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S’UP!
FINALLY, A GUIDE THAT MAKES SENSE!

Hey BodyRockers, you’ve spoken and we’ve heard you. You’re not interested
in fancy gimmicks, exhaustive explanations, or complicated grocery lists that
take you to seven different supermarkets. You want simple. You want some-
one to just tell you what to do and you’ll do it. Don’t worry. We got you!
Here is a two-part nutrition guide to send you on the superhighway to clean,
healthy and sustainable eating.
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PART ONE
THE BACKGROUND
Peruse this part of the book at your leisure. This section acts as a more in-depth
educational tool and explains the method behind our madness. We’ve taken
the tastiest morsels from all our best-selling books to explain the ins and
outs of balanced, clean and sustainable nutrition.
Here you’ll find information about topics from bread to booze.
We’ll talk about hydration and give you some solid tips for
eating out. But also cover how what we eat affects how
we feel, and how you can nourish your body to create
a happier, healthier life. Let’s get to it! PART TWO
KICK START
Get right to it with our Kick Start option. No need to spend
a week building yourself up and bracing yourself for a lifestyle
overhaul, our plan is painless - and if you start now, a healthier diet
is less than a couple hours away. Here we’ve laid out your print-and-
go shopping list, recipes and a kick-start meal plan. You’ll also find
your swap list packed with vegan and vegetarian options (though
many of our recipes are already vegan or vegetarian). All you have
to do is print out a few pages, and you’re good to go.
3
PART
1THE
BACKGROUND
NUTRITION BASICS
WHEAT AND GLUTEN
SUGAR
ALCOHOL
EATING OUT
SLEEP
STRESS
4
Nutrition
Basics
The information we divulge here may be totally new to
you, or this section of the book may be more of a refresher
course. Either way, it bears reviewing and revisiting to help
reinforce why good nutrition is so crucial.
5
FOOD GUIDE MILK & MILK MEAT & MEAT
FRUITS & VEGETABLES GRAIN PRODUCTS ALTERNATIVES ALTERNATIVES
This group includes fresh, This is a diverse group and in- This group contains milk or This group includes cooked
frozen, or canned vegetables; cludes many foods common in powdered milk (reconstituted) fish/shellfish/poultry/lean meat
leafy vegetables; fresh, frozen our diet. It is important to pay at a 250ml/1 cup serving size, (75g/2 1/2 oz, 125ml/ 1/2 cup),
or canned fruits; and 100% juice. attention to the serving sizes in canned/evaporated milk ( 125ml, cooked legumes (175ml/3/4
One serving size is 125ml or 1/2 this group as a serving size is less 1/2 cup), fortified soy beverages cups), tofu (150g or 173ml/3/4
cup (except for leafy vegetables than you’d expect. For example, (250ml, 1 cup), yogurt (175g, 3/4 cup), eggs (2 eggs), peanut
where the servings are 125ml the serving size for bread is 1 cup), kefir (175g, 3/4 cup), and or nut butters (30ml/2tbsp),
when cooked or 250ml when slice. This means that a sand- cheese (50g, 1 1/2 oz). Servings: and shelled nuts or seeds
raw). Servings: wich may constitute 2 servings
(60ml/1/4cup). Servings:
of grain products. This group
includes things like bagels (1/2 is
a serving), pita/tortillas (1/2 is a
serving), rice/bulgur/quinoa ( 1/2
cup), cereal (cold: 30g, hot: 3/4
cup), and cooked pasta/couscous
(1/2 cup). Servings:
AGE AGE AGE AGE

SEX TEEN ADULT 51+ SEX TEEN ADULT 51+ SEX TEEN ADULT 51+ SEX TEEN ADULT 51+
7 7-8 7 6 6-7 6 3-4 2 3 2 2 2

8 8-10 7 7 8 7 3-4 2 3 3 3 3
OILS & FATS

Oils and fats are also an important part of our diet. The food guide recommends including 30-45ml (2-3 tbsp) of unsaturated fats a day. Unsatu-
rated fats include oils used for cooking, salad dressings, soft margarine and mayonnaise. The use of vegetable oils like canola, olive and soybean
are recommended. Limiting products higher in saturated fats is also recommended. These products include hard margarine, butter, lard, and
shortening.
* FROM THE CANADA FOOD GUIDE. We know not all of our Body Rockers live in the Great White North, but anyone from anywhere can use the Canada Food Guide for general nutrition recommendations.
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7
Macros
& Micros
Macronutrients (macros) and micronutrients (micros) are terms that

are thrown around a lot, but do you actually know what they mean?
Chances are you do - you simply don’t know it.
We’ll start with macronutrients...

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MACRO
NUTR Macronutrients are carbohydrates, proteins and fats.
These important nutrients infuse our bodies with large
IENTS
amounts of energy for everyday functions, hence the term
‘macro’, which means ‘large’. We don’t only need these
chemical compounds to function - we need them to live.
This is why exclusionary diets are so sketchy; they promote the drastic
reduction of nutrients we require in large amounts. This is why people
on extreme low carb or low fat diets experience fatigue and irritabil-
ity. It’s also why the diets don’t work long term. People don’t want to
spend their lives feeling tired and ticked off, so they ditch the ‘diet’ and
go back to their old habits - habits that obviously weren’t working for
them. It’s easy to see why making nutritional changes can seem like
such a daunting, negative endeavor. It’s easy to see why people simply
find it easier to give up after years of yo-yo dieting.
However, this is also why it is so vital to educate yourself so you

understand that eating well and feeling great doesn’t mean you have
to live a life of total deprivation. You need all your macros!
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CARBS
Examples of healthy carbs
include whole grains, oats,
muesli, fruits, legumes,
vegetables and dairy (low
fat). You can learn more
Carbs give us glucose, which provides our brain and muscles
with the energy they need for survival. If we don’t eat enough about GI carbs by visiting
carbs, we simply cannot function properly and our entire
glycemicindex.com.
being suffers as a result.
Carbs have got a bad rap, mostly because when eaten in

excess in their processed form (e.g. white flours, rice), they
can have some pretty hefty implications for your waistline.
However, when consumed in appropriate amounts in their
unprocessed form, they are incredibly nourishing. Carbs that
have a low Glycemic Index (GI) are particularly good for you.
Unlike their processed counterparts, they can help regulate
your blood sugar levels. So, for example, if you eat a serving
of brown rice you won’t experience the same blood sugar
spike and drop you’d experience if you’d inhaled a serving of
white rice. Regulating blood sugar levels is crucial to keeping
your cravings at bay, and, as a result, keeping extra weight off.
In fact, regularly spiked blood sugar levels have been linked
to an increase in belly fat - not what you want when your aim
is to rock a bikini.
A diet rich in unprocessed carbs is also a diet that’s high in fiber

and a diet high in fiber makes for a healthy, bloat-free bowels –
which definitely never hurt come bikini time.
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PROTEINS
Consuming adequate protein is important if you want to slim
down. First, it helps repair muscles after your workouts by
providing our bodies with 8 essential amino acids. (There are
22 amino acids, which are the building blocks of proteins.
The 8 essential amino acids are the ones that can only
come from food. Animal sources of protein will pack
all the amino acids. Plant sources of protein have
only some, so if you want a rounded diet and are
vegan, be sure to educate yourself to ensure you
are getting a balanced diet.)
Adequate protein consumption will also help
create hormonal balance (which is vital for
a killer bikini body), support a healthy
immune system and help with satiety
(meaning we stay feeling full longer -
hence, less unnecessary snacking). Your
best sources of protein include lean meats,
low fat dairy, legumes and nuts.
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FATS Why you need fats - Think of fat as lubrication for your body. Fats protect our organs,
maintain cell health, support growth and development and assist our bodies in absorbing
essential vitamins like A, D, K and E.
FATS TO FATS TO
AVOID EMBRACE
As mentioned in the food guide, we want to Polyunsaturated and monounsaturated fats
avoid consuming saturated fats and trans-fats. are your best bet. They have been shown to
These are the fats that are linked to causing actually decrease blood cholesterol levels,
high cholesterol and increasing the risk of reduce the likelihood of heart disease, pro-
strokes and heart attacks. We’re not saying mote healthy brain function and help maintain
you can never have these fats, but you should healthy joints. Foods that contain types of fats
severely limit your intake. Example of these include olive oil, almonds, peanuts, flax seeds
types of fats include fried foods, pastry, cream and avocado.
and animal fat.
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SO HOW DO YOU KNOW
Macros?
IF YOU’RE GETTING YOUR
As we’ve mentioned, you’ve got to find a way to embrace balanced,

healthy eating that jives with the way you live your life. This may seem
like a daunting task since there are just as many viable nutritional life-
style choices out there as there are people – and trust us, you won’t find all
the answers to this question in three months. Still, you can suss out your
approach to monitoring your food choices right away. The first thing you
should do is decide whether you best work by formula or feel.
FORMULA FEEL
If you’re a formula feeder, you like to be able to know ex- If you eat by feel, you have a general idea of how much
actly what you should be eating and how much. You also you should be eating from each nutrient group, but you
like to keep track of exactly what you are eating. There’s haven’t bothered getting down and dirty with
power and certainty in the numbers. You’ve probably a calculator to figure out the exacts – and if you have,
already calculated your basal metabolic rate (your BMR, you’re not religious about sticking to it. In fact, the idea
roughly how many calories your body burns in a day if you
were in a state of total rest), and know how much of your
OR of counting calories or points or steps to work makes you
feel claustrophobically restricted - so much so that you’d
diet should consist of carbs (45%-65%), protein (10%- rather throw in the towel than continue. Feel eaters often
35%) and fat (20-30%) you need in a day, and probably just know when they’re eating a balanced diet (and some-
like to have a rough (or even precise) idea of how many times it’s because they were formula eaters for years).
calories you burn during your workouts and throughout They don’t need (or want) an app or a scoreboard to
the course of your day. shout it out for them.
If you feel you’d be comfortable as a formula eater, but don’t know where to start, check out the accompanying meal
plan book, where you can calculate your BMI and TDEE and get the formula basics.
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MICRO
NUTR
IENTS
Small but mighty, micronutrients refer to essential
minerals and vitamins. Like macronutrients, your body
needs micronutrients to properly function on a daily
basis and to promote our well-being over time.
You don’t need to over think this: if you eat a balanced, healthy, clean
diet, you will be getting all your micros. Some people may find it
necessary to supplement with certain vitamins or minerals, though you
should try and get the bulk of your micronutrients through your diet.
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6 Essential Vitamin Sources
VITAMIN A VITAMIN B COMPLEX VITAMIN C
Boosts immune system, decreases risk of heat disease, They help turn our food into fuel and are great for Benefits may include protection against immune
and aids in eye health. Vitamin A is fat soluble and metabolism, muscle tone, and brain function. They system deficiencies, aids cardiovascular function, im-
should be consumed with fat for optimal absorption. work together but each one has its own specific bene- proves eye health and can even prevent skin wrinkling.
fits from beauty, to brain health.
• SWEET POTATO • FISH • MILK • ENRICHED CERE- • CITRUS FRUITS • TOMATOES

• CARROTS • LIVER • EGGS ALS • BELL PEPPERS • PEAS
• DARK LEAFY • TROPICAL • CHEESE • NUTS • DARK LEAFY • PAPAYAS
GREENS FRUITS • FISH • LENTILS GREENS • BERRIES
• CANTALOUPE • WINTER • BEEF • LIVER • KIWI
• BELL PEPPERS SQUASHES • POULTRY • CLAMS • BROCCOLI
VITAMIN D CALCIUM IRON

Important for regulation of calcium absorption and Essential to the maintenance of strong bones. Helps metabolize proteins and aids in production of
maintenance of healthy bones. It’s also believed to Your heart, muscles and nerves also need calcium for hemoglobin and red blood cells. Lack of iron can lead
protect against the effects of diseases such as cancer, proper function. to chronic fatigue, and anemia.
diabetes & multiple sclerosis
• FISH OILS • EXPOSURE TO • DARK LEAFY • OKRA • CLAMS • BEANS

• FATTY FISH THE SUN GREENS • BROCCOLI • LIVER • WHOLE GRAINS
• MUSHROOMS • FOODS FOR- • CHEESE • GREEN BEANS • SUNFLOWER • DARK LEAFY
• BEEF LIVER TIFIED WITH • MILK • ALMONDS SEEDS GREENS
• CHEESE VITAMIN D • YOGURT • FISH • NUTS • DARK CHOCO-
• EGG YOLKS • COD LIVER OILS • BOK CHOY • BEEF LATE
• LAMB
If you believe you are not able to maintain a healthy balance of certain vitamins and minerals through diet, you can always take a high quality multi-vitamin. Though be
careful not to overdo certain micros, not only can it become redundant, some - such as Vitamin A - can be fatal if taken in large quantities.
15
This table outlines the recommended daily intake of vitamins and minerals established
VITAMIN /
MINERAL
DIETARY
REFERENCE by the Food and Nutrition Board of the American Institute of Medicine. The listed amounts
INTAKES are for healthy adults with a diet that averages 2,000 calories a day. The amounts will
vary for children, seniors, lactating or pregnant women, smokers, heavy alcohol drink-
Men: 1000 mcg
VITAMIN A Woman: 800 mcg ers, people on antidepressants, people with chronic illnesses or those consuming less than
2,000 calories a day.
Men: 550 mg
CHOLINE Woman: 425 mg
The RECOMMENDED DIETARY ALLOWANCE (RDA) is the minimum amount needed to avoid a vitamin/mineral deficiency.
THIAMIN Men: 1.2 - 1.5 mg Some of these numbers have been recently updated with a DIETARY REFERENCE INTAKE (DRI), which is the amount required
(B1) Woman: 1 - 1.1 mg
for optimal health.
RIBOFLAVIN Men: 1.3 mg Not all nutrients have a DRI. If there is no DRI or RDA, a Safe and Adequate Intake or Range is given.
(B2) Woman: 1 - 1.1 mg
NIACIN Men: 16 mg
(B3) Woman: 14 mg
PANTOTHENIC
5 mg
ACID
VITAMIN /
RECOMMENDED
VITAMIN /
SAFE &
MINERAL
MINERAL
DIETARY ADEQUATE
VITAMIN B6 1.3 - 1.7 mg ALLOWANCE INTAKE/RANGE
FOLIC ACID/ Men: 1000 mcg Men: 1000 mcg

400 mcg VITAMIN D Woman: 800 mcg BIOTIN Woman: 800 mcg
FOLATE
Men: 550 mg Men: 550 mg

VITAMIN B12 2.4 mcg VITAMIN E Woman: 425 mg CHLORIDE Woman: 425 mg
Men: 1.2 - 1.5 mg Men: 1.2 - 1.5 mg

