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METABOLIC REBOOT28 Day

PG FIT 28-DAY METABOLIC REBOOT1

Disclaimer: This manual is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional fitness advice. Do not start any nutrition or physical activity program without fi rst consulting your physician. The use of this program is at the sole risk of the reader. The author is neither responsible nor liable for any harm or injury resulting from the use of this program.

No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of PG FIT, LLC, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from PG FIT, LLC prior to publication. For more information, please contact:

Michael Romig - MT, CFT, FMS, PES, CES, RES, FT & CNOwner, PG Fit, LLC14405 Telge Rd.Cypress, TX 77429832-303-7004www.pgfi t.com

PG FIT 28-DAY METABOLIC REBOOT 2

Metabolic Exercise ProtocolsUnderstanding High-Intensity Interval Training

Traditionally, the cornerstone of most strength training programs has been performing exercises in a straight set format – perform a specifi ed number or reps for a given exercise, rest for 30 seconds to a few minutes, and then repeat before moving on to the next exercise. Fat loss and endurance programs typically prescribe shorter rest periods, while strength and power programs prescribe longer rest periods.

So, what’s the problem with this format? For one, it can get boring very quickly; and for most, that means the end of the program. Big problem! The other issue is the amount of time a traditional style workout can take.

For example, in most health clubs you’ll typically see someone perform 3 sets of 10 reps for an exercise; let’s use the bench press as an example. You’ll see guys pump out their 10 reps, go to the water fountain, talk with some buddies, watch a couple highlights on ESPN, and then casually walk back to the bench to pump out set number two. By the time you’re done with your third set, it’s taken you 10 – 15 minutes to complete only one movement pattern (a hori-zontal push). That means you’d need about an hour just to complete 4 diff erent exercises!

90% of members who join a health club do so to lose weight and look better. If that’s you, a much more eff ective and time-effi cient approach to ordering your exercises may be utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth.

Alternating sets allows you to work diff erent areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are a number of diff erent ways to perform alternating sets:

• Supersets: Alternate between 2 diff erent non-competing exercises (e.g. upper bodyand lower body such as pushups and lunges)

• Trisets: Alternate between 3 diff erent exercises (e.g. push, pull, and lower body suchas pushups, rows, and lunges)

• Circuits: Alternate between four or more diff erent exercises


High-intensity Interval Training (HIIT) is an exercise strategy that employs an in-tense bout of exercise followed by a brief rest. HIIT protocols use a variety of work to rest ratios (i.e., 20 seconds on, 10 seconds off ) and consist of 5 – 10 cycles per circuit. Typical work-outs consist of 4 – 6 circuits lasting 20 – 30 minutes (not including warm-up and cool-down).

• Creates the Optimal Hormonal Environment for Fat Loss: HIIT puts your body ina “fi ght or fl ight” mode. As a result, your body releases certain hormones that directlymobilize stored fat to be burned off as energy during exercise.

• Burn a TON of calories both during and after exercise: Excess Post-exercise OxygenConsumption (EPOC), otherwise known as post-workout “AFTER-BURN” is a measurablyincreased rate of oxygen intake after strenuous activity. This after-burn creates an elevatedmetabolic rate for 24-48 hours after exercise where fat is the primary fuel source. In otherwords, you burn more fat while you’re resting!

• Increased glycogen storage: HIIT training rapidly reduces glycogen (stored sugar in themuscle cells) during training. With proper post-workout refueling your muscle cells “learn”to store more sugar, thus preventing that unwanted sugar-to-fat conversion. Carbs aren’tthe enemy when they have a place to go other than your butt and gut.

In 1994, researchers for the Metabolism Journal discovered that each calorie you expend during high-intensity exercise burns up to nine times more fat than the same calorie expended during steady state aerobic exercise! HIIT accomplishes this in the following ways:


So, what’s an example of a HIIT circuit? Here’s one of my favorites. It’s an 8-exercise circuit that can be performed with a single resistance band anywhere:

Exercise #1: High PullExercise #2: Front SquatExercise #3: Overhead PressExercise #4: Hammer CurlExercise #5: Chest PressExercise #6: DeadliftExercise #7: Bent-over RowExercise #8: Lunges

You will alternate between 20 seconds of work and 10 seconds of rest for all 8 exercises followed by 1 minute of rest. Perform this circuit 4 times for a 20-minute total body fat burning workout.

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. HIIT provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. It’s also a blast to perform!

Basically, in about the same time that it took to get in 3 sets of 2 exercises using the straight-set method approach you could have gotten in 4 sets of 8 different exercises for a staggering total of 32 sets! Not too shabby if you’re on a time crunch and you need an efficient no-excuses workout.


The 28-Day Challenge WorkoutPart 1 – Metabolic Resistance Training

Training With Complexes

Success isn’t an accident, and it isn’t luck. People who are successful are intentional about their methods and habits. That is why I pay very close attention to those who excel at coaching and business. I want to learn what they know and then put it into practice.

And as I study the great minds, one rule continues to surface: the KISS rule:

Keep It Stupid Simple

This is a great rule to live by and to pattern one’s life after. It is also a great way to design workouts.

Everybody knows we need to exercise, but it can be overwhelming to fi gure out what the best workout is for weight loss. Time restraints (we are all busy!) and space considerations (few people have the luxury of a dedicated workout space in their homes) complicate the matter even further.

And of course wading through the mountains of gimmicks and bad information out there adds another layer of diffi culty. The average person doesn’t know where to begin!

You will be glad to learn that there is a simple way to blast through all the misinformation and create a workout program that is customized for your unique needs. It will burn fat, speed up your metabolism and tighten your entire body: it is called Complexes.

If you want to get the most eff ective workout possible in the least amount of time and space, complexes is your answer. Do it at home, do it on vacation, do it at work. That is the beauty of complexes: it is doable, which means you will do it, which means you will get results!

K.I.S.S.


What are Complexes?

What are the diff erent kinds of Complexes?

1. Succession Complexes:

When building complexes, remember the following key points:• Decide on 2 (or more) similar exercises that use the same tool or weight, and do them for

a set amount of time or a set amount of repetitions.• The secret to complexes is that you do each exercise in a sequence with no rest at all

between them. (For example, do not put the weight down at all until you are completelyfi nished with that particular complex.)

• Keep in mind that in order to get the most benefi t (such as burning belly fat, becomingmore conditioned and adding lean muscle), you need to progressively ask more of yourbody. You can progress in a variety of ways.

• Do more exercises in each Complex: For example, progress from 3 exercises to 6 exercisesin your complex.

• Add more intensity: Add more weight or do a more advanced variation of your exercises.• Raise the density: Do more repetitions in the same work session or keep the repetitions

the same and add more weight. At the same time, shorten your rest/transition times.

Listed below are the 3 basic kinds of complexes. They are arranged in order from the least diffi cult to the most diffi cult:

Kettlebell Complex 1- Snatch (L)2- Snatch (R)3- Clean (L)4- Clean (R)5- Squat (L)6- Squat (R)Rest for 60 seconds and repeat up to 8 times for 20 total minutes


2. Sequence Complexes:

3. Combination Complexes:

Body Weight Complex 1- Mountain Climbers2- Frog Jumps or Prison Squats3- Inchworms or Hand Walks4- Monkey Lunges or Split Squats5- Plank w/Rotation or Pulsed Planks6- Gorilla Jumps or Pulsed SquatsRest for 60 seconds and repeat up to 8 times for 20 total minutes

When performing sequence complexes you will shift from one exercise to the next until you have completed the whole complex. This presents a bigger mental and physical challenge than the succession complexes. Here are some examples of total body sequence complexes that employ a 3-minute sequence:

3-Minute Sequence ComplexPerform 3 minutes of continuous work followed by 1 minute of rest for up to 5 total rounds. Here are a few examples:

Resistance Band: Curl + Squat + PressBody Weight: Reverse Lunge + Hip Hinge + Lateral Lunge (switch legs every 30 seconds)Dumbbells: Hip Extensions + Chest Press + Skullcrushers

Combination complexes require combining various exercises to create a smooth motion with very little rest/transition in between exercises. You can join a deadlift, high pull and squats-to-presses, for example. When these are joined you end up with a clean and jerk. Integrating small moves into a single large move causes this complex to be the most ‘complex’ of all.

You have a wide range of tools available to use with your complexes. Each of the following is appropriate: dumbbells, bands, kettlebells, barbells, cable systems, bodyweight, battle ropes, suspension trainers and medicine balls.


How to create a Flawless Complex

• Decide on the amount of weight to use for each complex by choosing the weight youcan use for your weakest exercise in the complex. For example, if your weakest moveis the overhead press, select the weight that is appropriate for that move (keeping in mindthe number of repetition or length of work session required). This is the load that you willuse for each of the exercises within the complex. It is better to pick a weight that can beused for most upper body moves since it is weaker than the lower body.

• Perform your weak moves near the beginning of your complex, since this is when you willhave the most energy. For example weak side (arm, leg, side rotation), muscle groupsthat lag (upper back, hamstrings, glutes) and movement patterns than lag (moves thatpull the upper body and also moves that are hip dominant).

• Also perform moves that are a higher skill level demanding more coordination andmotor skill near the beginning of your workout. Example of these include cleans, jerksand snatches.

