Wednesday, 23 July 2014

Everybody has this friend (maybe you are this friend?) that tried every kind of diet, that exercises a lot and is fat or just chubby.
A lot of this is mental or just plain stupidity so there’s nothing really to do. except, if a person decides to take control of his life and to stop bitching about it. (As you can see I have this friend too… and she’s driving me crazy!)
Here are some golden rules for losing fat:
·         You lose FAT, not weight! Get that into your brain! If you want to lose weight go read a pro ana blog not my blog because here you’re only going to learn how to lose fat, look hot and be healthy!
·         It’s your big fat ass so YOU need to move it! Some people think if they’re getting a personal trainer it’s going to make them skinny but there’s a limit to what we are allowed to do… Sometimes I wish I can be more firm with you but I’m pretty sure it’s not legal. If you cheat, if you stop moving when I’m not looking and if you work 50% of what you can; you are one dumb fat bitch!
·         Every time you go to the gym you need to beat what you did yesterday (and yes, you were at the gym yesterday; you’re not getting the results you want by coming only 2-3 times a week… More like 4-5-6 times a week!).
·         You need to realize you don’t know what you’re doing. If you knew what you were doing you wouldn’t have been fat anymore, right? You took a professional so listen to what they have to say! Don’t try to outsmart us because you’re going to stay fat; there’s a reason for what we say.
·         There’s no short cut! No magic! You watch what you eat, you eat to fuel your training and you move your ass. SLEEP, EAT, TRAIN and REPEAT.
·         It’s not just how hard you train; it’s the consistency that counts! Training 30 min a day for 5 times a week is much better than 2 hours  a week. It’s a lifestyle - not a trend. It’s your little black dress compared to your skinny jeans. (P.s, every woman looks better in LBD than in skinny jeans anyway….)
·         1200 calories a day is a dumb idea. It’s only to prevent you from starving. You know what people who suffer from starvation have a lot of? FAT! Just like you, FATTY! If you’re dumb enough to think 1200 calories a day is healthy then you’re dumb enough to think all calories are equals… They’re not! You know you should probably just eat sugar free syrup! It’s calories free and you can drink 100 liters a day and nothing’s going to happen to you because it’s calories free, right??? NO!!! If you’re so concerned with the calories and cutting all healthy food you will stay fat and you’ll probably get cancer too! Is that what you want? Some things have higher calories but they’re full of vitamins and minerals you need and some things have higher calories and SUGAR value - like watermelon whuch is mostly water so the sugar doesn’t really count. I’m not telling you to eat a whole watermelon a day but you need to look at what you eat and not just the nutrition value of it!
·         You gotta work on 3 things in the gym: cardio, strength and flexibility. I tell it to every lifter: flexibility and cardio make you a better lifter. If you’re trying to lose fat you need to lift and not just cardio and if you lift you need to lift you need flexibility.
·         The only person that cares how much you lift, how fast you run is YOU! Stop worrying how you look and what others think because nobody cares about you. Realize it, embrace it and OWN IT!
·         Drinking 6 cups of tea a day is not healthy. Stop trying to find a way around your desires, if you crave something just have it! All this trying to outsmart your body is going to bite you in your fat ass!
·         Don’t say you listen to your body. It takes years to learn to do it and you need to put your body in all kind of situations, some of them extreme, in order to learn the boundaries. It took Arnold Schwarzenegger 10 years to learn it; do you really think you’re just going to figure it over night? If you knew your body you would have the body that you wanted; do you have the body that you want? No! So realize you don’t know what you’re doing and stop being dumb.
·         The portions that you eat might be what the government recommends but is it what you need? Are you exactly the same person as your friend? Spouse? Co-worker? I hope for you that you were not manufactured in a factory and that you came to the world through a vagina… So that’s your portion from now on: 6 16 ounce water, 5 serving of lean protein (25 grams each), 4 serving of veggies (1 cup raw or ½ cup cooked), 3 serving of complex carbs (25 grams each), 2 serving of healthy fat (15gram each ) and 1 serving of fruit. In case you’re my client and take something from your diet (for example the crabs) for a reason, you can have AS MANY PROTEIN AND FAT AS YOU WANT INSTEAD! Meaning, this portion only works if you need it all; the 6,5,4,3,2,1 diet only works if you keep it exactly like that. If you changed something it all needs to change. So don’t tell me “you took all my food I’m going to starve”. You’re not going to starve. Just listen to what I say because if you can eat as many protein and fat as you want I don’t think you can starve!

