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I M M E D I AT E K I C K - S TA R T T O F L E X I B L E
D I E T I N G & I N T E R M I T T E N T FA S T I N G
learn
Table of Contents
2nd edition
5. Disclaimer
6. About the Author
7. Note from the Author
8. Preface
13. Flexible Dieting
28. Intermittent Fasting
35. Feasting Guide: How to Break Your Fast!
37. A Sample of My Daily Calories, Macros and Food
137. Conclusion
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Disclaimer
This e-Book offers health, fitness, and nutrition related information, but is designed for
informational purposes only.
Dr.SaraSolomon.com Inc. is not a medical or scientific organization. Dr. Solomon does
not provide medical advice, diagnosis, or instruction. The information contained in Dr.
Sara Solomons e-Books, social media sites and website (www.drsarasolomon.com) is
provided as an information resource only, and is not to be used or relied on for any
medical, diagnostic or treatment purposes. This information is not intended to be patient
education, does not create any patient-physician relationship, and should not be used
as a substitute for professional consultation, evaluation, diagnosis and/or treatment.
You should consult your physician before beginning any weight-loss or fitness regimen,
or for guidance about a specific medical condition. Dr. Solomon expressly disclaims
responsibility, and shall have no liability, for any damages, loss, injury, illness, pain,
excessive discomfort, death, or liability whatsoever suffered as a result of your reliance on
the information contained in this e-Book. The e-Book is intended for use only by healthy
adult individuals. The e-Book is not intended for and should not be used by minors,
women who are pregnant or breastfeeding, individuals with an active medical diagnosis
of anorexia or bulimia nervosa, or individuals with any type of physical condition. Such
individuals are specifically warned to seek professional medical advice prior to initiating
any form of weight-loss, exercise or diet regimen.
Do NOT do Intermittent Fasting if....
Intermittent fasting is not for type 1 diabetics and diabetics on insulin, pregnant or
breast feeding women, epileptics, children, people recovering from surgery, people who
are feeling unwell or suffering from a fever, people with a history of eating disorders
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or people who suffer from diagnosed hypoglycemia. Always consult with your medical
doctor before commencing fasting (especially if you have any medical conditions or are
taking prescribed medications. Note that Warfarin may increase your INR so talk to your
doctor) to ensure you are a suitable candidate.
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Preface
When I released my first Healthy Recipes e-Book in 2012, I was CLUELESS about fat loss. I
was keeping a dark secret from everyone: I was 20 pounds overweight and couldnt lose
fat despite eating in caloric deficit and spending 2 to 3 hours in the gym daily!
For four years of my life, I regretfully practiced and preached broscience. With this
hellacious approach, I was never able to maintain my weight. I had to resort to extreme
measures to drop fat for my competitions and photo shoots. The remainder of the time,
I stayed in hiding for fear of losing credibility because of the hideous fat I was gaining.
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The before photo was taken in the spring of 2012. I was hungry all the time, eating
6 micro meals every 2 to 3 hours. I was also exercising 2 to 3 hours a day. I gained a
tremendous amount of fat, ironically following the protocol that was being prescribed
to me to lose fat.
The after photo was taken in the fall of 2013. I have been practicing intermittent fasting
and short duration high intensity training since August 2012. And as you can see, Im
having no issues staying lean. Im never hungry and I only exercise 2030 minutes a day.
Every day is an after photo for me!
Thanks to all of the dieting and training mistakes I made in the past, Ive finally established
an approach (based on RESEARCH, NOT BROSCIENCE!) that promotes health (including
mental health) and provides results 365 days a year.
Not only should a diet generate results, it must also:
Be maintainable 365 days a year
Be endurable (enjoyable and nonrestrictive)
Cause no physiological, metabolic, endocrinal or psychological harm
Not be all-consuming
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Having tried nearly every diet under the sun, the only one that has been able to meet all
the aforementioned criteria for me is intermittent fasting combined with high intensity
resistance training. Why? Because its timesaving, easy and never makes me feel hungry,
deprived or tortured.
Every other weight-loss program caused me to gain weight because I couldnt maintain
the strictness of the regime. These strict programs caused my metabolic rate to slow
down, which made it extremely challenging to lose fat and extremely easy to gain fat!
Intermittent fasting is the only dietary protocol that has enabled me to maintain low
body fat with ease. I can eat big portions, enjoy discretionary calories and feel satisfied!
Think about it: if there were actually a diet available on the market that worked 365 days
a year, would there be a need for thousands of diet books, workout DVDs and celebrityendorsed infomercials all promising the same thing? NO! You cannot force your body to
lose fat with excessive exercise, 90-day challenges, juicing fasts, miracle pills or restrictive
diets. By engaging in these short-lived practices, you are actually turning your body into
an even more advanced fat-storing machine than before! Congratulations! Your shortlived fat-loss attempts are the reason why you are getting fatter!
KEY POINT: Unless you can follow the diet for the rest of your life, then the diet will
fail you.
W H AT I S I N T E R M I T T E N T FA S T I N G ?
Intermittent fasting (IF) is not a diet. You still eat your normal amount of food, you just
eat it in a smaller time frame, referred to as your eating window. It is simply a plan telling
you when you can eat and when you cannot eat. Since you spend more time fasting
than you do eating, it gives your body a chance to tap into its stored fat for fuel.
When I was eating 6 small meals a day of 150250 calories each every 23 hours, I was
always hungry, cranky and cheating on my diet. I never shed any fat because my body
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W H Y I N T E R M I T T E N T FA S T I N G W O R K S F O R M E :
I AM NOT HUNGRY!
I HAVE HOURS OF EXTRA FREE TIME NOW.
I walk around with an 8-pack 365 days a year.
I can eat in restaurants.
I can eat more calories.
My portions make me feel full. I like feeling full. Full = happy.
I can eat foods that were previously demonized on my former 6 meal a day regime.
I can eat freshly made food.
I barely spend time in the kitchen cooking anymore.
My mood is much better too. Im still a bitch, but now I can control when I want to be
a bitch.
W H AT I S F L E X I B L E D I E T I N G ?
Flexible Dieting is also referred to as If It Fits Your Macros (IIFYM). The IIFYM approach
to diet allows for greater flexibility with your food selection because your focus is on the
nutrients rather than the food source.
L E T S B E H O N E S T:
Our appetites exceed our caloric requirements. No diet will work unless it can overcome
our tendency to eat whenever food is available. The diet has to achieve this 365 days a
year without causing deprivation
Intermittent fasting works beautifully for people like you and me who eat everything
we cook or buy, and then feel guilty for bingeing. The reality is that your appetite is
too powerful and will eventually destroy your conscious effort to control your eating.
With intermittent fasting, you can achieve satiety when you eat. I will teach you how to
approach flexible dieting so you dont have to demonize food or follow a meal plan ever
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again. With this approach, food = pleasure, but now we are in control of food.
This e-Book will teach you how to manipulate your natural instincts to overeat in a way
that doesnt sabotage your health, physique or sanity.
Flexible Dieting
CHILL OUT! This is not a diet! I am going to teach you how to fuel yourself AND enjoy
food! You should enjoy food!
Just say NO to Meal Plans!
Paying somebody to write you a meal plan is the equivalent of paying somebody
to give you an eating disorder
From my own personal experience, I can tell you I FAILED MISERABLY following other
peoples meal plans.
The problem with meal plans is that you are forced to demonize all foods that are not
on the plan, which leads to an extremely unhealthy relationship with food. For example,
if I didnt eat exactly what was outlined in my meal plan, I felt like a failure. Then I would
throw in the towel and eat wrong foods (i.e., foods that were not on the plan) for the
rest of the day.
For me, the outcome of following meal plans was extreme hunger, weight gain, nutrient
deficiencies, loss of money, and orthorexia nervosa (food obsession).
Let me quote Margaret Mead: Its easier to change a mans religion than to change his
diet. Shes right. You dont need a meal plan, because it wont work in the long haul. In my
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Concept #1
C A LO R I E S A N D M A C R O S
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opinion, a meal plan is nothing more than an eating disorder typed up onto an 8.5 x 11
piece of paper. The reality is that your appetite is too powerful and will eventually destroy
your conscious effort to control your eating.
What you do need is to understand how the food you ingest on a daily basis impacts
your body. Once you understand that, then you will be able to use your brain to establish
what to eat 365 days a year. So stop being a slave to fad diets and expert meal plans.
Keep reading because Im going to teach you how to approach flexible dieting. Then I
will provide you with an example of a typical day in my feasting life. This will help you
understand how to implement my regime with ease.
CO N C E P T #1: C A LO R I E S A N D M A C R O S
You cant get away with excessive calorie intake just because youre doing Intermittent
Fasting (IF). Calories count, regardless of the dietary protocol. So quit telling me you do
IF and eat healthy calories but stopped losing fat. Eating healthy calories doesnt mean
you can eat in caloric surplus and not gain weight. COUNT YOUR CALORIES!
How to calculate your calories and macronutrients:
If only it were that simple to calculate this magic number. The reality is that there is a
tremendous amount of individual variation because there are many factors that need
to be considered, such as your activity level, gender, training regime, insulin sensitivity,
age, weight, height, body fat, etc.
So lets calculate a ballpark for your daily calories for achieving fat loss. Remember,
everyone is different, and this is just a guide. You will have to experiment to establish
what works for your body. Yesyou will have to be Nancy Drew and investigate how
your body responds to x amount of calories. Then you adjust accordingly. The same is
true for macros. Continue reading to learn how to approach your macros with ease.
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Calculate your resting metabolic rate (RMR). This is also referred to as your Basal
Metabolic Rate (BMR):
-- The Harris-Benedict Equation:
RMR for men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) (6.8 x age)
RMR for women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) (4.7 x age).
E.g., for a 56, 35-year-old female who weighs 128 lbs = 1368 for RMR.
To establish your total daily calorie needs (ie. your maintenance level calories): multiply
your RMR value by an activity multiplier (which also takes into consideration your
subconscious movement, known as NEAT: Non-Exercise Activity Thermogensis). This
activity multiplier will be different for everyone. Im probably on the low end of the
range at 1.2 because my workouts are only 20 to 30 minutes long and I have a sedentary
job (ie. Im a writer). But my fidgety sister, who has the best NEAT Ive ever seen, would
have a much higher activity factor.
Activity Factors:
-- If you are sedentary (little or no exercise): BMR x 1.2
-- If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
-- If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
-- If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
-- If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9
So, for my example 1368 x 1.2 = 1642. This would be the maintenance level calories
(also known as the Total Daily Energy Expenditure).
-- Because there is tremendous individual variation, there is a standard deviation of
14% above and below the number of calories determined by the Harris-Benedict
equation. So, for my example above using 1642, the actual number of calories could
be anywhere from to 1412 to 1872.
(Reference: Harris JA, Benedict FG. A biometric study of human basal metabolism. Proc
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that you are strength training during periods of caloric deficit to prevent muscle loss.
For this example, Im going to select 1.2 grams of protein per pound of body weight.
-- 128 lbs x 1.2 grams = 153.6 grams of protein/day
-- That would be 153.6 grams x 4 calories/gram = 614.4 calories of protein/day. This is
614.4/1392 = 44% of your daily calories.
FAT: Between 1525% of your daily calories. For this example, Im going to select 20%
of my daily calories as fat
-- 0.20 x 1392 calories = 278.4 calories
-- 278.4 calories divided by 9 calories/gram = 31 grams fat
CARBS: Whatever is remaining.
-- We already know protein and fat account for 20% + 43.5% = 63.5% of our total daily
calories.
-- So 100% 63.5% = 36.5% of out calories that should be coming from carbs.
-- 0.365 x 1392 calories = 508 calories
-- 508 calories divided by 4 calories/gram = 127 grams of carbs
So for my fat loss example: 1392 calories are to be consumed daily, provided 250 calories
are burned through exercise. Of these 1392 calories, 153.6 g are protein, 31 g are fat and
127 g are carbs.
(Reference) Eric Helms of 3D Muscle Journey
***NOTES: Since you will be losing weight, you must do the above calculations with your
new numbers on a routine basis! These numbers are not static! They change as your
body changes! You dont need to change your macros and calories if you are still losing
weight. Only change your macros and calories if you STOP losing weight.
Congratulations. You just calculated your macros and calories. But let me ask you this
question: are these values different than what you were consuming before you bought
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the book? If so, do not suddenly jump to the new calculated numbers. If you suddenly
increase your calories, carbs, etc to these new levels, you will gain fat! You must slowly
increase your calories, carbs, etc each week, which I explain how to do in my tutorials.
By the same token, do not severely cut your calories and carbs either. It goes both ways.
Recommended Foods to Help You Meet Your Macronutrient Goals:
1. Lean Protein: white fish, chicken breast, salmon, turkey breast, egg whites, eggs,
whey protein, casein protein, non-fat Greek yogurt, low-fat cottage cheese, lean beef,
bison, soy, etc.
a. Protein helps promote satiety
b. Eat protein at every meal
2. Healthy Fats: extra virgin olive oil, flax oil, almonds, walnuts, ground flaxseed, avocado,
all-natural peanut butter, almond butter, extra virgin coconut oil, etc.
3. Complex Carbs: lots of vegetables like asparagus, broccoli, bok choy, collard greens,
Brussels sprouts, celery, bell peppers, green beans, spinach, kale, tomatoes, mushrooms,
eggplant, zucchini, tomatoes, etc.
-- I include veggies in every meal. Do not demonize veggies!
-- Veggies are an ideal food because they apply Barbara Rolls Principle of Volumetrics:
Eating low-calorie foods (e.g., vegetables) makes you feel full and thereby aids in
weight loss.
Since these foods are high in fibre and water, you can eat generous portions without
feeling deprived or hungry. So go ahead and eat your vegetables!
Its relatively easy to adhere to a volumetrics diet over the long haul because you will
never feel deprived.
Dont avoid carbs. Slow-digesting carbs are your friend. Examples include P28 Bread/
Bagels/Flat bread, Ezekiel bread, rolled oats, quinoa, brown rice, low glycemic index
fruit (blueberries, strawberries, cherries, apples, grapefruit, raspberries, pears, oranges,
etc), pumpkin, sweet potatoes, etc.
