FEMALE FAT LOSS OVER 40

Female Fat Loss Over 40 © 2014

FEMALE FAT LOSS OVER 40 How do you feel about dragging those extra pounds around? Are you motivated enough to take action? If losing that extra weight was easy, then everyone would have the body of their dreams. You’re going to have to make some extra effort with your nutritional plan in order to see those extra pounds fall off to reveal your beautifully developed muscles underneath.

Remember: You cannot out train poor nutrition. So if you’re planning on doing the workouts that go with this program, be sure to follow up with supportive eating.

In short, to achieve something that you’ve never done before, you have to do something that you’ve never done before. You’ll have to stick to the plan that is laid out in the program. Understanding the reasons why you should be eating certain foods and avoiding others is very helpful in motivating you to ‘stay the course’.

For the last two decades or more we’ve been told that a diet high in carbohydrates and low in fat is the best way to eat for health and a slim waistline. But the truth is that fat is where the flavor is, so in an effort to add flavor to products that had the fat artificially reduced, manufacturers added sugar. But far worse than sugar, they added artificial sweeteners in the form (most commonly) of phenylalanine. Along with this increase of processed sugar products to practically every packaged food, the western world has seen an unprecedented leap in obesity, Type 2 diabetes, food intolerances, depression, skin disorders, cancers and other diseases that were hardly known 50 years ago.

Our modern diet comprises staggeringly high amounts of sugar, trans-‐fats, overly processed foods and shockingly low levels of nutritious, fibre rich whole foods.


FEMALE FAT LOSS OVER 40

A paleo-‐style diet is a return to the diet of our forebears with a focus on lean proteins, and a diet full of nutrient rich fruits and veggies. The health benefits of a paleo-‐style diet include:

• Increased energy • Stable blood sugar • Reduced body fat • Reduced allergies • Clearer, healthier skin • Anti-‐inflammatory • Improved sleep • More efficient workouts

With a very simple adjustment we remove foods that are at odds with our health including grains, dairy and legumes.

Once we return to whole foods we see a dramatic drop in sugar and sodium intakes with all the health and weight loss benefits that come along with eating natural foods. Cravings will be a thing of the past and you’ll find your tastebuds actually look forward to real foods.

You will be provided with a mix and match meal plan that you will use for 21 days.

This program tells you when and basically what to eat. We prefer to allow some choice in the menu, as this is more applicable to real life. For now, you’ll choose between 7 breakfasts, 7 lunches, 7 dinners and 7 snacks. It’s not practical to live your life carrying around a piece of paper with your prescribed foods/meals on it day in and day out.

This is an educational process. You’re expected to PAY ATTENTION to what you’re eating, HOW YOU FEEL eating it and how your body reacts to it.



Practise mindfulness in your eating. Try and avoid technology while you eat, for at least these 21 days. How often have you watched TV while eating and looked down in surprise to find you’ve cleared your plate and don’t even remember doing so? Eat slowly, put your knife and fork down in between bites; try and stop eating when you’re 80% full; listen to the cues your body gives you and you’re on your way to permanent changes in managing your nutrition.

The simplest mantra you can adopt in your mindful eating plan is “Never starved, never stuffed”. Don’t leave it too long in between eating so that you fall on your food in ravenous hunger – and neither leave the table so full you can’t move.

A recent study in the International Journal of Obesity showed that people that had lost the most weight in the early stages of their diet maintained their weight loss far better 2-‐5 years later. In simple terms, it’s motivating to get rapid fat loss!

You’ll want to be drinking plenty of water on this meal plan so if you’re not used to drinking water, now is the time to start. You should be aiming for at least 6-‐8 glasses a day. Soft drink, caffeinated beverages and iced tea are not water and are not interchangeable. Your goal is to give your body a break from sugary drinks and chemically processed beverages. Drink water, green or herbal teas and exclude alcohol for these 21 days.

