!

u o Y w e N r a e Y w e N
H o wt o M a k e 2 0 1 4 Y o u r B e s t Y e a r E v e r !
D r o p 3 t o 8 p o u n d s i n 7 d a y s !

b y D r . D e r e k

You may have had healthy weight loss resolutions before. And maybe you even joined a gym, purchased home fitness equipment or went on a diet and perhaps you even lost a pound or two. However, you didn't achieve lasting success and your left frustrated with your body at the beginning of another new year. Now, If any of that sounds familiar no worries. I'm going to help you make this year your best year ever! You'll Lose weight! Reduce medications! Drop body fat! Get healthier!

Without Dieting! Starving! Counting Calories! Or spending hours in a gym! Let's get results and work smarter instead of harder! Best of success this year! Derek Alessi Ph.D. www.alessifit.com

TV : WGRZ, WKYC, WTSP, WFMY, KSDK, WUSA-TV Rogers Toronto Canada 716.633.2030 Do you want to lose weight, drop fat and improve the quality of your life but are limited on time? I have the perfect solution

Lear about .Gym and start the New Year with a New You!

4-Week Exercise Program

Improve Metabolism Drop Fat Reduce Medications
Note: This workout may not be appropriate for you and your specific goals. For best results and to avoid injury, a workout should be designed specifically for your needs.

BEFORE
Strength Training Tips

AFTER

Weight train, three times per week with cardio on the same day. With circuit training, start with exercise #1 and proceed to #2, #3 etc. until all the exercises are performed. Rest and then start back with #1. Do this sequence three times through the circuit. Perform three sets of each exercise unless indicated otherwise. If the exercise is too easy, add resistance until the exercise is more difficult. However, please dont use more weight or resistance than you can safely handle. For each muscle group, rest for one minute between each set. Cardiovascular intensity is based on a perceived rate of exertion scale between 1-10. One being the easiest, 10 being the hardest. Here is a chart for the first 3 weeks of Circuit Training:

Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Training (Total Body) Rest. Strength Training (Shoulders, Arms, Back, Abs) Rest Strength Training (Total Body) Rest Rest And cardiovascular Workout 2030 minutes level 3 exertion. And cardiovascular Workout 2030 minutes level 3 exertion. And cardiovascular Workout 2030 minutes approx level 3 exertion.

Week 1 continued on next page

Workout #1 (Total body) Goal:

3 weeks of muscle shaping and toning employing a base from which to work. Begin to build Lean Muscle Tissue. I have referenced the name of the exercise, as well as the exercise num- ber from the list of warm-ups, intervals, and exercises in the pre- ceding pages. For example, Swiss Ball Squats (Legs #3) is the third exercise on the list of all the leg exercises. Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Swiss Ball Squats 2. Hamstring Leg Curl 3. Dumbbell Chest Press Cardiovascular: 20 Minutes, Level 3 exertion.

4. Lat Pull-Down Overhand Grip 5. Superman 6. EZ Crunch

Workout #2 (Shoulders, Arms, Back, Abs)

Warm up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, Exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Shoulder Press 2. Dumbbell Seated Alternating Bicep Curls 3. Dumbbell Lying Tricep Extension Skull Crushers 4. Superman 5. EZ Crunch 6. Swiss Ball Twists Cardiovascular: 20 Minutes, Level 3 exertion.

AFTER

BEFORE

Workout #3 (Total body)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Ball Squats 2. Hamstring Leg Curl 3. Dumbbell Chest Press Cardiovascular: 20 Minutes, Level 3 exertion

4. Lat Pull-Down Overhand Grip 5. Superman 6. EZ Crunch

Week 2
Goal:
Continue to build Lean muscle tissue to help speed up metabolism. Add resistance or weight load if you can while maintain- ing good form. Keep your sets and repetition range the same.

Workout #4 (Total body)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Shoulder Press 2. Dumbbell Seated Alternating Bicep Curls 3. Dumbbell Lying Tricep Extension Skull Crushers Cardiovascular: 25 Minutes, Level 3 exertion.

4. Superman 5. Swiss Ball Crunches 6. Swiss Ball Twists

Workout #5 (Total body)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Swiss Ball Squats 2. Hamstring Leg Curl 3. Dumbbell Chest Press 4. Lat Pull-Down Overhand Grip 5. Superman 6. EZ Crunch Cardiovascular: 25 Minutes, Level 3 exertion.

BEFORE

Workout #6 (Shoulders, Arms, Back, Abs)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, intensity level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Shoulder Press 2. Dumbbell Seated Alternating Bicep Curls 3. Dumbbell Lying Tricep Extension Skull Crushers 4. Dumbbell Rotator Cuff Cardiovascular: 25 Minutes, Level 3 exertion.

