things. For example, in her letter, she told me she had been prioritizing her family and career before herself and was never able to lose the weight she wanted.Upon looking at her life, none of us would say she was doing anything wrong. She was taking care of her responsibilities, right? She was being a good mom and a good doctor. What could be the problem?Here’s the problem...She was not on her own priority list. There was no commitment to her own needs and her own wants.This trend is quite common for parents who are always putting the needs of their children first, but it’s also common among professionals with careers who may be working more hours a week than their bodies were designed to.But Isabel, I have kids, a job, responsibilities at home, parents to take care of...how am I supposed to prioritize myself and my weight loss amongst that list?Trust me, I understand more than you may think. Just recently I deviated from my own priority list

Healthy Living With Isabel


by depriving myself of the right amount of sleep in order to get more work done. The result was that I crashed and burned and even had to take 2 days off of work because I got sick.When people tell me they have no time to prioritize their health, I remind them that their health affects everything else on their list, so they actually don’t have time NOT to

prioritize their health.I then challenge them to think of one area of their life that would not be dramatically improved by improving their health.For me, personally, feeling good and having energy every day affects EVERY single think I do, but it has the greatest impact on HOW MUCH I am able to do each day. When people ask me what my time

management/productive tips are, I tell them it’s all about self and energy management (but let’s save that topic for a different day).Below, I would like to share with you my own personal priorities list. Yours may look very different than mine, but I encourage you to create the same list, and if you are not way up high at the top, to think of ways to make that shift today.

So what’s the bottom line? Before you begin taking steps to improve your physical health, you must mentally be ready for the task. You must be committed to the process and be willing and

dedicated to placing priority on yourself and your goals of better health. Although it may seem like everyone else is getting less of you, in the end they’ll actually be getting MORE of you! The “YOU”

that has more time, more energy, a better mood, a slimmer shape, and the gift of improved health. Make the investment in yourself, and everything else will fall perfectly into place.

Isabel’s Highest Priorities1. God – First in all things.

2. Me and my health – Seems selfish? I don’t believe it is. The better I feel, the better I can be for everyone else.

3. My marriage – Maintaining a strong marriage helps my husband and I be better parents and better people.

4. My kids – I am always tempted to make this number 1, but that always leads to a breakdown, especially in my marriage and my health.

5. My parent’s needs – Again, another hard one to place at number 5, because sometimes it feels like it should be number 1 or 2, but an exhausted daughter cannot help her parents.

6. My work – For someone who spends a majority of her time working, it’s strange to see it at number 6, but I always make sure 1 through 5 are taken care of before getting to number 6.

7. Reading and learning – I’m a voracious reader so I try and fit some reading in, even if it’s only 10 minutes each day.


Gluten-Free Burger Buns

RECIPEMAKEOVER:

1 Serving, 3 Proteins/0 Fats/1 Carb

1 1/2 cups almond flour1/2 cup tapioca flour1/2 tsp sea salt1/2 tsp baking soda1/2 tsp baking powder1/4 tsp garlic powder1 tsp apple cider vinegar3 eggs1 Tbsp raw honey2 Tbsps coconut oil, melted (divided)1 Tbsp sesame seeds

Preheat oven to 350ºF. Line a baking sheet with parchment paper.

Combine almond flour, tapioca flour, sea salt, baking soda, baking powder, and garlic powder in a large bowl. Whisk to combine.

Combine eggs, apple cider vinegar, honey, and coconut oil in another bowl. Whisk to combine.

Add wet ingredients to dry ingredients. Stir, using a whisk, until all ingredients are fully incorporated. Mold the dough into three balls and place on the baking sheet. Flatten the balls a bit to form burger buns. Lightly brush the top of each bun with coconut oil and sprinkle each with about a teaspoon of sesame seeds.

Bake for 12-15 minutes, until tops are golden brown.

Let cool before cutting each bun into top and bottom.

Variations:

Extra virgin olive oil can be used in place of coconut oil.

Make smaller buns to create gluten-free sliders.

Top with poppy seeds instead of sesame seeds.


Chances are good that in the last few years you’ve probably read something claiming that red meat is bad for you, that it’s bad for your heart, that it causes cancer or at least increases your risk of getting it. Chances are also pretty good that for every article about how red meat is harmful, you’ve read something that talks about all the benefits of eating beef and tells you to include it as part of a healthy diet.

So what’s the deal?

The truth is that there’s actually not any real conclusive evidence that eating red meat will increase your risk for any diseases or otherwise harm you. But it IS well established that beef – a certain kind of beef, and we’ll talk about that in a moment – is loaded with vitamins, iron, healthy fats, high-quality protein and other good-for-you stuff.

This is why I recommend that you DO include a particular kind of red meat into your diet, whether you’re looking to lose weight or just be healthy, energetic and happy.

When I say there’s only one kind of beef you really should be eating, I’m talking about grass-fed beef. That is a recommendation I’ve been making for years, and it’s been nice to watch as other health professionals have gotten on board and seen the importance of eating grass-fed beef instead of grain-fed. But you may be wondering why exactly we’re all making this important recommendation, so I want to give you the complete low-down on the difference between grass-fed and grain-fed beef.

Let’s start with a brief history lesson (no homework, I promise!).

The Truth About TheYou EatBEEF


Cattle were first domesticated around 10,000 years ago in two distinct areas of the world: the Indus valley (modern India) and the Fertile Crescent (parts of modern Iraq, Syria and Turkey). Cattle were used throughout Europe, Asia and Africa for centuries for food, leather and labor before finally being brought over to the Americas in the 15th century.

Despite the prevalence of cattle, beef was not a major part of the American diet, as cows were used mainly for leather, milk and butter. It wasn’t until after The Civil War when cattle farmers took large tracts of land in the American West for grazing pasture that beef became a substantial food product.

Throughout the 19th century cattle were grazed on large, open pastures for the first year or so of life before being moved to “feedlots.”

In these feedlots they were fed mostly on grain until slaughter. Once industrialization swept the continent, the entire process was quickly systemized like a factory line as the cattle industry found ways to make everything from feeding to slaughtering to processing as cheap and efficient as possible.

One of the primary results of this industrialization of the cattle industry has been the prevalent and wide-spread use of huge, crowded feedlots where cattle are packed in and fed primarily on grain and grain byproducts. These dirty, crowded facilities are breeding tanks for disease and infection and so the cattle are routinely pumped full of antibiotics. And to top that off, it’s been discovered that each head of cattle produces more meat when it’s pumped full of steroids and synthetic growth hormones, leading to the widespread use of those as well.

