Melt Off Belly Fat With These Simple Guidelines

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Note: Our new 6 am North Vancouver Boot Camp class is starting Monday February 7 at 2104 Front Street in North Vancouver. Classes will now be running every Monday, Wednesday and Friday at 6:00 am, 11:45 am and 7:15 pm. If you are currently not already a regular member and want to join us, please call us at 604.626.2342 or email us at MakersBody@gmail.com to let us know you would like to come.

This Is What I Eat Every Day

I thought I'd share with you what I eat during the day as a colleague of mine at Prograde Nutrition just did this and I thought you'd like to know what goes in my mouth. It's far from perfect (as you'll see at the bottom of my list), I like to indulge just as much as you ;) Gotta live a little eh.

Here's what I've been eating lately. 

Breakfast:

  
Omega-3 Whole Eggs:  2
Egg Whites: 4
1/4 of an avocado
2-3 oz of chedder cheese
half a sweet or white potato
dash of sea salt
2 cups of mixed steamed veggies
Supplements: 5 grams of Fish Oil, 3 VGF 25+ for Men Multivitamin capsules, 2 Vitamin D capsules

Or if short on time in the morning.
200 grams of Liberte 0% fat yogurt
2-3 of each: walnuts, almonds, pecans and hazelnuts
lots of cinnamon  (good for fat loss)
Supplements: 5 grams of Fish Oil, 3 VGF 25+ for Men Multivitamin capsules, 2 Vitamin D capsules 

Teach boot camp at 11:45 am to 12:30 pm

Lunch:

2 scoops Isagenix Vanilla IsaLean Shake
1 scoop Isagenix Greens
1 scoop Isagenix Ionix Supreme
1 scoop Isagenix Cleanse for Life
1/8 cup Psyllium powder (for more fibre :)

Or 

1 scoop Prograde Protein
1 scoop Isagenix Greens
1 scoop Isagenix Ionix Supreme
1 scoop Isagenix Cleanse for Life
1/8 cup Psyllium powder (for more fibre :)
 a dash of each: cinnamon, powdered cloves, nutmeg, allspice 

Post Workout Nutrition (after a workout):
1 scoop Prograde Protein
1 cup of blueberries
1 scoop of creatine

Or


2 scoops Prograde Workout 
1 scoop of creatine

Afternoon Snack: 

200 grams of Liberte 0% fat greek yogurt
2-3 of each: walnuts, almonds, pecans and hazelnuts
lots of cinnamon

Teach boot camp at 7:15 pm to 8:00 pm 

Dinner:

6-7 oz of some type of chicken or beef.
half a sweet or white potato
2 cups of mixed steamed veggies
olive oil drizzled over it
dash of sea salt 

Supplements: 5 grams of Fish Oil, 1 Vitamin D capsule

There you go!  These are some of the foods that I would typically eat in a day.  Of course this isn't the same every day, but I hope you get an idea of what my typical food day looks like.

I'm going to really own up to something here and let you know how real I am and that I'm not Mr. perfect when it comes to eating. I do cheat once a week or once every 2 weeks. For those who have learned my nutrition system you know how important eating a cheat meal is not only psychologically but also physiologically to give your fat burning hormones a boost when you are dieting as they down regulate when you are at a calorie deficit. So here we go.

Cheat Meals (as of late):
Monty Mushroom burger with fries at White Spot 

Or 

A Papa or Teen burger from A&W

The cat is out of the bag! ;)

And now for what Cassandra eats...

What a Busy Mom and Registered Dietitian Eats Everyday

By Cassandra Forsythe-Pribanic, PhD, RD

With an energetic 10 month-old crawling around my house, getting into everything imaginable and wanting lots of attention, it’s hard enough to find time to shower, let alone eat well some days. I also run my own bootcamp business and work as an independent contractor for 4 different companies. So, “busy” is not an unheard word in my vocabulary.
However, I do make an effort to eat very well 90% of the time – and, it’s really hard not to eat well when I’ve studied and researched nutrition for more than 12 years . Currently I’m still nursing my daughter full-time (she does eat solid foods, but still has quite a bit of breast milk) and exercise intensely at least once per day, so my intake may be higher than a woman not nursing or working out as hard.

Here’s what a typical day looks like for me on a very busy day. On less active day,  my food intake is lower:

Get up at 4am to teach bootcamp classes at 5:15 to 7:15am

Pre-workout/teaching at 4:45am:
1 scoop Prograde Protein with 1 Tbsp Ground Flaxseed and Water

Post-workout at 7:30am:
1 scoop Prograde Workout

Breakfast at 8:30:
Two Omega-3 Eggs with 1 Cup Egg Whites and Spinach
1 Whole Grapefruit
Supplements: VGF25+ for Women, EFA Icon (fish oil), Longevity (anti-aging)

Morning Snack at 10:30am:
Handful of Nuts
Sliced Cucumbers

Lunch at 12pm:

Big Salad made with Baby Spinach, Olives, Beets, Shredded Carrots, Cucumbers, Tomatoes (in the summer), and 1 can Mussels and 1 can Sardines (packed in water). Topped with Olive Oil and Balsamic Vinegar.

