natural dog by patricia angove

IdealShape® for Life Transform Your Body with the Power of Your Mind

2| P a g e

Copyright © 2011 by David Meine and IdealShape, LLC IDEALSHAPE is a registered mark of IdealShape, LLC All rights reserved. No part of this publication may be reproduced or utilized in any form or by any means without written permission from the publisher, except as acknowledged quotes or source information presented in review, reports, or research. Printed in United States of America First Edition Published by IdealShape, LLC 176 Dry Canyon Drive Lindon, Utah 84042 ISBN: 978-0-615-47616-2 Cover Photo: Jenette Gustman For more information or permission to use excerpts, please contact: IdealShape, LLC. Phone: 801-228-0013 E-mail: service@idealshape.com Websites: www.idealshape.com www.askfitnesscoach.com www.carlameine.com

The information in this book is for educational purposes only and is not recommended as a means of diagnosing or treating an illness. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating the particular condition. Neither the publisher nor author directly or indirectly dispense medical advice, nor do they prescribe any remedies or assume any responsibility for those who choose to treat themselves.

3| P a g e

4| P a g e

Dedication To my deceased foster Dad – Tom Nightingale who was the inspiration for creating IdealShape™

Special Acknowledgement The contribution of Mark Hurst for developing and writing the IdealShape brand document lead to this outstanding book. The contributions of the editors, Chelsea Bush, Zarina Moffett RD, and Randy Gustman deserve comment, for their many hours of perseverance and dedication under sometimes challenging circumstances.

5| P a g e

6| P a g e

Foreword Beauty It’s not a new concept in society, nor is it one that is likely to go away any time soon. Throughout history; from Helen of Troy, the face that launched a thousand ships, to Cleopatra, to biblical references of entire kingdoms collapsing over a single batted eyelash. It’s a part of who we are. Neither history nor Hollywood has been kind to the obese person. There were the occasional side-kicks like Lou Costello or Fatty Arbuckle as well as John Belushi, Chris Farley, and John Candy, whose biggerthan-life antics made us chuckle on occasion. But a general rule, there is no room for plumpness in tinsel town...or anywhere, for that matter. Beauty is no longer just in Hollywood. It’s everywhere. In the fast paced, always on, always connected world we are surrounded by news, entertainment, and tabloid sensationalism about and delivered by beautiful people. Slim is in. Our olfactory senses are dominated by this mantra. And while it’s not even slightly politically correct to say that “fat is out” it’s an inherent truth in the world around us. The most informed medicine, fitness and health care professionals all agree. Obesity is killing us. Now it’s not about getting the girl; it’s about your life, your happiness, and your well-being. So what do we do about it? We, as a world, profit from it.

95% That’s a huge percent. An ‘A’ in any class you’re taking and getting 19 out of 20 correct on a test is awesome. If you could be right 19 out of 20 times think about how successful you’d be? Unfortunately, that number is a statistic of failure. On any program, any weight loss plan you enact, statistics say that within 1 year you have a 95% chance of ending exactly where you started, or worse off than when you began. The health industry is built on false promises and unobtainable dreams yet we all just keep coming back for more. Why do we exhibit this kind of behavior? Because, it’s either this or admit defeat and give up on our ideal body shape. The average dieter is constantly battling with themselves. They dislike their body but dislike dieting and exercise even more. They wrestle with self-esteem, rejection, and disgust but are stuck because the simple pleasure of giving in to our temptation is just too powerful. Cocaine, alcohol, pornography, and heroin are all drugs that trigger massive amounts of dopamine to receptors in the brain. Surprise, surprise, so does food. So how do we fix it?

7| P a g e

Let’s start with acknowledging that weight is a mental issue. Weight loss takes huge amounts of commitment. Exercising and achieving good eating habits takes a ton of perseverance. The enemy isn’t your body fat; its discouragement and it will kill a diet faster than you can say “pass the gravy”. What we want is simple. “Give us something that really works!” we cry, but we don’t want to acknowledge an inescapable truth. Get out some water because this is going to be hard to swallow. “Something that works” is not something that will turn you into Brad Pitt or Jessica Alba. This is a promise that’s been made by every dieting company under the sun. It’s a demand that’s made on us by society and it’s not fair. You and I; we can’t get that perfect body because there are too many insurmountable obstacles between us and the idea. Things like genetics that don’t care how many salads you eat per week. The real irony is that if you took one of those people, anyone you idolize and told them they have the perfect body, what would they do? They would laugh. They might even go on to list a dozen features they wish they could change about themselves because nobody’s perfect. Perfection is unobtainable. I’m going to say that again because it merits repeating: Perfection is Unobtainable. Alright, now you’re probably thinking, ‘then why am I even reading this book if you’re not going to help me get what I want?!’ Here’s why. I’m going to give you something that really works. Every single body is as different as fingerprints and DNA. One body shape is not right for another, and the way to achieve a shape that is just right is going to come from an intelligent approach that understands your brain dynamics. You need to know about your body and the science of wellness and how they work with your brain. Pull them apart and you might as well be trying to drive a car without an engine. I’m going to show you how to reach your ideal shape because I’m going to show you how to properly define your ideal shape. I’m going to show you that being 5’8” and 105 lbs. is not what you need to strive for (and, actually, isn’t healthy). I’m going to help you be successful by giving you new guidelines for success that can be achieved. I’m going to show you how to overcome your doubts. I’m going to show you how to commit to obtainable goals. “Stop dieting and Start Shaping!” It’s been our war cry since IdealShape opened its doors eight years ago and we will shout it over the multitude of false promises and Hollywood fad diets until we’re blue in the face. Because we know, as cliché as it sounds; as Dorothy learned in the Wizard of Oz, ‘you’ve had the power in you all along.’ “Your shape is yours to define”. It’s in your power to achieve and control the ideal shape you’ve been seeking. It’s right within your grasp. It’s sitting right there in front of you. It’s the shape of things to come. 8| P a g e

Table of Contents Book 1 – The Mind

Body Shaping Starts in the Mind

Principles of Belief Creation that Lead to the Behavior Cycle

The IdealShape Brain Training “Objective”

Brain Training to Transform You into Your IdealShape®

Book 2 – Nutrition

Let’s Talk Nutrition

IdealShape® Complete Nutrition Plan

What, When and How Much to Eat

Creating Your Meal Plan

Shopping List Suggestion

Hunger Scale

Book 3 - Ideal Cooking Recipes

Breakfast Recipes

Salads & Sandwich Recipes

Dinner Recipes

Poultry Recipes

Meat Recipes (Beef, Pork & Lamb)

Seafood Recipes

Vegetables and Side Dish Recipes

Desserts and Snack Recipes

9| P a g e

Book 4 – IdealShape® Fitness Program

A Step-by-Step Guide to Five Target Areas

IdealShape® Workout

Foam Rolling

Active Stretching

Resistance Training

100

Core Workout

105

Cardio Workout

108

Weekly Calendar

110

Training Worksheets

111

IdealShape® Measurement Card

115

Weekly Tracking Sheets

116

About the Authors

128

Final Thoughts from the Authors

130

10| P a g e

Book One The Mind By David Meine C.Ht, PBT

11| P a g e

Body Shaping Starts in the Mind

In this chapter we want to introduce our concept of “Body Shaping”. In fact, it is our aspiration to become the leading provider of sustainable body shaping programs. Every day we define our body shape through our beliefs and actions. Some of us feel okay about the shape of our bodies, but the vast majority feels frustrated, discouraged, unhappy, resentful, and depressed. To create true success you must incorporate the four P’s into your fitness program, and throughout this book we will show you how. The four P’s are: Psychological Physical Performance Permanence If you ask a successful athlete or business person where to start, they will likely mention that you have to believe first in your potential to be successful. Body shaping is no different. You mental state is what ultimately defines each person’s body shape. Over the years we have read almost every financial, real estate, weight loss, personal development, and a host of other guru’s books. Each guru has tried to communicate a pattern if followed will guarantee success in their particular field of expertise. In fact, over a 14 year time period, we owned a company that took the inbound phone calls that sold some of these. We only took inbound telemarketing projects that we believed that had a solution that would truly impact the caller’s lives. We created this book with three separate specialties and three separate authors. Each one of us has an area of expertise in body shaping. David has attended several hypnotherapy schools and graduated with an advanced degree from HMI. Carla has over a decade of restaurant experience, is a gourmet cook, and has created a very successful food recipe blog. Skyler graduated with a degree in exercise physiology and is also certified as a personal trainer. Throughout this book each one of us will author our area of expertise.

12| P a g e

Mental Body Shaping The foundation of body shaping begins inside your mind. It is important to remember that our bodies are a summation of our beliefs. These beliefs are a culmination of influences through certain stages of our lives. Studies show from birth to 5 years old, we are influenced by our primary care taker. From ages 6 to 11, we are now influenced by teachers and peers. From ages 12 to 16, we are influenced by the secondary care taker. From age 17 through our adulthood, we are influenced by the media and society, as a whole. During this time, your husband, wife, boyfriends, girlfriends become a tremendous influence in regards to our ideal shape. When it comes to weight loss success it’s important to start with cause and effect. Many of us feel like we have no choice in our body shape. This is because of three principles; stimulus, choice and response. Beliefs lead to choices negative or positive for our bodies. It is that moment between stimulus and response that a choice is made that has over-arching consequences. For now, let’s look a little more in depth at how our beliefs about our body shape have been developed into our behaviors.

Birth to 5 years The first 5 years of our lives are filled with watching others. We learn from and imitate those around us. The parent who spends most of the time at home with the newborn (and during those first 5 years) typically has the greatest influence and is referred to as the primary caretaker. This parent makes the nutritional choices and sets expectations on physical activities. We begin to model this parent’s beliefs. We learn how certain behaviors when stimulated get a response (good or bad) and then mimic the choice. We listen very carefully how others talk and respond about our primary care takers body shape. Comparisons are made by family and friends about our body and features that are similar to one or both of our parents. “You have your mother’s eyes!” They say to look back into our past and reflect on this age range. Do you remember any negative beliefs about your parent that might reflect on your body shape today? I remember a story from a client whose grandmother made mention that the client ate too much and would grow up to be fat. In therapy, we found this negative comment came to light as one of the reasons this client weighed 330 pounds when we first met. She had become to believe and actualize the prophecy of her grandmother.

13| P a g e

Ages 6 to 11 These years are when things get very interesting in regards to our body shape. In early elementary school, we really begin to see the differences of body types. When teams were chosen for kick ball, baseball, dodge ball and other many boys and girls were picked last and with great reluctance because of their body type. Excessive weight was seen of as a deterrent for athletic prowess, unless, of course, this excessive weight was used as an advantage—in the case of a bully. Just think about the beliefs shattered or created during this 6 year time period. Questions about fairness and why one kid got the perfect body type and another kid was called a blob. In fact my son, Skyler, who is coauthoring this book, struggled with this phenomenon. He was big for his age and could only play on the offensive or defensive line for football. These players had to wear a helmet with a big white X on the top of it. He started football in 4th grade, and since I was the team’s head coach, I saw first-hand how much these beliefs affected these boy’s behaviors and then their body shape. Our three daughters would come home from elementary school and would share what happened to them at the recesses and lunch breaks each day. I would just cringe at how mean these 6 to 11 year old kids were to each other about their bodies. I would ask our children why you believe that comment by another boy or girl about your body and appearance. “Because they’re being honest Dad”, they would tell me. “You’re my parent; you HAVE to say I look pretty.” The responses were so frustrating. Their peers and school teachers were having a stronger impact on our children than we were.

Ages 12 to 16 During this age range we begin to model secondary care givers (other parent) or in the case of divorce or death it can be any adult who takes a significant interest in you. Belief patterns begin to emerge and the secondary care taker has a greater impact on you. You will soon become a teenager; bombarded with all kinds of beliefs about your physical body. Clothing becomes more important and what size you wear compared to your friends. Body shape is changing both for the girls and the boys. A comment made by the secondary care giver about your body is taken seriously. From these comments new beliefs are formed, or old ones are modified. Eating habits become more established, and more permanent. Over the past 20 years this age group has become more sedentary by spending more time watching TV and playing video games. Family eating habits have changed to include more fast food meals, processed foods, and drinks that are loaded with unhealthy fats and sugars.

14| P a g e

Ages 17 to adulthood Sports illustrated swim suit issues, Victoria’s Secret, television, and magazines display an unrealistic body shape expectation for 99 % of the men and women on this earth. These expectations lead to beliefs that hinder or, on rare occasions, motivate individuals on their path to creating their ideal shape. Let us not forget that during adulthood, women begin to bear children that have a dramatic impact on their body shape. Inherent during this process, their parents and in-laws express their concerns and beliefs about body shapes before, during, and after child bearing. Fear, Anxiety, Worry, and Stress are greatly amplified during this time period. These are the influences in general that make up who we become. They are the reason we believe what we believe and act how we act. They are the cornerstone of the people we are today, for better or for worse. Now that we have an understanding of why we do what we do, in the next chapter we will discuss how to take the negative beliefs that have been ingrained into our mind and change them into positive habits.

15| P a g e

Principles of Belief Creation that lead to the Behavior Cycle The first step in mental body shaping is to understand what we call a Belief Cycle. It is from our beliefs that behaviors manifest themselves as habits. These habits can be good or bad and will lead us to our ideal shape or sabotage our bodies for life. When we begin to understand the power of The Belief Cycle, and how we can literally “lock” ourselves into a body shape, we can begin the process of unlocking beliefs that lead us to our ideal shape. There is no such thing as a “perfect body”. The most beautiful and successful models in the world can list a number of things that they do not like about their body. Those images on the cover have been altered by air brushes and that’s after spending hours with stylists and make-up artists. This book is not about perfection but, it is about finding the ideal shape for you, the shape that is healthy and allows you to embrace life and enjoy it. Let’s take a quick look at both cycles before we break them down.

Belief Creation

16| P a g e

Behavior Cycle New Behavior Contributes to Your Body Shape

Here are some examples of how this process works: Belief Cycle • • • •

Stimulus: primary care taker says that all members of the family are fat and have always been fat Choice: child makes a choice to think and consider the parents comment Response: Mentally accepts or rejects the comment – if child accepts the comment the process of fear and anxiety begin Repetition: Anxiety or fear reinforces the comment and is repeated in the child’s mind over and over 17| P a g e

Belief Translates to the Behavior Cycle • • • •

Belief: I am fat and will always be fat Physical Manifestation: child maintains caloric intake which is higher than the body can burn Consequence: maintains unhealthy excessive weight (becomes obese) Repetition: goes on diet, loses some weight but, within a short time puts all of the weight back on plus a few more pounds and solidifies the belief that “I am fat and will always be fat”

If you do not like your body right now, you have the power to change it. That power lies largely in what you believe. Doing something with this knowledge can change the shape of your body. What steps do we need to take to change our beliefs? 1. You will always receive whatever it is that you believe. So if you want to change your body to a realistic size, check your beliefs. 2. Get rid of wrong beliefs: There is a term called “Rejection Complex,” which is fear, or any wrong beliefs regarding yourself, how people will respond to you, or how people are. You may have had bad experiences in the past, but you need to begin to believe only healthy truths about yourself, others, and in the integrity of a realistic body shape. These new beliefs will allow you to begin to receive positive behavior changes. 3. You will always reap what you sow: Even if you are only “sowing” in your mind, your thoughts are what dictate how your life goes. Create positive thoughts; reap positive “responses” (Ex. A kid who is told that they are fat when they are young begins to believe he or she is, in fact, fat. As they play this over in their mind for the rest of their whole life, what kind of response do you think this yields?) 4. Wrong beliefs always start with an Experience: Here is an example, let’s say you were rejected in Kindergarten by your best friend when he/she chose to be best friends with someone else. In Middle School, you were dumped by a girlfriend/boyfriend. Then, in High School, you sat the bench instead of playing. From those experiences you form an expectation and you begin to look for that same experience to happen again. (You begin to expect to be rejected because it happened once before). From that Expectation you form a Belief (I am fat and unattractive). From that Belief, you form a Lifestyle (Hang you head, standoffish, fearful in conversations because you believe you will get rejected). The cycle can be broken when you reject the lie (wrong belief) that you believe and get a new belief. As you CHOOSE to believe the new belief, 18| P a g e

you will begin to Experience something different. Expect something different, and your whole Lifestyle and Life will change. But the key to remember here is that, IT IS A CHOICE. Only we can control what goes on in our head. We have all had experiences that could get us to believe wrong things. We have to CHOOSE to base our beliefs in TRUTH, not experience. Now that you understand the belief cycle concept, we will now explain how to create new healthy behaviors that will help you create your ideal shape.

19| P a g e

The IdealShape Brain Training “Objective” And The IdealShape 28-Day Personal Contract And The IdealShape Accountability Tracking Sheet These documents (starting on page 23) are powerful tools for creating your ideal shape and are a very powerful way to create changes in your subconscious mind. This agreement is used to decrease procrastination, increase motivation, overcome with sabotage and help you stay on track to reach your ideal shape goals.

Resistance Resistance is a sign that we are starting to overcome old beliefs and patterns. Welcome resistance, it is the first step toward change.

Synergistic Approach The Brain Training Objective uses a synergistic approach, which means that the sum of the parts is more powerful than the parts individually. Successful athletes, financial gurus, and many people from all walks of life have learned how important it is to reprogram the subconscious mind to create their success.

Recipe for Success There are four synergistic ingredients that make the Mental Goal Agreement very powerful. They are: 1. BELIEF - We must understand and believe that we can be successful right now. In other words, we are successfully acting out our current subconscious “script” whether we are happy with it or not. If we’re not happy with it, we just need a better script. We will be just as successful fulfilling the new one. This concept is very important and needs your commitment to change, so you can affect your beliefs in a positive way! 2. DAILY REINFORCEMENT - In order to override the old unwanted and out date mental scripts, the new one must be reinforced 28 days until it takes over. The 28-Day Personal Contract is not a positive thinking program. Positive thinking deals with our conscious mind and researchers say it is about 12% of our mind power. The Personal Contract reaches the other 88% of your brainpower known as the subconscious mind. The key for the subconscious mind for a positive change is through repetition over and over. Unless you have a photographic memory, the 20| P a g e

majority of us have to work hard to memorize anything that is important to quote back perfectly as intended. 3. Written IdealShape Goals - Handwriting ties into the central nervous system. The central nervous system is directed by the subconscious. Using the 28-Day Personal Contract that follows is a very effective way of reprogramming the subconscious mind through the central nervous system. 4. TIME OF DAY – The Accountability Sheet should be reviewed each night just before going to bed. This allows the subconscious mind to work on your behavioral changes while sleeping.