• If your complexes contain any quick, explosive moves, be sure to perform them early inyour workout session as well. Examples of this type of move include plyometrics(box jumps, squat jumps, etc.) and ballistic kettlebell movement variations.

• Strive for a smooth fl ow to your workout by choosing the sequence of your movementscarefully. For instance, since the hold position is the same at the top of both the KB GobletSquat and the KB 2 Arm Overhead Press, do them in that order.

• Choosing exercises for your complexes is limited only by your skill, tolerance for painand level of fi tness!

And now for something really cool…

Thunder and Lightning!

Thunder and Lightning is also a form or complex training, but it is diff erent from what we have been discussing. This complex type of training involves alternating between intense strength training and power training.


First, let’s get clear on some terms:

Strength - Your strength is a measure of the force that your neuromuscular system can create. Strength is the basis that all bio-motor skills are built upon. Therefore, strength-training moves are the THUNDER of the complex training. The speed with which you perform these exercises is slow and controlled (thirty seconds), but the resistance is high.

My recommendation is that you use a 3-1-X tempo, which allows for up to 6 repetitions in thirty seconds followed by a thirty second rest. This will enable you to lower the weight in three seconds, hold for one count and then explode back to the start position and repeat for time. This will eliminate the refl ex to bounce and stretch your muscles. Rather, they will be completely engaged and will therefore work harder.

Power - Power is defi ned as the quantity of work you complete in a unit of time. Another way of saying it is that power is the culmination of both strength and speed. So the LIGHTNING part of our complex set is the power training portion. The speed with which you perform these moves is higher (fi fteen seconds then follow with a thirty second rest) but the resistance is low to moderate (or at least lower resistance than the strength training portion).

For instance, you might do heavily loaded front squats for the strength portion and then do bodyweight jump squats for the power portion. You will perform the jump squats better if you precede them with the front squats.

The reason for this has to do with the muscles fi bers that are engaged. Research has shown that if you do a strength-training move before a power-training move (in a similar pattern), you will use more Type II b fast twitch muscles. The result is an increased gain in power.

Technically this is called Postactivation Potentiation (PAP) and it refers to the improved output of the muscle that occurs with explosive power moves after intense strength training. Because PAP results in a more natural enhancement of performance than if PAP is not used, it has become increasingly popular in the fi tness industry. (Robbins, 2005)

Thunder and Lightning


In practical terms, this means that PAP makes it possible for you to enhance the eff ects of explosive moves such as sprinting, throwing, weight lifting and jumping. It is also useful for improving performance in sports such as baseball, basketball, football and track and fi eld (French, Kraemer, Cooke, 2003; Hilfi ker, Hubner, Lorenz & Marti, 2007).

Simply put, the PAP causes your central nervous system to completely engage which results in the usage of more muscle. This causes you to be more explosive in the subsequent power training moves.

The Benefi ts of Thunder & Lightning Training Include:

• Increased muscle building and fat burn (so you have a tighter, more toned body)• Larger metabolic eff ect (so you burn more calories during the workout AND in the 24

to 48 hours after the workout).• An increase in power and strength, as well as improvements in athletic performance.You will also fi nd that you are able to break through plateaus that have been holdingyou back.

Thunder and Lightning: Session length-20 minutes. Switch between 30 sec of a strength training move and 15 sec of a power-training move. Do 3 sets in sequence.

Station 1, Strength Exercise: Front SquatsStation 1, Power Exercise: Speed Squats or Squat Jumps

Station 2, Strength Exercise: Push-upsStation 2, Power Exercise: Speed Punches or Medicine Ball Chest Pass

Station 3, Strength Exercise: DeadliftsStation 3, Power Exercise: Burpees or Broad Jumps

Note: The insuffi cient rest times between moves will achieve an incremental and increasing fatigue during

your work session. The result of this fatigue will be an improved work capacity, better cardiovascular building

and increased muscle capacity. In eff ect, you get a great HIIT (high intensity interval training) workout!


Part 2 – Metabolic Cardio TrainingTraining with Intervals

Although performing metabolic circuits and conditioning is, in my opinion, a superior method for fat loss I understand that many of our members and readers are going to be performing cardio on machines, running outside, biking or any of the other numerous forms of cardio.

Don’t get me wrong; I think that you can be successful with cardio intervals. Heck, I have been successful with them in the past personally and with clients. However, through my evolution as a world-class coach I have realized that they may not be the most effi cient use of time.

A few reasons that you might want to use cardio intervals:

• You are deconditioned or a beginner and need to gain/re-gain abase level of conditioning before adequately performing metabolic

circuits at the optimal level.

• You are injured or recovering from an injury and cardio in-tervals (normally stationary biking) are the best way to getin your interval work.

• You are hoping to get in some active recovery work.

The trick to cardio interval programs is to pick a method that you can perform at the highest intensity for the work period and then quickly transition to the recovery period at

a low to moderate pace. This is usually very diffi cult to do on a treadmill.

Your best bet for cardio intervals is to perform them outside on a grass field (to keep as low impact as possible), on an air resisted stationary bike like the Assault Bike or on a row machine like the Concept 2.

These three methods are the easiest to use and work with in all types of intervals. They are also the most eff ective.


I prefer running outside for intervals because it causes you to actually move and produce force into the ground to propel your body. This requires significantly more energy than running on a treadmill and it actually works different muscle groups.

The Assault Bike is great because it is almost impossible to hurt yourself on a stationary bike (and I know as soon as I say this someone will do it!). You also can transition quickly between hard and easy intervals. I also like the fact that you can use your arms to increase your speed during the hard work periods. The row machine or Concept 2 is also a good form of interval training because you can transition from hard and easy intervals. You are also going to burn more calories per minutes because you're working both your upper and lower body.

If you choose to perform cardio workouts on your own, here is a solid plan that you can follow pretty easily with stopwatch or interval timer.

The trick to designing an interval program is monitoring the work and rest periods. We will start off with a 1:3 work-to-rest ratio and decrease that over time to ensure you are making progress.

Note: Be sure to perform these workouts on non-consecutive days and on days different from your metabolic strength training days.

Workout A – 30-second “Sprints”Level 1: Sprint for 30 seconds then recover for 90 seconds. Perform up to 10 rounds.

Level 2: Sprint for 30 seconds then recover for 60 seconds. Perform up to 13 rounds.

Level 3: Sprint for 30 seconds then recover for 30 seconds. Perform up to 20 rounds.

Workout B – 1-minute “Sprints”Level 1: Sprint for 1 minute then recover for 3 minutes. Perform up to 5 rounds.

Level 2: Sprint for 1 minute then recover for 2 minutes. Perform up to 7 rounds.

Level 3: Sprint for 1 minute then recover for 1 minutes. Perform up to 10 rounds.

To properly perform these intervals you will need to adequately warm up. You should foam roll your lower extremities, perform a flexibility routine and then perform a 5 minute warm up using the method that you are going to perform your intervals.


At the end of each interval work out you will cool down for 5 minutes and repeat your fl exibility routine.

The work period on these intervals is supposed to be performed at maximal effort. You should barely be able to finish the required time. During the rest periods you will decrease your effort. On a scale of 1 to 10, with 10 being the hardest you have ever worked, you will work around a 3 or 4 for your rest periods.

To maximize your efforts and help track the interval time I strongly recommend you use an interval training timer such as the Interval Timer app found in the iTunes store.

Cardio-Core Conditioning Workout at PG FITFor the 28-Day Challenge, I’ve specifically chosen an intense cardio-core routine that has become one of my “favorite” – a routine you will come to “hate to love.” The workout is extremely intense and highly effective.

Based of a basketball-conditioning program, and to go along with the March Madness theme coming up, the Hoops March Madness Program is pretty awesome…

The Hoops March Madness Program includes 2 distinctly different high intensity interval-training (HIIT) programs:

• 15:45 intervals that explode your metabolism for all day fat burning• 30-second work periods with descending rest periods to burn an insane amount of

calories and ramp up cardiovascular conditioning.

To get the best of both worlds along with maximum calorie expenditure and metabolic boost, we’re doing Program 1 on Tuesdays and Program 2 on Thursdays during the month – that’s between our regular Monday, Wednesday, Friday Metabolic Resistance Training workouts.

Workout A – 15:45 Power Bursts

Explosiveness is critical in just about every action sport, especially one like basketball. Power training with 15:45 intervals is an awesome way to develop sports-specific explosiveness. It’s also a great way to do metabolic training for weight loss.

For our program, I just had to feature everyone’s favorite exercise to hate – BURPEES. C’mon. How could I resist?!


Workout B – 30:15 Power Bursts

Alternate between 30 seconds of work and 15 seconds of rest. Perform 10 total rounds followed by a 1-minute rest and transition. Exercise of Choice: Hops (Ankle Jumps) or Jump Rope Variations

By the way, Boston University Athletics Strength and Conditioning, Coach Glenn Harris, MS, CSCS inspired this particular interval-training format. He uses the descend-ing intervals to get his players “Game-Fit” so they can play at maximum intensity all the way through…

I use it to get maximum calorie expenditure, boost metabolism, AND it feels like you're PLAYING instead of working out. The endurance benefi t of this program is amazing! The post workout fat burn is off the charts!