CALCIUM 1000-1200 mg VITAMIN K Woman: 1 - 1.1 mg POTASSIUM Woman: 1 - 1.1 mg
Men: 400-420 mg Men: 1.3 mg Men: 1.3 mg

MAGNESIUM VITAMIN C Woman: 1 - 1.1 mg SODIUM
Woman: 310 - 320 mg Woman: 1 - 1.1 mg
Men: 16 mg Men: 16 mg
PHOSPHORUS 700 mg IODINE Woman: 14 mg SULFUR Woman: 14 mg
Men: 4 mg IRON 5 mg 5 mg
FLUORIDE Women: 3 mg BORON
MAGANESE 2.5 - 5 mg SELENIUM 1.3 - 1.7 mg CHROMIUM 1.3 - 1.7 mg
MOLYBDENUM 75 - 250 mcg ZINC 400 mcg CHROMIUM 1.3 - 1.7 mg
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17
A hydrated body is a happy body. Drinking enough water
helps your entire body look and feel its best. Keeping
hydrated will help with daily bodily functions ranging
HYDRA
from metabolizing fats to clearing your bowels to
helping your skin stay younger and firmer. It will
also help you stay energized and focused. In fact,
TION
dehydration can cause fatigue, dizziness and
confusion. This means staying hydrated is abso-
lutely critical to your success here; if you want to
be able to keep your eyes on the prize, you also
need to keep your hands on your water bottle.
DAILY HYDRATION REQUIREMENTS OTHER FACTORS TO CONSIDER WHEN THINKING ABOUT HYDRATION:
The Institute of Medicine has determined ACTIVITY

that an adequate fluid intake for men is You’ll want to drink more if you have an active job or lifestyle. The American Council on
roughly 3 liters (around 13 cups) a day and Exercise recommends sipping 17 to 20 ounces of water a couple of hours before working out,
2.2 liters (around 9 cups) for women. You another eight ounces about half an hour before your warm up and seven to 10 ounces of water
will notice they say ‘fluid’ and not water, for every 10 to 20 minutes of exercise. After cool down, aim to drink eight ounces to replenish
specifically. This is because most fluids your stores.
(with exceptions like alcohol and heavily
caffeinated drinks, which actually dehy- ILLNESS
drate your body) count as hydrating fluids. If you are sick and experiencing diarrhea and/or vomiting, then you are going to want to
This means that technically juice and pop increase your water intake and even consider supplementing with heavy hitters like electrolyte
can count toward your total. Unfortunate- drinks such as Gatorade. Our top pick for huge hydration? Coconut water!
ly, their sugars can also count toward the
growing circumference of your waist, hips PREGNANT/NURSING MOTHERS
and thighs, so we recommend sticking to The Institute of Medicine recommends that pregnant women drink 2.3 liters (around 10 cups)
water as much as possible. of fluids daily and women who are breastfeeding consume 3.1.
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Wheat & Gluten is a protein complex found in many grains, including
Gluten wheat, barley, rye and triticale. It is also found in ancient wheat
like spelt (aka. dinkel or hulled wheat) and kamut (aka. Orien-
tal wheat). It is used in wheat based breads to help it rise and
provide elasticity. It also contributes to bread’s chewiness.
Gluten is commonly used as a filler, thickener and binding
agent in many non-grain based foods.
While some of the more ancient wheat may not have under-
gone as many face lifts as present day hybridized wheat, if you
are gluten sensitive, we recommend steering clear of them
unless you can stumble on one of the rare wild sources of
einkorn or emmer scattered around the world on small,
independently owned farms.
Here’s an easy rule to remember: Gluten free is

always wheat free, but wheat free is not always glu-
ten free. Commit this to memory.
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SO SHOULD YOU We’ve read the books, done the research and sifted through a
mind-numbing amount of the divergent opinions and approaches. Hell,
ACTUALLY we’ve even used ourselves as guinea pigs. When the dust settled, we
ELIMINATE
arrived at one indisputable conclusion: eating a balanced diet lower
in carbohydrates will help you feel healthier and lose weight. Eating a
GLUTEN FROM wheat-free or reduced wheat diet, specifically, is especially effective
because it forces you to eat cleaner. Wheat is in a host of processed
YOUR DIET? foods, ranging from sauces to soups to deli meats and even chocolates,
like Smarties. But do you actually need to go gluten-free?
That depends on you and what kind of gluten you are eating. There
are many people who live healthy, happy lives and do eat cleaner
gluten in moderation.
20
Clean is the operative word here. Wheat as it exists today is not wheat in its purest form. As Dr
Davis, author of Wheat Belly points out – and experts confirm - almost all 25,000 varieties of wheat
we have today stand as the result of human intervention. It wasn’t always this way. In the 19th and
early 20th century, wheat didn’t change much from preceding centuries. However, in the late-20th
century hybridization methods were utilized to, “increase yield, decrease production costs” and
facilitate, “large-scale production of a consistent commodity. All the while, virtually no questions have
been asked about whether these features are compatible with human health.” (Wheat Belly, pg. 18)
So, when you put a highly processed food (i.e. wheat) in a highly processed food (e.g. soup), your
body’s got to contend with a lot of garbage. Taking the gluten out of the equation is an easy way
to eliminate the problem quickly – especially considering many of us can’t easily get our hands on
purest forms of gluten. However, eating sprouted grains and whole grain breads with minimal in-
gredients is still a good option is gluten doesn’t seem to be bothering your system.
21
GLUTEN Of course, there are people who cannot eat or even touch gluten with-
out severely adverse effects. For these people, going gluten-free is
ALLERGY/ absolutely necessary – and it can be tricky, since gluten comes in many
different guises. If you do have a sensitivity or allergy to wheat/gluten,
INTOLERANCE stay clear of products that contain these ingredients:
Not sure? Then take it out for a couple of • ALL PURPOSE FLOUR • GERM
weeks and see how you feel. If you want • BRAN • GLUTEN
help, check out our Low Carb Lifestyle (UNLESS IT SPECIFIES IT IS A
• BREAD CRUMBS/BREAD FLOUR
NON-WHEAT GLUTEN)
eBook. It’s full of more information about • BROMATED FLOUR
• GRAHAM FLOUR
going gluten-free and has a meal plan to • BULGUR
• KAMUT
get you started. • CEREAL EXTRACT
• MALT OR MALT EXTRACT
• CLUB WHEAT
• MATZO/MATZO MEAL
• COUSCOUS
• SEITAN
• CRACKER MEAL
• SEMOLINA
• DURUM FLOUR
• SPELT
• ENRICHED FLOUR
• TRITICALE
• EMMER
• TRITICUM
• FARINA
• WHEAT FLOUR
• FU (WHOLE OR OTHERWISE)
A good rule of thumb is to avoid labels with long lists of ingredients. Memorizing
all the names of wheat can be overwhelming and products with many ingredients
are generally full of garbage additives anyway.
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Wheat and gluten free life-
styles are not synonymous
with carb free living...
You may not have tried the Atkins diet. If this is the case, consider yourself lucky.
Most reputable medical experts agree you need 50 grams of carbohydrates a day
to maintain proper brain function – forget about working out and, you know, ac-
tually living your life. The Atkins diet allows you a paltry 20 grams. The result is
dangerously moody and irritable dieters.
Let’s get real: There are diets that are lower in carbs (something we endorse)
and then there are crazy low carb diets. You may lose some weight with the
latter at first, but bet your last bagel that you won’t be able to sustain this
lifestyle for long. You can’t. As we discussed in Nutrition Basics, your body
needs carbs – they just don’t have to come from grains, or only grains. Fruits,
vegetables and dairy are excellent sources of carbohydrates.
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24
Sugar
By now most of us know that natural sugars (lactose in
dairy products like cheese and milk and the sugars found
in plants like vegetables and fruits) are infinitely better for
you than the processed sugars we find in many foods to-
day. However, we want to take a step back and make sure
you understand what, exactly, qualifies as a natural sugar
and why, precisely, these natural sugars are better.
25
WHAT MAKES A Most natural sugars occur as fructose. There are some, however, that
can occur as sucrose and glucose as well. These sugars are considered
natural for a couple of reasons:
NATURAL
1. They occur on their own. Sugar is produced by plants as a by-prod-
uct of photosynthesis. Roots absorb water from the ground which
SUGAR combines with carbon dioxide, chlorophyll and solar energy to

create the energy required for growth. In most cases, this energy
comes in the form of sucrose.
“NATURAL”? 2. They are not manipulated by people. This means that despite what
savvy marketers would have you believe, raw sugars - while less
processed - are not natural. Also, while lactose in milk is a naturally
occurring sugar, since it’s derived from galactose and glucose, dairy
products - being products of human intervention - are not pure
sources.
Only sugars that can boast these two claims are natural and pack the
benefits of natural sugars.
26
WHAT
ARE THE Let’s get the basics out of the way first: in any form, sugar is a simple car-
bohydrate that your body converts into glucose and utilizes for energy. Once
BENEFITS
any sort of sugar has passed through your stomach and reached your small
intestine, it doesn’t matter whether it was natural or not.
OF NATURAL Sugar is sugar is sugar.

As Julie Baker, a Clinical Oncology Dietitian at the Cancer Treatment Cen-
SUGARS?
ters of America explains, “How much sugar is already in your blood will
determine how the body uses the sugar. If you already have a lot of sugar in
your system, then what you just digested will form either fat or glycogen, the
storage form of glucose that’s used for quick energy. It doesn’t matter if it’s
junk food or fruit.”
SO WHY BOTHER OPTING FOR NATURAL SUGARS AT ALL,

RIGHT?
A valid question, and here’s the thing: despite what that natural sugar ends up
being, it started out offering your body a lot more than processed sugar. Foods
with natural sugars are rich in essential nutrients and anti-oxidants, which keep
your body healthy and ward off diseases like cancer and heart disease. They
can also help you maintain a healthy body weight. Unlike refined sugar, which is
digested rapidly and doesn’t leave you feeling satisfied (causing you to eat more
and more and more), the fiber that is found in most sources of natural sugar like
fruits and vegetables will slow down your metabolism since that whole food will
expand in your stomach, making you feel full. Makes sense, right? When was
the last time you still felt hungry after eating a banana? When was the last time
you felt full after eating a banana-sized portion of Twizzlers? You may have felt
slightly nauseated from the influx of refined sugar, but you probably didn’t feel
satisfied. What’s more, refined sugars have little nutritional value.
27
Other risk AGING
Sugar in your bloodstream at-

CIRCULATION
Added sugars cause excess insulin

ADDICTION
Sugar triggers the release of
factors taches to proteins to form new

molecules called advanced glyca-
tion end products, or AGEs. They
in the bloodstream, which puts
strain on your body’s arteries.
Chronic high insulin levels cause
chemicals that set off the brain’s
pleasure center, opioids and dopa-
mine, much like many recreational
associated attack nearby proteins, including

fibers in collagen and elastin, the
the smooth muscle cells around
each blood vessel to grow faster
drugs. People therefore develop a
tolerance for sugar, meaning they
components that keep your skin than normal. This causes tense need more sugar for their “fix.”
with eating firm and elastic. On top of that
they also promote the growth of
artery walls, which puts you at risk
for high blood pressure, which In studies where rats have been
fragile collagen and block your increases your odds of heart attack subjected to high sugar diets,
too much body’s natural antioxidant en-
zymes, which increases the suns
and stroke. they’ve gone through an array of
anxiety based withdrawals, from
damaging effect on your skin. The chattering teeth, to tremors and
sugar end result - Dry, brittle protein fi-
bers that lead to wrinkles, sagging
FAT & WEIGHT GAIN shakes.
and damaged skin. Fructose causes raised insulin MENTAL HEALTH

include: levels which increases the fat
stored in fat cells. And on top of Many people reach for sugar to
SATIATION that, fructose causes a resistance feel better, which in the end will
to leptin, which is the hormone have the opposite to the desired
Sugar makes you feel hungry. that informs you that you fat cells affect. People who tend to “eat
Emerging research suggests are full. This can lead to increased their feelings away” are only
regularly eating too much sugar food intake, but decreased fat getting a temporary fix, and if
scrambles your body’s ability to tell burning. prolonged can develop insulin
your brain you’re full. High sugar resistance that causes the brain to
diets throw off your body’s ability Sugar also encourages the danger- release lower levels of dopamine.
to properly put off leptin hor- ous growth of fat cells around your In a study that followed 9000
mones; leptin’s job is to inform you vital organs which is a sign both people over 6 years, people who
you are full. diabetes and heart disease. ate to cope with emotions had a
40% greater risk of developing
depression.
28
NATURAL SUGAR ALTERNATIVES
Not to be confused for natural sugars, natural sugar substitutes, like natural sugar, have notable nutritional value and health benefits. Below is a table showing
some of the most common (and our favorites!).
Leaves from the stevia rebaudiana plant No calories, no carbs. Contains vitamins (A, B and C), minerals (iron, zinc, calci-
STEVIA that are dried and ground up. um), electrolytes (sodium, potassium) and proteins.
AGAVE Sap from the leaves of the blue agave It is has a low-glycemic index, so it won’t cause a sharp rise and fall in blood sugar.
It is also VERY sweet, so even though it is not stingy with calories, a little bit goes
NECTAR/SYRUP plant that is boiled down.
a LONG way so you won’t need to use much.
Good source of fiber, low on the glycemic index and a solid source of selenium,
BROWN RICE Made from fermented rice. manganese, magnesium, phosphorous, thiamin, niacin and B vitamins.
AMASAKE
Low in fructose and a good source of zinc and manganese, which boosts the im-
MAPLE SYRUP Sap of maple trees that is boiled and mune system and contributes to heart health. It contains over 54 disease fighting
filtered. antioxidants.
Made from flower nectar which is collect- Aids in digestive health, is a robust antioxidant, bolsters the immune system, helps
RAW HONEY ed by bees and broken down naturally with allergies, and - since it has anti-fungal, anti-viral and anti- bacterial properties
into simple sugars within honeycombs. - it can also be used to treat skin wounds and many types of infections.
LO HAN/ Made from Lo Han fruit. Zero calories and is a great source of antioxidants.
MONKFRUIT
DATE SUGAR Ground from dried dates. High in potassium and an excellent source of antioxidants.
Compared to the process of creating refined sugars, all of these options are relatively ‘pure’ and because they are sweeter than
most table sugar, you will actually use less of them. This said, they are still SUGAR and since human intervention is a part of
their processing, they cannot be considered strictly natural. 29
HONEY
Honey may be the only exception which, in its raw form, is touted by some experts as a natural sugar. Raw honey,
however, is probably not what many people are buying at their grocery store. Raw honey is not boiled, not pasteur-
ized and not filtered, so it will contain pollen. The vast majority of store bought honey is boiled and processed to
death - literally. It contains none of the enzymes, vitamins and health properties of its unmolested former state. If
you want to make sure you’re getting raw honey, your best bet is to buy locally, from the source.
PROCESSED HONEY RAW HONEY
As you can see, raw honey does not have the clarity of processed honey.
30
Too much
of a good
thing?
Like we said, all types of sugar are still sugar as far as your
body is concerned. While natural sugars, with all of their
benefits, are far superior choices, you can still overdo it.
People trying to lose weight, for example, are often
advised to keep their fruit intake to 1-2 servings a day.
Diabetics likewise are cautioned against devouring
bushels of plump, juicy peaches. Remember: if you have
excess sugar in your body, then it doesn’t matter if you’ve
just eaten junk food or an apple, it will still be stored as fat
or in the form of glycogen.
31
Quick and dirty tips for label reading: Ingredients on labels are always listed
in order of quantity, so if sugar is one of the first ingredients, you can bet your
favorite skinny jeans that this food choice has a load of the sweet stuff.
Highlighted sugars are a more natural option, though as mentioned should still
be eaten sparingly.
SWEET
• AGAVE NECTAR OR SYRUP • DEXTRAN • MAPLE SYRUP
• BARLEY MALT • DIASTATIC MALT • MOLASSES SYRUP
& SNEAKY • BEET SUGAR

