Monthlyd88lqkoct9h8.cloudfront.net/Culture/en-US/Products/BDMonthly/BD... · your family can make your vacation and travel plans enjoyable without completely losing your health at

Monthly

RECIPEMAKEOVER:Cranberry Chocolate

Chip Snack Bars

pg. 5

pg. 6

Healthy Livingwith IsabelTraveling Like A Propg. 2

The Art of Healthy Travel

Tips For Your Next Trip11

2 BEYONDDIET.COM / Volume 8

What you may not know about me is that my family and I travel often...sometimes more often than I would like. It’s not that I don’t enjoy experiencing new places, I am just the type of person that enjoys routines and structure, and many times our travels don’t allow for those.Then there is my husband Stewart. He is a free spirit, fly by the seat of your pants kind of guy (this is probably why he and I are such a

great match). He doesn’t care what time he wakes up, nor does he care what time he goes to sleep and if he eats breakfast, lunch and dinner at different times each day, that’s “A OK” by him.So you may be more like me or more like Stewart, but either way, traveling can pose its challenges when you are trying to follow a healthy eating plan and achieve your weight loss goal.

How exactly can you travel and be healthy at the same time? I promise you it’s possible and it does not need to stop you from having a great time during your trip.In this issue of BD Monthly we are going to focus on ways you and your family can make your vacation and travel plans enjoyable without completely losing your health at the same time. Below you will find the exact strategies I use myself on every trip.

Healthy Living With Isabel

Realize that it will not be perfect – What I have learned, and what I have chosen to embrace, is that the foods I will have access to away from my home may be very different than what I have in my own kitchen. And you know what? That’s ok! Rewind many years back and I would get completely bent out of shape when my chicken was not pastured, my beef not grass fed, and every vegetable on my plate not organic or cooked in coconut oil. If I am going to live in this wonderful big wide world, I am going to have to conform in some (though not every) situations. Look, I would love for every one of my meals to be perfect, but it just won’t be. I think I have my two sons to thank for helping me come to this realization. When you have kids you grow to learn that things will not always go the way you expect and, let me repeat, that’s ok!

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Control what you can control – Keeping #1 in mind, I also know that I don’t have to accept everything just as it is. I do have control in many situations, so I can make the best choices that are available to me. Is there a hotel I can choose that has a kitchen? Does the hotel have an option to get a refrigerator? Is there a local grocery story where I can access some basic natural proteins and vegetables? What local restaurants are nearby, and do they have their menus online? Am I traveling in the car and can carry some dry food items like raw nuts and fruits? All of these small steps will make traveling easier (not to mention, many times more affordable).

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Residence Inn


Focus on having fun – Here is another one where I will admit I went wrong many times. Often, I would lose sight of why I was traveling in the first place because I was so focused on where to access the healthy food. Determine ahead of time what the focus of your trip is and remember that your goal is to have a great time, and then do the best you can. Let me repeat that last part... you will do the best you can. Now, if you are traveling very often for business, your focus may be different and you will have to get good at finding the healthy food in restaurants and grocery stores at each location, but if it’s a trip for fun, do the best you can.

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Here is a perfect example of a recent trip I took with the whole family.My brother in law is currently stationed at Fort Hood in Killeen, Texas. We live in South Carolina, so we prepared for a trip that would require two flights and a rental car to get to his location in Killeen. Now, if it was just myself and my husband, trips that require multiple flights and jumping in a rental vehicle would be no sweat, but at the time, Marcos was 2 1/2 years old and Christian 4 1/2.To make a trip like this run smoothly and eat healthy at the same time, I had to be prepared. I started out by making a full packing list – and by full, I don’t just mean that I wrote down the clothes and toiletries we needed, I also wrote down exactly what food I would pack.

Since the time we would be traveling was pretty long (almost the entire day to include both flights and then driving to the hotel in Killeen) I knew we were going to need some easy meals and lots of snacks. My small travel cooler included hard-boiled eggs, lots of raw nuts, raw cut-up carrots and cucumbers, my wheat-free banana bread, and some cut-up leftover chicken from the night before.Getting through security was simple because I made sure not to have any liquids in my cooler. I used some flat gel packs in my cooler and those worked really well. We purchased waters as soon as we got past security and the airport even had coconut water, which the kids were excited about.The other thing we purchased at the airport was fresh fruit. I was thrilled to see that at both the Charleston

airport and the Atlanta airport there were plenty of places that sold fresh salads and fresh fruit. Both of my kids asked for a fruit salad, and my husband and I got some apples for ourselves.Now you may be thinking, “Isabel, I’m sure the fruit wasn’t organic.” You are correct. I am

positive it wasn’t, but if you recall, tip #1 reminds us that it will not be perfect –and conventional fruit was a much better option than the other foods available for purchase in the airport.The entire trip went smoothly. We had a few minor meltdowns from Marcos, but they weren’t anything a little love from mommy and some story books couldn’t fix.

Once we landed in Austin, we picked up the rental car and still


needed to drive about an hour to get to our hotel in Killeen. Normally, I might have thought this to be a bit inconvenient, but do you know what’s in Austin?? Whole Foods!!! We were all excited to go to Whole Foods, get dinner, and stock up on some food items for our hotel room. We bought eggs, fresh fruit, some more nuts, Applegate Farms hot dogs, and some frozen spinach for morning omelets. I also purchased a small container of coconut oil for cooking and a small container of raw honey which the kids requested.From there we drove to the Residence Inn in Killeen Texas, where our 2-bedroom hotel was equipped with a full kitchen. We unloaded and then... we CRASHED!!!!Can you imagine how exhausted we all were? I know the look on my face was one of pure exhaustion because my husband looked at me and said, “It is in these moments that we have to remember what’s most important. Number 1, we are all together and we are safe.

Number 2, life is an adventure and it’s much more fun when you see it that way.” Can you see why I love this guy so much?There you have it. That is how I run most of my trips...with a good amount of planning and with the knowledge that things will not be perfect, but I will do the best I can.More importantly, we had an absolutely incredible time with our family. It was not about who was eating what, or whether it was perfectly healthy. It was about enjoying every minute together as a family and having a great time through the entire trip.Remember, you are on a health journey, not on a diet, so you do not

need to be chained to your house to enjoy a healthy eating plan. Do a little thinking ahead of time and your trip can be a ton of fun and healthy at the same time!

Isabel’s Travel ChecklistWhat are my hotel options? I start with the ones with a kitchen and then move on to the ones that have a refrigerator. Very rarely am I not able to get one or the other.

Am I flying or driving? Either way I will most likely have raw nuts, dried fruit, canned fish, and avocados packed with me.

What restaurants are nearby? I will look up their menus and look for the healthy meals.

Do I have access to a supermarket? I can get veggies for a salad and possibly some grilled chicken or lean beef at the prepared food section.

Water, water, water. Be sure to always have a bottle of water with you and know where you will buy it. ***Tip – if I can, I purchase water at a nearby grocery store or pharmacy because they charge way too much at the hotel.


Cranberry Chocolate Chip Snack Bars

One of the easiest ways to ensure you can snack on healthy foods while traveling is to bring them with you!

Skip the snack bars at the grocery store, and make these homemade ones instead. They’re healthy and absolutely

delicious...and you can easily change the add-ins to make any flavor you want!

