FL BETTR FOOD LAN - Cloudinaryimgclub.teambeachbody.com/.../TAI_NutritionGuide_2013_q3uuvt.pdf ·...

FEEL BETTER FOOD PLANAll trademarks, products, or service names are the property of their respective owners.

WARNING: Consult your physician or healthcare professional and follow all enclosed safety and other instructions before beginning this or any exercise or rehabilitation program, starting this or any nutrition plan, or using any supplement or meal replacement product—particularly if pregnant, breast feeding, providing to a child, or if you have any other unique or special needs or restrictions.

© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the Tai Cheng, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. TC

INS1

111

TIER 3: THE SWISS TIERConsider these foods to have neutral benefits. They can serve a purpose in a healthy diet, but they don’t need to be staples. Don’t eat too much of them, because more from tier 3 means less from tiers 1 and 2.

TIER 4: THE DODGY TIERNot much good about these foods, but in moderation, they shouldn’t be deal-breakers. Sure, they might be familiar, but they’re not the best options for your healthy lifestyle.

TIER 5: THE NEWBURG TIERNamed after the heart attack–inducing lobster dish, this tier is filled with foods that can make not just your diet, but your health take a turn for the worse. Avoid these foods as best you can.

Almond milk P F C Bagels, whole-grain C Beef, ground, extra-lean, 95% lean P FBeef, tenderloin, 90 to 93% lean P FBeer CBread, whole-grain F C Butter, unsalted F Canadian bacon (nitrate-free) P F Cereal, whole-grain P F C Cheese (low-fat and full fat) P FChicken and turkey, ground, 95% lean P

Chicken and turkey, dark meat, skinless P FChocolate, dark F C Couscous P F C Crackers, whole-grain F C Flour, whole-grain (wheat, buckwheat, rice, etc.) CFlour, “alternative” (coconut, almond, quinoa, etc.) P C FHam, nitrate-free P F Honey C Jerky, turkey P Ketchup CLettuce, iceberg C

Lunch meat, lean, low-sodium, nitrate-free PMaple syrup, pure C Mayonnaise, soy, oil-free F Molasses C Pancakes, buckwheat C Pasta, whole-grain C Pickles CPork tenderloin P F Rice cakes C Rice milk CRice, white C Sauerkraut C Sausage, nitrate-free, low sodium P F Soy milk P F C

Soy nuts P F C Soy sauce SteviaSugar alcohols (anything ending in -tol) C Sunflower oil FSushi, hand rolls P F C Tortillas, whole wheat or corn F C Tuna, canned P FTurkey bacon P FVeal P FVeggie patty P F C Wine, red C Wine, white C

Agave syrup Applesauce (sugar added) Bacon Bagels, refined-flour Beef, ground, less than 80% leanBread, refined-flourBroths, full sodium Butter, salted Canadian bacon

Coconut milk, cannedDuck, boneless, skinlessFowl, with skin Frozen fruit bar Fruit, dried, sugar addedHam Jam or marmalade, no sugar added Jerky (beef, pork, or venison) LambLasagna

Macaroni and cheese Meat or poultry, any, 85% to 90% leanMeat loaf Nut butter, processed, roasted, or with additives Nuts, salted or roasted Oatmeal, flavored and/or instant Pancakes Pasta, refined-flour

Pizza (from restaurant) Pretzels Sauce, processed (steak sauce, etc.)Sausage Soup, canned Sports drinks (Tier 2, if playing sports)Tortillas, refined-flourYogurt, frozen

Alcohol, hard liquorArtificial sweeteners (sucralose, aspartame, saccharine, etc.) Baked beans

“Breaded” foods Candy Canola oil Cereal, processed, with sugar Chicken, buffalo wings, nuggets, tenders Chips Coffee-house drinks (even the “skinny” ones)Cookies Crackers, refined-flour

Creamed veggies Creamer, nondairy Croutons Doughnuts Energy drinks Fish, fried Flour, refinedFrench fries Fried anything Graham crackers Gravy Hamburger, fast-food High-fructose corn syrup Hot dogs Hydrogenated fats (and foods that contain them, like processed baked goods)

Ice cream (even sugar-free and fat-free)Jell-O® Jellies and jams with added sugar Juice, from concentrate and/or with sugar addedLobster NewburgLunch meat, processed (bologna, salami, etc.)Margarine Meat or poultry, any below 85% leanMuffins Nachos Onion rings, fried, breaded

Pastries Pies Popcorn, w/salt and butter Pudding Refried beans, w/lard Salad dressing, bottled or commercial SherbetSoft drinks, diet (read the studies) Soft drinks, w/sugar Soybean oil Sugar, refinedSweet-and-sour sauceSyrup, refined

WELCOME TO THE FEEL BETTER FOOD PLAN.

After eating these simple—and simply delicious—meals for just 1 day, you’ll truly understand that food is more than just fuel. It can truly transform you.

CONTENTS1

2

7

9

13

19

25

28

29

30

THE FEEL BETTER FOOD PLAN

THE “JUST EAT THIS” JUMP-START

WHAT’S NEXT? FURTHER FEEL-GOOD EATING

BREAKFAST

LUNCH

DINNER

SNACKS

SHAKEOLOGY®

HOW TO READ LABELS

MICHI’S LADDER

THE FEEL BETTER FOOD PLAN

The human body is complex, but what it needs for fuel is quite simple. To be healthy, you must consume water, vitamins, minerals, proteins, fats, and carbohydrates—that’s easy to understand. But more than just fuel, a great meal that’s good for you is also enjoyable, and helps you feel better afterward.

