7 Days of SANEity by SANE Solution

A SMARTER SCIENCE OF SLIM QUICK START GUIDE

7 DAYS OF SANEITY BY JONATHAN BAILOR

7 DAYS OF SANEity

TABLE OF CONTENTS SANE EATING OVERVIEW GROCERY LIST SMARTER SERVING SIZES A GUIDE TO YOUR SPECIFIC GOALS 7 DAYS OF SANE MEALS, RECIPES, AND SNACKS - PORK AND BROCCOLI STIR FRY

- STEAK WITH CHILI-LIME SAUCE

- ROASTED GARLIC AND HERB MEATBALLS

- GROUND TURKEY STIR FRY

- SALMON SPINACH SALAD WITH A DIJON VINAIGRETTE

- BAKED SALMON WITH LEMON CAPER BUTTER

- LEMON HERB FISH

- TACO SALAD WITH SPICY AVOCADO DRESSING

- SALMON SALAD WITH CAPER VINAIGRETTE

- BAKED CHICKEN WITH MUSHROOMS

- PHAD THAI

- GRILLED STEAK SALAD WITH DIJON VINAIGRETTE

- CHICKEN SPINACH, ARUGULA, CRANBERRY, AND WALNUT SALAD

- GINGER SHRIMP AND BROCCOLI STIR-FRY

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INTRODUCTION Welcome to the seven day quick start guide for SANE eating. Weâ&#x20AC;&#x2122;ll take the 10,000+ pages of research from top research institutions such as The Harvard Medical School, Johns Hopkins, and The Mayo Clinic, and distill it down to about twenty-five pages of tips, guides, recipes, and meal plans to get you started on your path to practical and permanent fat loss and robust health. For easy access, each section is also available as a separate printable document on TheSmarterScienceOfSlim.com. Also check-out The Smarter Science of Slim Workbook, which outlines a complete five-week physiological and psychological plan to improve the way your body works long term. Before we get started, letâ&#x20AC;&#x2122;s quickly review the paradigm of practical and permanent fat loss and robust health outlined by The Smarter Science of Slim.

Our Body Fat Is Controlled By Our Set-Point Our Set-Point Is Controlled By Hormones Hormones Are Controlled By Calorie Quality Calorie Quality Is Controlled By Satiety, Aggression, Nutrition, Efficiency (SANEity) SANEity Is Controlled By Water, Fiber, And Protein Which Means We Can Eat More Water-, Fiber-, And Protein-Packed Food And Avoid Water-, Fiber-, And Protein-Poor Food So We Increase the SANEity (Quality) Of Our Calories As Much As Possible So We Decrease Our Set-Point As Much As Possible So We Automatically Burn As Much Body Fat As Possible

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SANE EATING OVERVIEW A SANE lifestyle is as simple as staying so full of non-starchy vegetables, seafood, lean meat, fat-free or low-fat cottage cheese, fat-free or low-fat plain Greek yogurt, eggs, berries, citrus fruits, milled flax seeds, and nuts—in basically that order—that we don’t have room for starches and sweets. When eating out, pass on the pasta and rice, ask your server to “hold the starch, double the vegetables.” At home, skip the rolls and enjoy a larger helping of a protein-packed main course and two or three extra helpings of non-starchy vegetables. When picking which foods to eat more of, the smarter approach is keeping your selections as close to a plant we could gather or an animal we could hunt. Why? Generally speaking, the more natural something is, the more SANE it is. This point has nothing to do with eating organic versus nonorganic food. Until someone discovers a Cheerios tree, a pasta plant, or a bread bush, non-organic spinach or blueberries are more SANE than organic Cheerios, pasta, or bread. Milled Flax Seeds/Nuts 5%

Fruit/Eggs 15%

Non-Starchy Vegetables 50%

Seafood/Lean Meat/Egg Whites/ Select Dairy 30%

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Do not focus on eating less. Focus on eating much more SANE foodâ&#x20AC;&#x201D;everything else will take care of itself. Put a copy of this on your refrigerator and take one grocery shopping with you.