To keep your motivation high and provide a psychological break in the week, we encourage you to indulge in a “treat meal” once every 7 days. It’s not a cheat-‐day or a binge session – plan it carefully to make sure you enjoy it – have your favourite foods, enjoy them guilt free and get straight back to the program at your next meal.


FEMALE FAT LOSS OVER 40 The reasons for this cheat meal are:

• It provides a mental break from measuring foods. • It gives you something to look forward to so that adherence to the

program is easier for the rest of the week. • It helps to keep leptin levels high so that the metabolism doesn’t fall off.

It can take about a week of severe dieting to lower leptin levels (thus lowering metabolism), but it only takes one meal of higher calorie eating for leptin levels to recover to baseline levels. (Leptin is a hormone that goes to the satiety center of the brain to make you feel full and satisfied.)

If you can’t stick to the exact plan there are some basic principles you need to be aware of. There are three meals with one snack (ideally this snack will be an afternoon one) spaced out throughout the day, your source of carbohydrates will come from quality veggies and fruits.

Planning is required to ensure that meals are balanced. There are no empty calories, that is every food item packs a nutritional punch. There is a higher protein ratio. Protein helps stabilize blood sugar and reduces cravings.

Now this is a fairly strict regime, but if you are serious about looking your best in 21 days, if you follow it to the letter, then you’ll not be disappointed. Remember to put all your energy into the short video workouts and high intensity interval workouts for maximum results.

Experts say that it takes 21 days to develop a habit. It is my hope that over the course of the next 21 days, that you will begin to change your eating habits so that even after your 21 Day Rapid Fat Loss program, you will continue to re-‐composition your body, slowly losing fat and replacing it with muscle. This is just the start of a lifestyle change that will see to it that your health and wellness improves as well as how you look in your jeans.

Shawna K & Lisa B



BREAKFAST CHOICES

Mixed Berry Smoothie Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 cup Frozen blackberries 1.78 23.66 .65 99.64 .5 tsp Cinnamon .15 2.70 .10 9 2 tbspn Hemp Seeds 6 2 8 112 1 cup Spinach, raw .86 1.09 .12 6.90 1 Cup Unsweetened Almond Milk 1 2 4 40

Totals: 10.9 44.2 13.36 317.66

Egg Scramble with Veggies Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 2 large Eggs, organic 12.00 0.00 10.00 140.00 1/2 cup, sliced Mushrooms, white, stir-‐fried 1.93 2.18 0.18 14.04 1 tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00 1 tablespoon Onion, chopped 0.10 0.90 0.00 4.00 2 cups Spinach, raw 1.72 2.18 0.23 13.80 Totals: 15.75 5.26 24.41 291.84

Yogurt with Strawberries, Chia & Cinnamon Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1/2 teaspoon Cinnamon 0.15 2.70 0.10 9.00 1 ounce Chia seeds, ground 4.43 12.43 8.72 138.92 1 cup, halves Strawberries, raw 1.02 11.67 0.46 48.64 5 ounce(s) Yogurt, Greek, non-‐fat 15.00 5.83 0.00 83.33 Totals: 20.60 32.64 9.27 279.89

Breakfast -‐ Sausage with Tomatoes & Spinach Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 2 ounce(s) Beef, cured, sausage, smoked 8.00 1.37 15.26 176.90 1 cup Spinach, steamed 5.40 6.80 0.40 42.00 3 slices Tomato, sliced, organic 0.00 0.00 0.00 12.00 Totals: 13.40 8.17 15.66 230.90



BREAKFAST CHOICES (cont.)