RECIPEMAKEOVER:

12 Servings, 1 Protein/0 Fats/2 Carbs

1/2 cup raw almonds1/2 cup raw sunflower seeds1/4 cup flax seeds1 tsp cinnamon1 cup dates3/4 cup old-fashioned oats1/2 cup raw honey1/2 cup almond butter1 tsp vanilla1/4 cup cocoa powder1/2 cup chocolate chips1/2 cup dried cranberries

Soak dates in a bowl of warm water for 10-15 minutes.

Combine almonds, sunflower seeds, flax seeds, and cinnamon in a food processor or blender. Process until pretty fine (some chunks are okay). Pour into a medium bowl, and set aside.

Puree the dates (with a few tablespoons of water) in the food processor/blender. Once smooth, move date puree to the bowl with the nuts and seeds. Add oats to the bowl, and mix very well.

In a small saucepan, combine honey, almond butter, vanilla, and cocoa powder. Heat over medium heat, stirring constantly, until mixture is smooth. Pour mixture over nut/seed/date/oat mixture, and mix well.

Stir in chocolate chips and dried cranberries.

Line a small baking sheet with wax paper. Spread mixture onto sheet evenly. Move baking sheet to the freezer, and let sit for at least an hour before cutting into 12 bars.

To store bars: Wrap in wax paper, and place in Ziploc bags or Tupperware containers in the freezer.


It’s summer here in the northern hemisphere, and for many of us that means much-awaited vacations. Traveling is great for the spirit and the mind, and I highly recommend vacationing for your happiness and wellbeing...but what about when it isn’t good for you?

We’ve all been there at some point. You’re on vacation, so you treat yourself a little or, more likely, a lot. Too many processed carbs, too much sugar, too many cocktails, too much convenience food or wheat...whatever your temptations are, they just seem to be everywhere when you’re traveling.

On a recent trip to the Bahamas with my husband I fell into this trap. It had been so long since we had been on a trip as just the two of us, and we wanted to spoil ourselves a bit, but soon “treating myself” became almost daily indulgences in foods I would never eat at home. Foods like breaded meats, creamy sauces, and sugar-laden desserts. Foods that I know don’t make me feel good, and that I don’t even like that much! I just found myself suddenly surrounded by less-than-great options and I hadn’t always planned things out so I could eat good food instead.

And food isn’t the only thing you have to watch out for. Add to that the stress of traveling, sporadic sleep and long hours spent sitting in the car or on the plane and many people come home from great vacations feeling less than awesome. Bloated, gross, several pounds heavier, tired and maybe even full-out sick. Yegh!

But what’re you going to do? Feeling miserable afterwards is just the price you have to pay for a vacation, right?

The Art of Healthy Travel:Tips for YourNext Trip11


Wrong!

You absolutely can go on trips by yourself, with a partner, or with the whole family and do it without feeling terrible, derailing your weight loss, or compromising your health goals.

Here are 11 tips that will help guarantee that your next trip is fun, enjoyable AND healthy.

You ARE on vacation, after all, so don’t beat yourself up over drinking a glass of wine or tasting a sweet local delicacy. Traveling is all about experiencing new things and having fun, so don’t let your worries about weight and health interfere with enjoying yourself.

The key here is to be prepared. Just like when you’re at home, the major detours from your healthy eating plan happen because you’re hungry, have nothing handy, and will eat anything just to fill your stomach.

If you follow the rest of these tips then you’ll be all set and ready to eat nutritious foods, get exercise, and stay healthy on your trip which

means that you won’t succumb to every temptation that comes your way.

And if you’ve had healthy meals and snacks throughout the day and have been moderately active, then that bit of ice cream you have after dinner is NOT going to be your undoing.

If you need to be strict with yourself to avoid overindulging, then promise to allow yourself only one indulgence per day, whether it be a glass of wine, a dessert, or a gluten-filled snack you’d normally avoid.

Your absolute best defense against getting sick or feeling less-than-great while you’re traveling is to have a healthy immune system and good habits before you leave.

If you’ve been following Beyond Diet, then you already have the healthy eating habits down pat. But be extra sure in the days leading up to your vacation to load up on organic produce, healthy fats, and good proteins.

It’s also critical to keep up with your normal supplements before and during your trip, and if you don’t already take a digestive enzyme and a probiotic then this is a great time to start! Both probiotics and digestive enzymes have

actually been shown to prevent and soothe digestive discomfort, traveler’s diarrhea, bloating, excessive gas and other problems that are common to travelers.

Start taking a high quality probiotic at least 5-7 days before your trip to get the most benefits. If you don’t know already, my favorite brand is BioTrust because I know they have the highest standards of quality of anyone on the market today.

It’s also a good idea to get the bulk of your planning and packing done well ahead of time, so that you can spend the few days right before your trip relaxing and getting plenty of sleep. Remember that stress and lack of sleep are very hard on your immune system, and you’ll want to make sure the whole family is well-rested. This is especially important if you’re traveling across time zones, as being well rested and in top health – along with sunshine and activity – are the best cures for “jet lag.”

I know that this probably sounds intimidating to people who haven’t packed their own food for a trip before. But let me tell you from personal experience that packing loads of healthy food for your trips is very easy once you’ve got the hang of it, and it is well worth it.

1. Indulge a little

2. Get healthy BEFORE you leave

3. Pack healthy options


Not only will you have plenty of meal and snack options for you and your travel companions, you’ll also save tons of money and time by not going out to eat at every meal. And that means MORE time and money you can spend doing fun things (or doing nothing at all, if you’re the kind of vacationer who likes to really relax!).

There’s two main things you need to consider: foods that don’t need to be kept cool, and foods that do. We’ll talk about the cool foods in the next tip, but when it comes to your non-refrigerated items there are a few things to keep in mind if you want to pack smart.

First, dedicate a large plastic container or a specific bag or piece of luggage to hauling food items. Use plastic bags to portion out things like protein powder, spices, pre-cooked quinoa or quick-cooking oats, and use smaller Tupperware containers to keep things like gluten-free crackers or bananas from getting crushed or bruised.

If you’re driving, you could feasibly bring enough food for all of your breakfasts, lunches and snacks – and even some dinners! You’re only limited by the amount of space in your vehicle.

If you’re taking a domestic flight, space is limited by how much luggage you want to carry, but a surprising amount of food can be squeezed into a carry-on bag, and even more can be stashed inside your checked luggage. Of course, watch out with your carry-on when it comes to liquids. Thanks to regulations, you’ll have to skip the salad dressing (or put it in your checked luggage if you’re sure it won’t leak!). But no need to forgo

water – as soon as you get past security fill up everyone’s water bottle or buy the biggest bottle of water you can find before the gate.

If you’re flying internationally you’ll be a bit more limited. You should check the particular regulations for your destination country, but you’ll generally discover that you have to skip the fruits and veggies and meat as these are commonly restricted items. Don’t be afraid to pack some veggie sticks and turkey slices for plane snacks though – as long as you eat them before landing, you’ll be safe! And most pre-packaged items, including nuts, dried fruit and nut butters are allowed at most destinations.