My Body Will Burn Fat Automatically if I Eat Way way more non-starchy vegetables Way more seafood, whey protein powder, egg whites, and select dairy

More lean meat, berries, citrus fruits, milled flax seeds, and nuts

The same amount of whole eggs and beans

Less "other" dairy and natural oils

Way way less starch, sweeteners, or trans (unnatural) fats

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GROCERY LIST NON-STARCHY VEGETABLES (BUY ENOUGH FOR 10+ SERVINGS PER DAY) Alfalfa Sprouts

Chard

Mustard Greens

Artichoke

Chives

Onion

Arugula

Collards

Parsley

Asparagus

Cucumber

Peas

Avocado

Dandelion Greens

Peppers

Bean Sprouts

Eggplant

Pumpkin

Beets

Endive

Romaine Lettuce

Bell Peppers

Escarole

Sauerkraut

Bok Choy

Garlic

Shallot

Broccoflower

Green Beans

Snow Peas

Broccoli

Kale

Spinach

Brussels Sprouts

Leaf Amaranth

Squash

Cabbage

Leeks

Sugar Snap Peas

Carrots

Lemon Grass

Tomatoes

Cauliflower

Mixed greens

Turnip Greens

Celery

Mushrooms

Zucchini

FRUITS (BUY ENOUGH FOR 2-4 SERVINGS PER DAY) Apricots

Guava

Pear

Avocado

Honeydew Melon

Pineapple

Blackberries

Kiwifruit

Plums

Blueberries

Mango

Raspberries

Cantaloupe

Orange

Strawberries

Cherries

Papaya

Tangerine

Grapefruit

Peaches

Watermelon

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PROTEIN (BUY ENOUGH FOR 5+ SERVINGS PER DAY) Bison

Ham

Sirloin Steak

Catfish

Herring

Sirloin Tip

Chicken

Lamb

Snapper

Clams

Lobster

Sole

Cod

Mackerel

Soy Protein Powder

Cornish Hen

Mahi Mahi

Soybeans

Crab

Mussels

Squid (Calamari)

Croaker

Octopus

Swordfish

Egg Whites

Oysters

Tenderloin

Eggs

Perch

Tilapia

Elk

Pollock

Tofu

Extra Lean Beef

Pork

Top Loin

Eye of Round

Rabbit

Top Round

Low-Fat Cottage Cheese

Rump Roast

Trout

Low-Fat Plain Greek Yogurt

Salmon

Tuna

Flank Steak

Sardines (& Anchovies)

Turkey

Flounder

Scallops

Venison

Haddock

Sea Bass

Whey Protein Powder

Halibut

Shad

Whitefish

Shrimp

NUTS AND SEEDS (BUY ENOUGH FOR 2 TO 4 SERVINGS PER DAY) Almonds

Hemp Seeds

Pistachios

Brazil Nuts

Kola Nut

Pumpkin Seeds

Cashews

Macadamia Nuts

Sesame Seeds

Chestnuts

Milled Flax Seeds

Squash Seeds

Chia Seeds

Peanuts

Sunflower Seeds

Hazelnuts

Pecans

Walnuts

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SMARTER SERVING SIZES Here are some guidelines to help determine how many serving of each type of food you are taking in each time you eat. Keep in mind that these are general guidelines. It is easy to get mired in details when talking about serving size. Let’s stay focused on the big picture and use these guidelines to estimate our intake as accurately as we can. Remember, nobody is overweight because they’re calculating their servings wrong. People become overweight because they get clogged from chronic consumption of inSANE low-quality starches and sweets.

NON-STARCHY VEGETABLES A serving is about the size of your fist or what fits in a cup (8 oz..). If cooking makes the vegetables shrink (spinach, mushrooms, etc.), then a serving is about half the size of your fist or half of a cup.

Examples of a single serving of non-starchy vegetables: 

Six asparagus spears



Five cherry tomatoes



Eight baby carrots



Five sticks of celery



Five broccoli florets



A heaping cup of raw leafy green



One Roma tomato



Four slices of an onion

vegetables 

A half cup of cooked spinach

BERRIES/CITRUS FRUITS A serving is the size of a fist or one cup.

Examples of a single serving of berries/citrus fruits: 

Six strawberries



Half of a grapefruit



One orange



Half cup of blueberries

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SEAFOOD/LEAN MEAT/EGG WHITES/WHEY/SELECT DAIRY A serving contains 25 to 35 grams of protein and is about the size of a man’s hand.