Mid-day Snack at 2pm:
Smoothie made with Prograde Protein, Berries, Spinach, Flax Oil and Cashews
Or
Prograde Lean in water

Second Mid-day Snack at 430pm:
Ground Turkey (cooked) with Salsa
Green beans

Teach bootcamp class 5:30 to 6:30pm

Dinner at 8pm:
A large helping of some type of turkey, pork or fish
Large serving of Green Beans or Asparagus
Salad with Olive Oil and Balsamic Vinegar Dressing

Bed at 9:30-10pm 

As you can see I live a pretty active life and am always on the go so I have to make sure I properly nourish my body with the correct quality nutrients so I can get up the next day and do it all over again. 

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5 Tips for Healthy Eating While Eating Out or Traveling

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Mike Roussell, nationally renowned nutritionist, wrote a mini-article about eating out or while traveling that I thought you'd be interested.

Use these tips and stay lean!

Healthy eating while traveling is an ever growing issue for many people as more and more meals are eaten away from home. Unfortunately eating out and on the road can be very challenging if you are not prepared. Here are 5 tips to help you stay lean and healthy while traveling.

1. Always go low carb – Restaurant and packaged foods are always loaded with extra ‘hidden carbs’. Always choose the lower carb options when eating out – avoid traditional snack foods, breads, pasta dishes, etc. Stick to lean meats and vegetables when eating out.

2. Tell them not to bring it – A bread basket, french fries, or a side of potato chips are standard for many restaurant meals. Don’t temp yourself just ask your server not to bring it to the table or with your meal.

3. Know what you are going to eat – When traveling it is best to have some snacks with you and when you go out to eat have a general idea of what you are going to order. You’ll be less likely to be swayed by tempting calorie filled menu options.

4. Have a back up - Nothing is worse than being stuck in the car or in an airport with nothing to eat. You’ll get hungry and end up making bad choices (”There is nothing else around I guess I’ll have to eat the steak and cheese”). Keep a couple protein bars with you for back up. They travel well and don’t spoil.

5. Don’t Eat! – Seriously. This one isn’t for everyone. I’ve written about fasting for weight loss before, if you are someone that uses intermittent fasting to lose weight then you can follow fasting expert Brad Pilon’s lead and plan your fasts while you are traveling. Brad once told me that whenever he has to fly he always arranges it to be during a fast so he isn’t tempted by awful travel food.

Use some of these tips or use them all! Whatever you do don’t let traveling be your excuse for not staying lean and healthy.

Tyron

P.S. To learn the A-Z plan for eating healthy and losing weight permanently pick up your copy of Naked Nutrition today.

Mike Roussell is a nationally renowned nutritionist and the president of the Naked Nutrition Network. He is currently a doctoral candidate in nutrition at Pennsylvania State University. Learn More About Mike Click Here Tweet This

Prograde Nutrition 'Summer is Here' Sale

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My friends at Prograde Nutrition are very excited that summer
is here. I am, too. Nicer weather means more and more people are
getting outside and getting some exercise. They're playing with
their kids, swimming and having fun.

And that's always cause for celebration.

Anyway, Prograde is having a sale on it's best-selling product, EFA
Icon. I've told you about it before. It has amazing benefits:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

But don't take my word for it. Or Prograde's.

Check out this video that tells you all about the research done on
Krill Oil, the main ingredient in Prograde's EFA Icon.

http://tyron.getprograde.com/specials

That page will also give you all the details on the sale. But
hurry, because it ends this Friday, June 26th at 11:59pm EST.

Resurrect your body back to life,

Tyron

PS - EFA Icon is an absolutely amazing supplement. But again, don't
take my word for it. Learn about the research behind it.
http://tyron.getprograde.com/specials Tweet This

Vancouver Personal Trainer Shares Healthier Super Bowl Recipes To Cut Thousands of Calories Come Kickoff!

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With Super Bowl Sunday just around the corner, the time is now to start getting your goodies together for the game. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

Use the following list of both approved food choices and/or healthier substitutes for typical party foods. This list will help to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. You may even like them that much that you continue using them for parties and social gatherings over the course of the year, you may very well prevent 5-10 lbs of fat gain… easily!

Section I - Appetizers

• Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marinara based sauces over creamier versions)

Section II - Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Lipton Green Teas (or other low calorie/carb beverages, sweeten with stevia if you like)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III - Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV - Desserts

• Prograde Cravers (100% organic chocolate snacks bars) Check them out HERE.
• Larabars
• Garden of Life or Living Fuel bars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

BONUS - To Save Thousands of Calories on Super Bowl Sunday Use These Top 10 Tips

1.) Go the Naked Sandwich Approach: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Do Away With Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) No more fasting before a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more will cause you to crave junk foods high in both fat and refined sugars.

