Lifestyle Preparation an assembly course for you, with ...seattleclouds.com/myapplications/ryanmorrow/...Bison Cantaloupe Brussel Sprouts Buffalo Cherries Cabbage Cheese Low Fat Corn

Lifestyle Preparation

an assembly course for you, with love, from Healthy Rhino

Fail to plan and you plan to fail

How To Read Your (Real Life) Nutritional Program

A nutritional program must ALWAYS be based on YOU! After we apply your goals, we determine a specific amount of calories you MUST eat in a day to reach or maintain that goal. The number in the top left corner of your program is the very first number in your nutritional program. It is your specific amount of daily calories needed to reach your goal!

We start with a very basic, 50/50 split of calories. So, if your specific needs are 2000 calories each day, 1000 calories will come from protein and healthy fats, (healthy fats are in your proteins) and 1000 calories of carbohydrates and vegetables. We take 90% of your carbohydrate calories from standard carbohydrates and 10% from your vegetables.

Each column has your amount of food for each food: Protein, Carbohydrate, Veggies.

Lesson 1

Calories/day Calories/day Calories/day 0 Calories/MealCalories/Meal Healthyrhino.comHealthyrhino.comHealthyrhino.com

0 Cals Protein/FatCals Protein/FatCals Protein/Fat 0 Cals Protein/FatCals Protein/Fat Your Custom Nutritional Program

Your Custom Nutritional Program

Your Custom Nutritional Program0 Cals Carbohydrates Cals Carbohydrates Cals Carbohydrates 0 Cals CarbsCals Carbs




50 % Protein =

50 % Protein = 0 Cals 40 %

Carbs =40 %

Carbs = 0 Cals 10 % Fibrous =

10 % Fibrous = 0 Cals

0 AlmondsAlmonds 0.00 c Air Popped PopcornAir Popped Popcorn 0 spear AsparagusAsparagus

0.00 oz BasaBasa 0.00 of a AppleApple 0.00 c Banana PeppersBanana Peppers0.00 oz BassBass 0.00 of a BananaBanana 0.00 c BeetsBeets0.00 oz Beef (avg all cuts)Beef (avg all cuts) 0.00 c BlueberriesBlueberries 0.00 oz BroccoliBroccoli0.00 oz BisonBison 0.00 of a CantaloupeCantaloupe 0.00 c Brussel SproutsBrussel Sprouts0.00 oz BuffaloBuffalo 0.00 c CherriesCherries 0.00 c CabbageCabbage0.00 oz Cheese Low FatCheese Low Fat 0.00 c CornCorn 0.00 oz CarrotCarrot0.00 oz Chicken BreastChicken Breast 0.00 oz Cream of WheatCream of Wheat 0.00 oz CauliflowerCauliflower0.00 oz CodCod 0.00 oz CrispexCrispex 0.00 c CeleryCelery0.00 oz Cottage Cheese 1%Cottage Cheese 1% 0.00 of a Energy Bar (avg)Energy Bar (avg) 0.00 c CucumbersCucumbers0.00 oz CrabCrab 0.00 of a Granola Bar (plain)Granola Bar (plain) 0.00 oz Green BeansGreen Beans0 Leg Crab (Alaskan King)Crab (Alaskan King) 0.00 of a GrapefruitGrapefruit 0.00 c LettuceLettuce0.00 oz DeerDeer 0.00 c GrapesGrapes 0.00 c Mashed TurnipMashed Turnip0 Egg WhitesEgg Whites 0.00 c Honey DewHoney Dew 0.00 c MushroomsMushrooms0.00 oz Grnd Beef Extra LeanGrnd Beef Extra Lean0.00 of a KiwiKiwi 0.00 c OnionOnion0.00 oz HalibutHalibut 0.00 c Lentil BeansLentil Beans 0.00 c PeppersPeppers0.00 oz MackeralMackeral 0.00 oz OatmealOatmeal 0.00 c RadishRadish0.00 c Milk, Low Fat SoyaMilk, Low Fat Soya 0.00 of a OrangeOrange 0.00 c SpinachSpinach0.00 tbsp Peanut ButterPeanut Butter 0.00 of a PeachPeach 0.00 c SproutsSprouts0.00 tbsp Peanut Butter (1/2 fat)Peanut Butter (1/2 fat)0.00 of a PearPear 0.00 c SquashSquash0.00 oz PollackPollack 0.00 c PeasPeas 0.00 c TomatoTomato0.00 oz Pork LoinPork Loin 0.00 oz PotatoPotato 0.00 c TurnipTurnip0.00 oz Salmon (smoked)Salmon (smoked) 0.00 c RaspberriesRaspberries 0.00 c ZucchiniZucchini0.00 oz SalmonSalmon 0.00 oz Red RiverRed River0.00 oz ShrimpShrimp 0.00 c RiceRice