Kefir, Strawberries, Chia & Seeds

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories .5 cup Kefir 5.50 6.00 1.00 55.00 1 ounce Chia seeds, ground 4.43 12.43 8.72 138.92 .5 ounce Seeds, pumpkin raw 4.67 1.90 5.97 73.99 1 cup, halves Strawberries, raw 1.02 11.67 0.46 48.64 Totals: 15.62 32.01 16.15 316.55

Fruit Salad with Cinnamon

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1/4 cup Blueberries, raw 0.27 5.25 0.12 20.66 1/2 teaspoon Cinnamon 0.15 2.70 0.10 9.00 1 ounce Walnuts, raw 4.26 3.84 18.26 183.12 1/4 cup Raspberries, raw 0.37 3.67 0.20 15.99 1/4 cup, halves Strawberries, raw 0.25 2.92 0.11 12.16 Totals: 5.31 18.38 18.79 240.93

Sausage & Sweet Potato Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 2 links Sausage, turkey, breakfast links,

mild 8.64 0.87 10.13 131.60

2 cups Spinach, raw 1.72 2.18 0.23 13.80 4 slices Tomato, sliced, organic 0.00 0.00 0.00 16.00 1 cup Yam, baked or boiled 2.00 37.60 0.20 158.00 Totals: 12.35 40.65 10.56 319.40



LUNCH CHOICES

Lettuce Tuna Wrap Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1/2 cup Avocado, pureed 2.30 8.50 17.60 185.00 1 cup Broccoli, steamed 5.70 9.84 0.22 51.52 3 leaves, outer Lettuce, cos or romaine, raw 1.03 2.76 0.25 14.28 1 tablespoon Onion, chopped 0.10 0.90 0.00 4.00 4 ounces Tuna in water 20.00 0.00 1.33 120.00 Totals: 29.14 22.00 19.41 374.80

Chicken, Avocado, Coleslaw & Seeds Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1/2 cup Avocado, pureed 2.30 8.50 17.60 185.00 4 ounce(s) Chicken Breast / White Meat 24.00 0.00 0.00 124.00 1 cup Coleslaw, home-‐prepared 1.55 14.89 3.13 82.80 1 ounce Seeds, pumpkin, raw 9.35 3.81 11.94 147.99 Totals: 37.19 27.20 32.68 539.79

Beef & Sweet Potato Chili (see recipe)

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 3 ounces Lean Ground Beef 21.67 0.00 29.01 354.45 Totals: 21.67 0.00 29.01 354.45

Salmon & Broccoli with Coconut Oil

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 cup, chopped Broccoli, steamed 3.71 11.20 0.64 54.60 1 tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 ounce(s) Salmon, broiled 18.81 0.00 10.50 174.00 Totals: 22.52 11.20 24.74 345.60



LUNCH CHOICES (CONT.)

Butternut Squash Soup (see recipe) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 Serving (3oz) Beef, bottom sirloin, tri-‐tip

steal, lean and fat trimmed 25.47 0.00 12.90 225.25

1 cup Squash, butternut 5.70 9.84 0.22 51.52 ½ tablespoon Coconut oil 0.00 0.00 6.80 58.50 1 cup Soup 2.02 12.14 .76 55.66 Totals: 33.20 21.99 20.68 390.93

Steak Salad Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 3 ounce(s) Beef, Organic Flank, separable lean

only, trimmed, cooked 23.00 0.00 7.00 164.90

1/2 cup, slices Carrots, raw 0.59 6.41 0.14 27.30 1 cup Cucumber, raw, slices 0.80 2.80 0.00 14.00 1 tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00 1 large Salad, lg. garden w/tomato &

onion 2.60 19.00 0.80 98.00

Totals: 26.99 28.21 21.94 424.20

Rosemary Chicken & Mushroom Glaze (see recipe) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 3 ounces Chicken Breast / White Meat 19.50 0.00 1.20 93.00 2 tablespoons Coconut oil 0.00 0.00 27.20 234.00 1 clove Garlic, raw 0.19 0.99 0.01 4.47 1/2 cup Mushrooms, white, stir-‐fried 1.93 2.18 0.18 14.04 10 nuts Hazelnuts raw 2.09 2.34 8.51 87.92 Totals: 23.72 5.51 37.10 433.43



DINNER CHOICES

Slow Cooking Pork Loin (see recipe) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 ounces Raw cashews 5.00 9.00 13.00 160.00 4 ounces Pork Loin 24.00 0.00 0.00 124.00 Totals: 29.00 9.00 13.00 284.00