After reading everything up to this point, you may be thinking you should just forget all about your traditional steady state runs like tempo runs and long, slow distance (LSD) runs.� That’s not necessarily the case. There is a place for steady state cardio in a fat loss program…At a physiological level, steady state training is important, although it generally does not need to be performed more than once (twice maximum) per week on it’s own in a weight loss program.�

Steady state training can be done at both low-intensity and moderate intensity where run times will generally be from 20 – 60 minutes in length.

There are 3 main goals to steady state training:• Increase Aerobic Base• Increase Anaerobic Threshold• Increase Fat Loss

Part 3 – Stubborn Fat CardioSteady State (Endurance) Training


Let’s break each of these down…

Aerobic Base

Aerobic Base (AB) is the intensity level at which your body burns the most fat calories per minute.� This is critical for endurance athletes because when we burn fat as our primary fuel source we can go for longer periods of time before running out of energy.� The higher your base, the longer and harder you can run or the faster you can complete your even (e.g., 5k). This is also important for those seeking maximum fat loss, because the better you are at burn-ing fat for energy the easier it is to lose it…

Anaerobic Threshold

Your Anaerobic Threshold can also be improved by exercising at a level of intensity just be-low your Anaerobic Threshold thereby “pushing” it up.� Imagine high intensity interval training (HIIT) as a means to “pull” your Anaerobic Threshold up, while steady state training, specifi cal-ly tempo or race pace training, will “push” it up.� Just like with a higher Aerobic Base, a higher Anaerobic Threshold will give you the ability to go harder for longer, ultimately burning more calories, thus ridding you of unwanted body fat…

Increase Fat Loss

Steady state training primarily uses fat for fuel, especially when performed at lower intensities as you would doing either “stubborn fat cardio” or long slow distance (LSD) sessions.

“Stubborn Fat Cardio” is a neat little trick I like to use when trying to maximize fat loss…

By performing some low to moderate intensity cardio following your metabolic resistance training and/or metabolic cardio training workouts, you can accelerate the fat loss process.

More specifi cally, about 5 minutes following high-intensity exercise your body “dumps” stored triglycerides (fat) into your bloodstream, making it the perfect time to do some steady state aerobic training to eat up that fat before it gets re-stored.

We like to call this “stubborn fat cardio” and we prescribe a maximum of 10-20 minutes of steady state cardio (where you go at your aerobic base without stopping) 5 minutes following strength and cardio interval workouts. This really helps accelerate the fat burning process, specifi cally for those trouble spot areas like the abs, hips, and thighs!


Part 3 – Recovery

An all-too-often overlooked aspect of exercise is time off . This is especially true for people who lead busy and stressful lives. It’s critical to note that all your results come when the body is at rest – recovering from the intense bout of exercise it just went through. An eff ective exercise session places a lot of (good) stress on the body, but in this case too much of a good thing can be hazardous.

For example, an intense resistance-training workout actually causes micro-tears in the muscle fi bers, essentially breaking them down. It’s during the rest period that they repair and grow bigger and stronger thus boosting your metabolism to burn unwanted, ugly body fat. If you never give your body rest, allowing it to recover, you’ll never see the results you desire.

To speed up recovery invest in a high-quality foam roller. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance.

It’s ideal to use a foam roller for at least fi ve minutes pre-workout to loosen your muscles up for a better workout.

You can also use it post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process.

Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

Finally, reserve one day of the week as a non-workout day. Rest up and be ready to GO!!!!!!!


28-Day Challenge Nutrition ProtocolsUnderstanding Supportive Nutrition for Fat Loss

The keys to a solid nutrition plan that will yield long-term sustainable results are: lean pro-teins, vegetables, healthy fats, small amounts of fruits, water, and a carbohydrate intake ap-propriate for YOU.

As you begin or continue on your journey to health please remember that what has worked for you to achieve “results” in the past or what works for your friend, co-worker, etc may not be for you. You are an individual and everyone has a diff erent body and diff erent things going on inside of that body.

Before we get into the “nuts and bolts” of nutrition for fat loss, I want to talk about the fact that a calorie is not a calorie. If losing weight were as simple as calories in vs. calories out, fat loss would not be as hard as it is. Being overweight or obese is a disorder of excess fat accumu-lation, not energy balance, not over eating, not sedentary behavior. Overeating and inactivity are compensatory eff ects; they are not causes. We don’t get fat because we overeat; we over-eat because our fat tissue is accumulating excess fat.

The 3500-Calorie Myth

A calorie is not a calorie. The equation calorie in vs. calories out says nothing about lean tissue and water; it states you will only lose fat. We know this is not true. If a calorie is just a calorie then they would all work the same way inside the body. We know is this not true as well. We know that lean proteins, vegetables, and healthy fat calories work diff erent in the body than calories that come from sugar.

In his book Why We Get Fat, Gary Taubes talks about 20 calories per day. What he is refer-encing is that if you over eat by just 20 calories per day starting at age 25 you would gain 21 pounds in a decade. If you relied on counting calories you would need to have a .8% accuracy and let’s face it, no one can do that.

Instead we need to focus on eating the right types of food to turn on our fat burning and turn off fat storing. This is where our hormones come into play. The hormone that we have talked about for the last 50-60 years in regards to storing fat is insulin. As of late another important hormone that we need to balance to achieve our fat loss goals is leptin.


HORMONESInsulin

Insulin is the regulator of fat metabolism. It puts fat into fat tissue and it’s insulin that suppresses fat mobilization. In order to get fat out of fat tissues you must lower your insulin. The bottom line is when insulin is secreted or chronically elevated, fat accumulates in the fat tissue. When insulin levels drop, fat escapes from the fat tissue and the fat deposits shrink. We secrete insulin primarily in response to the carbohydrates in our diet. Insulin is not on or off in our body, it is secreted in either a trickle, stream, or fl ood based on what we eat. Carbohydrate is driving insulin is driving fat.

Leptin

Leptin is a relatively new hormone that has only come onto the scene in the late 1990’s. It is the king of all hormones and is the most powerful hormone in the human body because it is the commander in chief for the use of energy. No other hormone orders leptin. When leptin is not working correctly lots of issues can arise such as: fatigue, depression, irritability, inability to focus, poor metabolism, faulty immune function, problems extracting energy from food, high cholesterol, high blood pressure, diabetes, obesity, and the list goes on and on.

Leptin is made in fat cells. If leptin is working well then you will have a healthy metabolism and your appetite will be at bay. If leptin is low you will have a slower metabolism and your appetite will be stimulated. So in theory if someone has a lot of fat stores they should also have a lot of leptin and have a high metabolism and not be hungry BUT quite the opposite is true most of the time overweight or obese individuals have a slow metabolism and are hungry all the time.

WHY?

Because their brains have become resistance to leptin and therefore thinks leptin is low which slows down their metabolism and increases their appetite. Insulin resistance and leptin resistance mean that the hormones don’t communicate effi ciently in response to food. Therefore, a person has to overeat in order to get enough leptin into the brain to get a full signal.


What causes leptin resistance?

Caloric restriction, insulin and blood sugar issues, stress, overeating, increased triglycerides, and fructose (specifi cally high fructose corn syrup). Whenever insulin is negatively impacted, leptin is negatively impacted as well.

How do we manage leptin?

By fi rst managing insulin, we know insulin is increased when more carbohydrates than the body can handle are eaten, you manage insulin by managing carbohydrate intake. Decrease stress and put in place stress management techniques (see section on stress). If cortisol is deregulated, you will have blood sugar issues despite a diet low in carbohydrates. Always including protein at breakfast and not overeating will help to control leptin. If you are overweight, always try to fi nish a meal when you are slightly less than full. It takes 10-20 minutes for the brain to catch up and signal the body that you are full. Eating slowly can assist with this as well. In the following section, meal timing, I will address other strategies to manage leptin…stay tuned!

Meal Timing

Meal timing is key in managing blood sugar and hormones especially leptin. There are two strategies in which to do this, never eat after dinner and eat three meals a day.

Leptin follows a 24-hour pattern where levels are highest in the evening hours and peak late at night. It sets the timing for nighttime repair as well as coordinating the function of melatonin, thyroid hormone, growth hormone, sex hormones, and immune system function to carry out restorative sleep. Leptin will also burn fat at a greatest rate at night but only if you allow it to do so. In a person with normal leptin function, the brain gets the signal that they are full and do not require any more food in the evening. However, those with leptin problems or leptin resistance never get a proper full signal (until they overeat) and they are driven by subconscious urges to eat from the time dinner is over until the time they go to bed. Allow three hours between your last meal of the day and the time you go to bed. Space dinner and breakfast out so that there is at least 11-12 hours in between.


Leptin is what gives your body the full signal after you eat a meal. In order to avoid leptin issues in the evening you must properly manage leptin during the day. No matter what you eat you will get some form of insulin response after you eat. Depending on what you eat that response may be a trickle, stream, or fl ood of insulin. Once insulin has done it’s job after a meal, only then can your body enter a true fat-burning state. Our metabolism is not meant to handle eating and snacking all day. When a person eats a snack it raises insulin, no matter what that snack is. When insulin is secreted it shuts off fat-burning mode, and allows triglycer-ide levels to stay too high for proper leptin function, reducing proper leptin entry into the brain. This can cause excessive food cravings, an unstable energy level, poor head function, and unproductive sleep. Those with healthy leptin levels will end up burning 60% fatty ac-ids during sleep, the prime fat-burning time. When leptin is managed well, fatty acids will be burned from the triglycerides that are stored in the abdominal area, hips, and thighs. If leptin is poorly managed throughout the day, fatty acids from triglycerides that are piled up too high in the blood will be burned during sleep instead.