For Excellent food products that integrate right in to this program

(that are EASY), Visit Ty at Muscle Beach

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0.00 c Skim MilkSkim Milk 0 mini Rice Cakes/CrackersRice Cakes/CrackersFor Excellent food products that integrate right in to this program












0.00 oz SoleSole 0 slice Rye BreadRye Bread












15806 Stony Plain Road0.00 c SoybeansSoybeans 0.00 oz Shredded WheatShredded Wheat












15806 Stony Plain Road0.00 oz Steak Eye of RoundSteak Eye of Round 0.00 oz Special KSpecial K













0.00 oz TilapiaTilapia 0.00 c StrawberriesStrawberries0.00 c TofuTofu 0.00 c WatermelonWatermelon If you have a meal replacement

shake or bar (protein, carbs and fat), you are looking for

(approximately):

If you have a meal replacement shake or bar (protein, carbs and

fat), you are looking for (approximately):





0.00 oz TroutTrout 0 slice Whole Wheat BreadWhole Wheat BreadIf you have a meal replacement shake or bar (protein, carbs and








0.00 oz TunaTuna 0.00 c Whole Wheat PastaWhole Wheat Pasta









0.00 oz TurkeyTurkey 0.00 of a Whole Wheat TortillaWhole Wheat Tortilla









0.00 oz Veal (avg all cuts)Veal (avg all cuts) 0.00 c YamYam 0 Calories /shakeCalories /shakeCalories /shake

0.00 scp Whey (23 g P/scoop)Whey (23 g P/scoop) 0.00 c YogurtYogurt0 Whole Egg (Large)Whole Egg (Large)

Protein

Carbohydrates

Vegetables

Please take a minute to answer the questions on the

next page.

Protein

Carbs

Veggies

READ YOUR PROGRAM

Assume the Meal Plan on the next page is yours.

1. How many calories in a day will you eat?

2. How many calories in a meal will you eat?

3. How many cups of yogurt will you have in a meal?

4. How many calories of Pollack will you have in a meal?

5. How many calories of protein are in every meal?

6. How many ounces of chicken will you have in a meal?

7. How many ounces of green beans will you have if you eat them in a meal?

Answ

ers1.

1400 calories

2.233 calories

3.2/3 cups

4.117 calories

5.117 calories

6.2 1/3 ounces

7.3 ounces

Fail to Plan and you Plan to Fail!

Lesson 2Using a digital Scale?

Each amount is given as a fraction. These are our standards: 1/8, 1/4, 1/3, 1/2, 2/3, 3/4 and a whole: 1.

When calculating or working with decimals, we can convert to fractions that are easy as well. Use a whole number and two decimal places.

For example: 1.33 = 1 1/3

If you are not familiar with converting decimals to fractions or you are using a digital scale, please see the below fraction conversion chart to identify what each decimal should, roughly, convert to as a fraction.

Decimal to Fraction Conversion ChartDecimal to Fraction Conversion Chart

0.00 - 0.09 Leave as a whole number

0.10 - 0.19 1/8

0.20 - 0.29 1/4

0.30 - 0.44 1/3

0.45 - 0.59 1/2

0.60 - 0.69 2/3

0.70 - 0.89 3/4

0.90 - 0.99 Leave as a whole number

Please take a minute to answer the questions on the

next page.

Reminder: You are only weighing and measuring your food until you have a

“visual”. Then lose the tools if you like.

DECIMALS & FRACTIONS

1. Convert the following decimals to fractions:

a)0.44b)1.78c)5.17d)0.66e)4.92

2. Convert the following fractions to decimals:

a)1/4b)2 1/8c)3/4d)1e)3 1/2

Answ

ers1.a)1/2b)1 3/4c)5 1/8d)2/3e)5

2.a)0.25b)2.13c)0.75d)1.00e)3.5

Remember, here, we are not thinking about cooking the meal yet, we are just picking the components to it!

1. Pick 1 food you like from the pink column. (this is protein and healthy fats)

2. Pick 1 food you like from the blue column that you think will go will with the protein you picked. (This is your Carbohydrate)

3. If you have time, pick 1 to 3 vegetables from the white column. If you pick 3, amounts are there. If you pick 1, multiply the amount by 3. Quick tip: you may be too busy to eat veggies at every meal. That’s OK! You should be taking a multi-vitamin!