Faux Spaghetti & Meat Sauce with Kale and Olives Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 serving (3 oz) Beef, ground, 95% lean meat / 5%

fat, crumbles, pan-‐browned 24.79 0.00 6.44 164.05

1 cup, chopped Kale, steamed 2.47 7.32 0.52 36.40 1 tablespoon Olive oil, pure 0.00 0.00 14.00 130.00 4 large Olives, ripe, canned (small-‐extra

large) 0.13 1.00 1.71 18.40

3 ounce(s) Shiritaki Noodles 0.00 1.00 0.00 0.00 1/2 cup Tomato sauce, no salt added 1.59 9.04 0.24 45.14 Totals: 28.98 18.36 22.92 393.99

Dijon Almond Crusted Salmon (see recipe) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 3 ounces Wild Salmon 22.19 0.00 26.32 332.35 Totals: 22.19 0.00 26.32 332.35

Chicken with Kale, Onion & Sweet Potato Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 tablespoon Butter, no salt 0.12 0.01 11.51 101.74 4 ounce(s) Chicken breast, white meat 26.00 0.00 1.60 124.00 1 cup, chopped Kale, boiled, drained, no salt 2.47 7.32 0.52 36.40 2 tablespoons Onion, chopped 0.20 1.80 0.00 8.00 1 cup Yam, baked or boiled 2.00 37.60 0.20 158.00 Totals: 30.79 46.73 13.83 428.14



DINNER CHOICES (CONT.)

Chicken Fajitas with Lettuce Wraps Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1/2 cup Avocado, pureed 2.30 8.50 17.60 185.00 4 ounce(s) Chicken breast, white meat 26.00 0.00 1.60 124.00 6 leaf, outer Lettuce, cos or romaine, raw 2.07 5.51 0.50 28.56 3 tablespoons Onion, chopped 0.30 2.70 0.00 12.00 1 cup, chopped Peppers, sweet, green, raw 1.28 6.91 0.25 29.80 1 cup, chopped Peppers, sweet, red, raw 1.48 8.98 0.45 38.74 3 tablespoons Salsa, chunky medium, Pace 0.00 0.00 0.00 6.00 Totals: 33.42 32.61 20.40 424.10

Grilled Shrimp & Veggies on a Stick Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 cup, sliced Mushrooms, white, stir-‐fried 3.87 4.36 0.36 28.08 1 tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00 1 cup, chopped Peppers, sweet, green, raw 1.28 6.91 0.25 29.80 1 cup, chopped Peppers, sweet, red, raw 1.48 8.98 0.45 38.74 5 ounce(s) Shrimp, boiled or steamed 29.60 0.00 1.50 140.00 2 large Squash, zucchini, baby, raw 0.87 1.00 0.13 6.72 Totals: 37.09 21.26 16.68 363.34

Steak, Mushrooms & Spinach Salad with Oil & Balsamic

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 3 ounce(s) Beef, top sirloin, lean only 25.81 0.00 6.80 171.70 1 cup Cucumber, raw, slices 0.80 2.80 0.00 14.00 1 cup, sliced Mushrooms, white, stir-‐fried 3.87 4.36 0.36 28.08 1 tablespoon Olive oil, pure 0.00 0.00 14.00 130.00 2 cups Spinach, raw 1.72 2.18 0.23 13.80 1 small Tomato, sm. sliced 1.00 5.70 0.40 26.00 2 teaspoons Vinegar, balsamic 0.05 1.81 0.00 9.33 Totals: 33.25 16.85 21.79 392.91



SNACKS

Almond Butter & Celery Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 tablespoon Almond butter, raw 2.40 3.40 9.50 101.00 5 each Celery, raw stalk trimmed 2.50 10.00 0.00 50.00 Totals: 4.90 13.40 9.50 151.00

Walnuts Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 ounce Raw Walnuts 4.26 3.84 18.26 183.12 Totals: 4.26 3.84 18.26 183.12

Hard Boiled Egg & Celery Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 4 each Celery, raw stalk trimmed 2.00 8.00 0.00 40.00 1 large Egg, whole, hard-‐boiled 6.29 0.56 5.30 77.50 Totals: 8.29 8.56 5.30 117.50

