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Nutritional Guide Shopping List And Sample Templates For The 14 Day Fat
Furnace Plan wwwredzonefitnessgablescom
Compiled by written by research by
Glenn Greer Co-Owner of Gables FitnessFitness Expert
The primary goals of this manual are to help you lose fat permanently without drugs and gimmicks and to educate you in the process of losing fat My goal is to turn you into a ldquofat loss expertrdquohellip to teach you why you should lose fat and help you understand the process hellip and to do so without bias or ulterior motive To achieve this goal I decided ndash after careful consideration ndash to self publish this guide book in laymanrsquos terms with a minimum of scientific jargon and without long lists of scientific references Instead of long boring scientific discussions of biochemistry and long lists of references to scientific papers you will find sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook was written for you as a simple yet detailed instruction manual You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just an informational book It is a complete system that will take you from where you are now to where you want to be ndash in the shortest possible period of time Let me first and foremost explain something The 14 FAT FURNACE is to jump start a supportive nutrition and exercise program Yes it aggressively starts with a major modification in your eating and exercise plan But it will show you faster results and the key is that results will help you to understand that it is about eating the right foods frequently with an emphasis on challenging workouts
What If Think about this for a moment Whether yoursquore a current client that has been at our facility or a new participant what do you think would happen if for 14 days you 1 Consumed healthy meals every 3 to 3 frac12 hours 2 Prepared every meal or snack 3 Averaged 12 Days of Exercise in the next 14 days that challenge your body more than itrsquos being challenged now I want to show you how supportive nutrition (eating healthy every 3 to 3 frac12 hours) can affect food hormones to liberate body fat increase metabolism and challenging exercise to increase metabolism not only during exercise but also after
This is what the 14 Day FAT FURNACE is all about
Increase your exercise frequency intensity duration
Preparing your healthy meals and increasing meal frequency to stimulate metabolism
We are not promoting magic but simply showing you the synergistic effect of eating and exercise to support a faster metabolism which will help you burn through fat
Following Pages is your food list Take The List with you and go shopping
Grocery Shopping Layout Protein
Chicken Breast Fish Lean Meat Low Fat Dairy
Non-Support ive Carbohydrates Processed Foods
High Sugar and Flour
D a i r y E g g s
Fruit amp Vegetables
Adequate Protein (4 to 6 meals)
Women 20-25 grams of proteinmeal 3oz to 4oz
Men 30-40 grams of proteinmeal 4oz to 6oz
All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat
BeefMeat Group (3oz-6oz) Top Round Steak (20 grams)
Flank Steak
Sir lo in Steak
Eye Round
Pork Tender lo in
Lean Roast Beef
Extra Lean Ground Beef
Fi let Mignon
Veal Cut let Pork Tender lo ins (the other white
meat)
Roast Beef
Fish Group (3oz-6oz) Abalone
Bass
Bluefish
Cod
Flounder
Grouper
Halibut
Orange Roughy
Salmon (Good source of fat)
Scal lops
Sole
Swordf ish
Tuna ( i f in can water packed with
low sodium)
Ti l ip ia
White f ish
Red snapper
Shrimp
Lobster
Mahi-Mahi
Sushi
DAIRY GROUP(Choose low-fat or nonfat only)
Greek Yogurt (Low Sugar)
Low Fat Cheese Sl ices
1 package shredded low-fat American cheese
Cottage cheese
Egg whites (shel l or l iquid)
Boi led eggs
Skim mi lk or use R ice Dream I prefer
Almond Breeze for Protein ShakesCereals
Protein Supplements You should inges t a prote in shake tha t has 30 -40 grams of p ro te in
Whey Prote in with Casein Prote in
Egg Protein Ready Made Prote in dr inks with low sugar
A Lean bodies (Labrada) B Champion Nutr it ion or Dymat ize Prote in
C Metrx
D Myoplex Lite at Publ ix Protein Packets (Myoplex)
10 grams or less per shake
Protein Bars Make sure that sugar and sugar a lcohols do not exceed 10 grams of sugar The protein bars
should have 20 to 30 grams of protein
Quest Bars (Great feedback on taste)
Labrada prote in bars
Pure Protein Bars
POULTRY GROUP
Chicken Breast Skinless
Turkey-Ground from the breast
Turkey-Breast sk in less
Turkey-de l i low fat low sodium
Chicken in a can (wash out excess sal t)
Turkey in a can (wash out excess sal t
Boars Head Low Sodium Chicken
BreastTurkey Breast
Visual Cues Tennis BallClosed Fist
Women- 30 to 40 grams of complex carbs at recommended times
Men- 40 to 50 grams of complex carbs at recommended times
GRAINSBREADPASTA
Old Fashioned Oatmeal)Steel Cut
Alpen
Uncles Sams (Fruit)
Ezekiel Breads (Sprouted)
Kashi Go Lean (35 grams to 40 grams)
Ezekiel Whole Grain Breads (In The Frozen Sect ion)
Menrsquos BreadWomenrsquos Bread `
Wasa Crackers Whole Grain (Use For Snacks)
Whole Grain Pasta (Learn your proper serving size)
CouscousQuinoa
Whole Grain Brown Rice
Couscous (Watch out for the high sodium packets)
Black Beans ( low sodium)
Lenti l Beans
Pinto Beans
Kidney Beans
Sweet Potato
White Potato
Yams
Corn
When choosing cereals make
sure you look for low sugar cereals that offer 8 grams or less
per serving
The fiber should be 5 grams or
higher per serving to make it a supportive choice
The choices of cereals with the
star and dark bold are better choices
When choosing breads I recommend Whole Grain Breads
in The Frozen Section Ezekiel is one of the best On the average
the whole grain bread should
have atleast 15-20 grams of complex carbs per slice
Favorable Complex Carbohydrates
Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss
Recommending the amount of favorable carbs varies from person to
person It depends on their fitness goal their exercise intensity and their exercise frequency
Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at 1 s t meal of the day and the 2nd complex carb is to be eaten after your intense workout Strategy- Ideally Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning
Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort
By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos body helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 12
Note I f you are implement ing the meal frequency and you not ice that you are
crav ing sugar more than ever you might need to increase to a 3d comple x carbstarch We f ind that most people who are very act ive and or who do double
sess ion workouts (Cardio in the am and n ight t ime res istance tra in ing or who quick ly respond to the new food plan require more energy and overal l more calor ies
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
The primary goals of this manual are to help you lose fat permanently without drugs and gimmicks and to educate you in the process of losing fat My goal is to turn you into a ldquofat loss expertrdquohellip to teach you why you should lose fat and help you understand the process hellip and to do so without bias or ulterior motive To achieve this goal I decided ndash after careful consideration ndash to self publish this guide book in laymanrsquos terms with a minimum of scientific jargon and without long lists of scientific references Instead of long boring scientific discussions of biochemistry and long lists of references to scientific papers you will find sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook was written for you as a simple yet detailed instruction manual You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just an informational book It is a complete system that will take you from where you are now to where you want to be ndash in the shortest possible period of time Let me first and foremost explain something The 14 FAT FURNACE is to jump start a supportive nutrition and exercise program Yes it aggressively starts with a major modification in your eating and exercise plan But it will show you faster results and the key is that results will help you to understand that it is about eating the right foods frequently with an emphasis on challenging workouts
What If Think about this for a moment Whether yoursquore a current client that has been at our facility or a new participant what do you think would happen if for 14 days you 1 Consumed healthy meals every 3 to 3 frac12 hours 2 Prepared every meal or snack 3 Averaged 12 Days of Exercise in the next 14 days that challenge your body more than itrsquos being challenged now I want to show you how supportive nutrition (eating healthy every 3 to 3 frac12 hours) can affect food hormones to liberate body fat increase metabolism and challenging exercise to increase metabolism not only during exercise but also after
This is what the 14 Day FAT FURNACE is all about
Increase your exercise frequency intensity duration
Preparing your healthy meals and increasing meal frequency to stimulate metabolism
We are not promoting magic but simply showing you the synergistic effect of eating and exercise to support a faster metabolism which will help you burn through fat
Following Pages is your food list Take The List with you and go shopping
Grocery Shopping Layout Protein
Chicken Breast Fish Lean Meat Low Fat Dairy
Non-Support ive Carbohydrates Processed Foods
High Sugar and Flour
D a i r y E g g s
Fruit amp Vegetables
Adequate Protein (4 to 6 meals)
Women 20-25 grams of proteinmeal 3oz to 4oz
Men 30-40 grams of proteinmeal 4oz to 6oz
All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat
BeefMeat Group (3oz-6oz) Top Round Steak (20 grams)
Flank Steak
Sir lo in Steak
Eye Round
Pork Tender lo in
Lean Roast Beef
Extra Lean Ground Beef
Fi let Mignon
Veal Cut let Pork Tender lo ins (the other white
meat)
Roast Beef
Fish Group (3oz-6oz) Abalone
Bass
Bluefish
Cod
Flounder
Grouper
Halibut
Orange Roughy
Salmon (Good source of fat)
Scal lops
Sole
Swordf ish
Tuna ( i f in can water packed with
low sodium)
Ti l ip ia
White f ish
Red snapper
Shrimp
Lobster
Mahi-Mahi
Sushi
DAIRY GROUP(Choose low-fat or nonfat only)
Greek Yogurt (Low Sugar)
Low Fat Cheese Sl ices
1 package shredded low-fat American cheese
Cottage cheese
Egg whites (shel l or l iquid)
Boi led eggs
Skim mi lk or use R ice Dream I prefer
Almond Breeze for Protein ShakesCereals
Protein Supplements You should inges t a prote in shake tha t has 30 -40 grams of p ro te in
Whey Prote in with Casein Prote in
Egg Protein Ready Made Prote in dr inks with low sugar
A Lean bodies (Labrada) B Champion Nutr it ion or Dymat ize Prote in
C Metrx
D Myoplex Lite at Publ ix Protein Packets (Myoplex)
10 grams or less per shake
Protein Bars Make sure that sugar and sugar a lcohols do not exceed 10 grams of sugar The protein bars
should have 20 to 30 grams of protein
Quest Bars (Great feedback on taste)
Labrada prote in bars
Pure Protein Bars
POULTRY GROUP
Chicken Breast Skinless
Turkey-Ground from the breast
Turkey-Breast sk in less
Turkey-de l i low fat low sodium
Chicken in a can (wash out excess sal t)
Turkey in a can (wash out excess sal t
Boars Head Low Sodium Chicken
BreastTurkey Breast
Visual Cues Tennis BallClosed Fist
Women- 30 to 40 grams of complex carbs at recommended times
Men- 40 to 50 grams of complex carbs at recommended times
GRAINSBREADPASTA
Old Fashioned Oatmeal)Steel Cut
Alpen
Uncles Sams (Fruit)
Ezekiel Breads (Sprouted)
Kashi Go Lean (35 grams to 40 grams)
Ezekiel Whole Grain Breads (In The Frozen Sect ion)
Menrsquos BreadWomenrsquos Bread `
Wasa Crackers Whole Grain (Use For Snacks)
Whole Grain Pasta (Learn your proper serving size)
CouscousQuinoa
Whole Grain Brown Rice
Couscous (Watch out for the high sodium packets)
Black Beans ( low sodium)
Lenti l Beans
Pinto Beans
Kidney Beans
Sweet Potato
White Potato
Yams
Corn
When choosing cereals make
sure you look for low sugar cereals that offer 8 grams or less
per serving
The fiber should be 5 grams or
higher per serving to make it a supportive choice
The choices of cereals with the
star and dark bold are better choices
When choosing breads I recommend Whole Grain Breads
in The Frozen Section Ezekiel is one of the best On the average
the whole grain bread should
have atleast 15-20 grams of complex carbs per slice
Favorable Complex Carbohydrates
Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss
Recommending the amount of favorable carbs varies from person to
person It depends on their fitness goal their exercise intensity and their exercise frequency
Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at 1 s t meal of the day and the 2nd complex carb is to be eaten after your intense workout Strategy- Ideally Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning
Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort
By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos body helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 12
Note I f you are implement ing the meal frequency and you not ice that you are
crav ing sugar more than ever you might need to increase to a 3d comple x carbstarch We f ind that most people who are very act ive and or who do double
sess ion workouts (Cardio in the am and n ight t ime res istance tra in ing or who quick ly respond to the new food plan require more energy and overal l more calor ies
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Grocery Shopping Layout Protein
Chicken Breast Fish Lean Meat Low Fat Dairy
Non-Support ive Carbohydrates Processed Foods
High Sugar and Flour
D a i r y E g g s
Fruit amp Vegetables
Adequate Protein (4 to 6 meals)
Women 20-25 grams of proteinmeal 3oz to 4oz
Men 30-40 grams of proteinmeal 4oz to 6oz
All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat
BeefMeat Group (3oz-6oz) Top Round Steak (20 grams)
Flank Steak
Sir lo in Steak
Eye Round
Pork Tender lo in
Lean Roast Beef
Extra Lean Ground Beef
Fi let Mignon
Veal Cut let Pork Tender lo ins (the other white
meat)
Roast Beef
Fish Group (3oz-6oz) Abalone
Bass
Bluefish
Cod
Flounder
Grouper
Halibut
Orange Roughy
Salmon (Good source of fat)
Scal lops
Sole
Swordf ish
Tuna ( i f in can water packed with
low sodium)
Ti l ip ia
White f ish
Red snapper
Shrimp
Lobster
Mahi-Mahi
Sushi
DAIRY GROUP(Choose low-fat or nonfat only)
Greek Yogurt (Low Sugar)
Low Fat Cheese Sl ices
1 package shredded low-fat American cheese
Cottage cheese
Egg whites (shel l or l iquid)
Boi led eggs
Skim mi lk or use R ice Dream I prefer
Almond Breeze for Protein ShakesCereals
Protein Supplements You should inges t a prote in shake tha t has 30 -40 grams of p ro te in
Whey Prote in with Casein Prote in
Egg Protein Ready Made Prote in dr inks with low sugar
A Lean bodies (Labrada) B Champion Nutr it ion or Dymat ize Prote in
C Metrx
D Myoplex Lite at Publ ix Protein Packets (Myoplex)
10 grams or less per shake
Protein Bars Make sure that sugar and sugar a lcohols do not exceed 10 grams of sugar The protein bars
should have 20 to 30 grams of protein
Quest Bars (Great feedback on taste)
Labrada prote in bars
Pure Protein Bars
POULTRY GROUP
Chicken Breast Skinless
Turkey-Ground from the breast
Turkey-Breast sk in less
Turkey-de l i low fat low sodium
Chicken in a can (wash out excess sal t)
Turkey in a can (wash out excess sal t
Boars Head Low Sodium Chicken
BreastTurkey Breast
Visual Cues Tennis BallClosed Fist
Women- 30 to 40 grams of complex carbs at recommended times
Men- 40 to 50 grams of complex carbs at recommended times
GRAINSBREADPASTA
Old Fashioned Oatmeal)Steel Cut
Alpen
Uncles Sams (Fruit)
Ezekiel Breads (Sprouted)
Kashi Go Lean (35 grams to 40 grams)
Ezekiel Whole Grain Breads (In The Frozen Sect ion)
Menrsquos BreadWomenrsquos Bread `
Wasa Crackers Whole Grain (Use For Snacks)
Whole Grain Pasta (Learn your proper serving size)
CouscousQuinoa
Whole Grain Brown Rice
Couscous (Watch out for the high sodium packets)
Black Beans ( low sodium)
Lenti l Beans
Pinto Beans
Kidney Beans
Sweet Potato
White Potato
Yams
Corn
When choosing cereals make
sure you look for low sugar cereals that offer 8 grams or less
per serving
The fiber should be 5 grams or
higher per serving to make it a supportive choice
The choices of cereals with the
star and dark bold are better choices
When choosing breads I recommend Whole Grain Breads
in The Frozen Section Ezekiel is one of the best On the average
the whole grain bread should
have atleast 15-20 grams of complex carbs per slice
Favorable Complex Carbohydrates
Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss
Recommending the amount of favorable carbs varies from person to
person It depends on their fitness goal their exercise intensity and their exercise frequency
Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at 1 s t meal of the day and the 2nd complex carb is to be eaten after your intense workout Strategy- Ideally Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning
Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort
By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos body helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 12
Note I f you are implement ing the meal frequency and you not ice that you are
crav ing sugar more than ever you might need to increase to a 3d comple x carbstarch We f ind that most people who are very act ive and or who do double
sess ion workouts (Cardio in the am and n ight t ime res istance tra in ing or who quick ly respond to the new food plan require more energy and overal l more calor ies
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Adequate Protein (4 to 6 meals)
Women 20-25 grams of proteinmeal 3oz to 4oz
Men 30-40 grams of proteinmeal 4oz to 6oz
All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat
BeefMeat Group (3oz-6oz) Top Round Steak (20 grams)
Flank Steak
Sir lo in Steak
Eye Round
Pork Tender lo in
Lean Roast Beef
Extra Lean Ground Beef
Fi let Mignon
Veal Cut let Pork Tender lo ins (the other white
meat)
Roast Beef
Fish Group (3oz-6oz) Abalone
Bass
Bluefish
Cod
Flounder
Grouper
Halibut
Orange Roughy
Salmon (Good source of fat)
Scal lops
Sole
Swordf ish
Tuna ( i f in can water packed with
low sodium)
Ti l ip ia
White f ish
Red snapper
Shrimp
Lobster
Mahi-Mahi
Sushi
DAIRY GROUP(Choose low-fat or nonfat only)
Greek Yogurt (Low Sugar)
Low Fat Cheese Sl ices
1 package shredded low-fat American cheese
Cottage cheese
Egg whites (shel l or l iquid)
Boi led eggs
Skim mi lk or use R ice Dream I prefer
Almond Breeze for Protein ShakesCereals
Protein Supplements You should inges t a prote in shake tha t has 30 -40 grams of p ro te in
Whey Prote in with Casein Prote in
Egg Protein Ready Made Prote in dr inks with low sugar
A Lean bodies (Labrada) B Champion Nutr it ion or Dymat ize Prote in
C Metrx
D Myoplex Lite at Publ ix Protein Packets (Myoplex)
10 grams or less per shake
Protein Bars Make sure that sugar and sugar a lcohols do not exceed 10 grams of sugar The protein bars