Meal “X”

Lesson 3 Plan A Meal!!

Please take a minute to plan your meals on the next page.

Look at your nutritional program and pick foods that you think will go well together to make your menu!

Meal 1. BreakFastProtein: Carbohydrate: Veggies:

Meal 2. SnackProtein: Carbohydrate: Veggies: Meal 3. LunchProtein: Carbohydrate: Veggies:

Meal 4. SnackProtein: Carbohydrate: Veggies:

Meal 5. DinnerProtein: Carbohydrate: Veggies:

Meal 6. SnackProtein: Carbohydrate: Veggies:

Go grocery shopping! This can definitely be tedious at first. Learning a how to properly read a nutrition label can be tough.

Even the most healthy people are actually not always right in this department!

Stay the outside isles for the best stuff!

Read your labels and UNDERSTAND Them!

Take a look at the next page and see if you can get through the basics!

Lesson 4Grocery Shopping

Please take a minute learn nutrition label basics on the next page. Then, plan your grocery store trip. Weʼve

included a convenient grocery store checklist!

Start Here:Compare this to the amount you are eating and the amount of calories you are supposed to have.

Is it higher in calories of fat, carbohydrates or protein? The higher the calorie, in one, we will place it in the corresponding column on your meal plan.

Fats are OK but unless we tell you differently, focus on lower fats.

High in Sugar? This product is 23 g of sugar! That’s 23 out of 27 g of the carbohydrates!!

Subtract Fiber from the carbs. In this case there is no fiber so:27 g of carbs - 0 g of fiber = 27 g of carbs.

Groceries (put away & thawed)

Spices and Herbs

Cutting Board

Food Scale (nothing fancy)

Measuring Cups

Measuring Spoons

Storage Containers

Knives (to cut meat & Veggie’s)

Pots (Little and Big)

Strainer

2 or 3 Frying Pans

Sharpee and Pen

Timer

Meat Thermometer

Towel

Strainer

Non Fat Pam

Extra Bowls

Cleaning Solution (soap and water + bleach is fine)

Grocery Shopping! Part 1

Protein(Meat, Dairy, Nuts)

Carbohydrates (includes fruit)

Veggies

Almonds Air Popped Popcorn AsparagusBasa Apple Banana PeppersBass Banana BeetsBeef (avg all cuts) Blueberries BroccoliBison Cantaloupe Brussel SproutsBuffalo Cherries CabbageCheese Low Fat Corn CarrotChicken Breast Cream of Wheat CauliflowerCod Crispex CeleryCottage Cheese 1% Energy Bar (avg) CucumbersCrab Granola Bar (plain) Green BeansCrab (Alaskan King) Grapefruit LettuceDeer Grapes Mashed TurnipEgg Whites Honey Dew MushroomsGrnd Beef Extra Lean Kiwi OnionHalibut Lentil Beans PeppersMackeral Oatmeal RadishMilk, Low Fat Soya Orange SpinachPeanut Butter Peach SproutsPeanut Butter (1/2 fat) Pear SquashPollack Peas TomatoPork Loin Potato TurnipSalmon (smoked) RaspberriesSalmon Red RiverShrimp RiceSkim Milk Rice Cakes/CrackersSole Rye BreadSoybeans Shredded Wheat Other ItemsSteak Eye of Round Special KTilapia StrawberriesTofu WatermelonTrout Whole Wheat BreadTuna Whole Wheat PastaTurkey Whole Wheat TortillaVeal (avg all cuts) YamWhey (23 g P/scoop) YogurtWhole Egg (Large)

Grocery List -add any times from the check list that you need!Grocery Shopping! Part 2

Lesson 5Calculating Foods NOT on Our List

Its true, quite often there are foods that we love that are simply NOT on OUR LIST!! Did you buy some when you went shopping?

That just won’t do.

Just like Rhino loves his Captain Crunch, you may love something too! Let’s show you how to calculate a food you love!

Using Captain Crunch as an example:

Imagine your plan has you eating 180 calories of carbs for each meal. Clearly, looking at this label, this food is ALL carbs.

That means, if you want Captain Crunch, it replaces a (blue) carbohydrate from your list.

We can see that there is 109 calories for a 3/4 cup serving.

That means: 0.75 = X109 180“X” being your amount of Captain Crunch.

Simple. Do this:180 x 0.75 = 135

Now:135/109 = 1.24

Now I know... I get 1 1/4 Cup of Captain Crunch in Every meal!!!