AFTER

5. Superman 6. Swiss Ball Crunches 7. Swiss Ball Twists

Week 3
Goal:
Last week of beginning phase. Add even more resistance if you can while maintaining good form. Push yourself!

Workout #7 (Total body)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Split Squats 2. Barbell Good Mornings 3. Hamstring Leg Curls Cardiovascular: 25 Minutes, Level 3 exertion.

4. Barbell Bench Press 5. Lat Pull-Down Overhand Grip 6. Swiss Ball Crunches

Workout #8 (Shoulders, Arms, Back, Abs)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Shoulder Press 2. Dumbbell Lying Tricep Extension Skull Crushers 3. Dumbbell Rotator Cuff Cardiovascular: 25 Minutes, Level 3 exertion.

4. Barbell Standing Hammer Grip Bicep Curls 5. Superman 6. Side Planks

Workout #9 (Total body)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, intensity level 1 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Split Squats 2. Barbell Good Mornings 3. Hamstring Leg Curls 4. Barbell Bench Press Cardiovascular: 25 Minutes, Level 3 exertion.

5. Lat Pull-Down Overhand Grip 6. Seated or Standing Calf Raises 7. Swiss Ball Crunches

Week 4
Goal:
Endurance (Interval or lactic acid) Training. Now the body is beginning to burn fat. 3 Weeks of endurance training with shortened rest periods. This will ensure that the metabolism speeds up. The interval is now introduced into the workout. Heres a chart for the a New phase of Interval Training for week four! Day 1 Strength Training - Interval Chest & Back Day 2 Cardiovascular Workout 2030 minutes level 5 exertion. Day 3 Strength Training - Interval Legs & Abs Day 4 Rest Day 5 Strength Training - Interval Shoulders & Arms Day 6 Cardiovascular Workout 2030 minutes level 5 exertion. Day 7 Rest And cardiovascular Workout 2030 minutes level 5 exertion. And cardiovascular Workout 2030 minutes level 5 exertion. And cardiovascular Workout 2030 minutes approx level 5 exertion.

Workout #10 (Chest & Back)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutesModerate Speed, exertion level 3 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Barbell Bench Press 2. Dumbbell Chest Fly 3. IntervalBike/Elliptical/Jump Rope, 30 seconds, fast pace, exertion level 9 4. Seated Cable Row 5. Lat Pull-Down Neutral Grip 6. IntervalBike/Elliptical/Jump Rope, 30 seconds, fast pace exertion level 9 Cardiovascular: 30 Minutes, Level 5 exertion.

BEFORE
Week 4 continued on next page

AFTER

Week 4, continued
Workout #11 (Legs & Abs)
Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 3 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Dumbbell Step-Ups 2. Hamstring Leg Curl 3. IntervalBike/Elliptical/Jump Rope, 30 seconds, fast pace, exertion level 9 4. Swiss Ball Hamstring Bridge Cardiovascular: 30 Minutes, Level 5 exertion.

5. Seated or Standing Calf Raises 6. IntervalBike/Elliptical/Jump Rope, 30 seconds, fast pace, exertion level 9 7. Side Planks 8. Swiss Ball Crunches

Workout #12 (Shoulders & Arms)

Warm-up: Bike, Treadmill or Elliptical Climber: 5 minutes-Moderate Speed, exertion level 3 Resistance Exercises Perform 3 sets of 12 to 15 repetitions. 1. Barbell Upright Row 2. Barbell or EZ Bar Standing Bicep Curls. The EZ bar is the curvy bar 3. IntervalBike/Elliptical/Jump Rope, 30 seconds, fast pace, exertion level 9 Cardiovascular: 30 Minutes, Level 5 exertion.

4. Dumbbell Lying Tricep Extension Skull Crushers 5. Dumbbell Rotator Cuff 6. IntervalBike/Elliptical/Jump Rope, 30 seconds, fast pace, exertion level 9

To complete your 100-Day Plan

Go back to Workout #1 and repeat with more repetitions and heavier weights Go back to Menu #1 and substitute and supportive meal and snack throughout the day Keep your meal frequency

WEDNESDAY

rs Day! a e Y w e N
JANUARY
5 DAY 1 of 36

Grocery List

Grocery List
Dairy
Eggs, Egg Beaters, Egg whites Butter Plain or Greek yogurt Cottage cheese (1%)

Grains
Oatmeal (not instant) Rice (brown/wild) Pasta (whole wheat/ omega) Bread (100% whole wheat, not enriched) Quinoa Couscous (whole wheat) Beans (all kinds) Lentils / Peas Crackers (100% whole wheat, not enriched)

Meat, Fish & Poultry

Chicken (whole, ground 96% lean or better) Turkey (whole, ground, 96% lean or better) Beef (whole, ground, 90% lean or better) Pork (whole, ground 90% lean or better) Ham (not deli) Fish (all kinds) Shellfish (all kinds) Ostrich, Buffalo, Gator, etc. (use your imagination!)