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CO N C E P T #2: F L E X I B L E D I E T I N G :
The IIFYM approach to diet allows for greater flexibility with your food selection because
your focus is on the nutrients rather than the food source.
Do not make the mistake of trying to fit in as much junk food as possible into your diet.
Your number one priority is to meet your nutritional needs!
Enduring 4 agonizing years of restrictive meal plans (where I was only permitted
chicken, fish, egg whites, vegetables, flaxseed and oats) I ended up developing many
micronutrient deficiencies. I wasnt even allowed to eat fruit!
By the same token, if you approach the IIFYM diet incorrectly, you will also develop
micronutrient deficiencies. This is why I urge you to go for a bowl of nutrient-dense
strawberries rather than sugary treats such as Pop-Tarts! Obviously one Pop-Tart wont
lead to a micronutrient deficiency, provided the remainder of your daily diet consists of
nutrient-dense foods. BUT if you try to squeeze in copious amounts of nutrient deficient
junk foods on a daily basis, then YES, you will run into micronutrient deficiency issues.
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Concept #2
FLEXIBLE DIETING
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You will also run into issues with hunger because junk food is high in calories and low in
fibre, so you wont be able to eat very many Pop-tarts before you reach your calorie limit
for the day. Remember: everything in moderation, even Pop-Tarts in moderation.
Key Point: BALANCE in life is crucial! IIFYM is a great way to ensure you get the best of
both worlds:
You no longer have to follow a rigid meal plan that makes you demonize food.
You can select the nutrient-dense foods you want to reach your daily macronutrient
targets. This allows for greater food variety and prevents micronutrient deficiencies. It
also prevents an unhealthy relationship with food.
You can select the daily treats you want (in moderation). For example, I will have a
handful of my favorite Panda black licorice nibs. I can get away with this if Im still in
caloric deficit and I already met my macronutrient and daily fibre intake needs with
nutritionally dense food. Balance with my diet is the reason why I am lean 365 days a year!
Please do NOT demonize carbohydrates. Its not feasible to follow a low-carb diet 365
days a year, especially if you are intermittent fasting. Carbs are necessary for energy.
I carb backload the night before intense fasted morning training sessions to reap the
most from my training. I also carb backload to boost my leptin levels, which boosts my
metabolism and provides me with satiety during my fasts the following day. Furthermore,
I understand the benefits that carbs have on my metabolism. The less carbs you eat over
time, the more it lowers your metabolism. That is why I do not recommend low carb
diets for intermittent fasting.
If you are currently following a low carb/high fat diet, then slowly re-introduce carbs
into your diet while slowly dropping your fat intake. Do this SLOWLY! If you rush it, and
start eating a ton of carbs, you will gain FAT. Focus on adding ~5 grams of carbs a week
to your diet.
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Concept #3
I N C O R P O R AT I N G
C A LO R I E S
DISCRETIONARY
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CO N C E P T #3: I N CO R P O R AT I N G D I S C R E T I O N A R Y C A LO R I E S :
In the past, I followed meal plans that demonized foods that were not considered
clean. Clean foods are known as whole foods that are nutritionally dense. The list of
clean foods is very well known to anyone who has competed in fitness or bodybuilding
competitions. Examples of clean foods are broccoli, asparagus, spinach, skinless
chicken breast, tilapia, salmon, oats, yams, berries, apples, brown rice, flaxseed, nuts
and nut butters.
Dirty foods or bad foods are typically thought of as high calorie processed foods
that are not nutrient-dense. Im sure youve heard the list before: caffeine, sugar, salt,
white rice, white potatoes, pasta, trans fats, saturated fats, artificial sweeteners, gluten,
wheat, bread, dairy and of course, the dirty dozen (non-organic) foods.
The all or nothing approach to eating clean foods is not a sustainable long-term
plan. It leads to unhealthy relationships with food (i.e., guilt feelings every time you
eat). Without moderation, you are doomed to throw in the towel. Thats why you
should do everything in moderation . . . even moderation in moderation! In other
words, following a good food, bad food diet can actually damage your chances of
maintaining long-term weight loss.
The term bad food is a misnomer. No food can cause you harm if you eat it once, or
even once in a blue moon. For example, eating a few pieces of red licorice wont cause
you any harm, nor will it cause you to pack on 5 pounds overnight. However, the red
licorice is devoid of fiber and micronutrition, making it an empty calorie food.
-- Is the red licorice a big no-no if you did eat clean for the other 90% of your daily
caloric intake? The answer is NO (provided you remained within your daily caloric
limits).
-- Is the red licorice a big deal if the majority of your daily caloric intake was also comprised
of empty calorie food (i.e., Pop-Tarts, potato chips, pop). The answer is YES, even if you
remained within your caloric limits. Why? Because your body will not be receiving the
micronutrition it needs to function at the optimal level.
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KEY POINTS:
1. Good foods do exist. They are abundant in micronutrients.
2. Bad foods typically lack fibre and micronutrients. They are technically not bad
because no food will cause your body harm if you consume it at any one time. There are,
however, BAD DIETS. A bad diet is comprised mostly of these so-called bad foods.
3. Make sure you meet your good food daily requirements, and then you can have your
bad foods (but stay within your daily caloric limits!)
4. You dont get bonus points for only eating good foods. You can follow the paradigm
outlined in key point #3 and look just as good as if you had only eaten good foods.
Actually, you will look better because you wont be moody from feeling deprived.
A healthy balance is the key to a maintainable and endurable diet! So stop demonizing
food, stop relying on restrictive meal plans and use your brain when selecting your daily
foods. This means you will need to keep track of your daily macro and micronutrients,
fibre and calorie intake if you want to include discretionary calories into your daily menu.
So if youve met your nutrient needs with 8090% of your daily caloric intake (which is
achieved, for the most part, by consuming clean foods) then you can have a treat for
the remaining 1020% of your daily calories.
Keep track of the calories you have ingested using Lose It! or MyFitnessPal. These
Smartphone apps also show daily carb, sodium, protein, and fat intake. Sometimes its
hard to remember what you have just eaten, which is why I find it helpful to use Lose
It! It only takes a few seconds to enter your food into the program.
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INTERMITTENT FASTING
I commenced intermittent fasting August 17, 2012. This was one week before my
PRO level Fitness Competition. I was not losing weight despite following the program
prescribed to me by my trainer. After extensively researching intermittent fasting, I
started my first fast. Boy was I ever surprised when I successfully fasted for 20 hours and
ate all my calories in a 4-hour window. I thought I would be starved, and yet, I wasnt
even hungry! The next day I had lost 2 pounds! I hadnt seen the scale drop in half a
year! I was hooked! My only regret was that I didnt start this sooner.
Lets Explore 3 Different IF Protocols.
I recommend you start with protocol A. Once you feel you have mastered that, then try
B. If you are really hardcore and want to lose stubborn fat like never before, then try C.
No protocol is superior to another. The best protocol for YOU is the one to which you
can effortlessly adhere 365 days a year. This will depend on your eating personality and
schedule. Over the course of 1.5 years, I have tried all the protocols, and this helped me
establish which one was right for me. Remember: all protocols will result in lean gains if
you approach your training and diet correctly.
A ) 16/8 L E A N G A I N S B Y M A R T I N B E R K H A N
(Reference)
Fast for 16 consecutive hours (8 of these 16 hours happens during your sleep). eg.
Stop eating at 8pm. Start eating again the next day at noon.
Ideally, you engage in 20 to 30 minute metabolic resistance training (ie. High
Intensity Interval Resistance Training) FASTED in the morning, while drinking
Branched-Chain Amino Acids (BCAAs). Please visit www.drsarasolomon.com to
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Fast for 20 consecutive hours (8 of these 20 hours happens during your sleep). eg.
Stop eating at 9pm. Start eating again the next day at 5pm.
Preferably train fasted in the morning, using Branched-Chain Amino Acids (BCAAs) as
outlined in the 16/8 protocol.
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Eat for 4 consecutive hours (e.g., skip breakfast and lunch and eat from 5 p.m. until 9
p.m.)
Repeat this daily
This is the protocol I followed from August 2012 until October 2013. I think it makes way
more sense to call the 20/4 protocol Intermittent Feeding considering significantly
more time is spent fasting (20 consecutive hours) than feeding (4 consecutive hours)
during a 24-hour period. This is an incredibly effective fat loss regime (because the
eating window is so short).
In my opinion, intermittent feeding is an intelligent way to approach fasting and feeding
for someone with a binge-eating personality and hectic schedule.
It consists of fasting for 20 consecutive hours a day (i.e., you do not eat or drink any
calories, period!). HIIT Training also occurs fasted, preferably in the morning using BCAAs.
Then you consume all of your calories in a 4-hour window using a flexible approach to
dieting. This yields tremendous fat loss results.
For the first time in my life, I finally lost the stubborn fat off my hips and back (bra fat).
I typically break my fast around 5 p.m. and eat until 9 p.m. Because I am notorious for
exceeding my allotted portions, I like to keep my eating window small. Its impossible
for me to over-consume when I only have 4 hours to eat all the calories I would have
typically consumed over 12 hours. I am programmed for night eating, which is why I
break my fast in the evening. On an interesting note, our Paleolithic ancestors often
survived on 1 meal a day, so from an evolutionary perspective, we are more adapted to
intermittent fasting than grazing on multiple small meals.
Im so busy working; its ideal for me to fast 20 hours and not have to think about food
or worry about eating. Im dramatically more productive as a result.
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(Reference: Johnson James MD. The Alternate-Day Diet. New York: Perigee. 2008)
Fast for 36 consecutive hours
Train fasted in the morning, using the previously discussed BCAAs protocol. Since
the theory behind training is more involved with this style of fasting, I explain how to
approach it in immense detail in Fat Loss Fast 2: Theoretical Guide to Intermittent
Fasting.
Eat on alternating days
The Alternate-Day Diet was written by a plastic surgeon, Dr. James Johnson and
published in 2008.
This diet is based on Mark Mattsons study on mice that were fed only on alternatedays but were permitted to eat as much as they wanted on these days. These mice
experienced greater health benefits than the mice that were fed a restricted diet on a
daily basis. In fact, the mice that fed on alternate-days lived 30% longer!
The beauty of this regime is that it keeps you in caloric deficit (which has been shown
in many studies to prolong the lifespan of a number of species), WITHOUT slowing your
metabolic rate because you dont restrict your calories every single day. Therefore your
body doesnt have to try to conserve calories by slowing its metabolic rate.
Dr. Johnson acknowledges the notion that eating zero calories every other day is not realistic
for the overwhelming majority of people. So he modified the diet to permit 20% of your
usual daily intake on alternating days, which he calls Down Days. You can drink a low-carb
meal replacement shake slowly throughout the day and you are permitted to drink calorie
free liquids. Vegetables and lean protein are also options. He rounds this to 500 calories for
the average overweight woman (but for me that would only be 200 calories). On the nonrestrictive days, you can eat whatever you want, and as much as you want.
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After just 11 weeks of following this program, Dr. Johnson lost 35 pounds, improved his
triglyceride and cholesterol levels and his shoulder arthritis pain also improved tremendously.
He achieved all of this without feeling deprived or frustrated. He has successfully maintained
his weight loss since 2003. Obviously, the effectiveness of this diet (and any diet) is contingent
upon your ability to adhere to it over time.
If you do the math, consuming 20% of you baseline calories every other day on your
Down Days will result in a 40% reduction in total calories on a daily basis. But this is
assuming you dont eat over your baseline calories on your Up Days.
I dont recommend the Alternate-Day Diet for people who struggle with severe caloric
restriction. If you struggle to eat less than 500 calories every other day, then you may
find it much easier to fast daily for 1620 hours. Dr. Johnson claims that people who
follow the Alternate-Day Diet are no hungrier and eat no more on their unrestricted
days than they would if they werent dieting at all.
My only criticism of this protocol is that you are never truly fasting because you are
eating all day long on the Alternate-Day Diet.
From October 2013 until March 2014, I practiced the Alternate-Day Diet with pure
fasting (zero calorie consumption) on alternating days. I absolutely LOVED it; however
it required tremendous discipline to eat ZERO calories for 36 consecutive hours every
other day, which, in my opinion, is much too extreme for the average person. When
something is extreme, its inevitable you will not adhere to the program over the long
haul.
Nevertheless, I had tremendous success following the Pure version of the AlternateDay Diet. I lost 3 pounds of FAT in the first 2 weeks. Since I was eating substantially less
calories each week, my grocery bills decreased. I only had to do the dishes every other
day. I had more free time since I didnt have to eat or cook on alternating days. I enjoyed
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eating more calories than I have ever eaten in my life at one time on alternating days. I
also exercised for a much shorter duration, which saved time, and I didnt have to bother
doing carb refeeds because I was not eating in caloric deficit every other day. In other
words, my leptin levels were not stuck in low gear because I was not eating in a daily
caloric deficit like I used to on the daily 20/4 paradigm. Besides, Im eating more carbs
than I have ever eaten in my life with this new approach and Im looking the leanest I
have ever been in my life.
I took this photo after my third alternate-day fast.
This was the protocol I followed between October 2013 until March 2014: I did three
36-hour (alternate-day) fasts per week (on Mondays, Wednesdays and Fridays). Then on
Tuesdays, Thursdays, Saturdays and Sundays, I ate my maintenance level calories over a
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12-hour feeding window. This approach allowed me to have the best Christmas dinner
feast EVER! Please note that I had to calculate my calories and macronutrients for my
maintenance levels before embarking on this protocol (which is explained in Concept
#1 of this e-Book).
So you are probably wondering what protocol I have been following since March 2014. I
have been following the same approach to alternate-day fasting; however, I eat between
20 and 30% of my maintenance level calories on alternating days. In other words, I
have <500 calories on my Down Days, but I only eat these calories after 5pm to reap
the benefits of fasting. These Down Day calories come from lean protein (ie. chicken
breast) and green vegetables (ie. spinach, lettuce, cucumber). The key point is to keep
your carb intake as low as possible on the Down Days (which I refer to as Lite Days).
