Sexy in 60 Paleo Meals Week 4-1/2 way through!!!

Week 4- You are half way through!  By now hopefully people are starting to notice your glowing skin and smaller waist!  Your workouts should be getting easier and your sleep better.  Don't quit now!  Keep going!  You are halfway to the finish line!  

 

This week we get to add another treat and some different snacks.  Our goal for you is to have a balanced life after the program is done!  We want you to feel so good that this way of eating and living becomes a permanent shift in your life!

Don't forget to make your paleo sauces (mayo, ranch, bbq) this week.  

Recipes to make AHEAD of time:

Coconut Flake Snacks

Power Bars

Boiled Eggs

 Day 1

Breakfast

Power Bars

Lunch

Tuna Salad

Dinner

Slowcooker Chicken

Carrots/Other veggies in the crockpot

Day 2

Breakfast

Paleo Breakfast Muffins--Make double~!

Lunch

Leftover chicken on salad with paleo approved dressing (oil and lemon)

Dinner

Simple Salmon

Julienned Veggie Salad--you can use chopped veggies if you don't have a mandoline

Day 3

Breakfast

Baked Apples

2 Eggs 

Day 4
breakfast
green monster smoothie

Lunch
rotisserie chicken and roasted sweet potatoes

dinner
Paleo pesto spagetti squash and protein of choice ( I actually do organic bacon ,chicken and shrimp together)

Day 5

Breakfast

2 eggs any style

Fresh Pineapple

Lunch

Leftover Spaghetti squash and protein on salad

Dinner

Pork Chops with Peaches

Day 6

Breakfast

Pumpkin Pancakes 

Lunch

Leftover Pork Chops

Dinner

Satay Chicken Skewers

Bonus:  Keep portions in control:  Banana Raisin Cookies

Workout Week 4!

Monday: 05:30:00 AM Yoga Sculpt

Tuesday:  10:30:00 AM Yoga Flow

Wednesday  10:30:00 AM HIIT with Joey

Thursday 05:30:00 PM Sculpt

Friday 09:15:00 AM Yoga Flow

Saturday: 08:00:00 AM

@thedogpark SEH

Sexy in 60 Paleo Inspired Shopping List Week 4

Always buy a little extra fruit and veggies to snack on.

Pantry

½ Tbsp Coconut Oil, melted
1 tsp Ground Cinnamon
Dash of Ground Nutmeg
cup dried apricots
2 cups pecans
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
¼ tsp Allspice
1/8 teaspoon (pinch) nutmeg, optional
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
1 cup Unsweetened Coconut Flakes

 Meats/Dairy

1 dozen eggs  + Eggs: Half the amount of muffins you want to make
Bacon: I like to use bacon that has a large surface area. So something like back bacon works well as you can spread the bacon around the muffin tray very effectively.
5 oz. (4g) can of wild-caught tuna (drained)
1lb salmon
1 whole chicken that fits in your crockpot

Veggies/Fruits

 1 Sweet Apple (no green apples allowed)
Tomato
Mushrooms
Whatever else you think would work in a paleo breakfast muffin
Wedge of iceberg lettuce* (use your favorite salad greens)
4 slices of cucumber (quartered)
4 cherry tomatoes (quartered)
2 tablespoons roughly-diced onion
Oil + vinegar salad dressing
10 carrots cut up
2 cups celery cut up
1/4 onion diced6 large carrots, peeled
2 large zucchini
2 large yellow squash
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
Freshly squeezed lemon juice, to taste

Updated 9-30-12 for missing meals


4 boneless pork chops;
2 green onions, thinly sliced;


Sea salt and freshly ground black pepper;
12 boneless, skinless chicken thighs, cut into strips


1/4 tsp freshly ground black pepper
 1 tbsp. fresh thyme, chopped;
2 peaches cut into 8 wedges;
3 ripe bananas;
2 Tbs fresh ginger root, rough chopped
1 large shallot, rough chopped
4 garlic cloves
1 serrano chili pepper, sliced, stem removed

¼ cup applesauce;
3 cups almond meal;
½ cup coconut flour;
¼ cup coconut flakes;
¼ cup full-fat coconut milk;
½ cup raisins;
1 tsp. vanilla;
1 tsp. cinnamon;
1/3 cup olive oil
1/2 tsp sea salt (optional)
1/4 tsp cayenne pepper
1 (14 fl oz) can coconut milk
1/2 cup almond butter
2 Tbs lime juice
1/2 cup dry white wine;
½ cup chicken stock;
2 tsp. ghee (or other Paleo cooking fat);
2 tsp. olive oil;
1 Tbs fish sauce

Sexy in 60-Move it Week 3

MOVE IT!