Trail mix is an excellent option no matter how you’re traveling. Just a handful of your own favorite mixture of nuts, dried fruits and seeds will give you plenty of protein, carbs and healthy fats to power you through until your next meal.

Another really great option is homemade protein or snack bars. These nutrient-dense little treats can replace a meal if you need them to, and come in really handy when someone is getting grumpy or tired due to hunger or low blood sugar.

And lastly, if you can get a small, portable blender then you’ll be doing yourself a big favor. It only takes an electrical outlet and a few minutes to whip up a breakfast or lunch smoothie, and you can even pre-pack the ingredients for individual smoothies right into little bags. Try blueberries, almonds and spinach or bananas and protein powder (use water as your liquid base if you don’t have any almond

or coconut milk, though you can pack a carton of that as well!).

*Bonus Tip: For a fast breakfast, you can definitely use home-made “instant” oatmeal. Just pulse regular rolled oats in a food processor a few times and pack up in small bags. Once you’re at your destination you can just throw a serving into a cup or mug and add hot water from the buffet or the coffee maker in your hotel, cover and wait for a couple minutes, top off with a bit of

Foods that Travel Well• Berries• Apples• Kiwis• Grapes• Oranges• Snap Peas• Baby Carrots• Celery• Bell Pepper Strips• Avocados• Zucchini Chips or Strips• Kale Chips• Dried Fruit of any kind• Nuts (almonds, walnuts,

cashews)• Nut butter• Seeds (sunflower, pumpkin,

chia)• Pre-cooked Quinoa• Quick-Cooking Oats• Crackers (gluten-free)• Homemade muffins, snack

bars, cookies and brownies• Protein Powder (for

smoothies or yogurt)• Pre-cooked chicken strips• Hard-boiled eggs• Tuna• Homemade protein bars• Greek yogurt


fruit or nuts, and bam! You have a complete, quick breakfast.

If you’re road tripping or otherwise traveling without going on a plane, then brining along a medium or large cooler is a super easy way to keep an on-the-go “fridge” stocked with healthy eats like salads, yogurt, cooked chicken, and more. You can even find electric ones that plug right into your car lighter if you don’t want to worry about ice (though remember, ice is very easy to come by at hotels, gas stations and grocery stores).

And if you’re traveling by plane, then a small cooler with items like hard-boiled eggs, turkey slices and hummus (to go with your cut veggies or gluten-free crackers) is a good option.

Call your hotel ahead of time and ask for a room with a refrigerator – most hotels can make sure you have one. If you’re using a travel rental or a service like Airbnb.com then check online to see if the place you’re staying has a kitchen or kitchenette.

This way you can transfer all of your cooler foods to the fridge upon arrival, and take even better advantage of the next tip.

One of the first things I like to do when we arrive at a destination is find a good grocery store. I usually research this ahead of time, and will

even choose our hotel based on how close it is to a good grocery store with natural foods!

As soon as I can, I stock up on produce and extra snacks – virtually anything that I’d feed my family at home, as long as it doesn’t require a stove. Some of my family’s favorite vacation snacks are cherries, snap peas, berries, apples, bell pepper strips, and tuna.

If you’re in a bigger city or a foreign country, there is a good chance you can find a local open-air market or farmer’s market. These are wonderful ways to find fresh, healthy, local foods and they make for great opportunities to experience the local culture. Add to that the bit of exercise you can get from walking around and hitting up the market becomes a must-do item! Just swing by in the late morning when most will still be open and thriving, pick out some snacks and picnic lunch items, and enjoy the local flavors!

Drinking lots of water is always good for you, but it’s especially important when you’re traveling.

The airplane environment will dry you out, so it’s important to have a full water bottle before you board. It’s also a great way to keep motion sickness at bay, so don’t head out on a car trip without it, either. If you don’t want to get sick or tired or overly hungry, then drinking plenty of water will help with that, too. And of course, if you’re in a sunny, hot climate or at a high altitude then you need lots of water to

avoid dehydration, heat stroke, and altitude sickness.

There isn’t much more to say about this tip except that I mean it – you HAVE to stay hydrated when you’re traveling!

This is absolutely one of my favorite travel tricks, because it will not only keep you active (and wear out the kids!) but it’s also such a great way to explore a new place. Just get out and walk! You might be surprised to find that when you’re in a new and exciting place you can even walk longer before getting tired than you would at home just walking in your neighborhood.

You can take advantage of hop-on/hop-off buses, which are becoming very popular in most tourist destinations and allow you to walk around at all the top spots. You can also look for group or private walking tours in the area, where a knowledgeable guide will show you around. And of course, you can always just head out on your own with a good map and see where your feet will take you!

4. Keep it cool

5. Grocery Shop

6. Stay hydrated

7. Explore by foot


For a bit of an extra workout, head for the high ground. Many cities have hills or mountains in the city or nearby, and more rural or relaxed destinations might offer hiking trails or bike paths. If you can find a hill to climb you’ll not only work out your heart and lungs and muscles, you’ll also likely find a great view and a one-of-a-kind photo opportunity!

Traveling is a great chance to try something new and exciting, and these days it seems like most destinations offer at least some choices for adventure activities.

If you’re traveling with kids there are tons of good family-friendly options out there...look for chances to go zip-lining, hiking, paddle boating, snorkeling, bike riding, rafting, or swimming. Couples or more adventurous families can take advantage of chances to go

kayaking, climbing, surfing, hang gliding or scuba diving.

Signing up for an activity like this is not only a good way to get up and get active – it’s also a wonderful way to see your surroundings from a different point of view while getting a strong dose of fun!

Not everyone wants to bring their normal exercise routine with them on vacation, but if you’re going to be away from home for more than a week or if you have some serious fitness goals to reach, then you’re going to want to find a way to bring your workouts with you.

If you’re already on a bodyweight program like Home Workout Revolution, then you’re good to go – just bring some comfortable workout clothes and carve out time every couple of days to use your hotel room as a gym. Yoga is another great way to work out minus the equipment, but you may want to bring a mat with you...if

that’s the case, look for the foldable kind that packs much smaller than a regular yoga mat.

If you’re using videos, like the ones in Home Workout Revolution, Shapeshifter Yoga, or in this volume of BD Monthly then you can easily stick with your workout routine using a smart phone, tablet or any device that can play your videos.

If you normally use weights or other exercise equipment, then you’ll want to find equivalent exercises you can do with resistance bands which are by far the best alternative to lugging around actual weights. Having a set of resistance bands with you will also make sure you have an option even if the place you’re staying lacks a gym.

If you normally like to run or jog, there’s no reason you can’t keep up your routine while you’re on vacation. In fact, getting up at the crack of dawn and getting out of the hotel room is a great way to see your destination through local eyes and get a fresh start on the day. Getting up early to get a workout in will make your whole day better!

8. Be adventurous

9. Bring your workout


One of the hardest parts about traveling can be the actual transportation part, when you’re most likely sitting in some kind of seat just waiting to get from Point A to Point B.

The most obvious cure is a good one: get up and move! If you’re driving, then make frequent stops to get out of the vehicle and move around. This is great for restless kids, tired legs, sore backs, or nauseous tummies. If you’re in a plane, then wait until they say it’s safe to get up and move around the cabin and then DO get up and move around! Walk up and down the aisles, go to the bathroom, or just stand up – any movement will help fight discomfort, pain, lethargy and the “blahs.”