Explanation on How to use the “Brain Training Objective” (form) Steps 1 – Fill out the top of the contract and fill in the size pants, shirts, and dress (for women) that will fit on your ideal shape for life. Then sign the agreement and fill in the date Step 2 – Choose one of the 4 Braining Training CD’s.

Explanation on How to use the “28-Day Personal Contract” (form) Step 1 – Take your chosen Cd that has the new behaviors to work on and fill in 28-Day Personal Contract. Step 2 – Now write in cursive on the 28-day Personal Contract how, what, and when this new behavior will make you feel (use words like increase confidence, self-esteem, powerful, in control, etc…). This is very critical step; it ensures that your central nervous system communicates your agreement and new behavior goals to your subconscious. Step 5 – Write an affirmation that will help you remember 24 hours a day what your new behavior (s) goal is. Affirmation is a declaration that something is true. Step 6 - Create a symbol that will further ensure that will help you remember your commitment to learning and accepting your new behavior. a. I suggest using a pyramid for many of my clients that I see in my private practice. b. Other examples can be; plants, buildings, creatures, animals, insects, etc… c. The subconscious learns and remembers by symbols. Our alphabet and numbers are symbols that we have trained our subconscious mind to recognize. Picking a favorite symbol for your new behavior goals or one that can be used for your overall goal of creating your ideal shape.

21| P a g e

Explanation of how to use the “Accountability Sheet” This is a very critical step for you to be successful in creating your ideal shape for life. 0n page 3 of the agreement is your nightly activity before going to bed. You will typically spend less than 5 minutes each night before going to bed doing the following: 1. Reading your new desired behavior (s) out loud. 2. Reading your affirmation out loud. 3. Saying out loud your symbol that reminds you about doing your new behavior (s) every day. 4. Record your compliance to the new behavior. 5. Spend 1 minute visualizing your IdealShape. “Creating Your IdealShape for Life comes from gaining small behavior changes everyday”

22| P a g e

My IdealShape “Brain Training” Objective I, _________________________________, agree on this _______________ day of _________________, 20_____ to create my ideal shape so I can wear the following clothing sizes: 1. Shirt Size __________ 2. Pant Size __________ 3. For women – Dress Size __________ I am motivated to create my ideal shape by training my brain with a new, effective, weight loss behavior every 28 days. __________________________________

_________________________

Signature

Date

Brain Training Tools to help create my ideal shape Building a Foundation for Successful Weight Loss CD – The goals for building a foundation are: 1. Drink 8 glasses of water each day. 2. Learn to reduce stress through visualization 3. Visualizing your new ideal shape Deep Sleep for Effective Weight Loss CD -‐ The goals for sleeping are: 1. Go to sleep faster 2. Sleep more deeply 3. Wake up refreshed and motivated Healthy Eating Habits for Lasting Weight Loss CD – The goals for Healthy Eating Habits are: 1. Eating until satisfied rather than “full” 2. Chew your food slowly and enjoy the meal 3. Eating 5 times a day Overcoming Sabotage for Effective Weight Loss CD – The goals for Overcoming Sabotage are: 1. Dealing with personal negative thoughts and behaviors 2. Dealing with friends, family and media who are disrupting your weight loss goals. 3. Create a positive coping skill to overcome sabotage.

23| P a g e

My 28-‐Day IdealShape Personal Contract Date________________ Brain Training CD __________________________________________________ Answer the following: 1. Which Behaviors do I wish to change? _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ 2. What is my affirmation? _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ 3. My symbol is ________________ and it, will help me stay committed to these new healthy behaviors. Each time I feel weak or want to give up, my symbol will give me the strength to stay in control and remain strong. “Creating New Healthy Behaviors one day at a time, in order to create my IdealShape for Life”

24| P a g e

My Accountability Sheet I will spend up to 5 minutes each night before going to bed doing the following: 6. Reading my new behavior goal and affirmation out loud. 7. Speaking my symbol that reminds me about staying committed to training my brain to accept my new desired behaviors. 8. Record my daily compliance to the new behaviors. 9. 1 minute of visualizing my new IdealShape with the new clothing sizes that I want to wear. Daily Journal Record for 28 day new Behaviors (Habits) Day 1:

yes ___ no ___

Day 11: yes ___ no ___

Day 21:yes___no___

Day 2:

yes ___ no ___

Day 12: yes ___ no ___

Day 22:yes___no___

Day 3:

yes ___ no ___

Day 13: yes ___ no ___

Day 22:yes___no___

Day 4:

yes ___ no ___

Day 14: yes ___ no ___

Day 24:yes___no___

Day 5

yes ___ no ___

Day 15: yes ___ no ___

Day 25:yes___no___

Day 6:

yes ___ no ___

Day 16: yes ___ no ___

Day 26:yes___no___

Day 7:

yes ___ no ___

Day 17: yes ___ no ___

Day 27:yes___no___

Day 8:

yes ___ no ___

Day 18: yes ___ no ___

Day 28:yes___no___

Day 9:

yes ___ no ___

Day 19: yes ___ no ___

Day 10:

yes ___ no ___

Day 20: yes ___ no ___

“A goal not written is only a wish” “An Ideal Shape Brain Training Goal written down creates a lifetime of lasting success”

25| P a g e

Brain Training to Transform You into Your Ideal Shape

So you’ve now completed a contract with yourself. You know the beliefs and behaviors that you want to change and you’re beginning to set realistic goals. Let’s talk about how to go about making these mental changes. The quickest, easiest way we’ve found to do this is through self-hypnosis or as we like to say, “Brain Training”.

What is Brain Training and How Does it Work?

Brain Training is probably the most powerful component of the IdealShape Platform because it gets the best results for the least amount of effort. The problem is that while easy to follow, it’s hard to explain what it does in simple terms. During our studies into the brain and how to keep people motivated to follow a truly powerful fitness regimen we stumbled onto something truly amazing. We found that keeping people motivated isn’t how to go about creating the lasting results we wanted for our clients. Motivation ebbs and flows and over long periods it becomes harder and harder to keep it from dwindling away. The only way to create the sustained payoff is to redefine what your mind and body thinks is a normal lifestyle to include everything you want. The healthy eating and the routine exercises have to happen without a second’s thought.

How do we do that? Well we studied all of the most common hold-ups in people’s heads on why they can’t bring themselves to work out. With our Brain Training CD Series we tap into your subconscious mind and help to overwrite those negative thoughts and beliefs that are holding you down. We break down the barriers that you have unknowingly built around yourself that keep you from breaking through to truly great weight loss results. We shy away from the term hypnotherapy but it’s a term that fits to describe what it is we do. As one of our clients so delicately put:

“I thought it was, well when I first heard of what it was, I thought it was kind of stupid. This isn’t going to work at all, but I loved it! Like that’s my favorite part of the day now when I do the selfhypnosis.”

26| P a g e

Those barriers in your mind resisting the idea that using the principles of hypnotherapy to release excessive weight could work, are the same ones standing in the way of creating your ideal shape and achieving all of your fitness goals. Withhold judgment until you give the series a listen; let’s see if we can’t add your name to the growing list of success stories.

When and How to Use the Course There are 4 Brain Training CD’s in the series: 1. 2. 3. 4.

Deep Sleep for Effective Weight Loss Building a Foundation for Successful Weight Loss Healthy Eating Habits that can Sustain Your Ideal Shape Overcoming Sabotage for Effective Weight Loss

Introduction Track and Motivation: this is an introduction to the IdealShape Brain Training and can be listened to while driving the car or doing pretty much any activity. It helps set your expectations correctly about how the Brain Training CD series works.

IMPORTANT: The daily visualization exercises and sleeping tracts should not be listened to while driving a car or operating any equipment that requires full mental alertness.

Daily Visualization Exercise Track: this track is the core of the whole Brain Training program. This exercise is to be done each day during a 28 day cycle. It should be done early in the morning after waking up, or just before going to bed at night.

This exercise is to be done sitting up in a chair with your feet flat on the floor. Your hands and arms should be resting comfortably on your thighs.

Deep Sleep Tracks: these tracks can be listened to each night when retiring to bed. It is important for the subconscious mind to hear the positive messages repetitively for 28 days. Once the 28 days are up, it is time to start on a new healthy habits.

27| P a g e

28| P a g e

Book 2 Nutrition By

Carla Meine, CEO

29| P a g e

Let’s Talk Nutrition I was really skinny prior to college, but during those college years I put on the required "freshman 15". I came home after graduation feeling fat. Looking back now, I was at a healthy weight. It’s just somewhere in my psyche, I felt overweight. I went on my first diet “the I’m getting married in 3 months and don't want my wedding photos to haunt me" one. I had to lose those 15 lbs. before my wedding day. At the time one of the popular diets was the grapefruit diet. Since, like many out there, I didn’t like grapefruit it was impossible for me to stick to it so, instead, I just started starving myself. I lost a few pounds but I was miserable. I don’t know what I was thinking as on my wedding day I weighed 125 lbs.

At 5’9” tall that is fairly slim and when I look at those pictures I realize I was still slender.

Over the next nine years I would have 3 babies. With each one of them I would gain more weight and have a harder time taking it off. That’s when the real diet roller coaster began and for the next twenty years I would find myself riding it to various heights. Many people refer to it as the 'Yo-Yo diet. I would diet, lose 25 – 30 pounds, and call it good. Then I would just go back to my old habits, put the weight back on and get depressed. The next year I would start a new program and do it all again. What’s the definition of insanity?

The year that sticks out most in my mind is 1991. My husband had left me and I found myself single and, once again, dating. Oh man there’s a whole book on that subject but let’s get back to the point of this story. I decided I had to lose those 30 lbs. again (like a bad penny it just kept coming back every year for 20 years). I was really motivated this time (seeing the competition will do that to you) and I joined Weight Watchers with two friends of mine. I was diligent. I counted points on everything and I hit my goal of 125 lbs. (I hadn’t seen that weight since my wedding day). On the day you hit your goal they have you stand up in front of the group and share with everyone how you’re feeling and what you did to be successful. I remember being so excited that I started to tear up as I told them how hard I had worked and how much this meant to me. I know many women in the crowd were probably thinking “not really a big deal, I lost 35 lbs. pretty easily, it’s the next 50 that I’m struggling with”. What they didn’t understand is that my battle was very similar to theirs. I had set my threshold at 35 lbs. before I went crazy on the next diet where maybe they set their threshold at 85-100 lbs. But we were all battling the same demons and going about it in the wrong way. As I left that meeting on this incredible high I vividly remember like it was yesterday that my first thought was I need a reward. I drove less than 2 blocks down the street to the first convenience store and bought a jelly filled donut, a

30| P a g e

cream filled chocolate bar, and an apple fritter (do you know how big those things are?). I went straight to my car and devoured all three of them.

It’s the last time in my life I’ve seen that weight on the scale and it’s taken me this many years to realize it no longer defines who I am. I finally like my shape now. It’s the ideal for me. The most important thing is that I know I won’t be heavy again.

Why?

First, I’ve changed my brain about first what a healthy weight is for me and second, I enjoy my healthy lifestyle. It’s not a diet. It’s not punishment, deprivation or the all-consuming conversation that I need to have. I enjoy my 15 minutes or more of visualization each day. I’ve picked exercising that’s fun for me. I build meal plans that are tasty and nutritious and work in my favorite treats when I want them. I believe in a good balance of Carbs, Proteins and Fats. I find that if I go “no carb” or “no fat” then I become “no fun”. I still go out with friends to eat, enjoy socializing at events and take several vacations a year (probably the hardest to stay on a plan) without worry or guilt. It’s a great place to be.

31| P a g e

IdealShape® Complete Nutrition Plan: Reviving Your Metabolism Eating right is essential to achieving your ideal shape. You might think that if you exercise rigorously, you’ll see weight loss results regardless of what you eat. Not so! Healthy eating habits will amplify your ability to lose weight and get fit; bad ones will seriously hamper your success. In the nutrition portion of this book, I’m going to show you how to create a winning meal plan, grocery shop the smart way, and measure your hunger levels. I’ve also included a host of some of my favorite metabolism-boosting recipes and given you several recipes for your meal replacement shakes. First, let’s look at how you can plan and track your way to weight loss success!

The Right Approach to Planning Any good nutrition program starts with a plan. Plan your meals. Plan your shopping trips. Plan your splurges. Plan your snacks. Without a plan – and left to the mercy of our busy lives and ever-available fast food – good nutrition gets kicked to the curb. What you eat touches every aspect of your life. Investing a small amount of time to plan your nutrition will deliver big payoffs for you in weight loss and general health. The top two diseases killing Americans are heart disease and cancer. Neither is acquired overnight. Many of the risk factors for these and other diseases on the rise in this country, such as diabetes, are related to poor diets and sedentary lifestyles. Just as you did not wake up one morning and become overweight, you cannot just jump on a weight loss train and expect the drastic results to last. Steady and consistent effort is required to achieve any health goal. And we’re here to help you make lasting, long-term behavior changes to obtain your ideal shape and prevent chronic disease. Planning your nutrition and being committed to the plan will help curb your hunger, save you money, prevent guilt from overeating, and give you something to look forward to. Forget about a never-ending menu of bland protein shakes, egg whites or watered down soups and juices. Food can--and most definitely should--be enjoyable on all levels! Plan a menu that includes a variety of vibrant colors, textures, and flavors—it will revive your body and return your ability to appreciate the taste of natural foods. Your meal plans should include enough flexibility that you’ll look forward to the next meal. If you’re not in the mood for what is planned, use the substitutions list to change the plan without changing your goals.

32| P a g e

Tracking Your Progress If you aren't already tracking your food intake, we highly recommend it. You can do so for free through a website called Daily Burn (http://dailyburn.com). While you will not always need to record your food intake, keeping track is a powerful weight loss tool as it creates awareness and accountability. Your nutrition goals for this stage of weight loss should be based on your age, sex, height, current weight, goal weight, and activity level. Since you are also participating in the exercise portion of the IdealShape program, choose “moderately active” as your activity level. Choose the diet type D: Balanced with 40% of calories from carbohydrates, 30% of calories from protein and fat. If you have noticed that you have a problem with emotional eating, track how you feel before you eat. This can help identify triggers for emotional eating and provide you with clues on how to better manage those emotions. I also suggest coming up with a written list of things you can do besides eat when you feel those emotions.

A few more words of advice: There is no single, foolproof solution to weight loss because everybody is different. That means even though we use good, solid nutrition, and health principles to help manage our weight, we must also get back in tune with our bodies. Losing weight should not be a never-ending challenge in managing hunger. Rather, we can benefit from listening to cues from our body. The first principle you will learn in the following pages is how to use your hunger for you, not against you. And finally, because everybody is different, you should avoid comparing yourself to anyone else as you progress in your weight loss program. Your victories are your own and we all struggle with different temptations and weaknesses. You are only competing with yourself.

Now let's get started on reviving your metabolism.

IdealShape Tip: We encourage you to print out the following section of the book. Keep the goals and rules on your bathroom mirror, the hunger scale and sample menus on the fridge, and the shopping list in your car. By keeping these valuable materials handy, you’ll be able to fully integrate the IdealShape Nutrition Plan for rapid results!

33| P a g e

What, When and How Much to Eat for Your Ideal Shape

What to Eat In order to lose excess body fat, you need to lessen caloric intake while also meeting your body’s nutrient needs. Don’t worry: that doesn’t mean you eat cardboard-flavored food or strange, prepackaged diet meals. A healthy diet includes plenty of fruits and vegetables, calcium-rich low-fat dairy, whole grains, lean meats and poultry, and other sources of protein. Above all, it calls for lots of variety! Cut sodium and caloric sweeteners, and foods high in saturated and Trans fat, out of your diet. Make sure to provide your body with what it needs for exercise, too. Carbohydrates will give you energy during your workout, and protein will allow your body to rebuild muscle afterward. The lean muscle mass you gain from protein will also rev up your metabolism. (Hint: If you don’t hold onto that muscle while you’re burning fat, your metabolism will slow down and the fat won’t stay off for long.) That’s the reason we created the IdealShape Meal Replacement Shake. It’s great to replace a meal and to drink before or after your workout to give your body the protein that it needs to rebuild the muscles after a workout. Dietary supplements are also very important, because it’s nearly impossible to get all your essential nutrients through food alone. Supplementation is an easy way (and, really, the only way) to make up the rest of the vitamins, minerals, antioxidants and other nutrients you need. IdealShape Tip: Our IdealShape Meal Replacement Shake and ResveraShape Weight Loss Support Supplement are designed to maximize the Fitness Program’s effects. It uniquely combines a weight loss boost with the extra nourishment your body needs, so you’ll feel healthy and energized.

When to Eat We have more good news: not only do you get to eat a variety of foods, but you get to eat 5-6 times a day. Eating frequent small meals will speed up your metabolism. It will also make sure your body has the nutrients it needs from morning ‘til night. You just need to meet, but not exceed, your daily calorie needs. (More on portions below.) For ultimate fitness benefits, plan a few meals around your workout schedule. Before a workout, have a 4:1 carbohydrate-to-protein mix (carbs for energy, protein for muscle recovery). Start with an IdealShape protein shake and add fruits and grains if you need more carbs. Generally, 34| P a g e

women should aim for a 200-300 calorie shake and men should aim for 300-400 calories. This should replace one of your 5-6 meals so that you don’t exceed your caloric need. If you’re having a shake after a workout, opt for a 1:1 carb-to-protein ratio instead which means you make an IdealShape Shake with milk or water and that’s it. Make sure to drink a shake within 45 minutes of your workout. Staying hydrated is paramount during and after a workout. Dehydration can cause fatigue, dizziness and muscle cramps, and can be dangerous, especially if you tend to sweat a lot during exercise. We recommend having at least 16 oz. of water two hours before your workout. Continue sipping water while you work out and replenish fluids after with water or a sports drink. A sports drink can help replace carbohydrates and electrolytes expended during a highintensity workout.

How Much to Eat “Dieting” by starving yourself or skipping meals is a huge mistake. It sends your body into starvation mode, and it will hold onto as much fat as possible in preparation for the “famine” it expects. Next, the body will start using protein to survive, which will come straight from your muscles. That diminished lean muscle mass will further slow your metabolism. As you can see, it doesn’t make sense to go hungry, allowing your body to cling to fat while gobbling up muscle for energy. Nor does it make sense to deprive your body of the additional nutrients it needs during a fitness program. So how much food does your body need? You can use a calorie calculator like this one to determine your caloric need: www.bcm.edu/cnrc/caloriesneed.htm. It creates an estimate based on your age, gender, weight and activity level. This number will be what you need to maintain your weight, but note that the key to losing unwanted fat is to consume 300-500 calories less than what you require. This small reduction won’t send your body into starvation mode. Instead, it will tell your body to use up all the excess energy stored as fat. IdealShape Tip: Adjusting to reduced portion sizes can be difficult if you’re feeling hungry. Slendesta®, the hunger-blocking ingredient in our Weight Loss Shake, lets you feel full quicker and thus manage your caloric intake. Your body will be invigorated with vitamins, minerals and nutrients, while consuming minimal calories, fats and cholesterol.