Fats
Flaxseed oil Fish oil Olive oil Hummus Butter Wheat germ Almonds/almond butter Cashews/cashew butter Sunflowers/ sun butter NOT PEANUTS or PEANUT BUTTER!

Vegetables
Broccoli Green beans Asparagus Sprouts Cucumbers Zucchini Celery Garlic Cauliflower Lettuce (leafy) Mushrooms Onions Peppers (all kinds) Sweat potatoes/yams Spinach AVOID CORN!

Beverages
Water Coffee Tea Sugar-free (any kind)

Canned Goods (if you must)

Tuna (white albacore in water) Chicken (canned in water or in a bag) Mushrooms Green veggies (in a pinch - get fresh if you can)

WEDNESDAY

rs Day! a e Y w e N
JANUARY
5 DAY 1 of 36

Menus

7-Day Menu
BREAKFAST MONDAY SNACKS
Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus

LUNCH

SNACKS
Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus Any Snack in our Recipe Section or 7 Triscuits and 2 tablespoons of Hummus

DINNER

Baked Omelet (page 14)

Asian Turkey Burgers (page 20)

Almond Crusted Chicken (page 26)

TUESDAY

Broccoli Fritata (page 15)

Gourmet Chicken (page 21)

Blackened Salmon (page 27)

WEDNESDAY

Chicken Omelet (page 16)

Green Chili Chicken (page 22)

Baked Buffalo Chicken (page 28)

THURSDAY

Easy Ham Omlete (page 17)

Open Face Roast Beef Melt (page 23)

Balsamic Steak (page 29)

Sausage and Egg Bake (page 18)

Turkey and Lettuce Wraps (page 24)

Beef and Veggie Kabobs (page 30)

SATURDAY

FRIDAY

Scrambled Egg Muffins (page 19)

Wasabi Salmon Burgers (page 25)

Inside Out Lasagna (page 31)

SUNDAY

Cheat Day! Anything

Cheat Day! Anything

Cheat Day! Anything

WEDNESDAY

rs Day! a e Y w e N
JANUARY
5 DAY 1 of 36

Recipes

Breakfast
Baked Omelet
Serves: 12 Cook Time: 1 hour Shopping List:
1 1/2 pounds low fat cheddar cheese, shredded 1 cup cubed cooked ham or turkey 8 eggs (equivalent in egg substitute) 2 cups almond milk 1 pinch salt 1 dash hot pepper sauce 1/4 cup chopped green onion

Recipe:
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking pan. 2. In a large bowl, beat together eggs, milk, salt, hot sauce and green onions. Pour egg mixture into pan. 3. Sprinkle with the ham and cheese. 4. Place pan on top of a baking sheet with a rim and place in oven. Pour water into baking sheet and bake for 60 minutes, or until eggs have set.

Breakfast
Broccoli Frittata
Serves: 4 Cook Time: 30 minutes Shopping List:
1 Cup fat-free cottage cheese 2 Eggs 4 Egg whites 5 oz. Broccoli, chopped tsp. Chopped fresh parsley Salt and pepper to taste

Recipe:
1. Preheat oven to 375 2. Prepare a 9-inch round baking pan by spraying the inside generously with cooking spray. 3. In a large bowl, combine the cottage cheese, eggs and egg whites. Mix until foamy. 4. Add the broccoli and mix well. Stir in the spices. 5. Pour mixture into prepared baking dish or oven safe saut pan. 6. Cook for about 30 minutes or until golden brown and a toothpick inserted into the center comes out clean. 7. Cut frittata into equal slices, place in center of dish, and garnish with fresh parsley.

Breakfast
Chicken Omelet
Serves: 2 Cook Time: 30 minutes Shopping List:
4 eggs or egg whites 1 green onion, sliced 2 tablespoons minced fresh parsley 1/4 teaspoon dried tarragon 1/4 teaspoon salt 1/4 teaspoon pepper 1 tablespoon olive oil 1/2 cup cubed cooked chicken 1/2 teaspoon celery seed

Recipe:
1. In a bowl, beat eggs, onion, parsley, tarragon, salt and pepper. Heat oil in a skillet over medium heat; add egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath. Sprinkle with chicken and celery seed. When the eggs are set, remove from the heat; fold omelet in half.