Does it make sense? I had to take it out of my heart…. i’m sorry… Just to make you happy ’'ll give you a recipe for brownies!
White chocolate brownie:
Ingredients for 6-8 servings:
- 1 cup white beans (rinsed and drained)
- 1/4 cup vanilla whey protein powder
- 1/4 cup oats
- 50 g white chocolate
- 1/2 cup raw peeled zucchini (70 g)
- 1 egg white
Directions:
Melt the white chocolate, then mix all ingredients together in a food processor (without baking or steaming the zucchini before, I just used raw zucchini). I baked the mix for about 20 min at 200-220 Celsius. It’s better to let the brownies completely cool down before serving. They’re firmer and they taste better after a few hours in the fridge.


Research and writing by Dana Gat ©2014

Thursday, 17 July 2014

Rule 36, as promised, is all about…YAMS!
Yams are great for you, I LOVE LOVE LOVE them! They’re great for you and also my favourite type of carb! And definitely the one that I can’t live without! Luckily for me I don’t need to give it up because I NEED it! And so do you, especially if you like to lift (and who doesn’t like to lift?).
Before I give you AMAZING recipes, let’s talk about why you want them and anything else you need to know.
There are about 200 kinds of yams… You probably tried like 3 of them (sometime I just want to go travel in the world just so I can try all this weird and amazing things nature has to offer us).
It’s a member of the Dioscoreae family; a fact that probably doesn’t mean a thing to you but I enjoy knowing that so…suck it! J
Yams are good source of:
·         Vitamin B6
·         Potassium
·         Vitamin B1
·         Vitamin C
·         Vitamin B3
·         Fibre
·         Diosgenin
Now you probably wonder what the heck is diosgenin. Well, diosgenin is a hormone that helps to synthesise estrogen.
Yams are considered a superfood; especially for women. They don’t just help to regulate your cycle when you’re young - but they can prevent you from going crazy when you reach menopause.
The drug companies found out about it a few years ago and they started using yams to create medications to help you with that but you can get the same benefits by going to the grocery store and just eat the whole thing! Of course drugs companies would like it if you didn’t…
Yams are a key food to eat in a balance diet. You need carbs, you know it and I know it (especially if you trying to lose fat) and yams are a natural source of it. They’re great for balancing your blood sugar, which is the main thing you want to watch for when you plan your meals.
Now for your favourite part…RECIPES!
Roasted yams:
1 large yams cut into ¼ inch slices
2 tbsp olive oil.
Pre-heat the oven on 400F put the yams in a pan and drizzled olive oil on top. Bake for 45 min.

Tuscan Yam Salad:

Ingredients:

3 -4 medium yams, peeled and cubed
3 -4 roasted garlic (smashed)
1/3 cup diced onion
1  tomatoes, chopped finely
10 leaves fresh basil, shredded
1 dash fresh ground black pepper
1 teaspoon balsamic vinegar
1/4 teaspoon of grated lemon rind
1/4 cup pine nuts, toasted
1/2 cup feta cheese, drained and crumbled

Directions:

1. Roast the yams with olive oil in a 375-400 oven until soft and a little brown on the outside, about 30 minutes (depending on how big the cubes are). Cool.
2. Allow the cheese to sit in the fridge at least an hour to let the flavours develop. Add pine nuts just before serving to keep them crunchy.
Raw Yam Pie:
Almond Date Crust
1 1/4 Cup almonds that have been soaked overnight and dehydrated in sun or dehydrator
1 Cup date pieces
1 Tablespoon water
1/2 teaspoon vanilla
dash of cinnamon
In a food processor, process nuts until coarsely ground, add dates and process until finely ground and thoroughly mixed. With processor running, add water, vanilla, and cinnamon. When mixture is holding together, press into pie plate.
Filling
6 small medium yams, scrubbed, peeled and cut up
3/4 Cup cut up pitted dates (soak whole dates for 20 minutes before pitting and cutting up)
1/4 Cup raisins (soak for 20 minutes)
1/2 Cup Pine Nuts (soaked 5-10 minutes)
1/8 teaspoon 5 spice powder
1/2 teaspoon cinnamon
1/8 teaspoon Garam Masala (if not available use either nutmeg or cloves or additional 5 spice powder)
1/2 teaspoon vanilla
While preparing yams, soak dates and raisins in small amount of water. Soak pine nuts and rinse. Put yams through Champion with blank, alternating with fruit and nuts. It should amount to about 4 cups. (If not, add more yam and put all through Champion again.) Put mixture in food processor. Add spices and vanilla. Be patient with processing, the smoother the better. After 5-6 minutes, if not very smooth add a small amount of raisin soak water, apple juice or orange juice to the mixture so it will process to a smooth puree. Pour into crust immediately. Store in refrigerator