should have 20 to 30 grams of protein
Quest Bars (Great feedback on taste)
Labrada prote in bars
Pure Protein Bars
POULTRY GROUP
Chicken Breast Skinless
Turkey-Ground from the breast
Turkey-Breast sk in less
Turkey-de l i low fat low sodium
Chicken in a can (wash out excess sal t)
Turkey in a can (wash out excess sal t
Boars Head Low Sodium Chicken
BreastTurkey Breast
Visual Cues Tennis BallClosed Fist
Women- 30 to 40 grams of complex carbs at recommended times
Men- 40 to 50 grams of complex carbs at recommended times
GRAINSBREADPASTA
Old Fashioned Oatmeal)Steel Cut
Alpen
Uncles Sams (Fruit)
Ezekiel Breads (Sprouted)
Kashi Go Lean (35 grams to 40 grams)
Ezekiel Whole Grain Breads (In The Frozen Sect ion)
Menrsquos BreadWomenrsquos Bread `
Wasa Crackers Whole Grain (Use For Snacks)
Whole Grain Pasta (Learn your proper serving size)
CouscousQuinoa
Whole Grain Brown Rice
Couscous (Watch out for the high sodium packets)
Black Beans ( low sodium)
Lenti l Beans
Pinto Beans
Kidney Beans
Sweet Potato
White Potato
Yams
Corn
When choosing cereals make
sure you look for low sugar cereals that offer 8 grams or less
per serving
The fiber should be 5 grams or
higher per serving to make it a supportive choice
The choices of cereals with the
star and dark bold are better choices
When choosing breads I recommend Whole Grain Breads
in The Frozen Section Ezekiel is one of the best On the average
the whole grain bread should
have atleast 15-20 grams of complex carbs per slice
Favorable Complex Carbohydrates
Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss
Recommending the amount of favorable carbs varies from person to
person It depends on their fitness goal their exercise intensity and their exercise frequency
Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at 1 s t meal of the day and the 2nd complex carb is to be eaten after your intense workout Strategy- Ideally Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning
Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort
By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos body helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 12
Note I f you are implement ing the meal frequency and you not ice that you are
crav ing sugar more than ever you might need to increase to a 3d comple x carbstarch We f ind that most people who are very act ive and or who do double
sess ion workouts (Cardio in the am and n ight t ime res istance tra in ing or who quick ly respond to the new food plan require more energy and overal l more calor ies
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Visual Cues Tennis BallClosed Fist
Women- 30 to 40 grams of complex carbs at recommended times
Men- 40 to 50 grams of complex carbs at recommended times
GRAINSBREADPASTA
Old Fashioned Oatmeal)Steel Cut
Alpen
Uncles Sams (Fruit)
Ezekiel Breads (Sprouted)
Kashi Go Lean (35 grams to 40 grams)
Ezekiel Whole Grain Breads (In The Frozen Sect ion)
Menrsquos BreadWomenrsquos Bread `
Wasa Crackers Whole Grain (Use For Snacks)
Whole Grain Pasta (Learn your proper serving size)
CouscousQuinoa
Whole Grain Brown Rice
Couscous (Watch out for the high sodium packets)
Black Beans ( low sodium)
Lenti l Beans
Pinto Beans
Kidney Beans
Sweet Potato
White Potato
Yams
Corn
When choosing cereals make
sure you look for low sugar cereals that offer 8 grams or less
per serving
The fiber should be 5 grams or
higher per serving to make it a supportive choice
The choices of cereals with the
star and dark bold are better choices
When choosing breads I recommend Whole Grain Breads
in The Frozen Section Ezekiel is one of the best On the average
the whole grain bread should
have atleast 15-20 grams of complex carbs per slice
Favorable Complex Carbohydrates
Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss
Recommending the amount of favorable carbs varies from person to
person It depends on their fitness goal their exercise intensity and their exercise frequency
Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at 1 s t meal of the day and the 2nd complex carb is to be eaten after your intense workout Strategy- Ideally Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning
Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort
By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos body helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 12
Note I f you are implement ing the meal frequency and you not ice that you are
crav ing sugar more than ever you might need to increase to a 3d comple x carbstarch We f ind that most people who are very act ive and or who do double
sess ion workouts (Cardio in the am and n ight t ime res istance tra in ing or who quick ly respond to the new food plan require more energy and overal l more calor ies
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss
Recommending the amount of favorable carbs varies from person to
person It depends on their fitness goal their exercise intensity and their exercise frequency
Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at 1 s t meal of the day and the 2nd complex carb is to be eaten after your intense workout Strategy- Ideally Complex Carbohydrates as l isted above are to be eaten at the f irst meal of the day and post workout that includes intense exercise programs such as Red Zone Fitness Resistance Training with Cardio Training and Spinning
Intense meaning workouts that bring your heart rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum effort
By eat ing a complex carb af ter the intense workout you are replenishing important fuel for the body This wi l l help the metabol ism energy suppl ies and maintenance of lean muscle I always bel ieve what you put into todayrsquos body helps you for tomorrows results Non-Active Days or Days you are not performing Higher Intensity Workouts On Non-Act ive Days or Days where you are performing lower impact cardio you can adapt a strategy where you include your proteincomplex carb at morning t ime and your 2 nd proteincomplex carb at lunch t ime Can you include your 2 n d starch at Dinner Time Absolutely You can rotate your 2nd complex carb at lunch t ime and on another day you can rotate the complex carb at night t ime I f cravings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr it ional act ion plan start ing on page 12