In this plan, you’ll be consuming the nutrients your body craves five times a day—so you’ll have plenty of energy and be able to kiss hunger pangs goodbye. To get you started, we’ve provided a “Just Eat This” Jump-Start that shows you how to put together 7 days of healthy, delicious meals to cleanse your system and give your metabolism a boost.

From there, you can determine how many calories you’ll need for the remainder of Tai Cheng® and be on your way with an array of mouthwatering, healthy recipes for breakfast, lunch, dinner, and snacks.

While Beachbody® and Dr. Mark Cheng don’t recommend specific quantities of alcohol or caffeine for people who would like to incorporate either of these substances into their conscientious food plan, remember that moderation is key. Understand that consuming alcoholic and caffeinated beverages means taking in extra calories, in addition to what’s recommended in this food plan. So pay attention. Make informed choices about having a glass of wine or a cocktail, or about what you’re adding to your coffee.

1

FEEL BETTER FOOD PLAN

BREAKFAST 400

calories

LUNCH 400

calories

DINNER 400

calories

SNACKS300

calories

TOTAL 1,500

calories

THE “JUST EAT THIS” JUMP-START

If you’re ready to eat right but not sure how to begin, the “Just Eat This” Jump-Start is a 7-day meal plan full of guilt-free, delicious foods for every meal.

You’ll be consuming approximately 1,500 calories a day. Use salt and pepper according to taste, but avoid excessive sodium for optimum nutritional health. Substituting citrus for salt gives most people the same flavor satisfaction, because it stimulates similar taste receptors on the tongue. Try it! You’ll be pleasantly surprised.

Days 1, 2, and 3 are completely laid out for you. For days 4, 5, 6, and 7, mix and match your favorite meals from the first 3 days. You can also substitute your favorite vegetables and proteins in these recipes to create meals customized to your liking. For a complete list of healthy alternative ingredients, see Michi’s Ladder on page 30.

A NOTE ON CALORIE LEVELS: No matter your weight or your goals, your body needs a baseline of nutrition to prosper. So regardless of what you calculate, don’t drop below a daily calorie total of 1,500 calories, for either Maintenance or Weight Loss.

2

DAY 1“JUST EAT THIS” JUMP-START

BREAKFAST LUNCH DINNER AM SNACKSHAKEOLOGY®(Makes 1 serving)

1 cup water½ medium banana

(or 2⁄3 cup berries)

2 Tbsp. all-natural nut butter (or seed butter)

1 scoop Shakeology, any flavor

1 cup ice cubes

1. Place water, banana, nut butter, Shakeology, and ice in blender; cover. Blend until smooth.

408 calories 19 g fat 2 g saturated fat 0 mg cholesterol 151 mg sodium 36 g carbohydrate 11 g fiber 15 g sugar 26 g protein

SALMON NIÇOISE SALAD(Makes 1 serving)

3 oz. raw wild Alaskan salmon

Sea salt and ground black pepper (to taste; optional)

2 cups mixed salad greens

½ cup green beans, steamed

1 medium red potato, boiled, cubed

4 whole black olives 1 tsp. extra-virgin

olive oil 1 Tbsp. fresh

lemon juice

1. Preheat broiler to high.

2. Season salmon with salt and pepper if desired.

3. Broil salmon for 5 to 7 minutes on each side, or until fish flakes easily when tested with a fork.

4. Place greens on a serving plate.

5. Top with green beans, potato, olives, and salmon.

6. Drizzle oil and lemon juice over salad.


PASTA SALAD(Makes 1 serving)

2 oz. dry whole wheat fusilli pasta

½ cup chopped raw broccoli

½ cup cherry tomatoes, cut in half

½ cup canned hearts of palm, drained

2 Tbsp. crumbled feta cheese

2 tsp. extra-virgin olive oil

1 Tbsp. balsamic vinegar

1. Cook pasta according to package directions; cool.

2. Place pasta in a medium serving bowl. Add broccoli, tomatoes, hearts of palm, and feta cheese.

3. Drizzle with oil and vinegar; toss gently to blend.


YIN YANG YOGURT(Makes 1 serving)

2⁄3 cup plain unsweetened yogurt

½ cup sliced strawberries 1 Tbsp. chopped

raw walnuts1. Place yogurt in a medium

serving bowl; top with strawberries and walnuts.


PM SNACKPROTEIN POW (Makes 1 serving)

2 slices low-sodium, nitrite-free turkey breast (about 1½ oz.)

½ tsp. Dijon mustard 1 medium pear, sliced 1. Spread turkey slices with

mustard and serve with pear slices on the side.