Let’s take a closer look at this “factory farming” practice and some of the problems it leads to.

These days, most beef cattle in the biggest beef producing regions of the world (including America) are kept in concentrated feedlots most of their short lives. They may be allowed to roam free and eat grass for up to a year, but then they are moved to feedlots, also known as CAFOs (Concentrated Animal Feeding Operations). Here they are fattened up on feed made mostly from non-organic, genetically modified corn and soy. They also ingest huge amounts of antibiotics

through their feed and water to combat their unsanitary conditions – in fact, about 80 percent of antibiotics used in the US today are used on animals.

According to the World Health Organization, the “overuse and misuse of antibiotics in food animals” is a major source of antibiotic-resistant bacteria, which affect both animals and humans and make it harder to treat infections, so that formerly treatable problems become dangerous and even fatal. On top of that, the animals are also pumped full of drugs and hormones that end up, eventually, in the meat sold at supermarkets and restaurants.

The normal diet for a feedlot cow is high in starch and low in roughage, minerals, and vitamins. The high amount of corn creates an unnaturally acidic environment in the cow’s stomach which can cause sickness and discomfort for the cow but also encourage the growth of parasites and pathogens like E. coli.

Grass-fed cows, on the other hand, are usually allowed to roam free and graze on pasture, though there is no reliable regulation of the term “grass-fed” and in reality feeding practices vary considerably from one operation to the next. But generally speaking, grass-fed cows eat mostly grass while grain-fed cows eat mostly corn-and-soy-based feed mixtures for most of their

A Brief Beef History

Factory Farming


lives. Grass-finished beef comes from animals that are allowed to graze on grass right up until slaughter, and this is the only kind I feed my family.

Many studies have shown that an animal’s diet has a large and direct impact on the nutritional quality of its products. So an animal raised with a natural, high-quality diet is going to product meat that is much more nutritious than that from an animal raised on “junk food.”

Pastured cattle are not only happier cattle who have room to roam and don’t require the same antibiotics and drugs their factory farmed cousins do, but they in fact have a different nutritional makeup that, if you eat red meat, directly affects the health of you and your family.

For starters, grass-fed meat is lower in saturated fat – so lean, in fact, that it actually lowers your LDL cholesterol levels. It’s also much higher in omega-3 fats, which are created in the green leaves of the very grass that grass-fed animals eat. Omega-3s are absolutely critical to the health of your brain, heart and nervous system and have been linked to faster weight loss. It’s been shown that cattle which are taken off pasture and shipped to feedlots to fatten up on grain-based feed immediately begin losing omega-3s and consequently contain up to 50 percent fewer healthy fats. If you’re eating conventional beef then you may not be getting all the omega-3s you need.

Grass-fed meat also has more vitamin E – up to four times more – and more vitamin A (beta-carotine),

B vitamins and high-quality protein. It also contains important micronutrients like potassium, iron, zinc and phosphorus, along with lesser-known but critical nutrients like creatine and carnosine.

Very importantly, grass-fed meat is much higher in conjugated linoleic acid (also known as CLA). CLA has been linked to lower heart disease and cancer risk and is only found in a few quality food sources. The meat and milk from grass-fed grazing livestock are the richest known source of CLA.

In addition to all of the nutritional benefits of eating grass-fed meat, it’s also more socially, economically and environmentally responsible. Here’s a quick breakdown of just a few of the other amazing benefits of raising livestock on grass pasture instead of in concentrated feedlots:

• It’s better for soil and long-term agriculture – The depletion of usable farmland is a very real problem, and it’s due mainly to modern intensive farming practices which grow products like corn and soy with intensive techniques that drain the soil of nutrients in a matter of years. Pasture, on the other hand, grows naturally year after year, maintaining healthy soil, reducing erosion, and cutting down on pollution runoff. It also absorbs carbon gases, partially compensating for the CO2 output of beef farming.

• Pastured cows are happy cows – Properly pastured animals generally have more space to roam, live in a cleaner environment, have fewer health problems, and are treated with humane processes.

This is a stark contrast to the over-crowded, miserable and unsanitary conditions of concentrated feedlots.

• Grass-fed uses less fossil fuels – The grains fed to feedlot animals require tremendous amounts of fossil fuels to grow and is almost always non-organic and genetically modified. It takes about 248 gallons of oil to feed just one feedlot steer during its lifetime of less than two years. This would be prohibitively expensive for farmers if it weren’t for grain subsidies, including $50 billion a year just for corn, which makes the cost of feeding cattle on grains artificially low.

Alright – so you get it. You need to be choosing grass-fed meat over grain-fed for your health, for your weight loss and for the planet. But where do you find it – and better yet, where can you find it cheap?

Most natural grocers like Whole Foods carry grass-fed meat in a variety of cuts these days, but this is usually the most expensive

Where to Find Grass-Fed Beef

Is Grass-Fed Really Better?


option. Luckily, many “regular” supermarkets – including discount stores like Costco – are getting on board and offering grass-fed brands at reasonable prices. But if you want to be absolutely sure that your meat is grass-fed, grass-finished and humanely treated, then the best way to go is to connect with a local farm (easily done at a farmer’s market) and buy from them directly. This is often one of the cheapest options, as well, because you’re cutting out “the middleman.”

But not everyone has convenient access to supermarkets which carry grass-fed options, and farmer’s markets are rarely year-round affairs. If you’re having trouble finding grass-fed in your area, there are a number of great resources online.

To find stores and farms near you that sell grass-fed meat, check out these sites:

• http://www.eatwild.com

• http://www.localharvest.org

• http://www.americangrassfed.org

You can also look online for companies that will ship grass-fed meat straight to your home (there are dozens and dozens of great options), and their websites will often help you understand if the meat is truly grass-fed and grass-finished.

Another great way to go light on your budget is to buy bulk. Just like with other food stuffs, buying meat in bulk can yield some serious savings. The easiest way to do this is to find a local small rancher or farmer who sells directly to consumers (the websites listed above can help you find them in your area) and to buy 25 pounds or more at a time from them. You can even go in on a bulk order with some friends or neighbors to help spread out the cost (and freezer space!).

If you’re ready to enjoy all the flavor and benefits of true, grass-fed beef, then try one of these great recipes:

• Pick a quality cut that is tender and has some amount of fat. Great cuts include rib eye, T-bone, strip loin, and porterhouse

• Let the steaks come to room temperature before cooking by placing them on a covered plate for around 30 minutes (longer for larger steaks).