Note I f you are implement ing the meal frequency and you not ice that you are
crav ing sugar more than ever you might need to increase to a 3d comple x carbstarch We f ind that most people who are very act ive and or who do double
sess ion workouts (Cardio in the am and n ight t ime res istance tra in ing or who quick ly respond to the new food plan require more energy and overal l more calor ies
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Summary Of Favorable Carbohydrates I want you to eat
8 ndash Berries amp Cherries
Berries like blueberries blackberries raspberries and cherries
(although not technically a berry) are some of the BEST carbs
you can eat They are high in fiber packed with antioxidants
and score extremely low on the glycemic index especially
cherries which come with a GI of just 22
I enjoy fresh berries for dessert several times a week and itrsquos an
awesome nutritious way to finish off any meal Great as a
snack too Try them on top of greek yogurthellip Mmm
7 ndash Baked Potato
Potatoes are one of the most popular vegetables because
theyrsquore nutritious easy to prepare and very versatile
Theyrsquore rich in complex carbohydrates that can supply
energy but not all that high in calories because theyrsquore
low in fat and protein
One medium-sized plain baked potato (about three inches
in diameter) has about 150 calories That same potato has
about five grams of fiber which is important for a healthy
digestive tract and theyrsquore also a healthy source of
vitamins and minerals A small baked potato has about
130 calories A large baked potato can have about 275
calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more)
calories
Potatoes contain more potassium than any other fresh vegetable in the produce department ndash
even more than bananas One potato has almost 900 milligrams which is about 20 percent of
what you need every day
6 ndash Sprouted Grain Bread
Sprouted grain breads like Ezekial 49 bread (one of the
most popular brands of sprouted grain bread) is a great way
to include bread in your diet without all the issues associated
with white breads and even 100 whole wheat breads
Instead Ezekial bread is organic sprouted 100 whole
grain flourless bread A 2-slice serving even contains 8
grams of complete protein and 6 grams of fiber so donrsquot
give up the bread just choose the right kind
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
5 -Whole Grain Brown Rice
The difference between brown rice and white rice is not just color A
whole grain of rice has several layers Only the outermost layer the
hull is removed to produce what we call brown rice This process is
the least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing
4- Beans Lentils and other Legumes
Beans and Lentils part of the ldquolegumerdquo family just may be
my 1 choice for a healthy carb Packed with loads of fiber
and protein these guys come in so many different varieties
that yoursquoll never get bored lentils chickpeas black eyed
peas black beans red beans kidney beans navy beans
butter beans lima beans pinto beanshellipand the list goes on
3 ndash Quinoa
While brown rice is thought to be the healthy grain therersquos
one even better and thatrsquos quinoa
Quinoa is a gluten free grain that contains double the protein
of brown rice along with greater fiber content and a lower
glycemic load
Not only that but quinoa is the ONLY grain to contain
complete protein and the full spectrum of amino acids It
comes in several varieties including ldquooatmeal-likerdquo flakes and
itrsquos wholegrain rice-like form
Enjoy it as an oatmeal substitute for breakfast in salads or
casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
2 ndash Steel-cut (Irish) oats and Old Fashioned Oats
These are the least processed type of oat cereal The toasted oat
groats are simply chopped into chunks about the size of a sesame
seed That means that a bowl of quick-cooking or instant oats might
not keep you satisfied for as long as rolled or steel-cut oats would
Also based upon experience with clients steel oats as well as old
fashioned oats help to keep their energy levels sustained Meaning
they can perform more intense workouts longer without feeling tired
1 ndash Sweet Potato
Sweet potatoes are rich in complex carbohydrates dietary
fiber beta-carotene In 1992 the Center for Science in
the Public Interest compared the nutritional value of
sweet potatoes to other vegetables Considering fiber
content complex carbohydrates protein vitamins A and
C iron and calcium the sweet potato ranked highest in
nutritional value
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
FIBROUS VEGETABLES (2 to 4 Meals)
Vegetables are nothing more then zero -energy yielding foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obviously are benef icial in that they are very dif f icult to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or simple carbohydrates ldquohitsrdquo the bloodstream is slowed down In other words veggies slows the rate at which glucose from a complex carb or simple carb reaches the blood
Dark green vegetables bok choy broccol i col lard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery
Other vegetables ar t ichokes asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers iceberg (head) le ttuce mushrooms okra onions parsnips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important sources of many nutr ients including potassium dietary f iber fo late ( fo l ic ac id) vitamin A vitamin E and vitamin C
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
SIMPLE CARBOHYDRATES (3-4 Fruits)
Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit
The ingestion of a very sweet f ruit can result in the same insul in release as stuff ing brownies into your mouth Fruits are general ly high in essent ial vitamins and minerals however if you are trying to reduce or control body fat try to eliminate sucrose and minimize your intake of f ruits with high sugar amount
It is better to have solid fruit then fruit juices
Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable
A piece of f ruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout I f you are training ear ly morning I t rsquos not expected for you to prepare a protein and a complex carbohydrate then immediately workout This had to do with eff icient digestion Since f ruit and a minimal amount of protein wi l l be eaten the body wi l l quickly digest it and give you the energy you need Canrsquot have a complex carb ear ly morning before your workout Use a protein source along with a f ruit as your pre -workout meal Just make sure you include the starchcomplex carb af ter your workout
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
1 Apple Choose 20 grams of a f ruit Start with 3 to 4fruits a day when you are not having the starch
1 Banana
Calor ies 105
Simple Carbs 267 1 Cup of Blueberr ies
Calor ies 82
Simple Carbs 204 frac12 Canteloupe
Calor ies 94
Simple Carbs 223 Grapefruit frac12
Calor ies 46
Simple Carbs 119 10 Grapes (seedless)
Calor ies 36
Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp
Calor ies 80
Simple Carbs 20 Nectarine (1)
Calor ies 67
Simple Carbs 16 Orange (1)
Calor ies 65
Simple Carbs 163 Peach (1)
Calor ies 37
Simple Carbs 97 Pear (1)
Calor ies 98
Simple Carbs 251 Plum (1)
Calor ies 36
Simple Carbs 86 Rais ins frac14 cup
Calor ies 130
Simple Carbs 31 Raspberr ies 1 cup
Calor ies 62
Simple Carbs 14 Strawberries 1 cup
Calor ies 46
Simple Carbs 104 Watermelon (diced) 1 cup
Calor ies 50
Simple Carbs 36
Calor ies 81
Simple Carbs 21
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
ESSENTIAL FATS ( 2 Fats)
Fats
Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l
Monounsaturated fats include avocados cashews peanuts pecans natural peanut
butter peanut oi l o l ives o l ive oi l and canola oi l
Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American
diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods
(especial ly canola oi l and flax oi l soybeans and walnuts) and sea HYDROGENATED FATS
Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic or LNA) canola oil and f lax oil soybeans and walnuts
Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l
Nut fats I f you re a peanut butter lover as I am be sure to look at the label to detect whether or not i t conta ins the bad fat word - hydrogenated Hydrogenat ing the peanut o i l so l id i f ies i t so i t doesn t separate f rom the sol ids and f loat to the top In o ld- fashioned unhydrogenated peanut but ter the o i l has to be st ir red back into the peanut but ter when you f irst open the jar Sure i t s a l i t t le b i t of work but your arter ies wi l l thank you
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Condiments Sp ice up and f l avor your food
Olive Oi l Black Pepper Gar l ic Gar l ic Pepper Lemon juice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash Mol ly McBut ter Salsa Herbs Oregano Pars ley Sage Thyme Di l l Ginger Chopped onion papr ika L ight ter iyak i marinade
Cooking Tips Omit or reduce salt from cooking and baking Exper iment with herbs and spices
Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme
Chicken-parsley thyme sage tarragon curry white whine vermouth ginger oregano paprika poultry seasoning rosemary
Fish-bay leaf cayenne pepper dil l curry powder onions garlic dry mustard papr ika
Eggs-oregano curry chives pepper tomatoes
Veal- Bay leaf curry powder ginger marjoram oregano
Pork- Garlic onion sage pepper oregano
Lamb-Curry powder garlic rosemary mint Light dressings (Kenrsquos steakhouse brands are favorable) Look for low sodium and low saturated fat OILSDRESSINGS
Extra virgin ol ive oi l Low-fat balsamic vinaigrette Low-fat I talian vinaigrette Low-fat mayo Fat-f ree Caesar dressing Cooking spray (Watch how much you spray
Reducing Sugar
Reduce or e l iminate sugar by using these sweet-tast ing sp ices
Allspice
Anise
Cardamom
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g ing er cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and
pepper o r use an I ta l ian season ing b lend
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Okay so now you have gone food shopping Do you not ice less junk food Good Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideal ly the choosing of a starch complex carb should be based upon when yoursquore going to exercise
Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive Nutr it ional Guide I have put together discusses what each nutr ient does
Protein- Helps to maintain lean muscle t issue Inc reases metabolism
more than any other nutr ient At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein Take a food scale and weigh the food raw or us e your palm or a deck of cards as an example of port ion size On average you are going to consume 20 grams of protein per meal I f you cannot get to a solid protein food choice I recommend simple substitut ions l ike whey protein and greek yogurt (With low sugar)
Complex Carb -Primary energy source Used in a strategy to lower fat
storage This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 14 days we are going to ask them to do a favor We want them at your first meal after a workout that is challenging Chal lenging workouts include Red Zone Fitness Classes and Spinning Classes You want to coordinate your complex carbstarch af ter these workouts
Fibrous Vegetables For the next 14 days vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good
Fruits Okay this is a cool strategy See during the 14 days body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ru it and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar
Fats Do I real ly need to discuss that there are good fats I t rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are goin g to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system
Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have neve r before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat
One of the most important fitness tools is the time line
Time Line
So many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a time line Al l you do is sit down and wr ite out the t ime you wake up to the t ime you go to bed Plug in your food What t ime is it real ly hard to have a meal Well that should be your snack I have created a template to show you the dif ferent options of food choices I kept it really simple and you probably can be a bit more creative then I
Morning Workouts and Night Time Workouts I created two meal templates One if for morning workouts and the other is for night t ime workouts