Breakfast
Easy Ham Omelet
Serves: 1 Cook Time: 30 minutes Shopping List:
2 eggs (equivalent in egg substitute) 2 slices ham, chopped 1/2 cup shredded Cheddar cheese 1 tablespoon chopped onion 1 tablespoon chopped green bell pepper 2 tablespoons chopped fresh tomato 1 tablespoon chunky salsa 2 fresh mushrooms, sliced

Recipe:
1. Pour eggs into a large resalable freezer bag. 2. Press out most of the air, and seal. 3. Shake or squeeze to beat the eggs. 4. Open the bag, and add the ham, cheese, onion, green pepper, tomato, salsa, and mushrooms. 5. Squeeze out as much of the air as you can, and seal the bag. 6. Bring a large pot of water to a boil. Place up to 8 bags at a time into the boiling water. Cook for 13 minutes. Open the bag, and let the omelet roll out onto a plate. The omelet should roll out easily.

Breakfast
Sausage and Egg Bake
Serves: 10 Cook Time: 30 minutes Shopping List:
1 pound turkey sausage 1 medium green pepper, chopped 1 small onion, chopped 2 cups shredded reduced-fat Cheddar cheese 1 1/2 cups egg substitute 1 (16 ounce) package small curd low fat cottage cheese 1 cup almond milk 1 (4 ounce) can chopped green chilies

Recipe:
1. In a large nonstick skillet, cook sausage, green pepper and onion over medium heat until meat is no longer pink; drain. Stir in the remaining ingredients. Pour into a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. 2. Bake at 350 degrees F for 35-40 minutes or until a knife inserted near the center comes out clean. 3. Let stand for 10 minutes before cutting.

Breakfast
Scrambled Egg Muffins
Serves: 4 Cook Time: 30 minutes Shopping List:
5 ounces bulk turkey breakfast sausage 8 eggs 1/3 cup chopped onion 1/4 teaspoon salt 1/8 teaspoon pepper 2 tablespoons and 2 teaspoons chopped green pepper 1/8 teaspoon garlic powder 1/3 cup shredded Cheddar cheese

Recipe:
1. In a skillet, cook the sausage over medium heat until no longer pink; drain. In a bowl, beat the eggs. 2. Add onion, green pepper, salt, pepper and garlic powder. Stir in sausage and cheese. 3. Spoon by 1/3 cup full into greased muffin cups. Bake at 350 degrees F for 20-25 minutes or until a knife inserted near the center comes out clean.

Lunch
Asian Turkey Burgers
Serves: 4 Cook Time: 35 minutes Shopping List:
12 ounces lean ground turkey breast 1 8-ounce can sliced water chestnuts, rinsed and chopped 2 tablespoons hoisin sauce 2 scallions, trimmed and sliced 1 tablespoon minced fresh ginger 2 cloves garlic, minced 1/4 teaspoon salt 1 1/2 teaspoons sesame oil

Recipe:
1. Preheat grill to medium-high. 2. In a bowl, add ground turkey, water chestnuts, hoisin, scallions, ginger, garlic and salt; mix well. With dampened hands, form the mixture into four 1/2-inch-thick patties. 3. Oil the grill rack. Brush the patties with sesame oil. Grill until browned and no longer pink in the center, about 5 minutes per side. (165F.) 4. Serve over a spinach salad.

Lunch
Gourmet Chicken
Serves: 4 Cook Time: 25 minutes Shopping List:
4 skinless, boneless chicken breast halves - pounded to 1/4 inch thickness Ground black pepper to taste 1 tablespoon olive oil 1 teaspoon minced garlic 2 tablespoons olive oil mayonnaise 2 teaspoons prepared Dijon-style mustard 1 teaspoon chopped fresh rosemary

Recipe:
1. Sprinkle pepper on one side of each chicken cutlet. Heat oil in a large skillet; brown garlic in oil, then add chicken, pepper-side-down. Saut chicken until cooked through and juices run clear, about 12 to 15 minutes. 2. In a small bowl combine the mayonnaise, mustard and rosemary. Mix together and spread 1 tablespoon of the mixture on each chicken cutlet.

Lunch
Green Chili Chicken
Serves: 4 Cook Time: 20 minutes Shopping List:
4 boneless, skinless chicken breast halves 2/3 cup low-sodium soy sauce 1/4 cup cider vinegar 2 tablespoons hoisin sauce 2 teaspoons vegetable oil 1 (4 ounce) can whole green chilies, drained and sliced lengthwise or 4 fresh seeded and diced 4 slices Pepper Jack or Monterey Jack cheese

Recipe:
1. Pound chicken to flatten; place in a large re-sealable plastic bag. In a bowl, combine the soy sauce, vinegar, hoisin and oil; mix well. Set aside 1/4 cup for basting. Pour the remaining marinade over chicken. 2. Seal the bag and turn to coat. Refrigerate for 30 minutes. 3. Drain and discard marinade. Grill chicken, uncovered, over medium heat for 3 minutes. Turn and baste with reserved marinade; grill 3 minutes longer or until juices run clear. Top each with a green chili and cheese slice; cover and grill for 2 minutes or until cheese is melted.

