Calories
CALORIES “All calories are not created equal” 1100-1300 daily. For those of you who read the governments or other sources of calorie recommendations, you are welcome to try them. We know these are healthy, filling and that they will produce results. IF losing weight is not a part of your goal, then you may be able to consume more calories. You still need to understand that all calories aren’t equal. If you eat two 500 calorie candy bars, clearly you won’t be getting the same value then if you chose foods containing healthy proteins, fats, and carbs.
Fat
FAT—Hydrogenated and partially hydrogenated fat is OUT. Select purest forms from flax oil, flax seeds and olive oil, and foods with naturally occurring fat. We strive to keep fat grams between 20-35 daily.
Protein
PROTEIN—Protein is the building block for muscle. There are many options –LEAN meats—POULTRY- chicken and turkey. CLEAN FISH—salmon, tilapia, halibut, and cod. Soy products—tofu, Beans, Eggs, Seeds and Nuts. 85-120 grams daily. This will be a challenge for many of you. We focus more on the high number here.
Carbohydrates
CARBOHYDRATES—“ALL CARBS are not created equal” Carbs are categorized into two main types. Refined CARBS such as sugar, white flour, processed cereals, candy, cakes and chips process quickly in your body (because they are already partially processed) and they quickly elevate your blood sugar levels. A goal of your blood sugar is to keep the levels STEADY. Spikes alter your metabolism efficiency and they risk putting your insulin production in a danger zone. Refined carbs are unhealthy carbs.
Healthy carbs are also healthful looking—they are COMPLEX carbs which take longer to break down in your body once consumed. These carbs stabilize your energy longer. No spikes. Complex carbs are made up of whole grains, oatmeal, brown rice, quinoa, high quality vegetables and fruits.
Your body will either burn available carbs or burn fat. You want to get your body fired up to burn fat for fuel. Choosing the healthiest carbs will support that process.

Fiber
FIBER—25-35g+ THE MORE the better! The average American eats 8g of daily fiber. We wonder why so many unexplained diseases run rampant in our society! Fiber is critical for optimal health. The more fiber you get, the more freedom you have in your nutrition plan. Why? You SUBTRACT the fiber grams from the CARB grams to get your RAW CARBOHYDRATE count. If you eat 100 carbs but have 30 g fiber, you count 70 g raw carbs which will be a WEIGHT REDUCING portion!

Water
Your goal each day is going to be to drink at least 64ozs of water. Water is so important to flushing out toxins that are stored in our bodies and keep us properly hydrated. Water is essential for digestion and absorption of vitamins and minerals. It keeps our skin moist and supple, and is a natural lubricant for our joints and internal organs.

Ingredients:

2 ripe avocados
2 tomatoes
1 lime (just the juice)
2 Tbsp. red onion, finely chopped
1/4 c. cilantro, freshly chopped
1 tsp. cumin
salt and pepper to taste
splash of tequila (optional)

Calories 67, Fat 4.1, Protein 1.1, Carbs 4.6, Fiber 2.2

Ingredients:

3 c. skim milk
1/4 c. egg substitute
2 egg whites
1/4 c. Splenda, granulated
1/4 tsp. vanilla
1/2 tsp. rum extract
1 tsp. cinnamon
1/2 tsp. nutmeg

Directions:

In a large saucepan over medium heat, combine 2 1/2 cups skim milk, egg substitutes, egg whites, and sugar. Cook until mixture becomes thick. Remove from heat and stir in vanilla and rum extract. Cover mixture and refrigerate several hours or overnight.  If mixture becomes too thick, add remaining milk and mix well.

Divide among glasses and sprinkle with cinnamon and nutmeg.

Calories 81, Fat 0, Protein 9, Carbs 9.5, Fiber 0

Ingredients:

1 1/2 cups canned Pumpkin
1 1/2 cups oat bran
12 splenda or you can use stevia if you prefer
1 oz Fat Free Creme Cheese
2 eggs
1 Banana
1 tsp baking powder
1 tsp cinnamon
1/8 cup walnuts

Directions:

Mix all above together and drop into muffin tins. Bake 375 for about 20 mins.

Makes 8. Wrap them individually in foil and throw in the freezer. When you are ready to eat one, wrap it in a paper towel and micro for 2 mins.

Calories 163, Fat 5.5, Protein 8, Carbs 24.5, Fiber 7

Ingredients:

1 scoop of Jay Robb vanilla whey (www.jayrobb.com or Kroger grocery store, organic aisle)
8-10 oz filtered water
½ T. flax oil (good fat that actually ‘moves’ fat!)
A titche of liquid stevia
½ c. Frozen Raspberries.

Protein 25g, Fiber 4.5g

Ingredients:

Jay Robb chocolate whey – 1 scoop
1/4 c. Soy Slender (chocolate)
3 oz h20
3 oz coffee (I use leftover from breakfast)
3/4 c. crushed ice
cinnamon to taste
Stevia (sweetener to taste)
1/2 t. organic 70%+ cocoa powder
BLEND— oh my goodness, THIS is a great pick me up and a GREAT protein surge and a DELICIOUS choice!
Totals: 145 calories/ 1.5 fat/ 28.5 protein/ 3.5 carbs/ 2 fiber

(if you want to add more fiber and a fruit blend, add 1/2 c. frozen raspberries and that will add 45/0/1/10/4.5 or a total of 190 calories/ 1.5 fat/ 29.5 protein/ 13.5 carbs/ 6.5 fiber)

“This recipe makes 4 generous servings and you could add your favorite veggies in. This is my recipe that is GREAT for the whole family. The kids (ages 5 and 7) and the no-veggie husband loved it. He actually said it was the best meatloaf he ever had – WOW! For lower fat and carb totals, use low fat or fat-free cheese and egg substitute.”

Ingredients:

3 Tbsp. water
1 Tbsp. teriyaki sauce
2 slices cubed WW bread (Natural Ovens Whole Grain)
2 eggs, beaten
2 Tbsp. shredded mozarella cheese
2 Tbsp. shredded cheddar cheese
2 dashes garlic powder
2 dashes onion powder
2 dashes celery salt
1 lb. extra lean ground turkey
2+ Tbsp. parmesan cheese

Directions:

In a bowl, combine the water, teriyaki sauce, and bread cubes. Let stand for 5 minutes. Add the remaining ingredients, except parmesan cheese, and mix well.

Lightly grease loaf pan with olive oil. Pat meat mixture into pan. Sprinkle with parmesan cheese. Bake, uncovered, at 350F for 1 hour or until a meat thermometer reads 165F. Drain. Cut into 4 equal slices.

One serving yields: Calories 256, Fat 8, Carbs 10, Fiber 2, Protein 36