The IdealShape shake can replace one or two meals every day. The portable bottle and builtin whisk also make it an easy nutrition fix for work, school and on-the-go, ensuring that you eat at the right times, in the right portions, and get all the nutrients you need. 35| P a g e

Nutrition’s Health Rewards Remember that healthy eating is more than a 30-day weight loss agenda. The nutrition practices laid out in our program are part of a lifelong approach to health. In addition to facilitating weight loss, healthy eating habits lead to increased energy and strength, a strong immune system, improved mood and productivity, and reduced risk of disease. Just think: a few tweaks to your diet will give you all of these wonderful rewards!

36| P a g e

Creating Your Meal Plan

We’ve listed some general guidelines and several recipes in this book and hundreds more on a video blog called Ideal Cooking in Carla’s Kitchen at www.carlameine.com. After reading this section and going to the blog , if you have any additional questions about nutrition or meal plans just email Carla at carla@idealshape.com.

Goals Shrink your stomach! I don't mean your mid-section, I mean your stomach—the organ within our bodies that begins digesting our food. This is the first step in attaining maximum appetite control. By the end of this stage of your program, you will:

Be uncomfortable when you attempt to overeat. You will have trained your body to expect smaller but more satisfying meals.

Be back in tune with your body’s natural appetite cues. You won’t eat unless you are physically hungry, and your meal plan will allow you to eat each time your body tells you it is time.

Begin to appreciate natural flavors and textures in your diet. You will retrain your taste buds and body to enjoy these types of foods.

Be honest with yourself about your weaknesses and have a plan to combat them.

Rules

Rule 1: Do not go to the grocery store without a plan. That means you need to plan out your menu before you go. Shop the perimeters of the store. That’s where you’ll find fresh meats, fruits, vegetables, breads and dairy. You can venture into the middle of the store for some canned vegetables, beans or other pantry items, but most of your grocery shopping should come from the perimeters of the store. Of course, not everything you find in the perimeter of the store is a good food choice, but it narrows it down for you.

Rule 2: Eat 5-6 times per day at evenly spaced times. When determining how much to eat at each meal, portion out food in half the serving size you would normally have. After 20 minutes, rate yourself on the hunger scale and go back for seconds only if you’re still hungry. Most importantly, only eat when you are physically hungry.

37| P a g e

Rule 3: Eat your meals uninterrupted and slowly. What we mean by this is don’t eat while watching TV, playing a game on the computer or reading a book. Concentrate on what you are eating and only eat until you are satisfied. Typically when we are distracted when we eat and aren’t paying attention we tend to mindlessly eat more food. We’re not really even hungry and we eat too much. Also eat slowly. Chewing every bite completely. Enjoying how the food really tastes. By slowing down your brain will get the message that the stomach is full much sooner than it has in the past and you will be able to stop eating before you are uncomfortably full. You will be surprised at how satisfied you can be with 70% of the food you’ve typically eaten in the past.

“Cheat Day” Just as you need a day off work to let loose and recharge, you also need a vacation day from your structured nutrition plan. We want to see everyone take one “cheat day” per week. In our experience, people who do this have more success with weight loss. Most people choose their most unpredictable food day to let loose and eat freely (usually on the weekends). Or maybe an occasional “cheat meal” will work better for you than a “cheat day.” Either way, looking forward to a time when you can eat freely will help alleviate the natural urge to overeat or binge on foods that you should be limiting. We also do not believe in “quitting” any particular food. While we want you to stick to the IdealShape Nutrition plan as closely as possible, cutting a favorite food “cold turkey” can be a problematic and unrealistic. The minute you tell yourself that you can’t have something you start craving it and it seems like it’s all you can think about. If you give yourself permission to have a favorite food on occasion then you won’t fill deprived. Cravings for unhealthy foods will lessen over time. For now, focus on introducing positive changes slowly, taking the smallest portion size you can of high-fat desserts, candies, sodas, etc. to calm the craving. Do not allow food tracking and rules to take the fun out of eating!

38| P a g e

Your meal and snack blueprints should include at least 3 of the following 5 items, with one of the items being a protein, whole grain or fat. We have included some sources from each group but your options are endless!

Proteins

Whole Grains

Vegetables

Fruits

Asparagus

Apples

Broccoli

Pears

Carrots

Berries

Peas

Oranges

Lettuce

Peaches

Spinach

Pineapple

Squash

Banana

Plant Based Fats

Chicken Fish

Whole grain pasta

Meat

Brown rice

Cheese

Whole wheat breads

Proteins with added carbohydrate: Milk

Whole grain cereal

Vegetable oils Vegetable oil based spreads Nuts

Yogurt

Nutrition Tip: If you choose not to include a good source of protein, fat or fiber in every meal or snack, you will feel hungry sooner. We’ve also found that the more protein you can eat in your diet the more satisfied you will feel and less likely to have unhealthy cravings. Pair up things you like to eat together and that look good on a plate together. Get creative and design the most colorful plate you can!

At the end of this chapter is meal plans for 14 days. Each day think first which meal would make the most sense to have your IdealShape Meal Replacement Shake and then build your menu from there. This will give you a good idea of some suggested menu items for each meal. For most women the goal of 1300-1600 calories should help you reach your Ideal shape. For most men it will be 2000-2400. Adding 500-700 calories on your cheat day.

Nutrition Tip: Spices are your friend! They help you expand your palate to be able to enjoy a lot of different flavors. They also help to reduce your dependence on salt and chemical flavor enhancers to enjoy your eating experience. A Note about Eggs: If you eat more than one, only eat the white. So, for example, you may have one boiled egg or one scrambled egg but if you want to have two eggs, you have one yolk with 2 egg whites.

A Smart Approach to Beverages: Choose only fat free or 1% milk, zero or low calorie drink mixes, iced tea, hot tea and water with lemon, lime or orange wedges as your beverage. To feel more full and satisfied, it is best to get as few of your calories as possible from drinks. Drinking a glass of water prior to meals can help create volume in the stomach and can help you eat less at a meal. Be sure to drink plenty of water before, during and after your workouts! 39 | P a g e

Shopping List (1 Week) It is usually best to shop for fresh produce every week so we suggest having a weekly shopping day. If you already have some items in your pantry or refrigerator that do not fit on our meal plans, either toss them or use up what you have your cheat day but do not buy more. This is just a suggestion for a shopping list. After you look at the recipes and meal plans, pick the items that most interest you and build your shopping list from there. Another tip is to wash and prepare your fresh produce when you get home from the grocery store. To increase freshness, wash and prep enough fresh produce for the next 3-4 days. Leave the rest for a second prepping time.

Food Group

Food

Proteins

2-3 lbs. chicken breasts or tenders, fresh or frozen 0.5-1 lb. white fish such as cod, tilapia, halibut, red snapper, fresh or frozen 0.25-0.5 lb. other fish such as salmon or Ahi tuna (fresh or frozen) 2 cans canned tuna packed in water 1.5-2 lbs. ground meats: ground turkey breast, 93% lean ground beef 32 ounces low fat cottage cheese 1 dozen eggs 0.25-0.5 lb. lean sirloin steak & .5 lb. pork loin 1 lb. turkey bacon 1 small bag of shredded cheese for topping 16 oz. bag part skim mozzarella cheese sticks

Nutrition Tip: Use fresh meats and fish within 2-3 days or freeze them to avoid food-borne illness. Proteins with added carbohydrate

4-6 individual Greek yogurt cups (flavored or plain) OR 16-32 oz. Greek yogurt (flavored or plain) 1-2 gallons skim or 1% milk (cows, rice, soy, or goats)

Nutrition Tip: Buying frozen items allows you to take out as much as you are going to use at a time. Whole grains

1-2 lbs. brown rice 8-16 ounces whole grain pasta 1 loaf of whole wheat bread or tortillas 1 packages of whole wheat English muffins 1 large canister of whole grain oats 1 box of high fiber cereal (Raisin Bran, Fiber One, Bran Flakes, Smart Start, Shredded Wheat), anything with 5 grams or more fiber per serving. Whole wheat flour 2 cans canned whole kernel corn 1 box whole grain crackers (3 grams fiber or more per serving) 40 | P a g e

Vegetables

2-3 bunches Romaine lettuce OR 1 super-size bag already washed and prepped, ready to go 1 large bag of fresh spinach 2-3 large bell peppers (mix up the colors!) 1 large fresh carrot & 2 large onions 1 pint cherry or grape tomatoes 2-4 lbs. misc. veggies, cucumbers, squash, broccoli, cauliflower, sweet potatoes 1 bunch celery

Nutrition Tip: Avoid buying large quantities of fruit and vegetables just because they are on sale. Instead, mix and match the fruits and vegetables you prefer with what’s on sale—you’ll avoid waste and get to enjoy what you really like! Fruit

6-10 medium apples (whatever kind you like best, experiment with one you haven't ever tried before) Fresh berries- Strawberries, raspberries, blackberries or blueberries 4-6 oranges 4-6 fresh pears and/or peaches 2-3 cans canned peaches in light syrup 1 lb. dried fruit (raisins, mangos, plums, bananas, apples, etc.) 2-3 lbs. misc. fresh fruit (kiwi, mango, pomegranate, plums, grapes, nectarines, pineapple, get adventurous!)

Nutrition Tip: Ask your produce clerk for tips on how to tell if something is ripe or not. They are full of good information! You can also ask when their shipments of certain fruits and vegetables come in, so you can shop when the produce is freshest. Plant-based fat

Pantry items Equipment

Olive oil Chopped walnuts Hummus Whole almonds Slivered almonds Peanut butter Honey Spices A sharp knife Lots of thin small cutting boards A sturdy apple wedger Lots of easy to use plastic storage containers in various sizes

41 | P a g e

Weakness Busters and Substitutions Cutting back on sweets and indulgences can actually be quite enjoyable! All you have to do is take twice as long to eat and savor the flavors and textures while you’re eating. Remember, these treats are not factored into your meal plan, so use only the smallest portion size and wait until at least 10 minutes after you eat a meal to have dessert. That will allow you to determine whether you’re already full before you have more. Here are some suggestions for problem foods. We encourage you to add your own savvy substitutions to the list!

Candy/Sweets

1. 2. 3.

Eat only half the portion size you would normally eat. Try the lower fat version of cookies and ice creams. Commit to only eating dessert with one meal per day.

Salty Snacks

1. 2.

Eat only half the portion size you would normally eat. Eat a crunchy fruit or vegetable with peanut butter or low fat dip.

Nutrition Tip: The more distance there is between your previous diet and the IdealShape Nutrition Plan, the more slowly you will want to make the transition. And no matter the speed of your transition, please remember to drink plenty of water—at least 1 large glass with every meal, and 1 large glass between meals. The reason? This nutrition plan is likely to be higher in fiber than what you are accustomed to eating. You may experience a lot of gas and gastrointestinal discomfort if you transition too quickly, but drinking plenty of water can help. Fiber is one of nature’s best natural appetite suppressants so it must be included in abundance!

42 | P a g e

Hunger Scale The hunger scale will help you reduce caloric intake and keep your metabolism high. Use it to rate your hunger before, during and after each meal, and you’ll quickly get back in touch with your body’s true nutrition needs. Ideally, you should start be a 3-4, progressing to the 5-7 range when you eat. If you find yourself at one of the other stages, we’ve included a plan of action to help you correct it.

Hunge Feeling r Level Starving

Very Hungry

Hungry

Action

Feel weak, lightheaded, and dizzy. Stomach is empty and is “screaming” for food. You are desperate and look for anything that is within grabbing distance to eat. Feel cranky, uncomfortable, and like you could eat large portions of food. Find it difficult to think of anything besides eating. “I could eat a horse” stage.

Find something small to eat (1-2 bites) to calm your hunger and then move on to a planned meal or snack and eat slowly to avoid overeating. Plan meals so you do not go longer than 4 hours without eating. Find something small to eat (1-2 bites) to calm your hunger and then move on to a planned meal or snack and eat slowly to avoid overeating. Plan meals so you do not go longer than 4 hours without eating. Plan to eat something within 20-30 minutes.

Slightly Hungry

Stomach is growling and nudging you to think about when you will eat next. Stomach is feeling empty but is not yet growling.

Neutral

No feelings of hunger or fullness.

Filling Up

Have been eating for 5-10 minutes, not yet satisfied and would not stay satisfied if you stopped eating now. Feelings of hunger are gone. You feel satisfied. Starting to feel like you are eating too much. Uncomfortable due to the extra stretching of the stomach. How you feel after Thanksgiving dinner.

Description

6 7 8 9 10

Full Too Full Stuffed Over stuffed

Plan to eat something within 30-60 minutes. You should feel this way 1.5-2 hours after eating a meal. You should also feel this way halfway through your meal and should ready yourself to finish eating. Slow down your pace of eating or sip at your beverage for 5 minutes before continuing eating. Stop eating. Stop eating. Stop eating. Save this stage for once per year!

Nutrition Tip: If you repeatedly find yourself eating to an 8 or 9, you may have a problem with emotional eating or automatic eating. Using the hunger scale will help you pinpoint these habits and correct them.

43 | P a g e

44 | P a g e

Book 3 Ideal Cooking Recipes By

Carla Meine, CEO

45 | P a g e

Breakfast Recipes This first section is Breakfast recipes. That old saying “breakfast is the most important meal of the day” turns out is really true. Most of our clients that are really struggling with their weight skip breakfast. In the book “the Influencers” they found in a study of individuals who had lost weight and kept if off one of the three new habits that they did was eat breakfast every day. We agree. You have basically been starving yourself for usually 10-12 hours. So start the day getting your system going and revved up by eating. Since this will be new for some of you I’ve listed some protein shake recipes first. Easy, healthy and a great way to start the day. After that I’ve listed other breakfast recipes. You can work your way up to those. For those of you that love breakfast maybe you’ll want to have the shake for lunch or a snack. I’ve included some of my favorite recipes for breakfast or you can have them for brunch.

Protein Shakes The simplest way to make our shakes is by taking 8 ounces of skim milk or cold water in a shaker bottle, add 1 scoop of chocolate or vanilla protein powder to it and shake. Following are several recipes that we enjoy to add a little more flavor to your shake and make it more of a smoothie. Just remember to add in the additional calories to your meal plan if you make it into a smoothie.

Chocolate Berry Shake 8 oz. Skim Milk or cold water 1 scoop Chocolate IdealShape Protein Shake Mix 1/2 cup frozen mixed berries Blend in mixer until smooth (if you use fresh berries add 5-6 ice cubes).

Chocolate Peanut Butter Shake 8 oz. Skim Milk or cold water 1 TBSP Peanut butter 1 Scoop Chocolate IdealShape Protein Shake Mix 5-6 ice cubes Put all ingredients in a blender and mix until smooth.

46 | P a g e

Strawberry Banana Shake 8 oz. Skim Milk or cold water 1 Scoop Vanilla IdealShape Protein Shake Mix 5 Frozen Strawberries 1/2 banana Put all ingredients in a blender and mix until smooth. If you use fresh strawberries add 5-6 ice cubes.

Raspberry Dazzle Shake 1 Scoop Vanilla IdealShape Protein Shake Mix 1/2 cup frozen raspberries (if you use fresh add 5-6 ice cubes) 8 oz. Skim Milk or cold water Combine all ingredients in a blender and blend on med-high for 45-60 seconds.

Blueberry Blast Shake 1 Scoop Vanilla IdealShape Protein Shake Mix 1/2 Cup frozen Blueberries (If you use fresh add 5-6 ice cubes) 8 oz. Skim Milk or cold water Combine all ingredients in a blender and blend on med-high for 45-60 seconds until smooth and creamy Apple Cinnamon Oblivion Shake 1 Scoop Vanilla IdealShape Protein Mix 1 Cooked Cinnamon Apple (from the recipe on Apple Crisp in the dessert section) 8 oz. Skim Milk or cold water 5-6 ice cubes Combine all ingredients in blender and blend on med-high for 45-60 seconds until smooth and creamy. Pina Colada Protein Shake 1 Scoop Vanilla IdealShape Protein Mix 1/2 cup frozen pineapples (if you use fresh add 5-6 ice cubes) 1/4 tsp. coconut extract 1/8 tsp. Somersweet ( or your favorite sugar substitute) 8 oz. Skim Milk or cold water Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy. 47 | P a g e

Chocolate Banana Protein Shake 1 Scoop Chocolate IdealShape Protein Mix 1/2 Banana 8 oz. Skim Milk or cold water 5-6 ice cubes Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

Chocolate Cranberry Almond Shake 1 scoop Chocolate Ideal Shape Shake Mix 4 oz. Skim Milk or cold water 4 oz. cranberry juice 1-2 drops almond extract Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

Creamy Vanilla Orange Shake 1 scoop Vanilla Ideal Shape Shake Mix 8 oz. orange juice 1-2 drops vanilla extract Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

Chocolate Strawberry Shake 1 scoop Chocolate Ideal Shape Shake Mix 8 oz. Skim Milk or cold water 2 oz. pureed strawberries Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

48 | P a g e

Oatmeal Banana Coconut Shake 1 scoop Vanilla Ideal Shape Shake Mix 1/3 cup 100% whole grain oats ½ banana 8-12 oz. Skim Milk or cold water 1-2 drops coconut extract Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

Peachy Almond Shake 1 scoop Vanilla Ideal Shape Shake Mix 8 oz. white peach juice or peach nectar 1-2 drops almond extract Sprinkles of cinnamon and nutmeg

Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

Lemon or Lime Frosty Shake 1 scoop Vanilla Ideal Shape Shake Mix 8 oz. Skim Milk or cold water ½ – 1 TBS lemon or lime juice Combine all ingredients with 5 ice cubes in a blender and blend on med-high for 45-60 seconds until smooth and creamy.

High Protein Pancakes 1/2 cup oats 1/2 cup fat free cottage cheese 3/4 cup egg whites (4-5 eggs) 1 scoop IdealShape Vanilla protein powder 1/4 tsp. cinnamon 1 tsp. truvia (or your favorite sugar substitute) Preheat griddle to 350 degrees. Add all ingredients to blender or magic bullet. Blend until completely mixed. Spray griddle with Pam. Pour onto griddle about 2 in diameter. Cook until most of the bubbles have popped and the bottom is golden brown. Flip over and cook until the other side is golden and cooked through. Serve with or without butter and syrup. Makes 7 pancakes.