Lunch
Open-Faced Roast Beef Melt
Serves: 4 Cook Time: 10 minutes Shopping List:
1 1/2 cups sauerkraut 1 tablespoon Dijon mustard 1/4 cup barbeque sauce 1 tsp. hot sauce 2 cups sliced roast beef 4 slices shredded pepper jack cheese

Recipe:
1. Preheat the ovens broiler. 2. Stir the sauerkraut, mustard, barbeque sauce, and hot pepper sauce in a microwave safe bowl. Cook in the microwave on high until slightly bubbly and thickened, about 3 minutes. 3. Meanwhile, place the roast beef onto a baking sheet. Top the roast beef with the sauerkraut sauce. Place half of a slice of cheese over each piece roast beef. 4 Broil in the preheated oven until the cheese is bubbly and melted, about 3 minutes.

Lunch
Turkey and Lettuce Wraps
Serves: 4 Cook Time: 30 minutes Shopping List:
2 teaspoons sesame oil 1 pound 93%-lean ground turkey 1 tablespoon minced fresh ginger 1 large red bell pepper, finely diced 1 8-ounce can water chestnuts, rinsed and chopped 1/2 cup reduced-sodium chicken broth 1 T hoisin sauce 1 T chili garlic sauce 1 teaspoon five-spice powder (combine cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns) 1/2 teaspoon salt 2 heads Boston lettuce, leaves separated 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives 1 large carrot, shredded

Recipe:
1. Heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. 2. Stir in the bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute. 3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Lunch
Wasabi Salmon Burgers
Serves: 4 Cook Time: 30 minutes Shopping List:
2 tablespoons reduced-sodium soy sauce 1 1/2 teaspoons wasabi powder, (see Note) 1/2 teaspoon honey 1 pound salmon fillet, skinned (see Tip) 2 scallions, finely chopped 1 egg, lightly beaten 2 tablespoons minced peeled fresh ginger 1 teaspoon sesame oil

Recipe:
1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside. 2. With a large chefs knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. 3. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked. TO SLOW: Make a marinade (eliminate egg) and soak salmon for 10 min. No Chopping required!

Dinner
Almond-Crusted Chicken
Serves: 4 Cook Time: 30 minutes Shopping List:
4 (6 oz.) Skinless, boneless, chicken breasts tsp. Salt, divided tsp. Black pepper 1/3 Cup Almond Meal Cup almond milk 2 T. Honey mustard 2/3 Cup sliced almonds Olive Oil Cooking spray

Recipe:
1. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. 2. Sprinkle chicken with tsp. salt and pepper. 3. Place almond meal in a shallow dish; dredge chicken in almond meal, shaking to remove excess. 4. Combine almond milk and honey mustard in a shallow bowl. 5. Put almonds in a shallow bowl. 6. Dip chicken in almond milk mixture; dredge in almond mixture. 7. Heat a large skillet coated with cooking spray over medium-high heat. 8. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. 9. Place pan in oven; bake at 450 for 9 minutes or until done. 10. In the center of a serving dish, place the chicken, and garnish with green onions.

Dinner
Blackened Salmon
Serves: 4 Cook Time: 25 minutes Shopping List:
1 poundwild salmon fillet, skinned and cut into 4 portions 2 teaspoonsblackening or Cajun seasoning 1 small avocado, pitted 2 tablespoonsGreek yogurt 1 cup arugula or spinach 2 plum tomatoes, thinly sliced 1/2 cupthinly sliced red onion

Recipe:
1. Oil grill rack; preheat grill to high. 2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side. 3. Mash avocado and Greek yogurt in a small bowl. 4. Spread some of the avocado mixture on the salmon, arugula or spinach, tomato and onion.

Dinner
Baked Buffalo Chicken
Serves: 3-4 Cook Time: 30 minutes (including prep time) Shopping List:
cup Chicken wing sauce/marinade 3 boneless chicken breasts, trimmed and cut lengthwise Olive oil cooking spray Almond Meal Gorgonzola cheese

Recipe:
1. Marinate chicken in chicken wing sauce for at least 1/2 hour. 2. Preheat oven to 350. 3. Coat chicken in almond meal and place on baking sheet lightly coated with olive oil cooking spray. 4. Bake for 30 minutes. 5. Sprinkle with Gorgonzola and place in oven until cheese melts.

Dinner
Balsamic Steak
Serves: 4 Cook Time: 15 minutes Shopping List:
2 (8-ounce) New York strip steaks (about 1 inch thick), trimmed 1/4 teaspoon kosher salt 2 tablespoons cracked mixed peppercorns 1 tablespoon olive oil 1/3 cup finely chopped shallots 1/2 cup fat-free, less-sodium beef broth 2 tablespoons balsamic vinegar

Recipe:
1. Heat a large cast-iron skillet over high heat. Pat steaks dry with paper towels; sprinkle steaks evenly with salt. Press peppercorns onto both sides of steaks. 2. Add olive oil to pan; swirl to coat. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from pan; let stand 5 minutes. Cut each steak in half. 3. While steaks rest, add shallots to pan; cook 1 minute or until almost tender. Stir in broth and vinegar, scraping pan to loosen browned bits. Bring to a boil; cook 2 minutes or until reduced by half. Remove from heat.