• Pat your steaks dry with paper towels before seasoning or cooking.

• Season lightly right before cooking. A bit of unrefined sea salt and fresh ground pepper is often all that is needed for a high-quality cut of grass-fed beef.

• Start by searing your steaks on high heat on your pan or grill and then finish at low-medium heat until it reaches desired doneness.

• Always let your steaks rest for 10 minutes after cooking under a piece of tented aluminum foil. This will make for even more tender, juicy meat.

Tips for the Perfect Steak

http://www.eatwild.com

http://www.localharvest.org

http://www.americangrassfed.org


The Great Amazing SteakServes: 4

1 lb grass-fed strip loin (New York strip) steakSea salt and pepper, to taste1/2 tsp garlic powder2 Tbsps unsalted, grass-fed butter plus 1/2 Tbsp extra1 shallot, minced

Let your steak sit at room temperature for 30-60 minutes on a covered plate.

Dry the steak with paper towels. Rub it down with the 1/2 Tbsp butter (use a little more if you need to) and then season on both sides with salt, pepper and garlic powder.

Heat the pan on high heat until smoking hot, then add the steak. Sear on one side for 2-4 minutes, then flip and sear the other side for 2-4 minutes, just until there is a brown crust.

Turn the heat down to medium-low and add the remaining butter and the shallot to the pan. Once the butter melts, spoon the shallot and butter mixture over the steak as you cook it to your desired doneness (use a thermometer or experience to judge doneness).

Remove from pan and let rest on a plate for 10 minutes under a piece of tented aluminum foil.

Serve with remaining butter and shallot mixture poured over the top.

Grain-Free, Dairy-Free Swedish MeatballsServes: 4

1 lb grass-fed ground beef1 medium onion1 Tbsp grass-fed butter or coconut oil2 organic, pastured eggs1/2 tsp ground nutmeg1/2 tsp ground allspiceSea salt and pepper, to taste

Preheat oven to 400ºF and line a baking sheet with parchment paper.

Heat the butter or coconut oil in a skillet over medium heat. Add the onion and sauté until tender and nearly translucent. Remove from heat and let cool for a few minutes.

Mix the cooked onion mixture and all other ingredients in a bowl. Form small meatballs, about 1 1/2 inches across, and place them on the baking sheet.

Bake for 15-20 minutes or until cooked through.

Ingredients for gravy

1 cup beef broth (preferably homemade)1/2 Tbsp grass-fed butter1 Tbsp arrowroot powder1/4 tsp garlic powder1/4 tsp onion powder1/2 Tbsp dried parsley

Put the broth and the butter in the skillet you used for the onions and whisk in the arrowroot powder.

Bring to a simmer over medium-high heat. Add the onion powder and garlic powder.

Stir frequently until thick, about 4-5 minutes. Add parsley.

Toss the finished meatballs and any juices from the baking sheet

with the gravy and serve up with toothpicks for eating.

More Resources

http://www.americangrassfed.org/wp-content/uploads/2011/11/Tips-for-Cooking-Grassfed-Beef.pdf

http://www.eatwild.com/references.html

http://hankeringforhistory.com/the-history-of-beef/

http://www.epa.gov/agriculture/ag101/printbeef.html

http://www.usatoday.com/story/news/nation/2013/12/11/fda-antibiotics-meat/3987799/














Meal PlansCreating your own meal plans tailored to your tastes and preferences is easy! Use this 1-week meal plan as a model when creating your own menu of 3 meals and 2 snacks each day. This shows you how to easily incorporate recipes from the Newsletter taking into account your recommended servings and ratios of fats, carbs and proteins.

Sunday Monday Tuesday WednesdayBreakfast: Italian Egg Muffin & 1 apple

Snack: Almond Butter Berry Smoothie

Lunch: 3 oz sliced chicken, 1 cup cucumbers slices & 1 cup carrot sticks

Snack: 1 oz almonds & 1 cup blueberries

Dinner: Bunless Burger & Parmesan Zucchini Rounds

Breakfast: Banana Quinoa Bread

Snack: 2 hard-boiled eggs & 1 cup cucumber slices

Lunch: Hamburger Salad

Snack: 2 Tbsps almond butter & 1 cup celery sticks

Dinner: Cajun Chicken & Super Simple Side Salad

Breakfast: Italian Egg Muffin & 1 cup strawberries

Snack: 1/2 cup Greek yogurt & 1 cup mixed berries

Lunch: Cajun Chicken & Super Simple Side Salad

Snack: 1 apple & 1 oz walnuts

Dinner: Sweet Potato, Kale, and Turkey Chili

Breakfast: Banana Quinoa Bread

Snack: 1 pear & 1 oz walnuts

Lunch: Sweet Potato, Kale, and Turkey Chili

Snack: Italian Egg Muffin & 1 cup cucumber slices

Dinner: Honey Dijon Chicken & Super Simple Side Salad

Thursday Friday SaturdayBreakfast: 2 eggs & Sweet Potato Hash

Snack: 1 banana & 2 Tbsps almond butter

Lunch: Honey Dijon Chicken & 1 cup carrot sticks

Snack: 1/2 cup Greek yogurt & 1 cup blueberries

Dinner: Cilantro Lime Steak Strips & Cilantro Lime Cucumber Salad

Breakfast: Almond Butter Berry Smoothie

Snack: 1/2 cup Greek yogurt & 1 apple, sliced

Lunch: Cilantro Lime Steak Strips & Cilantro Lime Cucumber Salad

Snack: Italian Egg Muffin & 1 apple

Dinner: Chicken Enchilada Stew

Breakfast: Apple Cinnamon Pancakes

Snack: 1 oz almonds & 1 cup strawberries

Lunch: Chicken Enchilada Stew

Snack: 2 oz sliced chicken & 1 cup cucumber slices

Dinner: Meatloaf Muffins & Mashed Cauliflower

»