BREAKFAST LUNCH DINNER AM SNACKSHAKEOLOGY(Makes 1 serving)





1 cup ice cubes



CHICKEN AVOCADO WRAP(Makes 1 serving)

1 (6-inch) whole wheat tortilla

4 oz. cooked chicken breast, sliced

¼ cup chopped romaine lettuce

2 slices medium tomato

¼ medium avocado, sliced

1. Top tortilla with chicken, lettuce, tomato, and avocado; wrap and enjoy.


BAKED HONEY DIJON HALIBUT(Makes 1 serving)

4 tsp. finely chopped raw pecans

2 tsp. finely chopped fresh parsley

2 tsp. Dijon mustard ½ tsp. raw honey 1 (6-oz.) wild halibut fillet 1 dash sea salt 1 dash ground

black pepper 3 cups mixed greens ½ medium cucumber,

sliced ½ medium tomato, chopped 3 Tbsp. fresh lemon juice 2 tsp. extra-virgin olive oil

1. Preheat oven to 450° F.

2. Cover baking pan with aluminum foil.

3. Combine pecans and parsley in a small bowl; set aside.

4. Combine mustard and honey in a second small bowl; mix well. Set aside.

5. Place halibut on prepared baking pan; season with salt and pepper. Spread mustard mixture over halibut; top with pecan mixture.

6. Bake for 10 to 12 minutes, or until halibut flakes easily when tested with a fork.

7. Combine mixed greens, cucumber, tomato, lemon juice, and oil. Toss gently to blend.

8. Serve halibut over mixed green salad.


KINDA PB&J(Makes 1 serving)


1 rice cake ½ cup sliced strawberries

1. Spread peanut butter on rice cake.

2. Top with strawberries.


PM SNACKMAMBO ITALIANO(Makes 1 serving)

4 small mozzarella balls (bocconcini)

4 cherry tomatoes 2 fresh basil leaves,

torn in half ½ tsp. extra-virgin olive oil 1 tsp. balsamic vinegar

1. Spear a mozzarella ball, a tomato, and half a basil leaf on one skewer; repeat. Then repeat with a second skewer, so each skewer has two pieces of each ingredient.

2. Drizzle skewers with oil and vinegar. Serve immediately.


4


BREAKFAST LUNCH DINNER AM SNACKSHAKEOLOGY(Makes 1 serving)





1 cup ice cubes



PITA PIZZA(Makes 1 serving)

2 Tbsp. tomato sauce, no-salt-added variety

1 (6½-inch) whole wheat pita

3 Tbsp. shredded part-skim mozzarella cheese (¾ oz.)

3 oz. grilled chicken breast, boneless, skinless, sliced

2 Tbsp. chopped red onion

2 Tbsp. chopped red bell pepper

2 fresh basil leaves, chopped


2. Spread tomato sauce on pita. Top with cheese, chicken, onion, and bell pepper.

3. Place on baking pan. Bake for 5 to 6 minutes, or until cheese is melted.

4. Top with basil.


SHRIMP KEBABS(Makes 1 serving)

6 raw medium shrimp, peeled, deveined (about 5 oz.)

6 cherry tomatoes 1⁄8 medium onion,

cubed ½ medium zucchini,

cut into 1-inch slices ¼ green bell

pepper, cubed 6 brown (or white)

mushrooms 2 Tbsp. fresh

lemon juice1½ tsp. extra-virgin

olive oil 1 tsp. dried oregano ½ cup cooked quinoa

(or brown rice), hot

1. Preheat grill or broiler to high.

2. Assemble 2 kebabs by alternating shrimp, tomato, onion, zucchini, bell pepper, and mushrooms on wooden or metal skewers; set aside.

3. Combine juice, oil, and oregano in a small bowl; mix well.

4. Brush kebabs with lemon juice mixture.

5. Grill or broil kebabs for 5 to 7 minutes, or until shrimp are opaque and firm and vegetables are soft.

6. Serve with quinoa on the side.


PINEAPPLE BLISS(Makes 1 serving)

½ cup low-fat cottage cheese

½ cup fresh pineapple chunks (or pineapple chunks canned in juice, drained)

1. Place cottage cheese in a medium serving bowl; top with pineapple.


PM SNACKTHE GARDEN(Makes 1 serving)

5 medium baby carrots ½ medium red bell

pepper, sliced 2 melba toast rounds ¼ cup prepared hummus

1. Serve carrots, bell pepper, and toast rounds with hummus on the side, for dipping.


TIP: 1 cup dry quinoa generally makes about 2 to 3 cups cooked quinoa. To save time, you can cook up a bunch in advance; it keeps in the fridge for up to 4 days, and you can reheat it in the microwave.

5

WHAT’S NEXT? FURTHER FEEL-GOOD EATINGOnce you’ve completed the “Just Eat This” Jump-Start, it’s time to take a closer look at your daily caloric requirements and find out how to customize them to fit your individual needs.

In the short term, a caloric deficit (consuming fewer calories than you’re burning), like in the Jump-Start, can be a good thing. It can help get you started with any weight-loss goals you might have. But in the long term, it’s better to keep to a deficit of 500 or fewer calories. That way, you’ll have more energy for exercise and other day-to-day activities. It will also help you stay satiated, so you’re not tempted to make poor food choices.

To figure out how many calories you should be eating—and how to eat them—follow these two simple steps.