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body This is how you liberate FAT Strategy 1 - Make a timeline of your day ============================== Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Im sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are its time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy
Examples frac14 cup of nuts with a fruit
Protein Shake with a fruit
Low fat cottage cheese with a fruit
Timeline
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Sample Template is If You Are Exercising In The Morning
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
PROTEIN
WOMEN- 20-25 GRAMS - (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE
W OMEN- 30 TO 40 GRAMS MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
3-4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-
53
0A
M
1 Greek Yogur t OR Prote in Shake
1 20 g ram
f ru i t
IF YOU PLAN ON EXERCISING AT
5305 456 00AM
2 Low Fat Cot t age Cheese
32 tab lespoons o f peanut but ter
ME
AL
2
80
0A
M-8
30
PM
1 3 egg wh i tes or 6 egg whi tes fo r men
1 2 S l ices o f Ezekie l MenW omen
POST W ORKOUT MEAL AFTER
INTENSE EXERCISE
2 Low Fat Cot t age Cheese frac34 cup fo r
women and 1 cup o f men
2 frac12 cup of oa tmeal for women
1 cup of oatmeal for men
3 TurkeyChicken Breas t S l i ces 3 to 4
s l i ces for women and 4 to 6 s l i ces for men
3 frac12 cup of Ezekie l cereal
frac34 cup to 1 cup for Men
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 Sweet Pota to or Baked Pota to F is t
S ize
1 1 Cup o f Vegetab les
2 F ish Shr imp 2 frac34 cup of brown r ice or
Quinoa 1 cup fo r men
3 Lean S teak 3 1 cup of whole grain
pasta
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-
70
0P
M 1 Chicken B reas t
2 F ish Shr imp Deduc t The S tarc h 1 Cup o f
Vegetab les 20 Grams
of Fru i t
3 Lean S teak
ME
AL
6
90
0P
M
1 Greek Yogur t 20 Grams
of Fru i t
2 frac14 cup o f nuts
TOTAL PROTEIN AMOUNT -100 GRAMS FOR WOMEN
CALORIES-400
180 GRAMS FOR MEN 720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies Men- Amount 100 grams
400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 3-4 200
calo r ies
Fats 2
20 of the diet
This p lan is ideal i f you are working out ear ly in the morning
Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carbs tarch choose one of the cho ices In th is case you wou ld have a s tarchcomp lex ca rb a f te r your workout and by lunch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l o f the day I f tha t i s the case then deduct the f ru i t I f you are work ing out at 8 30AM or 9 00AM I recommend ea t ing your prote incomp lex carbohydra te cho ice 45 min utes to 60 minutes before the workout
1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Next Template is If You Are Exercising at Night Time
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
PROTEIN
W OMEN 20-25 GRAMS- (30Z TO 40Z)
MEN-30 TO 40 GRAMS
(4OZ TO 6OZ)
2 CHOICE OF COMPLEX C ARBS AFTER INTENSE
EXERCISE W OMEN- 30 TO 40 GRAMS
MEN-40 TO 50 GRAMS
FIBROU S
VEGETABLES
1 TO 2 CUPS 2 TO 3X PER DAY
FRUIT
4 CHOICES PER DAY
WITH MEALS
ESSENTIAL
FATS
2 SERV IN GS A
D AY
NO TES
ME
AL
1
50
0A
M-5
30
AM
1 Greek Yogur t OR Prote in Shake
1 2 S l ices o f ezekie l 20 gram
f ru i t
2 Low Fat Cot t age Cheese
2 frac12 cup of oa tmeal for women 1 cup of oatmeal
for men
3 3 Egg W hi te Omelet te
3 frac12 cup of Ezekie l cereal or frac34 cup to 1 cup for
men
ME
AL
2
80
0A
M-
83
0P
M 1 W hey Prote in Shake
2 Greek Yogur t Deduc t The
S tarchComplex Carb
20 Grams of Fru i t
3 frac14 cup o f nuts
ME
AL
3
12
00
PM
1 Ch icken B reas t 1 1 Cup o f Vegetab les
2 F ishShr imp Deduc t The
S tarchComplex Carb
3 Lean S teak
ME
AL 4
30
0P
M 1 Greek Yogur t
20 Grams of Fru i t
2 W hey Prote in Shake Deduc t The S tarc h
3 Low Fat Cot t age Cheese
ME
AL
5
60
0P
M-8
00
PM
1 Chicken B reas t 1 Baked Potato Sweet
Potato
POS T WOR KOU T
DEPEN DS ON
YOUR WOR KOU T T IME S
2 F ishShr imp 2 frac34 cup of brown r ice fo r women or 1 cup for men
1 Cup o f Vegetab les
3 Lean S teak 3 frac12 cup of Quinoa for
women or 1 cup for men
TOTAL WOMEN PROTEIN AMOUNT
-100 GRAMS CALORIES-400
MEN 180 GRAMS FOR MEN
720 CALORIES
Workout Days with Weights
Comp lex CarbS ta rch Women-Amount 80 grams-
320 ca lor ies
Men- Amount 100 grams 400 ca lor ies
F ibrous Vegetab les
2 cups 100 ca lor ies
Fru i ts 2-3 200
calo r ies
Fats 2
20 of the diet
This plan is ideal i f you are working out early in the evening Choose a food f rom the prote in sec t ion Then i f I t rsquo s t ime fo r you to have a complex carb s tarch choose one of the cho ices In th is case you wou ld have a s tarchcomplex carb a t your f i r s t mea l and af te r your n ight t ime workout Even i f you a re t ra in ing a t 7pm you are go ing to have a pro te incomp lex carb a f ter your workout On days you are no t t ra in ing a t n ight t ime you can de le te the complex carbs ta rch and p lace i t a t l unch t ime Remember a t any t ime you are c rav ing sugar you m ight want to p lace an add i t iona l s tarch a t your f i r s t mea l of the day I f that i s the case then deduc t the f ru i t 1200-1300 ca lor ies for women 1500 to 1800 ca lor ies for men
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
lsquoThe Greatest Snack Ideas Ever Investigated to speed
up your metabolism increase your energy help you lose weight and lift you up from your fogrsquo
Nutrition is - for my money - the 1 factor for body transformation Its true
you really are what you eat
Now you know this and you probably know the difference between whats
good and whats bad for you too The problem is the bad stuff is just so
much easier to get a hold of and so much tastier
Or is it
What if I could give you simple snacks to prepare in between your more
balance meals With amazing health benefits too
You could get into the healthy habit of eating right and transform your
body in record time right
Well then no more excuses
Because heres the Greatest Snack Ideas Every Investigated to speed up
your metabolism increase your energy help you lose weight and lift you up
from your fogrsquo
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Mini Meals To Keep Your Blood Sugar Stable Energy Levels High and Your Metabolism Elevated
When I tell clients the importance of eating small frequent meals they have images of preparing foods all day which can be very time