Meal PlansSunday Monday Tuesday Wednesday Thursday Friday Saturday

Wee

k 2

BreakfastBanana Quinoa Bread

Almond Butter Berry Smoothie

Italian Egg Muffin & 1 cup blueberries

Apple Cinnamon Pancakes


Italian Egg Muffin & 1 apple

2 eggs & Sweet Potato Hash

Snack1/2 cup Greek yogurt & 1 apple, sliced

Italian Egg Muffin & 1 cup cucumber slices

Banana Quinoa Bread

2 hard-boiled eggs & 1 cup cucumber slices

1 apple & 1 oz walnuts


2 Tbsps almond butter & 1 cup celery sticks

LunchMeatloaf Muffins & Mashed Cauliflower

Cajun Chicken & 1 cup carrot and celery sticks

Sweet Potato, Kale, and Turkey Chili

Cilantro Lime Steak Strips & Cilantro Lime Cucumber Salad

Meatloaf Muffins & Super Simple Side Salad

Chicken Enchilada Stew

Honey Dijon Chicken & Super Simple Side Salad

Snack1 oz almonds & 1 pear

1 oz almonds & 1 cup strawberries

2 oz sliced chicken & 1 cup cucumber slices

1 oz walnuts & 1 cup blueberries

1/2 cup Greek yogurt & 1 cup mixed berries

1 pear & 1 oz walnuts

1/2 cup Greek yogurt & 1 apple, sliced

Dinner

Cajun Chicken & Super Simple Side Salad



Meatloaf Muffins & Parmesan Zucchini Rounds


Honey Dijon Chicken & Mashed Cauliflower

Bunless Burger & Mashed Cauliflower

Wee

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Breakfast2 eggs & Sweet Potato Hash


Italian Egg Muffin & 1 cup blueberries

Banana Quinoa Bread

Italian Egg Muffin & 1 cup strawberries

Banana Quinoa Bread


Snack1/2 cup Greek yogurt & 1 cup mixed berries



1 oz walnuts & 1 cup blueberries

Banana Quinoa Bread



Lunch

Hamburger Salad



Bunless Burger & 1 cup carrot sticks and cucumber slices

3 oz sliced chicken & 1 cup cucumber slices & 1 cup carrot sticks

Hamburger Salad (made with leftover Meatloaf Muffins)


Snack1 pear & 1 oz walnuts







Dinner




Honey Dijon Chicken & Super Simple Side Salad




Wee

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BreakfastApple Cinnamon Pancakes

Italian Egg Muffin & 1 cup strawberries



Banan Quinoa Bread

2 eggs & Sweet Potato Hash


Snack1 oz almonds & 1 cup strawberries



1 pear & 1 oz walnuts

1 apple & 1 oz walnuts



Lunch


Meatloaf Muffins & 1 cup carrot sticks, bell pepper slices, and celery sticks


Hamburger Salad Honey Dijon Chicken & Super Simple Side Salad


Cajun Chicken & 1 cup cherry tomatoes and cucumber slices

SnackBanana Quinoa Bread

1 oz almonds & 1 cup blueberries


1/2 cup Greek yogurt & 1 cup mixed berries




Dinner




Honey Dijon Chicken & Mashed Cauliflower




»


Banana Quinoa Bread3 Servings, 2 Proteins/0 Fats/2 Carbs

3/4 cup almond flour2 tsps baking powderPinch of baking sodaPinch of sea salt1 cup cooked quinoa2 bananas, mashed2 eggs1/3 cup almond milk2 tsps vanilla

Preheat oven to 350ºF. Grease a loaf pan. Combine almond flour, baking powder, baking soda, salt, and quinoa. Mix well. In a separate bowl, combine mashed banana, eggs, almond milk, and vanilla. Add dry ingredients to wet ingredients, and stir until combined. Pour mixture into loaf pan, and bake for 30-40 minutes, until golden on top. Cut loaf into 6 pieces, a serving is 2 pieces.

Sweet Potato Hash1 Serving, 0 Proteins/0 Fats/2 Carbs

1 sweet potato, peeled and chopped1/2 red bell pepper, diced1/2 onion, diced1 garlic clove, mincedSea salt and pepper, to tasteCoconut oil, for cooking

Heat 1 tsp of coconut oil in a skillet over medium heat. Add sweet potato, onion, and garlic to the skillet. Season with salt and pepper. Sauté for 5-10 minutes, until sweet potatoes are slightly softened. Add peppers and 1 Tbsp of water. Cover and cook for 15 minutes, stirring frequently, until the potatoes are tender.

Italian Egg Muffins12 Servings, 2 Proteins/0 Fats/0 Carbs

10 eggs12 oz Italian sausage, cut into bite-sized pieces1 red bell pepper, diced1/4 red onion, diced1 cup spinach, torn3 Tbsps fresh basil, torn1/2 tsp minced garlic1/4 tsp sea salt1/4 tsp black pepperCoconut oil, for cooking and greasing muffin tin

Preheat oven to 350ºF. Grease a muffin tin with coconut oil. Heat 1 Tbsp of coconut oil in a skillet over medium heat. Add sausage, diced red pepper, and diced onion to the skillet. Sauté for about 3 minutes, until veggies are tender. Turn off heat and stir in basil. Lightly beat eggs in a large bowl. Add garlic, salt, and pepper; stir well. Divide the meat and veggie mixture into 12 muffin cups. Pour eggs over the meat and veggies. Bake for 25 minutes, until the eggs puff up and feel firm to the touch.

Almond Butter Berry Smoothie1 Serving, 2 Proteins/0 Fats/1.5 Carbs

1/2 cup strawberries1/2 cup blueberries2 Tbsps almond butter1/4 cup old-fashioned oats1/2 cup almond milk1 Tbsp chia seeds1/2 cup ice

Combine all ingredients in a blender, and blend until smooth.

Apple Cinnamon Pancakes2 Servings, 2 Proteins/0 Fats/1.5 Carbs

1/4 cup + 1 Tbsp coconut flour2 Tbsps almond flour1/8 tsp baking soda1/8 tsp sea salt1 Tbsp cinnamon1/2 tsp nutmeg2 eggs1/4 cup coconut milk1/2 tsp vanilla1/2 Tbsp maple syrup1/2 Tbsp coconut oil, melted1 apple, peeled and shredded2 Tbsps waterCoconut oil, for cooking

Combine coconut flour, almond flour, baking soda, sea salt, cinnamon, and nutmeg in a bowl. Mix with a fork or whisk until thoroughly combined. Add eggs, coconut milk, vanilla, maple syrup, and coconut oil. Stir until all ingredients are incorporated. Fold in apple, stirring until evenly distributed. Let batter sit for about 5 minutes before adding water. Heat coconut oil in a skillet over medium-high heat. Scoop 1/4 cup of batter into the skillet. Cook for 4-5 minutes, flip, and cook for another 4-5 minutes. Yields 8 pancakes. One serving is 4 pancakes.

