Week Six 7 Day Keto Menu Plan. Welcome to Week Six of the 7 Day Keto Menu Plans! Hungry had to take me to Urgent Care for a shot of steroids because I couldn’t breathe, in spite of taking Benadryl regularly. Otherwise you may choose to make some of the dishes on the weekend and others as needed throughout the week – that’s totally up to you. Since we’re eating it throughout the week, heat one serving in the morning and serve with a poached or fried egg on top rather than baking the eggs in the first day – it will taste much better than reheating the casserole with the eggs baked in. Take all of the meat off of the rotisserie chicken and reserve for the soup. Use the bones to make 1. Avgolemeno soup. Cook 6 pcs of bacon (unless you have leftover) and reserve (you’ll need 2pcs each for three breakfasts)Make 2 batches of cream cheese pancakes and portion into 4 servings of 2 each (freeze one of the servings or reserve for snacking if desired)Make the tandoori chicken (this benefits from an overnight marinating if you have time)Make the Chorizo Meatballs for the tacos. Make the Jalapeno and Cheddar Muffins. Try the 21 Day Fix for yourself, and let Autumn and the meal plan guide you through a three week journey so you can have a great looking, bikini ready body.Reserve 6 large leaves from your head of cabbage to use for your taco shells. Shred or chop the rest for your simple cabbage salad with olive oil, salt and pepper.
Our first ALDI 21 Day Fix Menu Plan and Shopping List was so popular last week, we decided to bring you another one! This menu is for 21 Day Fixers on the lowest. I recommend making the coconut spinach the day you eat it – it’s so quick and easy that it only takes a couple of minutes to throw together.? Be sure to download my Winter Issue of the IBIH quarterly ezine! Diet Plan at Men's Health. But it's not just your mind that pays the price. A busy, high- stress lifestyle often leads to a diet of convenience - - one that's lacking in vitamins and minerals, and overloaded with sugar, fat, and calories. The result: a body that never realizes its full potential. See, this is the decade when your levels of muscle- building hormones - - testosterone, DHEA, and growth hormone - - hit their peak, making it the best time for you to pack on muscle. It's also your last chance to lay down new bone; by the time you're 3. A poor diet not only inhibits your ability to do both, but also increases your risk of disease, weight gain, and mental breakdown - - now, and for decades down the road. But you can fight back with food; start today and you'll build a body that will last a lifetime. THE PROBLEM: Undetected Depression. A Starbucks Chantico may boost your mood temporarily, but it won't improve your long- term outlook. THE FIX: Eat 1 tablespoon of ground flaxseed daily. It's the best source of alpha- linolenic acid, or ALA - - a healthy fat that improves the workings of the cerebral cortex, the area of the brain that processes sensory information, including that of pleasure, says Jean- Marie Bourre, Ph. D., a nutrition researcher at Hospital Fernand Widal, in Paris. Find ground flaxseed online at drugstore. To meet your quota, sprinkle it on salads, vegetables, and cereal, or mix it in a smoothie or shake. THE PROBLEM: Cancer is Incubating. Every hour, your body replicates 6 billion cells, creating copies of your DNA. But if you don't consume enough folate - - a B vitamin that helps construct those cells - - your body could produce irregular DNA, which can eventually cause cancer, says Ann Yelmokas Mc. Dermott, Ph. D., a nutrition scientist at Tufts University. Trouble is, folate is hard to come by. The best natural food source is chicken liver, and few men get the folate their bodies require from fruits and vegetables. THE FIX: Have a cup of folate- fortified cereal 4 days a week. Choose a brand - - such as Total Raisin Bran or Multi. Grain Cheerios - - that provides at least 4. Berries aren't just a good nonliver source of folate; they're packed with antioxidants, which help thwart cancer by neutralizing DNA- damaging free radicals. They also offer a fringe benefit. Fructose - - the sugar found in fruits and berries - - can help you recover from another twentysomething problem: hangovers. That's because it speeds the rate at which your body metabolizes alcohol by up to 2. THE PROBLEM: No Time to Eat Healthy. A recent study at the University of California at Berkeley found that nearly one- third of the average guy's diet is pure junk - - foods that provide no nutritive value, just calories. THE FIX: Try vegetable- and- lean- meat combination meals, such as Birds Eye Voila! Eat an entire bag as a single portion (about 6. Bonus: Harvard scientists found that every one- serving increase in daily vegetable intake decreases your risk of heart disease by 4 percent. THE PROBLEM: Fast- Food Addiction. In a study published in the Journal of the American College of Nutrition, researchers discovered that men consume 1,0. And, on average, men eat 5. Indulge just twice a week and that's 1. THE FIX: Limit yourself to one . For instance, if you use this approach at Mc. Donald's, the fewest calories you'll down is a filling 2. And even an occasional Big Mac falls in between, at 5. THE PROBLEM: Untapped Muscles. Your 2. 