STEP ONE: FIGURING OUT YOUR MAINTENANCE CALORIES

STEP TWO: FIGURING OUT YOUR WEIGHT-LOSS CALORIES

EATING THE FEEL GOOD WAYNow that you’ve calculated your Maintenance or Weight-Loss Calories, it’s time for the fun part: eating! Start with a baseline of 1,500 calories a day. From there, add the number of calories you need to hit your Maintenance or Weight-Loss Calories. (Remember, your daily calorie total shouldn’t go below 1,500.) Here are a few easy ways to do this:

• Eat extra snacks from the 100- and 150-calorie snack lists on page 27.

• Double the size of either your breakfast or lunch.

• Eat an extra meal in place of a snack.

Keep in mind that you’re not limited to the Jump-Start meals. You’ll find even more delicious recipes on pages 9 through 27.

SEDENTARY LIFESTYLE (DESK JOB):

(Current weight in pounds) (Maintenance Calories)

x 12 =

MODERATELY ACTIVE LIFESTYLE (SERVER IN A RESTAURANT):


x 13 =

HIGHLY ACTIVE LIFESTYLE (CONSTRUCTION WORKER):


x 14 =

(Total Maintenance Calories) (Weight Loss Calories)

- 400 = calories

Calculate your Maintenance Calories by multiplying your weight in pounds by 12, 13, or 14, based on how active your lifestyle is.

Then take the number you get and round it to the nearest 100. So if your Maintenance Calories total 2,340, round that number down to 2,300.

You’ve figured out how many calories you burn in a day, but what if you want to lose a few pounds? Simple: Subtract 400 calories from your Maintenance Calories. That’s how many calories you need to eat for weight loss.

Example: If your Maintenance Calories total 2,300, you’d subtract 400 to get 1,900; this would be your number of Weight-Loss Calories.

7

RECIPES

BREAKFAST

9

SNACKSSNACKS

BREAKFASTLUNCH

DINNERBREAK

FAST

INSTANT COMFORT(Makes 1 serving)

11/3 cups water 2⁄3 cup old-fashioned rolled oats

3 Tbsp. sunflower seed kernels

1 Tbsp. raisins

1 tsp. raw honey

Ground cinnamon (to taste; optional)

1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.

2. Top oatmeal with sunflower seeds, raisins, honey, and cinnamon (if desired).

412 calories / 17 g fat / 2 g saturated fat / 56 g carbohydrate / 12 g sugar / 9 g fiber / 13 g protein / 0 mg cholesterol / 7 mg sodium

EGGS WITH SPINACH AND TOMATO(Makes 1 serving)

1 large egg

5 large egg whites (2⁄3 cup)


2 cups chopped fresh spinach

½ medium tomato, chopped

3 Tbsp. shredded mozzarella cheese (1 oz.)

1 slice whole-grain bread, toasted

1. Combine egg and egg whites in a medium bowl; whisk to blend. Set aside.

2. Heat oil in medium skillet over medium-low heat. Add spinach and tomato; cook for 3 to 4 minutes, or until tomato is soft and spinach is wilted.

3. Add egg mixture and cheese to skillet; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set.

4. Serve with toast.


11

RECIPES

LUNCH

13

LUNCH

BIG SAMMY(Makes 1 serving)

2 slices whole-grain bread

2 tsp. prepared pesto sauce

1 oz. low-sodium, nitrite-free turkey breast, deli-sliced

¼ medium cucumber, sliced


¼ red onion, thinly sliced

½ oz. part-skim mozzarella cheese (sliced)

½ cup shredded romaine lettuce


1. Top one slice of bread with pesto sauce, turkey, cucumber, tomato, onion, cheese, lettuce, avocado, and second slice of bread.


SOFT TACOS(Makes 1 serving)

4 oz. raw mahi-mahi fillet



2 (4-inch) corn tortillas, warm 1/3 cup shredded cabbage (or lettuce)

½ medium avocado, sliced

Fresh cilantro sprig (for garnish; optional)

Fresh lime wedge (for garnish; optional)


2. Brush mahi-mahi with oil. Season with salt and pepper if desired.

3. Grill or broil mahi-mahi for 5 to 8 minutes on each side, or until it flakes easily when tested with a fork.

4. Top each tortilla with mahi-mahi and cabbage.

5. Top with avocado; fold.

6. Garnish with cilantro and lime if desired.


BIG SLIM BURGER(Makes 1 serving)

1 (4-oz.) raw 93% lean ground turkey patty (or veggie patty)


1 whole-grain hamburger bun

1 romaine lettuce leaf


2 tsp. prepared mustard


2. Brush patty with oil; grill or broil for 4 to 6 minutes on each side, or until cooked through and no longer pink in the middle.

3. Spread mustard on bottom bun. Top with lettuce, patty, tomato, mustard, and top bun.


15

LUNCH

SOOTHING SOUP FOR TWO(Makes 2 servings)

1 tsp. olive oil

½ medium onion, chopped

2 cloves garlic, chopped

1 medium zucchini, chopped (or 1¼ cups chopped asparagus)

3 cups chopped kale

2 cups low-sodium organic chicken broth (or vegetable broth)

1 (15-oz.) can low-sodium organic diced tomatoes, with juice

1 (15-oz.) can white beans, drained, rinsed

½ cup corn kernels


Herbs (like oregano, rosemary, or thyme) (to taste; optional)

1. Heat oil in large skillet over medium-high heat.

2. Add onion and garlic; cook, stirring occasionally, for 3 to 4 minutes.

3. Add zucchini and kale; cook, stirring frequently, for 3 to 4 minutes, or until zucchini begins to soften and kale is wilted.