Examples of a single serving: 

A piece of lean meat or fish about the size of your hand



A heaping cup of low-fat cottage cheese or plain Greek yogurt



One whole egg + five egg whites



Eight egg whites



A can of tuna



One scoop of whey protein

FLAX SEEDS/NUTS A serving is a small handful or three tablespoons. If the nuts are mashed into butter (natural peanut butter), a serving is the size of a ping pong ball, or two tablespoons.

LEGUMES/BEANS A serving is the size of a loose fist or one cup.

MOST DAIRY A serving of butter is the size of the tip of your thumb (one tsp.). A serving of cheese is about the size of your thumb. A serving of milk and yogurt is one cup (8 oz..).

FATTY MEAT/OILS A serving is a fatty steak or dark meat that is the size of your hand. A tsp. of oil is a serving.

OTHER FRUITS A serving is the size of a fist, one cup, or one medium-sized fruit.

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STARCHY VEGETABLES/STARCH Serving sizes vary. The key point is that a serving of starch is small. For example, a medium bag of popcorn contains eight servings.

The number of starch servings in common foods: 

Bagel  At least four servings



Muffins  At least three servings



Baked potato  At least three servings



French fries  At least four servings



A traditional portion of pasta or rice  At least four servings



A traditional bowl of cereal  At least four servings



Baked goods  At least four servings

Tip: Most people wildly underestimate their intake of starch and sweets. A bagel is four servings of starch not one. A “bowl” of enriched sweetened cereal is four servings of starch and four servings of sweets, not one serving of starch. It’s easy to eat four servings of pasta or rice in a single sitting. On the other hand, your intuition of about a serving of protein and non-starchy veggies is probably quite close. No need to buy a food scale. Just double or quadruple your estimations around servings of starches and sweets.

SWEETS/SWEETENED DRINKS Ten grams of “sugar” (anything with calories which is added to food to make it sweeter) is a serving. Sweets are the easiest food to overeat. This is why you can take in three servings of sweets by drinking a soda and still have plenty of room for a fast food meal. The fastest way to gain fat and damage your health is to eat and drink sweeteners.

The number of sweetener servings in common foods: 

Can of soda  At least three servings



Desserts  At least four servings



A traditional bowl of sweetened cereal  At least four servings



Candy  At least three servings



Store-bought fruit juice  At least three servings

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A GUIDE TO YOUR SPECIFIC GOALS It is perfectly reasonable to reach this point and say, “I do not want always want to substitute nonstarchy vegetables, lean protein, and natural fats for starches and sweets” for the rest of my life. No problem. Eating smarter does not mean being perfect. You merely need to be armed with the information necessary to look and feel as good as you want to. You can apply as much or a little of as you like, depending on how much body fat you want to lose and how much better you want to feel. The Smarter Science of Slim is not a set of ridged laws, but a body of knowledge that enables you to most effectively accomplish your particular health and fitness aspirations.

How to Become Fit

Eat at least thirty grams of protein with breakfast, lunch, dinner, and two hours before dinner - Trade starch and sweets for protein and non-starchy vegetables at lunch and dinner - Get too full for dessert most of the time - Eat unlimited low-quality food once a week Which amounts to eating this daily: - 2 servings of starch or sweets - 4 thirty gram servings of protein - 7 servings of non-starchy vegetables - 3 servings of berries or citrus fruits - 1 quarter cup of milled flax seeds Exercise less—smarter.

How to Become Hot

Eat at least thirty grams of protein every four hours Almost always trade starch and sweets for protein and nonstarchy vegetables - Almost always be too full for dessert - Eat unlimited low-quality food twice a month Which amounts to eating this daily: - 1 serving of starch or sweets - 5 thirty gram servings of protein - 9 servings of non-starchy vegetables - 4 servings of berries or citrus fruits - 1 quarter cup of milled flax seeds Exercise less—smarter.

How to Become a Fitness Model

Eat at least thirty grams of protein every three hours Always trade starch and sweets for protein and non-starchy vegetables - Almost always be too full for dessert - Eat unlimited low-quality food once a month Which amounts to eating this daily: - 0 servings of starch or sweets - 6 thirty gram servings of protein - 12 servings of non-starchy vegetables - 5 servings of berries or citrus fruits - 1.5 quarter cups of milled flax seeds Exercise less—smarter.