49 | P a g e

Variations

Blueberry Pancakes After pouring the batter on the griddle add 10-12 blueberries to each pancake. Continue as explained in the recipe.

Chocolate Pancakes Just replace the vanilla protein powder with chocolate. Continue with recipe.

Chocolate/ Banana Pancakes Replace vanilla protein powder with chocolate protein powder. I also delete the Truvia and the cinnamon since these are plenty sweet. After you pour the batter on the griddle add sliced bananas to the top of each of the pancakes. Continue with the recipe.

Apple Cinnamon I make these when I’ve made the apples for my apple crisp recipe in the dessert section. I just make extra and keep them for this recipe and to blend up with yogurt for a parfait or to put in the protein shake. After blending up the batter stir in a half cup of cinnamon apples (cut them in small pieces) and then pour them on the griddle. Continue with recipe.

Cheese and Canadian bacon Omelet 1 TBSP Butter 1/4 cup diced onions 12 Slices Canadian bacon (cut in fourths) 6 eggs 1/4 cup skim milk 1/4 cup shredded cheddar cheese Melt butter in pan. Add diced onions and sauté until soft and translucent. Add Canadian bacon until warm. Set aside. Add eggs & milk with salt and pepper to a bowl. Whip up until creamy. Heat up omelet pan. Spray with Pam cooking spray. Add half egg mixture to pan and cook until firm. Flip over in pan. Add half Canadian bacon, onion & cheddar cheese. Fold over in half and serve. Repeat for second omelet.

50 | P a g e

Omelet in a Bag More than a recipe this is an explanation of how to do it. You pick the ingredients you like in an omelet and incorporate them into it. Then put them into Daily Burn so you have an accurate calorie count. Start by getting a large pot on the stove to boil. While that gets going chop up all your vegetables and meats for the omelets. I like ham, onions, peppers, mushrooms and cheddar cheese. Put them in different bowls in a line. Start by placing 2 or 3 eggs in your bag. I like to do 1 egg & 2 egg whites. Then add 1 TBSP of water. Squeeze the bag over and over until the eggs are completely mixed. Then add a handful of each of your ingredients that you want. Mix them up really well by squeezing the bag over and over with your hands. Then lay the bag flat on the counter and squeeze all the air out of it. Seal the bag and drop in the boiling water with all the bags for 13-18 minutes (depending on how you like your eggs done). When it's cooked, simply open up the bag and slide onto a plate. Top with your favorite toppings. I like sour cream, salsa and avocado slices.

Eggs Benedict 1 Oroweat Multi-grain sandwich thin 2 slices Canadian bacon 2 poached eggs 2 TBSP Hollandaise sauce This is a lot easier than it sounds. I love to make eggs benedict for brunch. I simply exchange the English muffin for a Multi-grain sandwich thin to reduce the calories. Start by making the hollandaise sauce. Then poach an egg by heating up two inches of water in a sauce pan. Once it begins to boil gently crack the egg and slide it into the water. Cook for 3-4 minutes depending on how done you like your eggs. While the egg is cooking toast the sandwich thin under the broiler and heat the Canadian bacon in the microwave for a minute. After the bread is toasted put it on a plate. Add Canadian bacon to each, a poached egg to each and top each of them with a TBSP of Hollandaise sauce. Hollandaise Sauce 4 egg yolks 1 TBSP fresh lemon juice 2 TBSP melted butter Salt & White Pepper Place egg yolks in blender with lemon. Blend until smooth. Stream in butter while blender is running. Add Salt & Pepper to taste and blend again. If you're ready to use it pour directly on plate or food. If not set aside and blend it just before you use it. If it comes out too thick simple add a little boiling water and blend again.

51 | P a g e

My family loves crepes so I really try to work them into a meal plan usually as brunch. This recipe makes 20 crepes but if you don’t eat them all just put them in a large Ziploc bag and put them in the refrigerator. We’ve kept them for up to a week Crepes 3 Cups Skim Milk 2 Cups Flour 4 Eggs 2 Tablespoons Oil 1/2 tsp. Salt Combine all ingredients and beat with a rotary beater. Spray crepe pan or sauté pan with Pam spray. I use a little less than 1/3 cup per crepe, but of course it will depend on the pan size you use. Makes 20 crepes

Strawberry Crepes Cut several strawberries into small pieces. Fill a crepe with 1/4 cup of them and roll it up. Top with a low calorie whipped topping that you like.

Ham & Egg Crepes Sauté some ham and onion in a pan (you can add other vegetables too if you like) until onion is soft. Mix 4 eggs with 1/4 cup skim milk. Poor eggs into ham mixture and scramble. Cook until they are done to your likeness. Take a quarter of mixture and roll inside a crepe. Top with your favorite salsa. Makes 4 crepes.

Now for the lunch section. If you’ve had your shake for breakfast you’ll need to make yourself something for lunch. I recommend a salad although there are some sandwiches that I have worked into some of the meal plans. Why I like salads is that you can put a lot of good fiber in it without the calories saving those for another meal. I will also include some fast food suggestions since many of you don’t have the ability to pack your lunch every day. If you get nothing else out of this section than you need to plan your food and log it then you will be successful.

52 | P a g e

Salads & Sandwiches This section has mostly lunch items but there are several salads listed below that are included in several meal plans at dinner.

Spinach Salad with Raspberries, Apples and Walnuts 2 cups spinach 2 TBSP Raspberry Vinaigrette Dressing 1/2 Fuji Apple (cored & sliced) 1/2 cup Raspberries 1/4 cup walnuts (chopped) 1/2 oz. goat cheese (crumbled) Toss spinach in bowl with raspberry dressing. Put on two plates. Add 1/4 sliced apple, 1/4 cup raspberries, 2 TBSP walnuts & 1/4 oz. goat cheese to each salad. *When I have grilled chicken leftover from dinner I add 4 oz. to the top of this salad to add some good protein to it.

Raspberry Vinaigrette Dressing 1 Cup Fresh or Frozen Raspberries (thawed) 3 TBSP Red Wine Vinegar 1/4 tsp. Somersweet or 1-1/2 tsp. sugar (if needed) Salt & pepper 1 TBSP Fresh Lemon 2 TBSP Olive Oil Add Raspberries and red wine vinegar to blender. Blend until well mixed. Add Somersweet or sugar if needed. Add salt, pepper & lemon. Blend and while blending stream in olive oil. Put in a jar and refrigerate. Good for several weeks.

53 | P a g e

Shredded Chicken Mango Peach Salad I like to make large batches of the shredded Chicken (triple this recipe). It reminds me of the chicken I order at Costa Vida or Café Rio. Then I make it for tacos one night and the next day I have it for lunch as a salad. 2 Cups Santa Barbara Mango Peach Salsa (I get this at Costco) 1/4 Cup Brown Sugar 1 tsp. Salt 6 Wheat Flour Tortillas’ 12 Cups Cut Romaine Lettuce 2 tomatoes diced 1 Cup Shredded Cheddar cheese 1 Can Black Beans Take the 4 breasts and place in a Crock pot. Set on Medium. Add Salsa, brown sugar & salt. Let cook all day (at least 6 hours). When done shred the chicken into the pot. Heat tortilla’s and place on plate or large bowl. Add a half of cup of black beans. Add a cup of chicken. Add 2 cups of Lettuce. Top with tomatoes and cheese. Place a dollop of sour cream and a spoonful of the mango salsa on top and serve. This is one of my husband’s favorite salads. I have even served this for dinner and he loves it. If you have some leftover steak this is a great meal to make for lunch the next day.

Grilled Steak Salad with Artichokes, Red onions & Blue Cheese 6 Cups Mixed Greens ( I like to add some Romaine also) 8 oz. Grilled Ribeye Steak ( or your favorite Steak, grilled to your liking) 8 pieces Marinated Artichoke Hearts 2 Roma Tomatoes 1 oz. Blue Cheese Crumbled 1/4 Sliced Red Onion 1/4 Cup Dijon Vinaigrette Dressing Fill bowl with mixed greens including some Romaine lettuce if you have it. Toss with Dijon Vinaigrette Dressing and put on plates. Add red onions, tomatoes, artichokes and cucumbers to the salad. Lay sliced steak on the top and drizzle a little vinaigrette on top of it. Sprinkle blue cheese over the top and serve. Makes two large salads.

54 | P a g e

Dijon Vinaigrette Dressing 2 TBSP Dijon Mustard 2 TBSP Olive Oil 3 green onions sliced 1/4 Cup Red Wine Vinegar Salt & Pepper Place onion, mustard and vinegar in blender. Blend until smooth. While blender is running stream in olive oil and serve.

This is another great salad that you can make with leftover BBQ chicken that you make for dinner. BBQ Chicken Salad 1 Serving BBQ Chicken (1 leg & 1 thigh, meat pulled from the bone) 2 cups mixed greens & romaine lettuce 1 TBSP low calorie Ranch dressing 10 grape tomatoes cut in half 1 small cucumber 1 stalk celery 1 oz. Crumbled Blue Cheese 1 TBSP BBQ Sauce Add greens to a bowl. Toss in Ranch dressing to coat all the lettuce. Place on a plate. Top with tomatoes, celery, cucumber and blue cheese. Top with Chicken and additional BBQ Sauce.

BBQ Sauce 2 Cups Sugarless Ketchup ( I make my own but you can buy it in the store) 1/4 Cup onions (diced) 2 TBSP Worsteshire Sauce 2 tsp. Liquid Smoke 3 TBSP Dion Mustard 1/4 tsp. Cayenne Pepper 1/4 tsp. Tabasco Salt & Pepper Add all ingredients to a bowl and mix. Taste, and then spice it up to your desire. Place in a bottle and refrigerate. Lasts several weeks. This is another one of those recipes where I make meatloaf the night before and then use a slice of it to make this hamburger. You can also make it with a lean ground beef patty.

55 | P a g e

Hamburger 4 oz. Meatloaf 1 Orowheat Multigrain Sandwich Thin 1 TBSP Sugarless Ketchup 1 tsp. Dijon Mustard Lettuce Tomato Toast the sandwich thin. Heat up the leftover meatloaf in the microwave. Add mustard, ketchup, lettuce, tomato & anything else you like on your hamburger.

I don’t eat sandwiches too often for lunch as I like to save my carbs for dinner. This is an easy turkey sandwich to make and I use the low calorie wheat bread that only has 90 calories for 2 slices to help but it still has 54 grams of carbs. It’s only 200 calories and has 32 grams of protein so it’s good that way. So if you don’t need to save up your carbs for dinner have a sandwich now and then for lunch.

Turkey Sandwich 2 slices low calorie wheat bread 3 oz. sliced turkey breast 1 TBSP low fat mayonnaise 1 tsp. Dijon mustard 2 tomato slices 1 leaf of lettuce

Caesar Salad 2 Cups Romaine Lettuce (sliced in bite size pieces) 2 TBSP Lite Caesar Dressing 1/4 Cup Grated Parmesan Cheese Toss lettuce with Caesar dressing and Parmesan cheese. If you add croutons just make sure to put add them into your meal plan on Daily Burn.

56 | P a g e

Coleslaw 1/2 head of green cabbage (shredded) 1/4 head of purple cabbage (shredded) 1/2 Cup Low fat Mayonnaise 1/2 Cup Low fat Sour Cream 3 Green onions (slice thin including the stems) 2 TBSP Apple cider Vinegar 1 TBSP Truvia (or your favorite sugar substitute-if you use sugar you'll probably have to double this amount) Shred your cabbage. Take a bowl and add all ingredients. Stir completely. Add mixture to cabbage and stir thoroughly. Refrigerate for an hour if you have the time.

Grilled Chicken Salad with Strawberries 1 Cup Spring Mix 3 Large Strawberries (sliced) 1 Kiwi (Peeled & Sliced) 3 TBSP Craisins 4 oz. Grilled Chicken Breast 2 TBSP Strawberry Vinaigrette Salad Dressing Toss salad greens with salad dressing. Put on plate and top with strawberries, kiwi, Craisins and sliced chicken. Strawberry Vinaigrette Salad Dressing 1 Cup Fresh or Frozen Strawberries (thawed) 3 TBSP Red Wine Vinegar 1/4 tsp. Somersweet (if needed) Salt & Pepper 1 TBSP Fresh Lemon 2 TBSP Olive Oil Place strawberries and red wine vinegar in a blender. Blend until mixed well. Add Somersweet (or sugar) to taste. Add salt, pepper & lemon. Blend. Add Olive oil in a stream while blending.

57 | P a g e

Wedge Salad with Harvest Beets 1/4 Head Iceberg Lettuce (cut in a wedge) 1 oz. Gorgonzola Cheese 2 Strips Bacon (cooked crisp and cut in small pieces) 1 Beet (Cooked until tender, cut in wedges) or grape tomatoes 1 /2 Small scallion cut in thin slices 2 TBSP Low Fat Ranch Dressing Take lettuce wedge and place on plate. Drizzle ranch dressing over lettuce. Top with bacon, onions, cheese and crushed croutons. Place beet wedges on side of lettuce and serve.

Cucumber/Tomato Salad 16 grape tomatoes cut in half or 1 Large Tomato cut in chunks 1 Large Cucumber sliced in half length wise & then cut in small half's 1/4 Cup Apple Cider Vinegar 1/2 tsp. Somersweet (if using sugar it will take 1 TBSP) Salt & Pepper 1/2 fresh lemon juice Add to bowl vinegar, Somersweet, lemon juice, salt & pepper. Stir and taste. Adjust seasoning to your liking. Add sliced tomatoes and cucumbers. Stir & refrigerate. You can serve right away but if you can leave them in the refrigerator for at least an hour it's even better.

58 | P a g e

Dinner Recipes

I’m going to divide the dinner section into 4 areas: Poultry, Meat (Beef & Pork), and Seafood & Vegetables (including other side dishes). Something you will learn very quickly about me is that I’m passionate about getting more good protein in our diets. Especially for women, we just don’t consume enough and I’m not sure why that is. What I do know is that when I and the other women I work with get enough protein in our diet we have less sugar cravings. We are fuller and don’t seem to need as many carbs. Most women’s goal should be to get between 105-181 grams of protein in a day. I get the bulk of my proteins from lean meat and fish but I also eat a lot of Greek yogurt (there’s twice the protein than regular yogurt), cottage cheese, and nuts for snacks. As you will see in my meal plan I like to make extra at dinner of these meals so I can then have them a smaller portion the next day for lunch. This helps me get in more protein and is great for making lunch easy the next day. For example the first recipe here is BBQ Chicken. I make a lot of this for dinner and then have it for the next two days at lunch. I either have a couple pieces of chicken cold or make the BBQ Chicken Salad in the lunch section. You’ll see I do that several times in my meal plans.

59 | P a g e

Poultry Recipes This BBQ Chicken recipe is a little bit different in that I make a broth and cook the chicken on the stove. After it gets to about 160 degrees I just add a little sauce and cook it over the BBQ for a few minutes to give it that flavor and then serve. It says really moist without getting burnt. Also if you’re going to serve a big crowd this is great. You can get the chicken all ready and then after everyone arrives you can put it on the BBQ and it’s ready in minutes. It makes great leftovers and is what I use on my BBQ Chicken salad.

BBQ Chicken 8 Cups Water 1 Orange (juiced) 1 Lime (juiced) 1/3 Cup chopped Onions 1/3 Cup Carrots Chopped 1/3 Cup Chopped Celery 1/4 Cup chopped fresh garlic 1/3 Cup Chopped Cilantro 1/4 Cup Sea Salt 1/8 Cup Pepper 4 Thighs (you can add a lot more chicken to this recipe) 4 Drumsticks 1/2 Cup BBQ Sauce (recipe in salad section) Put water in large pot. Add orange juice, lime juice, onions, carrots, celery, garlic, cilantro, salt & pepper. Add chicken and put on high heat until water starts to boil. Cook on med-high heat for 20 minutes. Remove chicken from pot. Cover with BBQ Sauce and place on BBQ about 5 minutes to brown. Serve.

This is probably the simplest recipe you will ever make for chicken breasts but I promise you it will be some of the best grilled chicken breasts you’ve ever had. Because the recipe is so simple you can add this to almost any meal and hit your goals while adding a lot of good protein.

60 | P a g e

Grilled Chicken Breasts 2 - 6 oz. Chicken Breasts Salt & Pepper Rinse off Chicken breasts with cold water. Heat up sauté pan and add salt & pepper to the bottom. Once pan gets hot add chicken and cook until brown and easily lifts from pan. Turnover and brown other side. Place in a 9x13 pan. Bake for 10-15 min in 350 degree oven until internal temperature registers 160 degrees. Let set for 5 min and then serve. Roasted Chicken with Lemon & Thyme 1 5-7 lb. roasting chicken 3 TBSP minced fresh thyme 2 TBSP Olive oil 5 garlic cloves, chopped 2 tsp. grated lemon peel 1 lemon quartered Preheat oven to 450 degrees. Mix thyme, olive oil, garlic, lemon peels, salt & pepper in bowl to form a paste. Rinse chicken and pat dry. Place chicken in roasting pan. Rub all the paste over the chicken. Place lemon wedges in cavity of chicken. Roast chicken 20 minutes. Reduce oven temperature to 375 degrees. Roast chicken until meat thermometer inserted into thickest part of inner thigh register 165 degrees. About 45-55 min. Let stand 10 minutes. Carve and serve.

Teriyaki Chicken 4- 6 oz. Chicken Breasts Marinade 3 TBSP Olive Oil 3 TBSP Sesame Oil 1/3 Cup Soy Sauce 3 Garlic cloves minced 1 TBSP ginger 2 TBSP brown sugar 1 med green onion 1/2 tsp. red pepper flakes Place all ingredients in a Ziploc bag. Add 4 - 6 oz. Chicken Breasts. Coat really well. Refrigerate for at least an hour and up to all day turning often. Grill or pan fry until brown on each side. Bake at 350 degrees 10-20 minutes until chicken registers 165 degrees. Refer to the grilled chicken recipe on previous page for further instructions.