If you’re flying with small children, bring along a straw for them to use while drinking... the sucking action will help release the pressure in their ears the same way yawning or chewing gum would help. You can also pack along a simple saline spray for young noses which are more prone to getting dry and uncomfortable on planes.

If you’re driving and someone is getting the early signs of motion sickness – feeling vaguely nauseous or getting a headache – advise them to look out the window and put down the book or game or screen.

Watching something near the horizon has been shown to help fend off full-blown car sickness. Light snacks – not full, heavy meals – along with fresh air and water can also help.

This last tip is a broad one, but worth mentioning: when you’re on vacation, don’t forget to pack your common sense. Use the same safety precautions you’d use at home and then add an extra layer of vigilance on top of that.

If you suspect a particular area isn’t safe or your gut tells you to stay away, then listen to your intuition! If you’re traveling with children, make sure they have you or your hotel’s contact information stashed in a secure pocket or pinned to their clothing. Bring along important medical information, like food allergies and prescriptions, and keep it on your person.

If you’re traveling abroad and you suspect the water might not be safe, then stick with bottled water or bring along your own filter or iodine tablets.

Wash your hands often, use sun protection, and rest when you need a break. And don’t forget to bring any medications or medical supplies that you need, including backup glasses or contacts if you need them!

But now that we’ve got that out of the way, please don’t forget to have fun. Trips and vacations are a truly wonderful time to unwind, explore, relax, or go on wild adventures and you should NOT be held back by your fear, your weight loss plan, or your health concerns. That’s why the best way to truly enjoy your travels is to be prepared so that you eat well, feel great and enjoy every precious second!

10. Transport yourself safely

11. Play it safe


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

Sunday Monday Tuesday WednesdayBreakfast: Almond Flour Pancakes with 1/2 banana, sliced

Snack: 2 oz sliced turkey & 1 cup carrot sticks

Lunch: Chicken Club Salad

Snack: 1 cup blueberries & 1 oz walnuts

Dinner: Stuffed Tex-Mex Yellow Squash

Breakfast: Blueberry Avocado Smoothie

Snack: 1 apple & 2 Tbsps almond butter

Lunch: Stuffed Tex-Mex Yellow Squash

Snack: Homemade Guacamole & 1 cup carrot and celery sticks

Dinner: Sautéed Chicken with Asparagus and Mushrooms

Breakfast: Almond Flour Blueberry Muffins

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

Lunch: Sautéed Chicken with Asparagus and Mushrooms

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

Dinner: Avocado Stuffed Burger with Cajun Sweet Potato Fries

Breakfast: Super Scrambled Eggs

Snack: 1 cup strawberries & 1 oz almonds

Lunch: Avocado Stuffed Burger & Super Simple Side Salad

Snack: 2 oz sliced turkey & 1 cup carrot sticks

Dinner: Greek Ground Beef Skillet

Thursday Friday SaturdayBreakfast: Almond Flour Blueberry Muffins

Snack: Homemade Guacamole & 1 cup carrot and celery sticks

Lunch: Greek Ground Beef Skillet

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

Dinner: Grilled Chicken with Squash and Tomatoes

Breakfast: Dijon Veggie Scramble

Snack: 1 apple & 3 Tbsps almond butter

Lunch: Grilled Chicken & Super Simple Side Salad


Dinner: Mexican Turkey Meatza

Breakfast: Almond Flour Pancakes with 1 cup strawberries, sliced


Lunch: Mexican Turkey Meatza

Snack: 2 oz sliced turkey & 1 cup celery sticks

Dinner: Chicken with Tomato Relish & Super Simple Side Salad

»


Meal PlansSunday Monday Tuesday Wednesday Thursday Friday Saturday

Wee

k 2

BreakfastAlmond Flour Blueberry Muffins

Super Scrambled Eggs

Almond Flour Pancakes with 1/2 banana, sliced

Dijon Veggie Scramble

Blueberry Avocado Smoothie

Almond Flour Pancakes with 1 cup strawberries, sliced


Snack2 hard-boiled eggs & 1 cup cucumber slices

1 cup blueberries & 1 oz walnuts

1 cup strawberries & 1 oz almonds

Homemade Guacamole & 1 cup carrot and celery sticks

2 oz sliced turkey & 1 cup carrot sticks

2 hard-boiled eggs & 1 cup cucumber slices

1 apple & 2 Tbsps almond butter

LunchLeftover Chicken & Super Simple Side Salad

Greek Ground Beef Skillet

Grilled Chicken with Squash and Tomatoes

Mexican Turkey Meatza

Avocado Stuffed Burger & Super Simple Side Salad

Chicken Club Salad

Stuffed Tex-Mex Yellow Squash

SnackHomemade Guacamole & 1 cup carrot and celery sticks

1/2 cup Greek yogurt & 1 apple, sliced

1/2 cup Greek yogurt & 1 cup berries





DinnerGreek Ground Beef Skillet



Avocado Stuffed Burger with Cajun Sweet Potato Fries

Chicken Club Salad


Sautéed Chicken with Asparagus and Mushrooms

Wee

k 3

BreakfastDijon Veggie Scramble


Almond Flour Blueberry Muffins





Snack1 cup blueberries & 1 oz walnuts







LunchSautéed Chicken with Asparagus and Mushrooms


Chicken Club Salad



Avocado Stuffed Burger & Super Simple Side Salad


Snack1/2 cup Greek yogurt & 1 apple, sliced







Dinner


Chicken with Tomato Relish & Super Simple Side Salad






Wee

k 4

Breakfast




Dijon Veggie Scramble

Almond Flour Pancakes with 1 cup strawberries, sliced



Snack1 cup strawberries & 1 oz almonds







LunchGreek Ground Beef Skillet


Grilled Chicken & Super Simple Side Salad





Snack2 oz sliced turkey & 1 cup carrot sticks




1/2 cup Greek yogurt & 1 apple, sliced



DinnerAvocado Stuffed Burger with Cajun Sweet Potato Fries






Chicken with Tomato Relish & Super Simple Side Salad

»


Almond Flour Blueberry Muffins5 Servings, 2 Proteins/0 Fats/1 Carb

2 1/2 cups almond flour3/4 tsp baking soda1/2 tsp sea salt3 eggs1/3 cup mashed banana2 Tbsps raw honey2 Tbsps melted coconut oil1 tsp apple cider vinegar1 tsp vanilla extract1 cup blueberries

Preheat oven to 350ºF. Line muffin cups with paper liners. Combine almond flour, baking soda, and salt in a bowl. In another bowl, combine eggs, mashed banana, honey, coconut oil, apple cider vinegar, and vanilla. Mix well. Add dry ingredients to wet ingredients, stirring well. Fold in blueberries. Divide batter among muffin cups. Bake for 15-17 minutes, until golden brown at edges and toothpick inserted in center of muffin comes out clean. *Yields 10 muffins. One serving is 2 muffins.