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7 DAYS OF SANE MEALS, RECIPES, AND SNACKS Note: Many of the following recipes and images are from or inspired by the wonderful website http://www.lifesambrosia.com.

MONDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg whites scrambled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, kale, and spinach, are my favorites).

Optional Snack 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup blueberries and 1 to 2 tsp. of milled flax seeds.

Lunch Pork and Broccoli Stir Fry  3 tablespoons olive oil  1/2 medium yellow onion, diced  2 cloves garlic, minced  4 cups broccoli florets  1 pound lean pork loin thinly sliced

   

2 tsps soy sauce 1 tsp. oyster sauce 1/4 tsp. fish sauce 4 – 5 Thai basil leaves, chopped

Heat olive oil in a skillet or wok over medium-high heat. Cook onions and garlic for 30 seconds. Stir in broccoli. Cover and cook for 3 minutes. Add in thinly sliced pork. Mix together soy sauce, oyster sauce and fish sauce. Pour over veggies and pork. Continue cooking on high heat until pork is cooked through. Stir in chopped basil. Eat so much that you are too full for starch or dessert.

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7 DAYS OF SANEity Note: The number of servings from each recipe/snack varies. Every time you eat, enjoy the food until you are full and then stop. While it is important to eat 4 to 6 times per day, it is not important to eat 4 to 6 large meals per day.

Optional Snack Leftovers from breakfast or a protein bar with more than 20 grams of protein and less than 8 grams of sugar.

Dinner Roasted Garlic and Herb Meatballs  1 bulb of garlic   1 tsp. lemon juice   Sprinkle kosher salt   ¼ cup milled flax seeds   1 pound ground turkey

½ cup chopped shallots 1 egg 1 tsp. dried rosemary 1 tsp. dried sage

   

1 tsp. dried thyme ½ tsp. kosher salt ½ tsp. white pepper ¼ cup flax seed oil

Preheat oven to 400 degrees. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves beneath, but do not peel the garlic, you want to roast it in the skin. Place bulb on a piece of aluminum foil, place butter on top, pour lemon juice over the garlic and sprinkle with kosher salt. Bring up all sides of aluminum foil and twist together to close. Cook for 60 minutes or until garlic cloves are soft and golden in color. Allow to cool. Reduce oven temperature to 350 degrees. Combine turkey, flax seeds, shallots, egg, rosemary, sage, thyme, kosher salt and pepper. Remove the garlic cloves from the skin and add to the mixture. Mix. Roll into approximately 15 meatballs. Place meatballs in a baking dish. Drizzle flax seed oil over the top. Bake in 350 degree oven for 30 minutes. Turn on the broiler for 5 minutes to brown. Serve with so many non-starchy vegetables that you are too full for starch or dessert.

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TUESDAY Breakfast Blueberry Smoothie  3 cups frozen broccoli  1.5 scoops vanilla whey protein powder  2 tbsp. milled flax seeds

   

3 dashes cinnamon 1 tsp. vanilla extract ½ cup frozen blueberries 2 cups boiling water

Place all ingredients except milled flax, cinnamon, and boiling water into a high-quality blender. Then add cinnamon, milled flax, and pour boiling water over top of all ingredients to thaw the frozen fruit and vegetables. Blend on high for two minutes and enjoy.

Optional Snack  

1 to 3 servings of unprocessed turkey or chicken breast lunch meat 1 to 3 cups raw sugar snap peas

Lunch Salmon Spinach Salad with a Dijon Vinaigrette  1 (9 oz.) bag of baby spinach leaves   4 Crimini mushrooms, sliced thin   4 servings of grilled salmon (or 4  grilled chicken breasts)   ½ red onion, sliced thin

4 oz. of goat cheese crumbles Sliced almonds (optional) 1 to 2 tbsp. milled flax seeds Dijon vinaigrette (see recipe below)

Combine all ingredients, except dressing in a bowl. Once all of your ingredients are in the bowl, add desired amount of dressing and toss. Eat so much that you are too full for starch or dessert.