Three to four hours after a meal blood sugar levels naturally begin to drop because insulin is done doing it’s job of transporting calories into cells. Now our bodies can use stored calories for energy. The drop in insulin signals the pancreas to produce glucagon. Glucagon’s job is to maintain blood sugar in absence of food. Glucagon then signals the liver to release glyco-gen (stored glucose) in order to maintain blood sugar levels. In a sense your body is getting a snack, just not from food. Between meals about sixty percent of fuel will come from sugar that was stored in the liver, and under the signal from glucagon the liver will burn forty percent fatty acids. Triglycerides from fat stores are now being used as fuel. This starts happening three to four hours after a meal and continues until the next meal is eaten. This is fat-burning time. As long as energy levels are maintained the longer a person stays in fat burning mode the more fat they will burn. Snacking or eating too often confuses leptin, and sooner or later this will catch up with you.


SAMPLE MEAL TEMPLATES

5:00 am WORKOUT6:00 am Workout Shake8:30 am Meal 11:30 pm Meal 26:00 pm Meal 3

7:00 am Meal 19:00 am WORKOUT10:00 am Workout Shake12:30 pm Meal 26:00 pm Meal 3

6:30 am 1/2 Workout Shake

7:00 am WORKOUT8:00 am 1/2 Workout Shake

9:30 pm Meal 12:30 pm Meal 27:00 pm Meal 3

5:00 AM WORKOUT

9:00 AM WORKOUT

7:00 AM WORKOUT

6:00 am Meal 111:00 am Meal 23:30 am 1/2 Workout Shake

4:00 pm WORKOUT5:00 pm 1/2 Workout Shake

7:00 pm Meal 3

7:00 am Meal 112:00 am Meal 25:00 am 1/2 Workout Shake

5:45 pm WORKOUT6:45 pm 1/2 Workout Shake

7:30 pm Meal 3

4:00 PM WORKOUT

6:00 PM WORKOUT


WHAT TO EATLean Proteins

Protein sources include but are not limited to: grass-fed beef, organic free range chicken, chicken sausage, organic free range turkey, organic pasture raised pork, nitrate-free sausages or bacon, wild Alaskan salmon, cod, scallops, white fi sh, shrimp, tuna, bison, ostrich, elk, veni-son, organic free range eggs, whey protein powder, vegetarian (rice, pea) protein powder, and goat milk, cheese, yogurt. If you can handle dairy, plain Greek yogurt, cheese and milk from organic grass-fed cows.

Eat complete, lean protein with every meal. To fi gure out protein intake per day, take your goal body weight and divide by 2.2. Take that number and multiply it by 1.5, and then by 2 to get your range of protein intake in grams per day.

All of the following equal 7 grams of protein: 1 ounce of meat, 1 egg, 3 egg whites, 1 ounce of cheese, 24 almonds, and 2 TBSP of nut butter.

For example: A female who’s goal weight is 140 lbs. would want to eat 95-127 grams of protein per day. This would equate to about 30 grams of protein per meal plus a post-workout shake.

Vegetables

Include 1-3 servings of vegetables with each meal and aim for 7-9 servings per day. One serv-ings equal’s ½ cup of cooked, 1 cup of raw, and 2 cups of salad greens.

Non-starchy vegetables include but are not limited to: beets, red cabbage, red peppers, radishes, tomatoes, butternut squash, carrots, pumpkin, rutabagas, yellow summer/winter squash, yellow peppers, artichokes, avocados, broccoli, green cabbage, cucumbers, kale, green peppers, swiss chard, asparagus, green beans, Brussels sprouts, celery, lettuce, snap peas, spinach, zucchini, eggplant, caulifl ower, jicama, mushrooms, onions, parsnips, and turnips.

Organic or not? The fi rst priority is to eat the recommended servings of vegetables organic or not. Then focus on buying organic for the “Dirty Dozen.” This includes: peppers, celery, kale, lettuce, and spinach.


Here are a few ideas to increase the amount of vegetables you eat everyday. Add spinach to a protein shake or Prograde Lean. I promise you will not taste it. Add spinach, peppers, onions, mushrooms, etc. to eggs. Substitute a vegetable for a starchy carbohydrate such as spaghetti squash or zucchini for noodles. Caulifl ower or butternut squash for pizza crust. For rice, oatmeal, wraps or mashed potatoes use caulifl ower as well.

Fruit

If your goal is fat loss consume 0-2 servings of fruit per day. Males may be able to consume 0-4 servings per day. A serving consists of ½ banana, ½ large apple or pear, ½-3/4 cup berries.The best fruits to eat are raspberries, strawberries, blueberries, blackberries, and red, green,or yellow apples.

Apples, strawberries, and blueberries are part of the “Dirty Dozen”, buy organic if possible.

Healthy Fats

Nuts and seeds: almonds, pecans, brazil nuts, pistachios, cashews, pumpkin seeds, hazelnuts, sesame seeds, macadamia nuts, sunfl ower seeds, and walnuts.

Fats and oils to use: almond oil, macadamia nut oil, fl ax seed oil, coconut oil, sesame oil, extra virgin olive oil, butter (or Ghee), hemp seed oil.When cooking with oils and fats, especially at high heat, saturated fats are generally a better choice. Use butter, ghee, or coconut oil when heating to high temps. Unsaturated fats are less stable and more prone to becoming trans-fats at high heat. Heat, light, and air can cause oxidation to these otherwise healthy oils.

Just because nuts and seeds are healthy fats does not mean you can eat as many of them as you want. Limit nut and seed intake to 1-2 ounces per day.Below are examples serving sizes of healthy fats per meal.

All oils and cooking fats (olive oil, animal fats): 1-2 thumb size portionsAll butters (ghee, coconut butter, nut butters): 1-2 thumb size portionsCoconut (shredded or fl aked): 1-2 open handfulsAvocado: ½ to 1 Coconut milk: between ¼ and ½ of one (14 oz.) can

Fats and oils to avoid: canola oil, margarine, and hydrogenated oils (trans fats).


Carbohydrates

Carbohydrates are not an essential nutrient like fat is. Most of us can get our carbohydrate need for the day met through vegetables and a small amount of fruit if necessary. Remember what we talked about in the beginning of this manual with relationship to insulin. Insulin drives fat storage and eating carbohydrates drives insulin.

When fat loss is the goal, eat vegetables with each meal and “other carbohydrates” only after exercise or not at all. You must earn your starchy carbohydrates. If you are not seeing the results you want, you are most likely eating too many carbohydrates for your body. Everyone’s toleration and ability to process carbohydrates is diff erent. When it comes to changing body composition, reducing or timing carbohydrate intake is the single most eff ective strategy to kick-start fat loss in people with stubborn and hard to remove body fat stores.

If you are going to consume “other carbohydrates”, make them gluten free. Gluten has been linked to 55 health issues and is highly infl ammatory in the body. Gluten free carbohydrates include: brown rice, beans, corn tortillas, sweet potatoes, fl ax seed, beans, lentils, corn, red potatoes, and quinoa.

Keep portions to 1 serving for females and 2 servings for males if you choose to have other carbohydrates. Servings sizes are listed below:

1/3 cup of beans1/3-1/2 cup of rice or quinoa½ sweet potato

Liquids

Don’t drink beverages with more than zero calories. Drink half your body weight in water each day. Your body is make up of 60% water and water is absolutely essential for a variety of phys-iological functions, your health, performance, and body composition will suff er if you don’t drink enough water.

Eat your fruits and vegetables, and drink water as your beverage. Fruit juice has little nutrition-al value and it will increase blood sugar much quicker than eating a piece of fruit. Green tea is another great choice. Coff ee can be enjoyed in moderation. Don’t use coff ee to mask drops in energy or fatigue from improper nutrition or meal timing. Post-workout and protein shakes are excluded.


Meal Comsumption

Each meal should be made up of 1-2 palm sized protein sources, depending on if you are female or male. Fill the rest of your plate with vegetables and add fat in the appropriate servings sizes listed above.

Post Workout Nutrition

For maximum recovery after a high intensity interval training session, post workout nutrition is key. This is the only time when liquid calories are superior. Focus on the ratio of carbohydrates to protein for this meal. It will be diff erent depending on your body fat levels and goals.

For females with a body fat of 30% or higher you will want at least a 1:2 ratio of carbohydrates to protein. This would be equivalent to 1 scoop of dotFit LeanMR Nutrition Shake or 1 scoop of dotFit Whey Smooth Protein Shake. If you are a female who’s body fat is less than 30%, on metabolic strength training days use a 2:1 ratio or 1 scoop of dotFit Pre & Post Workout Formula.