Almond Flour Pancakes2 Servings, 2 Proteins/1 Fat/0 Carbs

3/4 cup almond flour1 egg, lightly beaten1/4 tsp sea salt1/2 tsp vanilla extract1/4 tsp ground cinnamon1/3 cup water2 tsps butter

Combine almond flour, salt, and cinnamon in a small bowl. Whisk eggs in a medium bowl. Add vanilla to egg, and mix well. Add water, continuing to mix. Add dry ingredients to wet ingredients and mix well. Heat 1 tsp of butter in a large skillet. Using a spoon, scoop batter into the pan, leaving enough space between the pancakes to easily flip. Cook 2 minutes, flip, and cook for another 1-2 minutes. Heat remaining teaspoon of butter, and cook the remaining batter. Remove cooked pancakes from the skillet, and top with fresh fruit of choice.

Super Scrambled Eggs1 Serving, 2 Proteins/0 Fats/1 Carb

2 eggs, lightly beaten1/4 cup mushrooms, sliced1/2 cup fresh spinach1/2 cup red bell peppers, chopped1 tsp coconut oil

Heat coconut oil in a skillet over medium heat. Add mushrooms, peppers, and spinach to the skillet. Sauté until peppers are tender and spinach is wilted. Pour eggs into the skillet and cook, stirring constantly until eggs are cooked through. Season with salt and pepper, and serve warm.

Blueberry Avocado Smoothie1 Serving, 2 Proteins/1 Fats/1.5 Carbs

1/2 cup blueberries1/4 avocado1/2 apple, cored and diced4-5 ice cubes1/4 cup Greek yogurt1 Tbsp almond butter

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

Dijon Veggie Scramble2 Servings, 2 Proteins/0 Fats/2 Carbs

1 Tbsp coconut oil2 eggs, lightly beaten1/2 red bell pepper, chopped1/2 zucchini, chopped1/2 tsp salt1/2 tsp paprika1/2 tsp ground black pepper2 Tbsps Dijon mustard1 cup spinach

Heat coconut oil in a skillet over medium heat. Add bell pepper and zucchini, and cook, stirring frequently. Cook until zucchini is tender, about 3-5 minutes. Pour eggs into skillet, and scramble to cook. Season with salt, pepper, and paprika while continuing to cook eggs and veggies. Remove from heat, and toss with Dijon mustard and spinach.

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Almond Flour Blueberry Muffins Almond Flour Pancakes


Sautéed Chicken with Asparagus and Mushrooms4 Servings, 4 Proteins/0 Fats/1 Carb

1 Tbsp coconut oil1 lb chicken breast or thighs, cut into 2-inch piecesSea salt and pepper, to taste1/2 cup water1 cup (1/2 pound) mushrooms, sliced2 cups (1 pound) asparagus, ends removed, cut into 2-inch lengths

Heat oil in a skillet over medium-high heat. Season chicken with salt and pepper. Add chicken to skillet in batches, turning occasionally, for 6-8 minutes, until browned. Remove chicken from skillet, and set aside. Add mushrooms, asparagus, and water to skillet. Season with salt and pepper. Cook, stirring once or twice, for about 4-6 minutes, until veggies are crisp-tender. Add chicken back to the skillet, and cook, stirring, until warmed through.

Chicken with Tomato Relish2 Servings, 4 Proteins/2 Fats/1 Carb

2 cups diced tomatoes1/2 cup chopped fresh parsley1 Tbsp + 1 Tbsp extra virgin olive oil2 Tbsps fresh-squeezed lemon juiceSea salt and pepper, to taste1/2 lb chicken cutlets (or chicken breasts pounded thin)

Combine tomatoes, parsley, 1 Tbsp olive oil, and lemon juice in a bowl. Season with salt and pepper. Heat 1 Tbsp olive oil over medium heat in a large skillet. Add chicken to the skillet, in batches. Cook 2-4 minutes per side, until browned and cooked through. Plate chicken and top with tomato relish. Optional: Add tomato relish to the skillet to heat through.

Chicken Club Salad5 Servings, 4 Proteins/0 Fats/1 Carb

1 lb chicken breast4 slices baconSea salt and pepper, to taste3 tomatoes, cut into 1/2-inch pieces1/2 small red onion, finely chopped2 celery stalks, chopped1/2 cup Greek yogurtLettuce leaves, for serving

Preheat oven to 400ºF, and line a baking sheet with foil or parchment paper. Season chicken with salt and pepper, place on baking sheet, and cook for 15-20 minutes. Remove from oven, and let cool. Cook bacon in a skillet on the stove. Transfer to a paper-towel-lined plate to drain. Let cool. Crumble. Combine tomatoes, onion, celery, and Greek yogurt in a bowl. Stir to mix well. Cut chicken into 1/2-inch chunks, and add to bowl with tomato mixture. Season with salt and pepper, and toss to coat. Plate lettuce, top with chicken salad, and sprinkle with bacon.

Grilled Chicken with Squash and Tomatoes4 Servings, 4 Proteins/1 Fat/2 Carbs

1 lb chicken breast2 Tbsps fresh-squeezed lemon juice3 Tbsps extra virgin olive oil2 garlic cloves, minced2 yellow squash, halved lengthwise and cut into 1/2-inch pieces3 tomatoes, halved and cut into 1/2-inch piecesSea salt and pepper, to taste1/2 cup fresh basil, torn into small pieces

Mix together lemon juice, olive oil, and 1 minced garlic clove. Marinate chicken in oil mixture for at least 15 minutes. Heat skillet over medium-high heat. Toss squash and

tomatoes with 1 Tbsp oil, 1 minced garlic clove, 1/2 tsp salt, and 1/4 tsp pepper. Add veggies to skillet, and cook until slightly softened. Let cool, combine in a bowl with basil, and set aside. Remove chicken from marinade, season with salt and pepper, and place in skillet. Cook until browned and fully cooked, 2-4 minutes per side. Plate vegetables, and top with chicken.

Mexican Turkey Meatza4 Servings, 4 Proteins/1 Fat/1 Carb

1 lb ground turkey1 egg2 Tbsps taco seasoning1/2 cup organic salsa2 tomatoes, sliced1 green pepper, sliced1/4 red onion, sliced1/2 cup homemade guacamole

Preheat oven to 350ºF. Combine ground turkey, egg, and taco seasoning in a bowl. Use your hands to mix until well combined. Move mixture to an 8x8-inch pan, using hands to smooth mixture into a single layer. Bake for 15 minutes. Remove turkey crust from oven, top with salsa, and veggie toppings (sliced tomatoes, peppers, and onions). Cook for an additional 5 minutes. Increase oven temperature to 450ºF, and cook for an additional 5-7 minutes. Remove from oven, and top with guacamole.

Lunc

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Chicken Club Salad Mexican Turkey Meatza


Cajun Sweet Potato Fries2 Servings, 0 Proteins/0 Fats/1 Carb

1/2 lb sweet potatoes, peeled and cut into wedgesSea salt, to taste1 Tbsp ground black pepper1/2 Tbsp oregano1/2 Tbsp thyme1/2 Tbsp paprika1/4 tsp cayenne pepper1 tsp garlic powder1 tsp extra virgin olive oil

Combine ground black pepper, oregano, thyme, paprika, cayenne pepper, and garlic powder in a small bowl. Mix well. Boil a pot of water. Add sweet potato wedges to pot, and blanch for 3 minutes. Drain and place potatoes in a large bowl. Add oil and season with sea salt. Sprinkle seasoning mix over potatoes and mix well. Preheat oven to 350ºF. Line a baking sheet with foil or parchment paper. Arrange sweet potato wedges in a single layer on baking sheet, and cook for 2-3 minutes, until crispy brown.

