Shred fat in 15 minutes
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Transcript of Shred fat in 15 minutes
Shred Fat in 15 minutes
Alan Christianson, NMD
Enjoy the presentation!
• Check out our YouTube channel for lots of fun health related videos:
http://www.youtube.com/user/Alannmd
• How to get personal or virtual healthcare:
www.myintegrativehealth.com
Benefits of Eating well
• Increase life span
• Decrease chronic disease
• Healthy body weight
• Improved energy levels
• Beautiful skin
15 minute system
• Quick
• Easy
• Tasty
• Low calorie
• Energizing
• Low cost
what is healthy food?
• Unprocessed
• Available pre 1940
• Short shelf life
• Colorful
what is not healthy food?
• Packaged
• Long shelf life
• Ingredients only a chemist can pronounce
• Found in the center of store
Don't believe the lies
• Good food takes too much time
• Good food is more expensive
• Junk food is tastier
elements of a healthy meal
• Produce - fresh fruits and vegetables roughly 1/2 of the meal
• Protein from a variety of sources - ideally about 1/4 of the meal
• High fiber starch - the remaining 1/4 of the meal
Produce - Best sources
• Carrots
• Sweet potatos
• Broccoli
• Spinach
• Bell peppers
• Onions
Produce - Best sources
• Berries
• Bananas
• Citrus
• Pomegranate
• Pears
• Melons
produce - concepts
• Fresh or frozen
• Variety
• Rainbow
• Organic when possible
• Raw or lightly cooked
quick produce - examples
• Baby carrots
• Celery sticks
• Prepared lettuce
• Broccoli florets
• Apples
• Berries
superfast produce - 5 a day
• baby carrots
• celery sticks
• frozen blueberries
• spinach leaves
• roma tomatoes
protein - best sources
• Whitefish
• Salmon
• White meat poultry
• Shellfish
• Lean red meat
• Ostrich/Buffalo
• Eggs
• Cottage Cheese
• Tofu
• Tempeh
• Protein Powders
protein - concepts
• Palm-sized serving
• Low fat
• Organic
• Nitrate free
• Non-allergenic
• Omega 3 fats
Quick protein - examples
• Cold cuts
• Smoked salmon
• Low fat cheese
• Pre-cooked chicken
• Shrimp cocktail
• Smoked Tofu
• Hummus
High fiber starch - best Sources
• Steel cut oats
• Sweet potatoes
• Quinoa
• Brown rice pasta
• Black beans
• Split peas
• Ezekiel bread
• Bulgar
• Corn
• Bran cereal
• Popcorn
• Pinto beans
high fiber starch - concepts
• Unprocessed
• Variety
• Low sugar
• Whole grain
• Lower Glycemic Index
Glycemic index
Quick starch - examples
• Rye crisps
• Apples
• Sweet potatoes
• Ezekiel english muffins
• Rye bread
• Parboiled brown rice
staples to pre-cook
• Oatmeal
• Brown rice
• Whole grain noodles
• Poultry
• Shrimp
produce to-prep
• Wash all
• Vacuum seal
• Dice melons
• Peel and freeze bananas
• Dice onion
fast shopping
• Pre cooked chicken
• Pre cooked rice
• Fresh pasta
• Canned beans
• Instant oatmeal
• Prepared lettuce
• Baby carrots
• Sliced mushrooms
• Diced squash
• Baby bell peppers
• Baby spinach
• Veggies for dip
spicing it up - healthy sauces
• Pasta sauce
• Salsa
• Stir fry
• Vinaigrette
• EVOO/Balsamic vinegar
• Thai peanut sauce
• Curry
• Tzaziki
• Hummus
• Soy/Miso
• Mustard
Meal examples - breakfast
• Pre cook oatmeal, add berries and yogurt (or soy)
• Rye Crisps, tomato slices and smoked salmon
• Frozen fruit, protein powder and oat bran
Meal examples - Lunch
• Cold cuts, good bread, low fat cheese, veggies
• Split pea soup + apple
• Noodles, shrimp, broccoli + miso broth
Meal examples - Supper
• Fiber noodles, tofu, scallions peanut sauce + salad
• Brown rice, lean stew meat, sliced mushrooms, curry paste + cooked spinach
Meal examples - snacks
• Nitrate free cold cuts and high fiber crackers
• Apple + small handful nuts
• Carrots and Tzatziki
15 min program summary
• Shop for produce often - choose quick and easy
• Keep cooked staples on hand
• Keep sauces on hand
• Make extra supper for next day’s lunch or snacks
• Shop perimeter of store
Was this helpful? Here is more free info:
• Check out our YouTube channel for lots of fun health related videos:
http://www.youtube.com/user/Alannmd
• How to get personal or virtual healthcare:
www.myintegrativehealth.com