Dinner
Beef and Vegetable Kebabs
Serves: 4 Cook Time: 10 minutes Shopping List:
1 pound boneless sirloin steak, trimmed and cut into 1-inch cubes 8 (1-inch) pieces yellow bell pepper (about 1 pepper) 8 small mushrooms (about 4 ounces) 8 (1-inch) pieces green onions (about 2) 8 cherry tomatoes 1 teaspoon kosher salt 1/2 teaspoon dried thyme 1/4 teaspoon freshly ground black pepper Olive Oil Cooking spray 2 teaspoons olive oil

Recipe:
1. Preheat broiler. 2. Divide the first 5 ingredients evenly among 4 (12-inch) skewers, and sprinkle with salt, thyme, and black pepper. 3. Place on a broiler pan coated with cooking spray; drizzle kebabs with oil. 4. Broil 10 minutes or until desired degree of doneness, turning once.

Dinner
Inside-Out Lasagna
Serves: 4 Cook Time: 25 minutes Shopping List:
1 Zucchini, sliced thinly 2 tablespoons extra-virgin olive oil 1 onion, chopped 3 cloves garlic, sliced 8 ounces sliced white mushrooms (about 3 1/2 cups) 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 14-ounce can diced tomatoes with Italian herbs 8 cups baby spinach 1/2 teaspoon crushed red pepper (optional) 3/4 cup part-skim ricotta cheese

Recipe:
1. Heat 1 tablespoon olive oil in a large frying pan over medium heat. Add zucchini slices to the pan. Toss the zucchini with a wooden spoon until each piece is coated in oil. Allow each side to cook until browned, and then flip over and cook for another minute. Remove pan from heat and season with salt and pepper. 2. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes. 3. Add tomatoes, spinach and crushed red pepper (optional). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes. 4. Toss the sauce with the zucchini and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Snacks
Sweet Potato Hummus and Carrots
Serves: 4 Shopping List:
1 cup sweet potatoes, peeled and diced 1 can garbanzo beans (19oz), rinsed and drained 2 tbsp fresh squeezed lemon juice cup Tahini (sesame paste) 5 garlic cloves, roasted or raw 1 tbsp extra virgin olive oil tsp cumin 1 tsp salt water

Recipe:
Transfer cooked sweet potatoes to a food processor. Add garbanzo beans, lemon juice, Tahini, garlic (I used roasted), olive oil, cumin, salt and about 2 tbsp of water to start with. Steam or slow cook the sweet potatoes until soft. Transfer cooked sweet potatoes to a food processor. Add garbanzo beans, lemon juice, Tahini, garlic (I used roasted), olive oil, cumin, salt and about 2 tbsp of water to start with. Pulse the mixture until smooth, scraping down the sides of bowl and adding water to thin mixture if it seems too thick. Adjust seasoning and serve with a drizzle of olive oil and dont forget to sprinkle some paprika. Sweet Potato Hummus makes a perfect dip or spread.

Snacks
Salsa and Triscuits
Try 6-original Triscuits with your favorite salsa!

Strawberries and Almond Butter

Take 7 fresh strawberries and 2-tablespoons of almond butter and enjoy the treat!

Snacks
Hard Boiled Eggs and Guacamole
Cook 2-eggs hardboiled and add 2-tablespoons of guacamole

Baked Pita Chips and Guacamole

Its best if you make the pita chips yourself by cutting a 100% whole grain wrap into triangles.

Recipe:
Place on a cookie sheet that has been sprayed with olive oil and bake at 350-degrees until crisp. Or, you can try a commercial pita chip like Stacys or Athenos.

Snacks
Cottage Cheese and Berries
Take cup Cottage Cheese and add cup berries of your choice: Blueberries, strawberries, blackberries, or raspberries.

Frogs on a Log
Its best if you make the pita chips yourself by cutting a 100% whole grain wrap into triangles.

Recipe:
Place on a cookie sheet that has been sprayed with olive oil and bake at 350-degrees until crisp. Or, you can try a commercial pita chip like Stacys or Athenos.