4. Add broth, tomatoes (with juice), beans, and corn. Bring to a boil. Reduce heat to medium-low and gently boil for 5 to 6 minutes.

5. Season with salt, pepper, and herbs if desired.


BIG SALAD(Makes 1 serving)

1 Tbsp. vinegar

1½ tsp. extra-virgin olive oil

1 clove garlic, finely chopped

1 tsp. Dijon mustard

3 cups mixed salad greens

1 hard-boiled large egg, sliced

½ cup corn kernels

¼ medium carrot, shredded

½ cup fresh peas

2 tsp. grated Parmesan cheese


1. Combine vinegar, oil, garlic, and mustard; whisk to blend. Set aside.

2. Combine greens, egg, corn, carrot, and peas in a large bowl; drizzle with dressing. Mix well.

3. Sprinkle with cheese; top with avocado.

415 calories / 21 g fat / 5 g saturated fat / 44 g carbohydrate / 12 g sugar / 12 g fiber / 18 grams protein / 190 mg cholesterol / 625 mg sodium

17

RECIPES

DINNER

19

DINNER

STIR-FRY IN MINUTES(Makes 1 serving)

2 tsp. reduced-sodium soy sauce

1 tsp. raw honey

4 tsp. rice wine vinegar

1 tsp. chili sauce

½ tsp. sesame oil

2 tsp. olive oil

3 oz. raw lean pork, sliced (or chicken breast, boneless, skinless, sliced; or lean beef, sliced; or firm organic tofu, cubed)

1⁄3 medium red bell pepper, chopped 1⁄3 medium yellow bell pepper, chopped

½ medium celery stalk, chopped 1⁄3 medium red onion, chopped

½ cup cooked brown rice, hot

1. Combine soy sauce, honey, vinegar, chili sauce, and sesame oil in a small bowl; whisk to blend. Set aside.

2. Heat olive oil in large skillet over medium-high heat.

3. Add pork; cook, stirring occasionally, for 3 to 4 minutes.

4. Add bell peppers, celery, and onion; cook, stirring frequently, for 2 to 3 minutes.

5. Add soy sauce mixture; cook for 1 to 2 minutes, or until pork is no longer pink and vegetables are tender-crisp.

6. Place rice in a medium serving bowl. Top with pork mixture.


COMFORTING TILAPIA AND POLENTA(Makes 1 serving)

1 cup water 1⁄3 cup polenta (stone-ground cornmeal)

1 (5-oz.) raw tilapia fillet


1 tsp. olive oil

½ cup canned low-sodium organic diced tomatoes, with juice

½ clove garlic, chopped

2 fresh basil leaves, chopped

COMFORTING TILAPIA AND POLENTA (CONTINUED)

1. Bring water to a boil in small saucepan. 2. Add polenta and reduce heat to low; cook, stirring

frequently, for 5 minutes. Remove from heat. Cover. Set aside.

3. Season tilapia with salt and pepper if desired.

4. Heat oil in medium skillet over medium heat for 30 seconds.

5. Add tilapia. Top with tomatoes (with juice), garlic, and basil; cook until it reaches a boil. Reduce heat to medium-low. Cover; cook for 5 to 6 minutes, or until tilapia flakes easily when tested with a fork.

6. Place polenta on plate; top with tomatoes and fish.


POULTRY GRILLED TO PERFECTION(Makes 1 serving)

4 oz. raw chicken breast, boneless, skinless (or turkey breast)

1½ tsp. extra-virgin olive oil, divided use


1 fresh thyme sprig, leaves removed and chopped, stem discarded (to taste; optional)

½ medium zucchini, sliced

1 medium red bell pepper, cut into large slices

½ cup cooked quinoa, hot

2 Tbsp. grated Parmesan cheese (½ oz.)


2. Brush chicken with 1 tsp. oil. Season with salt, pepper, and thyme if desired.

3. Grill or broil chicken for 5 to 6 minutes on each side, or until no longer pink in the middle. Set aside.

4. Brush zucchini and bell pepper with remaining ½ tsp. oil. Season with salt, pepper, and thyme if desired.

5. Grill or broil zucchini and bell pepper for 2 to 3 minutes on each side, or until both are tender-crisp and zucchini is browned.

6. Place quinoa on a large serving plate. Top with chicken and vegetables. Sprinkle with cheese.


21

DINNER

SHEPHERD’S PIE(Makes 1 serving)

1 tsp. olive oil

3 oz. raw 93% lean ground turkey breast

½ medium parsnip, chopped

¼ medium turnip, chopped

¼ cup fresh peas (or defrosted frozen peas)

4 Tbsp. low-sodium organic chicken or vegetable broth, divided use

Sea salt (to taste; optional)

1 cooked medium russet potato, mashed

1 fresh thyme sprig, leaves removed and chopped, stem discarded (for garnish; optional)

½ tsp. chopped fresh chives (for garnish; optional)


2. Heat oil in large skillet over medium heat.

3. Add turkey, parsnip, and turnip; cook, stirring occasionally, for 5 to 8 minutes, or until turkey is no longer pink and vegetables are soft.