For males with a body fat of 20% or higher, use at least a 1:2 ratio of carbohydrates to protein. This would be equivalent to 2 scoops of dotFit LeanMR Nutrition Shake and 2 scoops of dotFit Whey Smooth Protein Shake. If you are a male who’s body fat is less than 20%, on metabolic strength training days use a 2:1 ratio or 2 scoops of dotFit Pre & Post Workout Formula.

Some individuals may choose to use closer to a 1:1 ratio or less with more protein by using 1 to 2 scoops of dotFit Whey Smooth, All Natural Whey Smooth or Best Plant Protein Shakes.

To learn more about the dotFit products and sign up for a free account at:http://bit.ly/2QzIC8D

Supplementation

A good quality multi-vitamin is essential to any supportive nutrition plan. It is VERY hard to achieve optimal levels through food alone.

Our soils don’t have anywhere near the nutrients they once did. Commercial farming and fertilizers have dramatically changed the nutrients in our soils. Mineral content has been reduced by 85% over the past 100 years.


Exercise also increases the body’s nutrient needs. Yet most people rarely increase their vitamin and mineral intake when they increase the amount and intensity of their exercise. This can results can be decreased recovery abilities, decreased performance and a suppressed immune system.

Another result of inadequate amounts of vitamins and minerals is continued and unexplained cravings. Your body tells you to keep eating in hopes of meeting its nutrient needs. High-quality multivitamins can help avoid issues resulting in long-term defi ciencies.

Essential Supplements

Multi-vitamin – dotFit ActiveMV, Women's MV and Over 50 MVFish Oil – dotFit Super Omega 3 Fish OilProbiotic – dotFit UltraProbiotic

Program Enhancing Supplement

Protein Powder - dotFit Lean MR, Whey Smooth, All Natural Whey Smooth or Best Plant Workout Shake - dotFit Pre-Post Workout FormulaMetabolic Booster - dotFit ThermAccelNon-stimulant Metabolism Enhancer – dotFit WeightLoss & LiverSupport & CarbRepel Fiber/Cleanse – dotFit WeightLoss & LiverSupport & UltraProbiotic

TIPS FOR SUCCESS

Eat Whole foods whenever possible

Sometimes it is easier to grab and energy bar or protein shake instead of preparing a whole food meal. However, when you do this you often times miss out on fi ber and quality nutrients. If you are crunched for time or do not have food prepared your best bet is a protein shake or a dotFit bar. “Health” food bars are just glorified candy bars in disguise. They are full of sugar and most often low quality protein from GMO soy.

The only exception to this is post workout when liquid nutrition is superior.


Plan ahead and prepare food in advance

If you fail to plan, you plan to fail. Good nutrition is not only about the eating high quality food but also making sure the food is available when it’s time to eat. Cooking several meals on Sundays, freezing single serving portions, and getting up 30 minutes earlier to prepare food for the rest of the day are just a couple food preparation strategies. Schedule time in your calendar to prepare food, if it is not schedule then it’s not important to you.

Another key to meal preparation success is having 2-3 “go-to” meals when time is limited. My two “go-to” meals are eggs w/vegetables & bacon or sausage, and rotisserie chicken & steamed vegetables or on top of a salad. My crock pot is also a wonderful resource!

Meal planning does not have to be complex, use the acronym K.I.S.S. Keep it stupid simple, protein, vegetables, and fat.

Eat as wide of variety of good nutritious food as possible.

Most of us eat in a very habitual manner, taking in similar breakfasts, lunches, and dinners every day. Boring, but easy. If you eat the same foods day after day you could be missing out on important nutrients. Try new vegetables and foods, you may just be surprised at how much you like them and fi nd some new favorites. If possible strive to eat seasonally. Our ancestors didn’t eat anything that wasn’t growing in season. It is a privilege that we can eat berries in February, but that doesn’t mean we should.

LIFESTYLE

Sleep

Aim for 7-9 hours of uninterrupted sleep per night. The most restful sleep is between 9pm and 9am. Going to bed at 9 or 10 pm and getting up at 5 or 6 am is more restorative than sleeping from 3 am to 11 am. Getting 5 or fewer hours of sleep make you 2.5 times more likely to be diabetic, if you get six or fewer hours of sleep you are 1.7 times more likely to be diabetic.

Poor sleep can: add to stress, interfere with productivity, decrease immune function, decrease production of growth hormone, and decreases leptin and increases ghrelin.


Stress Management/Self-Care

Establish daily practices/rituals to combat the daily stresses of life. This will ensure you will not turn to food when your stress levels increase. Everyone will be diff erent when it comes to stress management/self-care. Here are a few ideas: take a warm bath, call a friend, get out-side for some fresh air, journal, meditate, deep breathing, yoga or stretching, set boundaries (say NO), read, or engage in an activity that you enjoy and fi nd relaxing.

This does not need to take more than 5-10 minutes daily. By slowing down and being in the moment you will become more conscious of what and when you are eating as well as truly lis-tening to what your body wants. Too often our “cravings” are not food related at all. We are “craving” solitude, rest, hydration, or enjoyment.

Social Activities

More often than not our social gathering involve and are surrounded by food. I challenge you to create a “new normal” and think outside the box. Instead of meeting a friend for drinks, lunch dinner, etc. meet for a walk, workout, yoga class, or tea. That way you are setting your-self up for success by controlling your environment.

When you are faced with going out to eat or just want a break from cooking, take control and choose the restaurant so you have more say in what you are eating. If that is not possible, look up the menu ahead of time and decide what you will order so you are not faced with a last minute decision. Order first so that you are not tempted to change your order based on what others are having. Two of our favorite places to eat in Cypress are: Newks and Salata. You can also make good choices at grocery stores like Whole Foods, Sprouts, or HEB.


Establish a Support System

Who will support you as you start or continue making changes to lead a healthier life?

You need to have people or a person in your life that you can turn to when you are lacking motivation or get discouraged and frustrated. Sometimes those closest to you are not a support system but rather an obstacle. You and only you can decide how you will handle that situation. If those closest to you are not a support to you then find someone or people who are.

You are a sum of the 5 people you spend the most time with, so choose wisely. Remember, your PG FIT family is always a support to you!!!

Resources

Why We Get Fat and What to Do About It, by Gary Taubes

The Leptin Diet, by Bryron J. Richards

Precision Nutrition, by John Berardi, PH.D.

What to NEVER Eat After You Workout, by Jayson Hunter, R.D., Dr. Cassandra Forsythe, R.D.

dotFit Practitioner Dietary Supplement Reference Guide, by Neal Spruce


5-Ingredient Avocado PuddingOriginal Recipe from Paleo OMG

Directions:• Mash up your avocado.

• Add in your cocoa powder, raw honey, sun butter, pinch of salt and mix thoroughly.• If you want to go over the top it chocolate flavor and give your pudding a protein boost,

add a tablespoon of chocolate dotFit Protein powder.

• Note: For an even creamier texture, puree in your food processor.

Prep time:� 3 mins Total time:� 3 mins Serves:�1

Ingredients:½ avocado, mashed1-2 tablespoons unsweetened cocoa powder (the more, the chocolatey-er)2 Tbsp. mashed ripe banana1-teaspoon sun butter (or other nut butter)Pinch of salt


Original Recipe from Edible Harmony

Baked Acorn Breakfast Squash

Directions:• Preheat oven to 400 degrees Fahrenheit.• Cut the acorn in half, lengthwise.• Place the acorn face down over a cookie sheet or baking dish and bake for about

20-25 minutes or until the squash is tender.• Meanwhile in a medium skillet sauté the onions, garlic, sage and sausage with the oil,

until the sausage in fully cooked.• Scoop most of the meat from the squash out being careful not to break the skin

or leave the acorn “shell” too thin.• In a large bowl mix the squash, and sausage. Scoop back into the acorn.• With the back of a spoon push down in the middle of the squash to create room

for the eggs.• Crack the eggs open and pour one egg in the center of each squash.• Bake for an additional 10-20 minutes or until desired doneness.

Yield: 2 servings

Ingredients:1 acorn squash2 eggs ½ lb. of nitrate free turkey or pork ground sausage1 tbsp of butter or coconut oil1-2 garlic cloves½ cup of chopped onions2 tbsp of fresh sageSalt and pepper to taste


Banana Walnut Pancakes

Directions:Measure out ¼ cup batter and cook 3-4 minutes on each side in coconut oil or ghee.

Yield: 4 servingsMakes 8 pancakes

Ingredients:2 large organic eggs½ banana½ cup almond milk1 ½ tsp. vanilla1 ½ cups almond fl our1 ½ tsp arrowroot fl our½ tsp. sea salt½ tsp. baking soda½ tsp. cinnamon½ cup chopped walnuts (I use almonds as I am allergic to walnuts)


Bison Meatballs

Directions:• Preheat oven to 375 degrees.� Oil a baking sheet with coconut oil, or you can use

aluminum foil (nonstick) or parchment paper to avoid a mess.• Place all the ingredients in a large bowl.� Using a fork, or your hands, mix until everything

is evenly combine.�• Using a scoop or a large spoon, scoop evenly distributed meatballs onto prepared

baking sheet.�• Bake for about 15 to 20 minutes or until meatballs are cooked through.