Nutrition

FactsServing Size 3/4 cup (27.0 g)

Amount Per Serving

Calories 109Calories from Fat 14

% Daily Value*

Total Fat 1.6g2%Saturated Fat 1.1g6%

Trans Fat 0.0gPolyunsaturated Fat 0.2gMonounsaturated Fat 0.2gCholesterol 0mg0%Sodium 202mg8%Total Carbohydrates 22.9g8%Dietary Fiber 0.7g3%

Sugars 11.8gProtein 1.2g

Vitamin A 1%•

Vitamin C 0%Calcium 0%

•Iron 29%

First things first! Read your label...

Is the food you want, more protein, carbs or fat?

If it is pretty even (or balanced) between protein and carbs, its a Meal Replacement!

If it’s much more calories of one than the other, its going to be easy to identify!

After reading my label, my food is a:

I am supposed to have ________ calories of __________________ in each meal.

=

Now work a food into Your Nutritional Program!

(at Healthy Rhino, we’re all about living

Food I want:

Calories _______

Serving Size _______

Calories for me:_______

My Serving _______Size is:

=

Please take a minute to practice working foods in to your plan on the

next page.

1. Enter the calories on the label.

2. Enter the serving size on the label.

3. Enter your amount of calories (from the colum this food belongs to).

4. Take your calories and multiply by the serving size in the food you want.

5. Take that number and divide by the calories in the food.

Taadaaa!

You have the amount of this food that you can have in one of your meals!!!

Calculating Foods NOT On Your List

1.How many slices should you have?

Assume you are supposed to have 233 calories in a meal. Protein: 117 calories and Carbs: 93 calories.

2.How many pieces should you have?

3.How many ounces should you have?

Answ

ers1.1.24 = 1 1/4 or 1 slice

2.1.27 = 1 1/4 or 1 piece

3.1.3 = 1 1/3 ounces

Quite often, you may find that you feel a little stressed if your loved ones or family are not eating like you.

We always suggest they do! They may not be on their own (Real Life) Nutritional Program but, you are learning to make meals that work AND taste good! Try getting them to eat with you and like you!

Educate your family on the importance of what you are doing for YOURSELF! If they support you because they understand (not because they always support you), they will hopefully be motivated to take your example! Everyone benefits from eating this way; children, teenagers, adults and seniors!

You can even make a fresh dinner every night and then everyone will enjoy it more!

Quite often, children just don’t like foods because of an “idea” in their head. Continue to gradually put

Lesson 6Tips for your Family!

Please answer this question before you check the next page:

If you do the cooking in the house, what role do you play in your family?

those foods or ingredients in their bowls and they will more than likely enjoy it soon enough!

If you are cooking two types of meals, one for your family and one for you, remember, it can be done! Often you can make the same thing for the family as you, just simply cook the alternate meat in a different way!

The last point I’ll leave you with is...

You're more than likely the one preparing the family meals since you are doing this program...

You’re the boss! They don't like it, they can cook. Can’t cook? They eat what you feed em!

YOU’RETHEBOSS!

Meal Assembly & Food Prep

There is really only 3 ways you can get ready for a week of eating correctly.

1.On Sunday (or any day) you prepare all of the meals you plan on having ready to go. Take 1-4 hours, prepare your meals and set them all out into separate containers.

For example. I lay out 6 containers and put my 1 cup oatmeal and 2 scoops of protein powder into each of them. 6 snacks ready to go.During the same time slot on Sunday, I bbq all of my chicken for the week while my potatoes and vegetables are cooking. 6 containers get filled up.

I do the same for a yogurt/cottage cheese meal, I have some fish marinading (I like it better cooked once), I hard boil 36 eggs...

I also make 2 or 3 meals each week spontaneously picking from my list.

Lesson 7

Once you have planned your meals, you simply have to organize your week and plan what and when you need to prepare.

Don’t have enough storage containers, pantry or fridge space?

2.Do the same as above but only for a few days. Prepare twice in a week.

3.Prepare your next day’s meals, nightly on the evening before.

You will soon learn how to make what you like fast and efficiently. For example, it only takes me 45 minutes to (at the most) 2 hours on Sundays to prepare a whole week! This changes only due to which movie I am watching in between and what I’ve decided to make that week!

Fail to plan, and you will plan to fail!

Lesson 8Trying New Recipes

A nutritional program HAS TO BE sustainable. To be sustainable, it must do 2 things:

1.Serve its purpose. This means you will reach your goals.

2.It must be livable for the long term.

In order to ensure that this is sustainable, you will want to try new recipes and spice/herb combinations. There are no right or wrong ways for this because every body has different tastes!