consuming Yet I remind them that on the average they are going to be eating 3 foundation meals and 2 to 3 snack meals So to give you some ideas I am going to show you some of my favorite little meals Remember these mini meals can be as simple as a protein shake or as creative as having your favorite fish with vegetables
Wasa Crispbreads are the healthy alternative to bread They have the
delicious crisp texture of a cracker are made with whole grains and low in fat and theyll leave you feeling satisfied Wasa Crispbreads form the
foundation of a nutritious diet and when eaten with other nutrient-rich health foods can help you work toward achieving a healthy diet that is
packed with vitamins minerals fiber and other nutrients Available in a variety of flavors Wasa Crispbreads are versatile healthy and delicious and can be eaten instead of bread at breakfast lunch and dinner or as a light snack Or use Wasa to replace crackers with soups salads or your
favorite toppings When you combine the crunch of Wasa Crispbread with savory spreads meat cheese or fruits and vegetables the delicious and
healthy recipe options are endless
httpuswasacom
1 Wasa Crackers with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Wasa Cracker with cottage cheese
1 Wasa Cracker with tuna fish and
melted low fat cheese
2 Wasa Cracker with 2 tables spoons of peanut butter
3 Wasa Cracker with Salmon and a
touch of barbecue sauce or ketchup
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Inspired by the delicious traditional flatbreads of Germany our
Dr Kracker crackers are made with a blend of natures best
organic whole grains and seeds then yeast-raised and artisan-
baked to perfect crispness
Available in nine stupendous flavors we make sure that every
bite of every Dr Kracker cracker bursts with texture character
and gusto
httpwwwdrkrackercom
1 Dr Kracker with turkey slices tomatoes a piece of cheese and whatever pleases you
2 Dr Kracker with cottage cheese
4 Dr Kracker with tuna fish and melted low fat cheese
5 Dr Kracker with 2 tables spoons of peanut butter
6 Dr Kracker with Salmon and a touch of barbecue sauce or ketchup
Both Wasa and Dr Krackers provide quality nutrients at a low calorie cost Now how do you plug them in Use them as in between snacks or mini meals They only have 10 grams per
cracker Remember to add your adequate protein and enjoy
Another mini meal alternative are nuts I recommend frac14 cup of nuts and a great choice is the Planters Nut-rition packets with a piece of fruit My clients have had great success in eating portioned nuts along with a fruit httpwwwplanterscomvarietiesonthegoaspx Greek Yogurt
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
Perfect for enjoying with fruit granola or your favorite mix ins Plain
Nonfat Greek Yogurt will have you savoring its rich tangy taste If you
are getting the flavored Chobani yogurt do not add a piece of fruit This
will provide too much sugar httpwwwchobanicomproductscnonfat
Low Fat Cottage Cheese
Another simple snack is low fat cottage cheese with a piece of fruit Feel free to add frac14 cup of nuts (Almonds Cashews Pecans)
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
PROTEIN SHAKES
In regards to getting nutrients into your body nothing is better than real food The types of food I have been discussing in the previous pages But the reality is that its going to be almost impossible to eat food 4 to 6 x a day You might not be in the mood to eat You might be too busy to eat But you now should understand that your body needs calories = energy and nutrients for your body to run well So there are protein shake supplementsmeal replacements that might be a bit beneficial vs heading to a fast food joint or skipping a meal Are they magical Nope But nutritional science especially when it comes to the protein shakes are showing major benefits So thatrsquos why I recommend these supplements Now one thing I will mention that I never understood when it came to suggesting protein shakes to women was this false belief ldquoI donrsquot want to get to big drinking protein shakesrdquo or ldquoI thought protein shakes were only for bodybuildersrdquo This is absolutely a false belief Doctors recommend protein shakes to cancer patients HIV patients Sports Nutritionists that work with people that are active recommend protein shakes It has its place you just need to be informed
Purchase a Magic Bullet or a Hamilton Beach blender and you are good to go You can even use a plastic shaker But with the blender you are able to create your own shakes For Women we recommend protein shakes that provide 20 to 25 grams of quality protein
If you have any questions feel free to email me at redzoneglenngmailcom wwwredzonegablescom
305 461 1090
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
14 Day Fat Furnace Exercise
During the 14 Day Fat Furnace you wil l be increasing your exercise frequency duration and intensity The program during this time calls upon you to step it up Take what you are doing now and focusing on progress not perfection Step out of your comfort zone schedule your classesexercise time and as mentioned prepare your meals Once proper nutrition is in place the body will need to burn additional calories through progressive exercise Remember we can only lower our calories so much to properly have the metabolism function efficiently and provide quality nutrients The only other two components we can manipulate once nutrit ion is in place is resistance and cardio training Resistance Training During the 14 Days we recommend no less than 3 days of resistance training Cardio Training During the 14 Days we recommend no less than 5 days of cardio training Your heart rate maximum should be anywhere from 75 to 85 Your cardio training should be no less than 30 minutes and no more than 45 minutes For effective results we also recommend what is termed as Double Session Exercise Examples
Red Zone Fitness In The Morning and Night Time Cardio Training Only
Red Zone Fitness at night and morning cardio training
Spinning in the morning and Red Zone at night or vice versa If you are going to perform machine based cardio such as treadm ills elipticals or cross trainers please monitor heart rate so you can achieve heart rate maximum between 75 to 85
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