10-Day TIPS FOR SUCCESS Prep Day Six

TIP #1: If weight loss is one of your goals have your second shake for dinner and go to bed a little “hungry”. If dinner with someone/family is a ritual like it is with me, I eat a shake and a simple salad of romaine spears with Extra Virgin Olive Oil (EVOO)and lemon/ACV (Apple Cider Vinegar) so I’m crunching on something too. If dinner is one of the detox recipes I eat the leftovers for lunch the next day so I’m not missing out! Be sure you are leaving 12 full hours without any food to let your digestive system rest and let your microbes clean.

TIP #2: According to Dr. Richard Lustig, an expert in healthy weight loss, in his book, FAT CHANCE, there is MUCH MORE to being healthy than what shows on our scales. In fact, he says he wishes people didn’t have scales in their homes. Your body is made up of water, lean muscle, bones, organs, fat, visceral fat, and more. When we are unhealthy we have a high percentage of visceral fat. A pound of visceral fat is about the size of a grapefruit. When we are healthy, we have a higher percentage of lean muscle. A pound of lean muscle is about the size of a medium orange. As we get healthy we lose the grapefruits (visceral – very dangerous – fat) and gain oranges (lean muscle). This is why we can lose inches yet maintain or even gain weight as muscle weighs more than visceral fat. When we are healthy we also have healthier bones and organs which then weigh more and we are properly hydrated. One gallon of water weighs over 8 pounds. A healthy adult is made up of 72% water. That means an adult weighing 150 pounds will be 112 pounds of water. That’s right! Yet most of us are walking around dehydrated. Once we begin to get healthy we drink more water (and Fizz Sticks, etc.) so we gain that essential water weight. So Tip #2 is the scale is not important. Ask yourself how are you feeling? Sleeping? Energy? How are your clothes fitting? Is your belly fat going down? Those are the true tests of getting healthy!

TIP #3: PREPARATION IS KEY!!!!

This is so true! Being prepared and having healthy meals ready on hand will be a game changer in terms of success with this plan. Also, cleaning out any junk foods from your fridge and pantry will keep you on the right path.

Here are some tips to stay in the healthy zone:
* Always have a shake nearby. I keep a shake cup with 2 scoops of protein in my car & only need water for a meal. You can have this nearby at work or school too! It’s amazing how good your body will feel after drinking it. Far better than stopping for a quick fast food bite.
*Consider doubling or tripling recipes. Freeze part for later and use them as leftovers throughout the week or as an ingredient in your next recipe.
*Roast two trays of vegetables at once. I grab the organic green beans at Costco, spritz with a little olive oil, add salt and pepper and roast until I like the texture. Do the same with broccoli, cauliflower, other root vegetables, Brussels sprouts, cabbage…anything you like. Now you have veggies ready to be reheated and eaten.
*Cook larger portions of protein than you may need. Use it for leftovers, to add to eggs, salads or along side your roasted vegetables. Even cook extra turkey and hamburgers to reheat and serve. Caramelize onions and have ready to add to a dish.
*Grab a rotisserie chicken. Eat it as a roasted chicken one night, use leftovers for a lettuce or chicken salad and make broth and soup out of the bones. Use the broth to cook your rice or gluten free pasta.
*Make a huge leaf or other salad to have on hand. Spiralize or shred vegetables (carrots, beets) and add kale, cabbage and more. Add a little apple cider vinegar, olive oil and lemon or make one of the 30 Day friendly salad dressings.
*Whole Foods or other organic market. Grab a meal from their hot food or salad bar. Whole Foods has a huge hot bar with lots of good options.
*Have healthy meat on hand and lettuce/veggies for roll ups.
*For those that eat oatmeal (gluten free) consider making a big batch so you only have to reheat. Top with frozen berries and your favorite nut milk.
*Cook onions, kale, zucchini or whatever you have on hand in a little coconut or olive oil. Keep them in the fridge to add to eggs or salads.
*Hard boil a dozen eggs for a fast protein. Use avocado as the binder and make an egg salad. This is great on top of lettuce, in a wrap or with a gluten free cracker or two.
*Cook 2 or 3 meals at once to make life easier. If you’re cutting onions anyway or using similar ingredients make the best of your time and prepare for the week if you can. If you have leftover chopped vegetables throw them in the freezer so you have that step done next time.
Tip #4: Another Preparation TIP
Preparation is key in eating clean. Here is a great prep idea. Put the dressing in first and it won’t wilt the rest of the food. Add lettuce last. These will last a week in the fridge when they are in a sealed mason jar. Glass is always best. Check the recipe file below for a yummy list of homemade salad dressings. Remember we want to avoid canola oil, vegetable oil, and soy oil so purchasing store bought salad dressings can be tricky. The Bragg’s’ brand is probably your best choice if you want a store bought dressing. Let’s hear from the others in here ~ What’s your favorite CLEAN dressing?