Spice & Herb Combinations!(these are some mixtures you can try to your taste)

1. Garlic, cumin, onion powder (or onions)This usually tastes good on: beef (steak or rub for roasts)

2. Coriander, cumin, pepper, thymeThis usually tastes good on: chicken or turkey

3. Coriander, cumin, cloves, fennelThis usually tastes good on: fish (especially salmon)

Spice & Herb Combinations!

As a general rule, these spices go with these foods:(Just be sure to try different things!... Not all together)

Beef: Bay leaf, cayenne, chili, curry, dill, ginger, mustard, paprika, marjoram, oregano, parsley, rosemary, thyme.

Pork:Allspice, basil, cardamom, cloves, curry, ginger, marjoram, mustard, oregano, paprika, parsley, rosemary, sage, savory, thyme.

Poultry: Allspice, anise, bay leaf, cayenne, curry, dill, ginger, marjoram, mustard, nutmeg, paprika, parsley, pepper, sage, savory, tarragon, thyme.

Fish: Allspice, anise, basil, bay leaf, cayenne, chives, curry, dill, fennel, ginger, marjoram, nutmeg, oregano, paprika, parsley, tarragon, thyme

Check out the recipes we’ve included at the back! Some of the favorites in Rhinoland! Take a look, try some out and then don’t be afraid to always try new ones.

Now, take a look at the foods you have picked to plan your meals.

1.Did you get everything you needed from the grocery store?

2.Do you have enough containers?

3.How much time do you have to cook/prepare food for the whole week and on which days?

4. Give it a shot!

It is important to always evaluate where you are at and where you are going.

Healthy Rhino is about lifestyle. Ask yourself some questions constantly to know what do do with your goals!

1. Are you happy? If the answer is no, you need a new goal!

2. Do you like the way your clothes fit? If the answer is no, you need a new goal or to continue on the plan you are on!

3. Have you noticed a change? If the answer is no, you need to reevaluate if you are following your program properly.

You must always be honest with yourself when answering questions. You cannot make realistic

goals, without being honest.

If you are not reaching your goals, then you should ask yourself these questions:

Lesson 9Set New Goals

Answer these questions honestly. Then go to the next page set more goals!

1. Do I need to follow my program more closely? For example, weighing and measuring food again.

2. Do I cheat and not balance my food? Like having drinks or Captain Crunch.

3. Am I just “balancing” too much.

It’s also OK to make baby goals. Little goals that will lead you all the way there, sometimes make the journey feel more triumphant along the way. You never know where you will stop along the way and go, “hmmm... I like the way I look and feel right here!”

My Goals!My first (baby) goal is:

I plan on doing these three things to change my life and reach this goal!

1.

2.

3.

My long term goal is:

Find a picture that can be a good reference so that you are reminded of where you want to be in the long term

(after you reach all of your baby goals).

Lesson 10Balancing Food

Balancing food is easy if you know how. The first thing to be aware of though, if you are not reaching your goals, you are not balancing correctly. The second thing to be aware of is, the closer your goals are to a six pack, the less you should be balancing!

90% of the bad food or drinks we have (treats) are considered bad carbs. Let’s focus on those first.

1. If you have one alcoholic drink, have one meal this week that has no carbs. For example: a chicken salad.

2. If you have a piece of cake or another indulgence: a. First, check if you can work it in to your calories.

b. Second, decide how many calories you think you are having. A 600 calorie piece of cake means you may need to cut out 2 or 3 meals of carbs this week. For example, 2 or 3 chicken salads.

3. If you go out for dinner, try to remember your “visual” of your amounts. Then remember that they will more than likely be adding carbs (sugar for example) to make it taste good. To balance, during another meal on that day, Lose the protein and carbs and have veggies instead.

4. If you have high fat foods, try to have very lean cuts of meat, preferably chicken or fish) for the next few days. This is especially helpful if you have big steak with a lot of fat.

5. Try new light or 0 calorie alternatives. If you ever went to grandma’s and had different milk, you made the switch! Perhaps you used to drink regular pop but now you drink diet. You made the switch. Everyone has switched something in their life. More than likely, you have too. It usually takes 7 to 14 days before your mind thinks, “this is normal”.

Lesson 11Maintenance

Maintenance is the best part! If you are maintaining, you love the way you look and you love the way you feel! You’ve hit your goals!

I want to stress how easy this is. Follow these simple rules and you will always succeed!