Hard Boiled Egg & Carrots Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 large Carrots, baby, raw 0.10 1.24 0.02 5.25 1 large Eggs, organic, hard-‐boiled 6.00 0.00 5.00 70.00 Totals: 6.10 1.24 5.02 75.25

Avocado, Salsa & Peppers Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1/2 cup Avocado, pureed 2.30 8.50 17.60 185.00 1 cup, chopped Peppers, sweet, green, raw 1.28 6.91 0.25 29.80 1 tablespoon Salsa, medium, no sugar added 0.00 0.00 0.00 2.00 Totals: 3.58 15.41 17.85 216.80



SNACKS (CONT.)

Enjoy a calorie free green tea as an additional snack or before bed.

Stay hydrated through the day aiming for at least 6-‐8 glasses of pure water.

Cucumber & Tomato Salad with Olives

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 cup Cucumber, raw, slices 0.80 2.80 0.00 14.00 1/2 tablespoon Olive oil, extra virgin 0.00 0.00 7.00 60.00 6 large Olives, ripe, canned (small-‐extra

large) 0.20 1.50 2.56 27.60

1/2 cup Tomatoes, red, ripe, canned, whole, no salt added

1.10

5.24 0.16 22.80

Totals: 2.11 9.55 9.72 124.40

Apple & Pumpkin Seeds Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 1 each Apple, medium with peel 0.30 21.10 0.00 81.00 1/2 ounce(s) Seeds, pumpkin and squash seed

kernels, roasted, no salt 4.67 1.90 5.97 73.99

Totals: 4.97 23.00 5.97 154.99



RECIPE INDEX

Beef And Sweet Potato Chili

Makes 10 Servings

Ingredients:

• 2 tbsp olive oil

• 1 large yellow onion, diced

• 2 tbsp chili powder

• 1 tsp ground chipotle

• 2 tsp sea salt (optional)

• 1 tsp cumin

• 1 tsp garlic salt

• 2 lbs beef stew meat, cut into 1"x1" chunks

• 2 (28 oz) cans diced tomatoes

• 2 (4 oz) can diced green chilis

• 1/2 of a (4 oz) can diced jalapenos (may add more if desired)

• 1/2 tsp oregano

• 1/2 tsp thyme

• 1 bay leaf

• 7-‐8 medium mushrooms, sliced

• 2 medium carrots, sliced

• 2 medium zucchini, diced

• 1 large red pepper, diced

• 2 large sweet potatoes, cut into even chunks

• 4-‐6 large kale leaves, shredded

Directions:

1. Heat large soup pot over medium-‐high heat.

2. When hot, add olive oil and onion to pot and brown slightly.


FEMALE FAT LOSS OVER 40 3. Meanwhile, combine chili powder, sea salt, cumin and garlic salt in a

large dish. Roll raw beef stew meat in the mixture to coat on all sides.

4. When onions have browned slightly, add beef and brown on all sides.

5. Add the diced tomatoes. Fill the empty can with water and add to the pot. Add sweet potato, green chilis, jalepenos, chipotle peppers, mushrooms, carrots, oregano, thyme and bay leaf. Make sure the liquid covers all of the ingredients.

6. Turn heat down to medium and cook for about 40 minutes, stirring occasionally.

7. Add zucchini and red pepper, and cook for another 20 minutes.

8. Add kale and finish cooking for 10 more minutes. Season with sea salt if desired.

Butternut Squash Soup

Makes 8 – 12 servings

Ingredients:

• 2 tablespoons salted butter

• 1 medium onion, diced

• 3 carrots, cut into chunks

• 2 medium butternut squash, peeled, seeded and diced in 2 inch cubes

• 8 cups water or stock

Directions:

1. In a large soup pot, warm the butter

2. Caramelize onion in the pot, sauteing 8 -‐ 10 minutes until golden brown

3. Add the squash cubes and carrots. Cook for 10 more minutes until the

outside of the squash cubes are a bit soft.