Monday:           8am Yoga Conditioning

Tuesday:          6PM @ the Dog Park

Wednesday:     10:30 HIIT with Joey

Thursday:        7PM Yoga Flow

Friday:            5:30AM Yoga Conditioning

Saturday:        8:00AM @the fountain

Sexy in 60 Veg Inspired Meal Plan Week 4

Week 4- You are half way through!  By now hopefully people are starting to notice your glowing skin and smaller waist!  Your workouts should be getting easier and your sleep better.  Don't quit now!  Keep going!  You are halfway to the finish line!  

 

This week we get to add another treat and some different snacks.  Our goal for you is to have a balanced life after the program is done!  We want you to feel so good that this way of eating and living becomes a permanent shift in your life!

Snacks:
Savory Coconut Flakes

Day 1
Breakfast
1/2 cup cooked oatmeal
1/4 cup berries
1 small handful of nuts

Lunch
Hummus or Egg wrapped in Sprouted Grain Tortilla with Veggies

 Dinner
Spaghetti I
Julienned Veggies


Day 2
Breakfast
2 Eggs
1/2 cup berries

Lunch
Leftovers from Dinner

Dinner
Egyptian Edamame Stew

Day 3

Breakfast

Baked Apples

2 Eggs 

Lunch
Leftover Stew

Dinner
Greek Feta Wraps--Double up filling for tomorrow's lunch

Day 4
Breakfast
2 Eggs
Baked Apples or fresh fruit

Lunch
Feta Wrap Filling on Salad Greens

Dinner
Crockpot Ratatouille

Day 5
Breakfast
Power Bars 

Lunch
Leftover Ratatouille

Dinner
Shipwreck Casserole

Day 6
Breakfast
Pumpkin Pancakes 

Lunch
Leftover Shipwreck--ha ha

Dinner
Roasted Butternut Squash Soup
Roasted Sweet Potatoes with small dollop grass fed butter

Sexy in 60 Veg Inspired Shopping List Week 4

You may have leftover pantry items by now.  Make sure to check before you buy more!

Pantry

1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
nutmeg
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
 1 cup Unsweetened Coconut Flakes
¼ tsp Allspice
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
4 10-inch sprouted whole wheat tortillas
2 tbsp balsamic vinegar
 1 cup dried apricots
 2 cups pecans
1 tablespoon vanilla extract
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup olive oil
1/4 cup white wine
1-14 oz. can of vegetarian baked beans
 1-10 oz. can of condensed tomato soup

Dairy/Other

 1 dozen eggs
3/4 cup feta cheese, crumbled
 (8-ounce) packages tempeh
 small amount of grass fed butter

Veggies/Fruits

1 Sweet Apple (no green apples allowed)
6 large carrots, peeled
3 large zucchini
2 large yellow squash  
5 cloves garlic, minced
2 lemons Freshly squeezed lemon juice, to taste
1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
2 large onion, chopped
1/4 cup chopped fresh cilantro, or mint
approx 16 cherry tomatoes, sliced in half
10 black olives, sliced
1/2 red onion, sliced thin
1 small yellow squash, sliced
1 cucumber, diced
1 tbsp chopped fresh parsley
1 clove garlic, minced
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper

1 spaghetti squash, halved lengthwise and seeded
 2 red onions, chopped

3 Yukon Gold potatoes, chopped
2 small eggplant, ends trimmed, cut into large chunks
3 small zucchini, ends trimmed, cut into large chunks
4 bell peppers (assorted colors), seeded, cut into large chunks
4 medium tomatoes, seeded, cut into medium chunks
4 portobello mushroom caps, stems removed, cut into large chunks
2 Tbsp fresh thyme leaves (or 1 Tbsp fresh oregano leaves)
2 Tbsp arrowroot or cornstarch
2 large baking potatoes, thinly sliced
1 medium butternut squash
1 yam/sweet potato
1 onion
4 cloves garlic
2-3 carrots
salt and fresh ground pepper
 2-4 sweet potatoes for roasting