1. Continue to eat 6 meals a day.

2. Continue to eat (for at least 3 to 4 of your meals), your 50/50 split between protein and carbs.

3. If you are losing weight and you don’t want to any more, Increase your calories by up to 100 for each meal.

4. If you are gaining weight and you don’t want to any more, Decrease the calories by 100 for each meal.

5. YOU MUST FIND THE BALANCE BETWEEN WHAT YOU WERE EATING TO REACH YOUR GOAL AND WHAT AMOUNT OF CALORIES WORKS WHEN YOU HAVE REACHED IT.

6. Living it up? Eating out more? Having more alcoholic bevy’s? Going to a few too many birthdays or BBQ’s this summer? Eat your normal menu, just cut out the carbs for 1 to 3 meals daily, depending on how your body is changing/not changing. Keep in mind, this is after rules 3 and/or 4.

Lesson 12Quick Fix

(for the holiday or event coming up)

As you know, Healthy Rhino DOES NOT believe in the quick fix. However, you work hard as a rhino and you want a little edge before a holiday? Follow these rules and you will drop a few extra and tighten up a little more before you get there!

** Do NOT do this for more than 2 weeks and it is strongly recommended you speak with an Elite Trainer at Healthy Rhino before beginning attempting this lesson **

1. Continue to eat 6 meals a day.

2. In 3 meals daily, cut out the carbs all together and double your protein.

3. Lose the booze. NO DRINKS FOR THESE TWO WEEKS. You’ll make up for it on the holiday.

4. Lose the dairy.

5. Cut out breads, pastas and fruits all together. Ensure you are still taking your multi-vitamin.

6. Drink extra water. As much as possible.

7. Eat only white meats: Halibut, sole, cod, chicken breast, turkey breast, tuna, egg whites.

8. Workout as much as possible at Healthy Rhino.

If you feel like you’re not seeing a change, start to weigh and measure your food

again!

Your more likely to be messing up the “visual”

Go back to measuring for a little while again.

Remember to focus on “Baby Goals”! It’s ok to have the “Big”

one in mind but, baby goals lead you all the way there!

Working out properly, will build your metabolism just as

fast as eating properly!

Wanna reach your goals sooner, eating right AND

training!

Did you know, an Eat-more candy bar is a good substitute for a protein bar/meal replacement!

Bang for you buck, it’s not too bad.

Eating too much dairy can slow down your success! Try to ensure you get enough

calcium from your multi-vitamin as well as your dairy intake!

TIPS FROM RHINOLAND!

Fruit is great for you but there’s a problem! Natural

sugar is still sugar! Try to limit your

fruit to once a day or not at all!

Don’t worry! You are still be taking

yourmulti-vitamin!

Eat because you exercise, don’t exercise because

you eat!

Most often, we want to go

workout because of the “donut” we ate. We account for exercise when we tell you how much to eat. Balancing your

food will help you reach your goals

faster!

Many snacks won’t need to be

cooked or prepared!

Try: Protein powder in your oatmeal

Peanut Butter on your rice cake

Hard boiled egg and a rye crackers


Try to limit your bread and pasta consumption! You are always better off eating potatoes, yams, rice, oatmeal

and shredded wheat!

Plus, you usually get more food!

Did you know, protein powder,

bars and supplements are a quick and easy way to get your

protein... Especially if you hate breakfast!

Communicate with your coaches at Healthy Rhino!

Most often people just need a quick answer to solve the mystery!

We’ve been doing this a long time and we are HERE

TO HELP!

Balance your food. Moderation just doesn’t cut it!

Did you Know that having a sharp knife can you save time in preparing your meals? A

sharp knife cuts faster so you can save an average of 25 to 30 minutes of your prep time! Plus, a sharp knife is a safe

knife!

Most people time their meat when they cook it...

Go by temperature and you’ll win every

time!Don’t be

discouraged if your goal

changes! A real goal, leads you

to true understanding of self. You may reach your goal and say, “I like it here!” and not go for the next. Or... You may be compelled to go further than

ever, originally planned!

The trick to a sustainable nutritional

program is to have it serve it’s purpose (reach your goals) and still work in the

long term (maintain your

goals).


Don’t forget! When you are

reading nutrition labels, the

ingredients will tell you a lot!! You can identify nutrient sources from what is

being thrown in to the product!!

Thaw your meat! You are learning to

save time and frozen meats take longer to cook!Stay to the

“Outside” isles of the grocery store and you will pick the best foods that are great for your

body!

Think about it... Are all those processed foods, snacks and

treats in the center isle any good for

you?


Recipes!Mango Sautéed Halibut

Prep time: 20 minutes and cook for 6!