0s are your brawn- building years. But to maximize muscle growth, you need the right raw materials. THE FIX: Beef. It's the perfect muscle food because it's packed with protein, zinc, and creatine. Down a hefty portion of each with this taco- salad recipe from Men's Health cover model Gregg Avedon: Brown 1/2 pound of extra- lean ground beef over medium heat. As it cooks, sprinkle it with black pepper, 2 teaspoons of chili powder, and a couple dashes of Tabasco. Place the cooked beef, one diced tomato, and 2 tablespoons of low- fat cheese over a bed of lettuce, and top with salsa. THE PROBLEM: You're Becoming More Injury Prone. Bones are a lot like reclusive coworkers; until one snaps, you aren't likely to give them much thought. THE FIX: Drink two 8- ounce glasses of vitamin D. This provides your body with 6. D, the perfect combination of nutrients to build break- resistant bones. Plus, in a 2. 0- year study, U. K. And even if the number on your scale isn't rising, it's likely you're getting fatter. In a study published in the American Journal of Clinical Nutrition, scientists found that men who managed to maintain their weight for 4. The likely reason: After you pass 3. This means it becomes harder for you to build - - or even maintain - - metabolism- boosting muscle. Starting at age 3. Here's how to turn back your biological clock - - and keep midlife years in front of you. THE PROBLEM: Corroding Joints. Even though arthritis doesn't usually set in until your 5. THE FIX: Eat three 6- ounce servings of cold- water fish weekly. Specifically, have salmon, mackerel, trout, halibut, or white tuna - - each packs more than 1,0. Fish oil slows down cartilage degeneration and reduces factors that cause inflammation, says lead researcher Bruce Caterson, Ph. D. THE PROBLEM: Rising Blood Pressure. Some men are always close to their boiling points. And new research from the Netherlands may explain why. The scientists discovered that besides the obvious factors - - obesity, lack of physical activity, and high salt consumption - - diets containing too little potassium were the primary cause of hypertension. In their analysis, the scientists used 3,5. The average intake for a man in his 3. Only 3,1. 00 mg. THE FIX: Add . Each will increase your potassium intake by about 4. THE PROBLEM: Waning Sex Drive. Don't wither away down under. THE FIX: Munch on two handfuls of walnuts, peanuts, or almonds every day. Research shows that men with diets high in mono- unsaturated fat - - the kind found in nuts - - have higher testosterone levels than those who don't eat enough of the healthy fat. Nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body - - including below the belt. THE PROBLEM: Your Metabolism is Slowing. By snacking on the right foods - - those that are low in sugar but rich in protein - - you'll keep your metabolic furnace stoked, and be less likely to binge between meals. THE FIX: Have one slice of hard or semihard cheese - - for instance, Cheddar, Swiss, or provolone - - two or three times a day. Cheese has 7 grams of protein per slice and contains no sugar. That means it doesn't raise blood- sugar levels, so your body stays in fat- burning mode. Opt for a cup of low- fat plain yogurt or a stick of beef jerky, or multitask with a handful of almonds. Together, they're packed with vitamins C and E, two nutrients that fight free radicals - - rogue molecules that slow the repair of exercise- induced muscle damage, impeding recovery. Try this 1. 5- minute meal from resident . It's infused with the most effective ingredients for speeding muscle recovery after a hard workout - - vitamins C and E, high- quality protein, and slow- digesting carbohydrates. In a deep saucepan, saut. Brown the turkey for 2 minutes, then add 1 cup of chicken broth and 1 cup of broccoli florets. Bring to a boil for 1 minute, then stir in . Cover the pan, remove it from the heat, and let it sit for 5 to 1. THE PROBLEM: Every Lunch Is A Business Lunch. Dining out means restaurant megaportions - - and, most likely, a mega- gut. THE FIX: Trade that grilled- chicken sandwich for a grilled- chicken salad. More smart choices: chicken stir- fry, fajitas sans the tortillas, or even a 6- to 8- ounce steak with a side salad or steamed vegetables. Your 4. 0s: The Fight- Disease Decade. Baldness, wrinkles, and back hair are the least of your worries; your body may be a walking time bomb. That's because approximately 3. Barbara Ann Karmanos Cancer Institute. That is, the cancer is there but nearly undetectable. It's a terrifying prospect, but a reality in your 4. But once you reach 4. And scientists at the University of California at Irvine discovered that men over 4. There's also an elevated risk of nonfatal diseases, such as macular degeneration, the leading cause of blindness. And don't forget about obesity: Even if you managed to sidestep it in your 3. The solution? A preemptive attack on your body's natural enemies. Your weapons: a knife and fork. THE PROBLEM: A Fat Expense Account. Eating on the company is a fast way to inflate your gut. THE FIX: Adopt a point system. Assign these values to menu items: 2 points for a salad; 3 points for an appetizer; 2 points for an entr. Order whatever you want, but limit yourself to a total of 6 points. To follow this system, choose from a category only once. THE PROBLEM: Cancer- prone Skin. Mutating moles are scary, but food can help: National Cancer Institute researchers determined that people with the highest intakes of carotenoids - - pigments that occur naturally in plants - - were as much as six times less likely to develop skin cancer than those with the lowest intakes. That's because the vitamin plants itself in your skin, where its imperceptible orange and yellow pigments help deflect sunlight. THE FIX: As a preventive, eat two sweet potatoes every week. This will provide you with the same amount of weekly beta- carotene as in men who demonstrated the lowest skin- cancer risk. Other top sources are