MOVE: for Optimal Nutrition
An eBook from Ashley Halley and MOVE: Inspired Health & Fitness
Meal Plan
Smoothie Suggestions and Recipes
Welcome to MOVE: Inspired Health and Fitness. This is your free ebook with information on my meal plan and my smoothie suggestions. This is my "Thank You" for joining MOVE. Enjoy!
Breakfast:
Lemon and warm water upon waking
At least 16 oz
Eat within the hour of waking to break the fast from sleep and boost your metabolism
Options for breakfast:
Fruits are best eaten at this time and a great way to boost your low blood sugar from fasting over night
Smoothie with greens and fruit (daily)
or
These items can be rotated through the week:
Eggs 2 whole
Eggs 1 whole and 2 whites
Egg white omelet with feta or goat cheese 1 heaping tablespoon, spinach, tomato
Quinoa with almond/rice milk and honey
Millett flax tortilla with almond butter
Protein any meat of choice
Chicken sausage low sodium
Snack Options:
10 almonds
1/4 cup quinoa flavored with seeds or almond milk
humus with gluten free chips
dairy only a couple times a week: Fage plain
fresh pressed juice
3 oz. protein
smoothie as a snack
Lunch:
3-4 oz. protein:
chicken, fish, eggs, turkey: grilled, broiled or poached
small portion of red meat best for digestion if eaten at lunch
add one:
greens: fresh, steamed or lightly sauteed
1/2 sweet potato (not every day)
1/4 cup brown rice or quinoa (not every day)
1/2 cup beans (use sparingly a couple times a week)
1/2 cup soup (fresh, low sodium)
Snack:
same options as morning snack
Dinner:
3-4 oz. protein
vegetables: fresh, steamed, lightly sauteed
no complex carbs
1/2 sweet potato (occasionally)
salad
*fill up with greens and vegetables
Fruit Choices:
Fruits are best eaten at this time and a great way to boost your low blood sugar from fasting over night
apples
blueberries
pineapples
grapes
plums
papaya
mango
raspberries
blackberries
strawberries
Vegetable Choices:
kale
spinach
parsley
lettuce
cilantro
carrots
beets
collard greens
swiss chard
broccoli
cauliflower
fennel
sea kelp
squash
zuchinni
asparagus
avocado
brussels sprouts
beans and lentils
tomatoes
celery
cucumber
the greener the vegetable, the better
Protein Sources:
eggs: organic, free range
fish
chicken
venison
bison
turkey
Grains:
brown rice
quinoa
brown rice cakes
millet
flaxseed
Recommended Oils for Cooking:
olive
coconut
grapeseed
sunflower
seasame seed
pumpkin seed
rice bran
any other cold pressed medium to high heat oil
Recommended Oils for Dressing:
olive
walnut
hazelnut
sesame
coconut
avocado
pistachio
grapeseed
rice bran
hemp
pumpkin
butternut squash
Vinegars:
Bragg's Apple Cider Vinegar
balsamic
white vinegars, watch for added sugars
**Salad dressings have hidden sugar! Make your own. Also, use lemon as an acidic alternative.
Nuts (eaten sparingly):
walnuts
almonds
pistachios
nut butters
brazil nuts
hazel nuts
raw sesame seeds
Dietary Supplements:
digestive enzymes probiotics
Green Vibrance
green tea (antioxidant, burn/block fat)
cacao raw nibs
ginger
flaxseed
chia seed
hemp seed
maca
oregano oil (antibacterial, anti inflamatory)
psyllium husk (great at night time for fiber, to feel full)
nut milks
dates (for sweetness, use sparingly)
goji berries
raw, local honey
bee pollen local
Always Avoid:
cereals
white and whole wheat flours
pasta
gluten
yeast
mono sodium glutamate
white, yellow, wild rice
creams and white sauce
chips
pretzels
corn
pizza
tortillas
white sugar
all sodas (even diet)
beer
Do:
eat protein 3 - 5 times a day
drink lots of water
prepare vegetables and meals in advance
Don't:
eat fruit with any other food
drink water during meals: it washes away nutrients before the body can absorb them
eat lots of complex carbs to feel full
Some Suggestions:
Snack/Lunch:
roasted sweet potato or yam, with kale
chicken with roasted veggies
sushi, no rice, with veggies
ceviche
salmon and quinoa
tuna grilled with salad
chicken sausage
tuna or chicken salad mixed with oil and vinegar
turkey breast slices rolled up with lettuce
salads with sprinkled nuts, beets, legumes
rice cake with a protein choice on top
Dinner:
grilled chicken breast with steamed veggies
baked salmon with spices, grilled vegetables, side salad
poached sea bass with string beans and salad
seared tuna with cauliflower puree
sizzling salmon salad with spinach and vinaigrette
3oz filet with sauteed spinach
bowl of soup and salad
My favorite trick to feel full, prepare the colon for digestion and removal of toxins
1 table spoon of psyllium husk
1 tsp of ground flaxseed
4 oz of almond milk
drink quickly because it get thick fast
follow by 8oz of water
SMOOTHIES
Blenders
Blendtec - I use one of these.
Vitamix
Bullet
*Choose a blender with the most watts (power) you can afford. Blenders with more power will puree the raw veggies, fruits and nuts to a smoother texture.
