FYI, check this out – A GRACEFUL 28 DAYS and this A GRACEFUL 28 DAYS
Tag Archives: nutrition
Day 14
Workout – 45 minutes on tread climber, sit ups on ball, thrusts, free weights, push ups, dips.
Breakfast – whey protein with 1/4 cup cocnut milk, 1 cup filtered water, 1 tablespoon organic ground flax seeds. 20 oz water with greens.
Lunch – Doritos about 2-3 serving sizes. 1/2 cup pecans and tablespoon of raisins. UGH! Not a good look for lunch but it is what it is. This should not be considered a balanced meal!
Dinner – Sauteed cabbage and carrots in olive oil approx 2 tablespoons, teaspoon coconut oil, red pepper flakes, fresh garlic, sea salt, tablespoon Bragg amino acids. 1 Baked pork chop seasoned with black pepper and sea salt, garlic powder and Mrs Dash. Cup of lemon herb and detox tea. Plenty of water all day today.
FYI, the weekends are really hard for me to maintain the best diet regimen. I try to practice what is called the 80/10/10 rule in intelligent eating. 80% clean whole foods, all food groups including lean protein (preferably conscience meat/eggs, cage free, range free, grass fed), non starchy vegetables (broccoli, greens, cabbage, lettuce), complex carbs (quinoa/brown rice/sweet potato/fruits low in triglycerides, low on glycemic index – berries, green apples), and healthy fat (almonds, walnuts, coconut oil/milk, olive oil). Organic is best. 10% combination of whole clean foods and not so whole and clean. 10% whatever I want or crave. Eating a balance of food groups consistently usually takes all of my cravings away this is why I clean my system out 3 times per year with a detox and weight loss cleanse for 28-30 days straight that is gluten free, dairy free, sugar free and soy free.
Day 13
Workout – none. Having an issue with my left hip think its a stress fracture that I need to rest. Will do something tomorrow even if just jump rope and lift weights.
Breakfast – skipped in theory due to time and went straight to lunch but I will have three meals today. Collard greens and brisket. 24 oz water. Paleogreens in more water around lunch time.
Lunch – turkey and harvarti cheese with spicy mustard no bread and some doritos. tablespoon of raisins.
Dinner – leftover asian spring rolls mozzarella sticks. Teaspoon of raisins for dessert.
Day 12
Workout – none today. Should have but I had a ton to do for my business. I exercised my mind!
Breakfast – protein shake whey strawberry. Paleo greens in 18oz water.
Lunch – broccoli cabbage and peas. Turkey and brisket all from whole foods hot bar. Very small portions. Water 20 oz.
Dinner – asian spring rolls mozzarella sticks 2 long island ice teas
More water 30oz or more
Day 11
Workout – Off day!
Breakfast – Started with 12 oz water. Mixed berry shake, paleogreens in 18 oz water, detox tea and herbal tea.
Lunch – Turkey sandwich, whole grain bread and spicy mustard, havarti cheese, a few doritos and some bbq chips. 20 oz water.
Dinner – shrimp cocktail, mango salsa, salad with pecan vinegarette, greens all appetizer sizes. Chocolate cake bite. 16 oz water.
Day 10
Workout – intervals, weight train, sit ups, free weights and nautilus machine
Breakfast – organic brown egg boiled, sausage links, sliced honey crisp apple. 20 0z water with Paleogreens.
Lunch – 3 baked mardi gras wings, 18 oz water.
Dinner – Mexican!! Chicken Quesadilla with beans and pico, chips with salsa and cheese queso and jalapeño. 1 house margarita.
Day 9
*Graceful Indulgence TIP* – Have a glass of water before EVERY meal. You will be surprised and how satisfied you will feel when eating your meal. It may cut down on your portions and you may also lose a little weight!
Workout – Kick boxing class I teach weekly. High energy intense class. Very vigorous.
Breakfast – Whey protein shake, coconut water, filtered water. Heaping scoop of protein. Cup of Mangosteen and detox tea. Single serving size bag of carrots. Paleogreens in 18 oz water.
Lunch – Can of Amy’s lentil and vegetable soup, gluten free. 2 small wings baked. Medium sliced green apple with sea salt.
Dinner – Medium salad romaine lettuce, cherry tomatoes and 2 tablespoons of walnuts with tablespoon Italian dressing, 1 tablespoon Catalina dressing fresh ground pepper. 4 baked wing drummettes, 1/2 cup coleslaw. Paleogreens in 18 oz water. 18 oz plain water.
Graceful Indulgence Vitality Method Location-28 Days to Health
Graceful Indulgence – Thursday Class – 28 Days to Health
Day 8
Workout – Monday is my normal off day. It is important to rest your body and not over do it. 4-5 times a week is more than enough physical activity especially if you are doing the right things. There should be a mix, a diversity of exercise. Cross train for a variety! There are so many things you can do and not get bored.
Breakfast – 2 slices of whole grain bread, toasted with almond butter and strawberry preserves. Paleogreens in 18 oz water. This was actually not enough because I was really hungry before lunch time. I managed to hold off and not eat junk food but it was really difficult. I rely on sugar free gum when this happens. It tends to calm my growling stomach and take my mind off food for a while. Cup of Mangosteen green tea pinch of stevia.
Lunch – 1 whole bag of broccoli and carrots, steamed with sea salt pepper garlic and a dash of Italian dressing. 1/4 cucumber and cherry tomatoes in apple cider vinegar, sea salt, Bragg, pepper and dash of Italian dressing. 1.5 ounces of tuna and a medium honey crisp apple sliced. 26 oz water. Cup of hot green goji tea.
Dinner – Huge bowl of collards with smoked turkey. 2 baked chicken wings with BBQ sauce drizzled. Paleogreens in 18 oz water. 1/4 cup pecans and a tablespoon of raisins.