• BLACKSTRAP
• DIASTASE
• ETHYL MALTOL
• MUSCOVADO SUGAR
• ORGANIC RAW SUGAR
MOLASSES
• EVAPORATED CANE • OAT SYRUP
• BROWN RICE SYRUP JUICE
• PANELA
Sugar has many aliases, and it’s • BROWN SUGAR • FRUCTOSE
• PANOCHA
added into almost everything (from • BUTTERED SUGAR • FRUIT JUICE
CONCENTRATES • CONFECTIONERS’
soups to sauces to breads to meat • CANE JUICE/SUGAR CANE SUGAR
JUICE CRYSTALS • GALACTOSE
and basically all processed foods), so • RICE BRAN SYRUP
• CARAMEL • GLUCOSE
it can be hard to avoid, even when • RICE SYRUP
• CAROB SYRUP • GOLDEN SUGAR/
you’re trying your best. Get a handle SYRUP • SORGHUM
• CASTER SUGAR
on the handles here and read labels • HIGH-FRUCTOSE CORN • SORGHUM SYRUP
• COCONUT SUGAR
with confidence. Ignorance is never SYRUP • SUCROSE
• CORN SWEETENER
bliss. It’s just ignorance, and it can • HONEY • SUGAR
• CORN SYRUP
hurt you. We’ve already mentioned • INVERT SUGAR • SYRUP
• CORN SYRUP SOLIDS
a few of sugar’s disguises in our dis- • LACTOSE • TREACLE
• CRYSTALINE FRUCTOSE
cussion of natural sugar substitutes, • MALT SYRUP • TAPIOCA SYRUP
• DATE SUGAR
but we’re going to give you a more • MALTODEXTRIN MALT- • TURBINADO SUGAR
• DEMERRARA SUGAR OSE
comprehensive rundown here. • YELLOW SUGAR
32
Artificial
Sweeteners
Feel like the anti-aspartame thing has been done
to death? So do we. That’s why we’re not going to
spend any time on this, except to say that it is gen-
erally a good idea to avoid ingesting anything arti-
ficial, including foods with artificial colors, flavors
AND sugars. No good can come of it. Your
body is a natural, complete, real thing;
it’s best to feed it with natural,
complete, real foods.
QUICK TIP:
All these sweeteners are artificial. If you see them
on a label, don’t buy the product!
Sucralose Neotame
Aspartame Splenda
Saccharin Acesulfame K
33
Sugar Alcohols
You may have heard about sugar alcohol before, but you may not be clear on what it is. Sugar alco-
hols are derived from plant products, like fruits, in the forms of sorbitol, mannitol, xylitolm isomalt
and hydrogentate starch hydrolysates. Sugar alcohols are commonly used in ‘sugar free’ products to
give these foods their sweetness. They are also widely used in protein bars and shakes. The name
is derived from the molecular structure, which is a combination of a sugar molecule and an alcohol
molecule. From a biochemical standpoint, sugar alcohols are similar to sugar in their structure, but
are poorly metabolized or poorly digested. Sugar alcohols have little calories, and only minimally
influence insulin levels. While they are marginally better for you than sugar, one would not classify
sugar alcohols as a health food. Other than providing your body with energy, they don’t have any
nutritional value. As always, you’re better off eating whole foods.
34
Trending: High fructose
Corn Syrup
There’s been a lot of media attention over this sugar - and with good reason. In the late 1970s, less
expensive corn-based sweeteners appeared on the scene and have made their way into a startling
proportion of our foods. Unlike table sugar, which is composed of 50% fructose and 50% glucose,
these corn-derived sweeteners like maltodextrin and HFCS can have up to 80% fructose and 20% glu-
cose. While both table sugar and HFCS each contain 4 calories per gram, HFCS’s high percentage of
fructose poses serious problems for our bodies which cannot metabolize this excess. Glucose can be
metabolized and converted to ATP, which is then easily used by cells for energy, while fructose is me-
tabolized in the liver. The result is saturated metabolic channels and fat storage in the liver, which can
cause non-alcoholic fatty liver disease. Fructose also fails to impact the appetite as much as glucose,
causing people to eat even more to feel satisfied and ultimately contributing to weight gain.
35
36
ALCOHOL The absolute truth about alcohol: -
Alcohol is a drug, just like any other drug
Here’s the real skinny on booze: While drinking in moderation has been shown to reduce heart disease, lower blood pressure and
even help women control their weight, binge drinking has absolutely no benefits – unless you consider slurring and smeared mas-
cara a major turn on. In fact, binge drinking, especially in women, has been linked to a disturbing myriad of problems.
“Women are much more susceptible to the harmful effects of alcohol, such as liver damage, than men are,” says David Sack, MD,
CEO of Promises Treatment Centers in California. “That’s because alcohol is distributed in the body’s water, and women have less
water in proportion to their weight than men.”
This doesn’t mean guys are off the hook: The same problems are applicable to men – and weight gain is a definite consequence
for men and women. Not only are drinks full of empty calories, but drinking also diminishes your body`s ability to burn fat. This is
because your body is busy trying to get rid of the alcohol, and until it is gone, your fat burning engines are stalled. Forget about
burning off all the food you eat while you drink, you don’t even burn existing fat stores.
37
GIN & TONIC: PINA COLADA BLOODY MARY: BEER MARGARITA
189 calories 312 calories 120 calories 150 calories 327 calories
RED WINE WHITE WINE SCREWDRIVER GIN MARTINI WHISKEY SOUR

105 calories 100 calories 208 calories 119 calories 125 calories
38
39
EATING
OUTWhether you’re a social SHRIMP COCKTAIL BEEF BARLEY SOUP PUB BRUSCHETTA
Or any soup. Non-cream based Including goat cheese or feta
butterfly or just constantly it better. cheese.
on-the-go, here are some
simple swaps to help keep
your diet on track, and head
on straight. Of course, these
foods are not going to be
perfect, but they’re better
than diving head first into a
plate of fries.
Nutrition Information Nutrition Information Nutrition Information

STARTERS (approx): (approx): (approx):
Calories: 150 Calories: 100 Calories: 410

Fat: 4.5 grams Fat: 2 grams Fat: 11 grams
Carbohydrates: 3 grams Carbohydrates: 15 grams Carbohydrates: 30 grams
Protein: 18 grams Protein: 5 grams Protein: 5 grams
40
EATING
OUT 4 OZ BROILED LEAN
SIRLOIN STEAK & BAKED
POTATO
GRILLED CHICKEN SAL-
AD, OIL AND VINEGAR
DRESSING ON THE SIDE & CHICKEN/VEGGIE
BAKED POTATO BURGER WITH BUN
(no butter, with garden salad (no butter, with salsa on the side Ask for whole wheat when pos-
MAIN COURSES no dressing) and 1/2 serving of sour cream) sible), garden salad on the side
Ask for no butter on anything,

and all dressings/toppings on
the side. No mayo. No skin on
chicken.
Nutrition Information Nutrition Information Nutrition Information

(approx): (approx): (approx):
Calories: 350 Calories: 350 Calories: 400

Fat: 5 grams Fat: 14 grams Fat: 12 grams
Carbohydrates: 37 grams Carbohydrates: 49 grams Carbohydrates: 32 grams
Protein: 33 grams Protein: 30 grams Protein: 15 grams
41
EATING
OUT PERSONAL THIN CRUST
VEGGIE PIZZA
ROAST CHICKEN WITH
ROASTED POTATOES
WITH VEGGIES OR SALAD
(Load up on veggies, ask for ON THE SIDE.
1/2 the cheese. If you can, opt (Opt for oil and vinegar dress-
MAIN COURSES for whole wheat crust.) ing on the side.)
Ask for no butter on anything,

and all dressings/toppings on
the side. No mayo. No skin on
chicken.
Nutrition Information Nutrition Information