Avocado Stuffed Burger4 Servings, 4 Proteins/1 Fat/0 Carbs

1 lb ground beef1 avocadoJuice of 1/4 lemonZest of 1/2 lemon1 Tbsp black pepper1 tsp sea salt

In a bowl, combine ground beef, black pepper, 1/2 teaspoon of sea salt, and lemon zest. Form mixture into thin patties (2 patties will make up one burger, so make sure they’re thin!). In another bowl, mash the avocado. Add lemon juice and 1 teaspoon of sea salt, and mix well. Now it’s time to assemble the burgers: spread avocado mixture on a patty, leaving room

around the edges to seal the burgers. Top with another patty and pinch the edges of the patties to seal the burger all the way around. Heat grill to medium or medium-high heat. Place burgers on heated grill, and grill to desired doneness. *If there is avocado mixture left over, use to top the burgers once they’re done cooking.


4 Servings, 4 Proteins/0 Fats/2 Carbs4 yellow squashSea salt and pepper, to taste2 Tbsps coconut oil1 red bell pepper, diced2 Tbsps diced red onion1 garlic clove, minced1 tomato, diced1 tsp chili powder1 lb ground beef

Preheat oven to 400ºF. Line a baking sheet with foil or parchment paper. Cut each squash in half lengthwise, and slice a piece off the rounded part so the squash lays flat on the baking sheet. Scoop out some of the inside of each squash half. Chop the flesh and set aside. Season the squash halves with salt and pepper. Heat coconut oil in a skillet over medium-high heat. Add chopped squash, red bell pepper, onion, garlic salt, and pepper. Sauté, stirring occasionally, until bell pepper softens slightly. Add tomatoes and chili powder, and cook, stirring continuously, until fragrant. Add ground beef, and cook, breaking up meat as you cook, until no longer pink. Spoon the mixture into the squash halves, dividing it evenly. Cover with foil, and bake 30-35 minutes, until squash is tender.

Greek Ground Beef Skillet4 Servings, 4 Proteins/1 Fat/1 Carb

1 Tbsp coconut oil1 lb ground beef1 small onion, diced2 garlic cloves, minced1/4 tsp sea salt1/4 tsp ground black pepper2 Tbsps oregano1 Tbsp parsley2 cups kale4 oz feta cheese, crumbled1/2 cup sliced olives

Heat coconut oil in a skillet over medium high heat. Add onion, garlic, salt, and pepper. Cook for 2-3 minutes, until onions are softened, and mixture is fragrant. Add ground beef and cook until browned, breaking meat up as it cooks. When the beef is done cooking, add kale, oregano, and parsley. Stir well, and reduce heat to medium. Cook for 3-4 minutes, until kale is wilted and dark green. Remove from heat, and stir in feta cheese. Sprinkle olives on top. Place skillet in oven on broil for 3-4 minutes, until olives start to wrinkle a bit. Serve hot.

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

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

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

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Avocado Stuffed Burger Greek Ground Beef Skillet


As much as we plan and prepare, there will inevitably come a time when you’re stranded without your BD approved foods. Your stomach starts growling as you frantically search for something to keep you satisfied, without derailing your weight loss. Alas, the fright sets in when you realize that your only options are...dun dun duuuun... fast food!

Now, I want to be clear that fast food and convenience foods should always be a last resort when you don’t have any BD approved options. Ideally, you would bring your snacks or meals with you, but when that’s not the case and health food stores or grocery stores can’t be found, then, and only then, should you turn to the recommendations below. Even the best choices at a fast food joint are considered a cheat meal because they’re just not the kind of high quality foods you need for lasting weight loss.

So whether you’re stuck in an airport, traveling as part of a spur-of-the-moment road trip, or your errands took longer than anticipated – there may come a time when you’re left with nothing more than a string of drive-thrus, convenience stores, or gas stations as your only source of nourishment.

As I’m sure you know by

now, fast food shouldn’t be on anyone’s get-thin-quick meal plan, but starving yourself isn’t a healthy or enjoyable option either. This month, we’ve taken a look at some of the most popular quick food fixes so that you know how to eat on the go without completely going off the deep end.

Regardless of where you are, there are some overall “dos and don’ts” of convenience eating that you should know. By avoiding common fast food staples you can limit the bloating, digestive issues, and regret that often comes from your body trying to digest these artificial sugars, dangerous chemicals, preservatives, anti-caking agents, flavors and colors that keep these “foods” fast. Stick to these simple tips and your body will thank you in more ways than one!

Eat This

Not That

Now that you’ve got the basics, let’s take a bite out of some of the best options for fast food when you’re in a pickle.

Despite the reputation of fast food, many restaurants have recently made efforts to add healthy options to their menus. With that said, the allure of healthy sounding buzz words like “natural,” “low calorie,” and “fat free” can be misleading when you get

Finding the Fast Foodthat’s Best for You


a glance at the actual ingredients. So don’t think that just because it’s touted as a healthy option, that it actually is.

Keep it Simple with Salads

Go with what you know – whole, natural foods. Chick-fil-A, Burger King, McDonald’s and Subway all offer their version of a side salad that is going to be your best bet. Be careful of additions like croutons, tortilla strips and cheese blends which should all be avoided because of the preservatives, added color, and other chemicals that are added to prevent the food from rotting quickly or caking.

Adding grilled chicken is one of the best ways to add protein to your salad, but keep in mind that this is not the hormone-free chicken that you may be used to. Similar to the veggies, these quick fix restaurants also need the meat to stay longer than normal, so preservatives, color and flavors are also added to these products for prolonged “freshness.” If you can get a source of protein from somewhere else, like raw nuts from a gas station, that would be a better choice.

Salad dressing traditionally contain a lot of sugar, which is why I always recommend that you bring your own. It may sound odd to keep such a thing at arm’s length, but the amount of sugar in salad dressing can often rival that of a can of soda!

If you’ve forgotten your travel dressing, opt for a vinaigrette over dressings like ranch dressing or anything with “creamy” in the name. .Vinaigrettes are best because

they aren’t soybean-based like a lot of other dressings. However, they do contain a lot of sugar, so only use them in moderation. Chick-fil-A, Burger King, and McDonald’s all offer vinaigrette options. Subway, on the other hand, only has 2 options – Fat Free Italian or Ranch – so go with the Italian.

Taco Bell has recently debuted their Cantina Bell Menu which boasts fresher ingredients and is your best bet if south of the border is what you’re in the mood for. The Cantina Bowl with chicken or veggies combines black beans, premium guacamole, roasted corn and pepper salsa, creamy cilantro dressing, pico de gallo, and citrus herb marinated chicken (if you get chicken) on a bed of Latin rice.

Avoid the GMO corn by getting the Cantina Bowl without the roasted corn and pepper salsa, and always get your dressing on the side. The creamy cilantro dressing is a big no-no because it’s chalk full of chemicals, sugar, artificial flavors and colors. Instead, ask for extra pico de gallo and use that as dressing to save yourself day-after damage.