Yield: 12-15 meatballs

Ingredients:1-pound ground bison (grass-fed)1 to 2 green onion, fi nely diced1/2 sweet potato, fi nely diced1 clove garlic, minced1 egg1/2-teaspoon salt1/4-teaspoon fresh ground black pepper1/2-teaspoon ground paprika1 tablespoon fresh parsley, minced1/4-cup tomato paste

Original Recipe from Multiply Delicious


Caulifl ower “Oatmeal”

Directions:• “Rice” your caulifl ower by cutting a head of caulifl ower into small chunks and pulsing in

a food processor. Or using a grater, grate your head of caulifl ower.• Add “riced” caulifl ower, coconut milk, and water to a small saucepan on medium heat

and cook for 10-12 minutes.• Remove from heat and stir in fl ax seed, cinnamon, sea salt, pumpkin, and protein powder.• Serve with 1-2 Tbsp. of sliced almonds on top.• NOTE: You can make this without the protein powder and have a side of eggs

or other protein with it. Or you can omit the pumpkin and use ½ apple or 2/3 cupfresh berries.

Yield: 1 serving

Ingredients:1 cup of “riced” caulifl ower1/3 cup of full fat canned coconut milk2/3 cup of water2 Tbsp. golden ground fl ax seed1.5 tsp. cinnamonPinch sea salt¼ cup canned pumpkin1 serving vanilla protein powder

Original Recipe from Healthy Living How To


Caulifl ower Pizza Crust

Directions:• Remove stems and leaves from 1 head of caulifl ower, and chop the fl orets into chunks.

Add to your food processor and pulse until it looks like grain. Do not over-do pulse oryou will puree it. (You can also use a cheese grater).

• Place the “riced” caulifl ower into a microwave safe bowl and microwave for 3-4 minutes(may need to adjust according to your microwave). No need to add water.

• One large head will produce between 2 and 3 cups of riced and cooked caulifl ower.The remainder can be used to make additional pizza crusts immediately, or can bestored in the refrigerator for up to a week.

To make the pizza crust:• Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray

(or use non-stick aluminum foil on a cookie sheet, which is what I did).• In a medium bowl, stir together 1-cup caulifl ower, beaten egg and mozzarella. Add

oregano, minced garlic and salt, mix well. Transfer the mixture to your cookie sheet,and pat out into a 9″ round.

• Bake at 450 degrees for 12-15 minutes.• Remove from oven and let cool awhile. This helps to make the crust more solid.

To make the pizza: • Add sauce, toppings and cheese. Place under a broiler at high heat just until cheese ismelted (approximately 3-4 minutes). *Toppings need to be precooked since you are onlybroiling for a few minutes.• NOTE: I used goat cheese when I made this as I avoid dairy.

Ingredients:1 cup cooked, riced caulifl ower1 cup shredded mozzarella cheese (I use goat cheese) 1 egg, beaten1 tsp dried oregano1/2 tsp minced garlic1/2 tsp kosher saltOlive oil (optional)Pizza sauce, shredded cheese and your choice of toppings*


Caulifl ower Wraps

Directions:• Preheat the oven to 375 and line two baking sheets with parchment paper. In a food

processor, pulse the caulifl ower fl orets until they form a crumb-like texture. Place thecrumbles and 1/4-cup water in a saucepan with a tight fi tting lid. Cook on mediumhigh heat for 8 minutes, until tender.

• Drain the caulifl ower in a sieve, and then transfer to a clean kitchen towel. Firmly squeezeany excess water from the caulifl ower. In a bowl, stir together the caulifl ower andremaining ingredients. Form two thin circles on the parchment-lined baking sheets.With a spatula, press down the “dough” so it forms a thin layer. Keep the wrapscompact--there should be no parchment showing through the mixture in any areaof the wrap.

• Bake for about 25 minutes until dry and pliable. Gently remove to a wire rack to coolso the bottom does not become soggy. Use with light fi llings or tear into pieces and useto scoop up fi llings.

• NOTE: These delicate wraps are best served within a few hours of baking.

Yield: 2 wraps

Ingredients:

Curry Wraps: 1/2 head caulifl ower, cut into fl orets 1 egg plus 1 egg white 1/2 tsp. curry powder 1/4 tsp. salt

Garlic Herb Wraps: Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder

Original Recipe from Empowered Sustenance


Chicken Apple Salad

Directions:

• Mix all ingredients together.

• Adjust to taste (more coconut milk, almond butter, salt/pepper, etc.).

• Serve over lettuce or wrapped up in a lettuce leaf to make a lettuce wrap.

Ingredients:3-4 cups cooked, diced chicken(I tore up a whole rotisserie chicken)

1/2 cup chopped apple (about 1/2 of an apple)1/4-cup raisins1/4-cup pecans, chopped4-5 Tbsp. canned coconut milk “cream” (the hard stuff that separatesto the top after refrigerating for a day or so)2-3 Tbsp. almond butter1/4 tsp. salt1/8 tsp. pepperLettuce (to serve on or over)


Cilantro Lime Shrimp

Directions:• Heat�a large frying pan on medium-high heat.�Add�oil to the pan, when hot�add shrimp.�

• Season�with salt and pepper. When the shrimp is cooked on one side, about2 minutes,�turn�over and�add�garlic.

• Sauté another minute or two until shrimp is cooked, careful not to overcook.�Remove�from heat.�Squeeze�lime all over shrimp and�toss with cilantro.�Serve�hot.

Yield: 4 servings

Ingredients:2 tsp. coconut oil2 lb. shrimp, shelled and deviened6 cloves garlic, crushed1/3 cup chopped fresh cilantro1 limeSalt and pepper


“Creamy” Chicken Tomato Soup

Directions:• Put all the above ingredients into the crock-pot, cook for 9 hours on low.

• After 9 hours take two forks and shred the chicken, set the crock-pot on warm till

ready to serve (making sure to taste it before serving to make sure there is enough

salt and pepper).

Yield: 6 servings

Ingredients:4 frozen skinless boneless chicken breastGarlic salt to taste2 tablespoons Italian Seasoning1 tablespoon dried basil1 clove garlic1 14 oz. can of coconut milk (full fat)1 14 oz. can diced tomatoes and juice1 cup of chicken broth (I used homemade chicken broth but you can use store bought)Sea Salt and pepper to taste

Original Recipe from Everyday Paleo


Golden Caulifl ower Soup

Directions:• Wash and core the caulifl ower, then coarsely chop. Set aside.• Heat a large, deep pot over medium-high heat, then add the coconut oil. When the oil

is melted, add onions, carrots, and garlic. Stir with a wooden spoon and cook untilthey’re soft and golden, about 5 minutes. Add the chopped caulifl ower and cook untilbeginning to brown, about 5 minutes.

• Add the broth and water, and then bring to a boil. Reduce heat to simmer and cook,covered, until the vegetables are very tender, about 45 minutes.

• Working in batches, carefully transfer the caulifl ower and some of the broth to a blenderor food processor. Cover the top with a dishtowel to protect yourself from splatters,and purée the caulifl ower until smooth, adding more broth as necessary.

• Pour the purée back into the soup pot, and then add the salt, pepper, and coconut milk.Stir to combine and cook over medium until heated through. Serve immediately withgarnishes, or store covered in the refrigerator. To reheat, warm the soup gently overmedium-low heat until bubbly.

Yield: 4-6 servingsPrep: 10 minCook: 60 min

Ingredients:1 large head caulifl ower (about 3 pounds)1 tablespoon coconut oil1 medium onion, diced (about 1 cup)2 large carrots, diced (about 2 cups)2 cloves garlic, smashed2 cups beef broth1 cup water1 teaspoon salt1/2 teaspoon ground black pepper1/2 cup coconut milk

Original Recipe from The Clothes Make the Girl


Grain-Free Zucchini Pancakes

Directions:• Sift the coconut fl our into the eggs and beat them together. Mix in the shredded

zucchini, sea salt &�pepper.• Use a large cast iron skillet over medium-low heat with coconut oil or bacon grease

coating the pan.• Spoon the mixture into the pan in desired sized “cakes.” If you make them large,

roughly 4-6” in diameter cook them one at a time or you can make smaller onesand cook 3-4 at a time.

• Serve warm or at room temperature/on-the-go- alone or with sausage or bacon.

Variations: Add any other spices or fresh herbs that you like. Cilantro or basil would be a nice addition to these grain-free veggie pancakes!

Yield: About 5 large pancakes

Ingredients:1 Tbsp coconut fl our3 eggs sea salt & pepper to taste2 cups shredded zucchini (using a food processor with a shredding disc is ideal, or you can shred them by hand)Coconut oil or bacon grease to pan-fry in (amount will vary)

Original Recipe from Balanced Bites


Meatzza

Directions:• Mix together the meat, eggs, Parmesan cheese, and seasoning. Line a pan with

aluminum foil and pat meat mixture in pan.

• Bake at 450 for 10 minutes. You may want to drain the fat from the meat or pat

with paper towel.

• Top with sauce, vegetables, and cheese. Broil until cheese is melted.

Ingredients:2 lbs. ground beef, turkey, or pork (I use a combination)2 eggs1/2 cup Parmesan cheese (I omit this)2 Tbsp. pizza seasoning1 cup mozzarella cheese (I use goat cheese)Pizza sauceSautéed Vegetables (onions, peppers, olives, mushrooms)



Nut-Free One Minute Muffi n

Directions:• Melt ghee in a 4 1/2 inch ramekin in the microwave for 20-30 seconds.• In a small bowl, sift together sunfl ower seed fl our, coconut fl our, baking powder

and salt. Add egg to fl our mixture and whisk until all lumps are gone. Drizzle inmelted ghee and whisk again.