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Dijon Vinaigrette  1 clove garlic, finely minced  ¼ cup red wine vinegar  1 tbsp. Dijon mustard

  

1 tsp. salt 1 tsp. fresh cracked pepper ¼ cup extra virgin olive oil

In a jar with a lid, combine garlic, red wine vinegar, mustard, salt and pepper. Close lid and shake vigorously. Once combined, add olive oil. Shake vigorously. Serve over salad.

Optional Snack Remainder of Blueberry Smoothie

Dinner Lemon Herb Fish  2 pounds of your favorite white fish  Juice from half fresh lemon  2 tbs. finely chopped peeled shallot or scallion (separate green from white)  2 tbs. flax seed oil

  

1 drop Chinese Chili paste or 5-6 flakes dehydrated red pepper flakes 3 tbs. finely chopped fresh Italian parsley ½ cup dry white wine

Put lemon juice, shallot (or white part of scallion) and salt in a small sauce pan. Heat to a low simmer and cook for 5 minutes. Sear fish. If you use scallions, add the green part along with 2 tbs. parsley and cook for 2 minutes more. Taste and correct seasoning with salt if necessary. Ladle sauce over cooked fish scatter remaining parsley over the sauce as garnish. Serve with so many non-starchy vegetables that you are too full for starch or dessert.

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WEDNESDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg white omelet filled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites).

Optional Snack  

½ cup soy nuts 1 to 3 cups of raw celery

Lunch Salmon Salad with Caper Vinaigrette  3 cups baby spinach leaves  1/3 cup shelled chopped walnuts  1 cup finely chopped salmon

  

Caper vinaigrette (recipe below) 1 to 2 tbsp. milled flax seeds Fresh cracked black pepper

In a bowl combine spinach, walnuts, milled flax seeds, and salmon. Drizzle with a few tablespoons of caper vinaigrette. Toss to combine. Sprinkle fresh cracked pepper over the top. Eat so much that you are too full for starch or dessert. Caper Vinaigrette  ¾ cup flax seed oil  ¼ cup white wine vinegar  1 clove garlic, minced  1 tbs. minced shallots

  

1 tbs. Dijon mustard 2 tsp. nonpareil capers, rinsed Fresh cracked pepper and kosher salt

In a bowl whisk together all ingredients. Season to taste with salt and pepper. Allow to sit at room temperature for 30 minutes to allow the flavors to mingle. Whisk once more to combine dressing. Adjust seasoning with salt and pepper if necessary.

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Optional Snack Leftovers from breakfast or 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup blackberries

Dinner Phad Thai  2 spaghetti squash  2 cups sugar snap peas or snow peas julienned  2 cups bean sprouts

  

8 cups sliced chicken breast Fresh cilantro to garnish Unsalted peanuts to garnish

Preheat oven to 375. Cut spaghetti squash in half lengthwise, scrape out just the seeds and cook it rind side up on parchment covered cookie sheet or a lightly olive-oiled pan for 40 minutes. Take squash out and let cool for 10 minutes on sheet rind side up. Once cooled, scrape the insides of each half into a bowl; it should look like spaghetti. Set aside covered with foil. Heat frying pan and add 1 tsp. olive oil and spread around pan. Add chicken and cook to almost done and then add non-starchy vegetables. Toss till chicken is cooked and non-starchy vegetables are hot but not overdone. Cashew Sauce  ¾ cup cashew butter  ½ cup water  2 tbsp. lime juice  1 tbsp. light soya or soy substitute

  

1 tbsp. minced ginger 1 tbsp. minced garlic Crushed red chili peppers to taste

Add all ingredients to a blender or food processor. Sauce should be quite thick as the squash will thin it out. Mix all ingredients together in a big bowl and toss till coated. Garnish with fresh cilantro and unsalted cashews or peanuts. Eat so much that you are too full for starch or dessert. (Disclaimer: Pictured with inSANE and unnecessary noodles. Stick with SANE spaghetti squash.)