(approx): (approx):
Calories: 200 Calories: 450

Fat: 7 grams Fat: 17 grams
Carbohydrates: 27 grams Carbohydrates: 40 grams
Protein: 10 grams Protein: 38 grams
42
CHEAT
DAYS
To cheat or not to cheat, that seems to be the constant question. By
their very terminology, we’re not a fan of cheat days. This isn’t because
we don’t think you should ever indulge a bit (bring on the Nutella!), but
because we take offense to the implication that enjoying an occasional
indulgence is cheating.
It’s not. We’ve said it once and we’ll say it again: a healthy, balanced lifestyle involves
eating a variety of foods. Most of the time those foods will be clean and nutritionally
dense, and then occasionally, not so much. You deserve to indulge every now and then
without feeling guilty.
Our top tip for treating yourself guilt free: DON’T make a day of it. Keep the hedonist
food impulses at bay by having a treat meal or snack once a week. Don’t go all out all
day or multiple times a week. It’s not that this will undo all your hard work; many people
who exercise regularly and eat clean find they can go through periods of indulge with
no weight gain. (Of course, these periods are incredibly few and far between; think once
a year.) The main problem with more consistent indulging – especially for people who
are in the fledging stages of building a healthier life – is that they run the risk of feeling
guilty or like failures. While this is certainly not the case, it can lead to giving up.
Limiting your indulgences, on the other hand, will keep your diet balanced, your less
healthy cravings satiated, and your mind and body focused and on track.
43
Jacqui Light
44
SLEEP Ghrelin (commonly known as the hunger
hormone) and leptin (the satiety hormone)
When you get a solid night sleep, these
seemingly adversarial hormones work in
are often thought of as the yin and yang harmony. But when you’re sleep deprived,
of weight loss for obvious reasons: they your ghrelin levels increase at the same time
regulate our hunger. Ghrelin is produced that your leptin levels decrease. The result is
You can accelerate
by ghrelin cells in both the central nervous an increased craving for food and a lack of
weight loss and maintain system and gastrointestinal tract. Leptin, on feeling full. Studies show that people who
a healthy bodyweight the other hand, is produced by fat cells and get less than five hours of sleep a night have
with your eyes closed. regulates the amount of fat stored by mod- higher amounts of the hormone ghrelin and
Literally. Getting a good ifying the sensation of hunger as well as the lower amounts of leptin than people who
night’s sleep is one of the amount of energy we expend. The recep- sleep an average of eight hours per night.
most crucial components tors for both these hormones are located
Adequate sleep has been shown to reduce
in your ability to make on the same brain cells, meaning that the
cortisol (the stress hormone). A good night’s
good nutritional choices. cells get competing signals for hunger and
sleep will also help you stay calmer and more
satiety.
Here’s why: focused throughout your busy day.
45
Tips for
sleepy-time
success Make your bedtime clear and free of harmful distractions. Don’t fall asleep glued to a
screen (TV, laptop, smart phone, E-Reader – any screen!) and avoid doing work right
before (or in) bed. In fact, turn off the TV and all mobile devices an hour before bedtime.
The artificial light they cast reduces your body’s ability to produce a very important hor-
mone called melatonin that is critical for falling and staying asleep (low levels of melatonin
have also been associated with a higher risk of breast cancer). You will also want to remove
any electronic devices from your room or make sure they are at least three feet away from
you to reduce exposure to Electromagnetic Frequencies (EMF).
If the idea of going to bed right away is totally off-putting, try reading a good old-fash-
ioned book. Like, the kind with real paper pages and no screen. Just make sure you get into
bed and have enough time to read before your set bedtime. Don’t read past it!
46
Stress We’ve already mentioned that a lack of sleep increases cortisol, your stress
hormone, but we haven’t gotten into how cortisol can affect your body’s abil-
ity to burn fat. Cortisol is a steroid hormone that is produced in the cortex
of the adrenal glands, which are located on the top of your kidneys. Like all
the hormones produced by your body, cortisol itself isn’t the problem; the
issue resides in its imbalance. Unfortunately, this imbalance is prevalent: the
American Institute of Stress (AIS) cites the continuous release of cortisol
and other stress hormones as one of the main causes of obesity.
Cortisol is released when we are stressed; it’s part of our fight or flight re-
sponse. Its main purpose is to increase blood sugar, suppress the immune
system and help with the metabolism of carbohydrates, fat and protein. It
can also decrease the building of bone and muscle. Cortisol is what gives us
that burst of energy when we are stressed out and, in some cases, this can be
good. The problem is that we are constantly stressed, overburdened and as
a result, exhausted. Our adrenals are working overtime, producing an influx
of cortisol hormone and thereby steadily spiking our blood sugar level and
decreasing our muscle mass. The result? Increased fat. Other side effects of
this over-production of cortisol include adrenal fatigue, heart disease, de-
creased bone density, a compromised immune system and (again) disrupted
sleep patterns. It’s a vicious circle.
47
48
MINIMIZING CAREER IMPACT ON HEALTH
What you do for a living also impacts your health and fitness. Over the last few hundred
years (since the Industrial Revolution, really) an increasing number of people are spending
their workday indoors and in many cases, sitting down. This sedentary lifestyle can assault
our well-being in several ways, not the least is its propensity to reduce our physical activity.
Long commutes don’t help matters. In fact, according to a report conducted by DOT, We
spend more than twice as much time in traffic congestion – 14 hours per year in 1982 to
34 per year in 2010. Combine this sedentary existence with easy access to a cornucopia of
cheap processed food and it’s no wonder obesity rates are higher than ever. It’s never been
more important to be active.
49
Get up Here are some do’s & dont’s of office health. You going to very quickly see a simple theme,
minimize stress (physical & mental) & move more!
& move!
STANDING DESK YOGA BALL/STOOL STAY ACTIVE
Some work places have introduced standing An office chair with back support may bring Keep some weights or other equipment around
workstations, which definitely have their merits comfort to your buttocks, and back, but it could the office and whenever you have a couple of
(you burn an extra 50 calories an hour, for in- also encourage you to adopt an unhealthy pos- minutes free do a quick work out, saving some
stance), but they also have their draw backs. For ture. Using a stool, or a yoga ball, will actually files - do some curls. Have a mental block - push
one, studies have revealed that standing for pro- force you to sit upright, and not be dependent out some squats. Try to move around at least
longed periods at standing height work benches on back support. Brief, and frequent muscular once an hour. This is also good to help prevent
can lead to sore joints and postural problems. It contraction during the day could help curb the eye strain, or repetitive stress injuries. If you have
can also make you think you are burning more risk of metabolic disease. A exercise ball could coworkers who like sports get outside for 20
calories than you actually are, causing you to eat help work out your abdominals, and back mus- minutes and do something active together like
more than you otherwise might have consumed. cles while improving your balance. throwing the ball around
50
ELEVATORS EATING AT YOUR DESK KEEP STRESS AT BAY
Avoid that awkward small talk in a confined met- Never eat lunch at your desk if you can help We’ve covered why stress is bad, and chances
al box with the woman from head office. Take it. Create a distinction between work hours are you experience a decent chunk of your
the stairs! The average flight is around 12 steps, and meal times, it can help boost productivity daily stress at work. Whenever you find yourself
which will burn approximately 5 calories. You can and prevent overeating. If you can’t take a full stressing, try some brief meditation or relaxation
see where this would make a difference, espe- lunch break, 10 to 15 minutes away can help techniques. If you can, take 5 or 10 minutes and
cially if you have a higher floor office. All the boost concentration and energy levels. If you do some yoga or stretches, this will help reduce
little things add up! Maybe even start occupying have snacks at your desk make sure they’re physical stress on the body, and improve your
that parking space in the empty corner, furthest healthy, like unsalted seeds/nuts and fruit. Also circulation and concentration - which may even
from the door. don’t forget to drink as much water as possible help you solve some of those problems causing
throughout the day. Aside from the obvious the stress. Take a step back even if it is only for a
health benefits, the bathroom trips will keep you few minutes.
moving!
In short, The best thing to do is just get up and move throughout the day. Simply living an active life is as
much an important part of a healthy lifestyle as regularly scheduled exercise.
51
VITAMIN D
Being confined indoors can also cause vitamin D deficiency. This micronutrient, which is nec-
essary for optimal health throughout the course of our entire lives, is easily synthesized in our
skin during exposure to sunlight. If photo-conversion (the skin’s vitamin D synthesizing process)
does not or cannot occur and we are not getting enough of the vitamin in our diet, major health
problems can result, including bone and autoimmune disease, cancer, nervous disorders, cardio-
vascular issues and depression.
The problem is many people don’t get enough vitamin D through diet or lifestyle. Working
indoors and unbalanced diets have caused vitamin D deficiencies to rise. Admittedly, getting
enough vitamin D is not easy for everyone. You can’t just quit your demanding office job and hit
the beach and, in comparison to other vitamins, vitamin D is found in precious few foods – wild
salmon, fish liver oils, eggs from hens that have been fed vitamin D, and sardines being the most
common sources. You can also buy vitamin D fortified milks.
The National Cancer Institute recommends 200 IU/day for people under 50 years, 400 IU/day
for those who are 51-70 years old and 600 IU/day for those who are 71 +. This increase is due to
the fact that changes in our aging skin make it harder for UV-B rays to convert cholesterol into
vitamin D.
The best way to get vitamin D is to GET OUTSIDE. Medical experts agree that a mere 15
minutes of sun exposure a day can do wonders to boost your levels of this vital vitamin.
52
PART
2
GROCERY LIST
MEAL PLANNING BASICS
KICK-START MEAL PLAN
SWAP OUTS
RECIPES
53
You can’t
out-train You can drown yourself in a puddle of sweat every single
day, and it won’t make much of a difference if you’re
consistently making poor food choices. That’s right:
a bad you literally can’t out run a shoddy diet.
The ‘D’ Word
diet.
When we’re talking about diet, we’re NOT talking about a diet, or
dieting. It’s important that you not use the terms interchangeably
in your head. Diet, as we mean it, refers to your overall nutritional
lifestyle - not a set of unrealistic, extreme, needlessly exclusionary
dietary rules that are ultimately unsustainable. So, when we talk about
a healthy diet, we are not talking about a regime you pluck out of a
fad book or adopt from the latest fitness guru. We’re talking about the
nutritional choices you make day in, day out, that work for you. Like,
actually work for you. Your diet should be sustainable and above all,
enjoyable.
With this in mind, let’s get you started. Your first stop is the grocery
store. Just print out this shopping list and you’re set.
*Remember to buy based on your lifestyle and taste preferences. Purchasing everything on
this list will ensure you can make all our recipes, but if you don’t like/don’t eat/are allergic to
an item, you don’t need to buy it. That’s what the swap list is for!
54
GRAINS, STARCHES AND is preferable) • Spinach FROZEN FOODS
LEGUMES • Turkey bacon • Swiss chard • Vegetables of preference (strongly
• Granola • Eggs • Bok Choy recommend corn for a recipe; opt for
organic)
• Steel cut oats • Snow Peas
VEGETARIAN AND • Berries (no sugar added) or other
• Sweet potatoes or yams • Spaghetti squash fruit (for smoothies)
VEGAN OPTIONS • Butternut squash
• Whole wheat or gluten free pasta • Shrimp
• Firm tofu
• Brown rice • Celery • Veggie burgers (must be less than
• Tempeh 200 calories, have at least 4 grams of
• Quinoa • Cucumber
• Frozen edamame protein and 4 grams of fiber and contain
• Whole wheat, gluten free or • Carrots Asparagus vegetables in the list of ingredients)
sprouted (Ezekiel) bread • Hummus
• Zucchini
• Whole wheat wraps • Protein powder (no more than 7
• Avocado CONDIMENTS, OILS
ingredients listed!)
• Whole wheat English muffins • Berries of choice AND VINEGARS
PRODUCE • Bananas • Extra virgin olive oil
MEAT/PROTEIN
• Onions and/or shallots • Grapefruits • Coconut oil
• Skinless chicken breasts
• Lettuce (Romaine or Iceberg) • Tomatoes • Mustard
• Wild Salmon/Fish of choice
• Purple cabbage • Any other fruit of choice • Soy sauce (Low-sodium)
• Lean steak or extra lean ground
beef/chicken/turkey (organic/grass fed • Kale • Balsamic vinegar
55
• Apple cider vinegar (with the DAIRY/ALTERNATIVES • Cinnamon • Ground Flax seed
Mother)
• Milk (Low-fat or non-fat or non- • Nutmeg • Baking powder
dairy) • Cumin • Nutritional yeast
OPTIONAL CONDIMENTS:
• Plain Greek yogurt (Low-fat or • Crushed red pepper
• Horseradish non-fat)
• Rosemary
• Ketchup (Low-sodium) • Parmesan cheese
• Paprika OPTIONAL
• Worcestershire sauce • Low-fat cheese
• Oregano • 75% or higher dark chocolate
• Goat cheese
• Thyme • Late July Tortilla Chips/brown rice
• chips or crackers (minimal ingredients
CANNED/BOTTLED • Turmeric on the list!)
GOODS SWEETENERS • Pumpkin Pie spice • Popcorn kernels, organic, if possible
• Tomato sauce • Pure maple syrup Raw honey
• Vanilla
Non-bitter stevia
• Pasta sauce (Low sodium/no sugar
added)
• Vegetable and/or chicken broth
OTHER
SEASONING/DRIED
(Low-sodium) • Raisins and/or fresh dates
HERBS AND SPICES
• No-salt added beans or lentils • Coconut milk
• Salt
• Light tuna • Natural nut butter of choice (pea-
• Black pepper
nut, cashew, almond)
• Unsweetened apple sauce
• Lemon and/or limes
• Raw nuts
• Canned pumpkin (not canned
• Fresh or minced garlic in the bottle
pumpkin pie mix!) • Chia Seeds
56
The truth is there are only a handful of rules you have to remember to be able to meal plan with
ease, and once you’ve gotten a handle on these basics, you’ll never fall for a fad again:
MEAL
1 2
EAT CLEAN EAT FREQUENTLY
If you are eating whole, unpro- You’re going to want to be eating 5-6 times a
PLANNING cessed clean foods, it is harder

to actually overeat (not impossi-
day. Not 5-6 Texas-sized portions a day, but 5-6
times a day, which includes meals and snacks.
BASICS
ble, just more difficult). It’s also
3
harder to eat too many carbs and
refined sugars (since you won’t
be eating as much processed
foods, like breads and sweets).
Stick to as much whole food as THE ROYALTY RULE
possible, and you’ve already won You’ve probably heard it before: eat like a King
Meal planning isn’t as hard as some
half the battle. at breakfast, a prince at lunch and a pauper at
people would lead you to believe. Many dinner. While we want you eating more fre-
quently than 3 times a day, we do want you to
fad diets try to make the process look adopt the basic principle of the Royalty Rule:
more complicated than it is. After all, 4 USE YOUR HANDS eat your higher calorie, higher carb meals earli-
er in the day, and eat lighter at night, gradually
You should be able to hold your snack whittling down your carb intake. (Think greens
when things are complicated, they’re portions in one open hand, and your and protein for an ideal dinner.) After all, you
meal portion in two. (If your meal is don’t need as much energy in the evening.
confusing, and people who are confused
a salad,it will be a HEAPING two
hands.) Since bigger people tend to
5
aren’t usually confident – and this lack of
have bigger hands and smaller people CHANGE IT UP
confidence makes it easier to persuade smaller hands, your portions for your Don’t get stuck in a rut, eating the
size automatically adjust themselves. same food day in, day out. Change it
minds and sell books. Ideally, fruits/vegetables should make up and you’ll be less likely to get bored,
up half of your meal, protein and which has been shown to lead to over-
grains/legumes the other half. As far eating. To get the same level of satis-
as snacks go, just aim to keep them as faction from your meals, it’s important
nutritious as possible. Simple as that. to mix things up now and then
57
Kick-Start We’ve created a six day meal plan that will help you get a handle on what a balanced diet looks like,
and get you started on the road to more healthful eating. You’ll notice it’s varied to prevent
boredom, and also delicious, to make eating a treat – which it should be!
Meal Plan You can find all the recipes to these meals in the Recipe section of this book.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

BREAKFAST
Swiss Chard
Granola Pumpkin Gluten and Dairy & Strawberry Soaked Oatmeal French Toast with Flourless Protein
Parfait Free Mini Quiche Smoothie with To-Go Bacon Pancakes
Peanut Butter
English Muffin
1 pear, 1/2 cup 1 cup raw cut 1/2 serving 3/4 cup Greek 1/2 serving
SNACK
1 medium apple, 10 yogurt or 1 cup milk vegetables, Orange

Pumpkin Pie in a yogurt with
almonds or milk alternative 2 tablespoons Creamsicle
Glass Smoothie berries
hummus Smoothie
Poached Egg With Leftover Chicken Snow Pea and Roasted Sweet and Yogurt-To-Go (In
LUNCH
Asparagus on Toast Lettuce Wraps Tandoori Chicken Chicken Salad Over Beet Salad Meals-to-Go
Rice section)
1 serving Late July 1 tablespoon peanut 1 square Lindt 85% Lisa’s Signature White Bean Tuna
1 cup almond milk
SNACK
Organic Tortilla butter, dark chocolate,

“Green Vitality” or low fat milk and Spread with
Chips 1 cup celery sticks small handful of
Smoothie 3/4 cup of grapes Veggies
raisins
Roasted Chicken
Roasted Wild Cod Apple Butternut
DINNER
and Steamed Mix Totally Amazing Italian Tempeh and Kale Salad that
with Grapefruit Squash Soup with
Vegetables Tilapia Tacos Spaghetti Squash Converts
Vinaigrette Goat Cheese
58
SWAP PROTEIN
All these proteins are
interchangeable:
STARCHES
All these starches are
interchangeable:
HEALTHY FATS
All these fats are
interchangeable:
IT OUT 1 oz chicken breast, turkey

breast, canned tuna in water, 1
oz tofu, shrimp, white fish, pork
tenderloin, 1/2 oz of nuts, 3/4 oz
1/2 a 6 inch whole wheat pita, 1
slice whole wheat bread, 1 small
whole wheat dinner roll, 1 whole
wheat English muffin, 1/3 cup of
1/3 avocado, 1/2 oz nuts, 1 tbsp
natural peanut butter or almond
butter, 1 tbsp olive oil.
The need to eat is red meat, 1/4 cup beans, brown rice,
1 egg or 3 egg whites. 1/2 cup whole grain pasta or
ecumenical. Individual tastes (Limit your whole egg consump- couscous, 1 small baked potato
and physiological tion to no more than 2 eggs per or sweet potato, 2/3 cup sweet
composition, however, are day.) peas, 1/3 cup cooked barley.
not. This is why it’s important
to know what foods you can
swap in for other foods FRUITS VEGETABLES DAIRY
All these fruits are All these vegetables are
without compromising your interchangeable: interchangeable:
goals.
1 large plum, 1 peach, 1 cup 2 cups raw broccoli, 2 cups raw If you do have an allergy to dairy
berries, 1/2 a banana, 1/2 cup spinach, 1/3 cup corn or one (or simply don’t consume it) try
pineapple, 1/2 a papaya, 2 kiwis, corn on the cob, 1/3 cup cooked low or no-fat non-diary alterna-
1 apple, 15-20 grapes or cher- peas, 2 cups raw mushrooms, 1 tives like soy milk/yogurt, rice
ries, 1 orange, 1 cup melon, 1/2 cucumber, 1 bell pepper, 3 cups milk, almond milk or coconut
mango, 1 pear. mixed greens, 12 asparagus milk.
spears, 1 zucchini, 1 cup cooked
green beans, 1 whole tomatoes
or 14 cherry tomatoes,
1 cup steam Brussels sprouts.
59
60
All of our recipes are separated into Morning Meals, Afternoon/Evening
Meals. As you will notice, your morning meals are the heartiest in terms of
carb content, and also contain a healthy kick of protein to keep you satisfied.
As the day goes on, we taper down the carbs, but keep you satisfied with
healthy fats, lean proteins, vegetables and some fruits.
We’ve also included some of our favorite Meals-to-Go, Snack Ideas and
smoothie recipes. Enjoy!
61
Morning
Meals
62
Soaked Oatmeal to Go
63
Soaked Is time a hot commodity - especially in the morning? This soaked oatmeal recipe has become a staple in our
homes. These will last a few days in the fridge, (unless you’re using a banana) so spend a few minutes to make
them up ahead of time. The taste and subsequent convenience are well worth it!
Oatmeal Recipe tips: Look for gluten-free grains whenever possible. The oats we recommend for use in this recipe are no
exception. However, feel free to use what you have. Slow cooking oats work best because they are less processed
to Go
and have a lower glycemic index. We like to use mason jars for this recipe; you can find them at any hardware store.
This said, feel free to use any container you have that you can close up tight. Glass is optimal.
• 1/4 cup Gluten free oats INSTRUCTIONS