African Peanut Yam Soup:

Ingredient:

8 cups water
2 tablespoons vegetable oil
1 large yellow onion, diced
2 teaspoons salt
6 tablespoons minced ginger
4 large garlic cloves, minced
1 tablespoon ground cumin
2 tablespoons ground coriander
1/2 teaspoon cayenne pepper
1 teaspoon paprika
1 red bell pepper, diced
4 medium yams, roughly chopped
1 (14 ounce) can pineapple
3 ripe tomatoes, chopped
5 tablespoons natural smooth peanut butter
1 bunch fresh cilantro, chopped
2 limes, juice of
favorite hot sauce, to taste

Direction:
·         Heat stock. I actually only use about 4 cups of water, because I like my soup thick.
·         In a big soup pot, heat oil. Saute onions with a pinch of salt for about 10 minutes, stirring occasionally. Add garlic, ginger and spices and sauté until everything's soft.
·         Stir in red peppers and yams, cooking them until they start to stick to the bottom of the pot.
Add water, bring to a boil, and reduce to a simmer. Cover and simmer until yams are tender.
·         Add pineapple with juice, tomatoes and peanut butter and simmer 30 minutes. Add stock if needed. 
·         Purée the soup until smooth. I just use my blender.
·         Season to taste with more salt, pineapple juice and/or hot sauce. Just before serving, add chopped cilantro and fresh lime juice.


And that’s it for now… I hope you’ve learned something new and got some more ideas to make your meals cleaner, healthier and more enjoyable!


Research and writing by Dana Gat ©2014

Wednesday, 2 July 2014

Lets talk about diet
I keep talking with you about the importance of balance and consistently. I want to talk with you about raw food.

·         Not everything is made to eat raw, if you eat too much raw veggies from the Brassica oleracea family (cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts) you can get thyroid problems…

·         Raw dessert doesn’t mean it healthy or not going to make you fat… It’s a dessert and is sugar and it usually means it has way too much fat (something you don’t hear me say often but they use tons of nuts - especially for cashew).

·         If you do not persist with eating raw it’s not going to work…. You can’t eat it when you want and eat vegan when you want and hope to lose weight. Vegan and raw don’t mix well; raw is clean while vegan is processed carbs and sodium. If you choose to go raw you have to go completely raw! No more coffee, sugar, alcohol, rice, tofu etc.. There’s no cheating meal here….its 100% or nothing.

·         There is such a thing as too much of a good thing: spinach and nuts are a base for a lot of raw foods but if you overdo them and your waist size will be the last thing you worry about

·         You can’t lift on a raw diet… Without lifting you’re going to be fat. You might look good in cloths but you’re going to look bad naked. True story!

·         I love raw food dish for their taste but I’m not lying to myself that they’re going to keep me skinny so I’m going to share some raw food recipes with you.

Its recipes time!!!! Whoo whoo

Raw peppers dips:

3 red peppers

1 cup raw walnuts (soaked for 15 min)

1 med garlic clove

2 tbsp nutritional yeast

1 tbsp lemon juice

0.5 tsp stevia

0.5 tsp cayenne peppers

0.5 tsp cumin

·         Combine everything in a blend and blend until smooth.

Raw cream cheese:

1.25 cups pine nuts

1 tbsp coconut oil

1 tbsp lemon juice

1 small garlic clove

1 tbsp minced onion

2 tbsp water

·         Blend everything until smooth. Place in freezer for 2 hours.

Raw pesto:

2 cups basil

2 tbsp olive oil

2 garlic cloves

1 tbsp nutritional yeast

2/3 cup pine nuts

·         Blend everything in a blender.

Raw tacos:

2 cups walnuts

1 tbsp cumin

0.5 tbsp coriander seed

1 tsp chilli powder

Pinch of cayenne peppers

Collard greens

Salsa

·         Put the walnuts in a food processor until chunky.

·         Mix it the ground walnuts, cumin. Coriander, chilli and cayenne in a bowl.

·         Place a collard green and fill about 0.25 of it with the mix in the middle

·         Top with salsa and roll it like taco.