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THURSDAY Breakfast SANE Strawberry Smoothie  3 cups frozen broccoli  1.5 scoops vanilla whey protein powder  2 tbsp. milled flax seeds

  

3 dashes cinnamon 1 tsp. vanilla extract ¾ cup frozen strawberries

Place all ingredients except milled flax, cinnamon, and boiling water into a high-quality blender. Then add cinnamon, milled flax, and pour 2 cups of boiling water over top of all ingredients to instantly thaw the frozen fruit and vegetables. Blend on high for two minutes and enjoy.

Optional Snack  

1 to 2 servings of turkey or beef jerky 8 to 16 raw baby carrots

Lunch Chicken Spinach, Arugula, Cranberry, and Walnut Salad  1 ½ tablespoons flax seed oil  ½ cups loosely packed baby arugula  2 tablespoons white wine vinegar  ½ cup shelled walnuts  ½ cup dried sweetened cranberries  ¼ cup goat cheese crumbles  1 to 2 tbsp. milled flax seeds  2 cups cubed grilled chicken breast  3 cups loosely packed baby spinach leaves  Fresh cracked pepper and kosher salt Combine oil, vinegar and 2 tbsp. cranberries in a blender or food processor. Process until berries are finely chopped, about 30 seconds. Allow to set for 30 minutes at room temperature. Pour dressing into the bottom of a salad bowl. Add in remaining ingredients. Season with salt and pepper. Toss to combine and coat in dressing. Eat so much that you are too full for starch or dessert.

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Optional Snack Remainder of Strawberry Smoothie

Dinner Steak with Chili-Lime Sauce  4 serrano peppers  3 cloves garlic  1 tbs. soy sauce  ¼ tsp. fish sauce  Juice of 1 lime

    

1 tbs. rice vinegar ½ tsp. garlic powder ½ tsp. dried cilantro 1 tsp. kosher salt 1 ½ lb. flat iron steak, about 1 inch thick

Remove the seeds from two of the serrano peppers. Add peppers, garlic, soy sauce, fish sauce, lime juice and rice vinegar to a food processor. Pulse until finely chopped. Transfer to a bowl. Cover and refrigerate for 30 minutes. In another bowl combine garlic powder, dried cilantro and kosher salt. Rub mixture over steak. Allow to rest for about 20 minutes. Cook steaks 3-4 minutes per-side in a large heavy bottom skillet over medium heat for medium rare. Transfer to plate. Cover and allow to rest for 10 minutes. Slice and transfer to a platter. Spoon chili-lime sauce over the top. Serve with so many non-starchy vegetables that you are too full for starch or dessert. Frequently Asked Question: How should I read nutrition labels? Answer: The more fiber the better. The more protein the better. The less sugar the better. The fewer ingredients the better. The more vitamins and minerals per serving relative to calories per serving the better. Finally, if the ingredients include added sweeteners that contains calories (sugar, highfructose corn syrup etc.), hydrogenated anything, or starch (flour, corn, rice, barley, etc.) try to avoid it.

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FRIDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg whites scrambled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites).

Optional Snack  

1 to 3 servings of unprocessed turkey or chicken breast lunch meat 1 to 3 cups raw sugar snap peas

Lunch Ground Turkey Stir Fry  1 lb ground turkey  3 carrots, diced  3 celery ribs, diced  1/2 medium onion, diced  1 jalapeno, diced  2 cups of bean sprouts  1 cup of mushrooms, sliced

     

Green onions, diced for garnish 6 cloves of garlic, minced 2 tablespoons soy sauce 2 tsp. red chili oil 2 tsp. sesame oil 1 tsp. ground ginger

In a large skillet or wok, add the ground turkey, 1/2 of the garlic, 1 tbs. of soy sauce, 1 tsp. of red chili oil, 1 tsp. of sesame oil and 1/2 tsp. of ground ginger. Cook until the turkey is cooked through. Once, the turkey is cooked through, strain it. Put the meat back into the pan and then add the carrots, celery, onions and jalapenos. Stir to combine. Add remainder of the garlic, 1 tbs. of soy sauce, 1 tsp. of red chili oil, 1 tsp. of sesame oil and 1/2 tsp. of ground ginger. After the other veggies soften a little (about 4 to 5 minutes) add the mushrooms and bean sprouts. Cook for another 4 to 5 minutes. Sprinkle with green onions and serve. Eat so much that you are too full for starch or dessert.