Brea

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Banana Quinoa Bread Italian Egg Muffins


Cajun Chicken4 Servings, 4 Proteins/0 Fats/1 Carb

1 lb chicken breasts, cut into bite-sized pieces1 onion, chopped1 green bell pepper, chopped1 red bell pepper, chopped1 tsp sea salt1 tsp cayenne pepper1/2 tsp garlic powder1/2 tsp pepper1 tsp chili powder1/4 tsp ground mustard1/4 tsp onion powder1/4 tsp dried basil1 Tbsp chopped garlic1/2-3/4 cup chicken brothCoconut oil, for frying

Heat 1-2 tsps of coconut oil in a deep skillet over medium-high heat. Add onions and peppers and cook for about 5 minutes, until slightly crispy. Remove from skillet and set aside. Add chicken to skillet, and cook until almost done. Combine spices in a small bowl, and mix well. Sprinkle over chicken in skillet, and continue to cook until chicken is done. Add onions and peppers back into the skillet. Pour chicken broth over chicken and veggies. Add chopped garlic. Bring to a boil, stirring constantly. Turn heat down to a simmer, cover, and cook for 30-45 minutes.

Hamburger Salad1 Serving, 4 Proteins/1 Fat/1 Carb

1 hamburger patty1/2 cup cherry tomatoes, halved1/2 cup cucumber slices1 cup romaine lettuce1 Tbsp Isabel’s Famous Salad Dressing

Cut the hamburger into bite-sized pieces. Plate the lettuce. Top with cherry tomatoes, cucumber slices, and cut-up hamburger. Drizzle with dressing.

Chicken Enchilada Stew4 Servings, 4 Proteins/0 Fats/1 Carb

1 lb chicken breasts1 small yellow onion, chopped1 green bell pepper, chopped1-2 jalapeño peppers, chopped2 Tbsps coconut oil2 tomatoes, diced1 cup tomato sauce3 garlic cloves, minced1/2 Tbsp cumin3/4 Tbsp chili powder1 tsp dried oreganoSea salt and pepper, to taste

Place chicken in crockpot. Season with cumin, chili powder, and oregano. Add all other ingredients to the crockpot. Cook on low for 6-8 hours. Remove chicken from crockpot, and use two forks to shred it. Put chicken back in the crockpot, stir it all up, and let cook for another 30 minutes. Serving suggestions: Over 1/2 cup of rice or quinoa, on top of a bed of lettuce, or just in a bowl topped with avocado.

Honey Dijon Chicken4 Servings, 4 Proteins/0 Fats/1 Carb

1 lb chicken breasts1/2 cup Dijon mustard1/4 cup raw honey1 Tbsp red wine vinegarSea salt and pepper, to taste

Preheat oven to 450ºF. Line a 9x13 baking dish with foil. Whisk together Dijon mustard, honey, and red wine vinegar. Place chicken in baking dish. Season with salt and pepper. Pour mustard mixture over chicken, making sure each piece of chicken is coated. Bake for 30-40 minutes.

Bunless Burger4 Servings, 4 Proteins/0 Fats/0 Carbs

1 lb ground beef1 Tbsp Dijon mustard1 tsp garlic powder1 tsp paprika1/2 tsp sea salt1/2 tsp pepper1 egg1/4 cup almond flour

Combine all ingredients in a bowl. Use hands to mix well until ingredients are evenly distributed. Form 4 patties, and cook on a grill or stovetop over medium heat. Cook about 3-4 minutes on each side, until patties reach desired doneness.

Sweet Potato, Kale, and Turkey Chili4 Servings, 4 Proteins/0 Fats/1 Carb

1 lb ground turkey1/2 onion, chopped3 garlic cloves, chopped1 1/2 cups diced tomatoes1 1/2 cups tomato sauce3/4 cup water1/2 tsp cumin1/2 tsp sea salt1/4 tsp chili powder1/4 tsp paprika1 cup chopped kale1 medium sweet potato, peeled and diced

Brown the turkey over medium heat in a large skillet. Season with cumin and salt. When the meat is fully cooked, add onion and garlic, and continue to cook for about 3 minutes. Reduce heat to medium-low. Add tomatoes, sweet potato, tomato sauce, water, and remaining seasonings. Cover and simmer, stirring occasionally, for about 20 minutes, until potatoes are soft and cooked

through. Add kale and stir until it’s wilted.

Lunc

h/Di

nner

Cajun Chicken Chicken Enchilada Stew


Cilantro Lime Steak Strips4 Servings, 4 Proteins/0 Fats/0 Carbs

1 lb steak, cut into strips1/4 cup fresh squeezed lime juice1 cup fresh cilantro1 Tbsp coconut oil2 garlic cloves1/2 tsp sea salt1 tsp cumin1/4 tsp chili powder1 Tbsp raw honey2 Tbsps waterCoconut oil, for cooking

In a blender or food processor, combine lime juice, cilantro, coconut oil, garlic, salt, cumin, chili powder, honey, and water. Process until well blended. Arrange steak strips in a bowl or other dish. Pour marinade over them, and toss to coat all the pieces evenly. Cover dish and let sit for a few hours (best to prep this in the morning and let sit in the fridge all day). To cook: heat 1 Tbsp of coconut oil in a skillet over medium-high heat. Add steak strips to the skillet, and cook for about 2 minutes on each side. Strips are done when they are browned but still a bit pink on the inside.

Parmesan Zucchini Rounds2 Servings, 0 Proteins/1 Fat/1 Carb

1 medium-sized zucchini1/4 cup grated Parmesan cheeseSea salt and pepper, to taste

Preheat oven to 425ºF. Line a baking sheet with parchment paper. Cut zucchini into 1/4-inch thick rounds. Arrange on baking sheet. Sprinkle with salt and pepper. Spread a thin layer of Parmesan cheese on each round. Bake for 150-20 minutes, until cheese is melted and golden.

Cilantro Lime Cucumber Salad

2 Servings, 0 Proteins/2 Fats/1 Carb1 garlic clove, minced1 1/2 Tbsps lime juicePinch of red pepper flakesSea salt and black pepper, to taste1 1/2 Tbsps extra virgin olive oil1 cucumber, finely sliced2 Tbsps minced cilantro

In a small bowl, combine lime juice, garlic, red pepper flakes, salt, and pepper. Add the olive oil a little at a time, continuously stirring with a whisk. Set aside. Add the cucumbers to the bowl, and stir to evenly coat all cucumber slices. Add the cilantro to the bowl and stir to combine. Serve immediately or let marinate in the fridge before serving.