Fresh Mango or Watermelon Salsa:2 cups chopped seeded plum tomato1 1/2 cups diced peeled ripe mango or watermelon1/2 cup chopped onion1/2 cup cilantro2 tablespoons fresh lime juice1 tablespoon cider vinegar1 teaspoon pepper1/2 teaspoon sea salt.2 garlic cloves, minced4 60 oz halibut fillets1 tablespoon olive oil

1. Prepare grill2. Combine first 7 ingredients. Stir in 1/4 teaspoon sea salt, 1/2 teaspoon pepper and garlic

3. Rub fish with oil, sprinkle with 1/4 teaspoon sea salt and 1/2 teaspoon pepper. Place fish on grill rack. Grill for 3 minutes on each side or until fish flakes easily when scraping a fork. Serve with Mango Salsa on top!

4 servings of 295 calories each!

Recipes!Marinade Pollok (or any white fish)

Prep time: 24 Hours to Marinade!

1 kg of pollok1/2 cup Lime Juice 1/2 cup Lemon Juice 1/2 cup White wine Vinegar 1/4 cup Franks Hot Sauce (optional) 1/2 of a whole White or Red Onion, finely diced 1/2 of a whole cucumber, finely dicedgarlic, 2 cloves garlic finely diced3 tbsp olive oil1 tbsp pepper, ground1 tbsp basil, ground (optional)

1.Slice the fish into a large dice shape (the size of a large postage stamp)

2.Prepare the vegetables and herbs as directed, keep in mind that mince means to slice it VERY SMALL, finely diced means the size of a BB

3.Combine all the ingredients into a non reactive container that will be large enough for our needs, deep freezer bags work too. Shake and mix everything well.

4.Be sure to get as much air out of the bag as possible. Ensure a nice seal (don't want a mess) and place in fridge to marinate overnight. As an extra precaution you can put the bag inside of a bowl to prevent any spills from accidentally occurring. allow to sit 24 hours. If using frozen fish allow an extra 24 hours of marinading.

5.Once the time has come be sure to see if all the fish has cooked. Look for the meat to be white, any pink flesh means it needs more time. If that is the case, mix the bag up again and allow to sit

for a few more hours. When ready drain all excess marinate off and refrigerate covered.

Calories and Cook Time vary due to cut of meat chosen.

Recipes!Orange Baked Salmon

Prep time: 10 minutes and cook for 19!

4, 6 oz fillets, skinned and approximately 1” thick1 teaspoon grated lemon rind2 tablespoons fresh lemon juice2 tablespoons honey3 teaspoons chili powder1 teaspoon ground cumin1/2 teaspoon sea salt1/2 teaspoon ground coriander seeds1/4 teaspoon ground red pepper1, 6 oz can of thawed orange juice concentrate

1. Preheat oven to 400 degrees2. Combine first 9 ingredients in a bowl. Brush both sides of the salmon with orange sauce. Save the rest of the mixture. Place fish on a pan, first sprayed with non fat cooking spray. Bake at 400 degrees for 15 minutes or until fish flakes easily when scraped with a fork.

4 servings of 302 calories each!

Recipes!Mediterranean Roast Chicken

Prep time: 22 min and cooks in 25! Optional marinade for 4+ hours

Make your Rosemary-Garlic Rub: mix and store in fridge for 3 days:2 tablespoons chopped fresh rosemary2 tablespoons plain fat free yogurt1/2 teaspoon grated lemon rind1 tablespoon fresh lemon juice1 teaspoon minced fresh thyme1/4 teaspoon sea salt3 garlic cloves, crushed

Dinner:4 - 6 boneless, skinless chicken breasts3 tablespoons rosemary-garlic rub1/2 teaspoon pepper

1. Preheat oven to 400 degrees2. Rub chicken breasts evenly with rosemary-garlic rub. (Option to marinade for 4 or more hours)

3. Sprinkle chicken with pepper. 4. Place chicken on a pan, first covered with non fat spray5. Cook for approximately 20-30 minutes

Makes 6 servings with 167 calories of protein! Add rice or potatoes (of your serving size) and veggies!

Recipes!Thai Grill Chicken

Prep time: 25 minutes and cooks in 17! Optional marinade for 3+ hours.

2 tablespoons pepper1 tablespoon coriander1 cup minced cilantro (optional)3 tablespoons low salt soy sauce2 tablespoons olive oil1 teaspoon sea salt10 garlic cloves, minced4 - 6 boneless, skinless chicken breasts

1. Place pepper and coriander in large skillet over medium to high heat. Cook 1 minute or until toasted.

2. Combine pepper mixture, cilantro and next 4 ingredients. Rub new mixture evenly over chicken breasts. Place chicken in ziplock or tupperware for 3 to 8 hours.

