Grocery List for Pre-Exercise Snack:
- Kashi Heart to Heart Cereal
- Optimum Cereal
- EAS Carb Control Shake
- Silk Soy Milk
- 2 Raw Dates
- Vanilla Protein Powder (15 to 25 grams of Protein and no more than 5 grams of Carbs per serving)
Grocery List for Post-Exercise Meal and/or Snack:
- 100% Whole Wheat Bread
- Kashi Heart to Heart Cereal with Soy or Non-Fat Milk
- Energy Bar (e.g., Clif, Luna)
- Sweet Potato
Papaya Banana Berry Smoothie Recipe
AFTER WORKOUT RECIPES
Cheesy Garlic and Herb Chicken Recipe
Crab and Herb Fettuccine Recipe
Sloppy Joes Recipe
Almond Chocolate Smoothie
Founder & President, Diet Free Life, helping people lose weight healthily since 1998
Sports and Fitness Specialist
The Dream Center, Los Angeles
Physical Conditioning & Nutrition Specialist for professional boxers for HBO, Showtime, ESPN, and others
Robert Ferguson: Living Lean
By Ivorie Anthony
The 700 Club
HEALTHY WEIGHT LOSS
Robert has spent nearly 15 years teaching people from all walks of life simple secrets to help them lose fat fast without giving up the foods they love. He blends fitness, nutrition and motivation so people can live leaner longer. He says healthy eating is critical to health as you exercise, and the time of your workout impacts how you eat. For example:
If the workout is FIRST THING IN THE MORNING:
What you eat depends on the type of workout you’re going to perform.
If it is resistance training or anything that you would define as “intense” or that gets you out of breath – you want to snack on a Carb that is highest in Glucose compared to Fructose (and intestinal-friendly) such as a banana, peach, orange, 1 or 2 dates, strawberries, pineapples, raspberries, blackberries. It is also a great thing to consume protein prior to early morning exercise that is intense, because the protein prior to a workout helps supply the body with protein after the exercise; therefore you’re less likely to lose lean muscle tissue and you speed up the recovery and repairing of tissue which supports a revved up metabolism.
If the workout is going to be easy fat-burning cardio such as walking, an elliptical machine, and any other low-intensity cardio – either perform on an empty stomach or go with the above recommendation if you’re relatively hypo-glycemic (likely to experience low blood sugar).
Then, TIME IS OF THE ESSENCE.
If you wake up at 6am, the goal is to exercise within the first 30 to 60 minutes of waking. So, 6:30am or 7am would be ideal.
Whether it is in the morning or any other time of the day – EAT a meal after your workout. Regardless of the time or intensity, it is beneficial to your metabolism to eat a meal that would basically be creating a Fat Loss Plate. Meals such as:
Version A: Protein (e.g., portion of steak, chicken, turkey) with Fast Carb (e.g., portion of potato, rice, corn) and Slow Carb (e.g., leafy greens, broccoli).
Version B: Protein (e.g., portion of steak, chicken, turkey) and all Slow Carbs (e.g., leafy greens, broccoli)
Version C: Protein (e.g., portion of steak, chicken, turkey) and Fast Carb (e.g., portion of potato, rice, corn)
Version D: When your Protein, Fast Carbs and/or Slow Carbs are fused together (e.g., cereal which would have milk and cereal, lasagna, chili)
Papaya Banana Berry Smoothie Recipe
Easy on your digestive system and delectable to say the least. This smoothie is the perfect afternoon snack to pick you up, keep your metabolism humming and your body in fat burning mode. Less than 200 calories with a half scoop of vanilla protein added.
- 1/2 fresh, ripe papaya, seeded, peeled, cut in chunks
- 1 chunked frozen banana
- 12 blackberries
- ½ cup water
- ½ cup pineapple juice
- 1 cup ice cubes
- Vanilla whey, soy or egg white protein powder*
Place all ingredients in blender and blend until smooth consistency is attained.
Approximate nutritional analysis per serving: 135 calories (2 grams of protein, 33 grams of carbohydrates, .5 grams of fat, 6 grams of fiber).
*This may be made into a “Power Smoothie” by adding ½ scoop of whey protein powder. Added calories and protein will depend on the brand you use. Remember, when choosing a protein powder make sure it has 15 to 25 grams of protein and no more than 5 grams of carbohydrates per scoop.
AFTER WORKOUT RECIPES
Cheesy Garlic and Herb Chicken Recipe (Serve with ½ cup of corn and side salad)
Ready for a chicken recipe where you can't wait to call your friends and tell them how delicious it was? This "Cheesy Garlic and Herb Chicken" is a great center piece for your Fat Loss Plate. Simple to make and quick to bake. All you need is a little parmesan cheese, garlic and herb spice and the chicken and you're going to serve a dish that is guaranteed to touch the heart and soul of all who feast on it.
- 1/2 cup Grated Parmesan Cheese
- 4 TBSP Mrs. Dash Garlic and Herb Spice
- 6 (5 oz) boneless skinless chicken breast halves
Preheat oven to 400°F. Mix cheese and Mrs. Dash Spice. Put in a big zip lock bag. Moisten chicken with water and drop into bag one at a time; shake well to coat with cheese mixture. Place chicken breasts in shallow baking dish.
BAKE 20 to 25 min. or until chicken is cooked through (165°F). Broil for 2-3 minutes at the end for a nice golden brown appearance.
Recommendation: Serve with a portion of Fast Carbs (e.g. baked potato, yam, corn) and a portion of Slow Carbs (e.g., broccoli, green peas, black beans) and a side salad if you desire.
Approximate nutritional analysis per serving: 232 calories (40.4 grams of protein, 0 grams of carbohydrates, 7.5 grams of fat, 0 grams of fiber).