Liquid:
Almond milk, unsweetened (my favorite because it keeps me full longer, a good source of calcium which is important for heart and muscle function)
Rice milk (however it has a higher sugar content)
Hemp milk
Coconut milk (in the carton)
Coconut water ¼ to ½ cup per serving
Water
Vegetables:
Spinach (my favorite super food and tastes sweet in a smoothie)
Kale
Beets
Sweet bell peppers
Broccoli
Carrot
Cucumber
Swiss chard
Celery
Information from www.myfit.com
Complex carbohydrates are mostly found in vegetables, nuts, grains, oat meals, and nuts. Listed below are some of the examples of complex carbohydrates food:
• Barley
• Oat bran bread
• Museli
• Low fat yogurt
• Whole meal spelt
• Brown rice
• Spinach
• Onions
• Okra
• Zucchini
• Tomatoes
• Lentils
• Kidney beans
• Apples
• Grapefruits
• Pears
• Carrots
• Oranges
Fruits:
Blueberries
Rasberries
Mango
Pineapple
Apple
Lemon
Plum
Papaya
Peach
Nectarine
Strawberry
Protein powders:
TEN Institute Products: https://shop.10institute.com/ashleyhalleyMOVE
ITP TEN Institute product: super clean egg white protein with colostrum and flax
Sun Warrior Vegan Formula: http://www.sunwarrior.com
Vega: http://myvega.com for Vega One and Vega Sports Performance
True Vitality Plant Protein
I don’t use whey because I am lactose intolerant; I find for some people it is harder to break down and digest than these mentioned (my opinion only).
Look for a protein powder that is clean, with simple ingredients without fillers, no soy, wheat, gluten or sugars.
Check to make sure the powder has a perfect amino chain base for maximum absorption; some have probiotics added.
Protein powders are sold everywhere: check the ingredients before you purchase.
Most are easy to mix with your favorite fruits and veggies.
Optional ingredients to add:
Flax seed ground: 1T
Chia seed: 1T
Acai
Goji berry
Macca powder: 1 tsp
Raw cacao
1t local honey
almond butter
cacao nibs
Decadent Blend of chia and flax see with coconut and cocoa by Spectrum
Basic Green Smoothie Recipe:
2C leafy green vegetable(s)
1C liquid
1C fruit
this makes about 16oz. of smoothie
Common mistakes and quantities
If you are having more than one smoothie a day, think about the number of servings of each fruit per smoothie. Fruit smoothies are delicious; beware of the calories!
When adding veggies the smoothie becomes fiborous, so either use smaller amounts or more liquid.
Drink slowly: you are having a meal replacement. Give your stomach time to digest.
Favorite recipes
Green Berry
1 scoop of protein powder
½ cup blueberries fresh or frozen
1 cup raw spinach
chia seed
flax seed
macca
12 oz almond milk
Mango Macca
1 scoop protein powder
1 whole fresh mango
1 tsp macca
¼ inch cut of raw ginger root
chia seed
liquid of choice
Choco Coco
Chocolate protein powder
2 tablespoons cacao nibs
2 Tbsp “Decadent Blend” chia and flax
½ cup blueberries or raspberries
liquid of choice
Green Smoothie
*no protein unless unflavored
1 cup spinach
¼ inch cut fresh ginger
½ of cucumber
3-4 whole leaves of kale
¼ of apple
½ lemon peeled with pith left on
add small amounts of water for desired thickness
Favorite Recipes, continued:
Chocolate Espresso
Protein powder chocolate flavor
12oz almond milk or coconut milk
cacao nibs 1T
2 T “Decadent Blend” chia and flax with cacao and coconut
1 tsp coconut oil
1-2 shots of espresso
options: add almond butter, blueberries, rasberries
As you see, my recipes differ from the Basic recipe. I encourage you to get creative! Please let me know your favorite blends.
Other supplements I add throughout my day
TEN Institute Products:
AGF and TGF: supplements in recovery, maximizes protein absorption, heals to a cellular level and rebuilds tissue similar to human growth hormone
IPR: preworkout supplement drink with creatine and yerba matte
PME: pre workout or energy booster with B vitamins, niacin, mood booster, and metabolism booster
HCE: Hydro Cell the best electrolyte and trace minerals I have found for instant hydration and recovery
RPM: restore and recover while you sleep
Arbonne Fizzies for energy and mood booster
Green Vibrance “the green drink” http://www.vibranthealth.us/puregreen-protein/product-pages/puregreen-protein
MSM tablets
Vitamin C tablets 1000-5000mg per day
Calcium Magnesium
Hydro-Zyme for protein breakdown taken at mealtime
Methylfolate Plus taken in the morning
Potassium 99mg once a day
7 Keto another form of DHEA
Vitamin D 5000IU
Other Supplements, continued:
Glucosamine Sulfate for joint support
Spirilina
Multivitamin preferably “food based”
Psyllium husk (at bedtime)
Digestive enzymes with each meal for max absorption of meats and raw foods
Probiotics
Notes:
Please search my blog at www.ashleyhalleymove.com for more wellness inspiration.
I use and recommend supplements from TEN Institute; you can acces my site for more:
Thank you for joining MOVE!
Ashley
**The information contained in this document cannot replace or substitute for the services of trained professionals in any field, including, but not limited to, medical, psychological, or legal matters. In particular, you should regularly consult a doctor in all matters relating to physical or mental health, particularly concerning any symptoms that may require diagnosis or medical attention. We and our licensors or suppliers make no representations or warranties concerning any treatment, action, or application of medication or preparation by any person following the information offered or provided by this document. Neither we nor our partners, or any of their affiliates, will be liable for any direct, indirect, consequential, special, exemplary or other damages that may result, including but not limited to economic loss, injury, illness or death. You alone are responsible and accountable for your decisions, actions and results in life, and by your use of the document, you agree not to attempt to hold us liable for any such decisions, actions or results, at any time, under any circumstance.
No comments:
Post a Comment