Snacks
Dolmas Wrap
Shopping List:
1/2 cup(s) shredded romaine lettuce 1/4 cup(s) chopped cucumber 1/4 cup(s) chopped tomato 1/4 cup(s) low-fat plain yogurt 1 tablespoon(s) crumbled feta cheese 1/8 teaspoon(s) garlic powder 1 whole-wheat lavash or whole-wheat wrap 3 prepared dolmas

Recipe:
1/2 cup(s) shredded romaine lettuce 1/4 cup(s) chopped cucumber 1/4 cup(s) chopped tomato 1/4 cup(s) low-fat plain yogurt 1 tablespoon(s) crumbled feta cheese 1/8 teaspoon(s) garlic powder 1 whole-wheat lavash or whole-wheat wrap 3 prepared dolmas

Snacks
Creamy Herb Dip and Crunchy Vegetables
Serves: 6 Shopping List:
1/2 cup(s) nonfat buttermilk 1/3 cup(s) reduced-fat mayonnaise 2 tablespoon(s) minced fresh dill or 2 teaspoons dried 1 tablespoon(s) lemon juice 1 teaspoon(s) Dijon mustard 1 teaspoon(s) honey 1/2 teaspoon(s) garlic powder 1/8 teaspoon(s) salt 6 cup(s) vegetables, such as baby carrots or sliced red peppers

Recipe:
Whisk buttermilk, mayonnaise, dill, lemon juice, mustard, honey, garlic powder and salt in a medium bowl until combined. Serve the dip with vegetables of your choice.

Snacks
Spiced Chickpea Nuts
Serves: 4 Shopping List:
1 can(s) (15-ounce) chickpeas, rinsed 1 tablespoon(s) extra-virgin olive oil 2 teaspoon(s) ground cumin 1 teaspoon(s) dried marjoram 1/4 teaspoon(s) ground allspice 1/4 teaspoon(s) salt

Recipe:
Position rack in upper third of oven; preheat to 450F. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice, and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

Snacks
Sesame Carrots
Serves: 3 Shopping List:
2 cup(s) baby carrots 1 tablespoon(s) toasted sesame seeds Dried thyme Kosher salt

Recipe:
Toss carrots with sesame seeds, thyme, and kosher salt in a small bowl.

Zesty Bean Dip and Chips

Stirring salsa into canned refried beans makes a quick and healthy bean dip. It also works well as a sandwich spread with your favorite vegetables and a sprinkle of cheese.

Recipe:
Combine refried beans, salsa, cilantro and scallion (if using) in a bowl. Serve with whole wheat tortilla chips.

Snacks
Greek Salad on a Stick
Shopping List:
1 tablespoon freshly squeezed lemon juice 1/2 teaspoon grated lemon zest 1 tablespoon olive oil 2 teaspoons finely chopped fresh mint 1 small clove garlic, pressed through a garlic press or finely chopped 1/2 pound feta, cut into 1/2-inch cubes 1/2 an English cucumber, quartered lengthwise, then cut into chunks 1 pint cherry tomatoes 1 cup pitted black or green olives

Recipe:
Stir together the lemon juice and zest, olive oil, mint, and garlic, and pour it over the feta. Leave it to marinate while you assemble and prepare the other ingredients. Now thread the ingredients onto bamboo skewers (or toothpicks), alternating and arranging them however you like. Push the skewers slowly and gently through the cheese cubes so that they wont be inclined to crumble.

Snacks
Mini Greek Pizza Muffins
Serves: 10 Shopping List:
2 tablespoon(s) extra-virgin olive oil 2/3 cup(s) finely chopped onion 2/3 cup(s) finely chopped red bell pepper 1/3 cup(s) whole-wheat pastry flour 1/3 cup(s) all-purpose flour 2 teaspoon(s) baking powder 1 1/2 teaspoon(s) chopped fresh oregano, or 1/2 teaspoon dried 1 teaspoon(s) Truvia 1/4 teaspoon(s) garlic powder 1/4 teaspoon(s) salt 1/3 cup(s) Almond milk 1/3 cup(s) crumbled feta cheese 1 large egg, well beaten 2 tablespoon(s) tomato paste 2 tablespoon(s) chopped Kalamata olives

Recipe:
Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes. Meanwhile, preheat oven to 400F. Coat a mini-muffin pan with cooking spray. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.

Snacks
The Perfect Snack
To lose weight and drop fat you must eat every few hours to keep your blood sugar levels stable. Otherwise, youll gain fat. But what do you eat? And what if youre super-busy and dont have time? What can you eat on the run that not only will help you lose weight and drop fat, but also taste great too? That is why weve invented The Perfect Snack. The first product that is the right balance of: Lean protein (Whey Protein Isolates) Unsaturated fats (Cashews and almonds) Slow releasing carbohydrates (Whole grains) Plus, you can eat The Perfect Snack anytime! It wont substantially increase your blood sugar levels, which is the main way the body stores fat. Whats more, it tastes like dessert! Chocolate Almond Torte and Cashew Crme Brulee are not bland tasting diet foods. Rather, they taste like a decadent treat. Unlike protein bars that are either full of artificial sweetners or undigestible sugar alcohols, The Perfect Snack uses a very small amount (2.27grams) of real sugar. Totally delicious and very low glycemic. Also, this product is convenient and portable. You can keep them in your glove box, purse, desk drawer or brief case and enjoy a delicious and fat dropping treat anytime. Lastly, its the perfect thing to eat after dinner. The time when you want to go raid the pantry and ruin all of your fat loss progress. Eat a Perfect Snack and satisfy your cravings without the guilt!