Then I have my maintenance level calories on my Up Days (which I refer to as Feast
Days), following the macronutrient breakdown I previously outlined in Concept #1 of
this e-Book. Make sure you calculate your macronutrients based on your maintenance
level calories. In the previous example in the e-Book, the macronutrients were calculated
for fat loss, not for maintenance.
Dont worry, you dont have to do the math to establish your calories and macros. I
merely provided you with an example calculation so you will understand the concept.
Once you understand what you are inputing into the equations (and why), then you can
use my FREE online calorie and macro calculator with ease! Im just like those teachers
you had in school who made you learn the hard way before learning the easy way. Its
not to torture you, but rather, to ensure you understand why you are doing something.
When you look at my calculator, you will now understand how to select your Activity
Level, and you will be mindful not to make the mistake of overestimating your daily
calorie expenditure. Remember, even though I exercise 7 days a week, I am only training
for 20-30 minutes a day, and my job is sedentary. So it would be incorrect for me to select
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the Exercises 6-7 days a week option on the calculator. If I did, I would gain weight!
When selecting the Results input, you will see the first option is your maintenance level
calories. You will need this number if you are following alternate-day fasting (i.e. for
Feast Days), or whenever you implement an episodic carb refeed when following the
16/8 or 20/4 daily fasting program for fat loss. The next 7 options are for Lite Days. The
last 2 options (TDEE-10% or TDEE-15%) are for daily fasting for fat loss (i.e. for the 16/8 or
the 20/4 protocols). This will put you in a safe caloric deficit. The calculator makes this
easy for you, so you dont have to worry about subtracting 500 calories. I recommend
you start with the -10% option. If you stop getting results, then recalculate your macros
and calories using your new weight. If you still fail to get results with the -10% option,
then consider trying the -15% option. And lastly, you will now understand what to select
for your protein and fats. You can increase your fat intake on rest or less intense training
days (note: the calculator will automatically decrease your carbs for you). Be sure to use
this calculator. Its designed to go with my Fat Loss Fast System!
H O W TO A P P R O A C H YO U R F E A S T:
1. Method to the Macros:
I follow Ori Hofmeklers protocol of breaking my fast with raw veggies. Raw veggies
have high fibre and water content and very few calories. This applies the principle of
volumetrics and helps me reduce my overall calorie consumption for the rest of my
feast (in other words, it prevents me from entering into a bingefest).
After the raw veggies, I eat cooked foods such as grilled veggies and lean protein (i.e.,
chicken, fish, eggs, whey, Greek yogurt, cottage cheese, Quest Bars).
Then I finish my feast with complex carbs (i.e., fruit, yams, P28 Bread).
Why do I save the carbs until the end of my feeding window?
-- This strategy keeps insulin secretion under control.
-- When veggies are eaten first, followed by protein and fat, the glycemic index of any
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Your meal frequency during your eating window will depend on your personal
preference. This may mean you eat 1 time, 2 times, 3 times or 4 times during your eating
window. Just dont exceed your daily caloric limit and ensure that you reach your daily
intake goals for your required macro/micro nutrients and fibre intake. If your schedule
only permits you to exercise during your eating window, then ensure that most of your
calories are consumed after you exercise.
A S A M P L E O F M Y D A I LY C A LO R I E S , M A C R O S A N D F O O D
Its great to learn the theory, but lets put all this information to good use. Lets use me
as an example.
A Snapshot of Saras Daily Calories for FAT LOSS (using either the 16/8 or 20/4 daily
fasting protocol)
This morning I weighed 124 pounds.
I am 5 6 tall
I was born January 25, 1978
Lets use the Harris-Benedict Equation to calculate my Resting Metabolic Rate as of
October 27, 2013.
RMR for women = 655 + (4.35 x 124 lbs) + (4.7 x 66) (4.7 x 35) = 655 + 539.4 +
310.2 164.5 = 1340.1
To establish the your total daily calorie needs (ie. your maintenance level calories):
multiply your RMR value by an activity multiplier (which also takes into consideration
your subconscious movement, known as NEAT: Non-Exercise Activity Thermogensis).
This activity multiplier will be different for everyone (refer to Concept #1 in this e-Book
to select your Activity Factor). Im probably on the low end of the range at 1.2 because
my workouts are only 20 to 30 minutes long and I have a sedentary job (ie. Im a writer).
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So for me, 1340.1 x 1.2 = 1608.12. In other words, I can eat 1608.12 calories a day (even
if I dont exercise) without gaining weight.
My goal is fat loss. I want to be losing 0.51% of my bodyweight per week (~1 to 2
lbs per week). We know that 1 pound of fat represents 3500 calories. So if I drop 500
calories per day, I will drop 1 pound of fat per week.
E.g., 1608.12 calories 500 = 1108 calories/day
BUT WAIT! I told you never to drop your calories below 1200. So the 500-calorie deficit
does not have to come entirely from dieting. It can also come from exercising.
So I compromise: I train for 250 calories and cut 250 calories from
my daily caloric intake.
So 1608.12 250 = 1358.12 calories per day.
Quite frankly, 1358.12 calories is not a lot of calories a day. And eating in daily caloric
deficit can slow the metabolism over time (and lets not forget its tormenting to eat less
food than your body desires on a daily basis). Thats why its crucial to implement 2 carb
refeeds per week (on nonconsecutive days) when eating in daily caloric deficit with the
16/8 or 20/4 system. Now you know why I prefer alternate-day fasting! Because I can eat
WAY MORE calories (i.e. maintenance level calories) WAY MORE OFTEN (ie. four times a
week) and not risk slowing my metabolism down. I rack up a much larger weekly caloric
deficit following alternate-day fasting than I did with daily fasting (ie. 20/4 or 16/8), but
it feels like Im eating more than EVER before!
A Snapshot of Saras Daily Macros
This morning I weighed 124 pounds. Now we will calculate my macronutrient intakes.
This is the protocol that I follow for fat loss:
Remember:
-- Protein has 4 calories/gram
-- Carbs have 4 calories/gram
-- Fat has 9 calories/gram
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PROTEIN: I like to consume 1.2 grams of protein per pound of body weight.
-- 124 lbs x 1.2 grams = 148.8 grams of protein/day
-- That would be 148.8 grams x 4 calories/gram = 595.2 calories of protein/day. This is
595.2/1358.12 = 44% of my daily calories.
FAT: Between 15-25% of your daily calories
-- For this example, Im going to select 20% of my daily calories as fat
-- 0.20 x 1358.12 calories = 271.6 calories
-- 271.6 calories divided by 9 calories/gram = 30 grams fat
CARBS
-- Whatever is remaining. We already know protein and fat account for 20% + 43.5% =
63.5% of our total daily calories.
-- So 100%-63.5% = 36.5% of out calories that should be coming from carbs.
-- 0.365 x 1358.12 calories = 495.7 calories
-- 495.7 calories divided by 4 calories/gram = 123.9 grams of carbs
So for my fat loss example: 1358.12 calories are to be consumed daily, provided 250
calories are burned through exercise. Of these 1358.12 calories, 148.8 g are protein, 30
g are fat and 123.9 g are carbs.
***NOTE: Since you will be losing weight, you must do the above calculations with your
new numbers on a routine basis! These numbers are not static! They change as your
body changes!
A Snapshot of Saras Daily Food Diary
This is a typical day for me when I follow the 20/4 protocol. If it were alternate-day fasting,
I usually max out at 16001700 calories (because I am FULL). Notice I am not rigid with
my macros. I stay within a +/- 5 gram range for fat, but I have a more flexible range of +/10 grams for protein and carbs. Why? Because fat has more calories per gram. Its fine to
eat out in restaurants a couple times a week, provided you make intelligent selections
from the menu and track it.
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THE RECIPES
A F E W E X P L A N AT I O N S B E F O R E YO U B E G I N :
Mandatory Armamentarium:
Before you do anything, you must buy a digital kitchen scale to weigh your food. You will
also need measuring cups and spoons. You must also download an app to your phone
(e.g., Lose It!), that allows you to track your calories and macros every single day! If you
want freedom with your diet, then you will have to make the effort to track everything
that goes in your mouth!
Flexibility with your diet is crucial if you want to adhere to your diet 365 days a year. You
are not a robot, which is why a rigid meal plan will not work 365 days a year. You are a
human, which means you must take your willpower (or lack thereof ) into consideration.
My advice is to measure your food before you ingest it. Steer clear of eating from the
container or package because this bad habit increases the likelihood you will eat
everything inside the container!
In other words, accuracy will allow flexibility with your diet. If you track your calories and
macros consistently 365 days a year, then you will be able to reach your goals without
having to demonize or obsess over food.
You dont have to weigh yourself, but I have an easier time reaching my goal if I weigh
myself every morning as soon as I wake up (before eating or drinking anything). Then I
can add all my weekly weigh-ins and divide it by 7 for my average weight that week. This
is more accurate because it takes into consideration daily fluctuations in weight.
Key Point: You must self-monitor if you want to comply and adhere to your diet.
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flexible dieting, you are aware that your portion sizes will be determined by YOUR daily
dietary approach to meeting your macronutrient goals.
Ingredient Information:
Find detailed explanations about the ingredients I used in this recipe by visiting my my
Ingredient Encyclopedia at DrSaraSolomon.com
Protein Powder:
Protein powder is an excellent dietary supplement that will ensure your body receives
enough protein. There are many types of protein powders available on the market, ranging
from whey, casein, soy, egg, and rice protein to hemp seed. You can substitute the whey
protein powder in my recipes with any type of protein powder. Please note this will change
the nutritional information.
Nutritional Information:
The values I have provided for my recipes are merely a guideline. Depending on the
brands of ingredients used, the nutritional information will vary. Please take that into
consideration when tracking your macros and calories.
Note: Anyone taking serious medications, women who are pregnant or lactating, or
those who are not in good health should consult with a physician before embarking on
ANY weight management program or consuming any nutritional supplements/shakes.
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BONUS
W H AT TO CO N S U M E D U R I N G YO U R FA S T
The number one question I am asked about the fasting phase is, Sara, will I be hungry if
I fast for 16 to 20 consecutive hours?
The answer is no. Most of your fast happens when you are sleeping at night. And contrary
to popular belief, the fasting phase has a suppressive effect on hunger.
Oftentimes you may think you are hungry, but in actual fact, you are just thirsty. Both
hunger and thirst are controlled by the hypothalamus; that explains why you often
misinterpret thirst for hunger. So when you feel hungry, drink a glass of water. You can
drink as much calorie-free liquids as you want during your fasting phase.
Remember these 3 things:
1. Simmer Down! You can eat again in 1620 hours. And you will pig out! It will be
awesome and worth the wait. Think of the fast as a major accomplishment. Give
yourself a pat on the back for completing it and then enjoy your feasta well
deserved reward for a job well done.
2. Stay busy. If you sit around thinking about food, you will want to eat. Work. Read. Go
for a walk. Exercise. Have a nap. Run errands. NEVER SIT AROUND DOING NOTHING
when you have a CRAVING. Distraction is key! Honestly, I rarely have this issue. I
spent my time writing this book, not even noticing that I hadnt eaten for 20 plus
hours. So stay busy and your hunger wont even be a blip on your radar.
3. Have some bloody discipline! There. I said it. Conventional dieting with its horrid
food restrictions is difficult, but waiting for your next feeding window is not so hard.
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FA S T I N G M E A N S FA S T I N G !
When you fast, you fast! No sugar, nothing more than 5 calories! Fasting means fasting,
not eating and drinking calories! Heres what you CAN have:
Drink lots of water (34 L a day)
Drink lots of matcha green tea, oolong tea and green tea to enhance fat oxidation
Drink organic roasted dandelion root tea to facilitate digestion and help with bloating
Reserve these for moments of desperation: Sugar-free gum and mints that are less
than 5 calories. Consume in moderation. Examples include:
-- Mints with Xylitol.
-- Calorie Free and Sugar-Free Beverages and Flavour Drink crystals (less than 5 calories
and sweetened with artificial sweeteners or stevia) are okay. Examples: Sparkling Ice,
Steaz, Zevia, Stevita.
Black coffee (no sugar, and please do your best to refrain from adding copious amounts
of milk or cream because you want to stay calorie-free! A little splash in your coffee is
permitted.)
BCAAs (take these before, during and after your workout, until you break your fast).
Example: BSN AminoX BCAAs
Preworkout is fine provided it is calorie free and sugar free (or at least <5 calories).
When you finish your fast, you should feel very proud of yourself. You did it! And the
more you do it, the easier it gets. My trick: stay hydrated with water and keep busy!
With regards to caffeine (preworkout), coffee, caffeinated teas: be aware that fasting can
really boost your energy levels and you may have trouble falling asleep. So limit your
caffeine consumption for the morning and early afternoon hours only.
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W H AT I S S T E V I A ?
Stevia, a plant that grows in Paraguay and Brazil, has been generating attention as an
alternative to chemically produced artificial sweeteners.
Stevia is 300 times sweeter than sugar
Stevia extract is a NATURAL sweetener. It contains no sugar and unlike artificial
sweeteners (e.g., aspartame), it is not derived artificially from chemicals. Stevia is derived
from the extremely sweet leaves of the stevia plant, making it a potentially safer option
than artificial sweeteners. Keep in mind, there are just as many studies against stevia as
there are against Splenda. The key is moderation: use these sweeteners in moderation!
Stevia contains ZERO calories, ZERO SUGAR and WILL NOT SPIKE BLOOD SUGARS!
Maintaining stable blood sugar levels will prevent you from gaining weight. So not only
is stevia a guilt-free way to satisfy your sweet tooth, but it is also not going to cause
tooth decay. Its also a great option for diabetics.
TEA
Teas that Dr. Sara Solomon drinks daily to enhance fat metabolism:
1. Matcha Green Tea
Many people drink green tea to obtain the health benefits of its most potent catechin
called epigallocatechin gallate (EGCG). But did you know a 2003 University of Colorado
study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of
antioxidant EGCG compared to a conventional cup of green tea? This means you would
have to drink 10 cups of regular green tea to receive the same amount of antioxidants
found in just 1 cup of matcha green tea. Why? The reason is that the entire leaf is dissolved
in water and consumed, rather than steeping the tea and subsequently throwing away
the leaves. This means the whole leaf is consumed, along with its health benefits.