5.) Out with the White and in with the Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies.

6.) Focus on eating lean proteins and fruits and veggies FIRST! Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Important Tip: never eat directly out of the bag or community bowl but use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Go for guacamole over cheese for your salads and chips. Guacamole is high in heart healthy monounsaturated fats and it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation (hard cheeses that is), it can be easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: As strange as it may sound protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and chew your food a certain number of times before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Resurrect Your Body Back To Life!

Tyron

http://ResurrectYourBodyBootCamp.com Tweet This

Want To Save Your Waistline This Holiday Season? Try These Top 13 Diet Strategies

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When it comes to making it easier on yourself this holiday season and preventing yourself from overdoing it, there are a bunch of handy damage control diet strategies that you should employ. By using the 13 tips below, you will allow yourself to stay social as well being able to indulge, in moderation of course, without putting on the 5-10 pound holiday weight and splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

This isn't a diet strategy I know, but honestly without recommending some form of activity I'm making it harder on you to keep fat-free this holiday season. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. In an ideal situation, you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. When it comes to time, honestly it is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control. So whatever you do, try getting in some form of exercise before and/or after a big meal...your body will thank you.

2.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

I know this is practice by hundreds of people, but don't do it. Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat, your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

I agree that can be hard at Christmas especially with Cheesecake and Pumpkin Pie lying around (I've let the cat out of the bag), but eat until the point of satisfaction, not discomfort. Keep in mind: binge eating is not the habit of lean individuals. Listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

This is a beauty! A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. Give this strategy a try: drink a protein shake with added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep you feeling nice and full upon arrival. This will save you from eating the entire dinner platter and save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. As I tell all my clients when we go over The Rapid Fat Loss Nutrition Habits, never skip on veggies. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This is a great trick you can use as it'll leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Want to fill yourself up and limit the amount of higher calorie foods you each this holiday season, drink your water. Water competes for space in your stomach and truly helps decrease appetite. Try this strategy: for every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

I'm going to break the rules a little here as I told you to eat every 2-4 hours, but there is one exception to this. If you eat a large meal, it is important not to eat again until you are hungry and/or no longer full. Most people aren't used to eating such a big meal and thus it will take more time to digest all that food. The worst thing you can do is put more food into an already full stomach, unless your goal is to do the stop, drop, and roll drill. In this case, resume your normal eating plan following a big holiday meal ONLY when you are hungry again.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

Can't change the past. What’s done is done. Don't hold yourself in guilt as really its the holiday and its good to enjoy some treats, but now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. This is only an example, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Because really none of us are. As I mentioned above, I'm going to be enjoying some Cheesecake and Pumpkin Pie so definitely enjoy some indulging, but do so in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

As a good rule of thumb don't eat a highly refined carbohydrate meal first thing in the morning or a big meal right before bed. For one, a highly refined carbo meal will make your blood sugar levels spike resulting in greater junk food cravings and hunger throughout the day. And two, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and it may very well affect your sleep! Check out my recent post on sleep at
http://tyronpiteau.blogspot.com/2008/11/is-lack-of-sleep-killing-you.html.

10.) Control your Portions

Whatever you feel like eating when it comes to unhealthy food, cut the portion in half. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like stevia. They can deliver a similar taste without all of the extra sugar and calories. You can even try substituting yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Look your best!

Tyron

http://www.MakersBody.com
http://www.LookBetterNakedBootCamp.ca Tweet This

How To Create Healthy, Fat Blasting Meals Using Your Thanksgiving or Christmas Turkey

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It’s about that time of year again, when that big old bird will come out of the oven for Christmas (and just a few weeks ago - Thanksgiving). Thanksgiving and Christmas dinners get associated with excess and horrible holiday weight gain.

But really should turkey be blamed? Nope!

You can, if you want, to blame stuffing, mashed potatoes and gravy, and pumpkin pie for that, but leave the turkey out of it! After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth.

Regular protein intake is crucial in accelerating the repair that occurs in muscle due to high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. Very important because the more muscle you have, the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself.

When it comes to fat storage, protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting the protein you eat requires more than double the energy to digest than carbohydrate and dietary fat. So, live it up this Christmas season and enjoy your turkey without guilt.

Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey consumption efforts I’ve put together some awesome better body recipes that you can create with turkey as your lean protein foundation. Enjoy!

1. Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.


2. Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.


3. Turkey Medallions With Cranberry Glaze

Turkey Medallions:
- 6-8 oz. Turkey
- Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan of either butter, olive oil or coconut oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.


4. Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes one male servings and two female serving.


5. Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- olive oil for pan

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a baking dish with olive oil drizzled on dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.


6. Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot.

Makes one male serving and two female servings. Tweet This