The Bermuda Triangle Diet!

Learn what the diet companies dont want you to know! And also, how to lose weight, drop fat and get into the best shape of your life. Purchase the Kindle/iPad Edition for only $1.97!

iPhone Mobile App: Eat, Eat, Eat to Lose Weight & Drop Fat!
Its not about dieting, counting calories, starving, skipping meals to lose weight & drop body fat. It also isnt about eating bland tasting diet foods either. To lose weight and drop fat you must eat every few hours to keep your blood sugar levels stable. Otherwise, youll gain fat. But what do you eat? And what if youre super-busy and dont have time? What can you eat on the run that not only will help you lose weight and drop fat, but also taste great too? Thats why I invented Eat,Eat,Eat to lose weight & drop body fat. It has help hundred of my private clients whove paid thousands of dollars for me to help them with their health, weight loss and lifestyle goals. It can now help you too. Eat, Eat, Eat to Lose Weight & Drop Fat Reminds when to eat for optimal fat loss! Provides hundreds of options of what to eat to ensure you are reaching your goals! Food options are in both text and video form for your pleasure! Recipes can also be rated, printed, emailed or shared on Facebook and Twitter! To lose weight and drop fat remember you must Eat, Eat, Eat!!

Do you want to lose weight, drop fat and improve the quality of your life but are limited on time? I have the perfect solution .Gym
This gym is different it can be done completely at your home, apartment or fitness center and on your schedule! The reason why most people never have success at gyms or health clubs is that they dont provide the tools you need to succeed. .Gym provides everything necessary for your success: Metabolism Nutrition Accountability Including: Home gym system which you keep forever! Virtual personal training! Exercise instructions! Nutritional instructions! Workouts! Grocery shopping lists! Over 200-recipes! Menus! Access to Fitness Consultants! and Much More

Derek Alessi, PhD (Dr. Derek) became interested in the field of fitness training at an early age when he was an obese teenager. Determined to change his health, body and ultimately his future, he began strength training and developed a system to modify his nutrition. Derek dropped over 60-pounds in one year and later that same year, he entered his first and only body building contest. Disenchanted with the way body building tends to minimize health and well-being in order to encourage raw size, he left that arena and dedicated his career to helping individuals achieve better health and wellness through a program of planned exercise and practical nutrition. At the age of 18, Derek passed a national fitness certification exam and began his career in personal fitness training. He furthered his quest for more information through education and received post-graduate degrees in health and physical education as well as a masters degree in nutrition. As Americas Premier Health Advocate Dr. Dereks core belief is that health and fitness are not a result of gimmicks, hype or the latest butt buster. Instead they are achieved by understanding the physiological complexities of the body and the synergistic role that the right kinds of exercise along with supportive nutrition can play in unlocking the healthy body that is inside every one of us. Concerned with the shape of todays youth, Dr. Derek is now conducting seminars for concerned parents who would like to know more about the complexities of helping their children lead a healthy life in todays challenging environment. He has also opened a private practiced called Alessi Fitness for Kids that works with children between the ages of 5-13 and their parents. Dr. Derek is the author of The Bermuda Triangle Diet (October, 2009 Strategic Publishing), Lose Fat Forever (2003), and The Promise Health and Fitness System (2002). He has also developed an iPhone/iPad App called Eat, Eat, Eat!! To Lose Weight & Drop Fat. Derek has earned a doctorate degree in health and physical education and a masters degree in nutrition. He is also a National Strength and Conditioning Association (NSCA) trainer. He owns and operates Alessi Fitness, a private practice, a personal training facility for adults and a facility for children in East Amherst, New York. He has appeared on over 1000-TV and 400-radio programs throughout the country and has been featured in national print media including Maxim, Burn Fitness for Women and Iron-Man Magazines. Dr. Derek is also the host of weekly TV segment on WGRZ TV Ch 2 NEWS in Buffalo, New York called Dr. Derek and Hosts a daily TV show called The Healthy Zone. He also syndicates recipes and cooking videos to Rogers Canada, iFood TV and Fave Diets. In addition, Dr. Derek conducts regular health and fitness seminars for: The US Army, Adidas, York Barbell Company, Spectrum Nutritional, Wellements Inc. and other Fortune 1000 companies, small businesses and other groups where he combines his unique brand of humor, empathy and knowledge to communicate his positive, affirming message: Make the Most of Your Life Live It Fit!