Meatloaf Muffins4 Servings, 4 Proteins/0 Fats/0 Carbs

1 lb ground beef1/2 onion, finely diced3 Tbsps tomato paste1 1/2 tsps garlic powder1 tsp oregano1/4 tsp pepper1/4 tsp sea salt1 egg, lightly beatenCoconut oil, for greasing pan

Preheat oven to 350ºF. Grease a muffin tin with coconut oil. Combine all ingredients in a bowl, and mix well to evenly distribute. Spoon the mixture into the greased muffin tin. Bake for 20-25 minutes. Let stand for a few minutes before serving. No muffin tin? No problem! Make the mixture as directed, but put it in a greased loaf tin and cook for 35-40 minutes

Mashed Cauliflower2 Servings, 0 Proteins/1 Fat/2 Carbs

4 cups cauliflower florets2 tsps extra virgin olive oilSea salt and pepper, to taste

Bring a large pot of water to a boil. Add cauliflower to the pot and cook for about 10 minutes, until florets are very tender. Reserve 2-3 Tbsps of the cooking water before draining the rest. Move the cauliflower to a food processor. Add olive oil and reserved water (1 Tbsp at a time), and puree until smooth. Season with salt and pepper, and serve. No food processor? No problem! Mash the tender cauliflower with a potato masher instead.

Simple Side Salad1 Serving, 0 Proteins/1 Fat/2 Carbs

1 cup salad greens (romaine, arugula, spinach, etc.)1 carrot, cut into rounds1/2 cucumber, cut into rounds1 handful cherry tomatoes1 tsp olive oil1 tsp apple cider vinegarSea salt and pepper, to taste

Toss together salad greens, carrot, cucumber, and tomatoes. Mix together olive oil, apple cider vinegar, salt, and pepper. Drizzle oil and vinegar mixture over the vegetables.

Lunc

h/Di

nner

Cilantro Lime Steak StripsMeatloaf Muffins &

Parmesan Zucchini Rounds


For many people, September is like a second January – it’s the start of a new season and time for a new beginning. New beginnings for you may mean back to school, back to work or just picking up a new habit to improve your life. No matter what the change in seasons inspires you to do, food is still the key to maximizing on your new start and leaving the door open for amazing possibilities.

With that said, I know that most people spend more time at work than they are at home, which means no oven, no stove, or no time to prepare a full meal. But that doesn’t mean that fast food is your only option. There are so many ways to make clean eating portable so you’ll never have to poison yourself with convenience foods again!

Planning & Prep

The first step to making your 9-5 schedule work for you is to plan ahead. This is true with most things that you’ll take on in life, but in the kitchen, it’s absolutely essential.

Make sure you’ve planned your mobile meals before the week’s started. That way you’ll have all the

food you need to get packing.

Once you’ve decided which meals – and snacks – you’ll be away for, create a meal plan that works for you. This depends on 3 things: 1.) what cooking tools you’ll have available, 2.) how much time you’ll have to eat, and 3.) where you’ll be eating (i.e. outside, lounge, desk or car).

With the basics in place, you’re ready to start your meal plan. As Beyond Diet Monthly subscribers, you have tons of recipes and meal plans to look through for inspiration and ideas. You can also use the Food Choices Chart in Beyond Diet to see all of your BD approved foods – there may be some you haven’t even had before. New beginnings mean trying new things, so keep an open mind!

With your meal plan in hand, hit the grocery store and stock up for a week’s worth of healthy, fat-burning food. Now this part is a real time saver - as soon as you get home, prepare all the food you just bought. Wash, chop, weigh, measure and whatever else you need to do for a

refrigerator full of grab-and-go goodies.

Doing it all at once, as soon as you get home, may take a while, but then there’s nothing to fuss over during your busy week. This prep day will also help curb cravings because your next meal or snack is already waiting for you.

Keeping it Contained

Now that you’ve got a delicious week’s worth of food ready, you need to store it so that it stays fresh, is easy to take with you, and keeps your food safe. There are a lot of options when it comes to food storage, but there are definitely some dos and don’ts that will make clean eating tasty, safe, and environmentally friendly.

Plastic

Plastic food storage is one of the least expensive ways to keep your food, but it’s also the most dangerous. Many plastics and beverage cans are coated with harmful chemical compounds that can leak into your food and cause a range of medical conditions.

You may have already heard of BPA or bisphernol A, which mimics female hormones in the body and can cause hormone disruption, developmental disorders, cancer, prostate disorders, obesity and diabetes. Despite the fact that we are exposed to BPA regularly – in store-bought water bottles, sports equipment, medical and dental devices, dental fillings and sealants, eyeglass lenses, and household electronics – there are strategies for avoiding it, and choosing non-plastic food storage is the best way to go.

Takin’ it To-Go


Most containers with BPA are labeled with a #7 on the bottom of the product, so watch out for that and opt for non-plastic containers instead.

The environmental concerns with plastic also make it last on the list of container options. Manufacturing plastic creates toxic emissions and many types are non-renewable, requiring new fossil reserves continuously, which depletes our precious resources on Earth.

While we don’t suggest using a microwave at all, we strongly advice that you do not put plastics into the microwave. “Microwave-safe” or “microwavable” only means that the product shouldn’t melt, crack or fall apart, but there is no guarantee that the chemicals won’t get into your food as the heat degrades the plastic. The USDA also warns against microwaving plastic.

Glass

A better alternative to plastic is glass, but it’s not as portable or light as stainless steel, so not a good option for the kids. There are no health risks associated with glass, even if heated, and glass recycling is more environmentally friendly than plastic.

Pyrex makes a range of no-leak glass containers, complete with heating vent lids to better warm your meals. They’re dishwasher safe, use BPA-free plastic in the lids, and come in a variety of shapes and sizes. Another very inexpensive option for glass is a mason jar. These are easily available, come in a range of shapes and sizes, and are also dishwasher safe.

Stainless Steel

Stainless steel containers are just as light and portable as plastic (but without the health and environmental risks), easy to clean, durable, and reusable which makes it our number one recommendation for food storage.

When picking up a stainless steel container, make sure to get high quality stainless steel without any linings or toxins. One company in particular is making it extremely easy and fun you to get all the variety you want without wasting plastic or taking a health risk.