Sexy in 60 Week 3 Paleo Inspired Shopping List

Meat/Proteins
3 cups of shredded cooked chicken

1/2 lb sausages (nitrate/nitrite free), sliced
4 pastured goat foreshanks (1 pound each) or lamb shanks
1 pound 93/7 lean ground beef
 6 Ounces Italian Sausage
1 Pound Round Steak, chopped into even bite sized pieces
2 Pounds Ground Sirloin
 4 (5 to 6 ounce) boneless, skinless chicken breasts
 1 dozen eggs
4-6 Chicken Thighs (I prefer boneless/skinless because it’s easier)

Veggies/ Fruits
 lime
onion
 5 Cups of Spinach
3 medium carrots, peeled and julienned
8 small kohlrabi roots, peeled and sliced (you can sub in jicama or sliced apples) Handful of cilantro, roughly chopped
Handful of basil, cut in chiffonade
Large head of romaine lettuce, washed and torn into bite-size pieces
3 medium yams, peeled and cut in large cubes
1 large onion, coarsely chopped
1/2 pound baby carrots
16 oz bag of frozen broccoli
2 bunch red curly kale
1 bunch green curly or black Dino kale
1/2 small red onion, minced
4 cloves garlic, minced
Handful of chopped mixed herbs like cilantro, basil, and mint (optional)
1 spaghetti squash
20 cherry tomatoes, halved
1/2 red onion, diced
2 ripe avocados
2 Cups Chopped Yellow Onion
1 ½ Cups Bell Pepper (Combination of Red and Green)
8 Cloves of Garlic (Minced)
1 Head Broccoli and any other veggies you like roasted
Pantry
 almond butter
applesauce
red pepper flakes
2 tablespoons of unsweetened applesauce
½ teaspoon of crushed red pepper
 1 T coconut oil
2 T yellow curry paste (I used Arroy-D brand)
1 1/2 C coconut milk
2 T apple juice
Kosher salt
Freshly ground black pepper
4 tablespoons cold pressed, extra virgin olive oil
1 small lime, juiced
Freshly ground black pepper, to taste
2 tablespoons natural, dried goji berries (optional)
2 tablepsoons raw nuts, such as walnuts, chopped (optional)
 2 (28 Ounce) cans of chopped tomatoes with their juice
2 Tablespoons Chili Powder
1 Tbs Ancho Chili Pepper
1 Tbs Cumin
3 tsp Tomato Paste
1 tsp Dried Oregano
½ tsp Fresh Ground Pepper and ½ tsp Salt (adjust to your taste)
2 Bay Leaves
1/2 teaspoon Sea Salt
1/2 teaspoon Fresh Black Pepper
1 tablespoon bacon grease or coconut oil 
¼ cup red wine (optional…but highly recommended)
1 1/3 cup low-sodium chicken broth
1 – 7 ounce jar or can tomato paste
1 1/3 cup almond flour
1 1/2 tablespoons coconut flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/4 teaspoon sea salt
2 medjool date, pit removed and chopped
1 1/2 tablespoons maple syrup (optional but if you don’t add use 1 more date)
1 teaspoon vanilla extract
1/3 cup dark chocolate (85% and higher), chopped
1 cup canned coconut milk


 

Sexy in 60 Paleo Inspired Meal Plan Week 3

Week 3 Paleo Inspired Meal Plan 

This week you will need to make the paleo bbq sauce ahead of time.  It's easy and delicious!  This helps avoid extra sugar and other yucky preservatives.

You might want to make the chicken patties from last week too, if you needed a fast go to think for snacks!!!

Also this week we get to have some treats!!!!  Yeah for treats!  You can make them ahead and treat yourself or your very patient family this week.  Your body should be past it's sugar withdrawl so it is ok to add healthy treats in.  But please don't eat them all!