4. Pour the water over the onion/squash mixture

5. Bring entire mixture up to a boil and simmer for 20 -‐ 30 minutes until

squash and carrots are soft.


FEMALE FAT LOSS OVER 40 6. In a blender, puree soup in very small batches (as not to scorch yourself

and have soup splattered on your ceiling) at low, then working up to

high speed until mixture is smooth and creamy.

Serve piping hot

Rosemary Chicken And Mushroom Glaze

Makes 2 Servings

Ingredients:

• 4 boneless, skinless chicken breasts (4-‐6 oz each)

• sea salt (optional) and freshly ground black pepper to taste

• 4 tbsp coconut oil, divided

• 2 cloves garlic, minced

• 2 tsp fresh rosemary leaves or 2 tsp dried rosemary

• 2 tsp hazelnuts, chopped

• 10 white button or cremini mushrooms, sliced

Directions:

1. Season chicken breasts with sea salt (optional) and black pepper.

2. Heat a large skillet over medium heat. Add 1 tbsp coconut oil when pan is hot.

3. Add chicken breasts and cook until there is no pink in the center and set aside.

4. In a different heated pan add remaining coconut oil. When pan is hot, add rosemary, hazelnuts, and garlic. Simmer together for 5 minutes.

5. Add mushrooms and cook for another 5 minutes, or until mushrooms are browned. Season with sea salt and black pepper if desired.

6. Pour mushroom mixture over chicken and heat through. When hot serve.


FEMALE FAT LOSS OVER 40 Slowed Cooking Pork Loin

Makes 2 Servings

Ingredients:

• 1-‐1/2 lb pork loin

• 1 (16 oz) can tomato sauce

• 2 medium (6"-‐8") zucchini, sliced

• 1 head cauliflower, separated into medium florets

• 1-‐2 tbsp dried basil

• 1/4 tsp freshly ground black pepper

• 1/2 tsp sea salt (optional)

Directions:

1. Add all of the ingredients to a large crock pot.

2. Cook on high for 6-‐7 hours.

Dijon Almond Crusted Salmon

Makes 2 Servings

Ingredients:

• 3/4 lb salmon fillet(s), skin on

• ½ cup almond meal

• ¼ cup Dijon mustard

• 1/2 tsp ground coriander

• 1/2 tsp ground cumin

• juice of 1 lemon

• sea salt and freshly ground black pepper

• 2 tsp coconut oil

Directions:

1. Preheat the oven to 350° F.

2. Combine almond meal, coriander and cumin in a small bowl.


FEMALE FAT LOSS OVER 40 3. Season salmon with salt and pepper. Brush on Dijon mustard to coat

each piece.

4. Coat each fillet with the almond meal mixture (both sides).

5. Place skin side down on a broiler pan, greased lightly with coconut oil.

6. Bake for 12-‐15 minutes, or until salmon flakes easily with a fork.

Grilled Shrimp And Veggies On A Stick

Makes 2 Servings

Ingredients:

• 3/4 lb shrimp, peeled and de-‐veined

• juice of 1 lime

• 2 tsp minced garlic

• freshly ground black pepper

• 1 medium zucchini, sliced into 1" pieces

• 2 cups button mushrooms

• 1 red bell pepper, sliced into 2" pieces

• 1 green bell pepper, sliced into 2" pieces

• 1 red onion, cut into eighths

• 4 cloves garlic, minced

• 3 tbsp olive oil

• wooden skewers, soaked in cold water for 15 minutes to prevent burning

Directions:

1. Soak wooden skewers (at least 15 minutes).

2. Peel shrimp and put in medium bowl and toss with minced garlic.

3. Add lime juice and season with pepper. Set aside for five minutes.

4. Wash and chop vegetables.

5. Prepare grill.

6. Add vegetables and garlic to the shrimp, and add olive oil. Toss.

7. Stack veggies and shrimp onto skewers and grill until fully cooked.

FEMALE FAT LOSS OVER 40

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