carrots and cantaloupe. THE PROBLEM: Shrinking Muscles. The average guy loses 6 pounds of muscle by the time he's 5. But, in addition to lifting weights, you can protect your hard- earned muscles by feeding them a steady supply of high- quality protein. THE FIX: Tuna. Ounce for ounce, it's one of the best sources of protein - - and contains zero saturated fat. To grill your way to a better body, follow this muscle- building recipe from Men's Health cover model Gregg Avedon. They are very popular because they help those who lead a sedentary lifestyle, and quickly give a visible effect. The proposed system is well suited to solve all these problems. It begins with days of little food. Your diet will consist of yogurt or soya milk, a total of 1. In addition, you can drink one glass of any natural juice with pulp with a piece of bread or toast. Such period may be from 1 to 3 days. Continue alternating protein and vegetable days. Duration of the diet – up to 3 weeks. This diet is convenient because eating does not violate the usual routine for most of the day: it is possible to undertake at home in cafes and at work. What is the next step in order to maintain your success? The answer seems to be a continuation of a low carb lifestyle.! There are vast foods that can be eaten throughout this choice of life. In many cookbooks describe products that are recommended for such a diet, and provides recipes for dishes too. Day Fix Extreme Meal Plan & Prep. It’s here: the 2. Day Day Fix Extreme! Here is how I prep and plan my meals for the week. It’s time!! My 2. Day Fix Extreme arrived early this week, and I’ve been planning and prepping my meals for the week! I am going to be 1. I know it’s going to bring me some results! There’s just one little thing. Click HERE to join my next Drop a Dress Size Group with the 2. Day Fix Extreme!! I got my program delivered on Tuesday, and since then, I’ve just jumped right in and started! Because I’ve been following the 2. Day Fix meal plan for the past year, I had a good idea of how to prepare what I was going to eat. That being said, the 2. Day Fix Extreme meal plan is a bit different because it includes a “Countdown to Competition” plan along with it, which is very different eating than I’m used to. I started by reviewing the nutrition guide, calculating my calories, determining the number of containers I can have each day, and then printing off the tracking sheets. You can print off your own tracking sheets at www. GET FIT tab and Workout Sheets. They are seriously the best way to keep track of what you’re eating each day. There are also some great apps in the app store to help you with this if you prefer to keep track on your phone. I created my own Excel spreadsheet for my personal meal plan which I have printed off and keep in the kitchen so I know exactly what I’m going to eat for each meal. On Sunday, I plan for the next week and prep anything I’ll need, like cooked chicken breast or veggies so that I’m not scrambling during the week. My game plan for this week is to do the “reverse” Countdown to Competition eating plan, meaning I eat 2 days from the regular Extreme meal plan, and 1 day from the Countdown to Competition meal plan. With the 2. 1 Day Fix Extreme, you can choose which plan you want to follow. But I want to test out the Countdown to Competition eating days first before deciding whether or not I should do it for 2 days in a row or just 1. I encourage you to make a meal plan and write it down like I did. It just makes it so much easier to know what you’re eating. You will be prepared with healthy foods in the house and won’t be guessing what you’re eating next, which can lead to poor choices. What I love about this program is you can choose which meal plan you want to follow. You can go really extreme and follow the Countdown to Competition plan to a T, or you can mix the regular Extreme plan with the Countdown to Competition, OR you can just do the regular Extreme meal plan. If you feel you aren’t getting results or you’ve reached a plateau, I would recommend following the Countdown to Competition plan. While it is restrictive and you may find it tough, it is doable! And hey – you can do it for 2. Click HERE to get extra support and motivation to complete this program!! For the workouts: you will need a set of light and heavy weights and a resistance band. There are suggestions in the guide book about the weights you might want to use, but I was going a bit heavier than the suggestions, I was using 8 lbs for my light weights, and 1. But again, it’s totally up to you. You can even use NO weights!! The resistance band is used quite frequently, so please make sure you have one of those. I’m using the pink one that came with my Turbo. Fire and T2. 5, but if you don’t have one, you can find them at any sporting goods store, or even Walmart. The bottom line when it comes to the 2. Day Fix Extreme is there are no cheats when it comes to your eating and you’re doing workouts that push you to your max! I personally know that when it comes to losing the last 1. Of course, this isn’t something you have to maintain forever, once you get the results, you can go into maintenance mode. I know it can be done! That’s why Beachbody has coaches like myself who are here to help. My job is to provide you support, guidance, tips, and accountability to start and finish the program!! If you would like to join me in completing this program,please fill out this application!(**only open to those who aren’t working with a coach, or to those who are already working with me**)Tagged as.
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