4. Add peas, 2 Tbsp. broth, and salt (if desired); mix well. Place in a small baking dish. Set aside.

5. Combine potato and remaining 2 Tbsp. broth; mix well. Spread evenly over turkey mixture.

6. Bake for 15 to 20 minutes, or until heated through and lightly browned on top.

7. Garnish with thyme and chives if desired.


CHILI OF CHAMPIONS(Makes 2 servings, 1¼ cups each)

1 Tbsp. olive oil

½ medium onion, chopped

1 clove garlic, chopped

1 (15-oz.) can low-sodium kidney beans, drained, rinsed

¼ cup prepared salsa

½ medium red bell pepper, diced

½ medium green bell pepper, diced

1 cup canned low-sodium diced tomatoes, with juice

½ tsp. chili powder

1 dash ground cumin

1 cup low-sodium organic vegetable broth (or chicken broth)


2 green onions, sliced

¼ cup shredded cheddar cheese (1 oz.)

¼ cup plain yogurt

1. Heat oil in medium saucepan over medium heat.

2. Add onion and garlic; cook, stirring occasionally, for 3 to 4 minutes, or until onion is translucent.

3. Add beans, salsa, bell peppers, tomatoes (with juice), chili powder, cumin, and broth. Bring to a boil. Reduce heat to medium-low and gently boil for 8 to 10 minutes.

4. Season with salt and pepper if desired.

5. Top with cheese, yogurt, and green onions before serving.


23

RECIPES

SNACKS

25

SNACKS

100-CALORIE SNACKS: HUEVOS CON YUMMY1 large hard-boiled egg with 1 Tbsp. pico de gallo (fresh tomato salsa)

POPPED CORN3 cups air-popped popcorn

FRUIT NUTTY ½ sliced medium pear with 2 tsp. cashew butter

THE TUMMY FILLER½ cup plain nonfat yogurt with ¼ cup high-fiber cereal

SINLESS WEDGES½ large sweet potato cut into wedges, drizzled with ½ tsp. extra-virgin olive oil, and baked in the oven at 450° F for 20 minutes

RICE SURPRISE1 multigrain rice cake topped with 1 oz. low-sodium nitrite-free turkey breast and ½ oz. provolone cheese, served with 3 cherry tomatoes

LADYBUGS ON A LOG1 celery stalk spread with 2 tsp. almond butter and topped with 1½ Tbsp. dried cranberries

SWEET ’N’ SAVORY1 cup diced watermelon topped with 2 Tbsp. crumbled feta cheese and some chopped fresh mint

CINNAMON BLISS1⁄3 cup low-fat cottage cheese topped with ¼ cup unsweetened applesauce and a dash of cinnamon

NUTS TO YOU!½ ounce nuts (10 almonds, 8 cashews, 12 peanuts, or 3 Brazil nuts)

CITRUS-BERRY SMOOTHIE½ scoop Shakeology, ¼ cup mixed berries, ¼ cup fresh orange juice, and 1⁄3 cup water, blended with ice

150-CALORIE SNACKS:PROTEIN POW 2 slices low-sodium, nitrite-free turkey breast (about 1½ oz.), ½ tsp. Dijon mustard, and 1 medium pear, sliced

MAMBO ITALIANO 4 small mozzarella balls (bocconcini) (1½ oz.), 4 cherry tomatoes, and 4 fresh basil leaves, speared, alternating, on 2 skewers, and drizzled evenly with ½ tsp. extra-virgin olive oil and 1 tsp. balsamic vinegar

KINDA PB&J 1 Tbsp. all-natural peanut butter (or cashew butter) on 1 multigrain rice cake, topped with ½ cup sliced strawberries

PINEAPPLE BLISS ½ cup low-fat cottage cheese with ½ cup fresh (or canned in juice, drained) pineapple chunks

THE GARDEN 5 baby carrots, 5 red bell pepper slices, and 2 melba toast rounds with ¼ cup prepared hummus

YIN YANG YOGURT 2⁄3 cup plain yogurt (unsweetened) with ½ cup sliced strawberries or blueberries and 1 Tbsp. chopped raw walnuts

VIRTUE SNACK 1½ cups strawberries and ½ oz. raw almonds (about 10 to 12 almonds)

ENERGY TO GO ½ medium sliced apple with 1 Tbsp. all-natural peanut butter

GO CRUNCH 1 multigrain rice cake with ½ oz. cheese and ½ medium sliced apple

FAR EAST ½ cup shelled edamame with 1 medium sliced peach (or plum)

2727

®

Follow Shakeology at:

THE HEALTHIEST MEAL OF THE DAY®

In general, Americans consume too much sodium and too many calories from solid fats, added sugars, and refined grains. These empty calories displace healthy, nutrient-dense foods and beverages in the American diet, making it difficult for people to consume all the nutrients their bodies need without overdoing their intake of calories and sodium. To help combat this harmful trend, Dr. Cheng recommends Shakeology® as part of the Feel Better Food Plan.

Shakeology is an entirely new world of nutrition and health. Just one shake a day delivers a broad spectrum of natural, whole-food-based nutrients your body can easily absorb and utilize, including:

• Protein and Amino Acids • Antioxidants • Phytonutrients • Prebiotics and Probiotics • Adaptogen Herbs • Digestive Enzymes

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

AVAILABLE IN 4 DELICIOUS OPTIONS:• CHOCOLATE • CHOCOLATE VEGAN • TROPICAL STRAWBERRY (VEGAN) • GREENBERRY

Talk about “nutrient-dense”! In one delicious glass, Shakeology provides your body with more nutrition than you’d get in a bowl’s worth of fruit and vegetables.