3. Prepare grill4. Place chicken on grill for 8 minutes on each side or until chicken is done.

Makes 4 servings with 200 calories of protein in each! Add rice or potatoes (of your serving size) and veggies!

Recipes!(This is a popular recipe in Rhinoland!) - Baked Chicken

Prep time: 25 min and cook for 1 hour!

Baked Herb Chicken

1-2 eggs (Egg Dredge may be needed) 65g Flour pinch of Salt 1 tsp White Pepper 1 tbsp Tarragon 1 tsp Marjoram 2 tbsp Chives 2 tbsp Dry Parsley Chicken Breasts

1.Pre-Heat oven to 400 F (205 C)2.Combine seasonings in a bowl3.You’ll want chicken to have a lightly moistened exterior, though not wet. Pat dry with paper towel so the herbs will not “clump” together

4.Arrange chicken breasts on a sheet pan. Allow chicken to be spaced to not touch to promote even cooking

5.Bake the chicken at 350 F (175 C) until done, about 1 hour

Makes 4 servings with 200 calories of protein in each! Add rice or potatoes (of your serving size) and veggies!

Recipes!Beef Rub

Best Meats to use are Rib Roasts, Eye of Round, Outside round, Sirloin Tip, inside top Round, Rump Roast

Beef Round (inside, outside and round) is ideal since it is relatively lean for it’s size and tenderness. This being said it is most preferred to have it cooked to Rare to keep moist. Lack of fat can easily dry out a roast, though don’t be turned away if you are not a fan of rare beef. Left overs can be in turn used in other ways for meals and be fully cooked later for other recipes and still retain moisture if cut up small and cooked quickly.

For the most seasoning penetration you’ll want to have the meat coated with the rub for several hours if not the day before. The longer the spices and herbs are in contact with the beef, the more flavors will be retained.

Beef Single 500 g roastGarlic (powder will be 2 parts) 1 Clove minced, 250 ml Sea salt (1/2 part) 65Onion (powder will be1 parts) 125Rosemary (crushed) 250 ml (enough to cover)Olive Oil Just enough to have spices stick to meat

1.Pre-heat the oven to 350 F (175 C)2.Mince garlic and crush Rosemary (simply rolling over them with a rolling pin works) Have Seasonings mixed together so they are evenly blended

3.Remove any excess exterior fat from the roast4.Sparingly cover every inch of the roast with olive oil, then rub the entire roast with the herb mix.

5.Place roast in a medium edge roast pan, preferably with a rack. Reduce heat to 325 F (165 C) allow about 1 1/2 hours to cook or until an interior temperature of 130 F has been reached.

Calories and Cook Time vary due to cut of meat chosen.

Recipes!Oven Baked Beef

Prep Time 11 Minutes and cook for 1 hour!

2 tbsp ground coriander seeds1 tbsp cracked black pepper2 tsp sea salt5 garlic cloves, crushed1 (3 lb) sirloin tip roast, trimmed fat

Horseradish Mustard:3/4 cup prepared horseradish1/2 cup stone ground mustard1/4 cup vinager

1.Preheat oven to 450 degrees2.Combine 1st 4 ingredients and rub evenly over roast. Place on pan, sprayed with non fat cooking spray. Insert meat thermometer into thickest portion of roast. Bake at 450 for 20 minutes. Reduce oven temp to 300 degrees but do not remove roast from oven. Bake at 300 for 40 minutes or until thermometer shows 140 degrees (medium rare). Remove roast and cover with tin foil for 15 minutes.

3.Make horseradish mustard: combine horseradish, mustard and vinegar.

Makes 12, 3 ounce servings of beef: 203 calories of protein each! Add rice, potatoes or yams and vegetables!

Recipes!Steak

Prep time 8 minutes and cook for 12!

1/4 cup yellow miso1/4 cup mirin1/4 up dry white wine1 tbsp wasabi powder1 pound flank steaks, trimmed fat

1.Combine first 5 ingredients in a small bowl. Stir well with whisk or fork. Combine miso mixture and steak and marinade for at least 2 hours if possible.

2.Prepare grill or broiler3.Remove steak from bag and save marinade. Place steak on grill rack or broiler. Grill or broil 6 minutes on each side or until desired degree of doneness.

Makes 4, 3 ounce servings of 252 calories of protein each! Add rice, potatoes or yam and vegetables!

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