Raw Salsa:

5 large tomatoes

1 bunch cilantro

1 onion

Lime juice

2 jalapeno

·         Cut and mix

That it for this time…

LOVE


Research and writing by Dana Gat ©2014

Wednesday, 25 June 2014

Let’s talk about sweating and electrolytes…
What are electrolytes and do we need to sweat in order to lose weight? What does sweat do to us? Electrolytes, do they help us to lose weight or to gain weight? Where do we get them from? And more important: how can we make them taste better?
Electrolytes are the minerals for the electricity of the heart. That’s what starts our hearts so I’ll say they are pretty important.
They also affect our amount of water in the body and muscles functions.
We lose them when we sweat and we CAN NOT get them from water.
Common electrolytes include:
  • Calcium
  • Chloride
  • Magnesium
  • Phosphorous
  • Potassium
  • Sodium
Electrolytes do not affect our weight loss directly but they do affect our total health and that does affect our weight loss.
You know what people who suffer from anorexia die from? Their bodies are dried out from all electrolytes and their hearts stop working…just something to think about.
You can get them from store-bought energy drinks but I don’t like to put crap in my body. Those drinks are high calories and have too much sodium (don’t get me wrong: if you do extreme sport you should have it - but you don’t…) or you can get the 0 calories one and they’re going to make you bloated.
My suggestion? Eat it!
So now let’s talk about some recipes!
Chocolate Fudge pop:
Ingredients
  • 1 (13 oz) can original coconut milk, shaken
  • 5 tbsp unsweetened cocoa powder
  • 2 tbsp raw honey
  • 1 tsp pure vanilla extract
  • 1/4 tsp salt
Directions
Blend all the ingredients until smooth and pour the mixture into ice pop moulds. Insert the base and freeze for at least 2 hours, or until set.
Yummy Curry:
Ingredients
  • 1 cup brown lentils, sorted and washed
  • 4 cups water
  • 1 cup brown rice, rinsed
  • 4 thin slices fresh ginger
  • 3 stalks celery, finely chopped
  • 3 garlic cloves, finely chopped
  • 1 red bell pepper, chopped
  • 1-2 tbsp curry power, mild or hot
  • Salt and pepper to taste
Directions
Place all ingredients pot on stove. Bring to a full boil, then turn to low and simmer for 1 hour or until liquid is absorbed.
Turmeric Cauliflower Quinoa:
Ingredients
  • 1 teaspoon coriander seeds
  • 1/2 teaspoon white peppercorns
  • 1/4 cup olive oil
  • 1 tablespoon minced garlic
  • 2 teaspoons turmeric (ground)
  • one head of cauliflower, cored and broken into small florets
  • sea salt
  • 1 medium shallot, sliced and separated into rings
  • 4 kumquats, seeded and chopped
  • 1/4 cup chopped cilantro
  • 2 cups cooked quinoa
Directions
Preheat oven to 400 degrees
In a small skillet toast coriander seeds, and peppercorns over mid to high heat until fragrant, about 30 seconds.
Put in a spice grinder when cool and grind to a powder, and put in a small bowl, stir in olive oil, garlic, turmeric.
On a large baking sheet, drizzle the cauliflower with olive oil and toss to coat, season with salt and roast for 25 minutes until tender.
Put in a serving bowl, add shallot rings, kumquats, and cilantro and toss well, pour over quinoa. Serve hot or warm.
Jicama fries:
Ingredients
  • 1 jicama
  • 1/2 tsp extra virgin olive oil
  • 1 tsp paprika
  • 1 pinch salt
Directions
Preheat oven to 400°F.

Slice and season jicama with onion powder, paprika and salt.

Drizzle with olive oil and place in oven for 25 minutes.

Enjoy!





 Research and writing by Dana Gat ©2014

 