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Drinking matcha green tea can prevent body fat accumulation and promote weight loss.
A 1999 study featured in the American Journal of Clinical Nutrition demonstrated that
green tea extract rich in catechins has thermogenic properties and promotes fat oxidation
beyond that explained by the teas caffeine content. It was found that consuming green
tea increased thermogenesis (the bodys rate of burning calories) from 810% to 3543%
of daily energy expenditure. Another study demonstrated that exercising immediately
after drinking matcha green tea resulted in 25% more fat burning during exercise. Both
studies suggest matcha green tea can enhance both resting metabolic rate and fat
burning, making it a useful addition to any weight loss program.
(Reference 1, Reference 2)
Abdul G Dulloo, Claudette Duret, et al. Efficacy of a green tea extract rich in catechin
polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in
humans. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December
1997.
2. Oolong Tea
Both green and oolong tea contain catechins. Unlike green tea, oolong tea is partially
fermented, which increases the concentration of its polyphenol antioxidants.
Polyphenols present in oolong tea help block fat-building enzymes, which prevent the
formation of triglycerides. Research has shown that drinking oolong tea throughout the
day will raise your metabolism for 2 hours after every cup and increases the caloric burn
in your body by 100 calories per day. Another study showed that those who drank 2
cups of oolong tea had 2.5 times the calorie-burning rate of those who drank traditional
green tea. (Reference)
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F O R M O M E N T S O F W E A K N E S S : Z E R O C A LO R I E M E A L S
If you are absolutely falling apart and are about to sabotage your fast by eating calories,
then stop! Step 1: Have water, tea or BCAAs. If that doesnt work, then chew gum or have
a few xylitol mints. If that still fails to abate your hunger, then resort to plan B: Calorie
Free Food.
a) Grape Popsicle:
A grape popsicle that has zero calories? No carbs? No sugar? And no artificial sweeteners?
And its loaded with vitamin C!
And it tastes exactly like a conventional cavity-causing conventional grape Popsicle,
minus the guilt.
Recipe:
4. Mix 8 oz water with 1 tsp of Stevita Grape Flavored Stevia Crystals
5. Pour it into the popsicle molds and freeze! You can get popsicle
6. molds at the Dollar Store.
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b) Cherry Slushie
A cherry slushie that has zero calories? No carbs? No sugar? And no artificial sweeteners?
And its loaded with vitamin C!
And it tastes exactly like a conventional cavity-causing cherry slushie.
Recipe:
1. Crush a cup of ice in a Magic Bullet (or blender) until it forms a slush.
2. Mix 8 oz water with 1 tsp of Stevita Cherry Flavored Stevia Crystals
3. Pour the cherry drink over the slush! Serve instantly!
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c) Tomato Risotto
Recipe:
1. Drain the water out of a package of Miracle Rice. Rinse the rice in cool water for 1015 sec. Blanch
in boiling water for 60 sec. Dry on a paper towel and place in a bowl. (You can also try Miracle
Noodles).
2. Add 1 tbsp of Walden Farms Calorie Free Tomato & Basil Pasta Sauce. Try their other flavours too.
I also like their Alfredo Sauce Flavour. Please note that the Walden Farms Products are not sodium
free. Nevertheless, this will not break your fast.
3. Season with salt-free Mrs. Dash
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GROCERY LIST
Small apples
Pears
Oranges
Grapefruit
Strawberries, blueberries, cherries,
blackberries, goji berries
Bananas
Low-fat cottage cheese
Lemons, limes
All natural organic (sodium free)
peanut butter (or almond butter)
Unsweetened vanilla almond milk
Water
Crushed ice
Low sodium chicken broth
Apple cider vinegar
Non-stick cooking spray
Extra virgin coconut oil
Extra virgin olive oil
Ground flaxseed meal
GG Bran Scandinavian Crispbread
Ezekiel Bread (in freezer section)
P28 Bread and Bagels
Quest Nutrition Bars
Sweet potatoes
Brown rice
Quinoa
Gluten-free rolled oats
Salt-free seasoning
Dehydrated onion flakes
Black pepper
Dill
Cilantro
Nutritional yeast
Egg whites
Eggs
Shrimp
Tilapia
Salmon (Wild Alaskan)
Smoked salmon (Wild Alaskan)
Single serving canned tuna (85 g/3 oz)
Scallops
Extra lean ground chicken (white breast)
Extra lean ground turkey
Chicken breast (skinless)
Chicken scaloppini
Turkey scaloppini
Bison
Avocado
Broccoli
Asparagus
Artichoke
Sugar snap peas
Green, red, yellow, orange peppers
Zucchini
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Cucumber
Celery
Green beans
Spinach
Cherry tomatoes
Tomatoes
Onion
Bean sprouts
Collard greens
Enoki mushrooms
Cremini mushrooms
Pistachios
Almonds
Walnuts
Miracle Noodles and Rice
Walden Farms Calorie Free/Sugar Free
Pasta Sauces
Walden Farms Calorie Free/Sugar Free
Pancake Syrup
Tofu Shiritaki Noodles (macaroni)
Vanilla extract
Cinnamon
Nutmeg
Capella Apple Pie Flavor Drops
Stevita Flavored Stevia Crystals in
grape, cherry, lime, orange, strawberry
PB2 and chocolate PB2 (powdered
peanut butter)
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53
Apple Pie
O AT M E A L
INGREDIENTS
NUTRITIONAL INFO
Nutmeg
Unsweetened vanilla almond milk
(or water)
3/4 scoop of BSN Syntha-6 Whey (Cinnamon Bun)
carbohydrates: 51.1 g
fibre: 12.2 g
net carbs: 38.9 g
sugars: 19.6 g
protein: 20.1 g
DIRECTIONS
1.
2.
3.
6.
BONUS TIPS:
Cinnamon
Cinnamon is a thermogenic spice, meaning it speeds up your
metabolism. Several studies suggest that cinnamon can lower bad
LDL cholesterol and regulate blood sugar levels. Seasoning a high
glycemic carbohydrate food with cinnamon can lessen its impact on
your blood sugar levels. (Reference)
Reasons why you should eat oats:
Oats are a complex carbohydrate. Their high water-soluble fibre
content encourages slow digestion and stabilizes blood-glucose
levels. This provides you with a steady supply of energy, prevents
insulin spiking and fat storage, and even reduces the risk of type
2 diabetes.
Oats can lower blood cholesterol levels and reduce the risk of
heart disease.
Oats can reduce high blood pressure because of its soluble fibre
content.
Eating oats will make you feel fuller longer, which makes you less
likely to binge eat later. This will help you lose weight.
Oats are inexpensive and easy to prepare.
Oats are a good source of lean protein, vitamins and minerals.
Research suggests that consuming oats can reduce the risk of
some cancers. (Reference)
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Blueberry
INGREDIENTS
Muffin
Vanilla extract
Cinnamon
Blueberries
GG Bran Scandinavian Crispbreads
MILKSHAKE
NUTRITIONAL INFO
Calories: 225 cal
fat: 4.9 g
saturated fat: 0.7 g
cholesterol: 10 mg
sodium: 366.1 mg
carbohydrates: 32.5 g
fibre: 15.2 g
net carbs: 17.3 g
sugars: 9.7 g
protein: 23.4 g
DIRECTIONS
1.
BONUS TIPS:
GG Scandanavian Bran Crispbread
Not only does dietary fibre alleviate constipation, but it is also a
beneficial part of a weight loss regime. As fibre passes through the
digestive system, it absorbs water and swells like a sponge. Since the
fibre is so filling, it decreases appetite, causing us to eat less. Weight
loss is further enhanced because the calories locked in the fibre
cannot be released by human digestion.
This crispbread is from Norway and is prepared from 85% unprocessed
bran, with rye flour and water. When you eat GG Scandinavian Bran
Crispbread, it quickly absorbs more moisture and satisfies your
appetite. It boasts the lowest in calories (12 calories a slice) and net
carbs (2 g per slice) of any bread product on the market. (Reference)
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Dash of cinnamon
cup blueberries
2. Serve your blueberry muffin milkshake with 2 GG Bran Scandinavian Crispbreads. You can even dip the crispbread into the shake.
Blueberries
Did you know that blueberries have 40% more antioxidant capacity
than strawberries? They are packed with immune-boosting vitamin
C, as well as and phytonutrients called anthocyanins, which lower
your risk of heart disease and cancer. Blueberries also possess antiinflammatory properties, and as we know, inflammation is a key
contributor to chronic diseases.
(Reference 1, Reference 2 )
Unsweetened Almond Milk
Unsweetened almond milk is free of saturated fat, lactose, peanuts,
casein, gluten, eggs, MSG and cholesterol1. One cup of unsweetened
plain or vanilla almond milk is 40 calories, whereas one cup of skim
milk has 80 calories.
(Reference 1, Reference 2)
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Cheese
Omelette
INGREDIENTS
Grapefruit
Egg whites
Spinach
Green peppers
AND GRAPEFRUIT
NUTRITIONAL INFO
Nutritional yeast
Salt-free seasoning, black pepper
Non-stick cooking spray (PAM)
carbohydrates: 17.3 g
fibre: 4.5 g
net carbs: 12.8 g
sugars: 11 g
protein: 26.5 g
DIRECTIONS
1.
2.
BONUS TIPS:
Grapefruit
provides an abundant source of pectin. Pectin, which is a type of
fibre, helps curb your appetite by making you feel fuller, longer.
(Reference)
Nutritional yeast
Not to be confused with Brewers yeast, is inactive yeast popular
58
Blueberry
Pancake
INGREDIENTS
Blueberries
Egg whites
Ground flaxseed meal
Gluten-free rolled oats
Vanilla extract
Cinnamon
Unsweetened vanilla almond milk
NUTRITIONAL INFO
carbohydrates: 27 g
fibre: 11.8 g
net carbs: 15.2 g
sugars: 7.6 g
protein: 27.5 g
DIRECTIONS
Pancake
1. In a Magic Bullet, combine the following and blend:
1 tbsp flaxseed meal
cup of rolled oats
cup of egg whites
tsp vanilla extract
cup blueberries
Dash ( tsp) of cinnamon
2. Transfer pancake mixture to a non-stick skillet coated with nonstick cooking spray.
BONUS TIPS:
Gluten-Free
A gluten-free diet excludes the protein gluten. Gluten is found in
grains such as wheat, barley, rye and triticale. You will also find gluten
in bread, pasta, cold cuts, salad dressings, beer and even licorice!
A gluten-free diet is required if you have celiac disease or gluten
sensitivity. (Reference)
Celiac disease is an autoimmune disease in which a person cannot
tolerate gluten. When a person with celiac disease eats gluten,
the lining of their small intestine becomes inflamed and damaged,
which hinders absorption of nutrients. This can lead to diarrhea,
abdominal pain, bloating, malnutrition and weight loss. People with
celiac disease must adhere to a strictly gluten-free diet to minimize
symptoms and complications of the disease.
59
3. After 1 side is cooked, flip with a spatula to cook the other side of
the pancake.
Blueberry Sauce
In a Magic Bullet combine the following and blend:
cup of unsweetened vanilla almond milk
tsp vanilla extract
cup blueberries
Dash ( tsp) of cinnamon
4. Drizzle the blueberry sauce over the blueberry pancake.
Non-celiac gluten sensitivity is a condition with similar symptoms
to Celiac disease, including bloating, abdominal pain and diarrhea.
Symptoms may also include headaches, lethargy, attention deficit
hyperactivity disorder, autism, schizophrenia, muscular disturbances
and bone and joint pain. Research suggests that 510% of the
population may suffer from gluten sensitivity. Before a diagnosis of
gluten sensitivity can be made, the following criteria must be met:
celiac disease excluded, an intestinal biopsy must reveal no villous
atrophy, wheat allergy excluded and alleviation of symptoms on a
gluten-free diet.
The following is a list of gluten-free food options: amaranth,
buckwheat, quinoa, fresh meats, fish, poultry, most dairy, fruits,
vegetables, rice, potatoes, wine and any product labelled glutenfree. (Reference)
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LO W G LYC E M I C I N D E X C A R B O H Y D R AT E S
H I G H G LYC E M I C I N D E X C A R B O H Y D R AT E S
Glucose, maltose
Honey
Puffed and flaked cereals , instant oatmeal
Rice cakes! (Yes! Rice cakes!)
Candy, jelly beans
White bread, white flour, white pasta, white rice
Pretzels, soda crackers, corn chips
Cakes, donuts, waffles, ice cream
Fruit: dried dates, watermelon, lychee, very ripe banana
Vegetables: baked or mashed potatoes, fries, parsnips, pumpkin,
carrots
Legumes: lima beans
Electrolyte sports drinks
*Remember: Seasoning a high glycemic carbohydrate food with cinnamon can lessen its impact on your blood sugar levels. (Reference)
61
Protein Shake
OR QUEST BAR WITH FRUIT
INGREDIENTS
Ice
Low-glycemic index fruit
Cinnamon
Flavour options: flavoured stevia, Capella
drops or PB2
NUTRITIONAL INFO
Calories: 196 cal
fat: 5.1 g
saturated fat: 0.7 g
cholesterol: 10 mg
sodium: 306.4 mg
carbohydrates: 17.6 g
fibre: 5.6 g
net carbs:
sugars: 9 g
protein: 21.7 g
DIRECTIONS
You can either blend your fruit into your protein shake, or you
can enjoy your fruit and shake separately.
1. Place the following into a blender/Magic Bullet and mix
1 scoop of whey
ice
water (or unsweetened almond milk)
dash of cinnamon
optional: flavoured stevia, Capella drops or PB2
2. Have one serving of fresh low glycemic fruit. Options include:
1 medium apple (80 calories)
BONUS TIPS:
What is the Glycemic Index?
Your blood sugar and insulin levels depend on the type of
carbohydrate consumed. Simple carbohydrates (e.g., candy, white
bread) are released more quickly into the bloodstream than complex
carbohydrates (e.g., oatmeal, quinoa, yams). The more quickly the
carbohydrate is released into the bloodstream, the higher your blood
sugar and insulin levels will be, which increases the likelihood of you
storing fat.