Carrot Dark Chocolate Cookies

Day 1

Breakfast

Sausage Stir Fry

Lunch

Extra Sausage from Breakfast on Large Green Salad.  Oil & Vinegar

Dinner

Rachel's Meat Lovers Chili

Day 2
Breakfast
2 Eggs any style
1 cup spinach
1/2 cup berries or sliced apple

Lunch
 Leftover Chili with a large salad

Dinner
Paleo Baked BBQ Chicken
Sauteed Veggies in Olive Oil 

Day 3
Breakfast
Green Monster Smoothie-Make a big batch and have for snacks 

Lunch
Leftover BBQ with Large Salad

Dinner
Spaghetti Squash Casserole 


Day 4
Breakfast
Baked Eggs in Avocado


Dinner
Zucchini Fritters
Slow Cooker Roast Chicken

Day 5
  Slow Cooker Curried Goat--or other meat

Day 6
Breakfast


Lunch 
Leftover Squash bake 

Paleoista’s Raw Signature Kale Salad

Dinner
 Easy Peasy Chicken Thighs
Roasted Broccoli & Veggies

Sexy in 60 Veg Shopping List Week 3

 This week we get to have some treats!!!!  Yeah for treats!  You can make them ahead and treat yourself or your very patient family this week.  Your body should be past it's sugar withdrawl so it is ok to add healthy treats in.  But please don't eat them all!

Carrot Dark Chocolate Cookies

Pantry 

8-ounces dry fusilli pasta (3.5 cups dry noodles or half a 16-oz package)*
 olive oil
1-3 tbsp taco seasoning mix (I used my homemade taco seasoning), to taste
1 can black beans (or 2 cups cooked), drained and rinsed
1.5-2 cups homemade enchilada sauce (see above, or use store-bought)
20 tortilla chips (about 2 handfuls), crushed--IF YOU WANT THESE PLEASE BUY GUILTLESS GOURMET BRAND
 handful of toasted slivered almonds (optional)
1 1/2 cups jasmine rice
2 1/2 cups canned coconut milk
1/2 cup coconut water
1 tablespoon coconut oil
2 tablespoons red curry paste
 1 1/2 cups cooked chickpeas
2 Tsp coconut flour
1/2 Tsp cinnamon
1/4 Tsp ground ginger
1/4 cup oil-packed sun-dried tomatoes (about 6)
 1/2 teaspoon dried oregano
1 1/3 cup almond flour
1 1/2 tablespoons coconut flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/4 teaspoon sea salt
2 medjool date, pit removed and1 1/2 tablespoons maple syrup (optional but if you don’t add use 1 more date)
1 teaspoon vanilla extract
1/3 cup dark chocolate (85% and higher), chopped
1 cup uncooked oatmeal
Sprouted pita pockets

Dairy

 1/3-1/2 cup Daiya cheese (or other non-dairy cheese)
1 dozen eggs
hummus

Veggies/Fruits

1 red onion, chopped
1 medium jalapeno pepper, seeded and chopped*
4 bell peppers
1 cup chopped green onions
Avocado, salsa, sour cream, etc, to garnish

½ a red cabbage, thinly sliced
1 carrot, julienned
handful of cilantro, roughly chopped
2 scallions, thinly sliced
½ avocado, diced
2 leeks, cleaned, trimmed + sliced
1/2 red pepper, sliced
4 garlic cloves, minced
1/2 teaspoon freshly grated ginger
1/3 cup sugar snap peas, cut into thirds
3 tablespoons freshly torn cilantro
2 cups shredded sweet potatoes (using a food processor with a shredding disc is ideal, or you can shred them by hand)
1/2 large sweet onion or 1 small yellow onion, diced (about 1 cup)
3 large tomatoes, seeded and diced (about 3 cups diced)
1/4 cup fresh basil leaves, minced
1/2 cup grated carrots
2-3 bananas
1 medium zucchini
Berries

Sexy in 60 Veg Recipies and Tips

Eat gluten free as much as possible.  Almost every single person has a gluten intolerance now due to the way we over process our wheat.  There are lots of rice and quinoa alternatives at Sprouts now.
Buy organic as much as possible.  Eating more veggies and fruits means eating more pesticides.  At least commit to buying the DIRTY DOZEN organic. (this will also give you the cleanest plant foods out there)


Week 3
BBQ Tempeh Sandwiches w/ Sweet Potato Pankcakes
tempeh, sweet potatoes + sauce:
1/2 block tempeh (4 ounces), cut into 4 triangles or rectangles (depending on your bread surface shape)
1 medium sweet potato, peeled and cut into 1/2 inch slices
1 tsp grapeseed oil
1/4 onion, grated
1 small clove of garlic, minced
3/4 cup natural ketchup (Trader Joe’s and Annie’s are fantastic)
2 tbsp apple cider vinegar
1 tbsp sriracha (or other hot sauce)
2 tbsp maple syrup
1 tbsp worcestershire sauce (Annie’s brand to the rescue again!)