• Small 8oz mason jars or other
sealable containers
• 1 1/2 tbsp Chia seeds 1 Oats always go first. Fill to approximately half 6 Add some toppings and don’t forget the super
• 1/3 cup Unsweetened way up the jar/container foods!
milk of choice
• 1/4 cup plain Greek Yogurt Add 1 tablespoon of chia seeds (white or black 7 Seal and leave in the fridge overnight.
(cow, goat, almond, coconut, rice,
2
is fine)
hemp, flax, etc.)
• 1/2 scoop of protein powder of
8 Enjoy cold in the morning! Feel free to add
your choice 3 Add 1/2 scoop of protein powder more milk at this point.
(“Sunwarrior” is a solid brand.)
• Whatever toppings your little 4 Shake vigorously
heart desires! i.e. nuts, berries or other
low/mid glycemic fruit (such as apples 5 Add milk to the top leaving enough room to
or pears), cacao powder, goji berries, add the toppings you wish
hemp hearts, bee pollen, raw pumpkin
seeds, pure vanilla, a touch of granola,
unsweetened coconut flakes, a dollop of
nut butter, cinnamon, etc.
64
Granola Pumpkin Parfait
65
Granola Kick off your morning with this sweet treat. It literally tastes too good to be true, but we swear it’s nutritious and
healthy. Feel free to substitute non-cow dairy yogurt.
Pumpkin
Parfait
• 3/4 cup plain low-fat yogurt
• 1 tablespoon of honey
INSTRUCTIONS
• 1/4 teaspoon pumpkin pie spice
• 3/4 cup of Kasha granola 1 Mix yogurt, honey and pumpkin pie spice.
• 1/2 cup canned pumpkin
2 Take a glass or a bowl and layer the mixture,
then the granola and the pumpkin.
3 Enjoy!
66
Gluten & Dairy Free Mini Quiche
67
Gluten & Eggs have got a bad rap – almost as bad as the carb-bashing of recent years. There are many persistent myths
about them, but trust us, they are good for you! That’s right- and we’re not only talking about the protein rich
whites, we’re talking about the WHOLE egg!
Dairy Free Virtually all of the nutrients are in the yolk. Vitamins A, D, E, essential fats and carotenoids (powerful disease
fighting antioxidants) as well as cholesterol, which is extremely important for optimal brain function. Remem-
Mini ber, some fats are your friends. The satiety from good fats beats the inevitable crash you’ll get from sugars and
refined carbs.
Quiche So let’s get this out there; cholesterol is not bad for you. It is a MYTH that has been disproved by heavy science.
Dietary cholesterol has little to do with high cholesterol in the body as 80% is made in your own body. Addition-
ally, according to Board Certified Neurologist David Perlmutter, it is also a myth that cholesterol is a risk factor
for heart disease.
Now that we have that all cleared up, let’s cook ourselves up a batch of these delicious bites of goodness that
will help repair those tired muscles after your HIIT workouts. These can be used for an on-the-go breakfast or
snack. They are also a fantastic way to use up any left-over veggies, cooked or otherwise.
• 5 organic and/or pastured eggs

• 1 full can of organic light
INSTRUCTIONS
coconut milk
1 Cook any veggies that you need to. (Most 4 pour everything into the cups. You can use
CHOOSE 3 VEGGIES
of these items are best steamed. Experimen- silicone baking cups or use muffin tins lined
SUCH AS:
tation will make these fun and different every with baking cups.
• broccoli
time!)
• kale
5 Bake at 350 for 20-25 min depending on
• spinach 2 Whisk together the eggs and coconut milk. how you like your eggs or until a toothpick
• sweet potato
comes out clean
• tomatoes Add all veggies to the egg mixture and then
3
• carrots
• onions
• zucchini
68
Muscle Building Feel Good Oatmeal
69
Muscle This is comfort in a bowl of yummy muscle-building goodness! Steel cut oats are a wonderful low-glycemic slow
burning carbohydrate that’s perfect for breakfast, especially after a killer workout. They have tons of B vitamins,
so they also have positive effect on your mood, stress and energy levels.
Building
Feel Good
Oatmeal
• 1/3 cup of steel cut oatmeal

(certified gluten free is ideal) INSTRUCTIONS
• Water as directed on package
(usually 3 to 1) 1 Cook the oats as direct on the package then
• 1/4 cup of blueberries mix in the protein powder. Alternatively, you
• 1/2 tablespoon of almond butter can have your protein powder on the side
• 1/2 tsp of organic cinnamon with some water and enjoy your oats as
• pinch of sea salt
they are.
• Nut milk as needed (can use cow
or goat milk as well, just don’t be afraid to
try something new!) 2 Mix in almond butter, cinnamon and more
• 1 scoop of protein powder milk. Top with blueberries.
of choice
• Optional - 1 tsp of pure
maple syrup
70
French Toast with Bacon
71
French A healthy twist on a breakfast classic. High in protein and decadent in taste! Try to opt for a sprouted grain
bread like Ezekiel bread, when possible. Otherwise, make sure it is whole grain and does not have any glu-
cose-fructose or added sugar in it.
Toast with
Bacon
• 1 egg white, 1 egg

• 1/2 cup of low fat milk or milk
INSTRUCTIONS
substitute
• 1/4 teaspoon vanilla extract 1 Combine egg whites, milk, vanilla and cinna- 4 Cook 6-8 minutes on each side or until
• 1/4 teaspoon cinnamon mon in a bowl and whisk. browned.
• non-stick cooking spray
• 2 slices sprouted or whole wheat
2 Turn element on to medium heat. Spray pan 5 While the French toast is cooking, place
bread with non-stick spray and place on the stove. turkey or chicken bacon on a skillet and cook
• 1 tablespoon pure maple syrup Allow the pan to warm up. until browned.
• 3/4 cup fresh berries of your
choice
3 Dip bread in egg mixture and then place in
• 2 pieces chicken or turkey bacon
the pan
72
Flourless Protein Pancakes
73
Flourless Going gluten free is a choice everyone has to make for themselves. There is convincing evidence to show that
gluten (as it exists today) is not only detrimental to your gut, but also to your brain. It has been linked to
certain neurological problems ranging from trouble concentrating, to schizophrenia. We’re not here to create
Protein fear factors though; we’re here to show you your options and encourage you to live better, fuller, healthier lives.
This recipe, inspired by “Lean Body Lifestyle”, is certainly one way to do that.
Pancakes
• 1/2 banana mashed

• 2 whole organic eggs
INSTRUCTIONS
• 2 tablespoons of almond milk
(or other milk option) 1 Mix all the ingredients together, adding
• 1 scoop of vanilla protein powder the mashed banana in last and whisk until
(whey or vegan) blended. Alternatively you can shake in a
• 1 teaspoon of baking powder blender cup.
• 1 tablespoon of ground flax-seed
• 1 teaspoon of organic cinnamon Heat pan to medium and add coconut oil.
2
• 1 teaspoon of vanilla Pour batter onto hot fry pan and cook slowly
• • teaspoon of coconut oil
on a medium heat for several minutes on
each side.
74
Swiss Chard & Strawberry Smoothie
with Ezekiel English Muffin
75
Get a healthy hit of antioxidants and nutrients first thing in the morning by combining a green based smoothie
Swiss Chard with a warm and toasty Ezekiel English muffin.
& Strawberry
Smoothie with
Ezekiel English
Muffin
(smoothie)
• 1 cup Swiss chard
INSTRUCTIONS
• 1 cup strawberries
• 3/4 cup fat free Greek yogurt (smoothie) (peanut butter english muffin)
• 1/2 cup unsweetened apple sauce
• 1/4 teaspoon cinnamon 1 Wash Swiss chard and strawberries and 3 Toast the whole wheat English muffin and
• 1/4 - 1/2 cup water toss them in the blender with all your other apply natural peanut butter.
• add ice if you’d like a thicker smoothie ingredients.
consistency
2 Blend until smooth, pour into a tall glass and
(peanut butter english muffin)
enjoy.
• 1 whole wheat Ezekiel English
muffin
• 1 tablespoon natural peanut
butter
76
Poached Egg & BBQ Asparagus
77
Poached Egg Here’s a healthy derivative of a Martha Stewart recipe. We saw, we made a few adjustments, and we love it.
To make this meal a perfect snack, opt for 1 piece of bread (or no bread, especially if you are using this recipe
& BBQ for a mid-day or evening snack).
Asparagus
• 2 eggs (1 if you are 150 lbs or less)

• 2 pieces of whole wheat bread
INSTRUCTIONS
(optional)
• 1/2 an avocado, sliced (Asparagus) (Poached Eggs)
(1/4 if you are 150 lbs or less)
• 7 spears asparagus 1 Preheat your BBQ to high heat. 5 Boil 2 cups of water.
• 1 teaspoon olive oil
• 1/4 teaspoon garlic powder 2 Wash asparagus and brush with olive oil. 6 Break the eggs into a small bowl. Once the
• salt and pepper to taste water has boiled, add eggs and poach for
3 Add garlic powder, salt and pepper to taste. 4 – 8 minutes.
4 Wrap asparagus in tinfoil. Place on grill and 7 While eggs are poaching, toast your bread.
cover with lid. BBQ for 12-15 minutes.
8 Place asparagus on toasted bread, and eggs
on the asparagus.
9 Garnish with avocado.
78
Quinoa Porridge
79
Quinoa Protein rich and flavorful, this quinoa porridge is comforting way to start off your day.
Porridge
• 1/2 cup uncooked quinoa

• 1 cup water
INSTRUCTIONS
• 1/2 tsp cinnamon
• pinch of coarse salt
• 1/2 cup low-fat milk or milk
1 Rinse quinoa under warm water for 3 4 Pour in the milk and let the porridge simmer
alternative minutes. uncovered for another 10 minutes.
• 1/2 cup blueberries or sliced
strawberries 2 Combine quinoa, water, cinnamon and salt 5 Stir in the berries and nuts and let it sit
• 10-15 almonds in a small pot and bring to a boil. covered to thicken for 10 minutes prior to
• 1 tablespoon pure maple syrup serving. If desired, you can drizzle it with
(optional) 3 Once boiling, reduce the heat. Cover the maple syrup before eating.
pot and let the ingredients simmer for 15
minutes or until most of the water has
been absorbed.
80
Afternoon
Meals
Use the follow options for mid-day meals.
We love leftovers and highly recommend that you make extra when you can to
enjoy later on when time may be tight. This is a great way to ensure you have a
well balanced meal in a pinch and it saves you time and money.
There is absolutely nothing wrong with eating a few key meals multiple times
during the week. Don’t stress yourself out thinking you have to make a new
recipe for every single meal.
(Check out our basic quinoa salad that you can easily morph into several different
meals.)
81
Easy Bean Salad
82
Easy Quick, easy and full of nutrient rich foods!
Bean
Salad
• 2 cans of organic mixed beans
• 1/4 cup of organic red pepper
INSTRUCTIONS
• 1/4 cup of organic yellow pepper
• 2 tbsp of chopped cilantro
• 1 can of wild salmon (optional)
1 Chop peppers and cilantro
• Jacqui’s “Dressing for Every-
thing” (page 54) 2 Mix all ingredients together and top gener-
• Salt and pepper to taste ously with Jacqui’s “Dressing for Everything”
2 Top with 1/4 avocado per serving
83
Grilled Chicken with Cauliflower
& Sweet Potato Mash
84
Grilled TIP: You can swap out the grilled chicken for turkey or fish and feel free to season with fresh herbs.
Chicken with
Cauliflower
& Sweet
Potato Mash
• 5 oz chicken breast (free range or
organic boneless skinless) INSTRUCTIONS
• 1 cup cauliflower
• 1 medium sweet potato
• 1/2 tsp ground cinnamon 1 Preheat oven to 425 5 Cut open sweet potato and scoop out into a
dish, mash and add cinnamon
2 Place washed and punctured sweet potato in
skin on a baking sheet and bake for 1 hour 6 Plate chicken, cauliflower, and sweet potato
mash, and enjoy!
3 Preheat grill and grill chicken until cooked
through, feel free to season with spices or
herbs
4 Chop up cauliflower and steam.
85
Steak, Kale, & Rosemary
Sweet Potato Chips
86
Steak, Kale,
& Rosemary
Sweet Potato
Chips
• 5 oz beef tenderloin,
• 1 medium baked sweet potato
INSTRUCTIONS
with skin
• 2 cups raw organic kale, chopped (sweet potato) (kale)
• 1 tsp organic extra-virgin olive oil
• 1 tsp dried rosemary leaves 1 Thinly slice sweet potato with a mandolin for 4 Heat coconut oil in skillet, add garlic then
• 1/4 tsp ground black pepper even slices. You can also do so by hand. add kale and sauté for a few minutes until
• 1 tsp organic raw garlic minced soft. Add salt to taste.
• 2 tsp organic raw coconut oil 2 Toss with olive oil and rosemary and spread
in a thin layer on a cookie sheet. Bake at 5 Assemble steak, chips and kale on a plate
400F for 12-15 minutes, or until golden and and enjoy!
as crispy as you desire.
3 Grill steak to suit your preference
87
Basic Quinoa Salad
88
Basic This salad is a life-saver. If your schedule is going to be crazy and you need to have something in the fridge that
you can eat at a moment’s notice or that travels well, look no further. You can even eat this for afternoons and
evening meals a couple days in a row, just switch things up by adding some leftovers or extra veggies. It is super
Quinoa simple to make and kids love it!
• For a more filling and protein packed meal, add in leftover chicken or a few strips of tempeh (fermented soy product)
• Use as a side dish for some lovely grilled fish
Salad • Use as a topping on a baby spinach salad for a fast lunch