The Glycemic Index indicates the rates at which certain carbohydrates
are formed into glucose and released into the bloodstream. The
faster the glucose is released into the bloodstream, the more the
body will secrete insulin in response.
Be cautious of dried fruit:
Consuming dried fruit can add unwanted body fat in a very short
time! Why? The dehydrating process concentrates the calories. A
cup of fresh blueberries contains 84 calories, whereas a cup of dried
blueberries contains a whopping 600 calories! Fresh fruit is the best
option because it satisfies hunger longer (with less calories) due to
the higher water content. Furthermore, dried fruit tends to stick to
the grooves in your molars, which can cause tooth decay.
62
Eggs
A N D A P P L E S TA C K S
INGREDIENTS
Hard-boiled eggs
Apple
NUTRITIONAL INFO
Black pepper
Cinnamon
carbohydrates: 23.1 g
fibre: 5 g
net carbs: 18.1 g
sugars: 18.1 g
protein: 12.6 g
DIRECTIONS
1. Cut 1 medium apple and sprinkle with cinnamon
2. To save time, you can purchase omega-3 hard-boiled eggs premade
3. Serve the apple with 2 hard-boiled eggs. Season the eggs with
pepper and your favourite salt-free seasoning.
4. Whats great about this breakfast is that it is portable: you can even
eat it in the car on your way to work.
How to make hard-boiled eggs:
Place the eggs in a pot on the stove
Fill the pot with cold water (covering the eggs with 1 inch of water)
Turn on the stove to medium heat
Add a pinch of salt to the water (this will make it easier to peel the eggs)
Cover the pot with a lid and then bring the water to a boil
As soon as the water boils, turn off the heat, keeping the pot (with
BONUS TIPS:
FAQs about Eggs:
1. What are omega-3 eggs?
An Omega-3 egg is a nutritionally enhanced egg that provides more
heart-healthy omega-3 fatty acids and vitamin E compared to regular
eggs. An omega-3 egg contains approximately 320 mg of omega-3,
whereas a regular egg contains approximately 63 mg of omega-3.
Omega-3 eggs are produced by feeding chickens an all-natural flaxbased diet. Flaxseed is a good source of omega-3 fatty acids.
The type of omega-3 fatty acid found in omega-3 eggs is alpha-linolenic
acid (ALA), which is found exclusively in the egg yolks. This means you
have to eat the egg yolk of an omega-3 egg in order to reap their benefits.
2. Which is better, a brown egg or a white egg?
The colour of an eggshell depends upon the hens breed. The
eggshells colour has nothing to do with the eggs quality, nutritive
value or flavour.
63
the lid on) on the warm stovetop. Set the timer for 10-15 minutes.
How to check if the eggs are done: when you whirl the egg on a
table, and it whirls quickly, then it is hard boiled. If it turns slowly,
it is soft boiled.
Chill the eggs by placing them in a bowl of ice water. Then remove
them from cold water and place them in a refrigerator. Chilling the
eggs helps to separate eggshell from the egg, provided you dont
leave them in the cold water for too long.
How to peel the egg:
Start by rolling the egg on the counter to crack the shell. Its easiest
to peel the eggs under cold running water. Be sure to grab the
membrane under the shell too.
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65
Chicken
and Bean
SPROUT WRAP
WITH GRAPEFRUIT
INGREDIENTS
Collard greens
Grilled skinless chicken breast
Bean sprouts
NUTRITIONAL INFO
Salt-free seasoning, black pepper
Grapefruit (with cinnamon and stevia)
carbohydrates: 18.6 g
fibre: 5.4 g
net carbs: 13.2 g
sugars: 9 g
protein: 24.6 g
DIRECTIONS
and salt-free spices. You can even use it as a sauce for this chicken wrap!
4. Wash and dry 68 (~2 cups) of collard greens. Cut off the stems to
facilitate folding.
5. Divide the chicken and bean sprouts among the collard greens. Season with your favourite salt-free seasoning and/or black pepper.
6. Roll into a wrap.
7. Serve with of a grapefruit sweetened with cinnamon and stevia.
BONUS TIPS:
FAQs about Bean Sprouts:
Arent bean sprouts associated with outbreaks of food-borne
illness?
There have been at least 30 reported outbreaks (since 1996) of foodborne illness associated with different types of raw and lightly cooked
sprouts. Salmonella and E. coli caused most of these outbreaks1.
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Turkey Asparagus
Roll-Ups
W I T H S W E E T P O TAT O F R I E S
INGREDIENTS
NUTRITIONAL INFO
onion flakes, dill, black pepper
Sweet potatoes
carbohydrates: 28.7 g
fibre: 4.5 g
net carbs: 15.2 g
sugars: 4.7 g
protein: 44.2 g
DIRECTIONS
BONUS TIPS:
Asparagus
Asparagus is chock-full of fibre, which helps promote a sense of
fullness. This makes it a great food to include in your weight-loss
program.
67
ses where the white part transitions to green. Season with salt-free
seasoning.
8. Use an oven safe pan (use non-stick cooking spray)
9. Roll 1 thin slice of turkey breast (2 oz total) around cup of asparagus spears. Secure with a toothpick. Repeat this procedure (so
your dish will be comprised of 4 oz turkey and 1 cup of asparagus
in grand total.
10. Season with salt-free seasoning, garlic, dehydrated onion flakes,
black pepper.
11. Bake at 350 F for 2530 minutes
12. Ensure you remove the toothpick prior to eating!
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69
Shepherds
Pie
S W E E T P O TAT O A N D E X T R A L E A N G R O U N D C H I C K E N
INGREDIENTS
NUTRITIONAL INFO
Salt-free seasoning, dehydrated onion flakes (or fresh cut onions), black pepper
carbohydrates: 17.1 g
fibre: 2.6 g
net carbs:
sugars: 3,6 g
protein: 21.9 g
DIRECTIONS
1. Peel a sweet potato and bake it in the oven for 3045 minutes at
350 F. Mash it in a food processor. Weigh 36 oz.
2. Cook the extra lean ground chicken in a non-stick skillet with 1 tbsp
water (or use a sparing amount of extra virgin olive or coconut oil).
Measure 4 oz.
3. Season the chicken with salt-free seasoning, dehydrated onion flakes (or fresh cut onions), pepper.
4. Place the sweet potato mash on top of the chicken and serve.
BONUS TIPS:
Sweet Potatoes
Sweet potatoes are rich in complex carbohydrates, dietary fibre,
vitamin C and vitamin B6. Sweet potatoes also contain the immuneboosting phytonutrient, beta-carotene (a vitamin A equivalent
nutrient).
(Reference)
70
Shrimp
A N D V E G E TA B L E Q U I N O A
NUTRITIONAL INFO
INGREDIENTS
Quinoa
Shrimp
6 cherry tomatoes
Broccoli
Extra virgin coconut oil
Salt-free seasoning, black pepper
carbohydrates: 27 g
fibre: 11.8 g
net carbs: 15.2 g
sugars: 7.6 g
protein: 27.5 g
DIRECTIONS
How to Cook Quinoa:
1. After removing it from the package, place the quinoa into a sieve
(fine strainer) and rinse it in ample running water for several minutes to remove its bitter-tasting coating of unpalatable saponins.
Note that most commercially sold quinoa has had this bitter coating already removed, so it can be used without pre-rinsing.
There are 2 ways to cook quinoa:
Heat quinoa in a pot on the stove with 1.5 times its volume of water
Bring to a boil without the lid on the pot, reduce heat and simmer
half-covered for 1215 minutes with the lid on the pot.
Its done when the germ separates from the seeds (a cooked germ has
a tiny curl and should have a slight bite to it (like al dente pasta).
From this, you measure cup of quinoa.
Or Use your rice cooker, using the same protocol as you would for rice.
BONUS TIPS:
Broccoli: Did you know that this cruciferous vegetable contains more
vitamin C than an orange? It also contains more calcium than a glass
of milk! Broccoli is packed with a phytochemical called sulforaphane,
which has been shown to lower the risk of many types of cancers1.
Broccoli is a cruciferous vegetable. Do not overcook cruciferous
vegetables as it will produce a strong unappealing sulfur odour.
Eat your cruciferous vegetables either raw or lightly steamed. This
ensures you will retain their phytochemicals and disease-preventing
effects2. (Reference 1, Reference 2)
Shrimp: The American Heart Association actually does not
recommend abstaining from shrimp if you have normal cholesterol
levels. Why? Because it is lower in saturated and total fat than most
meats and poultry. According to scientists from The Rockefellar
University and the Harvard School of Public Health, despite its high
level of cholesterol, steamed shrimp does not adversely affect the
lipoprotein profile in individuals with normal cholesterol levels. In
71
Always measure the quinoa AFTER it has been cooked. Store left-over cooked quinoa in the fridge for 4 days. If you accidentally cook
more than 4 days worth of quinoa, you can freeze it for later use.
Store unused uncooked quinoa in the freezer. (Reference)
Add the following to the cooked quinoa:
1 cup of microwave steamed broccoli florets (or green vegetable
of choice)
4 oz shrimp (I purchase frozen shrimp with the lowest possible sodium content) prepare the shrimp in a skillet using 1 tbsp extra virgin coconut oil dont overcook the shrimp. Note: if you purchased
pre-cooked shrimp, just add them to the quinoa
6 cherry tomatoes
Salt-free seasoning, black pepper
1 tsp dehydrated minced onion
fact, it tends to increase the HDL good cholesterol levels. (Reference)
Quinoa: Quinoa (pronounced keen-wah), is a whole grain known for
being a dietary staple of the ancient Incas of South America. It is a
low-glycemic index complex carbohydrate, as well as an excellent
source of protein, providing all 9 essential amino acids. In fact,
quinoa has twice the protein of regular cereal grains with fewer carbs.
This gluten-free high-fibre ancient grain is most typically available
in stores in the red or golden varieties. Quinoa has a slightly nutty
flavour and a light fluffy texture.
Red quinoa has a chewier texture and a stronger and earthier flavour
than its golden counterpart. Both provide a source of dietary fibre,
vitamin E, B vitamins, calcium and phosphorus. (Reference)
Tomatoes: Tomatoes are a rich source of lycopene, a powerful
anti-cancer agent. But did you know that lycopene needs fat to be
optimally absorbed? Be sure to add a healthy fat to your tomato
dishes, such as extra virgin olive oil or extra virgin coconut oil.
(Reference)
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73
Tilapia Rice
Pilaf
INGREDIENTS
Tilapia
Brown rice
NUTRITIONAL INFO
Green beans
Salt-free seasoning, black pepper, dill.
carbohydrates: 19.1 g
fibre: 3.8 g
net carbs: 15.3
sugars: 3,6 g
protein: 31.1 g
DIRECTIONS
Tilapia:
6. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
tilapia
7. Season with salt-free seasoning and black pepper.
8. Place 1 cup of green beans in a microwave-safe glass dish. Fill the
dish with just enough water to cover the bottom of the dish (not a
lot!). Cover with plastic wrap and microwave for 23 minutes.
9. Plate the tilapia and green beans over the rice.
BONUS TIPS:
Why Brown Rice instead of White Rice?
Brown rice still has the bran intact, so it has more fibre than white rice.
It also contains more nutrients (magnesium, manganese, selenium
and zinc) than white rice. And lastly, brown rice releases sugars more
slowly into your blood stream than white rice, which helps minimize
fat storage. It is also a better option for those who have diabetes or
who want to prevent it. (Reference)
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Grilled Shrimp
A N D V E G E TA B L E Q U I N O A
INGREDIENTS
Quinoa
Shrimp
Zucchini
NUTRITIONAL INFO
Peppers (any colour)
Extra virgin coconut oil
Salt-free seasoning, black pepper
carbohydrates: 19 g
fibre: 4.7 g
net carbs:
sugars: 7.6 g
protein: 23.5 g
DIRECTIONS
75
Always measure the quinoa AFTER it has been cooked. Store left-over cooked quinoa in the fridge for 4 days. If you accidentally cook
more than 4 days worth of quinoa, you can freeze it for later use.
Store unused uncooked quinoa in the freezer. (Reference)
Add the following to the cooked quinoa:
1 cup of grilled peppers (any colour)
1 cup of grilled steamed zucchini (chopped)
4 oz shrimp (I purchase frozen shrimp with the lowest possible sodium content) prepare the shrimp in a skillet using 1 tbsp extra virgin coconut oil dont overcook the shrimp. Note: if you purchased
pre-cooked shrimp, just add them to the quinoa
6 cherry tomatoes
Salt-free seasoning, black pepper
1 tsp dehydrated minced onion (or chop an onion if you have time)
a body of water. Bottom feeders are scavengers because they eat the
waste of other animals, as well as pollutants (including dioxins) that
are dumped into the ocean by man. (Reference)
Two portion sizes per week of shrimp are considered safe to eat by
the American Dietetic Association.
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77
Bison Mushroom
Onion Burgers
INGREDIENTS
NUTRITIONAL INFO
Salt-free seasoning, garlic, dehydrated
minced onion (or sliced fresh onion), black
pepper
carbohydrates: 38.4 g
fibre: 6.2 g
net carbs: 32.2
sugars: 1.6 g
protein: 31.4 g
DIRECTIONS
1. Measure 3 oz of ground bison meat. Season with salt-free seasoning, garlic, dehydrated minced onion (or sliced fresh onion) and
black pepper and mix to disperse the seasoning. Press it into a
hamburger patty shape using your hands.
2. Grill (on a non-stick skillet or use cooking spray) the bison patty
BONUS TIPS:
Ezekiel 4:9 Bread:
It is made from freshly sprouted, organically grown whole grains. The sprouting
process releases vitamins and minerals stored in the whole grains. It also
increases the protein content and decreases the calories and carbohydrates
found in the original grain.
It is flourless
It is a complete protein
It is high in fibre
It is not gluten-free, but the sprouting process converts the gluten to a more
digestible (tolerable) state. In fact, many people with gluten sensitivities are
able to consume sprouted products without any adverse reactions.
It is lower on the glycemic index and is therefore a better choice than bread made
with refined flour for type 2 diabetics and for people trying to lose weight.