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Optional Snack Leftovers from breakfast or 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup strawberries.

Dinner Baked Salmon with Lemon Caper Butter  2 (5 oz.) salmon fillets  kosher salt and pepper  4 lemon slices

 

Non-stick spray Lemon Caper Butter (recipe follows)

Preheat oven to 450 degrees. Line a baking sheet with foil and spray with non-stick spray. Place salmon fillets on the prepared baking sheet. Sprinkle fillets with kosher salt and fresh cracked pepper. Place 2 lemon slices on top of each fillet. Bake for 10 minutes. Remove and tent with aluminum foil for 10 more minutes. Fish will continue to cook during this time. It will flake easily when done. Remove lemon slices and discard. Gently slide a turner or serving spatula between the skin and the flesh of the fillet to remove the skin, it should separate very easily. Transfer fillet to a serving platter and spoon lemon caper butter over the top. Serve with so many non-starchy vegetables that you are too full for starch or dessert. Lemon Caper Butter  2 tbsp. unsalted butter  2 cloves garlic, minced  2 tbsp. capers drained and rinsed

  

½ tsp. lemon zest Juice of ½ of a lemon Kosher salt and fresh cracked pepper

In a small sauce pan, melt butter over medium heat. Once butter has melted add garlic, capers, lemon zest and lemon juice. Cook for 2 minutes. Season to taste with salt and pepper.

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SATURDAY Breakfast Raspberry Smoothie  3 cups frozen broccoli  1.5 scoops vanilla whey protein powder  2 tbsp. milled flax seeds

   

3 dashes cinnamon 1 tsp. vanilla extract ½ cup frozen raspberries 2 cups boiling water

Optional Snack A protein bar with at least 25 grams of protein and less than 10 grams of sugar

Lunch Taco Salad with Spicy Avocado Dressing Dressing  1 large avocado, pitted, skin removed  2 tbsp. minced red onion  2 tbsp. white wine vinegar  ½ cup low-fat plain Greek yogurt  Juice of ½ lime  ¼ tsp. ground cumin  1 jalapeno, chopped  ¼ tsp. garlic powder

Salad  1 pound ground turkey  ¼ tsp. chili powder  ¼ tsp. ground cumin  ¼ tsp. garlic powder  4 hearts of romaine washed and chopped  2 tomatoes, seeded and diced  2 green onions, chopped

Combine dressing ingredients in a blender or food processor. Process until smooth. Cover and chill for 30 minutes to 1 hour. In a skillet brown ground turkey. Strain. Season with chili powder, cumin, garlic powder and salt to taste. Depending on how much dressing you like spoon about 1/3 to 1/2 of the dressing in the bottom of a large salad bowl. Add romaine, meat, and tomatoes. Toss to coat. Top with green onions. Eat so much that you are too full for starch or dessert.

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Optional Snack Remainder of Raspberry Smoothie

Dinner Baked Chicken with Mushrooms  1 tsp. kosher salt  ½ tsp. fresh cracked pepper  ½ tsp. garlic powder  6 chicken breasts  2 cups quartered crimini mushrooms

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Olive oil 1 cup chicken broth 4 whole cloves garlic, peeled 1 tbs. fresh thyme leaves

Preheat oven to 350 degrees. In a bowl mix together salt, pepper and garlic powder. Season both sides of the chicken with the salt mixture. In a large cast iron skillet or other heavy bottom, oven proof skillet, use enough olive oil to lightly cover the bottom of the pan and heat over medium heat. Once oil is hot, brown chicken pieces. About 4 minutes per side. Transfer chicken to a plate. Reserve 1 tbs. of pan drippings. Add mushrooms to the reserved pan drippings. Cook for 2 minutes. Return browned chicken to pan. Pour chicken broth over the top. Place garlic cloves around chicken. Sprinkle with thyme. Place skillet in the oven and cook for 25-30 minutes or until chicken is cooked through and skin is browned. While the chicken is cooking spoon pan juices over the top every 10 minutes. Transfer cooked chicken to platter and cover to keep warm. Place skillet on the top and bring sauce to boil. Allow to cook for 5 minutes or until reduced by 1/3. Spoon mushrooms, garlic cloves and reduced pan juices over the top. Serve with so many non-starchy vegetables that you are too full for starch or dessert.