Tuesday, 17 June 2014

Let’s talk about supplements!
Now, if you’re not active person don’t read it; but if you do enjoy moving your ass and get the results you want, then keep reading.
As you know there are some bad supplements out there… aka…fat burner and testosterone; the type of supplements which can kill you or make you grow a penis… It happened to a poor girl from England;  she was doing bodybuilding and took it a little bit too far and now she has a penis…
The truth is that we do not know the long term damage those things do, besides the fast damage to the liver and the change in the hormones that affect hair growth and any baby you want to have.
I’m not going to talk about too much because I don’t want to give you ideas; some of you might try to be a smart ass and I don’t want to take responsibility for it.
As a general rule I believe that you shouldn’t take supplements if you can get them from food. However, if you’re a gym rat you can’t always get enough for your needs from food and this is when you need to start taking supplements. Supplements can’t beat laziness… meaning – they won’t do your work for you. This post is for people who are active.
Fish oil
Benefits: protects against air pollution, reduces joint pains, reduces signs of ageing,  improves fat burning, boosts brain power and memory, helps to gain lean body mass and improves bone health.
Food source: salmon is the best fish for that but any kind of fish is good.
Iron:
Now, I’m usually against taking iron supplement because you need such a small amount of it and it’s so easy to get it from food, that it’s stupid to pay for this supplement. However, like I said before, when you exercise a lot your body needs more. Gaining muscles is hard work and being a gym rat is all about pushing yourself.
Benefits:   helps with haemoglobin formation, oxygen carrying and muscle functions, prompts fat loss and, just like any good mineral, helps to absorb other minerals - like calcium.
Food source: meat, eggs, soy, green leafy veggies, broccoli and bean…
Vitamins b’s:
WARNING!!! Your pee might turn shinning yellow
Benefits: energy. (There are more benefits but you’re taking it for this reason)
Food source: meat
BCAA:

Also known as Branched-chain amino acid.

The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and for 40% of the preformed amino acids required by mammals.

In the past it had been used as treatment for burn victims; now it is being used as  a tool to help us get shredded.

The science behind amino acid is very boring…I’ll shorten it out for you:
Dieting is catabolic, which means it can lead to muscle breakdown, for several reasons. The leaner a body gets, the more likely it is to lose muscle mass as the body tries harder and harder to hold onto its body fat stores. In doing so, the body will turn to the muscles in order to satisfy its energy needs. Bad news for anyone interested in a hard body.
On the molecular level, muscle loss occurs because the body increases protein breakdown (catabolism) in order to liberate muscle amino acids for fuel. If this isn't bad enough, muscle loss is compounded by the fact that levels of protein synthesis will also decrease due to reduced energy intake.

 Makes sense? Not really; but is good for your muscles. I don’t take it every day. Only when I do my strength training and during it.

I won’t overdo it because when it comes to amino acid the science is only in the beginning…we don’t know what we don’t know but we do know we need it…

now there so many supplement out there but I don’t use them so I can’t share the benefits with you. However, I promise that if I try something new you’ll be the first to know :)


Research and writing by Dana Gat ©2014

 




Thursday, 5 June 2014

Let’s talk about poop.
It’s gross and very unpleasant and as much as we all pretend we don’t do it we all do! And it feels better if you do it than if you don’t. I hate it when I need to poop and can’t, it’s awful!
Back in the days one of the most glamorous jobs you can have was “groom of the stool” meaning, you got to wipe the king’s butt.
Why was it so desirable? Not just because you got to be “intimate” with the king, but you also got to be the first to know if the king was sick; that brings us to another point: your poop tells you everything you need to know about your health.
Gross but true.
You’re smart enough to know that if you’re not pooping enough (Once a day is the minimum, you want to aspire for 3!) it means you’re not eating enough; it happens a lot when you exercise a lot and do not adjust your food to eat a little more….it will make you feel less bloated.
And of course, you’re smart enough to know that high metabolism = poop.
I’m not going to explain to you a lot about poop; I’m going to give you recipes that are high in fibre and fat (that’s how you want it) to help you poop more times and more easily… There’s nothing wrong than when your anus hurts….
And now…the recipes!!!
This time I put emphasis on fibre because fibre is a carb. A lot of those recipes have cinnamon in them to help you control your blood sugar. As you know I believe in good fat so you see it too.
Blueberry hemp smoothie: 2 tbsp hemp seed, 1 cup fresh frozen blueberry, 1 cup your choice of milk, 1 tbsp honey, ½ tbsp. cinnamon. Blend! With the blueberries giving you fibre, and the hemp giving you good fat, you’re good to go!
Apple rice bake: 2 cups cooked brown rice, 1 cup you choice of milk, ½ cup chopped nuts ( I like almonds and hazelnuts), 2 tbsp cinnamon, 3 tbsp honey ½ tbsp. nutmeg, ½ tbsp. turmeric, 2 tbsp ginger root, 2 cups chopped apple and 3 egg.
Mix it and put in a pan and bake on 350F for 35 minutes.
Raw pad thai: 1 zucchini, 1 carrot, 1 green onion, ½ cup shredded purple cabbage, ½ cup cauliflower, ½ cup bean sprout. For the sauce: 2 tbsp tahini, 2 tbsp almond butter, 1 tbsp lime juice, 1 tbsp honey. Mix it all in one bowl.
The next recipes I never tried myself because I hate avocado. However avocado is a great source of fat for you.
Key lime pie:
Crust: 1 cup unsweetened shredded coconut, 1 cup walnut, ½ cup pitted medjool dates.
Filling: 3 firm avocado, 3 tbsp lime juice, 1 tbsp lime zest, ½ cup honey.
Direction: process the coconut and the walnut until coarsely ground. Add the dates and keep processing until it resembles bread crumbs. Press into the bottom and side of a 9 inch pie plate using your fingers. Place the crust in the freezer for 15 min. process all filling ingredients until smooth. Pour the filling into piecrust. Put in fridge for 30 min.