Ingredients: Organic Sprouted Wheat, Malted Barley, Organic Sprouted
Millet, Organic Sprouted Barley, Organic Sprouted Lentils, Organic Sprouted
Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Sea Salt
Ezekiel 4:9 bread is found in the freezer section of your grocery store.
(Reference)
Wheres the beef?
You may have noticed my recipes do not feature beef. Many fitness models
eschew red meat (aka the diet buster) because of its alleged high fat content.
Fatty cuts of red meat contain high levels of saturated fat, which is known to
raise cholesterol levels, clog arteries and increase your risk of heart disease,
diabetes and cancer.
The Harvard School of Public Health recommends eating red meat rarely
because of its saturated fat content and link to certain kinds of cancer.
According to a report from a project by the American Institute for Cancer Research
and the World Cancer Research Fund, people who ate 3.5 ounces of red meat
(beef, lamb and pork) daily had a 17% increased risk of developing colon cancer
compared to those who ate no red meat, and those who ate 7 ounces of red meat
daily had a 34% higher risk.
A National Cancer Institute study of half a million people found that those who
ate 4 or more ounces of red meat daily were 30% more likely to have died
of any cause during a 10 year period than those who consumed less. Those
who ate mostly poultry or fish had a lower risk of death. So ensure red meat is
only an occasional part of your diet. And remember to avoid processed meat
(bacon, sausage, hot dogs, deli meats) as they are also linked to higher cancer,
heart disease and diabetes risk.
If you are a meat lover, dont panic. There are still options. Leaner cuts of
beef contain little fat, such as sirloin and round, and can be incorporated into
a heart-healthy diet. Grass-fed beef contains less saturated fat, higher levels
of heart-healthy omega-3 fatty acids and more CLA (conjugated linoleic acid)
than grain-fed. CLA is a type of fat that actually helps you reduce body fat
and increase lean muscle mass when combined with a healthy lifestyle and
exercise program.
An even better option is bison (buffalo) meat. In fact, it is often referred to as
the better red meat because it is highly nutrient dense, low in calories, high
in protein, high in iron, high in CLA and tastes great. Bison are grass-fed and
consequently have a lower fat and cholesterol content than beef and pork.
Bison can be used interchangeably with beef in most recipes, which means you
will still be able to enjoy your favourite dishes, except they will be healthier!
(Reference 1, Reference 2, Reference 3, Reference 4, Reference 5, Reference 6)
Raw Garlic:
The health benefits of garlic have been touted for centuries. It has been used
to lower blood pressure and cholesterol, prevent cancer, and even as an antibacterial, anti-fungal and anti-viral agent.
One clove of garlic provides vitamins A, B, C, selenium, iodine, potassium, iron,
calcium, zinc and magnesium. Tests have revealed that raw garlic can detoxify
the body by increasing antioxidant levels. (Reference)
78
Chicken
Fried Rice
INGREDIENTS
Brown rice
Cremini mushrooms
NUTRITIONAL INFO
Onions
Salt-free seasoning and black pepper
carbohydrates: 20.8 g
fibre: 1.6 g
net carbs: 19.2 g
sugars: 4.5 g
protein: 29.8 g
DIRECTIONS
BONUS TIPS:
Black Pepper:
Black pepper contains piperine, which has been shown to boost
thermogenesis by stimulating the nervous system. (Reference)
What is Thermogenesis?
Thermogenesis refers to a process in which your body burns calories
in the foods you have just eaten, converting these calories to heat.
In theory, if you eat a thermogenic food, your core temperature will
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80
81
Salmon Rice
Pilaf
INGREDIENTS
NUTRITIONAL INFO
Brown rice
Salt-free seasoning, black pepper
carbohydrates: 16.4 g
fibre: 2 g
net carbs: 14.4
sugars: 0 g
protein: 34.1 g
DIRECTIONS
Tilapia:
6. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
salmon
7. Season with salt-free seasoning and black pepper.
8. Place 1 cup of asparagus in a microwave-safe glass dish. Fill the
dish with just enough water to cover the bottom of the dish (not a
lot!). Cover with plastic wrap and microwave for 2-3 minutes.
9. Plate the salmon and asparagus over the rice.
dioxins than wild salmon. Studies have found that the fishmeal pellets
that are fed to the farm-raised salmon are highly contaminated with
PCBs. Every time you digest farm-raised salmon, cancer-causing PCBs
are released into your system, which are in turn stored in your own
body fat. If you eat farm-raised Atlantic salmon on a regular basis,
the PCBs and other contaminants will bioaccumulate inside of you.
Wild Alaskan salmon poses the lowest contamination risk and is the
best option for salmon consumption. The next best wild-caught
salmon options include Southeast Alaskan chum, sockeye (red), coho
(silver), pink, and Chinook (king). Wild-caught salmon have a higher
protein content and a lower fat content than farm-raised salmon.
Eighty percent of the salmon consumed worldwide is farm-raised,
making it harder to find wild-caught salmon. If your grocery store
does not carry wild-caught Alaskan salmon, it is recommended that
you purchase wild-caught Alaskan salmon in canned form (with no
salt added) as the next best option. (Reference)
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83
Chicken
and Mushrooms
INGREDIENTS
Enoki mushrooms
Cremini mushrooms
Chicken scaloppini (thinly sliced chicken)
NUTRITIONAL INFO
Salt-free seasoning, garlic, dehydrated
onion flakes, black pepper.
Ground flaxseed meal
carbohydrates: 8.5 g
fibre: 2.9 g
net carbs: 38.8 g
sugars: 2.1 g
protein: 30.4 g
DIRECTIONS
BONUS TIPS:
Ground Flaxseed:
Flaxseed contains soluble and insoluble fibre, as well as mucilage.
Not only does mucilage help protect against bowel cancer, but it also
helps stabilize your blood sugar. And fibre, as you know, helps relieve
constipation.
Ground flaxseed expands up to 5 times when ingested, which means
84
Key Lime
Cheesecake
PROTEIN SHAKE
INGREDIENTS
NUTRITIONAL INFO
2 tsp of low-fat cottage cheese
Ice
Unsweetened vanilla almond milk (or
water)
carbohydrates: 13.8 g
fibre: 7.8 g
net carbs: 6 g
sugars: 2.2 g
protein: 23.8 g
DIRECTIONS
BONUS TIPS:
Stevia:
Stevia extract is a natural sweetener that is 300 times sweeter
than sugar. It contains no sugar and unlike artificial sweeteners
(e.g., aspartame) it is not derived artificially from chemicals. Stevia
is derived from the extremely sweet leaves of the stevia plant.
(Reference)
Stevita Stevia contains zero calories, zero sugar, zero
carbohydrates, zero caffeine and will not spike blood sugars!
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86
87
Tilapia
INGREDIENTS
Tilapia
Broccoli
Salt-free seasoning, black pepper
Sliders
Lime
Onion (or dehydrated minced onion)
Cilantro
NUTRITIONAL INFO
carbohydrates: 3 g
fibre: 2 g
net carbs:
sugars: 1 g
protein: 23 g
DIRECTIONS
BONUS TIPS:
Tilapia:
Although tilapia contains heart-healthy omega-3 fatty acids, they also
contain a high amount of unfavourable omega-6 fatty acids. Omega-6
fatty acids are polyunsaturated fats that help lower cholesterol levels;
slicing an onion, but if you prefer, you can slice and add a fresh onion)
TBSP of chopped cilantro (you can even buy it in a squeezable
tube to save time)
2. Blend the ingredients in the food processor.
3. Roll into small patties.
4. Place on grill (use non-stick cooking spray) for 10 minutes.
5. Serve immediately
88
Cheesy Chicken
and Broccoli
ON MIRACLE NOODLES
INGREDIENTS
NUTRITIONAL INFO
Black pepper, salt-free seasoning
Miracle Noodles
carbohydrates: 9.5 g
fibre: 6 g
net carbs:
sugars: 3.5 g
protein: 34 g
DIRECTIONS
1. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
chicken breast
2. Steam 2 cups of broccoli florets (steam them in a microwave for 2
minutes)
3. Prepare the Miracle Noodles: drain the pack and rinse in a strainer
BONUS TIPS:
Miracle Noodles and Miracle Rice:
Calorie free
Carbohydrate free
Gluten free and wheat free
Kosher
Made of a healthy natural soluble fibre called Glucomannan,
which is known to lower cholesterol
Foods high in soluble fibre help prevent your blood sugar levels
from rising too high after meals by keeping food in the stomach
longer.
Beneficial effects backed by medical studies for type II diabetes,
constipation, obesity and cholesterol
89
HIGH
HIGHPROTEIN,
PROTEIN,HIGHER
LOWER CARB, LOWER FAT RECIPES
90
91
Grilled
Chicken
with Sugar Snap Peas
A N D C H E E S Y B A K E D T O M AT O
INGREDIENTS
Tomato
Sugar snap peas
Skinless chicken breast
NUTRITIONAL INFO
Nutritional yeast
Salt-free seasoning, black pepper, chili
pepper flakes
carbohydrates: 15.7 g
fibre: 6 g
net carbs: 9.7 g
sugars: 8.7 g
protein: 33.8 g
DIRECTIONS
1. Cut the top off of 1 medium sized fresh tomato.
2. Sprinkle 1 tbsp of nutritional yeast over the top of the tomato,
which will impart a cheesy flavour. You can also season it with
your favourite salt-free seasoning and herbs.
3. Place the tomato in an oven-safe pan and bake at 350 F for 2030
minutes.
10 minutes before the tomato is finished, prepare the chicken
and sugar snap peas:
BONUS TIPS:
Organic Food:
Organic food is grown or raised without chemical fertilizers, pesticides,
weed killers or drugs (antibiotics or growth hormones) and excludes
genetic engineering.
Organic food can cost 1.5 to 2 times more than regular food because more
labour and expense are required to grow and raise plants and animals with
organic feed and without the use of chemical fertilizers, pesticides and
drugs. (Reference)
Why should you purchase organic food?
Organic food has less pesticide residue compared with conventional food
and it is better for the environment because pesticides can kill birds and
small animals.
It is postulated that long-term exposure to small amounts of pesticide
residues in food may lead to their accumulation in our bodies and could
potentially lead to nervous system disorders, immunosuppression,
reproductive damage and cancer. No tests have confirmed this theory, but
just to be on the safe side, I elect to minimize my exposure to pesticide
residues in foods by purchasing organic food. (Reference)
But organic food is so expensive. Is there another option?
I save money by purchasing locally grown organic food from farms and
famers markets. Many small farms use organic methods to grow and raise
their food, but cannot afford to become organically certified. This means
the food will cost less, and furthermore, you will be supporting your local
farmers.
If you do not want to buy organic food, you can lower the amount of pesticides
on your food by washing fruits and vegetables under running water using a
scrub brush. You can also peel apples, pears and peaches, but be aware that
you are peeling away many of the fruits most beneficial nutrients. Washing
and peeling, however, do not remove pesticides inside the fruit or vegetable.
Grow your own produce.
Purchase the Clean 15. The Environmental Working Group (EWG) ranks
fruits and vegetables according to their degree of contamination in the
Shoppers Guide to Pesticides. This helps you decide what foods you
should buy organic. Below is their 2011 list of their Dirty Dozen (the 12
most contaminated fruits and vegetables) and the Clean 15 (the least
contaminated with pesticides).
The Dirty Dozen: consider buying these organic
apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell
peppers, potatoes, blueberries, lettuce, kale/collard greens.
The Clean 15: you can opt to purchase these as non-organic
onions, sweet corn, pineapple, avocados, asparagus, sweet peas, mangos,
eggplant, cantaloupe, kiwis, cabbage, watermelon, sweet potatoes,
grapefruit, mushrooms. (Reference)
92
Chocolate
Miracle Rice
PROTEIN PUDDING
INGREDIENTS
BSN Isoburn Fat Burning Protein Powder
Matrix (Vanilla Ice Cream)
Miracle Rice
NUTRITIONAL INFO
Water (or unsweetened almond milk)
carbohydrates: 5 g
fibre: 2 g
net carbs: 3
sugars: 2 g
protein: 20 g
(using water)
DIRECTIONS
1. Open 1 package of Miracle Rice (Shirataki rice): drain the water out
of the package and rinse the rice in cool water for 30 seconds. Set
aside to dry while you prepare the chocolate sauce. Miracle Rice
has zero calories!
2. In a bowl, combine the following:
93
94
95
Grilled
Chicken Salad
INGREDIENTS
Grilled chicken
Cherry tomatoes
Cucumber
Spinach
NUTRITIONAL INFO
Goji berries
Apple Cider Vinegar
Salt-free seasoning, black pepper
carbohydrates: 23 g
fibre: 5.5 g
net carbs: 17.5 g
sugars: 12.2 g
protein: 31.5 g
DIRECTIONS
4.
96
Baked Pepper
STUFFED WITH CHICKEN
INGREDIENTS
Green pepper
Extra lean ground chicken
Salt-free seasoning, dehydrated minced
NUTRITIONAL INFO
onion flakes (or freshly chopped onion),
black pepper, chili pepper flakes
carbohydrates: 5.5 g
fibre: 2 g
net carbs: 3.5 g
sugars: 2.9 g
protein: 21.5 g
DIRECTIONS
BONUS TIPS:
Protein and Fat Loss:
According to researchers at the Harvard School of Public Health,
protein burns more calories during digestion compared to fat or
carbohydrates. This is one reason high protein diets are helpful
for fat loss. Another study by Paddon-Jones, et. al. published in
the May 2008 issue of the American Journal of Clinical Nutrition
found that individuals whose diets contained more protein not
97
98
99
Citrus Tilapia
INGREDIENTS
Tilapia
Zucchini
Green peppers
NUTRITIONAL INFO
Lime
Extra virgin coconut oil
Salt-free seasoning, dill, black pepper
carbohydrates: 9.1 g
fibre: 3.4 g
net carbs: 5.7 g
sugars: 7.6 g
protein: 30.8 g
DIRECTIONS
1.
BONUS TIPS:
What is the Volumetrics Diet?
The Volumetrics Diet is based on the principle that eating lowcalorie foods (e.g., vegetables) that make you feel full can aid in
weight loss. Since these foods are high in fibre and water, you
can eat generous portions without feeling deprived or hungry.