• Don’t forget to add in some good fats, like avocado, walnuts and or pumpkin seeds
• 1 cup of quinoa (sprouted is best if

you can find it) INSTRUCTIONS
• 1 small red onion
• 1 cup of organic frozen corn 1 Cook quinoa according to the package 4 Stir in Jacqui’s “Dressing for Everything”
• 1/2 cup of edamame directions
thing” (page 54) 2 Rinse frozen corn and edamame under
warm water until defrosted
3 Add corn, edamame and chopped onion to

quinoa
PORTION
Although quinoa is a nutrient dense, gluten-free super food, it is also very calorie dense. We’re not encouraging you to
count calories, but it is still important to be aware. This salad should last one person for several days. If you are using it
as a main meal 1 cup is more than sufficient, just add in some extra protein. Quinoa does have a great protein profile
and the edamame adds to that. Still, if you are working out intensely and/or are trying to lose weight, having a larger
amount of protein to carbohydrates is helpful especially in the beginning. Again, don’t forget to add in some fat too!!
89
Green Eggs & Ham
with Kidney Bean Salad
90
Green Eggs Relive a bit of your childhood with this fun and nutritious meal. We recommend using this meal as an afternoon
meal, since it packs lots of energy in the beans – energy you simply don’t need in the evening, unless you work-
& Ham out at night.
with Kidney
Bean Salad
• egg, (hardboiled)
• 1/4 avocado
INSTRUCTIONS
• 1 tablespoon lemon juice
• 3 slices preservative free 1 Hardboil and egg and mash together with
cold cut ham (or 3 slices of another avocado and lemon juice in bowl. Mix until
preservative free cold cut.) smooth.
• 1/4 cup canned kidney beans,
(drained)
2 Combine kidney beans, celery, scallion, olive
• celery stalk, chopped
oil, garlic powder, salt and pepper in small
• 1 diced scallion
bowl and mix thoroughly.
• 1/2 tablespoon olive oil
• 1/4 tablespoon garlic powder
3 Place ‘green eggs’ and cold cuts on plate
• salt & pepper to taste
and serve with kidney bean salad.
91
Flaxseed Wrap
92
Flaxseed
Wrap
• 3 tbsp ground flax seed

• 1/4 tsp baking powder
INSTRUCTIONS
• 1/4 tsp onion powder
• 1/4 tsp paprika
• one pinch fine seal salt
1 Combine the ground flaxseeds, baking pow- 4 Pour in batter and spread evenly across the
or celery salt der, onion powder, paprika and salt in a small pan.
• 1 tablespoon coconut oil, bowl and mix together.
melted – plus a little more for 5 Microwave on high for 2-3 minutes and then
the purpose of greasing the pan 2 Stir in 1 tablespoon of coconut oil and then let cool for about 5 minutes.
• 1 tablespoon water beat in the egg and water until thoroughly
• 1 large egg blended.
3 Use the remaining coconut oil to grease a

glass or plastic pie pan.
93
French Tuna &
Bell Pepper Pita
94
This flavorful dish tastes great warm or cold and is an excellent source of protein and vegetables. For a lower
French starch option, opt out of the pita and enjoy this as a salad.
Alternatively, you can make your stuffed pita a wrap by using the flaxseed wrap recipe found on page 44.
Tuna & Bell
Pepper Pita
• 1 small potato

• 10 green beans
INSTRUCTIONS
• 2 cups mixed salad greens
• 1 tablespoon chopped parsley
• 1 tablespoon fresh chives
1 Put the potatoes in a saucepan and boil. of the dressing on the salad and toss.
• 1/2 small onion, sliced thinly
• 1/2 tablespoon tapenade 2 Add the green bean to the pot for the last 5 5 Cut the potatoes in half and place them on
(black olive paste) minutes. You want the potatoes to be tender the salad greens along with the beans, rad-
• 1 garlic clove, chopped and the beans just cooked. Drain the vege- ishes, tuna, tomatoes, bell pepper and olives.
• 1 teaspoon olive oil tables and set them aside to cool down. Pour the rest of the dressing over the salad.
• 1/2 tablespoon red wine vinegar
• 1/2 teaspoon balsamic vinegar 3 Combine the mixed salad greens with the 6 Cut the pita in half and then stuff the mix
• pepper to taste parsley, chives and red onion in a bowl & into each half of the pita.
• 2 radishes, thinly sliced toss.
• 1/2 can tuna
• 5 cherry tomatoes 4 To make the dressing, combine the tape-
• 1 yellow bell pepper, thinly sliced nade, garlic, olive oil, red wine vinegar,
• 4 black olives balsamic vinegar and pepper. Put about 2/3
• fresh basil leaves to garnish
• 1 x 6” whole wheat pita
95
Snow Pea Chicken Salad
Over Brown Rice
96
Snow Pea The antioxidant fighting powers of apples and snow peas combine to give you a healthy kick or fruits and
vegetables in one delicious dish.
Chicken Salad
Over
Brown Rice
• 1 chicken breast

• 1/3 cup brown rice
INSTRUCTIONS
• 1 + 1/4 cup water 1 Place the rice in a saucepan and then pour 1 5 Heat water in non-stick frying pan. Add the
• 1 tablespoon ginger cup of boiling water over the rice. ginger and garlic and cook until tender. This
(finely peeled, slivered fresh) will take about 2 minutes.
• 1 clove garlic, (finely chopped) 2 Bring water back to a rolling boil, stirring a
• 250 grams of snow peas, couple times. Leave the pot uncovered. Turn 6 Add the snow peas and apples to pan and
(strings removed) the heat down to low and cover. cook, stirring frequently until the peas are
• 1 red skinned apple, crisp-tender, about 7 minutes. Turn off heat
(with skin, cut into thin wedges)
3 Let rice simmer for 45 minutes, or until all and add olive oil, coating the peas and
the water is absorbed. Remove from heat apples thoroughly.
and let it stand covered for 5 - 10 minutes.
7 Cut up chicken, and serve over rice with
4 Bake or BBQ the chicken breast. snow peas and apple.
97
Persian Cucumber & Yogurt Salad
with Warm BBQ Pita
98
Persian *Make extra and store in the fridge for a fast and delicious snack later on.
A light and refreshing salad that’s easy to make and can be enjoyed any time of year. For a gluten-free option,
Cucumber use quinoa and top it with the salad. This is another recipe we don’t recommend enjoying in the afternoon unless
you are planning to workout in the evening.
& Yogurt
Salad with
Warm
BBQ Pita
• 3/4 cup plain Greek yogurt (non
fat or low fat) INSTRUCTIONS
• 1/2 large cucumber, diced
• 1 tablespoon fresh dill 1 Mix yogurt, diced cucumber, dill and salt 3 Cut pita into quarters and dip in yogurt mix.
• 1/2 teaspoon olive oil and pepper in a bowl. Stir well. Alternatively, plate half a cup of quinoa and
• salt to taste spoon on salad.
• pepper to taste
2 Preheat BBQ to medium to high heat. Brush
• 1 x 6” pita or 1/2 cup of quinoa pita with olive oil on both sides. Place BBQ
on grill for 2-3 minutes on each side.
99
Roasted Sweet & Beet Salad
100
Roasted Whip up this savory and sweet roasted salad and enjoy it on a bed of fresh mixed greens.
Beets are high in fiber are highly regarded for their colon cancer fighting properties and sweet potatoes are one
of the richest sources of beta-carotene.
Sweet & We recommend using this recipe for a mid-day meal, since the beets are higher on the glycemic index.
Beet Salad
• 1 medium beet, peeled and cut into

chunks INSTRUCTIONS
• 1 - 1/4 teaspoons olive oil, divided
• 1/2 teaspoon garlic powder 1 Preheat oven to 400 degrees. 5 Once the oven is preheated, bake the beets
• 1/4 teaspoon salt for 10 minutes.
• 1/8 teaspoon ground black 2 Toss the beets with olive oil until thoroughly
pepper coated. 6 Once 10 minutes is up, add in the sweet
• 1/8 teaspoon honey potato and onion mix to the baking sheet.
• 1/2 medium sweet potato, cut into 3 Spray baking sheet with cooking spray and Bake for 15-20 more minutes, or until soft.
chunks
spread mixture on a single layer. Make sure to check after 10 minutes and
• 1/2 large red onion, chopped
stir the mix. Keep in mind smaller pieces will
• 1 cup fresh mixed greens Put the remaining olive oil, garlic, salt and
4 cook faster.
pepper and honey in a large resealable bag
and then toss in the sweet potatoes and 7 Serve over fresh mixed greens.
onions. Seal the bag and shake to coat vege-
tables in oil mix.
101
Evening
Meals
102
Jacqui’s “Dressing for Everything”
103
Jacqui’s This is the base for every dressing Jacqui makes. It doesn’t matter if it’s for a green salad or a quinoa salad, or
even a simple marinade. She makes this easy base every time, then just adds some extra fresh or dried herbs,
onions, shallots (or not, depending on her mood) and whatever else she feels would suit the dish.
“Dressing for Jacqui recommends adding many little extras and super foods to salads - the dressing isn’t center stage and that’s
Everything” why this one works so well!
(We recommend making a little extra and storing it in the fridge.)
• 2 tbsp of apple cider vinegar with

the “mother” INSTRUCTIONS
(this means you should try to by vinegar
that has not been pasteurized,
• filtered or distilled. Opt for raw, unfil-
1 Whisk apple cider vinegar, olive oil, maple
tered apple cider vinegar.)
syrup, salt and pepper together in a large
• 1 tbsp of organic olive oil
bowl.
• 1 tsp maple syrup
• Dijon or other mustard to taste
(optional)
• sea salt and pepper to taste
104
Mediterranean Baked Salmon
105
Mediterranean
Baked Salmon
• 3 organic tomatoes,
seeded and chopped INSTRUCTIONS
• 2 shallots (medium) finely chopped
• 2 tbsp of fresh oregano 1 Preheat oven to 400 degrees 5 Add mixture on top of fish
• 2 tbsp of fresh lemon juice
• 2 tbsp of olive oil 2 Stir together seeded/chopped tomatoes, 6 Fold parchment paper over the fish and seal
• salt and fresh ground pepper olive oil, oregano, shallots, lemon and salt each package by folding the edges
for taste and pepper in a small bowl
• 2 salmon fillets organic or wild 7 Place packages on 2 baking sheets and bake
• parchment paper 3 Rinse fish and pat dry for 15min
4 Oil the parchment paper
106
Kale Salad that Converts
107
Getting enough greens in your diet is crucial for your health and it can certainly aid in weight loss – and eating
Kale Salad kale is a fantastic place to start! The sheer amount of nutrients and phytochemicals alone in this green leafy
vegetable is crazy. Plus, the lutein found in kale helps protect us from UV light and may even protect against
that cataracts. All that good stuff aside, kale can also help you put an end to more than a few common
complaints:
Converts • “I’m too tired to work out.” The vitamins from kale can help with your energy levels because they can improve muscle function due
to kale’s high magnesium content.
• “Cravings are the death of me.” In addition to housing amazing micronutrients, kale also packs a great deal of fiber. Having enough
fiber in your diet can help balance your blood sugar which will prevent you from having that low blood sugar crash where all cravings
begin.
• “I can’t do this.” Whether you think you can do it, or think you can’t do it, you’re right! Kale can help you shake off any negativity by
helping you to change your mindset! The high folate content of kale can help increase your production of serotonin which can elevate
your mood and help you conquer any negative thoughts.
Still can’t stomach kale, despite this buffet of benefits? This is your lucky day! Originally inspired by a recipe found on “Food Babe”, this
recipe has been amped up by a healthy infusion of super foods like hemp hearts and goji berries, as well as a little hit of apple cider vine-
gar, which is great for controlling appetite.
• 1 bunch organic dinosaur kale,

(rinsed, de-stemmed or not – your call) INSTRUCTIONS
• 1/3 cup goji berries or
organic raisins 1 In a food processor, process kale into small 3 Add chopped kale, goji berries, pine nuts
• 1/2 cup organic pine nuts, toasted chopped pieces (use the flat attachment) and parmesan to bowl with dressing
• salt and pepper to taste
• 4 tbsp grated raw Prepare Jacqui’s “Dressing for Everything”- 4 Stir all ingredients together, sprinkle with
parmesan cheese 2
in just 2 minutes flat! hemp seeds and serve
• 2 tbsp of raw hemp seeds
108
Grilled Chicken & Watermelon Salad
109
Grilled This salad was inspired by a little restaurant in cottage country, where Jacqui’s family spends a lot of time in the
summer. It is delicious, light and refreshing!
Chicken &
Watermelon
Salad
• 5 oz organic or free range
chicken breast INSTRUCTIONS
• 1 cup watermelon
• 1 tbsp goat milk feta cheese 1 Mix all the ingredients together gently
• 1 tbsp raw pumpkin seeds
• 1 tbsp raw cashews 2 Drizzle with “Dressing for Everything” and
• Jacqui’s “Dressing for enjoy!
Everything”
110
Leftover Chicken Lettuce Wraps
111
Leftover
Chicken
Lettuce
Wraps
• 5 oz leftover chicken

• 4 leaves romaine lettuce, washed
INSTRUCTIONS
(collard are a great option too)
• 3 tbsp of hummus 1 Toss all the ingredients (except the romaine
• 1/2 cup of grated carrots lettuce) in a medium bowl
• 1/2 cup of grated purple cabbage
• sliced or grated cucumber 2 Spoon into lettuce and wrap tightly. Enjoy!
(go crazy)
• hot sauce of choice (optional)
112
Goat Cheese, Apple, and
Walnut Salad with Chicken
113
Goat Cheese,
Apple, and
Walnut Salad
with Chicken
• 1 medium chicken breast

• 1 organic apple
INSTRUCTIONS
• 2 tbsp of crushed walnuts
• 2 tbsp of goat cheese feta 1 Grill or bake your chicken breast. Feel
• 2 large heaping handfuls of baby free to add any herbs, fresh or dried! You
spinach can also marinate the chicken in the salad
• tbsp of goji berries (optional super dressing - just make a little extra and you’re
food)
golden.
thing”
2 Add all toppings and toss with Jacqui’s
“Dressing for Everything”
114
Tandoori Chicken
115
Tandoori
Chicken
• 4 oz raw boneless skinless

chicken breast INSTRUCTIONS
• 1/8 tsp cayenne pepper
• 1 tsp ground fresh ginger
• 1/8 tsp paprika 1 Combine all spices in a bowl with the coco-
• 1/8 tsp ground cinnamon nut milk to make a paste. Rub the paste into
• 1/8 tsp ground turmeric the chicken. We recommend you prepare
• 10ml coconut milk this the night before and leave it to mari-
• green salad or raw vegetables nate. This chicken is delicious grilled.
2 Serve with a green salad including any raw

vegetables you wish
3 Top with Jacqui’s “Dressing for Everything”
116
Roasted Wild Cod with
Grapefruit Vinaigrette
117
Roasted
Wild Cod
with
Grapefruit
Vinaigrette
• 2 tbsp grapefruit juice,

no pulp (fresh is best) INSTRUCTIONS
• 1 tsp organic apple cider vinegar
• 2 tsp organic olive oil, extra-virgin 1 Preheat oven to 350. Prepare baking sheet 6 Roast for 7-10 minutes. Spoon vinaigrette over
• 2 tbsp chopped raw with parchment paper cod and serve with baked or boiled sweet
sweet red pepper potato and side salad
• 1 tbsp chopped raw spring onion Prepare vinaigrette by mixing together orange
2
• 6 oz wild cod juice, vinegar, 1 teaspoon olive oil and pepper
• 1 medium sweet potato
• 2 cup lettuce (all types) Stir in peppers, green onion. Set aside
3
4 Pat fish dry with paper towel
5 Place fish on baking sheet, drizzle fish with 1/4

teaspoon of oil
118
Cajun Shrimp Lettuce Wrap
119
Cajun Try this fast and tasty seafood dish. You can make it a vegetarian meal by using tofu. Word to the wise, use firm
or extra firm tofu when grilling. Also be sure to rub the grill with a little oil before use. Tofu tastes delicious in
this spicy marinade, but it has a tendency to stick to the grill.
Shrimp
Lettuce
Wrap
• 1/2 clove of garlic, minced