61 | P a g e

CHICKEN WITH ARTICHOKES (4 servings) 1.5 lbs. chicken pieces (I just used thighs) – skinless & boneless 1/4 tsp. salt 1/8 tsp. pepper 1/2 C roasted red peppers - cut into thin strips 1/3 C chopped onion 2 cloves garlic (minced) 1/2 tsp. dried rosemary (crushed) or 2 tsp. snipped fresh rosemary 2 Tbsp. olive oil 3/4 C chicken broth 1 tsp. finely shredded lemon peel 3 Tbsp. lemon juice 1 can artichoke hearts – half any large pieces Rinse the chicken pieces and pat them dry with paper towel. Season with salt and pepper and set aside In a large skillet sauté', onion, garlic and rosemary in hot oil until onion is tender. Remove with slotted spoon, set aside Add chicken pieces to the skillet and cook over medium heat for 10 minutes, turning to brown evenly. Add red peppers, onion mixture, Artichokes, broth, lemon peel, and lemon juice to the skillet. Bring to boil. Reduce heat. Cover and simmer for 20 minutes. Turn off heat and transfer to serving platter. Serve over Quinoa, rice or pasta. My family loves turkey breast so we don’t just have it at Thanksgiving we have it several times a year. I get my turkey breast from a place that pre brines it. If you don’t have that then you can buy one and brine it yourself. I’ve included the directions below. Or just buy one at Costco and bake it for an hour and you’re all set. This is the turkey I use for my pot pie below. Turkey Breast The reason you brine a bird is that salt changes the structure of the muscle tissues in the meat, allowing it to swell and absorb water and flavorings. It also breaks down the proteins, resulting in a tender turkey. This means that despite the moisture loss during roasting and the long cooking time, the end result is a juicier bird, especially the breast meat. How many times have you been served dry, tough breast meat. Two things, they didn't brine the bird and second they typically overcook the meat. To brine the bird you need a container that you can place the breast in and fully submerge it into water. The ratio is one cup of kosher salt and one half cup sugar to one gallon of water. So figure out how many gallons of water you will need to submerge the bird and then add the appropriate amount of salt and sugar. Be sure to dissolve the salt and sugar before adding the bird. Just immerse the turkey breast and refrigerate for at least 8 hours and up to 24 hours. When you are ready to roast, pour off the brine. Rinse the turkey in cold water and pat dry with paper towels. Proceed with your favorite recipe. I just use unsalted melted butter (remember the bird has plenty of salt so anything you do shouldn't add more salt) with some garlic paste. Brush that all over the turkey breast and then add pepper. Place in 350 degree oven for 11 minutes per pound or until a meat thermometer registers 165 degrees. Let the turkey set for at least 20 minutes before serving. Slice it up and enjoy! 62 | P a g e

Turkey Pot Pie 24 oz. Turkey Breast Meat (You can use it from the leftovers of the recipe above or get the Norbest turkey breasts from Costco. Cook both of them up one night & then serve one of them that night & save the other in the fridge for this meal) 2 TBSP Olive Oil 5 Slices of Whole Wheat Phyllo (fillo) dough 1 large onion 1 clove garlic 1 can green beans 1 can peas 4 TBSP Butter 1 TBSP whole wheat flour 2 Cups Chicken Broth ( I like the organic kind in a box) 1/2 tsp. salt Preheat oven to 350 degrees. Heat a medium size sauté pan on high heat. Add olive oil. (If you have raw turkey you would sauté it in the olive oil but I cook mine previously so I skip this step). Add onions and cook for 10 minutes. Add garlic to the pan and cook together with onions another 5 minutes. Take a spoon and pull onions and garlic out of pan and set aside. Take 2 TBSP of butter and melt into sauté pan. Add wheat flour. Stir constantly and cook until mixture is thick and starts to brown (about 2 minutes). Then add chicken broth, salt and pepper to taste and cook until thick. Once thickened add in turkey, onion & garlic mixture, green beans & peas (or any vegetables your family likes to have in pot pies). Cook until mixture is well blended and the meat has heated up (at least 5 minutes). Pour into 4 individual dishes or into a casserole dish. Take 5 sheets of Phyllo dough and spread the remaining melted butter in between each of them. I have a video on my website for how to do this if you haven’t worked with Phyllo dough before. I do two different things here. If it's individual serving dishes I take and cut the dough into 4 equal parts and then layer the 5 slices in different ways and then put them on top of the dish. If I'm doing a big casserole then I add a couple sheets on first and then pile the remaining sheets on top and it kind of resembles a flower. I like the way this bakes up and the way it looks. We all know it's about presentation and how it looks when done that counts. Bake for 10 minutes or until dough is golden brown. Serve immediately. This is a recipe that I got from my friend Luanne. She learned it from an Italian so it's really close to what you will get if you go to Italy (except they make their pasta fresh & we used packaged). This recipe uses Barilla no boil noodles to make it. You could use wheat noodles if you want to make it a little healthier but one pan makes 12 servings and that's only 313 calories so it was still easy to build into a meal plan. This recipe makes 2- 13X9 pans so I make this when I have a big group coming over or I take one pan after I bake it and put it in the freezer so I have a meal already prepared for the next week. Just remove it from the freezer and let it thaw and then you could bake it at 350 until it's gets hot (about a half hour).

63 | P a g e

Turkey Lasagna 2 # ground turkey meat (browned) 2 boxes Barilla No boil noodles 5 - 15 oz. cans whole tomatoes (pureed in a blender) 3 large carrots (shredded) 3 stalks celery (shredded) 1 onion (shredded) 1 1/2 /cups shredded Parmesan Cheese 3 Cups shredded Mozzarella Cheese 2 Cups shredded Italian Blend Cheese Bechamel Sauce 7 TBSP Butter 6 TBSP Flour 3 1/2 Cups Milk Dash of Nutmeg Salt & Pepper Start by making Bechamel Sauce by melting the butter in a sauté pan. Add flour and stir until it's thick. Add milk and stir. Continue to cook and stir for 15 minutes. Add Salt and Pepper and nutmeg. Then make the tomato sauce take the cans of whole tomatoes after to puree them and put it in a big stock pot. Brown ground turkey add a little olive oil, carrots, celery & onion. Sauté for a few minutes. Add turkey mixture to the tomatoes. Cook sauce and add oregano, salt and pepper to taste. Prepare cheeses in separate bowls. Prepare 2 - 9x13 pans with Pam spray. For the layers start with a layer of meat sauce, then noodles, then meat sauce, then Bechamel Sauce and then 1/4 cup of Parmesan cheese, Italian cheese blend and 1/2 cups shredded Mozzarella cheese. Then repeat three more times. Put the remainder of the tomato sauce around the edges like in the video. Cover with foil. Bake at 350 degrees for 50-60 minutes. Let stand at least 15 minutes before cutting. Cut each pan into 12 pieces.

64 | P a g e

Meat Recipes – Beef, Pork & Lamb You’ll see in my meal plans I have mostly poultry and seafood. Yet I do include several meals with these meats as they are a good source of protein. Don’t be afraid to have a meal with a red meat on occasion. You can achieve your ideal shape eating them.

Fire Roasted Fillet Mignon 2 - 8 oz. Fillet Mignon's 1 1/2 tsp. chili powder 1/2 tsp. ground cumin 1 tsp. ground black pepper 1/4 tsp. ground allspice 1/2 tsp. sugar 2 tsp. garlic paste 1 TBSP Lea&Perrins Worcestershire Sauce For Sauce: 1 1/4 Cups Water 3 TBSP Lea & Perrins Worcestershire Sauce 2 tsp. tomato paste 4 large garlic cloves (chopped small Prepare Steaks in a pie pan stir together Worcestershire sauce, chili powder, and cumin, black pepper, allspice, sugar and garlic paste. Evenly rub onto top and bottom of both steaks. Cover and chill for at least an hour and up to a day. Heat a flameproof sauté pan on medium high. Add 1 TBSP olive oil. When hot add both steaks and sear on each side for 2 minutes. Place in a 450 degree oven for 8-10 minutes until meat thermometer registers 125 degrees. Transfer to a plate and tent with foil. To Make Sauce while steaks are roasting, in small saucepan simmer water, Worcestershire sauce, tomato paste, and garlic until liquid is reduced to about 1/3 cup, around 20 minutes. After removing pan from oven and setting aside the steaks. Pour sauce into reserved juices in the sauté pan and deglaze pan over moderate heat. Stirring and scraping up any brown bits in pan. Place steaks on cutting board and cut each steak crosswise into 8 slices. Spoon a little sauce onto 4 plates. Top with steak and drizzle a little more sauce on the top. Each serving about 175 calories & 7 grams of fat, 24 grams of protein

65 | P a g e

Meatloaf 1 1/2 lbs. lean Hamburger 3 TBSP fresh garlic (chopped small) 2 TBSP BBQ Sauce 3 TBSP Dijon Mustard 2 TBSP Skim Milk 3 TBSP Dehydrated Onions 5 Slices Melba toast (crumbled in small pieces) Salt & Pepper 1/2 Cup Sugarless Ketchup (I make my own but you can buy it in the store) Place hamburger in a bowl. Add garlic, bbq sauce, Dijon mustard, milk, onions, Melba toast, salt & pepper. Mix well. Form a loaf shape and place in bread pan. Bake at 350 degrees for one hour. Remove and top with ketchup. Bake another 15 minutes. Let set for 5 minutes and then slice and serve.

Slow Cooked Baby back Ribs with Sugarless BBQ Sauce 1 Slab Baby Back Ribs (about 10 ribs) 2 Cups BBQ Sauce (recipe in side dish section) Turn crock pot on Medium heat. Spread a little BBQ Sauce in the bottom. Cut the ribs evenly (2 bones to each works good) and lay on top of sauce. Then pour the rest of the BBQ Sauce on the ribs. Cook all day (at least 6 hours) in crock pot. Turn down to low if ribs are done. When you're ready to serve heat up your grill. Add a little more sauce to the ribs and place on grill for 2-3 minutes per side. Serve.

66 | P a g e

Pork Loin with Quinoa Stuffing 5 Lb. Pork Loin Roast 1 Recipe Quinoa stuffing (recipe in side dish section) 1 tsp. Cavenders all-purpose Greek seasoning Canned Apples or Baked Apples (recipe in dessert section) Pre-heat oven to 325 degrees Take Pork loin and put one half on the bottom of a baking sheet. Sprinkle with Cavenders. Place Quinoa stuffing on all of it and then place the other half of the pork loin on top. Take butcher string and tie roast together. Top with Apples. Cover with foil (I like to take the foil off for the last 15 minutes to brown it up a bit). Bake for 2-21/2 hours until temperature of pork is at 160 degrees. Let set ten minutes and then carve. Quinoa Stuffing 1 Cup Quinoa (I like Ancient Harvest pre-washed) 2 Cups Organic Chicken Stock 4 TBSP Butter 1 tsp. garlic paste 1/2 Cup shredded Onions 1/2 Cup shredded Celery 2 tsp. fresh Thyme (or sage) 1 Cup Sliced Mushrooms 1/3 Cup Pinenuts 1 Granny Smith Apple (peeled, cored and diced) Put chicken broth and Quinoa in a saucepan. Bring to a boil on med-high heat. Turn heat down to simmer and cover with lid. Cook another 10-15 minutes until all liquid has disappeared. Spread in 9×13 pan. Heat oven to 350 degrees. Heat sauté pan. Add 2 TBSP Butter, garlic paste and mushrooms. Sauté mushrooms until cooked and a little brown. Add to Quinoa and stir. Add 2 TBSP butter to sauté pan and add celery, onions, salt, pepper & thyme. Sauté until onions & celery are tender. Add to Quinoa and stir. Add Apples & Pine nuts. Bake for 30-40 minutes until a little brown on top. Skip this step if you’re going to stuff it in Pork Loin.

67 | P a g e

Grilled Leg of Lamb 5 lb. Boneless Leg of Lamb 4 Cloves of garlic sliced thin Mariande 2 TBSP Fresh Rosemary 6 cloves of garlic 2 TBSP Fresh Lemon juice 1/2 Cup of Olive Oil 1/4 Cup White Wine 3/4 Cup Dijon Mustard Start by making cuts in the leg of lamb in a crossing fashion (refer to video). Then add the slices of garlic into the slits in the meat. Make the marinade by combining all ingredients in a blender and blending it until it's well mixed. Pour half the mixture over the inside of the leg. Roll up and place in a Ziploc bag and pour the rest of the marinade over the top of it. Place in a refrigerator overnight. Heat a grill to 500 degrees. Place 5 skewers through the leg. Place on the BBQ. Cook 10-12 minutes on each side until the thickest part of the Lamb is at 125 degrees. That part will be med. rare and other parts will be more done.

68 | P a g e

Seafood Recipes This section is full of some of my favorite dinner recipes. Fortunately for me I love seafood. I always have so it’s been easy for me to work healthy recipes into my diet with fish. When my daughter-in-law first started dating our son she didn’t like seafood. Little by little she started eating it when she came to our house. Since then she’s become converted. She’s said that she can’t believe what she was missing out on all those years. In fact this first recipe is one I got from her several years after her first exposure at our house to Salmon. If you’re not a big seafood eater try some of these recipes. They are simple and tasty. The most important thing is to start with a good fish. One that’s fresh and hasn’t been sitting around for days. Be sure not to overcook it and the flavor will come through.

Poached Salmon 4-6oz fillets of fresh wild Sockeye Salmon 1 tsp. olive oil 2 TBSP Fresh Dill (chopped) 1/2 Butternut squash (cut into small pieces) 1/2 Zucchini (cut into small pieces) 1/2 Tomato (cut into small pieces) Preheat oven to 425 degrees. Take a large piece of aluminum foil. Spread half olive oil on it. Lay salmon on top and sprinkle with salt and pepper. Brush the rest of the olive oil on top. Sprinkle with fresh dill. Place Squash, Zucchini and Tomatoes all around the salmon. Wrap foil and seal all edges. Bake salmon for 15-20 minutes. It will be done even if the center of the fish is still a little dark red. Try it that way and see if you don't like it better than if you bake it until it's completely light red all the way through.

Seared Ahi Tuna 2 – 8 oz. Fresh Ahi Tuna Steaks 1 TBSP Peanut Oil McCormick’s Montreal Steak Seasoning Take the Ahi and sprinkle a little steak seasoning on it and rub it in. Heat a sauté pan with peanut oil. Once it gets hot add the tuna. Sear on each side 2-3 minutes. The tuna will be rare. You can cook it longer if you want but it’s the best when it’s rare.

69 | P a g e

Seared Sea Scallops 18 Large Sea Scallops (remove tough ligament from the side if still attached) 1 tsp. sweet paprika 1/2 tsp. ground coriander 1/2 tsp. white pepper 1/4 tsp. cayenne pepper 2 tsps. kosher salt 2 TBSP Olive Oil Heat heavy nonstick pan over medium high heat. Mix paprika, coriander, white pepper, cayenne, and salt in a pie dish. Add olive oil to hot sauté pan. Pat scallops dry. Coat each side with seasoning. Place in hot pan. Cook 2 minutes and then turn over and cook another 3 minutes and serve immediately.

King Crab Legs 4 Large King Crab Legs 4 TBSP Melted Butter Score the crab legs like shown on the video for ease in breaking them open once they are cooked. Take a large pot and fill half way with water. Bring to a boil. Drop the crab legs into the pot and cook for 5 min. Remove from pot and drain off water. Place on a plate with 2 TBSP drawn butter and serve.

Chipotle Shrimp 1 lb. Large Shrimp (20-25 per pound) 6 TBSP Butter 1/2 Cup white wine 3 TBSP Worcestershire sauce 1 -2 large chipotle chilies in adobo, minced, plus 2 to 3 tsp. adobo sauce 5 large garlic cloves, minced 1 tsp. salt

Preheat oven to 400 degrees. Melt 2 TBSP Butter in a sauté' pan that is heat resistant and can go in the oven. Stir in the garlic and just brown it slightly. Add Worcestershire sauce, white wine, chipotle chilies, adobo sauce and salt while continuing to stir mixture. Toss shrimp with sauce until coated and place in oven for 8-10 minutes. Just until shrimp are cooked through. Then remove the shrimp from the pan and set aside. Put back on the burner at medium heat and stir in the additional 4 TBSP of butter. Once this cooks down just a little add the shrimp back in to the sauce and serve. Best suggestions are to serve over rice, pasta or Quinoa.

70 | P a g e

Garlic Lemon Shrimp with Pesto & Pasta 30 uncooked shrimp (peeled & deveined) 3/4 cup Olive Oil 7 cloves garlic (chopped) Juice from 3 lemons 1 cup fresh parsley (chopped) 1/2 Cup Basil Pesto 1/2 Package Wheat Pasta Place olive oil, lemon juice, garlic, parsley and shrimp in a Ziploc bag Marinate in the refrigerator for at least 30 minutes and up to 2 hours turning on occasion. Heat a sauté pan to medium high heat. Pour shrimp and marinade into pan. Bring a pot of water to boil on another burner and cook pasta according to directions. Sauté' shrimp quickly 2- 3 minutes per side and then remove from heat. Drain pasta and place in a serving bowl. Pour Pesto sauce on Pasta. Add Shrimp. Toss together and serve. Makes 5 servings.

Baked Halibut 2- 6oz Fresh Alaskan Halibut Fillets 1 TBSP Olive Oil 1 1/2 TBSP Fresh Lemon Juice 1 Clove garlic chopped fine 1 1/2 TBSP fresh basil (if you have to use dried use 1 1/2 tsp.) Salt & Pepper Preheat oven to 425 degrees In a bowl mix olive oil, lemon, garlic, and basil. Salt and Pepper halibut fillets. Brush olive oil mixture on both sides. Place on a pan and bake for 6-8 minutes. When it's done (white on the outside still a little translucent in the middle) place on top of hollandaise sauce (recipe in the breakfast section) and serve.

71 | P a g e

Macadamia Nut Crusted Halibut 2 - 6 oz. fresh halibut fillets 1 TBSP Butter 1/4 Cup Panko Breading 10 Macadamia Nuts 2 TBSP fresh parsley chopped Salt & Pepper Heat oven to 425 degrees. Melt butter in a pie plate. Spray Pam on cookie sheet. Chop nuts and add to panko breading & parsley in another pie plate. Salt & Pepper the halibut. Dip each fillet in butter and then coat them in the breading. Bake for 6-8 minutes.

Baked Tilapia in Parchment Paper 4- 6 oz. fillets of fresh or frozen Tilapia Salt & Pepper 1 TBSP olive oil 1 TBSP Butter (melted) 1 tsp. garlic paste 2 Oranges (juiced) 1 lemon (juiced) 1 lime (juiced) 1 TBSP Water 1 TBSP Cornstarch 1/2 tsp. ginger Take a sheet of parchment paper and lay on counter. Spread a little butter and olive oil on the bottom of it. Salt and pepper your Tilapia and lay on the parchment paper. Mix garlic paste with remaining butter and spread on the top of the fish. Fold parchment paper around fish like shown in the video. Putting baking sheet and cook at 400 degrees for 20-25 minutes. Just like all fish don't overcook it. This fish will be a little translucent in the middle and will still be done. While the fish is baking take the juice from the oranges, lemon and lime and put in a sauce pan. Add cornstarch to water to make a paste. Add the cornstarch to the juices. Heat on medium until the sauce thickens. Add ginger and remove from heat. After fish is cooked remove paper and drizzle citrus sauce over the top and serve.