SHAKEOLOGY CAN HELP YOU TO:*

• IMPROVE DIGESTION AND REGULARITY • INCREASE ENERGY • REDUCE CRAVINGS • FEEL GREAT!

28

HOW TO READ LABELSMAKE SENSE OF WHAT’S IN THE PACKAGE

Most packaged foods have a Nutrition Facts label. Use this information to make healthy choices quickly and easily.

Don’t get tricked. Many single-serving foods are broken into two servings to hide calories.

Calories provide a measure of how much energy you get from a serving of this food.

Nutrients in the highlighted zone: saturated fat, trans fat, cholesterol, and sodium. Limit these, as they may increase various health risks, like obesity, heart disease, and high blood pressure.

Fiber check: Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet.

Daily Values footnote: Makes recommendations based on a diet of 2,000 or 2,500 daily calories. Make sure these values match your daily caloric needs.

THE ORGANIC QUESTIONShould you eat organic or not? We think you should! It’s not a must-do, but it’s certainly better for you, particularly when it comes to soy and dairy. Organic soy cannot by definition be genetically modified, so paying a few extra cents for your tofu means you’re simultaneously avoiding both GMOs and pesticide residues that can linger on crops.

Organic dairy is free of various hormones and antibiotics that are fed to conventionally raised cows. Also, recent studies out of England show that organic milk is more nutritionally consistent and contains a higher concentration of omega-3 fatty acids. The same generally holds true for organic and grass-fed meats.

As for organic produce, again, you’re avoiding pesticide residues and any potential genetic engineering. As for increased nutritional value, the honest truth is that scientific research has yet to come up with a conclusive answer. That said, we’d put our money on the answer being yes!

2929

Michi’s Ladder is a guideline for healthy nutrition. The higher up on the list you eat, the better off you’ll be. We’ve also provided details as to whether these foods are good sources of protein (P), carbohydrates (C), or fat (F). You’ll notice that tiers 4 and 5 don’t contain this information—that’s because these foods aren’t healthy, so you shouldn’t look to them for nutrition. They’re “treats.”

Finally, if a food has an asterisk (*) before it, that means we consider it a nutrient-rich superfood.

TIER 1: THE PIOUS TIERThese foods should make up the bulk of your diet. You can eat plenty of them without any fear you’re overeating. They’re also great choices to add if you’re just not feeling full from your regular eating plan.

TIER 2: THE HAPPY TIERMore essential, nutritious foods to fill your plate. Plenty of superfoods here, too, but exercise a little restraint. They can be more caloric and/or less beneficial than items in the Pious Tier, so it’s possible to overindulge.

MICHI’S LADDER 2.0PROTEIN = P CARB = C FAT = F

Anchovies, fresh P FApples, with skin CApricots CArtichokes, without sauce P CArugula C

*Beets C*Berries, misc. C*Blueberries CBok choy CBoysenberries C

*Broccoli C Broths, veggie, chicken, etc., low-sodium F C Brussels sprouts C

*Cabbage CCarrots CCauliflower C

Celery CChard CCherries CCitrus, misc. CCollard greens CCucumbers CEgg whites P Endive CEggplant C

*Garlic C*Ginger C*Grapefruit CGrapes CHerbs

*Kale CKiwifruit C

*Lemon CLettuce (not iceberg) C

Lime CMelon CMushrooms CMustard C Nectarines COnions COranges CPeaches CPears, with skin CPeppers CPineapples CPlums C

*Pomegranates CRadishes C

*Raspberries C* Salmon,

wild-caught, Alaskan P F

Salsa, natural, no sugar or oil C

* Sardines, fresh or in spring water P FSeaweed CSnap peas P C

*Spinach CSquash C

*Strawberries CString beans P C

*Tea, green or black, no sugar Tomatoes P

*Vinegar *Water, flat or sparklingYogurt, nonfat or low-fat, plain P C Zucchini C

Amaranth P C Apples, skinless C Applesauce, no sugar added C

*Avocados F Bananas CBarley C Beans P F CBuffalo (bison) P

*Chia seeds P CChicken breast, boneless, skinless PChickpeas P C Coconut meat F Coconut water, plain CCoffee, black Corn on the cob C Cottage cheese, low-fat P F Cream cheese, nonfat or low-fat P

Dates C Eggs, whole P F Figs CFish (other than fresh anchovies, wild-caught Alaskan salmon, fresh sardines, or water-packed sardines) P F

*Flaxseed F Fruit, dried C Granola, raw, no sugar P F C

*Hempseed F Hummus P F C Juice, fresh-squeezed w/pulp, no sugar CLentils P F C Mangoes C Milk, nonfat or low-fat P F C

Muesli, raw, no sugar P F C Nut butters, raw P F

*Nuts, raw P F Oatmeal, old-fashioned or steel-cut, unflavored, no sugar P C

*Olive oil FOlives F Papayas CPeas P C Plantains C Popcorn, plain, air-popped F C Potatoes, baked or boiled C

*Quinoa P C Raisins C Refried beans, nonfat P C Rice, brown P CRice, whole-grain C

*Seeds, raw P FSeitan P F C Shellfish, including shrimp P Spelt P C SquidSushi and sashimi (not hand rolls) P F CSweet potatoes CTahini P FTempeh P F C Tofu P F CTomato sauce, no sugar C Tuna, albacore P FTurkey breast, boneless, skinless PVenison P

*Yams C

30

TIER 3: THE SWISS TIERConsider these foods to have neutral benefits. They can serve a purpose in a healthy diet, but they don’t need to be staples. Don’t eat too much of them, because more from tier 3 means less from tiers 1 and 2.