• 2 - 3/4 teaspoons of olive oil
INSTRUCTIONS
• 2 teaspoons tomato sauce
• 1 teaspoon red wine vinegar 1 Stir garlic, olive oil, tomato sauce and red 3 Take the 3 lettuce leaves, and place the
• 1 teaspoon chopped fresh wine vinegar together in a large bowl. Add shredded cabbage and carrots on the leaves.
chopped basil basil, salt and cayenne pepper, and then add Place 3 pieces of shrimp on each leaf and
• 1/8 teaspoon salt shrimp. Coat the shrimp thoroughly with the roll the contents.
• 1/8 teaspoon cayenne pepper mixture. Cover and put in the fridge for 30
• 9 shrimp, deveined minutes.
• Skewers
• 3 leaves of lettuce, washed 2 Preheat the grill to a medium heat. Thread
• 1/2 cup shredded red cabbage shrimp onto the skewers. Lightly oil the
• 1/2 cup shredded carrots grate with the remaining olive oil. Cook the
shrimp on the preheated grill for 2-3 minutes
on each side or until pink and opaque.
120
Totally Amazing Tilapia Tacos
121
Totally Tilapia is super low in calories and fat and high in protein. It’s also a good source of omega-3 fatty acids – a heart
healthy fat. This fish is also relatively innocuous, so you won’t be overpowered by any ‘fishy’ taste and you can
enjoy the other flavors.
Amazing TIP: Use the flaxseed wrap if you are opting to go gluten and wheat-free.
Tilapia
Tacos
• 1 tilapia fillet

INSTRUCTIONS
• 1/2 small onion, sliced
• 3/4 cup baby spinach 1 Preheat oven to 375. Wash your fish. Com- 4 Warm the pita in the microwave for 30
• juice from 1/2 lime bine olive oil, salt, pepper and cumin in a seconds. Place the tilapia and onions on
• 1/4 tablespoon cumin small bowl and then brush the mixture onto the warmed pita, and then garnish with the
• salt to taste your fillet. avocado, spinach and salsa.
• pepper to taste
• non-stick cooking spray 2 Spray a baking pan with non-stick spray and 5 Fold the pita in half, and enjoy!
• 1/4 avocado, chopped place the fish on the tray. Spread the onion
• 2 tablespoons salsa on the tray as well.
• 1 x 6” whole wheat pita
3 Cook the fish and onions for 10-15 minutes,
or until the fish flakes when you touch it with
a fork. When the fish is done, remove it from
the oven and squeeze lime juice on the fillet.
122
Hummus with Grilled
Carrot Sticks & Zucchini
123
Hummus Get a healthy hit of vitamin A and protein with this crunchy, mildly spicy and savory meal. The hummus we’re
making will make 4 servings, so you can save some for later.
with Grilled *Option: Eat your veggies raw for a perfect snack anytime, anywhere.
Carrot Sticks
& Zucchini
• (Hummus)
INSTRUCTIONS
• 1 can of chickpeas, no salt added
• 2 garlic cloves, crushed
• 3 tablespoons finely (hummus)
chopped onions (grilled carrots & zucchini)
• 2 teaspoons ground cumin 1 Strain the can of chickpeas, and save the
• 1/2 teaspoon salt
4
liquid. Brush grill with a little olive oil. Preheat BBQ
• 1 tablespoon olive oil on high heat.
• 2 tablespoons fresh parsley 2 Next, fire up your blender or food proces- 5
• 1 tablespoon cumin sor. Toss the chickpeas, garlic, cumin, salt, Combine olive oil, salt and pepper in a small
• 3 tablespoons lemon juice onions, olive oil, parsley, lemon juice and bowl and mix.
• 1/2 teaspoon paprika paprika in the blender. Add a little of the 6
• reserved liquid. Cut zucchini into long slices. Brush mixture
(Grilled Carrots & Zucchini)
over carrots and zucchini and place on BBQ
• 5 medium carrots
3 Blend, adding a bit of liquid at a time until for 12-15 minutes, turning frequently.
• 1 large zucchini 7
you reach a smooth and semi-firm consisten-
cy. Place hummus on plate beside carrots and
• salt to taste
• pepper to taste
124
Apple Butternut Squash Soup
with Goat Cheese
125
Make a big batch of this nutrient packed soup to eat at your leisure. Bonus: Top with 1 teaspoon
Apple of goat cheese for a flavorful kick.
Butternut *Enjoy with a slice of whole grain bread, raw vegan crackers or brown rice crackers if you’d like to
have this meal mid-day.
Squash
Soup with
Goat Cheese
• 1 butternut squash, peeled,
chopped, seedless INSTRUCTIONS
• 1 medium yellow onion, finely
chopped 1 Heat oil in a large saucepan over medium 5 Puree the mixture either with a hand blender
• 3 stalks of celery heat. or in a free standing blender and then put
• 1 peeled tart green apple the mixture back into a clean pot.
• 1 tablespoon olive oil Add onions, celery and carrots. Sauté for 5
• 3 cups low sodium chicken or
2
minutes. Turn heat down if vegetables start 6 Add the spices and salt and pepper to taste
vegetable broth
to brown. and let the soup simmer for another 5-10
• 1 cup water
minutes.
• 1/4 tablespoon nutmeg
3 Add apple, squash, broth and water to the
• 1/4 tablespoon cinnamon
saucepan and bring it to a boil. 7 Top with 1 teaspoon goat cheese.
• 1/4 tablespoon dried cayenne
pepper
4 Once boiling, cover and turn the heat down
• salt to taste
to a simmer for about 30 minutes or until the
• pepper to taste
• 1 teaspoon goat cheese per
squash and carrots become soft.
serving
126
You’re The Boss Toss Salad
127
You’re The Choose your own culinary adventure. You can pick a lean protein, and a healthy fat.
Mix it up for one tasty feast.

Boss Toss
Salad
• 4 oz. of lean protein.

You can choose pork tenderloin, skinless INSTRUCTIONS
turkey or chicken, steak, white fish or
shrimp
• 2 cups of mixed greens
1 You can either BBQ or bake your protein.
Cut it into small pieces when cooked thor-
• 1/2 large cucumber
oughly.
• 1/2 tomato, sliced
• 1/4 avocado or 12 raw whole
2 Mix together your greens, cucumber, to-
almonds
• 1/2 -1 whole lemon, squeezed
mato, avocado or almonds and then season
• salt to taste
by squeezing the lemon over the salad and
• pepper to taste seasoning with salt and pepper to taste.
128
Apricot Pork Tenderloin
with Spinach
129
Apricot Pork Enjoy a sugar free version of this classic comfort food. We’ve added an infusion of spinach to give you a hit of
iron and up your daily quotient of leafy greens.
Tenderloin Make this a mid-day meal and add a 1/2 cup of couscous.
with Spinach
• 1/3 cups tablespoons and 1/4

tablespoon chopped fresh apricot INSTRUCTIONS
• 1 cup washed baby spinach
• 3/4 tablespoons hoisin sauce 1 Mix apricot, spinach, hoisin and soy sauce in 4 apricot mixture and the bring mixture to a
(opt for gluten-free if possible) a small bowl. boil, then reduce to low heat. Cover and let
• 3/4 tablespoons reduced-sodium the meal simmer for about 8-10 minutes.
soy sauce
2 Sprinkle the pork with salt and pepper and The sauce should be thick.
(opt for gluten-free if possible)
then heat olive oil in skillet over medi-
• 1/4 pound pork tenderloin,
trimmed of fat um-high heat. Add pork and cook. 5 Plate and top with avocado.
• salt to taste 3 Stir until lightly browned. This should take
• pepper to taste about 5 minutes. At this point add in the
130
Honey Garlic Spinach and
Walnut Salad
131
Honey Garlic Dress up your vegetables with this simple and delicious recipe. In less than 5 minutes, you can whip together a
fulfilling salad and homemade dressing.
Spinach and
Walnut Salad
• 2 cups spinach

• 1/2 medium red onion, thinly sliced
INSTRUCTIONS
• 1/2 cup cooked corn
• 1/2 red bell pepper 1 Combine spinach, onion, corn, bell pepper,
• 1/2 cucumber, chopped cucumber and walnuts in a bowl and toss.
• 2 teaspoons crushed walnuts
• 1 teaspoon olive oil 2 In a small bowl, mix together olive oil, vine-
• 2 tablespoons white vinegar gar, garlic powder, honey, salt and pepper.
• 1/2 tablespoon garlic powder
• 1 teaspoon honey 3 Drizzle dressing over salad and enjoy!
• 1/4 teaspoon salt
• pepper to taste
132
Fruit & Vegetable Fiesta Salad
133
Fruit & Fruit and vegetables collide in this culinary meeting of the minds. Enjoy this refreshing salad for a light,
invigorating and energizing meal option.
Due to the natural sugars in the fruit, opt to enjoy this meal as mid-day meal or snack.
Vegetable
Fiesta
Salad
• 1 cup sliced strawberries
• 1 cup diced cantaloupe
INSTRUCTIONS
• 1/2 cucumber, diced
• 1 yellow bell pepper, diced
• 1 lime to be used for zest of lime
1 Combine strawberries, cantaloupe, cucum-
and lime juice ber and bell pepper in a bowl.
• 1 teaspoon grape seed oil
• 1/2 tablespoon fresh basil 2 Grate lime zest over salad and squeeze
• 1/2 teaspoon cinnamon juice.
• salt to taste
• pepper to taste 3 Add basil, cinnamon and salt and pepper to
taste.
134
Cool Summer Avocado Soup
135
Cool *Who says soup can’t be a snack?
This soup is especially refreshing in the summer, but great any time of year. Make a big batch and then refriger-
Summer
ate to enjoy in convenience later on.
Avocado
Soup
• 1 peeled tomato, quartered
• 2 large avocados,
INSTRUCTIONS
peeled, pitted, and sliced
• 1 small onion, quartered 1 Put tomato, avocado, onion, green pepper 4 Salt to taste, and then chill for 1-2 hours.
• 1 green pepper, chopped and lemon juice into a blender and blend.
• 1/4 cup fresh lemon juice 5 Serve with a dollop of yogurt, chives and a
• 1 quart tomato juice 2 Pour in a cup of tomato juice and blend. bit of cayenne pepper (optional).
• 1 1/4 cups plain Greek Pour entire mixture into a large bowl and
low fat or no fat yogurt (use coconut or pour remaining tomato juice.
almond milk for a vegan alternative)
• salt to taste
3 Stir in 1 cup of yogurt.
• 1/4 cup chopped fresh chives
136
Roasted Edamame with
Mushrooms & Dried Cranberries
137
Roasted *Also great to take on the road or to work as a snack.
Edamame beans are rich in fibre and protein, making this an incredibly nutritious sweet and salty little meal.
Edamame with
Mushrooms &
Dried
Cranberries
• 2/3 cup edamame beans,

thaw if frozen INSTRUCTIONS
• 1/2 cup fresh mushrooms
• 1 tablespoon dried cranberries 1 Preheat oven to 375 degrees. 4 Spray a baking sheet with non-stick cooking
• 1/2 tablespoon of flax seed oil spray and spread mixture on tray in a single
• 1/4 teaspoon chili powder 2 Put edamame beans, mushrooms, chili layer.
• 1/4 teaspoon salt powder, salt, paprika, pepper and cumin in a
• 1 pinch paprika bowl. 5 Bake for 12-15, or until beans begin to brown.
• 1 pinch black pepper
• 1 pinch cumin 3 Drizzle with 1/2 tablespoon of flax seed 6 Remove from oven and place contents of
oil and mix so ingredients are thoroughly tray into a bowl.
coated.
7 Add dried cranberries and toss.
138
Cedar Plank Salmon with Onions
& Skewered Brussels Sprouts
139
Cedar Plank Cedar Plank Salmon may require a little more attention than tossing a couple steaks on the grill, but the healthy
fats and heart disease and cancer fighting properties in this delicious fish make it well worth the effort.
Salmon
with Onions
& Skewered
Brussels Sprouts
• 1 untreated cedar plank
• 1 x 100g center-cut, salmon fillet
INSTRUCTIONS
(skin on)
• 3 tbsp Dijon mustard (plank preparation) 3 Brush the mixture over the salmon, Brussels
• 2 tsp olive oil
sprouts and onions.
• 1/2 tsp salt 1 Soak your cedar plank in cold water for an
• 1 large onion, quartered hour or two. This will add moisture to the Place the fillets directly on the cedar planks
4
• 7 large raw Brussels sprouts plank and prevent it from burning on the and place them on the grill. You want to
BBQ. When choosing a plank, it is imper- cook the fish on a moderately high heat. Be
ative that you only use untreated cedar. If sure to keep the lid closed as much as you
you’d like to intensify the wood aromas, add can to maximize the smoky flavors.
a tablespoon of salt or a cup of white wine,
apple juice, citrus or berry juice to the water. 5 Grill for 20 to 25 minutes, until the salmon
If this is the first time you have used the is barely firm to the touch and you can see
planks, put them on the preheated grill for 2 white juices on the sides of the meat. Turn
minutes, being sure to flip them once. the grill off and keep the fish covered for
another 5 minutes.
(cooking instructions)
6 After the fish has been on the grill for 5 -7
2 Mix together the Dijon mustard, oil and salt minutes, place skewered Brussels sprouts
in a small bowl. and onion on grill. Make sure to turn skewer
regularly.
140
Roasted Chicken
& Steamed Mixed Vegetables
141
Roasted This is a perfect meal for a busy day. If you have time, you can roast a chicken yourself, but if not, just grab a
ready-roasted chicken at the grocery store. All you have to do after this is steam some mixed vegetables of your
choice. Save the leftover chicken for another meal.
Chicken &
Steamed
Mixed
Vegetables
• 1/2 skinless small chicken
• 2 cups mixed vegetables
INSTRUCTIONS
1 If you are roasting the chicken yourself,

preheat the oven to 350 degrees and cook
for 1 – 1 1/2 hours.
2 Be sure to check the chicken regularly. Baste

the chicken every 30 minutes.
3 Steam the vegetables on the stove top.
4 Season with salt and pepper to taste.
142
Turkey Bacon Wrapped
Spinach Stuffed Turkey
143
Turkey Bacon Here’s a meal that tastes way more decadent than it really is! You’ll get some serious protein and iron in one
compact and totally tasty package. Super easy to prepare and cook. Dinner’s on in less than 30 minutes!
Wrapped
Spinach
Stuffed Turkey
• 2 pieces turkey bacon