72 | P a g e

Vegetables & Side Dish Recipes There’s not a lot to most of these recipes. I believe in buying the freshest vegetables I can and then cooking them simply to preserve the flavor and nutrients and not add a lot of calories to them. I don’t have a lot of potato or rice recipes as I’ve tried to reduce those two items from my daily menu. I do like sweet potatoes and Quinoa so you’ll see a couple of those recipes here.

Apple-Onion Green Beans 2 Cups Green Beans (trimmed) 1/2 Cup Onion (chopped) 1 TBSP olive oil 1/2 Apple Juice Salt & Pepper Steam green beans for 5 minutes (or until they are done the way you like them). While the green beans are cooking sauté' onion in olive oil. When they are soft add apple juice. Cook apple juice down until it almost disappears. Add Green Beans to onions. Cook for a minute to blend flavors. Salt & Pepper and serve.

Caramelized Brussels Sprout 2 Cups Brussels Sprout (cut the ends off and slice in half length wise) 1 TBSP Sesame Oil 2 TBSP Butter 2 TBSP Sesame seeds 1/4 tsp. red pepper flakes (can add more if you like it really spicy) Start by covering Brussels sprout with cold water in a heavy sauce pan. Bring to a boil on med-high heat and cook for 10 minutes. Drain. Add Sesame oil and butter to a sauté pan and cook until butter starts to turn a little brown. Add Brussels sprout and cook stirring occasionally until sprouts are starting to get brown (see video). Sprinkle with sesame seeds, salt and pepper and red pepper flakes. Stir until well incorporated and serve.

73 | P a g e

Brussels sprouts with Maple Syrup 2 Cups Brussel sprouts 1 TBSP Butter Salt & Pepper 1/2 TBSP Pure Maple Syrup Prep Brussel sprout as on the video. Place in pan and cover with cold water. Bring to a boil and cook for 10 minutes until tender. Drain. Melt butter in sauce pan until a little brown. Add cooked Brussel sprouts. Sauté until the entire Brussel sprout are completely coated in butter. Add salt & pepper. Add maple syrup and cook for just another minute. Spaghetti Squash 1 Large Spaghetti Squash 1 TBSP Olive Oil Salt & Pepper 1 TBSP butter 1 TBSP Pure Maple Syrup Pre-heat oven to 350 degrees. Cut squash in quarters. Clean it out. Brush each quarter of squash with olive oil. Salt and pepper. Bake for 45 minutes or until squash is tender. Remove from oven. Take fork and pull squash off the peel like in the video. Heat butter in sauce pan. When it starts to turn a little brown, add squash to pan. Sauté for a few minutes just to coat the butter on the squash. Add salt and pepper if needed. Drizzle the syrup on the squash. Stir & serve.

Butternut Squash Cheese Fries 1 large butternut squash, peeled and seeded 1 tbsp. olive oil 1 1/2 tsp. Sea Salt 1/2 tsp. pepper ¼ c grated Parmesan cheese Preheat oven to 450 degrees Line baking sheet with foil. Cut squash in ¼” pieces (in the shape of fries). Toss squash in olive oil and spread onto foil. Sprinkle with salt and pepper. Bake 30 minutes – flip fries half way through the baking process (fries should be light golden). Sprinkles fries with cheese and return to oven for 2 more minutes.

74 | P a g e

Grilled Asparagus 14 Asparagus stems 1 TBSP Olive Oil Salt & Pepper Parmesan Cheese Trim Asparagus. Lay on a cookie sheet and drizzle olive oil over asparagus. Salt and pepper and sprinkle grated Parmesan cheese over it. Bake at 350 degrees for 10 minutes until tender.

Grilled Sweet Potato Fries 1 large Sweet Potato (cut like medium fries) 1 TBSP Olive Oil Salt & Pepper Heat outdoor grill to 450 degrees. Take foil and make a dish of it by folding up the sides to create a small jelly roll pan. Place sweet potato fries on pan and drizzle olive oil on them. Stir them around until coated. Salt and pepper. Place on top of grill and cook for 30 minutes or until tender turning ever 5-10 minutes to prevent burning. Makes 2 servings.

Baked Sweet Potatoes 2 Medium sized sweet potatoes1 2 TBSPS Butter 1 TBSP Pure Maple Syrup Preheat oven to 425 degrees. Wash potatoes and poke two sets of holes in them with a fork. Place on oven racks. Put a cookie sheet on rack below to catch the drippings. Bake 60-75 minutes until they are tender to the touch.

75 | P a g e

Quinoa Pilaf 1 Cup Quinoa (I like Ancient Harvest pre-washed) 2 Cups Organic Chicken Stock 2 TBSPS Olive Oil 1/2 Onion (diced) 1/2 Cup diced Carrot 3 cloves Garlic Chopped Salt & Pepper 1/2 Cup Fresh Parsley (chopped) Bring chicken stock and quinoa to a boil. Reduce to medium heat and cook for 15 minutes or until all the moisture has evaporated. While the quinoa is cooking sauté onion and carrot in olive oil until soft but still firm. Add garlic and cook for another 2 minutes. Add vegetables to cooked quinoa, salt and pepper and parsley. Grilled Artichokes 2 Whole fresh Artichokes 1/4 Cup Lemon Juice 1 tsp. Olive Oil Salt & Pepper 1 TBSP White wine 2 tsp. chopped fresh garlic (or you can use crushed garlic in a jar) Prepare a bowl of water with lemon juice to soak the artichokes in. Heat broiler or BBQ grill. Cut Artichokes in half, trim stem and tops taking off old outer leaves. Place in lemon water to soak while you're preparing the others. When all the artichokes are prepared, drain and place on baking pan. Brush with olive oil and salt & pepper. Broil or grill for 5 minutes on each side. While artichokes are cooking prepare 4 foil sheets to wrap each half in. Once artichokes are done place each half on a foil sheet. Preheat oven to 425 degrees. Add 1/4 of the white wine to each artichoke. Add a half tsp. of garlic to each. Form a tent around the artichoke and seal it so that it will steam in the oven. Place back on baking sheet. Bake for 45 minutes. Serve with Green Goddess dressing.

BBQ Red Potatoes 3 medium red potatoes 2 TBSP of butter 1/4 onion sliced thin Garlic salt Salt & Pepper Heat Grill to between 450-500 degrees. Slice potatoes in thin rounds. Place half of them on a sheet of foil. Take half the butter & onions and spread over the top of the potatoes. Add garlic salt, salt and pepper. Add the rest of the potatoes, butter and onions on top. Sprinkle with some additional garlic salt, salt and pepper. Wrap the foil so it's really secure. Place the foil on the grill. Turn every 5 minutes. Cook for 25-30 minutes until potatoes are tender and serve. 76 | P a g e

Desserts & Snacks

This section will be some of my favorite recipes. I really enjoy finding ways to make desserts that are tasty yet don’t pack a lot of calories. Also I like to play around with desserts to see if I can get them to fit into a meal plan. If you have a favorite snack or dessert you should do the same. Maybe a smaller portion will do it. Or you might have to take the sugar out of it and add a substitute. Try making it without oil (many recipes you can use yogurt, applesauce etc. in place of oil) or use a lower calorie, lower fat substitute. I’ve made several recipes with low fat cream cheese and haven’t sacrificed the flavor. The other thing I do is save my really special treats for my cheat day and don’t change the recipe that much. I do that when I want to have cake pops or chocolate éclairs (both of these recipes are on my food blog). I’ve worked on them to reduce the calories but in the end I just have smaller portions of them and have them on my cheat day. The main point of this is to say that you have some things you currently eat and you know they really aren’t good for you. We’re not asking you to completely give them up, just plan better. My experience is when I finally started understanding my body and what makes me feel the best, some of the treat foods that I used to love (apple fritters) just don’t appeal to me anymore. When I eat one now it makes me sluggish and a little nauseous. That’s the interesting thing that happens when you start feeding your body really great fuel foods that it likes. As you work on your belief cycle and visualization eventually some of these foods just won’t sound good to you. And by saying that you still can have them if you want to you give yourself permission so you don’t go into deprivation mode. Nothing stops a healthy eating program faster than telling yourself you can’t have something. All of a sudden that’s all you can think about is the one or two items that you can’t have now that you’re on a healthy eating plan. It will eventually backfire on you. So let yourself know you’re going to be able to have that treat and plan the day you can have it. It releases the mind to think about other things that are more productive in helping you achieve your ideal shape. So listed in this chapter are recipes that I’ve changed quite a bit to lower the calories. Most of them I will build the portion into a snack for that day or as a dessert for dinner on my cheat day. If you have a great dessert recipe that works into a daily meal plan that you think others would like I’d love to hear about it. I’m always looking for new recipes to add to my food blog. Email me at Carla@idealshape.com.

77 | P a g e

Chocolate Mousse Cake 3/4 cup Unsweetened Cocoa Powder 3/4 cup boiling water 3 cups Skim Milk 3 scoops IdealShape Chocolate protein powder 1 pig Angel Food Cake mix (or you can make one from scratch below) 3 envelopes Sans Sucre Low fat, sugar free Chocolate Mousse Mix 1 envelope dry whipped topping mix Add cocoa powder to boiling water and mix until completely dissolved. Set aside to let cool. Mix milk with IdealShape protein powder until dissolved. Add Mousse mix and whipping cream. Beat on low with electric mixer until combined and then beat on high for 5 minutes. Refrigerate. Preheat oven to 350 degrees. Line two cookie sheets with parchment paper. Mix Angel food cake mix with 1 cup cold water and cocoa mixture. Follow directions for mixing on package. Divide batter in half and spread onto each cookie sheet. Bake for 10-15 minutes (really watch this as it doesn't take long since it's so thin). Cake will be done when the top looks dry. Invert onto wire racks to cool. Once cakes are cooled, top one of them with about half the mousse mix. Then put the next layer on top of the mousse and frost it with the remainder of the mousse mix. Refrigerate at least 4 hours. Slice into 24 servings for the nutrition data below to be accurate. Calories

134

Protein 5 grams

Fat 2.5 grams

78 | P a g e

Chocolate Molten Cake 6 oz. Dark Chocolate (you want it to be at least 60% cocoa I like Ghirardelli) 7 TBSP Butter 2 large eggs 2 large egg yolks 2 tsp. truvia or your favorite sugar substitute 3 TBSP Whole Wheat Flour Fresh Raspberries for garnish Preheat oven to 350 degrees. Butter 4 glass custard cups. In microwavable dish put 4 ounces of chocolate and the butter. Microwave on high for about a minute until chocolate is melted. Stir and set aside. In mixer add eggs, egg yolks, and sugar substitute. Mix until pale and thick about 10 minutes. Add flour and melted chocolate. Mix for about 5 more minutes. Pour batter into custard cups until about 1/3 full. Place 1/2 ounce of chopped chocolate in the center of the batter in each cup (see video), and then pour more batter on top, dividing equally among the 4 cups. Place the cups in the oven and bake for about 12-14 minutes, until sides seem stiff but center jiggles when you touch. Cool for a few minutes. Slide sharp knife around edges. Flip over onto a plate and remove custard cup. Serve with raspberries.

79 | P a g e

This is one of my desserts I make to have on my Cheat Day. Chocolate Éclairs You take the Pate Choux dough, fill it with French vanilla custard and frost it with chocolate. PATE a CHOUX: 2 cups water 1/2 cup butter Dash salt 2 cups white flour 10 eggs Pate a choux (dough for puffs): Bring to boil the water, butter and dash salt. Add flour until it balls up. Cook about 1 minute then remove from heat. Let cool about 30 minutes. Preheat oven to 400 degrees. In mixer, beat at high speed, adding eggs one at a time so that each egg is fully incorporated before the next is added (about 30 seconds). Use a pastry bag to pipe pate a choux onto greased baking sheet or put parchment paper down; pipe into round clumps about 6 ounces each for cream puffs or into long shapes for éclairs. Bake 15-20 minutes, without opening the oven. Once you can touch them make a small hole in one end to let the steam out. Let cool completely before filling. Fill with French Vanilla Custard & frost with Chocolate (I melt premium chocolate chips) for éclairs or for cream puffs fill with whipping cream and dust with powdered sugar.

French Vanilla Custard 1/3 cup Somersweet Blend (or Sugar) 1 TBSP Flour 1TBSP Corn Starch ¼ tsp. salt 1 ½ cups Milk 2 slightly beaten egg yolks 1 tsp. vanilla 1/2 cup heavy whipping cream In saucepan, combine sugar, flour, cornstarch and salt. Gradually stir in milk. Cook on med. heat until mixture thickens and boils, stirring constantly. Cook another 2 to3 min. Stir a little hot mixture into egg yolk; return to hot mixture. Cook and stir till mixture just boils. Add vanilla; refrigerate until cold. Whip the cream until stiff. Add to custard and serve. If making for éclairs omit the whipping cream and double the recipe.

80 | P a g e

Peachy Creamy Phyllo Cups 12 Phyllo Cups 1 Recipe French Vanilla Custard (recipe above) 4 Fresh Peaches (peeled & sliced) Whipped Cream Take each Phyllo Cups and put a spoonful of vanilla custard in it. Place a spoonful of peaches on each cup. Add a dollop of whipped cream on each one. Serve. Phyllo Cups 4 Sheets Phyllo Dough (sometimes it's called Fillo) thawed 1 TBSP Butter (melted) Preheat oven to 350 degrees. Put one sheet of Phyllo dough on a cutting board. Brush a little butter on it to cover it and place another sheet of dough on top of it. Cut into 6 equal squares. Place three of the squares on top of each other turning each section to create a petal look (see video). Press into a muffin tin. Make the other 3 cups. Bake for 9-10 minutes until golden brown. Cool and then fill. Makes 4 Phyllo Cups

I like to make angel food cake from scratch which I include in several desserts. If you don’t like to make this cake from scratch you can get a box and make it per the directions. You’ll just have to add the calories into your meal plan. Sugar Free Angel Food Cake 1 cup sifted cake flour ¾ cup Somersweet Baking Blend (you can use sugar or your favorite sugar substitute) 6 egg whites 3/4 tsp. cream of tartar ¼ tsp. salt 1 tsp. vanilla Prepare a 9” cake pan. Spray sides and flour. Cut parchment paper for the bottom of the pans. Preheat oven at 375 degrees. Sift flour with 6 TBSP of Somersweet Baking Blend 2 times; set aside. Beat egg whites with cream of tartar, salt and vanilla till stiff enough to form soft peaks but still moist and glossy. Add remaining 6 TBSP Somersweet Baking Blend, 2 TBSP at a time, continuing to beat till egg whites hold stiff peaks. Sift about ¼ of flour mixture over whites; fold in. Repeat, folding in remaining flour by fourths. Bake at 375 degrees for 20-25 minutes until golden brown. Cool upside down on rack. If using the next day you can wrap in saran wrap after the cake is completely cooled. 81 | P a g e

Apple Crisp 6 Granny Smith Apples (peeled, cored & sliced) 3.4 Cup Somersweet Baking Blend (you can use sugar or another sugar substitute that you have converted) 1 TBSP Cinnamon 1 TBSP Nutmeg 1 tsp. kosher salt 3 oz. Cream Cheese (soften) 1 1/2 Cups Granola topping 2 TBSP Butter Preheat oven to 350 degrees Take sliced apples in a bowl and add sugar, cinnamon, nutmeg & salt. Stir until apples are really coated. Spread in 9 x 13 pan. Bake for 45 – 50 minutes until the apples are tender. After they are cooked add cream cheese to apples. Transfer to a pie plate. Top with Granola topping. Melt butter and drizzle on top of granola. Bake for 20 minutes until topping is brown and a little crunchy. Granola 5 cups rolled Oats 5 cups spelt flakes (you can get these at a whole foods store or order on line) Pure Maple Syrup 2 cups sliced Almonds 2 cups shredded unsweetened coconut 1 TBSP vanilla 1/2 cup olive oil 1/2 cup pure maple syrup 1 cup Golden Raisins Preheat oven to 225 degrees Mix together oats, spelt, almonds, coconut, vanilla, olive oil & maple syrup until well coated. Bake for 3 hours. Once it’s cooled add raisins and store in airtight container.

Strawberry Yogurt Parfait 5 Strawberry’s sliced (or any berry you like) 1/2 Cup Greek Vanilla Low-fat Yogurt 1/4 Cup granola (recipe above) Place strawberries in a bowl. Top with yogurt and granola.

82 | P a g e

Lemon Raspberry Angel Cake 1 Pkg Angel Food Cake Mix (or make from scratch recipe above) 3 Pkgs Sugarless Lemon Mousse Mix or 1 Large Box Sugarless Lemon Jell-O Pudding 2 1/2 Cups Skim Milk 2 pints Raspberries (cleaned and dry) Preheat oven to 375 degrees. Mix pudding or mousse mix according to directions. Make cake mix according to package or double recipe above and spread batter into two 9” cake pans. Bake for 20-25 minutes until the cake is golden brown. When you remove them from the oven turn upside down on cooling racks. Once their cooled. Take one cake and place on a plate. Place 1 pint of raspberries on the top of the cake and spread a third of the lemon mousse over them. Place the second cake on top of the mouse. Spread the rest of the mousse over the top and sides of the cake. Garnish the top of the cake with the other pint of raspberries. Cut in 12 slices. Quinoa Pudding 8 Cups Skim Milk 1 Cup Uncooked Quinoa 1/2 Cup Truvia (or your favorite sugar substitute or you can use 1 Cup Sugar) 2 TBSP unsalted butter 1 tsp. vanilla 1/4 tsp. salt 1/2 tsp. nutmeg 1 Cinnamon stick or 1/2 tsp. ground cinnamon 2 Eggs 2 TBSP Half & Half 2 Scoops IdealShape Meal Replacement Shake Vanilla 1 1/2 Cups Raisins (if you like, plumb them up by covering them with water and cooking them in the microwave for 1 1/2 minutes. Then drain them off) 1/2 tsp. cinnamon (sprinkle on the top if you like more cinnamon) Bring milk, quinoa, sugar (or substitute), butter, vanilla, nutmeg, cinnamon stick (or cinnamon) and salt to a boil in a 4 quart heavy sauce pan over moderately high heat. Then reduce the heat and simmer, uncovered, stirring frequently, until quinoa is very tender about 45 minutes. Take your eggs and half & half and mix into a heat resistant container. Add two cups of quinoa mixture to egg mixture, whisking constantly. Stir egg mixture into remaining quinoa mixture in pan. Add raisins and IdealShape Meal replacements shake. Stir and cook another 15 minutes until mixture is thick and creamy. Remove cinnamon stick if you used one. Pour pudding in a 9 X 13 baking dish or 3 Quart casserole dish. Sprinkle with additional cinnamon. Chill pudding, covered for at least 3 hours.