So go ahead and eat your vegetables! Another great trick is to
begin your meal with a salad or a low-sodium broth-based soup:
this will make you feel full, causing you to consume less calories
over the course of your meal. Its relatively easy to adhere to a
volumetrics diet over the long haul because you will never feel
deprived.
The following are permitted on this diet: fruit, vegetables, lean
meats, poultry, fish, whole grains, beans and low-fat dairy.
100
Chicken
Burgers
NUTRITIONAL INFO
INGREDIENTS
Green pepper
Extra lean ground chicken
Salt-free seasoning, dehydrated minced
carbohydrates: 5.5 g
fibre: 2 g
net carbs: 3.5 g
sugars: 2.9 g
protein: 21.5 g
DIRECTIONS
For 2 burgers
The Green Pepper:
1. Using a knife, cut the 4 side walls off 1 large bell pepper, so that
you have 4 separate squares.
2. Cut each wall into the shapes of hamburger buns (use scissors).
The Extra Lean Ground Chicken:
3. In a bowl, mix 4 oz of uncooked extra lean ground chicken with
salt-free seasoning, dehydrated minced onion flakes (or freshly
chopped onion), black pepper, chili pepper flakes
BONUS TIPS:
The pulpy white interior of the bell pepper is rife with beneficial
flavonoids. Although most people prefer to remove this section, it
can indeed be eaten.
(Reference)
101
4. Using your hands, divide the meat into 2 equal portions. Roll each
into 2 patties.
5. In a non-stick skillet (or lightly coated with cooking spray), grill the
2 patties (flip to ensure both sides are cooked). Cut the center to
ensure it is fully cooked.
Combine:
6. Place the patties into your green pepper buns. This recipe yields 2
burgers (4 oz chicken and 1 green pepper in grand total).
102
103
Low Carb
Pizza
INGREDIENTS
NUTRITIONAL INFO
Spinach
Broccoli
Cherry tomatoes
Nutritional yeast
DIRECTIONS
1.
2.
carbohydrates: 5.35 g
fibre: 3.4 g
net carbs:
sugars: 1,75 g
protein: 24.6 g
4.
5.
BONUS TIPS:
Hot Chili Peppers:
Did you know that chili peppers speed up your metabolism and
increase fat burning?
Capsaicin, the active ingredient in chili
peppers responsible for that notorious inferno effect in your mouth,
can induce thermogenesis and increase body temperature.
(Reference)
104
Chicken Noodle
Soup
INGREDIENTS
NUTRITIONAL INFO
Black pepper, dehydrated minced onion
flakes, salt-free seasoning
GG Bran Scandinavian Crispbread
Miracle Noodles
carbohydrates: 19 g
fibre: 10 g
net carbs: 9 g
sugars: 2 g
protein: 31 g
DIRECTIONS
105
5. Prepare the Miracle Noodles: drain the pack and rinse in a strainer
for a couple of minutes. Add it to the soup. When added to your
dishes, it absorbs the flavour of your food.
6. Enjoy your soup with crackers, or in this case, with 2 GG Bran Scandinavian Crispbreads.
Cremini Mushrooms:
Did you know?
The difference between white button, cremini and portobello
mushrooms is just age! The portobello mushroom is merely an
overgrown white button mushroom, meaning it is permitted to
grow for a longer period of time! White button mushrooms are the
youngest, portobello are the oldest, and cremini mushrooms are in
between these 2 varieties.
(Reference)
106
107
Mac n Cheese
INGREDIENTS
NUTRITIONAL INFO
carbohydrates: 14.7 g
fibre: 10.4 g
net carbs: 4.3 g
sugars: 1.6 g
protein: 13.5 g
DIRECTIONS
STEP 1:
1. Prepare 1 bag of Tofu Shirataki Macaroni as follows:
2. Rinse the noodles for 12 minutes. (The Shirataki Noodle is precooked.)
3. Drain thoroughly and dry with a paper towel.
4. Always add the noodles as the last ingredient of cooking to avoid
noodles becoming chewy.
STEP 2:
5. Place 2 tbsp unsweetened unflavoured almond milk: place in miBONUS TIPS:
Almonds:
Almonds contain more fibre (~3g/ounce) than any other nut.
Consider purchasing 100-calorie raw almond snack packs to assist with portion
control. Inattention to portion size is a major contributor to weight gain, regardless
of whether the food ingested is healthy. If you consume more calories than you burn
through activity, you will store fat.
Although nuts provide an excellent source of heart-healthy fats, protein and fibre,
they pack a calorie wallop. Epidemiologic data shows, however, that higher nut
consumption is not associated with an increased likelihood of weight gain among
women.1 It turns out that not all of the fat calories in nuts are entirely absorbed in
the gastrointestinal tract. Some of those calories are ultimately passed through the
body undigested and flushed down the toilet! Research reveals that up to 15% of the
lipid content of whole nuts may be lost in your stool.2, 3
Do not be misled into thinking, Because some of the fat calories in nuts will be
excreted from my body, I can therefore eat way more nuts and not gain weight.
Calories do count, even if they are healthy! Most studies cite the recommended nut
consumption as 1 ounce 25 times a week.
Tofu Shirataki Macaroni:
Tofu Shirataki is a pasta alternative made from blending the root of the Konnyaku (a
member of the yam family) and tofu.
DO NOT COOK SHIRATAKI NOODLES. COOKING MAKES THE NOODLE CHEWY.
Tofu shirataki cannot be frozen. They do, however, need to be refrigerated.
It only contains 1 g of net carbohydrates and 20 calories per package! Its glutenfree, dairy-free, cholesterol-free, sugar-free, vegan and kosher.
Soy5:
There is an abundance of paranoia on the Internet when it comes to soy. According to
Andrew Weil, M.D, the claims that unfermented soy foods (i.e., tofu and soy milk) contain
toxins that can cause cancer, pancreatic enlargement, stunted growth and even block
enzymes needed to digest protein are misleading.
I have provided you with an excerpt from Dr. Andrew Weils article:
Other concerns about soy safety focus on the following issues:
Breast cancer: Here, the idea is that high levels of isoflavones, active ingredients in soy that
behave like estrogen in the body, may increase the risk of breast cancer. While high levels
of isolated isoflavones may do so, it appears that the total mix of weak plant estrogens
in soy protects the bodys estrogen receptors. This protection may reduce the effects of
excess estrogen exposure from such external sources as meats and dairy products from
hormone-treated cows as well as artificial chemicals and industrial pollutants that act as
foreign estrogens. Japanese women whose diets contain a lot of soy foods have only onefifth the rate of breast cancer that occurs among Western women.
Thyroid Problems: Excess consumption of soy can affect thyroid function, but only if you
have a thyroid disorder to begin with or if youre not getting enough iodine in your diet
(a rare deficiency in the United States). If you take medication for hypothyroidism (low
thyroid) and are concerned about the effect of eating two daily servings of soy, have your
thyroid levels checked regularly.
Mineral absorption: The idea that substances in soy called phytates block absorption of
essential minerals is also in circulation, but there is no scientific data suggesting that soy
consumption leads to mineral deficiency in humans.
All told, based on the evidence to date, I see no reason to worry about eating soy foods,
whether fermented or not. I still recommend consuming one to two servings of soy per
day, an amount equivalent to one cup of soy milk, or one half cup of tofu, soy protein
(tempeh) or soy nuts.
My advice: everything in moderation. Even moderation in moderation!
Reference 1: Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA et al. Prospective study
of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr.
2009 Jun;89(6):1913-9.
Reference 2: Int J Obes (Lond). 2008 Feb;32(2):322-8. Epub 2007 Oct 2. Peanut digestion
and energy balance.
Reference 3: Br J Nutr. 2007;v98:651-656. Effect of chronic consumption of almonds on
body weight in healthy humans.
(References 4, References 5)
108
Celery Pasta
with Scallops
PSEUDO LINGUINI
INGREDIENTS
Scallops
Celery
Walnuts
Cherry tomatoes
NUTRITIONAL INFO
Lemon pepper (salt-free)
Unsweetened unflavoured almond milk
Garlic
carbohydrates: 11.4 g
fibre: 3.3 g
net carbs: 8.1 g
sugars: 5.1 g
protein: 23.1 g
DIRECTIONS
Celery Pasta:
1. Peel 4 celery stalks into noodle shapes (use carrot peeler)
2. Place noodles into boiling water (with fresh squeezed lemon) for
10 minutes
3. Strain
4. Add of a squeezed lemon and salt-free lemon pepper
The Scallops:
5. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
scallops on medium heat for approximately 4 minutes per side.
BONUS TIPS:
Walnuts:
Walnuts contain more omega-3 fatty acids than other nuts, and as
we know, omega-3 fats help lower LDL (bad) cholesterol and may
even reduce arterial inflammation. Walnuts are also an excellent
source of antioxidants, vitamin E, selenium and magnesium.
(Reference)
Celery:
Not only is celery high in filling fibre, but it is also low in calories
109
110
111
Chocolate-Dipped
Strawberries
INGREDIENTS
Strawberries
BSN Isoburn Fat Burning Protein Powder
Matrix (Chocolate Milkshake)
NUTRITIONAL INFO
Extra virgin coconut oil
Water (or unsweetened almond milk)
carbohydrates: 16.1 g
fibre: 4.9 g
net carbs: 11.2 g
sugars: 9 g
protein: 21 g
DIRECTIONS
BONUS TIPS:
Strawberries:
Strawberries are chock full of vitamins, fibre, and antioxidants
known as polyphenols. Strawberries are also a sodium-free, fat-free,
cholesterol-free, low-calorie food: in fact 1 cup of strawberries has
only 46 calories. They are also a good source of manganese and
potassium. And did you know you get more vitamin C from eating
eight strawberries than from an orange?
(Reference)
Whats the difference between extra virgin and virgin coconut oil?
You may think that an extra virgin status would denote a higher
quality (and therefore more expensive) coconut oil compared to its
virgin counterpart. This is true for olive oil, but not true for coconut
oil. There is no difference between virgin and extra virgin coconut oil.
112
Orange
Creamsicle
A N D P I S TA C H I O S
INGREDIENTS
NUTRITIONAL INFO
1/2 scoop BSN Syntha-6 (Orange Smoothie)
carbohydrates: 9 g
fibre: 3.7 g
net carbs: 5.3 g
sugars: 3 g
protein: 24.1 g
DIRECTIONS
1. In a bowl, mix 1/2 scoop BSN Syntha-6 (Orange Smoothie) with the
same amount of water that your Popsicle mold can hold.
2. After mixing well, pour the mixture into the Popsicle mold and
freeze.
BONUS TIPS:
Pistachios are known as the skinny nut because they are the lowest
calorie nut. One ounce (160 calories) represents 47 pistachio nuts.
They also take longer to eat because you must first remove the shell.
When you eat slowly, fullness messages are sent to your brain, which
requires about 20 minutes to receive this not hungry anymore
signal. This de-shelling strategy will prevent you from outracing
these fullness signals. (Reference)
Research reveals that up to 15% of the lipid content of whole nuts
may be lost in your stool. But, do not be mislead into thinking:
Because some of the fat calories in nuts will be excreted from
my body, I can therefore eat way more nuts and not gain weight.
Calories do count, even if they are healthy! Most studies cite the
recommended nut consumption as 1 ounce 25 times a week.
113
References:
1. Int J Obes (Lond). 2008 Feb;32(2):322-8. Epub 2007 Oct 2. Peanut
digestion and energy balance.
2. Br J Nutr. 2007;v98:651-656. Effect of chronic consumption of
almonds on body weight in healthy humans.
Watch Your Sodium! Health Canada has set the adequate daily
intake of sodium at 1500 mg (with an upper tolerable limit of 2300
mg). Salt is ubiquitous, and thanks to sodium-laced processed and
restaurant foods, Canadians are now consuming an average of
3400 mg of sodium a day! Excessive sodium intake can cause high
blood pressure, which is linked to an increased risk of heart attack,
stroke and kidney disease. Heres the bottom line: reduce salt intake,
improve health. (Reference)
114
115
Chicken
and Avocado
WRAPS
INGREDIENTS
Collard greens
Grilled skinless chicken breast
NUTRITIONAL INFO
Avocado
Salt-free seasoning, black pepper
carbohydrates: 14.2 g
fibre: 8 g
net carbs: 4 g
sugars: 0.8 g
protein: 26.9 g
DIRECTIONS
1. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
chicken breast
2. Cut of an average-sized avocado into small strips
3. Wash and dry 4 (~1 cup) of collard greens. Cut off the stems to
facilitate folding.
BONUS TIPS:
Avocado:
Avocados are a good source of fibre, potassium, and vitamins C, K,
folate, lutein, and B6. Note that a higher folate intake is associated with
a lower risk of heart disease1.
Avocados can help you lose weight: Half an avocado contains 5 grams
of fibre (soluble and insoluble: which keeps your digestive system
running smoothly). Furthermore, soluble fibre slows the breakdown of
carbohydrates in your body, helping you feel full for longer1.
Avocados also contain oleic acid, a fat that activates the part of your
brain that makes you feel full. The oleic acid in avocados also helps
lower LDL (bad) cholesterol levels.
Avocado can help stabilize blood sugar! Loaded with beneficial
monounsaturated fat, avocado slows digestion and helps keep blood
sugar from spiking after a meal. A diet high in good fats may even help
reverse insulin resistance, which translates to steadier blood glucose
levels.
Try putting mashed avocado on sandwiches instead of mayonnaise or
butter1.
Prevent your leftover avocado from turning brown by spritzing the
flesh with lemon juice. Then wrap it in plastic.
An avocado contains 22 g of healthy fats, 3 g of protein, 13 g of carbs
(of which 10 g are fibre!). The 1 g of sugar it contains, mannoheptulose,
has a unique chemical structure that actually helps clear glucose from
the blood. Rats fed a concentrated form as part of a study became
more insulin sensitive and lived 30% longer than the control rats.
4. Divide the chicken and avocado among the 4 collard greens. Season with your favourite salt-free seasoning and/or black pepper.