• 1 turkey breast
INSTRUCTIONS
• 1 cup spinach
• 1 oz goat cheese 1 Preheat oven to 350 degrees. 6 Wrap turkey bacon around the breast and
• 1/4 teaspoon olive oil secure it with wooden toothpicks.
• pinch of salt 2 Spray baking sheet with cooking spray.
• pinch of pepper 7 Cook for 25-30 minutes.
• cooking spray 3 Slice turkey breast in half so you can open
the breast horizontally.
4 Place spinach and cheese in the turkey

breast.
5 Drizzle with oil and season with salt and

pepper. Close turkey breast.
144
Italian Tempeh and
Spaghetti Squash
145
Italian An adventurous and sumptuous vegetarian option that is sure to sway even the most avid meat-lover. Crispy,
crunchy and nutty in flavor, soy based tempeh is also a great source of fibre. The spaghetti squash packs added
health benefits, bringing its carotene based cancer fighting properties to the table. Dig in!
Tempeh &
Spaghetti
Squash
• 1 tablespoon olive oil
• 2 1/2 tablespoons balsamic
INSTRUCTIONS
vinegar
• 2 1/2 tablespoons low 1 Cut tempeh into 1/2 cubes and then toss the 5 Add the mixture and cook for around 10
sodium soy sauce oil, vinegar, soy sauce, cloves, thyme, basil minutes. You should see the mix start to
• 2 garlic cloves, minced and rosemary into a bowl. caramelize.
• 1/4-1/2 teaspoon red
pepper flakes
2 Add tempeh and mix until the pieces are 6 Poke squash with knife or fork and bake at
• 1 teaspoon dried thyme
thoroughly coated. If you have a container 375 F for 1 hour, or until soft.
• 1 teaspoon dried basil
with a lid, it is ideal. You can place all the
• 1 teaspoon dried rosemary,
crushed between fingers ingredients in the container and shake to 7 Once it is done, cut the squash in half, scoop
• 1 medium spaghetti squash cover the tempeh. out seeds and use a fork to pull out the
• Tempeh
spaghetti like strands of squash.
3 Place the mix in the fridge for at least an
hour, but preferably overnight. You want the 8 Place the tempeh mix over 2 cups of spa-
tempeh to absorb the flavors. ghetti squash and enjoy.
4 Once you’re ready to cook, use a non-stick

skillet and turn element on to a medium low
heat.
146
Orange Ginger Shrimp
Stir Fry
147
Orange Try this quick and easy stir-fry for a zesty addition to your daily diet. It is super healthy, but it’s also
a family favorite, so don’t shy away from sharing this delicious dish.
Ginger Shrimp
Stir Fry
• (Hummus)
INSTRUCTIONS
• 1 pound shrimp,
peeled and deveined
• 1 medium orange, 1 5
Mix the shrimp, orange juice, garlic, and gin- Again, heat a 1 tablespoon of olive oil in the
juices squeezed into small bowl
• 1 teaspoon garlic, minced
ger together in bowl and then season with same skillet. Add the bell pepper, squash,
• 1 teaspoon minced ginger root
salt and pepper. broccoli, onion, carrot, orange zest, and
• salt to taste
cayenne pepper. You want to cook it until
• pepper to taste
2 Put in the fridge for about 15 minutes. the vegetables are all tender. This should
• 2 – 1 tablespoon olive oil take about 5 minutes.
3 While the shrimp marinates in the fridge,
• 1 tablespoon sesame oil
heat a tablespoon olive oil and sesame oil in 6 Add the shrimp mix back to the skillet and
• 1 green bell pepper, diced
• 1 yellow summer squash,
a large skillet over medium-high heat. cook ingredients together for one minute.
cut into 1/4-inch slices
• 1 cup chopped broccoli 4 Once heated, add shrimp marinade mix to 7 Plate the stir fry and serve.
• 1/2 cup diced onion skillet and cook until the shrimp becomes
• 1/2 cup chopped carrot opaque. Put shrimp on a plate.
• 1 medium orange, zested
• 1/4 teaspoon cayenne pepper
148
Meals to Go
We know you won’t always have time to make freshly prepared meals, so we wanted to give
you a few fast options. Just keep in mind, there will still be some preparation involved,
whether it be pre-bagging portions of vegetables or nuts, or making to-go options in bulk a
week in advance. It’s a little work for a big pay off.
We have made suggestions within the meal plan itself to make this super easy. Also,
remember you can always cook multiple servings of your regular meals and refrigerated or
freeze them for future use.
149
Meals to Go 2 YOGURT TO-GO
A great morning or afternoon option!
1
SENSATIONAL • 1 single serving cup of low or non-fat Greek yogurt • 1/4 cup kasha
• 7 almonds • 1 cup berries of choice
SOY SALAD
1/4 cup of dry roasted soy beans Mix together and enjoy! Option: Drizzle with a teaspoon of honey.
(Seapoint Farm’s brand is a good option, or
you can bake them yourself. To do this, coat
them in a little olive oil, spread them thin on
a baking sheet, bake at 375 degrees for 12- 3 HUMMUS & VEGGIES
15 minutes, and then add salt and pepper to
taste. ) Alternatively, you can use 3-4 slices • 4 tablespoons hummus • 1 baggie of vegetables (1 med carrot, 3 stalks of
of preservative free turkey, chicken, ham or celery, 1 red bell pepper, sliced) • 1 x 6” whole wheat pita (optional)
roast beef cold cuts.
1 small handful of almonds
1 small carton of low or no-fat milk or milk

alternative (equivalent of 1 cup.)
4 KALE CHIPS
& FRUIT
5 THE
SMORGASBORD
1 large garden salad. You can make up a • 3/4 cup Open Nature Kale • 1-2 hardboiled eggs (do not ex-
garden salad mix in advance and store it in Chips (or you can make your own ceed 2 whole eggs in a day – there’s
large re-sealable bags or buy a store bought kale chips by coating Kale in 1 such thing as too much of a good
salad to go – but no cheese, no dry roasted tablespoon of olive oil with salt and thing! If you are trying to shed a few
nuts, and no dressing. Use vinegar, and salt pepper and spice to taste and baking pounds, stick with 1 egg.)
and pepper if you’d like, or Jacqui’s “Dress- for 12-15 minutes at 350 degrees.
ing for Everything”. Make sure to turn over halfway.) • 1 large piece of fruit
TIP: We recommend collecting packets of vinegar, salt • 1 large apple (or any serving of • 1 baggie of veggies
and pepper from fast food joints and keeping them on
hand in your car, purse, at your desk or wherever you fruit)
may need them for an impromptu meal.
150
Snack
APPLE & ALMOND BUTTER
Small organic apple or pear with 12 almonds or 1 tablespoon of

almond butter (sub in another nut butter if you wish)
Ideas
It is important to always have SMOOTHIES
a few easy snacks to rely on.
Here is a great go-to list of Keep half of you smoothie from breakfast, or make your smoothie
the night before to bring into work the next day (huge time saver!)
healthy and nutrient rich
options.
VEGETABLES & HUMMUS
Enjoy any raw vegetables you choose with 4 tablespoons of hummus
GREEK YOGURT & BERRIES
Plain organic Greek yogurt 2% with 1/4 cup of berries of choice
151
White Bean • 1 tbsp of olive oil
• 1 cup sweet onion
• 3 cloves garlic passed through a
• 1 can of white beans of your
choice- white kidney, pinto, navy
• 2 tbsp of lemon or lime juice
• 1tsp of dill chopped
• 8oz can of flaked light tuna water
packed
Spread garlic press • 2tbsp of chopped parsley or

cilantro
with Tuna Heat oil in small pan, and sauté onions until translucent. Do not over-brown. Transfer to food processor or
blender. Add remaining ingredients. Pulse until blended for a chunky version. Serve wrapped in lettuce leaves or
collards.
152
Tofu • 1 medium avocado, mashed
• 1/4 cup (1.5oz.) organic firm tofu,
mashed
• 1/2 tsp garlic powder
• 2 tbsp salsa sauce (medium to
hot)
Guacamole • 2 tbsp lime juice, freshly squeezed
Put all the ingredients into a blender. Blend until creamy. Adjust seasoning to taste. Cover and refrigerate at
least an hour before serving. Enjoy 1/4 cup with veggies of choice for a fulfilling snack.
153
Lisa’s • 4 cloves of garlic
• 2 cups of canned chickpeas rinsed
well and drained
• 1 tsp of sea salt
• 1/3 cup of tahini
• juice of 2 fresh lemons
• 1 tbsp of fresh olive oil
Hummus Place all ingredients in blender. Add cumin for a bit more flavor.
154
Smoothie Ideas
ORANGE COCONUT CREAM LISA’S SIGNATURE PUMPKIN PIE IN A GLASS

SMOOTHIE “GREEN VITALITY” SMOOTHIE SMOOTHIE
MAKES 2 SERVINGS MAKES 2 SERVINGS MAKES 2 SERVINGS
• 1/2 cup of unsweetened vanilla almond milk • 1/2 banana • 1/3 can of full fat organic coconut milk
– more or less to reach desired consistency • 1 small organic apple - cored and chopped • 1/2 cup of unsweetened vanilla almond milk
• 1.5 scoops of SunWarrior Vanilla vegan • 2 large organic kale leaves- stem removed (add more or less for desired consistency)
protein powder • 1 large handful of organic baby spinach • 1/2 can of organic unsweetened pumpkin
• 1/3 of a can of organic full fat coconut milk • 3 organic celery stalks • 1/2 banana (frozen bananas make creamy shakes)
• 1 organic peeled and chopped medium sized orange • 1/2 small avocado • 2 pitted Medjool dates
• 1/2 banana • 1.5 scoops of SunWarrior Raw Vanilla Protein Powder • 1.5 scoops of SunWarrior Vanilla Raw Protein Powder
• 1 tsp of pure vanilla • 1 organic lemon (juice only) • 1 tsp of Simply Organic “Pumpkin Spice”
• 1 tsp of chia seeds • 1 sprig of fresh organic mint (or less to taste)
• 1 inch chunk of organic ginger • 1tsp of bee pollen
Combine in your blender until smooth and • 1 cup of water (add more for desired consistency)
creamy. There is just something about an orange • 2 handfuls of ice Combine in your blender until smooth and
creamsicle that brings back happy childhood creamy. This smoothie is nutrient dense, hormone
memories and the sweet smell of summer. This Throw all of that whole food goodness into a high balancing and contains no added sugars. It is also
recipe will help put a smile on your face and a powered blender and 30 seconds later you have 2 delightfully creamy and satisfying thanks to the
jump in your step. servings of the yummiest green smoothie you’ve coconut milk. Packed with fibre and the immune
ever had! boosting “super food” bee pollen, it will help ward
off a cold and bust sugar cravings.
155
CONCLUSION
As you can see, there’s a lot to think about
when we trying to overhaul nutrition that
extend beyond diet.
When it comes to our health, exercise, diet

and lifestyle are not only related, but
inextricably connected.
This is why you need to take this guide

seriously if you want to ensure your success.
156
B O DY RO C K
KICK START
NUTRITION
GUIDE
157

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FINALLY, A GUIDE THAT MAKES SENSE!

WHEAT AND GLUTEN

AGE AGE AGE AGE

7 7-8 7 6 6-7 6 3-4 2 3 2 2 2

OILS & FATS

Macronutrients (macros) and micronutrients (micros) are terms that

We’ll start with macronutrients...

However, this is also why it is so vital to educate yourself so you

Carbs have got a bad rap, mostly because when eaten in

A diet rich in unprocessed carbs is also a diet that’s high in fiber

As we’ve mentioned, you’ve got to find a way to embrace balanced,

• SWEET POTATO • FISH • MILK • ENRICHED CERE- • CITRUS FRUITS • TOMATOES

VITAMIN D CALCIUM IRON

• FISH OILS • EXPOSURE TO • DARK LEAFY • OKRA • CLAMS • BEANS

FOLIC ACID/ Men: 1000 mcg Men: 1000 mcg

Men: 550 mg Men: 550 mg

Men: 1.2 - 1.5 mg Men: 1.2 - 1.5 mg

Men: 400-420 mg Men: 1.3 mg Men: 1.3 mg

MAGANESE 2.5 - 5 mg SELENIUM 1.3 - 1.7 mg CHROMIUM 1.3 - 1.7 mg

MOLYBDENUM 75 - 250 mcg ZINC 400 mcg CHROMIUM 1.3 - 1.7 mg

The Institute of Medicine has determined ACTIVITY

Here’s an easy rule to remember: Gluten free is

SUGAR combines with carbon dioxide, chlorophyll and solar energy to

OF NATURAL Sugar is sugar is sugar.

SO WHY BOTHER OPTING FOR NATURAL SUGARS AT ALL,

Sugar in your bloodstream at-

Added sugars cause excess insulin

Sugar triggers the release of

factors taches to proteins to form new

associated attack nearby proteins, including

and damaged skin. Fructose causes raised insulin MENTAL HEALTH

PROCESSED HONEY RAW HONEY

& SNEAKY • BEET SUGAR

RED WINE WHITE WINE SCREWDRIVER GIN MARTINI WHISKEY SOUR

Nutrition Information Nutrition Information Nutrition Information

Calories: 150 Calories: 100 Calories: 410

Ask for no butter on anything,

Nutrition Information Nutrition Information Nutrition Information

Calories: 350 Calories: 350 Calories: 400

Ask for no butter on anything,

Nutrition Information Nutrition Information

Calories: 200 Calories: 450

MEAL PLANNING BASICS

KICK-START MEAL PLAN

a bad you literally can’t out run a shoddy diet.

The ‘D’ Word

PLANNING cessed clean foods, it is harder

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

1 medium apple, 10 yogurt or 1 cup milk vegetables, Orange

Organic Tortilla butter, dark chocolate,

IT OUT 1 oz chicken breast, turkey

• 1/4 cup Gluten free oats INSTRUCTIONS

• 5 organic and/or pastured eggs

• 1/3 cup of steel cut oatmeal

• 1 egg white, 1 egg

• 1/2 banana mashed

• 2 eggs (1 if you are 150 lbs or less)

9 Garnish with avocado.

• 1/2 cup uncooked quinoa

2 Top with 1/4 avocado per serving