Second Best are Sandwiches

If greens aren’t doing it for you, opt for a grilled chicken sandwich, which usually comes dressed with lettuce, tomato, and mayonnaise.

Getting rid of the bun and opting for mustard – or no condiments at all – instead of mayonnaise and ketchup, will cut out a lot of ingredients you’re better off avoiding. Ask for extra veggies to create lettuce wraps and enjoy a grain and dairy free meal.

Surprisingly, the grilled chicken marinade at Chick-fil-A contains way more chemicals than any of the other restaurants we looked into. Just a few of the more alarming ingredients include maltodextrin, sugar, flavoring, cane molasses, dextrose and xanthan gum.

Burger King has only one grilled chicken sandwich – the TENDERGRILL – and McDonald’s best option is the Premium Grilled Chicken Classic. Subway, which allows you to build your own sandwiches and salads, has both grilled chicken and sliced lunch meat chicken for you to choose from.

The sandwich artists at Subway invite you to pick and choose everything on your hoagie from the bread to the condiments. Get a 6-inch instead of a foot-long, and choose lean meats like chicken and turkey over meatballs and steak. Their red wine vinegar and mustard are better than the oil (which is canola oil) and the red wine vinaigrette which is mostly corn syrup.

It’s best to avoid cheese that isn’t raw, but if you can’t imagine your sandwich without it, pepper jack, provolone, mozzarella and Swiss are preferable to cheddar and American. The following veggies should also be avoided because they are treated with flavors, coloring and preservatives: Banana peppers,


avocado puree, jalapeño pepper slices, pickles, and olives. Instead, choose from these fresh vegetables: cucumbers, green peppers, lettuce, red onions, and tomatoes.

Subway has come under fire for using Azodicarbonamide in most of their 11 bread choices, which is the same chemical used to make yoga mats, shoe soles, and other rubbery products. Because of this and the wheat, enriched flour, preservatives and other chemicals used in most conventional breads, it’s best to go the salad route. If you choose a sandwich, however, the Italian (white) bread has the least amount of ingredients and is your best choice.

Even though hamburgers are the signature sandwiches at both McDonald’s and Burger King, chicken is a better option when feasting on fast food because it is easier to digest than beef. If you’re eating the BD way, all these extras are already going to surprise your system, so it’s best to keep things as simple as possible.

Suitable Sides

If a snack is all you need, check out the sides menu to find some fruit options that may surprise you. Burger King and McDonald’s offer apple slices, while Chick-Fil-A has

a fruit cup that contains apples, mandarin oranges, blueberries, and strawberries. Unfortunately, none of the fruit is fresh, so it does contain chemical preservatives to maintain freshness and color. Even though it’s not perfect, it’s a good option when you’re in a pinch.

You should never eat a carb without a protein, so stop at a gas station or convenience store to grab nuts, seeds, cottage cheese, or Greek yogurt. Raw nuts and seeds and full fat dairy are great choices for the perfect protein to balance the carbohydrates in fruit.

Taco Bell’s Cantina Bell Menu offers a well-balanced side of black beans and Latin rice that could keep you satiated until you get back to your BD foods.

Convenience stores and gas stations around the nation are also jumping on the health bandwagon and can be a good stop for keeping your blood sugar stable and hunger at bay. Here is a list of some of the best grab-n’-go snacks:

• Nuts• Seeds• Cottage Cheese• Greek Yogurt• Fresh Fruit• Dried Fruit• String Cheese• Lara Bars• Kit’s Organic Bars by Clif

Get it Your Way

Now that you know how to survive with what you have, don’t be afraid to order things the way you want them. Many restaurants will let you double up on your veggies, remove certain condiments, or get things on the side – like croutons, cheese, and dressing. You just have to remember that those things are better in the garbage than they are in your body. Bonus: asking for a special order at a fast food restaurant ensures you get a fresh meal, instead of one that’s been sitting around.

Look over the entire menu to see what’s available to you. Even if a certain food is not paired with what you want, it doesn’t mean that you can’t get it as part of your meal. It never hurts to ask, and the worst they can say is no, so don’t be afraid to have it your way!


What made you decide to start Beyond Diet?

I had been a member of Beyond Diet for a couple of years, but had fallen off the bandwagon after I had my second child. Life was too hectic and stressful for me even to think about trying to take care of myself. This past year, after binging on sweets and rich foods over the Christmas holidays, I was putting my 4-year-old son to bed and we were playing a game. I asked him to name the parts of my face. He identified my eyes, nose, mouth, chin, and neck correctly. Then he pointed to my double chin and became puzzled, as he did not know what to call that part of my face. I was mortified. It was at this time I happened to receive Isabel’s email for the 30-day Transformation Challenge. As I read the email, I thought, “30 days? I can do that.” Within a week, I had started the program.

How has your life changed since joining BD?

Simply put... I feel AMAZING. Before BD and the 30-Day Transformation Challenge, I had simple resigned to the shape of my body and the aches and pains I felt when I got up in the morning. My blood pressure was constantly elevated and my cholesterol was through the roof. I just thought this was how I was supposed to look and feel after having two kids and working full-time. After starting the program and watching the weight just melt off, I could not believe how good I felt. I have so much energy now and I am no just sitting on the sidelines watching

my kids play. Not to mention how great it feels to have my husband wrap his arms around my waist and tell me how great I look. Even my doctor is pleased with my results as my blood pressure is back to normal and my cholesterol is fantastically low.

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

Do not be afraid to make a change. It is TOTALLY worth it.

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

I think I was most excited about the way my clothes fit. In my line of work, I have to wear a suit every day and I was not able to button or zip too many of my pants, skirts, and jackets. When I could start fitting into outfits that I had not been able to wear since before my first child was born, I was elated.

What is your favorite part about the Beyond Diet lifestyle?

I do not know if I have “one” favorite, but I would say that I love the principles behind clean eating. I feel in today’s marketplace, too many of our meats, fruits, and vegetables are treated with hormones or chemicals. We ingest those chemicals and that absolutely has an impact on our bodies. I also love how simple it is once you get

your battle rhythm established. At the beginning, it did take a little extra effort to understand how many proteins and carbs I could have at each meal, but I quickly learned what an ounce of almonds or 4-5 ounces of chicken looks like. It just because second nature at that point. I also LOVE the recipes. The food tastes so good and does not take hours to prepare.

How do you get your family involved in the BD lifestyle?

I consider myself very lucky as both my kids love to eat fruits and vegetables. My son also has a sever peanut allergy, so we have been using raw almond butter and never had to make an adjustment from the sugar-laden, processed peanut butters on the market. My husband is already a healthy eater, so we enjoy a BD-approved dinner together every night. We also buy only organic meats, eggs, fruits, and vegetables.

How do you reward yourself for reaching your goals?

When I completed the 30-Day Transformation Challenge, I bought two pairs of expensive shoes (I LOVE shoes). However, since I cannot afford to do that for every little victor, I will do things like go to the movies with my husband or take a half day off work and

Before After

MemberJennifer

Featured


spend some time with my family.

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

When they are in season, I love fresh cherries. They are one of the lowest glycemic fruits and they are almost like eating candy they are so good. For proteins, I like raw almonds because I can find them almost anywhere.

What’s your go-to healthy dinner recipe?