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SUNDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg white omelet filled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites).

Optional Snack  

1 to 2 servings of turkey or beef jerky 1 to 3 cups raw sugar snap peas or celery

Lunch Grilled Steak Salad with Dijon Vinaigrette  ¾ pound flat iron steak  1 medium onion, sliced  2 tbsp. olive oil  ¼ cup flax seed oil  2 tablespoons red wine vinegar  1 tbs. Dijon mustard

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½ tsp. garlic powder 2 tsp. Worcestershire sauce Kosher salt and pepper 2.5 ounces baby romaine leaves 2.5 ounces baby spinach leaves 1 cup thinly sliced crimini mushrooms

Preheat your grill to medium heat. Season both sides of the steak with salt and pepper. Heat olive oil in a skillet over medium heat for 2 minutes. Add onions. Cook, stirring occasionally, until onions have caramelized. About 20 minutes. Remove from heat. After you start the onions, begin cooking your steak. For medium rare, cook for 10 minutes. Transfer to a plate and cover with foil, allow to rest for 10 minutes, the steak will continue to cook during this time. If you would like it more well done cook 15 or 20 minutes before resting. Whisk together flax seed oil, vinegar, mustard, garlic powder, Worcestershire sauce, 1/4 tsp. kosher salt and 1/4 tsp. pepper together in a bowl. Set aside. Place romaine lettuce, spinach and sliced mushrooms in a salad bowl. After steak has rested, slice thinly against the grain. Place sliced steak on top of lettuce. Top with caramelized onions. Drizzle with dressing and toss to coat. Serve. Eat so much that you are too full for starch or dessert.

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Optional Snack Leftovers from breakfast or ½ cup soy nuts and 8 to 16 baby carrots

Dinner Ginger Shrimp and Broccoli Stir-Fry  1 tbs. olive oil  4 cups fresh broccoli florets  2 cloves garlic, minced  ¼ cup water or chicken broth  1 pound medium peeled shrimp

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2 tsp. fresh minced ginger 1 tbs. soy sauce 1 tsp. sesame oil 1 tsp. hot oil (optional)

Heat olive oil in a large skillet. Stir in broccoli florets and garlic. Pour water or chicken broth over the top. Cover and cook for 15 minutes or until the broccoli is slightly tender. Stir in remaining ingredients and cook just until the shrimp are cooked through. About 5 minutes. Eat so much that you are too full for starch or dessert.

Frequently Asked Question: How does alcohol fit into a SANE lifestyle? Answer: Calories provided by the vast majority of alcoholic beverages are inSANE. That doesn’t mean we must avoid all alcoholic beverages. It means that given our goal of minimizing inSANE calories, the best alcoholic beverages are those with the least calories. For example, choose wine instead of beer, clear liquor versus brown liquor, completely avoid sugar saturated mixes…e.g. fruit juice or soda.

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CONCLUSION If two billion people can be selective about what they eat, so can you. Take the dietary restrictions of the Islamic, Hindu, and Jewish religions, add diabetics and vegetarians, assume a third of these people skip the restrictions, and we end up with about two billion people worldwide who eat in a way that is much tougher than eating more—smarter. We have all done more difficult and less beneficial things than eating more—smarter. Now, armed with the right information, you have the ability to burn body fat and boost your health forever. To continue the successes of your seven days of SANEity, read The Smarter Science of Slim Workbook. This workbook will enable you to: 

Quickly overcome subconscious roadblocks which could derail your fat-loss efforts regardless of how much science you know.



Complete a simple five-week program which will lower your set-point weight, boost your health, and set you up for a lifetime of being slim, toned, pain-free, energized, and healthy.

The science is simple. The lifestyle is easy. The results are amazing.

The Smarter Science of Slim Cycle Eat More— Smarter More Nutrition. More Satisfaction. Less Overeating. Less Clog.

More Body Fat Burned

More Ability To Burn Body Fat

More Need To Burn Body Fat

More Clog-Clearing Hormones. More Time For More Important Things.

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Exercise Less— Smarter

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VIST THESMARTER SCIENCEOFSLIM.COM FOR MORE FREE QUICK START GUIDES BY JONATHAN BAILOR

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