83 | P a g e

Triple Berry Pie 2 Pillsbury Pie Crusts (thawed) 8 Cups Fresh or frozen Berries (thawed) (3 cups) Blackberries, (3 Cups) Raspberries and (2 Cups) Blueberries 1/2 Cup Orange Juice 1/4 Cup Cornstarch 2 TBSP Tapioca Flour 1/4 Cup Somersweet Baking Blend (or sugar) In a large bowl place thawed or fresh berries. In a small bowl add orange juice, cornstarch, tapioca flour and sugar substitute. Stir until dissolved. Add to berries and stir really well until berries are coated. Set aside for 15 minutes. Preheat oven to 450 degrees. Place one pie dough in the bottom of the 9 inch pie pan. Add the berry mixture to pie pan. Roll out second pie dough just a little bigger. Make some slits in the dough. Place on top of the berry mixture. Fold top pie shell over the edges of the bottom pie shell and crimp tight (this prevents mixture from bubbling out the sides). Decorate the edges in your preference. Bake for 15 minutes. Drop temperature to 350 degrees and bake for 40-50 minutes. If edges of pie crust start to get too dark cut a piece of tin foil and just cover the edges while keeping the middle exposed to the heat so it can continue to bake until it’s golden brown. Let cool completely so it won’t be runny when you cut it. Peach Pie 10 sheets of Phyllo (Fillo) Dough 2 TBSP Butter 8-9 Peaches (peeled, pitted and sliced) 1/4 Cup Tapioca Flour 2 tsp. lemon juice 1/2 tsp. cinnamon 1/2 tsp. nutmeg 1 TBSP Somersweet (if you’re using sugar 1/4 Cup) Make bottom crust by placing 2 sheets of Phyllo Dough on a cutting board. Brush a little melted butter on it. Place another 2 sheets of Dough a little more butter and 1 more sheet of dough. Place in the bottom of a pie pan. Boil water. Score peaches with an X on the bottom. Drop into the water for 1 minute. Pull from water and drop into a bowl of cold water. Peal peaches, take out pit and slice in small pieces. Place in a bowl. Add lemon juice and stir. Take tapioca flour and add Somersweet, cinnamon. Nutmeg and stir together. Add to peaches and coat completely. Pour into pie pan. Take 2 sheets of Phyllo dough and place on cutting board. Brush with a little butter, place 2 more sheets crosswise and brush with butter. Add the last sheet crosswise again. Add the last of the butter. Place on top of peaches. Cut dough an inch beyond the edge of the pie pan. Fold top over bottom dough and tuck under. Sprinkle a very little Somersweet or sugar on top. Bake at 425 for 15 minutes. Drop temperature in the oven down to 350 degrees and cover pie loosely with foil to prevent burning. Bake for another 50 minutes. Let cool for at least an hour so it won’t be so runny. If you want to cut it right away, serve in bowls. 84 | P a g e

Lemon Fruit Tarts with Phyllo Cups 12 Phyllo Cups (recipe on earlier page) 5 egg yolks 1 Cup sugar (I use 3/4 cup sugar substitute like Truvia) 2/3 Cup fresh lemon juice 4 TBSP Butter cut in pieces & softened at room temperature 12 Strawberries 36 Raspberries 24 Blackberries (or you can add blueberries also) Get the water boiling in the pot that is the bottom to your double boiler. Take a metal bowl that fits on your double boiler and add egg yolks, sugar or sugar substitute and lemon juice. Mix well. Set on top of the boiling water and stir frequently until mixture is thick enough to cover the back of a wooden spoon. Remove from heat and add butter mixing well. If you have time chill in the refrigerator overnight. If you need it right away set the metal bowl in an ice bath and stir. Mixture will cool in about 15 minutes. Take a Phyllo cup and add a spoonful of lemon curd to the bottom. Arrange the fruit on top. You can top with whipped cream if you like. One recipe makes 12 cups. Total calories when using the sugar substitute is 145 each. It has 9 grams of fat, 13 carbs and 3 grams of protein.

85 | P a g e

86 | P a g e

Book 4 IdealShape® Fitness Program By

Skyler Meine, CPT

87 | P a g e

A Step-by-Step Guide to Five Target Areas Exercise is an essential component of the IdealPlan. The right exercises done the right way are proven to deliver powerful weight loss results. The IdealShape Fitness Program is not rigorous or extreme fitness; these exercises are designed to be simple, effective and convenient. The program is set up to accommodate your schedule. And you can do the exercises at the gym or right at home with minimal equipment. Following is the complete fitness program divided into five components. We walk you through each one step-by-step. By targeting these five key areas, you will burn fat while building strength and endurance. Again, this is an introductory fitness program, so our aim is to combine simple exercises that have maximum impact in a short amount of time – for lasting, healthy results.

1. Foam Rolling Before and after a workout, you need to stretch and warm up your muscles. Using the IdealShape Myofascial Release Roller for your warm up and cool down, you will release muscle tension and get your blood moving. Doing this regularly leads to increased pliability and range of motion. It will also improve muscle quality and break down pockets of tension which could lead to discomfort or injury. In addition to releasing muscle tension pre- and post-workout, foam rolling is a good exercise any time your muscles are tense or contracted.

2. Active Stretching Active stretching is used to warm up, lengthen and strengthen the muscles. It creates an expanded range of motion, and is more effective than static stretching. Suppose you can’t touch your toes because you simply haven’t done it for a while. Or maybe you’ve never completed a full lunge or deep squat before. Active stretching lengthens the key muscles you will be using in your workouts through basic movements that build on top of one another. You will grow stronger through the new range of motion, and this increased mobility and strength will enhance future workouts.

3. Resistance Training Resistance or strength training builds muscle mass to improve metabolism. We use a total body approach and work all the major muscle groups, which is more effective for weight loss than focusing on isolated muscles. It’s also a better use of your time. Exercise bands are great for training multiple muscle groups as well as increasing range of motion. The IdealShape resistance band kit comes with three bands in varying resistance levels so you can build strength at your own pace. These simple bands can be used to target the arms, legs, back, chest and abs, for full-body resistance training.

Two Muscle Myths You Can Forget About: è People fear they’ll lose muscle when they start losing weight. While this can happen with accelerated weight loss, the IdealShape fitness program is designed to help you maintain (and even increase) muscle mass while blasting fat. In addition to strength training, our nutrition supplements and weight loss shakes include protein to help you build muscle. è Many women worry about “bulking up” through strength training. It’s not likely to happen with the IdealShape Fitness Plan. You will build muscle, and you will become stronger and more toned, with better metabolism. But because women build muscle differently than men, you won’t walk away with bulging biceps or gladiator quads.

88 | P a g e

In addition to fueling your metabolism, strength training builds muscle mass and strengthens connective tissues and bones. It can help prevent or alleviate osteoporosis and arthritis, and is a boon to overall health. “[M]uscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health,” reports WebMD’s Barbara Russi Sarnataro.

4. Core Many often mistake a “core workout” for exercise that targets the abdominal area. While your core does include the abs, it is also comprised of your lower back and glutes. Essentially, it is the center of your body: stabilize and strengthen this powerhouse , and you’ll improve your overall health throughout your lifetime. “31 million Americans experience lowback pain at any given time,” says the American Chiropractic Association. Core muscle strength can prevent this and many other health problems, and will also increase balance, strength and focus while you exercise. The IdealShape 65cm Burst-Resistant Exercise Ball is a great tool to improve core stability for more productive workouts without the risk of injury.

5. Cardio Cardiovascular exercise improves the heart’s ability to deliver oxygen to the muscles efficiently and effectively. But if your goal is to lose excess fat, some types of cardio are better than others. We use metabolic circuits and interval cardio training because they burn more calories than steady mid-intensity cardio (such as jogging on a treadmill at a steady pace). Plus, they prepare you for more calorie burning post-workout.

Ready to triple the effectiveness of your workout? We incorporate three ways to maximize calorie burn: High-Intensity Training. Metabolic circuits and interval cardio at high intensity levels will burn much more fat than steady low-intensity cardio. Metabolic circuits are a series of exercises performed quickly, with high repetitions and active rest between each exercise. You can repeat the circuit and use it to target the lower body, upper body, core or all three. Each week you’ll progress with increased reps and additional exercises. High-intensity interval cardio similarly pushes your body more than steady cardio. A steady, continuous exercise lets the body adjust to the pace and it begins to conserve energy. Interval cardio keeps the body off balance so it can’t hoard calories, and it also works multiple muscle groups at once. The After burn Effect. Interval cardio is more effective for weight loss than aerobic training because, in addition to the amped calorie burn during the workout, you will continue burning calories for up to 48 hours afterward. How? High intensity exercise, i.e. strength training, metabolic circuits and interval cardio, rev up your metabolism. That boosts “excess post-exercise oxygen consumption,” or EPOC. That extra oxygen consumption is your body going through a recovery process after a workout, and it uses up calories to do so. That doesn’t mean you should skip steady aerobic exercise altogether. It still burns fat, and it’s good to do some moderate-intensity exercise to let your body rest between high-intensity workouts. The Compounding Effect. Another way to maximize calorie burn is to plan your exercise days consecutively. That means you might work out three days in a row and take the rest of the week off. Or, better yet, keep up the moderate cardio but skip the strength training for the rest of the week. The compounding effect works because you aren’t allowing your body to fully recover from a workout, so you have a raised level of oxygen when you go and workout again. 89 | P a g e

Do keep in mind that you need to give your muscles a rest, so it’s important with compounding exercise not to stress the same muscles with weight-lifting movements two days in a row. IdealShape Tip: To burn calories, you need to do more than exercise – you must create a caloric deficit. You can exercise six hours a day but if you’re still eating too many calories, you won’t get any closer to your ideal shape. The IdealShape protein shakes and supplements are a healthy way to cut back on calories and suppress hunger while getting the nutrition you need.

Now Let’s Get Started! This book is going to help you achieve a lasting change, not a weight loss “quick fix.” If you aren’t ready to work hard and reach your goals, exit now! However, if you are ready to get and keep your IdealShape, then let’s get started. Write down your main goal and pick an “end date” – the date you want to cross the finish line. Say you want to lose 30 pounds in the next 90 days. Break up the goal into daily, weekly and monthly goals. Be ambitious but realistic. If you have three months, then you want to lose around ten pounds a month, or just over two a week. Doesn’t your goal seem easy when you break it down? Don’t forget to set goals for maintaining your IdealShape once you’ve achieved it. Read through all of the exercises so you are familiar with the IdealShape Fitness Program. Check the Weekly Calendar to find out when you should do each section. The Training Worksheets will guide you through repetitions and sets for each exercise, and they also include tips for how to make the exercises most effective. And stay tuned: at the end of this book you’ll find nutrition and health tips to maximize weight loss! IdealShape Tip: Many of the following exercises can be done without the Balance Ball, Exercise Bands and Myofascial Release Roller. However, we have designed this equipment to work with the exercises for ultimate results. IdealShape sells these items on its website.

90 | P a g e

IdealShapeTM Workout

1. 2. 3. 4. 5.

Foam Rolling Active Stretching Resistance Training Core Cardio

91 | P a g e

Foam Rolling – 10 minutes Foam rolling is a good way to release muscles before and after a workout. Using the Myofascial Release Roller to massage the length of your muscles, spend about 20-30 seconds on each muscle – longer if the area is sore or tight. This will prevent injuries and drastically improve your muscle quality. You may experience pain at first because the fascia (muscle) is tight, but over time your muscles will release and become less painful. It is best to start light and increase pressure slowly. Be sure not to roll over your joints – work only the muscles. Engage your core muscles while rolling for strength and support.

Calf and Hamstring Massages

Calves: Sitting down on the floor, place the foam roller under your ankles and prop yourself up with both hands. Use your arms to pull your body along the roller, from the ankles up to the bottom of your knees and back again. Use slow and controlled movements. You can do one leg at a time or both at once.

Hamstrings: Place the roller under your leg just above the back of the knee. Roll up to the bottom of your glutes and back again. Remember to spend extra time on the tight spots. 92 | P a g e

IT (Iliotibial) Band Massage

IT Bands: The IT band runs along the outer side of each thigh, and you may not have even realized this was a trigger point for tension. Lying on your side, place the bottom outer thigh on the roller. Rest your bottom arm on the mat for support. Bend the top knee and extend it at a 90 degree angle, with your foot firmly placed on the mat. Roll your IT band along the roller from outside the knee to the top of the hip.

Quad, Hip Flexor and Inner Thigh Massages

Quads: Lie on your stomach with elbows propped up for support. Place the roller under your leg starting just above the knee. Roll up to the hip and back again.

93 | P a g e

Hip Flexors: Place the roller under your hip flexor (where the leg meets the pelvis). Roll up and down along the basin of your hip flexor, keeping your core strong to prevent injury.

Inner Thighs: Still propped up on your elbows, bend one knee and extend the leg out at a 90 degree angle. With foam roller parallel to the body, place it under your thigh and roll from mid-thigh to knee. When finished, roll from mid-thigh to groin.

94 | P a g e

Glute Massages

Glutes: Sit on the foam roller and cross one leg over the other. Roll up and down along the glutes with slow and controlled movements.

Upper Back and Lateral Massages

Upper Back: Place the roller under your mid-back. With hands behind your head, elbows out, roll up along your upper back to the top of your traps (trapezius muscles). Roll back down and repeat.

95 | P a g e

Lats: To release tension in the lats (latissimus dorsi muscles of the back), lie on your side and place the roller under your armpit. Roll down along the side of your torso to just below the shoulder blade, keeping your core strong.

96 | P a g e

Active Stretching – 10 minutes Spiderman

Exercise: Enter a forward lunge, bending your front knee while keeping the back leg straight. Drop your hips. Try to touch your inside elbow to your ankle. Then rock back, keeping the back leg straight. Lift the front toe, straighten the front leg, and lean forward to touch the ground. Then switch to the other side.

Reverse Lunge

Exercise: Step one leg back and drop the knee. The front leg bends at a 90 degree angle. Be sure to keep the front knee behind the toes. Lift your arms straight up and lean your upper body to the side. When you switch legs, you’ll lean your upper body to the other side.

97 | P a g e

Lateral Lunge

Exercise: With legs spread wide apart, lunge down to one side, keeping both feet firmly planted and facing forward. When you bend the inner leg, keep the knee behind the toes. The outer leg stays straight and long. Return to neutral and stretch the other side.

Knee Hug/Cradle/Hurdle

Exercise: Stand tall and bring one knee up toward the chest. While holding the knee, lift and lower the foot of the standing leg. Next, bring the ankle up and cradle the leg perpendicular to the body. Lift and lower the standing foot. Finally, with bent knee, take the same leg straight out and swing it forward. Lift and lower the foot. Switch sides.

98 | P a g e

Sumo Squat

Exercise: With feet shoulder-width apart, squat down and grab the toes. Keep the chest up and pelvis tucked under, and press the knees out wide with your elbows. Sit into the squat as low as you can. Next, stand up straight and bend forward, stretching your head down to your toes, keeping the legs straight. Switch sides.

Hand Walks

Exercise: Standing tall, bend forward and place your hands on the floor. With legs straight and core tight, walk forward into plank position, creating a straight line with your body. Walk the hands back up to standing, and repeat.

99 | P a g e

Resistance Training – 12-15 minutes Resistance Warm-Up Prisoner Squats

Exercise: Stand with feet shoulder-width apart. Bring your hands to your ears. Flex knees to the depth that feels comfortable – thighs parallel to the floor is ideal. Keep your knees behind your toes. Push through the heels and extend knees to upright position. Repeat.

Hip Lift

Exercise: Lying on your back with arms to your sides in a ‘T’ shape, bring the feet toward your glutes by bending the knees. Keep feet and knees together. Lift hips off the ground. Draw in abdominals and flex glutes. Hold for two seconds and return to starting position.

100 | P a g e

Bent Knee Push-Ups

Exercise: Come down to your hands and knees with back flat. Flex feet and press toes into the floor. Your hands will be slightly wider than shoulder-width, elbows slightly bent. Keep the head, neck and back in a straight line. Bend the elbows out as you lower your face and chest to the floor. Push back up and repeat.

Resistance Circuit Wall Squats

Exercise: Place a foam roller or fit ball against the wall. Roller should start at the lower back. Feet are spread to shoulder width, pointing forward. Keeping your knees behind your toes, squat down until your thighs are parallel to the ground. Push through the heels and extend the knees to upright position. Repeat. Progression: Hold weights to your side

101 | P a g e

Band Press or Dumbbell Press

Exercise: Lie down on a bench or the floor. Weights begin directly above the chest. Lower weights until your elbows descend just below parallel to the floor. Press up and bring weights closer together. At the top, weights should be about two inches apart. Repeat. Progression: Add resistance

Ball Hip Lifts

Exercise: Lying on your back with arms to your sides in a ‘T’ shape, bring the feet toward the glutes by bending your knees. Keep feet and knees together. Lift hips off the ground. Draw in abdominals and flex glutes. Hold for two seconds and return to starting position. Progression: Perform movement with feet on ball instead of floor

102 | P a g e

Band Rows or Dumbbell Rows

Exercise: With back flat, bend over a chair or bench. The arm is extended down with the weight and the supporting leg is straight. The opposite arm and leg rest on the bench. Pull the weight up to the side of your body and squeeze the shoulder blade. Return the weight to straight arm position. Repeat.

Curl to Press

Exercise: Holding dumbbells down at your sides, turn palms out. Keep elbows glued to your sides as you curl the dumbbells up to your shoulders. Continue the lift by turning fists out, bending the arms slightly and pressing the weights up over your shoulders. Lower with control and repeat the sequence. Progression: Add resistance

103 | P a g e

Bench Dips

Exercise: Plant feet on the floor and place hands over the edge of a chair or bench. Make sure chair or bench is supported and doesn’t slide. Bend the elbows and lower yourself toward the floor, keeping feet flexed at a 90 degree angle. Make sure the back stays straight and the neck doesn’t sink into the shoulders. Repeat.