TIER 4: THE DODGY TIERNot much good about these foods, but in moderation, they shouldn’t be deal-breakers. Sure, they might be familiar, but they’re not the best options for your healthy lifestyle.

TIER 5: THE NEWBURG TIERNamed after the heart attack–inducing lobster dish, this tier is filled with foods that can make not just your diet, but your health take a turn for the worse. Avoid these foods as best you can.

Almond milk P F C Bagels, whole-grain C Beef, ground, extra-lean, 95% lean P FBeef, tenderloin, 90 to 93% lean P FBeer CBread, whole-grain F C Butter, unsalted F Canadian bacon (nitrate-free) P F Cereal, whole-grain P F C Cheese (low-fat and full fat) P FChicken and turkey, ground, 95% lean P

Chicken and turkey, dark meat, skinless P FChocolate, dark F C Couscous P F C Crackers, whole-grain F C Flour, whole-grain (wheat, buckwheat, rice, etc.) CFlour, “alternative” (coconut, almond, quinoa, etc.) P C FHam, nitrate-free P F Honey C Jerky, turkey P Ketchup CLettuce, iceberg C

Lunch meat, lean, low-sodium, nitrate-free PMaple syrup, pure C Mayonnaise, soy, oil-free F Molasses C Pancakes, buckwheat C Pasta, whole-grain C Pickles CPork tenderloin P F Rice cakes C Rice milk CRice, white C Sauerkraut C Sausage, nitrate-free, low sodium P F Soy milk P F C

Soy nuts P F C Soy sauce SteviaSugar alcohols (anything ending in -tol) C Sunflower oil FSushi, hand rolls P F C Tortillas, whole wheat or corn F C Tuna, canned P FTurkey bacon P FVeal P FVeggie patty P F C Wine, red C Wine, white C

Agave syrup Applesauce (sugar added) Bacon Bagels, refined-flour Beef, ground, less than 80% leanBread, refined-flourBroths, full sodium Butter, salted Canadian bacon

Coconut milk, cannedDuck, boneless, skinlessFowl, with skin Frozen fruit bar Fruit, dried, sugar addedHam Jam or marmalade, no sugar added Jerky (beef, pork, or venison) LambLasagna

Macaroni and cheese Meat or poultry, any, 85% to 90% leanMeat loaf Nut butter, processed, roasted, or with additives Nuts, salted or roasted Oatmeal, flavored and/or instant Pancakes Pasta, refined-flour

Pizza (from restaurant) Pretzels Sauce, processed (steak sauce, etc.)Sausage Soup, canned Sports drinks (Tier 2, if playing sports)Tortillas, refined-flourYogurt, frozen

Alcohol, hard liquorArtificial sweeteners (sucralose, aspartame, saccharine, etc.) Baked beans

“Breaded” foods Candy Canola oil Cereal, processed, with sugar Chicken, buffalo wings, nuggets, tenders Chips Coffee-house drinks (even the “skinny” ones)Cookies Crackers, refined-flour

Creamed veggies Creamer, nondairy Croutons Doughnuts Energy drinks Fish, fried Flour, refinedFrench fries Fried anything Graham crackers Gravy Hamburger, fast-food High-fructose corn syrup Hot dogs Hydrogenated fats (and foods that contain them, like processed baked goods)

Ice cream (even sugar-free and fat-free)Jell-O® Jellies and jams with added sugar Juice, from concentrate and/or with sugar addedLobster NewburgLunch meat, processed (bologna, salami, etc.)Margarine Meat or poultry, any below 85% leanMuffins Nachos Onion rings, fried, breaded

Pastries Pies Popcorn, w/salt and butter Pudding Refried beans, w/lard Salad dressing, bottled or commercial SherbetSoft drinks, diet (read the studies) Soft drinks, w/sugar Soybean oil Sugar, refinedSweet-and-sour sauceSyrup, refined

FEEL BETTER FOOD PLANAll trademarks, products, or service names are the property of their respective owners.

WARNING: Consult your physician or healthcare professional and follow all enclosed safety and other instructions before beginning this or any exercise or rehabilitation program, starting this or any nutrition plan, or using any supplement or meal replacement product—particularly if pregnant, breast feeding, providing to a child, or if you have any other unique or special needs or restrictions.

© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the Tai Cheng, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. TC

INS1

111

FL BETTR FOOD LAN - Cloudinaryimgclub.teambeachbody.com/.../TAI_NutritionGuide_2013_q3uuvt.pdf ·...

Documents

Transcript of FL BETTR FOOD LAN - Cloudinaryimgclub.teambeachbody.com/.../TAI_NutritionGuide_2013_q3uuvt.pdf ·...