LunchBots makes a range of stainless steel containers in a variety of sizes and options. You can choose how many compartment variations you want in one box – anywhere from 1 to 5 – so that you’re never bored with your meal or left with a smashed lunch that prompts you to hit the fast food line. They also have stainless steel dipping cups that are 1.5 ounces for your snacks, dressings, or other liquids. Hot foods like soups or last night’s dinner can also be kept warm in thermal stainless steel containers that are insulated and leak proof.

Your options are endless with stainless steel and you’re not just

making a smart choice for you and your family – you’re also helping the environment! Stainless steel is 100% recyclable and the majority of it is made from reused materials.

Much like plastic, stainless steel should also not be put in the microwave or any other heating device as it will become dangerously hot.

Reusable Sandwich Bags

In addition to hard containers, you can also keep food in reusable sandwich bags. Traditional bags are made from plastic and carry the same risks and environmental damage as the hard plastic, which is why we don’t recommend them.

Stop throwing away countless bags and wasting money by trying a reusable pouch instead. They’re light, washable, durable, usually close with Velcro, and come in a variety of colors, designs and sizes.


Lunchskins was created by three moms after hearing the staggering statistic that every day, more than 20 million sandwich bags from school lunches go into landfills in the United States! They responded by creating a food-safe bag that’s perfect for your next meal on-the-go.

Tools of the Trade

Now that your lunches and snacks are packed up and safe, you’re ready to start eating! Depending on where you work, you could be afforded some common workplace luxuries – refrigerator, microwave, or a toaster oven (if you’re lucky).

But what about those of us that spend our days in the car or away from the comforts of kitchenettes and lunch time lounges? If you don’t have access to a refrigerator, you should get a cooler or a refrigerated lunch box. A lunch box with a separate compartment for your ice pack is the best so the condensation stays away from your food.

If a microwave is all you have at work, you should invest in – or ask your employer to provide – a new heating system that doesn’t carry the risks that microwaves do. A toaster oven is the ideal way to heat your food without compromising

its nutritional value. You could also get a portable mini crock pot that will heat your food while you work without taking up much room in your workspace. It’s perfect for slowly heating leftovers or creating a whole new meal.

Tips & Tricks

• Salad in a Jar: Mason jars are great containers for salads as long as you know how to stack your ingredients. Keep the wet and heavy ingredients like dressing on the bottom and work you way up to the dry and light. Always keep your lettuce at the top so that it stays fresh. When it’s meal time, just give it a good shake to mix everything up, pop the top and chow down!

• Cupcake Liners: Use cupcake liners to separate foods from one another within your container

• Shake It Up: Make a shake the night before and put it in the freezer. Let it thaw the next day for a quick snack that will work anywhere. You can also make a shake the night before and put it in the fridge for a breakfast on the go.

• Keep it Interesting: There are so many amazing recipes in the Beyond Diet Recipes section that nothing is off limits. Everything from fruit snacks, crackers and granola bars, to

cookies, muffins and dips can be made BD approved and portable. Try new things to keep your taste buds interested and your meals exciting.

• Don’t Forget to Drink: You should be drinking half of your body weight in ounces of water each day, so grab a stainless steel or glass water bottle and keep it with you all day. Punch up the flavor with a combination of fruits and herbs (cucumber, lemon, orange, and mint) for a refreshing treat that you’ll truly want to drink.

• Treat Yourself: If you work in an office, chances are you’re tempted with donuts, birthday celebrations, and other free-for-all goodies that challenge your clean eating options. If you know that it’s celebration time, prepare yourself a sweet treat that will allow you to celebrate without derailing your healthy eating plan.

No matter where your day takes you, your body doesn’t need to suffer. With these tips, tricks, and tools, you can fuel your body and supercharge your weight loss without sacrificing taste, variety, or food safety. Here’s to new beginnings!


What made you decide to start Beyond Diet?

Truthfully, it was disgust with the way I was looking and feeling. I was always tired and had become very sedentary. I watched a video link that I came across and I was hooked!

How has your life changed since joining BD?

Taking charge of what I eat and transforming my body has been very empowering! It gave me the confidence and courage to enroll in school (with kids half my age) to become a Physical Therapy Assistant.

Knowing what you know now, what would you say to your pre-BD self?

I would smack myself in the back of the head and say, “What the heck are you waiting for?? Get your lazy butt moving!”

What is the first big difference (other than the number on the scale) that really made you feel proud and excited?

This was the first goal that I set and actually achieved! Not an easy task. Hmmm...what else am I capable of accomplishing? (see two questions above :) )

What is your favorite part about the Beyond Diet lifestyle?

By far, for me, learning about how balancing foods affect blood sugar and how that affects energy level, mood

and weight loss has been the best part. I continue to educate myself on these issues to this day. The members who “share” are pretty awesome too!!

How do you reward yourself for reaching your goals?

Retail therapy! Nothing makes me feel better than an outfit I know I look great in!

What foods do you ALWAYS have in your kitchen?

Greek yogurt, eggs, raw nuts and coconut oil are all quick foods that allow me to ALWAYS make the right choice rather than grab something I will regret eating later.

What do you take as your on-the-go snack?

I have two...Greek yogurt with frozen blueberries, walnuts and cinnamon or soaked macadamia nuts with a sliced carrot. The frozen berries keep the yogurt cold for a while and the nuts and carrots take a long time to eat, which is great on a car ride, and are very filling.

What’s your go-to healthy dinner recipe?

I altered a family recipe for meatballs using ground turkey for beef and rolled oats for the seasoned bread crumbs. They are a family favorite that I

serve with pasta for the non-believers and zucchini noodles or spaghetti squash for myself and my teenaged daughter, who does a really good job with most of the BD principles :)

What do you typically eat for breakfast?

Coffee...always coffee! Then it’s either eggs with veggies of some kind (salsa and avocado is a favorite), SWG toast with homemade almond butter and banana, or a yogurt and fruit smoothie with coconut oil and kale if I have some.

What’s your favorite special breakfast treat?

Pancakes! I made up a recipe based on the Cottage Cheese Pancakes on BD. I use a gluten-free flour blend from Trader Joes along with oat flour (rolled oat ground up in my blender), ricotta cheese for extra protein and moistness, stevia drops, coconut oil, canned pumpkin when I have it, and Great Lakes Gelatin as another protein boost. I fry them in coconut oil and serve with real maple syrup. We leave the table with happy faces and full bellies :)

Before After

MemberRobin

Featured


What’s your favorite grocery store?

Trader Joes is where 90% of my food dollars go. The rest goes to Costco, which has an ever-increasing organic selection.