IdealShape Tip: Complete your workout with the Resistance Band Set and 65cm Burst-Resistant Exercise Ball.

104 | P a g e

Core Workout – 10 minutes Elbows and Knees

Exercise: Lie face down, forearms resting on the floor. Keep your elbows under your shoulders. With knees firmly on the floor, lift hips off the floor. Hold this position. Progression: Prop yourself on your elbows and toes

Bent Knee Lateral Planks

Exercise: With elbows under shoulders, push your hips off the ground and forward with knees on the ground. The back stays flat and shoulder blades are together. Hold this position. Progression: Straight leg lateral planks.

105 | P a g e

Single Leg Hip Lifts

Exercise: Lie down on your back and bring your arms to your sides to form a ‘T.’ Bring the feet toward your glutes by bending the knees. Feet and knees should stay together. Lift your hips off the ground. Draw in the abdominals and flex the glutes. Hold this position. Progression: Single Leg Hip Extensions

Anterior Roll-Outs

Exercise: On your knees with your back flat, intertwine the fingers. Lean forward to place your forearms on the ball. Contract your lower abdominals to keep the back straight, and roll forward until your elbows rest on the ball. Hold the body straight in plank position. Roll back and repeat.

106 | P a g e

Roller Curl-Ups

Exercise: Come to the floor on your elbows and knees. Place the foam roller under your ankles. Keeping arms strong, back flat and core tight, roll the legs out straight behind you. Stop when the roller hits directly below the knees, and roll back into starting position. Repeat.

Ball Crunches

Exercise: With back flat, carefully roll onto the ball and position it directly underneath your mid-back. Place knees at a 90 degree angle and elbows behind your head. Engage your core as you pull up into a crunch, then release. Repeat.

107 | P a g e

Cardio Workout As we said in the introduction to this chapter, interval cardio will burn fat more efficiently than steady state cardio. However, each plays an equally important role in your workout routine. Our weekly exercise planner alternates between Cardio Workout 1 (steady state) and Cardio Workout 2 (interval). You will get the best fitness results with a balance of both.

Cardio Workout #1 Steady State 20-30 minutes Explanation: Steady state cardio is used to improve the cardiovascular system and help with recovery. Steady state cardio will train the body to utilize oxygen, preparing your body for more challenging and effective interval workouts that will target fat. Steady state cardio is less effective as a weight loss tool because your body adjusts quickly to the routine; it will conserve energy and burn less fat. But it is important to remember that you can’t reap the rewards of interval cardio without doing steady state cardio, as well. First, it is going to prepare you for exercise by training your body aerobically. If you have not worked out in a while, steady-state cardio will condition your body for physical exertion.

Second, even if you are used to exercise, steady state cardio is necessary for recovery between days of high-intensity training. It is during your recuperation, post-resistance training, that your body will be repairing and building muscle. Without scheduling rest periods, you will hamper your body’s ability to build muscle, increase your risk of injury, and burn out quickly. Low-intensity cardio is a good way to allow the muscles you’ve worked to recoup, while also continuing to burn fat.

Exercise: Your first cardio day will consist of steady state cardio. If you’re new to exercise, you’ll want to begin with low to mid-intensity, steady state activities like brisk walking, cycling or elliptical machines. If your body is already conditioned for exercise and you have increased stamina, you might do swimming, jogging or cycling on more challenging terrain. See our weekly planner below for a well-balanced exercise schedule.

108 | P a g e

Cardio Workout #2 2-Minute Intervals at 2 exertion levels, 3x each Explanation: Once you have done the initial conditioning, you’re ready to move on to interval training, which will further condition your body and increase calorie burn for weight loss. Interval cardio consists of short bursts of high intensity exertion, followed by brief periods of “active” rest. You will incorporate resistance exercises into fast-paced movements in which you exert as much energy as you can. Follow each series with a period of low exertion movement, to rest while allowing the heart rate to recover. In interval cardio, you’ll go will work to achieve the higher heart rate range. This is an incredibly efficient way to burn fat. It keeps the body off balance, uses more oxygen during and after the workout (see above explanation of EPOC), and works multiple muscle groups at once. We use two-minute intervals for best results. Each two-minute activity should be followed by two minutes of rest, and the series should be repeated at least three times. Exercise: For your intervals, you can do a metabolic circuit routine, running, cycling, or any other activity that allows you to vary your exertion level. The key to measuring the effectiveness of your intervals is getting to your higher heart rate range. The formulas below show you what your heart rate should be for each level of exertion.

Steady State and Active Recovery Heart Rate Range ((220-Age)*.65) ((220-Age)*.75) Intermediate Exertion for Intervals ((220-Age)*.75) ((220-Age)*.85) So, if you are 30, you’ll subtract 30 from 220, and multiply that by .65, and then .75. You should be between 124 BPM (beats per minute) and 143 BPM during the first series. The second series would be between 143 BPM and 161 BPM.

Repeat your interval series three times to start with, and increase the number of repetitions as you build strength and stamina.

Note: Each exercise section can be done according to your schedule or you can follow our recommended workout schedule below.

109 | P a g e

Weekly Calendar

Week 1-2

Week 3-4

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Foam Rolling

Core

Foam Rolling

Core

Foam Rolling

Core

Cardio 1

Cardio 2

Active Stretch

Resistance Training

Foam Rolling

Core Cardio 2

Foam Rolling

Core Cardio 1

Active Stretch

Resistance Training

110 | P a g e

Foam Rolling

Cardio 1

Core Cardio 2

Training Worksheet – Week 1 Name 1 WARM-UP

Date Sets/Dur.

Reps

Weight Notes

1 Spiderman

2 Reverse Lunge

3 Lateral Lunge

4 Knee Hugs/Cradles/Hurdle

4 each

5 Sumo Squats

6 Hand Walks

2 CORE/FITBALL

Sets/Dur.

1 Elbows and Knees

20 sec

2 Bent Knee Lateral Planks

20 sec

Rotate through 2-4 no rest

3 Single Leg Hip Lifts

8 each

After rotation rest one minute

4 Ball Crunches

5 Roller Curl Ups

3 Resistance Training

Sets/Dur.

Reps

Weight Notes

Reps

Weight Notes

1 Wall Squats

45 sec

Do one set of all the exercises

2 Dumbbell Press

45 sec

With no rest. At the end take 60-

3 Hip Lifts

45 sec

120 second rest and repeat.

4 Band Row or Dumbbell Row

45 sec

5 Curl to Press

45 sec

6 Bench Dips

45 sec

1 Calves/ Hamstrings

25 sec

2 IT Bands/Quads/Hip Flexors

25 sec

3 Inner Thighs/Glutes

25 sec

4 Back/Lats

25 sec

4 FOAM ROLLING Spend 20-25 seconds on each

111 | P a g e

Training Worksheet – Week 2 Name 1 WARM-UP

Date Sets/Dur.

Reps

Weight Notes

1 Spiderman

2 Reverse Lunge

3 Lateral Lunge

4 Knee Hugs/Cradles/Hurdle

5 Sumo Squats

6 Hand Walks

5 each

2 CORE/FITBALL

Sets/Dur.

1 Elbows and Knees

30 sec

2 Bent Knee Lateral Planks

30 sec

Rotate through 2-4 no rest

3 Single Leg Hip Lifts

10 each

After rotation rest one minute

4 Ball Crunches

5 Roller Curl Ups

3 Resistance Training

Sets/Dur.

Reps

Weight Notes

Reps

Weight Notes

1 Wall Squats

45 sec

Do one set of all the exercises

2 Dumbbell Press

45 sec

With no rest. At the end take 60-

3 Hip Lifts

45 sec

120 second rest and repeat.

4 Band Row or Dumbbell Row

45 sec

Increase resistance each week

5 Curl to Press

45 sec

6 Bench Dips

45 sec

1 Calves/ Hamstrings

25 sec

2 IT Bands/Quads/Hip Flexors

25 sec

3 Inner Thighs/Glutes

25 sec

4 Back/Lats

25 sec

4 FOAM ROLLING

112 | P a g e

Spend 20-25 seconds on each

Training Worksheet – Week 3 Name 1 WARM-UP

Date Sets/Dur.

Reps

1 Spiderman

2 Reverse Lunge

3 Lateral Lunge

4 Knee Hugs/Cradles/Hurdle

6each

5 Sumo Squats

6 Hand Walks

Notes

Weight

Notes

2 CORE/FITBALL

Sets/Dur.

1 Elbows and Knees

45 sec

2 Bent Knee Lateral Planks

45 sec

Rotate through 2-4 no rest

3 Single Leg Hip Lifts

12 each

After rotation rest one minute

4 Ball Crunches

5 Roller Curl Ups

3 Resistance Training

Sets/Dur.

Reps

Weight

Reps

Weight

Notes

1 Wall Squats

60 sec

Do one set of all the exercises

2 Dumbbell Press

60 sec

With no rest. At the end take 60-

3 Hip Lifts

60 sec

120 second rest and repeat.

4 Band Row or Dumbbell Row

60 sec

Increase resistance each week

5 Curl to Press

60 sec

6 Bench Dips

60 sec

1 Calves/ Hamstrings

25 sec

2 IT Bands/Quads/Hip Flexors

25 sec

3 Inner Thighs/Glutes

25 sec

4 Back/Lats

25 sec

4 FOAM ROLLING

113 | P a g e

Spend 20-25 seconds on each

Training Worksheet – Week 4 Name 1 WARM-UP

Date Sets/Dur.

Reps

1 Spiderman

2 Reverse Lunge

3 Lateral Lunge

4 Knee Hugs/Cradles/Hurdle

7 each

5 Sumo Squats

6 Hand Walks

Notes

Weight

Notes

2 CORE/FITBALL

Sets/Dur.

1 Elbows and Knees

60 sec

2 Bent Knee Lateral Planks

60 sec

Rotate through 2-4 no rest

3 Single Leg Hip Lifts

15 each

After rotation rest one minute

4 Ball Crunches

5 Roller Curl Ups

3 Resistance Training

Sets/Dur.

Reps

Weight

Reps

Weight

Notes

1 Wall Squats

60 sec

Do one set of all the exercises

2 Dumbbell Press

60 sec

With no rest. At the end take 60-

3 Hip Lifts

60 sec

120 second rest and repeat.

4 Band Row or Dumbbell Row

60 sec

Increase resistance each week

5 Curl to Press

60 sec

6 Bench Dips

60 sec

1 Calves/ Hamstrings

25 sec

2 IT Bands/Quads/Hip Flexors

25 sec

3 Inner Thighs/Glutes

25 sec

4 Back/Lats

25 sec

4 FOAM ROLLING

114 | P a g e

Spend 20-25 seconds on each

115 | P a g e

WEEK ONE

Name

Measurements

BMI

Weight

Arm

Shoulders

Chest

Waist

Hips

Quads

Calves

Height

Date

Week 1

IdealPlan Tracking

Monday

Tuesday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Thursday

Friday

Saturday

Sunday

Wednesday

116 | P a g e

Name

WEEK TWO

Measurements

BMI

Weight

Week 2

Arm Shoulders

Chest

Waist Hips Quads Calves

Height

Date

IdealPlan Tracking

Monday

Tuesday Wednesday Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Saturday

Sunday

117 | P a g e

Friday

Name

WEEK THREE

Measurements

BMI BF

Weight

Arm Shoulders

Chest

Waist Hips Quads

Calves

Height

Date

Week 3

IdealPlan Tracking

Monday

Tuesday Wednesday

Thursday

Friday

Saturday

Sunday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

118 | P a g e

Name

WEEK FOUR

Measurements

BMI BF

Weight

Arm

Shoulders

Chest Waist Hips Quads

Calves Height

Date

Week 4

IdealPlan Tracking

Monday

Tuesday

Wednesday

Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

119 | P a g e

Friday

Saturday

Sunday

Name

WEEK FIVE

Measurements

BMI BF

Weight

Arm

Shoulders

Chest Waist

Hips

Quads

Calves

Height

Date

Week 5

IdealPlan Tracking

Monday Tuesday Wednesday Thursday

Listening to Audio CD Brain Food Vol. 1 Building a Foundation

Friday

Saturday

Sunday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

120 | P a g e

Name

WEEK SIX

Measurements

BMI BF

Weight

Arm

Shoulders

Chest

Waist Hips Quads

Calves

Height

Date

Week 6

IdealPlan Tracking

Monday Tuesday Wednesday Thursday

Listening to Audio CD Brain Food Vol. 1 Building a Foundation

Friday

Saturday

Sunday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

121 | P a g e

Name

WEEK SEVEN

Measurements

BMI BF

Weight

Arm Shoulders

Chest

Waist Hips Quads

Calves

Height

Date

Week 7

IdealPlan Tracking

Monday Tuesday Wednesday Thursday

Listening to Audio CD Brain Food Vol. 1 Building a Foundation

Friday

Saturday

Sunday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

122 | P a g e

Name

WEEK EIGHT

Measurements

BMI BF

Weight

Arm Shoulders

Chest

Waist Hips Quads

Calves

Height

Date

Week 8

IdealPlan Tracking

Monday Tuesday

Wednesday

Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Saturday

Sunday

123 | P a g e

Friday

Name

WEEK NINE

Measurements

BMI BF

Weight

Arm

Shoulders

Chest

Waist Hips Quads Calves

Height

Date

Week 9

IdealPlan Tracking

Monday Tuesday

Wednesday

Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Saturday

Sunday

124 | P a g e

Friday

Name

Measurements

BMI

Weight

Arm

Shoulders

Chest Waist

Week 10

WEEK TEN

Hips Quads

Calves

Height

Date

IdealPlan Tracking

Monday Tuesday

Wednesday

Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Saturday

Sunday

125 | P a g e

Friday

Name

WEEK ELEVEN

Measurements

BMI BF

Weight

Arm

Shoulders

Chest

Waist Hips Quads Calves

Height

Date

Week 11

IdealPlan Tracking

Monday Tuesday

Wednesday

Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Saturday

Sunday

126 | P a g e

Friday

Name

WEEK TWELVE

Measurements

BMI

Weight

Arm

Shoulders

Chest

Waist

Hips

Quads

Calves

Height

Date

Week 12

IdealPlan Tracking

Monday Tuesday

Wednesday

Thursday

Log Food in Daily Burn

Goals for the next Week:

Comments About the Week and Program:

Listening to Audio CD Brain Food Vol. 1 Building a Foundation Shake for Meal Replacement Shake for Snack ResveraShape for Breakfast ResveraShape for Lunch Exercise

Saturday

Sunday

127 | P a g e

Friday

About the IdealShape® Authors

Skyler Meine Skyler Meine is a professional personal trainer degreed in exercise science. As IdealShape Vice President, he brings an extensive fitness and weight loss background to the table. Skyler overcame weight challenges in his younger years, and has since become dedicated to learning as much as possible about nutrition and exercise. Each day, he studies top nutrition and fitness resources and keeps in tune with industry leaders to merge their knowledge with his own. Stemming from his own experience, Skyler’s greatest goal is to help others on their weight loss paths with the most effective and efficient fitness plan possible. This means not only taking the weight off, but also learning the nutrition and exercise principles needed to achieve lifelong fitness. He believes that if you can master your health and keep energy levels up, you’ll feel happier and more self-‐confident. Skyler has seen firsthand that taking an interest in health and appearance can positively affect every aspect of our lives.

David Meine David Meine, IdealShape’s other Vice President has worked hard on creating the Audio Brain Food Cd series, Meal Replacement Shake, and a Resveratrol Body Shaping Supplement. He has an advanced degree in Hypnotherapy from HMI and is a Certified Hypnotherapist. He has also completed a certification in weight loss hypnosis from HMI. He did his under graduate hypnotherapy work in San Francisco at HTI. Over a successful 35 year career David has been a motivational speaker and entrepreneur striving to help others reach their potential. In 2003, David started IdealShape with his wife, Carla, and they gathered 15 participants to conduct a two-‐month study. They experimented with different nutritional formulas, and took a close look at the role the mind plays in weight loss. The results? Participants lost an average of 25 pounds in two months. Realizing the potency of these components, they created the IdealShape platform and have been working to perfect it ever since.

128 | P a g e

Carla Meine Carla Meine is the CEO of IdealShape. She has over 35 years cooking and restaurant experience. She has created the meal plans and recipes for this book. She believes that once you have changed your mind about what a healthy ideal shape is for you then you’re ready to learn the nutritional skills that will help you sustain that change for life.

In 2003 she was named Utah Ernst & Young Entrepreneur of the Year for the Consumer and Business Services category. She has been in the Utah Top 100 fastest growing companies for 5 years and was named Best of State for customer service in 2004. She made the Utah top 10 women owned businesses according to Utah Business Magazine for nine straight years. In 2009 she was named one of the “30 Women to Watch” by Utah Business Magazine. She currently lives in Lindon, Utah. She and her husband David have 7 children and 9 grandchildren. She enjoys traveling, playing tennis, cycling, reading and playing with her grandchildren.

129 | P a g e

Final Thoughts from the Authors The mind is the foundation for creating your ideal shape for life. David’s passion for teaching and motivating individuals is fantastic. He is available for speaking engagements and seminars. Our team will continue to find the newest research and incorporate our own research and will bring this information to you in our weekly newsletters. You can go to www.idealshape.com and sign up for our weekly newsletters. There you have it, our proven success plan to help you achieve and maintain your ideal shape for life. Remember, there are a lot of resources we have to assist you in being successful. For a lot more recipes and meal plans go to Carla’s cooking blog at www.carlameine.com. There are also instructional videos on that site to see how to make the recipes that are in this book if you have any questions. For help in seeing what the nutritional value in one of the recipes they have all been loaded www.dailyburn.com. You can also create your favorite recipes on their site to see how you can build them into your meal plan. If you ever want to see the breakdown of the nutritional value of one of the recipes just do a search on ICCK (Ideal Cooking in Carla’s Kitchen) and they will come up. Skyler has a national following on www.askfitness.com and has very pertinent information on how to get the most out of your workouts. Our team finds the most current research and trends on how to find exercise and ideas that will help you create and maintain your lean muscle mass. One of our favorite quotes is by Ben Franklin “By failing to prepare, you are preparing to fail.” Since we want you to be successful we’ve shown you what to plan and how to plan. Now it’s up to you. We’re excited to hear about your success. If we can ever be of any assistance please feel free to email any of us. David Meine at david@idealshape.com Carla Meine at carla@idealshape.com Skyler Meine at smeine@idealshape.com Feel free to call us on our toll free number, 1800-515-0896 You will find a lot more resources at the following websites: www.idealshape.com www.davidmeine.com www.carlameine.com www.askfitnesscoach.com

130 | P a g e