• Spoon batter into ramekin and microwave for one minute. Remove from microwavewith dishtowel and invert on a cooling rack.

• Once cool, split in half, toast and enjoy.

Notes:• To make sunfl ower fl our, simply take raw, whole hulled sunfl ower seeds and put in

a blender until it is fl our like consistency.• These muffi ns make an amazing egg sandwich with eggs and bacon or sausage!!!• For those of you who don’t have a microwave or limit microwave use, this can be baked

in the oven at 350 degrees F for 15-20 minutes. However, it is important to note it willnot rise as much.

Prep Time: 1 minuteCook Time: 1 minuteYield: 1 Muffi n

Ingredients:2 Tbsp. Sunfl ower Seed Flour 1 Tbsp. Coconut Flour 1/2 tsp. Aluminum-Free Baking Powder Pinch Celtic Sea Salt 1 Large Egg 1 tsp. Ghee



Paleo Chicken Nuggets

Directions:• Preheat oven to 450. Cut the chicken into small nugget-sized pieces.• In a bowl, combine the eggs, arrowroot powder, salt, and spices. Put almond fl our

in a separate bowl.• Dip each piece of chicken into the egg mixture and then coat with the almond meal.

Place into a greased cookie sheet, or put down parchment paper.• Spray or gently brush with coconut oil. Bake for 10-12 minutes, turn and spray

with coconut oil.• Turn oven to broil and continue cooking until golden brown.

Ingredients:2 large chicken breasts2 eggs3 tbsps. of arrowroot powder1/2 tsp. of cumin1/2 tsp. of smoked paprika1 tsp. of garlic powderSalt to taste1 cup of almond mealCoconut Oil


Paleo Meatloaf

Directions:• Preheat your oven to 350 Degrees F.• Combine your almond fl our and coconut milk in a bowl and mix well.• Heat a sauté pan on medium heat and sauté your onions, carrots, and zucchini stirring

often until cooked. With about a minute left of sautéing add in your garlic.• Take your sautéed vegetables and combine them in the bowl with the almond fl our

and coconut milk• Add in your grass fed ground beef, egg, Italian seasoning, and salt and pepper and

using your hands mix well.• Place your loaf in a greased loaf pan. Bake in the oven for 40 - 50 minutes.

Servings: 8Prep Time: 15 MinutesCook Time: 50 Minutes

Ingredients:1.5 Cups Almond Flour1 Lb Grass Fed Ground Beef1/3 Cup Coconut Milk2 Cloves of garlic, minced2 Carrots, minced1/2 Onion, minced1 Zucchini, minced1 Egg3-4 Tbsp Italian SeasoningSalt and Pepper to taste

Original Recipe from Civilized Caveman


Paleo Zucchini Goulash

Directions:• Brown the ground meat in a large skillet, drain if needed.• Add onions and bell peppers; allow to soften on medium to medium high heat for

about 5 minutes.• Add garlic, stir for 30-60 seconds, then add in diced tomatoes, tomato sauce,

mushrooms, and all seasonings. Allow to simmer on medium heat for an additional5-10 minutes, stirring occasionally.

• Add zucchini and yellow squash ribbons, stir well, cover, and simmer an additional5 minutes. Test seasoning and adjust if necessary.

Ingredients:2 lbs. Ground Beef, Venison or Buff alo1 medium Onion, chopped1 medium Bell pepper, chopped2 Garlic Cloves, minced1 cup Mushrooms, chopped1 14.5 oz Canned Diced Tomatoes1 8 oz Canned Tomato Sauce3-4 medium Zucchini and/or Yellow Squash, Peeled into ribbons1 tsp. Kosher Salt1/2 tsp. Fresh Ground Black Pepper1/2 tsp. Dried Rosemary, crushed1/2 tsp. Dried Marjoram1/2 tsp. Dried Thyme

Original Recipe from Nourished Meadow


Pizza Kale Chips

Directions:• Place the cashews in a bowl, cover with fi ltered water, and allow cashews to soak

refrigerated for a minimum of 2 hours, ideally overnight.• Drain the water from the cashews. Place the cashews in a blender or food processor.

Add fi ltered water to just cover the cashews, and process until creamy smooth.• In a large mixing bowl, stir together the cashew cream with all remaining ingredients

except the kale. Stir until evenly combined.• Rinse the kale, and pull the leaves from the fi brous stems. Tear into “chip” sized pieces.• Toss the kale with the “pizza” fl avored cashew cream. You may need to do this a little

bit at a time, taking care to ensure even coverage.• Dehydrate the kale chips at 105-115 degrees for 12 hours.

Note: If you don’t have a dehydrator, place the kale chips on a cookie sheet. Turn your oven to its lowest setting, and allow the chips to dehydrate lightly for 1-2 hours (more or less, depending on your oven settings).

Yield: 6 servings

Ingredients:8 cup Kale, leaves from about 6 stalks, veins removed1 cup Cashews (Raw)1/2 cup Tomato Paste, 1 small can2 Tbsp Nutritional Yeast, Lewis Labs Brewers Yeast Buds (from sugar beets)1 tsp Dried Oregano1 tsp Dried Marjoram1 tsp Garlic Powder1 tsp Onion Powder1 tsp Dried Basil1/2 tsp Dried Rosemary1/2 tsp Salt1/4 tsp Red Pepper Flakes

Original Recipe From The Food Lovers Kitchen


Protein Breakfast Cookies

• Melt coconut oil in a large dish. Add protein, coconut fl our, baking soda, vanillaand cinnamon-mix well.

• Add eggs, mix until smooth. Fold in pecans and raisins.• Form into balls with your hands and place on a parchment paper lined cookie sheet.• Bake at 350 for about 12 minutes.

Original Recipe From Eat, Lift, and Be Happy

Yield: 12 cookies

Ingredients:1/4 cup dotFit vanilla protein powder2 tbsp. coconut fl our 2 eggs1/3-cup coconut oil1 ripe banana1 tsp. vanilla1 tsp. baking soda1 tbsp. cinnamonHandful pecansHandful raisins

Directions:


Pumpkin 2-Minute Muffi n

Directions:• Melt butter in a 4 1/2 inch ramekin. Whisk egg with water, pumpkin, stevia and

melted butter.• Add coconut fl our, fl axseed meal, sea salt and cinnamon and mix well. Sprinkle with

baking powder and mix one more time.• Spoon into ramekin and microwave for 2 minutes. Remove from microwave with

dishtowel and invert on cooling rack.• I cut it in half and put a little ghee on it…YUM!

Prep Time: 3 MinutesCook Time: 2 MinutesServings: 1

Ingredients:2 Tbsp.�Coconut Flour2 Tbsp.�Bob’s Red Mill Flaxseed MealPinch Celtic Sea Salt1/2 tsp. Cinnamon1/2 tsp. Rumford Baking Powder (Aluminum-Free & Gluten-Free)1 Large Organic Egg1/2 Tbsp. Organic Unsalted Butter or Ghee1 Tbsp. Water1/4 c. Pumpkin Puree (Canned or Fresh)

Original Recipe From Healthy Living How To


Roast Chicken Soup w/Roasted Vegetables

Directions:• Preheat oven to 425 degrees F.• Toss the vegetables in the coconut oil and sprinkle with salt and pepper. Roast for

20 minutes, until the vegetables are tender.• Meanwhile, bring the chicken stock to a simmer in a large stockpot. Add the chicken,

herbs, and salt and pepper. Cover and cook while the vegetables are roasting, about15 minutes. For raw chicken breasts, cook for about 45 minutes, until chicken is cookedthrough and tender enough to shred with a fork.

• Add half the vegetables to the soup, and place the other half in a blender. Make sureto put all of the onions quarters into the blender. Puree the vegetables with the 1-cupof water.

• Add the vegetable puree and baby spinach to the soup. Simmer for 5-10 minutes,until the spinach is wilted and the soup is hot. Adjust seasonings to your taste.

• NOTE: I roasted a chicken in the crock pot and ended up putting the whole thingin this soup.

Ingredients:2 garlic cloves, minced2 carrots, peeled and cubed2.5 cups butternut squash, peeled and cubed½ yellow onion, quartered2 Tbsp. coconut oil4 cups chicken stock, store-bought or homemade4-6 cups of shredded chicken or 1-2 lbs. uncooked chicken breasts¾ tsp. dried parsley1 tsp. sea salt½ tsp. dried thyme½ tsp. dried rosemary¼ tsp. dried oregano¼ tsp. cracked pepper1-cup water2 cups or more baby spinach

Original Recipe from Against All Grain


Rosemary Pot Roast

Directions:• Scatter onion at the bottom of your crock pot. Use a liner if you have one.

Reynolds wrap makes one and it makes clean up unbelievably easy.

• Next, heat the coconut oil in a skillet to screaming hot. Very liberally season the roast

with salt and pepper rubbing it into all sides. Brown the meat on all sides.