I typically plan my meals for the week on Saturday and spend Sunday cooking everything. My favorite meal is (Gluten-Free & Sugar-Free) Awesome Crispy Orange Chicken with Real Healthy Fried Rice, which I discovered in Diana Keuilian’s Real Healthy Recipes cookbook. It is a crowd pleaser for the whole family.

What do you typically eat for breakfast?

I like various berry smoothies or the Fiesta Eggs with a yummy sugar-free salsa from Whole Foods.

What’s your favorite special breakfast treat?

I recently made the blueberry muffins featured in Beyond Diet Monthly - Volume 6. They were AMAZEBALLS. Many gluten-free baked goods are somewhat dry and crumbly, but these were super moist and so yummy.

What’s your favorite grocery store?

I love Whole Foods, but it can be a bit pricey. If I want to splurge on some excellent produce or fish or if I need an unusual health food ingredient, it is

my go-to store. For the most part, I just shop at my local HEB or local organic farmer’s markets.

What do you eat on a cheat day?

I have a weakness for hamburgers with jalapeños. I eat them on a delicious gluten-free bun and pile on lots and lots of jalapeños.

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

Although we do not eat out that often, we try to focus on restaurants that offer healthy, fresh menu options and a decent variety of gluten-free foods. One of my favorite things to order is grilled trout spritzed with lemons and served with steamed vegetables.

What’s your favorite way to work out?

I love to run, but I prefer to do it on a treadmill for several reasons: 1) I set up my tablet so that I can watch shows and movies that only I want to see. It is truly my only “me time.” 2) I can control the temperature with a fan so that I do not get overly heated (I get sick to my stomach when I get too hot). 3) I can keep a consistent pace and vary the level of incline depending on the routine I select. I also love any activity that involves my kids. The more time I get to spend with them, the better I feel.

How have people responded to your clean eating?

People notice that I have lost weight and ask me how I did it. I think they are expecting me to say I did some crazy fad diet, took a weight loss pill,

or did cardio for 10 hours a day. The look on their faces when I tell them simply I started clean eating never ceases to make me laugh. It is as if they cannot believe that all I had to do was eat delicious, healthy food and I lost weight with minimal effort. My answer always elicits more questions about clean eating, so it is a great opportunity for me to talk about Beyond Diet and how it works.

How have people responded to your weight loss?

People were amazed at how quickly my body changed after doing the 30-Day Transformation Challenge. My friends and coworkers all said they could see the biggest change in my face and stomach. My mom was thrilled at how I looked and said it was as if she had her daughter back. My husband, who has loved me through “thick and thin” (pardon the pun) could not keep his hands off me! One of the best things is when complete strangers compliment me on my looks. It feels so amazing!

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

Be patient and follow Isabel’s advice. It can seem a little overwhelming at first, so start with some of the done for you meal plans. Do not try to change everything all at once. Use the online community and support group if you have questions, need guidance, or just want to vent. Read ingredient labels on everything you buy. Oh, and drink lots of water!

MemberFeatured


It can be tough to fit in a workout while traveling for work or away on vacation. There isn’t much room to exercise in a hotel room, and you can’t make too much noise or you’ll bother the people in the rooms around you. That’s what THIS workout is great for! These 10 simple, but effective, exercises require no workout equipment and can be done in a small space without making noise. And the best part is this entire workout will take up less than 15 minutes of your time, leaving you plenty of time to enjoy yourself!

• Windmills• Quiet Burpees• Slow Superman• Side Kicks• Leg Lifts• Super Slow Squats• Side Planks• Lunge Holds• Slow Push Ups• Tricep Dips• Bonus: A few stretches you

can (and should!) do after your workout.

Whether you’re doing a full-on workout or just fitting in a few exercises while playing with your kids, the pool is a great place to get in a workout! This is not a follow-along video (it would be hard to follow along while in the water!), but the exercises are easy to remember and will make for an excellent workout.Do each of the following exercises for 30-60 seconds, depending on your fitness level:

• Walking with Intention• Walking Side to Side• Jog into a Sprint• Let Kicks

• Knee Tucks• Hurdle Jumps• Core Rotation• Superman Kicks• Straight Leg Raises

Isabel loves hearing from you and having the chance to answer your specific questions! This month, she tells you exactly how she prepares her coffee every morning and how she sticks to her healthy eating plan while traveling. She also talks about when you should eat breakfast for the best fat loss results and what you can eat for breakfast if you’re not a fan of eggs or veggies in the morning.

Want to have YOUR questions answered next month? Send your questions to [email protected]!

Isabel’s Grilled Chicken4 Servings4 Proteins/2 Fats/0 Carbs1/2 cup extra virgin olive oil2 tsps dill1/2 tsp tarragon1/2 tsp black pepper1 1/2 tsps freshly grated lemon peel2 Tbsps freshly squeezed lemon juiceSea salt, to taste1 lb chicken

Heat the oil in a small saucepan (Be sure to use low heat. You want to add some warmth to the oil, not cook it). Add herbs, pepper, and lemon peel. Let sit over very low heat for 4-5 minutes (do NOT cook). Remove from heat, let cool slightly and stir in lemon juice.Place chicken in a Ziploc bag. Add

marinade, seal bag, and place bag in refrigerator. Let sit for at least 30 minutes before removing from the fridge and grilling chicken.

Sweet Potato Salad4 Servings.5 Proteins/1 Fat/1 Carb1 large sweet potato, diced1/4 cup homemade mayonnaise1 tsp Dijon mustard1/2 tsp sea salt1/2 tsp dried dill1/4 tsp garlic powder1/4 tsp onion powder1/4 tsp black pepper2 hard-boiled eggs, peeled and chopped1-2 celery stalks, minced

Boil potatoes in a pot of simmering water for about 15 minutes, until tender when poked with a fork. Drain and set aside to cool.Combine mayonnaise, lemon juice, Dijon mustard, sea salt, dill, garlic powder, onion powder, and black pepper in a bowl, and use a whisk to mix well.Add potatoes to the bowl, and mix well. Stir in the hard-boiled eggs and celery.

Grilled Avocado4 Servings0 Proteins/2 Fats/0 Carbs1 avocado1 tsp coconut oil

Cut avocado in half and remove the pit (but leave the skin on). Rub 1/2 teaspoon of coconut oil on each half of the avocado and place flesh down on the grill. Grill for 5-8 minutes. Flip and grill for another 3-4 minutes.

In the VideosWorking Out on Vacation

Working Out in the Water

Q&A with Isabel

Grilling with Isabel

mailto:AskIsabel%40beyonddiet.com?subject=

mailto:AskIsabel%40beyonddiet.com?subject=


Coming Up Next Month...

• How to Prep Once and Eat 3 Times

• Crockpot Meals for Busy Days

• Fitting Exercise in at the Office

• 28 Days of Delicious, Fat-Burning Meal Plans

• Packing Healthy Lunches

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

Isabel’s Fun Fact

A diet high in vitamin D can lift your mood, melt stubborn pounds and strengthen bones, but most people only get a fraction of what they need.

#8

Documents

Monthlyd88lqkoct9h8.cloudfront.net/Culture/en-US/Products/BDMonthly/BD... · your family can make your vacation and travel plans enjoyable without completely losing your health at