Make the sauce: heat the grapeseed oil in a small saucepan over medium heat. Add the grated onion and garlic and saute until very fragrant, about 1 minute. Add the ketchup, vinegar, sriracha, maple syrup and worcestershire sauce to the pot and stir to combine. Bring mixture to a light boil, stirring here and there. Simmer until mixture thickens slightly, about 7-10 minutes. Remove from the heat and set aside (leftover sauce will keep for one week in the fridge in a sealed, non-reactive container).
Line a baking sheet with parchment paper and set aside. Place the tempeh pieces and sliced sweet potatoes in a medium-large saucepan. Cover with water by about an inch and simmer until sweet potatoes are soft, about 7-8 minutes. Carefully remove tempeh and sweet potatoes to a plate. Pat dry with a kitchen towel. Place tempeh and sweet potatoes on lined baking sheet.
Heat your barbecue to medium-high or set your oven to broil. Brush tempeh and sweet potatoes with barebecue sauce. Place under the broiler or onto the barbecue. Flip and baste with sauce every minute or so, until coated to your liking and there’s a bit of char on the outside.
Use leftover sweet potato pancakes as your bread.  
Adapted from thefirstmess.com

Sexy in Sexy - Work It! Week 2

Workouts for Week 2!

 

Monday      10:30am                 Yoga Barre

Tuesday      5:30am                Yoga Flow 75

Wednesday 10:30am           HIIT

Thursday    6pm                      @the fountain  

Friday        5:30pm                      Yoga Flow 60

Saturday   8:30am                 @the fountain

Sexy in 60 Veg Inspired Meal Plan Week 3

Week 3
Day 1
Breakfast
Plain Oatmeal with 1/2 tsp honey, cinnamon and 1/2 banana

Lunch
Hummus, red peppers and Spinach in a whole wheat pita pocket, sprouted would be best  
Small apple

Dinner:
Enchiladas

Day 2
Breakfast
Green Smoothie

Lunch
 Leftover Enchiladas

Dinner
Red Cabbage Slaw with Tangy Carrot Ginger Dressing

Day 4

Breakfast
1 Sweet Potato Pancake - Double Recipe for tomorrow's dinner buns
1/2 cup plain greek yogurt
1/2 cup berries

Lunch
Large Chopped Salad with Lemon/Olive Oil & Balsamic Vinegar)
1/4 cup white kidney beans
2 tbsp almond butter on celery sticks

Dinner
Chickpea Curry with Coconut Rice

Day 5

Breakfast
2 Eggs any style
bell peppers & Onions
1/2 cup berries

Lunch
Leftover Chickpea Curry with a large salad

Dinner

 BBQ Tempeh Sandwiches w/ Sweet Potato Pankcakes


Day 6

Breakfast
1/2 cup cooked oatmeal
1 small handful almonds
1/2 cup berries

Lunch
Leftover BBQ Tempeh with raw carrots and cucumbers

Dinner
Thick & Chunky Tomato Sauce
If you choose noodles please choose gluten free.  

Green Smoothie Ides for All

As you start eating on the meal plans veggies are the main ingredients of the day!  I like to make a big batch of green smoothies so I have them as my go to snack for the week.  A batch I make on Monday will be good until Thursday.  I go one more step and add in fresh juiced veggies too, but no need for that.

Check out this helpful breakdown of what to put in your smoothies.  Honestly a vitamix is the best for a chunk free smoothie, but if you pre chop your ingredients you can get a fairly smooth consistency from a regular blender too!

How to Make a Green Smoothie...

Sexy in 60 September 9th - 14th Workout Program

Monday 9:15am Hot Power Flow
Tuesday 6:30pm #thefountain
Wednesday 10:30am HIIT with Joey at Ignite
Thursday 5:30am #thefountain
Friday Noon Yoga Flow (easy class)
Saturday 8:00am #thefountain with Tristen Campanella