Now go eat, train and poop! And remember, poop is the best thing that can happen to your body! If you’re not pooping you’re doing something wrong!



 Research and writing by Dana Gat ©2014

Thursday, 29 May 2014

I’ve been asked to do grocery list for you so let’s start! Every week I’ll put my weekly grocery list on the facebook page with pics but I want to explain why and how I choose everything. Don’t forget to check the weekly list for season surprises and new adventures.
Just to make sure you understand: I don’t buy it all in once but its stuff that I do buy!
Fruits:
·         Banana - If you do weight lifting and only on the days you lift you can have it
·         Berries - prefer fresh if you do choose to go for frozen make sure it UNSWEETEND, blueberries are the best choice then it blackberries/raspberries, cranberries and etc. and of course NO DRIED FRUITS!
·         Lemons or lime to add taste and to put in your water to clean your liver.
·         Local fruits you can add one small fruit to your food just try to make sure it local or not as high in sugar. I love grapes but I don’t but it all the time, same with pineapple…water melon however its nice…full with water and easy on your waist line (again, watch the amount) in the season I like having pomegranate.  I change it a lot and I try to cut on the sugary fruit or limited
 1 per day.
Veggies:
·         Tomato and cucumber (yes I consider tomato as veggie)
·         Green leaves (lettuce should be your last choice I much prefer you to go with kale, spinach, arugula, Swiss chard etc.)
·         Mushroom (shitake are anti fungal and they the best for you, if you trying to lose weight mushroom are great way to feel full and keep the calories low)
·         Onion (green are the best then purple, yellow, white and sweet)
·         Hot Peppers (I use jalapeno to spice my food and sometime I use chillies too)
·         Bell peppers (I don’t over eat them but probably once every 2-3 week I’ll buy it)
·         Asparagus (green and don’t forget to remove the steams)
·         Broccoli (it’s a must!!! Packed with everything! Don’t skip it and don’t forget to check post 34 because it just about broccoli…the KING)
·         Brussels sprout (low in carbs full with nutrition and give a nice twist for everything)
·         Cauliflower (because it awesome)
·         Green bean (PROTIEN)
·         Artichoke (superfood but sometimes annoying…I only buy it if I find frozen heart I don’t have the patience to deal with the leaves)
·         Fennel (superfood)
·         Watercress (superfood)
·         Okra (superfood)
·         Eggplant (superfood and also give you feel like you eating something very filling but still pretty low in calories)
·         Beet (superfood and also give you feel like you eating something very filling but still pretty low in calories)
·         Celery (you really need me to explain why?)
Carbs:
·         Yams (don’t forget to check post 36 to know more about it)
·         Quinoa (post 30)
·         Oats (don’t forget to check post 38 to know more about it)
·         Wild rice/brown rice
·         squash (winter and summer)
·         peas, carrot and corn (I don’t eat those things right now but you can )
Protein:
·         lean turkey breast/lean ground turkey breast
·         lean chicken breast/lean ground chicken breast
·         lean beef
·         bison
·         fish (salmon is the best then tuna then anything and sole/basa/tilapia are you last choice)
·         canned tuna in water
·         Greek yogurt or probiotic yogurt
·         Eggs
·         Milk/chocolate milk (only in days I do weight training)
·         Lentils/beans (just because it nice to change sometime…not more then 1 every 2 weeks include hummus)
·         Once every 3-4 weeks I get to eat bacon (and I wish its was more)
Fat:
·         Olive oil (extra virgin)
·         Coconut oil (ghee work too, check post 1 for more info)
·         Any natural nut butter (try cashew its great)
Condiment:
·         Hot sauce
·         Mayo (light)
·         Mustard
Lemon juice

Research and writing by Dana Gat ©2014