5. Roll into a wrap.
(Reference 1)
Reference 2: OConnell, Jeff. Sugar Nation: The Hidden Truth Behind
Americas Deadliest Habit and the Simple Way to Beat It. Hyperion, 2010.
p. 221
Collard Greens:
Collard greens provide a good source of vitamin C, soluble fibre and
anticancer nutrients (diindolymethane and sulforaphane).
100g (4 cups) of collards contain 46 calories.
Fresh collard leaves can be refrigerated for up to 3 days. Cooked
collard; however, can be frozen and stored for greater lengths of time5.
Reference 1: Collard greens nutrition facts. Nutrition-and-you.com.
Retrieved 2012-07-26.
Reference 2. Start eating green for your health this St. Patricks Day. Med.
umich.edu. 2007-03-05. Retrieved 2012-07-26.
Reference 3. Glucosinolates and Sulforaphane in Broccoli and Cruciferous
Vegetables May Help Prevent and Treat Cardiovascular Disease, Diabetes,
Bacterial Infections, and Some Cancers. Emediahealth.com. 2011-04-25.
Retrieved 2012-07-26.
Reference 4. Prostate Cancer: Why Cruciferous Vegetables. Drgeo.com.
2012-02-12. Retrieved 2012-07-26.
(Reference 5)
116
Chocolate
Peanut Butter
PROTEIN PUDDING
INGREDIENTS
BSN Isoburn Fat Burning Protein Powder
Matrix (Chocolate Milkshake)
All Natural Peanut Butter (or PB2)
NUTRITIONAL INFO
Cinnamon
Water (or unsweetened almond milk)
carbohydrates: 5 g
fibre: 0 g
net carbs: 5 g
sugars: 1 g
protein: 25 g
DIRECTIONS
1. Combine the following in a bowl:
1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)
1 tbsp all-natural (sodium-free) peanut butter (or almond butter)
BONUS TIPS:
All natural peanut butter:
Unlike regular peanut butter, all natural peanut butter does not
contain hydrogenated fats, trans fats, sugar or salt. It is made
solely with peanuts!
A freshly opened jar contains a layer of oil on top. Store the jar
upside down in your pantry to keep the oil at the bottom. Stir to
blend the oil with the rest of the butter before serving.
(Reference)
Peanut Butter Substitution: PB2
Its no secret that peanut butter is high in fat calories. If you are
a peanut butter addict and have a hard time exercising portion
control, then PB2 Powdered Peanut Butter is for you!
PB2 has the same consistency and taste as full fat peanut butter,
minus the guilt!
PB2 has nearly 85% less fat calories than conventional peanut
butter!
117
or PB2
A dash of cinnamon
2. Moisten the mixture with water (or unsweetened almond milk) until a pudding-like consistency is generated
PB2 is made with high quality peanuts that are slow-roasted and
pressed to remove the oil.
PB2 is all natural with no artificial flavours, sweeteners, or
preservatives.
PB2 Powdered Peanut Butter is mixed with water to create a
traditional peanut butter mixture.
PB2 can be used as a substitute for peanut butter in recipes.
Ingredients: roasted peanuts, salt, and sugar.
PB2 Nutritional Information: 2 tbsp: 45 cal, 1.5 g of fat, 94 mg of
sodium, 5 g of carbohydrates, 2 g of fibre, 1 g of sugar and 5 g of
protein.
Chocolate PB2 Nutritional Information: 2 tbsp: 45 cal, 1 g of fat, 70
mg of sodium, 6 g of carbohydrates, 1 g of fibre, 3 g of sugar and
5 g of protein.
Compare these values to 2 tbsp of all-natural peanut butter: 180
cal, 16 g of fat, 0 mg of sodium, 6 g of carbohydrates, 2 g of fibre,
2 g of sugar and 8 g of protein.
(Reference)
118
119
Peanut Butter
and Crackers
WITH CUCUMBER
INGREDIENTS
NUTRITIONAL INFO
Calories: 145 cal
fat: 8.2 g
saturated fat: 1.1 g
cholesterol: 0 mg
sodium: 64.2 mg
Cucumber
carbohydrates: 24.6 g
fibre: 12 g
net carbs: 11.4 g
sugars: 4.5 g
protein: 7.4 g
DIRECTIONS
BONUS TIPS:
GG Scandanavian Bran Crispbread
Ingredients: Unprocessed wheat bran, rye flour, salt (salt content
0.4%)
What are Net Carbs?
Not all carbs behave the same way in the body. Understanding
the different behavior of various carbohydrates in your body
can help you make healthier food choices. Most carbohydrates
are digested by your body and converted into glucose. These
are referred to as digestible carbohydrates3. However, there are
carbohydrates that do not have an impact on your blood-sugar
levels. For example, glycerin is digested without being converted
into glucose and fibre cannot be digested at all. Since fibre is not
digested in the small intestine, it is not broken down into glucose
and absorbed into the bloodstream. Your body eventually
excretes fibre.
Net carbs refers to the notion of subtracting fibre from the total
carbohydrate count.
Since fibre is not converted to blood sugar, this allows you some
carbohydrate leeway, meaning you can cheat with a few extra
carbs in the form of high-fibre foods.
120
Chocolate
Coconut
FUDGESICLE
INGREDIENTS
NUTRITIONAL INFO
1 tsp extra virgin coconut oil
Water (or unsweetened almond milk)
carbohydrates: 16.1 g
fibre: 4.9 g
net carbs: 11.2 g
sugars: 9 g
protein: 21 g
DIRECTIONS
1. 1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)
2. 1 tsp extra virgin coconut oil
BONUS TIPS:
Extra Virgin Coconut Oil: Coconut oil, known for its high levels of
saturated fat, has had a reputation for years for raising cholesterol
and increasing the risk of heart disease. This theory, however, is now
being revisited. Is coconut oil the exception? Is coconut oil a healthy
saturated fat?
Coconut oil, which is popular amongst vegans, is a vegetable fat
that is solid at room temperature. It has a sweet coconut flavour,
which makes it a great ingredient for baked goods and sauts1.
I use it in my skillet to saut my chicken, shrimp, scallops, and
egg-white omelets, to roast my sweet potatoes in the oven, and
to make chocolate protein powder fudge! You can even use it in
your smoothies, on your salads or on your popcorn.
121
3. Mix the above ingredients with the same amount of water that
your popsicle mold can hold
4. Pour mixture into popsicle mold and freeze
122
123
Chocolate
Avocado
INGREDIENTS
Avocado
BSN Isoburn Fat Burning Protein Powder
Matrix (Chocolate Milkshake)
PROTEIN PUDDING
NUTRITIONAL INFO
Water (or unsweetened almond milk)
Cinnamon
Calories: 284cal
fat: 16.7 g
saturated fat: 2.6 g
cholesterol: 10 mg
sodium: 177.2 mg
carbohydrates: 14.6 g
fibre: 9.4 g
net carbs: 5.2 g
sugars: 2.7 g
protein: 22.1 g
DIRECTIONS
5. Slowly add water (or unsweetened almond milk) while stirring until a
creamy pudding consistency is achieved. Blend this with the avocado.
6. Sprinkle with cinnamon
7. To get the smoothest result, place the mixture into a blender, Magic
Bullet or food processor and then serve.
8. Optional: convert it into chocolate chip pudding by adding 1 tsp
of raw cacao nibs.
BONUS TIPS:
Avocado Storage:
Store unripe avocados on the counter and ripe avocados in the fridge.
124
Smoked
Salmon
ON CRISPBREAD
NUTRITIONAL INFO
INGREDIENTS
Dill
Orange
carbohydrates: 23.2 g
fibre: 11.6 g
net carbs: 12.2 g
sugars: 6.1 g
protein: 22 g
DIRECTIONS
1. Take 2 GG Bran Scandinavian Crispbreads and cut them in half,
rendering 4 pieces
2. Measure 3 oz of wild Alaskan smoked salmon and place on top of
BONUS TIPS:
Is smoked salmon safe?
Smoked salmon has a high nutrient content; however, its high levels
of sodium make it a delicacy that should be eaten in moderation and
avoided by those with heart conditions. A 4 oz serving of smoked
salmon contains no sugar and 27 g of high-quality protein. It also
contains high amounts of heart-healthy omega-3 fatty acids, which
are known to reduce your risk of heart disease. The American Heart
Association recommends you consume at least 2 servings of fish
per week to get your omega-3 fatty acids, and salmon contains the
highest amounts of omega-3 compared to other fish.
Keep in mind though, that smoked salmon has less omega-3s than
non-smoked salmon. It is also recommended to consume less than
15 mg of saturated fats a day to minimize your risk of heart disease
and 4 oz of smoked salmon only has 2 mg saturated fat. Furthermore,
one serving of smoked salmon contains 71% of your recommended
daily intake of vitamin B12, 44% of vitamin B1 (niacin), 32% of vitamin
B6, and 31% of phosphorus.
As you are likely aware, deep water fish such as swordfish, shark,
tuna and marlin are notorious for their high levels of contaminants,
including mercury. Wild salmon, however, has negligible mercury
levels. The most beneficial smoked salmon is wild Alaskan smoked
salmon, as it has the lowest contamination risk.
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P28 Bagel
INGREDIENTS
P28 Bagel
Low-fat cottage cheese
NUTRITIONAL INFO
Smoked salmon (wild Alaskan salmon)
Dill
carbohydrates: 26.1 g
fibre: 4 g
net carbs: 22.1 g
sugars: 5.3 g
protein: 41 g
DIRECTIONS
1.
2.
3.
4.
BONUS TIPS:
One P28 bagel contains 28 grams of protein. Its made with whey
isolate and 100% whole wheat. Please note that this bread is not
gluten free.
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Chicken-Risotto
Stuffed Artichokes
INGREDIENTS
NUTRITIONAL INFO
Walden Farms Calorie Free/Sugar Free
Alfredo Sauce
carbohydrates: 21.1 g
fibre: 10.4 g
net carbs: 10.7 g
sugars: 2.8 g
protein: 29 g
DIRECTIONS
You can also boil the artichoke. Place lemon water in the covered
pot when boiling or steaming the artichoke to prevent it from
turning brown.
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other non-stick skillet (or use non-stick cooking spray) over medium-high heat.
7. Putting it All Together:
8. Once the chicken is cooked, measure 3.5 oz and place into a Magic
Bullet or mini food processor with 2 tbsp of Walden Farms Calorie
Free/Sugar Free Alfredo Sauce. Season with freshly ground black
pepper and garlic. Then blend to create the chicken salad. Do not
blend it too long, or else it will turn into a puree.
9. Remove the chicken from the Magic Bullet and mix it into the miracle rice. Season again, if desired.
10. Scoop the fuzzy center out of the artichoke (see photo) and discard.
11. Spoon the chicken salad into the center of the artichoke.
12. To eat, pull the leaves off the artichoke and use them to scoop up
the chicken salad with the fleshy end of the artichoke leaf. Place the
leaf in your mouth and pull through your teeth to remove the soft
and pulpy portion of the petal. Discard the remaining petal.
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Chocolate
Peanut Butter
BANANA MUG CAKE
INGREDIENTS
Banana
1/2 scoop BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)
NUTRITIONAL INFO
Chocolate PB2
Ground Flaxseed Meal
Egg Whites
carbohydrates: 22 g
fibre: 5.7 g
net carbs: 16.3 g
sugars: 9.7 g
protein: 17.7 g
DIRECTIONS
batter into a mug. Microwave for 2 minutes (Stop and check it periodically because every microwave is different and you dont want
to overcook because that will make the cake very dry!)
3. Remove it from the mug (Do not burn your hands!) Feel free to slice
it into banana bread, or eat it as a cake. I like to drizzle in Walden
Farms Calorie Free Pancake Syrup. You could also drizzle in more
PB2 or whey.
BONUS TIPS:
Bananas:
Bananas are loaded with potassium, fibre and vitamins B6 and C!
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Mushroom
Chicken Alfredo
ON A BED OF ZUCCHINI NOODLES
INGREDIENTS
Zucchini
Cremini mushrooms
Grilled skinless chicken breast
NUTRITIONAL INFO
Walden Farms Calorie Free/Sugar Free
Alfredo Sauce
carbohydrates: 8.7 g
fibre: 1.8 g
net carbs: 6.9 g
sugars: 7.2 g
protein: 26.8 g
DIRECTIONS
Make and Cook the Zucchini Noodles:
1. Wash a medium-sized zucchini, but you dont have to peel it if you
like the green colour in your pasta. Be aware that the peel contains
a good portion of the zucchinis vitamins and minerals, so eat the
peel!
2. Place the zucchini in your Spiral Vegetable Slicer and turn the
crank. If you dont have a spiral vegetable slicer, I recommend you
get one, especially considering they are only $30. Otherwise, you
can use a mandolin or a vegetable peeler
3. Measure 1 cup of zucchini noodles
4. Toss the following onto a non-stick skillet on medium heat (or use
BONUS TIPS:
Walden Farms Pasta Sauces contain no calories, fat, carbs, gluten or
sugars of any kind. Also consider trying the other 2 flavours: Tomato
& Basil Sauce and Garlic & Herb Sauce.
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Toasted Tuna
Salad Sandwich
INGREDIENTS
NUTRITIONAL INFO
Calories: 340 cal
fat: 9 g
saturated fat: 0.4 g
cholesterol: 25 mg
sodium: 770 mg
carbohydrates: 27 g
fibre: 4 g
net carbs: 23 g
sugars: 9 g
protein: 42 g
DIRECTIONS
1. Toast 2 slices of P28 Bread
2. Spread 1 single serving can of tuna (I used tomato and onion flavour). If you dont have this, then consider adding salsa to your
plain canned tuna for a kick!
3. Season with black pepper.
BONUS TIPS:
Two slices of P28 bread contain 28 grams of protein. Its made with
whey isolate and 100% whole wheat. Please note that this bread is
not gluten free.
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CONCLUSION
I have presented you with a wealth of life-changing information in this e-Book. Now it
is time for you to take the next step by taking action. Hungry for more? You can also
visit my websites at www.drsarasolomon.com to help you find the necessary tools for
developing your very own personalized action plan. And as your life begins to change
for the better, help others by sharing your knowledge with them!
DrSaraSolomon.com Inc.
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