What do you eat on a cheat day?

I don’t have a cheat day. I enjoy eating within the plan most of the time, but on the occasion that I am presented with something really tempting, like when my mother-in-law brings bread from Brooklyn to my house or a piece of Key Lime Cheesecake from the Cheesecake Factory happens to be put down in front of me, I enjoy it and move on :)

What do you order when out to eat at a restaurant?

It’s more about what I avoid when I go out...bread, pasta, anything fried or with mayo, sauces, dressings, etc. Usually it will be grilled fish and some green vegetable. I enjoy the vegetarian salad from Chipotle as a “fast food” option...it has brown rice, black beans, grilled peppers and onions, and the best guacamole ever!

What’s your favorite way to work out?

Hiking, dancing or playing some kind of sports...volleyball on the beach, softball, swimming, etc. I have never really enjoyed “working out” and find it to be my biggest challenge.

What time of day do you usually exercise?

When I do, it is in the morning. It really gives me so much energy for the day.

How have people responded to your clean eating?

I often hear, “You always eat so healthy, I don’t know how you do it!” I brought an almond flour cake to a 4th of July party at my friend’s house. She is diabetic and was pointing out the virtues of the cake to another diabetic friend who asked me, “Are you diabetic, too?” “No.” I told her. “Then why did you bake a cake like this?” I don’t think she got the irony of her question.

How have people responded to your weight loss?

I have gotten a lot of positive feedback, all very validating.

What advice would you give to a new member on BD?

Boy, did you make a great decision joining Beyond Diet! No, it is not too good to be true...this plan really works! You can eat a lot of really great food and lose weight and get healthy doing so! Don’t get overwhelmed with all the information and don’t worry about learning everything before you get started. I have been a member for years and am still learning new things all the time. Just get started implementing some of the principles while you learn...any small change you make will take you closer to your goal!

MemberFeatured


This cooking video is a little different from what you’re used to. Isabel guides you through making three meals at the same time – a great way to ensure that you always have a healthy meal available.

Isabel’s MeatballsServes: 44 Proteins / 0 Fats / 0 Carbs

1 lb ground beef1 tsp coconut oil1/2 onion, diced1 garlic clove, minced1/4 cup almond flour1 egg, whisked2 Tbsps chopped flat-leaf parsleyPinch of red pepper flakes

Preheat oven to 350ºF. Line a baking sheet with foil or parchment paper.Heat coconut oil in a pan over medium heat. Add garlic and onions, and cook until fragrant. Let cool. In a bowl, combine ground beef, garlic and onions, almond flour, egg, parsley, and red pepper flakes. Use hands to mix it all up until well-combined. Form 16 meatballs and place on baking sheet. Cook for 30 minutes.

Beyond MeatloafServes: 44 Proteins / 0 Fats / 0.5 Carbs

1 lb ground beef1 Tbsp coconut oil1/2 onion, diced1 cup baby spinach1/2 red pepper, diced1/4 cup tomato sauce1 egg, beaten3/4 cup almond flour1 tsp dried basil1 tsp oregano1 tsp dried thymeSea salt and pepper, to taste

Preheat oven to 400ºF. Heat coconut oil in a pan over medium heat. Add onions and red pepper to the pan, and sauté until fragrant. Add spinach and cook until wilted. Let vegetables cool a bit before adding to a bowl with the rest of the ingredients. Use hands to mix everything together.Press mixture into a loaf pan, and bake for 40-45 minutes.

Taco SaladServes: 44 Proteins / 1 Fat / 2 Carbs

1 lb ground beef1 Tbsp chili powder1/4 tsp garlic powder1/4 tsp onion powder1/4 tsp oregano1/2 tsp paprika1 tsp cumin1/2 tsp sea salt1/2 tsp black pepper1 green pepper, chopped1 tomato, chopped1 avocado, chopped1 cup salsa4 cups Romaine lettuce

Brown ground beef in a skillet over medium heat. While the meat is cooking, combine spices in a small bowl, and mix well. When the meat is about halfway done, add seasoning mixture to the skillet, stir well, and finish cooking.Arrange lettuce on four plates, top with meat and veggies, and spoon some salsa on top as dressing.

In the VideosPrep Once, Eat Three Times: Ground Beef


You can’t force children to eat things they don’t want to eat, so don’t stress about making their meals perfect. Just focus on avoiding the foods that are truly awful for their developing bodies. Isabel explains which common lunch/snack foods to avoid and which you should buy and pack for lunch.

Isabel’s Homemade Jello2 (10 oz) bags frozen berries1/2 bag frozen broccoli or 1/2 diced fresh zucchini4 Tbsps Great Lakes Gelatin (red container)

Melt the berries and broccoli (or zucchini) in a pot until it is mushy. Use a had immersion blender to puree the mix (make sure to get all the chunks out). Slowly add in the gelatin and continue to puree so the gelatin fully mixes in. You want to be sure your mixture is still very hot as the gelatin will not mix in if it is not hot. Place in a glass pan and let cool for 15 minutes. Place in the refrigerator covered overnight and wake up to delicious jello.

A lot of people just don’t have the time to exercise because of how much time they spend at the office. I get it! Here’s how you can fit exercise into your day without taking time away from work. These exercises can be done a few minutes at a time throughout the day.

• Chair Squats• Pushups• Back Rows• Leg Lifts• Squat with Side Kick• Lunge Hold

Isabel discusses how important it is to use organic products, how you should follow your recommended daily allowable servings, and how to get enough calcium in your diet without eating dairy.

Isabel’s Vegetable Wash1 cup water1 cup vinegar2 Tbsps baking soda2 Tbsps lemon juice

Mix ingredients listed below then pour in clean spray bottle. Spritz on fresh produce generously. Sit for 5 minutes then rinse off well.

Q&A with IsabelPacking Healthy Lunches Isabel’s Office Workout


Coming Up Next Month...

• Staying Motivated with Your Healthy Eating Plan During the Holidays

• A Complete Workout Using Only Your Bottom Step

• Fall Spices & Their Benefits

• Fun & Tasty Pumpkin Recipes

• Sugar: Friend or Foe?

• 28 Days of Delicious, Fat-Burning Meal Plans

•Q&A with Isabel – Don’t forget to submit your questions to [email protected]

Isabel’s Fun Fact

Traditional diet foods are ironically loaded with sweet stuff to make up for missing flavor.#9

healthy living with isabeld88lqkoct9h8.cloudfront.net/culture/en-us/products/... · why you may not...

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