• Place the meat over the onions and add the rosemary. Deglaze the skillet with

coconut aminos, scraping up the brown bits. This should take 5 seconds or so.

• Pour it over the meat and onions. Cover and cook on High for 3 hours. Turn to low

and cook another 3 hours. Uncover and shred meat with a fork.

• Stir shredded meat into the onions and juices and serve.�

Ingredients:1 Tbsp�Coconut Oil1 lb Top Round, trimmed of fat and cut in half1 onion, chopped medium1 sprig fresh rosemary2 Tbsp Coconut AminosCoarse Salt and Pepper

Original Recipe from Three Diets One Dinner


Sausage Spaghetti Squash Bake

Directions:• Preheat your oven to 400 degrees. Cut your spaghetti squash in half and use a spoon

to remove the seeds and excess threads from your squash.• Place open side down on a baking sheet and bake for about 20-25 minutes or until

you can press into your squash and it gives a bit.• While your squash bakes, heat up a large pot under medium-high heat and add your

Italian sausage. Break up with a wooden spoon or spatula. Once your sausage iscooked through, remove with a slotted spoon and put in a bowl.

• Keep the extra fat from the meat in the pot, add your minced garlic and add your kale,onions, and chicken broth. Combine. Then add your coconut milk and spices.Cover and let simmer for about 5 minutes.

• Pull your spaghetti squash out of the oven and dethread with a fork.• Once your kale is wilted and onions have begin to become translucent, remove from

heat and add your spaghetti squash as well as your egg to the kale/onion mixture.Mix thoroughly. Then add your cooked Italian sausage and mix together.

• Place the mixed ingredients into a baking dish (or same pot if it’s oven safe) andspread out evenly. Bake 15-20 minutes or until top is slightly browned.

Yield: 4 servings

Ingredients:1 lb Italian sausage1 medium spaghetti squash, halved and seeds removed1 bundle of kale, roughly chopped1 red onion, halved and sliced1 egg½ cup chicken broth½ cup canned coconut milk1 garlic clove, minced1-tablespoon garlic powder1-teaspoon tarragon1-teaspoon salt½ teaspoon black pepper¼ teaspoon ground sage

Original Recipe from Paleo OMG


Seared Scallops w/Sautéed Kale

Directions:• In a large pan on medium heat, sauté the sausage until cooked through. One note while

cooking the sausage, be sure to break it up pretty often with a wooden spoon as it cooks.The point of this recipe is to let the sausage fall all over the kale and scallops, so youdon’t want big chunks of sausage.� Once the sausage is cooked, set it aside with thecooked and chopped bacon. Be sure to keep the pan that you cooked the sausagein handy, you’ll be using it to sear the scallops.

• In a skillet, warm 1 tbsp. of the bacon grease and 1 tbsp. butter on medium/lowheat for about two minutes.� Add the chopped shallot and sauté for about threeminutes, until aromatic and slightly translucent.� When the shallot is ready, add thecoarsely chopped kale and mix it together with tongs until well coated. Sauté for twominutes, turning often.� Add the red pepper fl akes, apple cider vinegar, chicken broth,and the remaining 1/2 tsp. salt and pepper to the kale, mix together, then cover andsimmer for about four minutes. Most of the chicken broth will have evaporated atthis point. Turn off the heat and set aside.

• Heat the remaining 2 tbsp. of butter in the pan you used to cook the sausage, onmed/high heat, until melted but before the butter starts to brown – about two minutes.�Raise the heat to high and add the scallops.� Sear the scallops for about three minutesper side, until slightly browned.� That’s basically it – just plate the dish with the kale,then the sausage, then the scallops, and sprinkle the bacon on top.

Ingredients:1 lb. large scallops½ lb. pork sausage½ lb. bacon, cooked and chopped (set aside 1 tbsp. of the bacon grease)¼ lb. kale, coarsely chopped1 shallot, chopped fi nely½ cup chicken broth1 tsp. apple cider vinegar1 tsp. each salt and pepper ¼ tsp. red pepper fl akes3 Tbsp. butter or ghee

Original Recipe from Against All Grain


Tuna Bacon Cakes

Directions:• In a large bowl mix together all ingredients through coconut fl our.� Season with salt

and pepper.• In a large non-stick skillet over medium-high heat add fat of choice (coconut oil, ghee,

or bacon grease), just enough to coat pan.• Form mixture into patties, should make about 4-6 patties.• Place about 3 to 4 patties into skillet, leave enough room around patties so they cook

evenly.� Cook patties on each side until golden and cooked through, about 3 to 4minutes on each side.

Yield: 4-6 patties

Ingredients:1 cup cooked sweet potato, mashed2 to 3 green onions, fi nely diced10 ounces canned wild albacore�tuna, drained2 to 3 slices cooked bacon, diced2 tablespoons cilantro, fi nely chopped1 small garlic clove, mincedZest from 1/2 lemon (about 1/2 teaspoon)2 pastured eggs2 tablespoons coconut fl ourSea salt and fresh ground pepper to tasteCoconut oil, ghee, or bacon grease

Original Recipe from Multiply Delicious


Turkey Meatball & Best Sauce Ever

Directions:• Combine everything but the coconut fl our in a medium bowl with your hands• Roll the meat into medium-large sized balls, coat lightly with coconut fl our if desired.• Line a 9×13 dish with aluminum foil (makes clean up 1000 times easier) and place

meatballs in the dish.• Bake at 400 degrees for about 25 minutes or until cooked through.

Directions:• Cilantro, jalapeno and garlic in a food processor. Pulse until fi nely minced.• Heat tomato sauce on medium-high heat, mixing in the cilantro mixture and coconut oil.• Once sauce comes to a light boil, reduce heat to low and let simmer until slightly

thickened. Add salt to taste.

Yield: 8 meatballs

Ingredients:1 package extra lean ground turkey (about 1 pound)1/4 cup chopped cilantro1/4 cup chopped onion1 eggBig pinch each of sea salt, cumin, and pepperCoconut fl our (optional)

Best Sauce Ever

Ingredients:1/2-cup organic tomato sauce (more if you want more sauce!)10 or so sprigs of cilantro1 jalapeno pepper, top removed and seeded if you wish (I didn’t use this)4 cloves garlic2 tbsp. coconut oil, meltedPinch of sea salt

Original Recipe from Eat, Lift, and Be Happy


Turkey Taco Burgers

Directions:• In a large mixing bowl combine ground turkey, seasonings, salsa, 2 oz. cheese, salsa,

and diced peppers. Mix until all ingredients are well combined. �Form 4 patties.• Spray a grill pan with cooking spray and cook the patties over medium-high heat

until they are cooked all the way through. �• Top each patty with cheese, avocado, tomato, sour cream and olives.

Yields: 4 paties

Ingredients:1 lb Lean Ground Turkey1 Avocado3 Mini Bell Peppers - I used one orange, yellow and red - Diced1/2 Small Onion, chopped1 Roma Tomato - chopped1/2 Cup Salsa1/2 Cup Sour Cream (I did not use this, could substitute Greek yogurt)8 Black Olives - Sliced4 oz. Sharp White Cheddar Cheese - Shredded – Divided (I used goat cheese)2 Tbs. Chili Powder1 Tbs. Cumin1 Tbs. Garlic Powder1 Tbs. Onion Powder1 tsp. Kosher Salt1 tsp. Crushed Red Pepper Flakes1/2 tsp. Cayenne Pepper


RECIPE RESOURCEShttp://paleomg.com/5-ingredient-avocado-pudding/

http://www.edibleharmony.com/breakfast-stuff ed-acorn-squash/

http://www.multiplydelicious.com/thefood/2012/06/bison-meatballs/

http://healthylivinghowto.com/1/post/2012/09/vegetables-for-breakfast.html

http://empoweredsustenance.com/caulifl ower-wraps/

http://everydaypaleo.com/another-budget-friendly-paleo-meal-by-erika-creamy-chicken-tomato-crockpot-soup/

http://www.theclothesmakethegirl.com/2012/10/24/golden-caulifl ower-soup/

http://balancedbites.com/2011/02/easy-recipe-grain-free-zucchini-pancakes.html

http://healthylivinghowto.com/1/post/2013/01/sunfl ower-seed-fl our-nut-free-and-inexpensive-alternative-to-almond-fl our.html

http://civilizedcavemancooking.com/entrees/beef/paleo-meatloaf/

http://nourishedmeadow.com/2011/05/paleo-goulash-recipe/

http://www.primalpalate.com/recipe/pizza-kale-chips/

http://www.negharfonooni.com/2013/01/02/breakfast-cookies/

http://healthylivinghowto.com/1/post/2011/09/the-fruit-of-fall.html

http://www.againstallgrain.com/2013/01/30/leftover-roast-chicken-soup-with-roasted-vegetables/

http://www.threedietsonedinner.com/2012/07/rosemary-pot-roast-caulifl ower-butter.html

http://paleomg.com/leftovers-spaghetti-squash-sausage-bake/

http://www.againstallgrain.com/2013/01/12/guest-post-seared-scallops-with-sauteed-kale/

http://www.multiplydelicious.com/thefood/2012/08/tuna-bacon-cakes/

http://www.negharfonooni.com/2012/04/13/turkey-kabob-and-the-best-sauce-ever/

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