Lasagna Recipe (Serve with side salad)
The only way to describe this lasagna is umm good!!! Made with turkey as a red meat alternative, this Fat Loss Solo (blend with the right balance of protein, carbohydrates, fats and fiber) is the perfect dish and demonstration of how you can eat Carbs and lose weight. Made with the right balance of ingredients to start your metabolism, this main course goes well with a side salad. Enjoy!
- 1 lb. 93% lean ground turkey*
- 6 cups (2 (26 oz) jars) Classico® Tomato & Basil spaghetti sauce
- 4 cups low-fat cottage cheese
- 2 cups (8 oz) partly-skim, shredded mozzarella cheese
- ¼ cup grated parmesan cheese
- 1 large egg
- 1 TBSP extra virgin olive oil
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 medium-sized zucchini, diced
- 9 oz. spinach bag
- 16 pieces Ronzoni Healthy Harvest Lasagna, uncooked
1. Bring 6 quarts of water along with 1 tablespoon of extra virgin olive oil to a rapid boil.
2. Add pasta 2 to 3 pieces at a time and stir; return to rapid boil. Cook uncovered, stirring occasionally, for about 10 minutes.
3. When pasta pieces are cooked, poor into strainer and rinse with cold water. Drain well.
4. Separate cooked pasta pieces and lay them on wax paper, cutting board or aluminum foil to keep pieces from sticking.
5. Steam spinach and press out excess water. Allow to cool.
6. In 3-quart saucepan over medium-high heat, brown meat; drain and set aside.
7. Spray saucepan with non-stick cooking spray, saute vegetables and garlic for 2 to 3 minutes.
8. Add cooked meat and sauce to vegetables and garlic, simmer for 5 minutes.
9. In a medium size bowl combine cooked spinach, cottage cheese and egg, mix well.
10. Heat oven to 350°F.
11. Spray 15x11x2 baking dish with non-stick spray. Lightly spread a little bit of sauce (no more than ¼ cup) on the baking dish. Arrange 4 pasta pieces lengthwise over sauce. Then take 1 pasta piece and cut to fit the width of the pan. Then spread a layer of sauce evenly over pasta pieces (the sauce is thick enough to cover noodles).
12. Cut 6 pasta pieces to fit the width of the pan, layer over the sauce.
13. Evenly spread cottage cheese and spinach mixture over pasta pieces.
14. Sprinkle 1 ½ cup of mozzarella evenly over cottage cheese and spinach mixture.
15. Arrange 4 pasta pieces lengthwise over mozzarella. Then take 1 pasta piece and cut to fit and cover the area remaining (width of the pan).
16. Spread last layer of sauce evenly over pasta pieces.
17. Then evenly top with remaining mozzarella and parmesan cheese.
18. Cover with foil. Bake 40 minutes.
19. Remove foil and bake another 5 to 10 minutes or until hot and bubbly.
20. Let stand 10 minutes before cutting.
*Instead of turkey you may prefer ground sirloin and vegetarians we recommended Lightlife’s Smart Ground® Original
Approximate nutritional analysis per serving: 370 calories (29 grams of protein, 41.5 grams of carbohydrates, 11 grams of fat, 7.7 grams of fiber).
Crab and Herb Fettuccine Recipe (Serve with sour dough roll)
White wine instead of oil and whole wheat fettuccine flavored with Smart Balance Buttery Spread serves as the cornerstone for a delicious crab and fettuccine Fat Loss Plate. This is a Food Lovers Fat Loss meal that is designed to satisfy you and keep your metabolism humming. This family favorite used to be the type of meal that would cause you to gain weight, but we've converted it in a way where you can reduce your waistline.
- 1/3 cup dry white wine
- 1/3 cup finely chopped shallot
- 10 TBSP Smart Balance Buttery Spread®
- 1 lb jumbo lump crab meat, picked over
- 3 TBSP chopped fresh basil
- 3 TBSP chopped fresh chives
- 1/3 cup chopped fresh flat leaf parsley
- 1 1/2 tsp finely grated lemon zest
- 3 TBSP fresh lemon juice
- 1/2 lb whole wheat fettuccine, cooked and drained, 3 TBSP of cooking water reserved
- Freshly ground pepper, to taste
Boil wine and shallots over moderate heat until liquid is reduced by half. Add butter, a little at a time, whisking between each addition. Reduce heat to low, add crabmeat and cook 2 minutes, stirring occasionally. Remove pan from heat; stir in herbs and lemon. Toss pasta with reserved water. Season with pepper and serve.
Approximate nutritional analysis per serving: 360 calories (22 grams of protein, 25 grams of carbohydrates, 16 grams of fat, 4 grams of fiber).
Sloppy Joes Recipe (Serve with side salad)
Quick and easy is a way to describe this recipe. For many this childhood favorite is off limits, but not when it comes to The Food Lovers Fat Loss System. However, if you are in the midst of reducing your waistline - this Sloppy Joe is a meal in itself. There is room for a double-fist size salad, but it is recommended that you enjoy this meal without those fries unless you are not concerned about adding inches to your thighs.
- 1 lb ground chicken or turkey breast
- ¾ cup onion, diced
- ½ cup green pepper, diced
- 1½ tsp no salt added chile powder
- 1 TBSP demerara sugar (can substitute cane juice, sucanut)
- 1 tsp garlic, minced
- 1 tsp red wine vinegar
- 10 oz low sodium tomato sauce
- 2 TBSP low sodium tomato paste
- ½ tsp oregano
- 4 whole wheat hamburger buns
Brown meat with onion, green pepper and garlic until onions are soft and meat cooked. Add other ingredients and simmer 10 minutes. Serve over 100% whole wheat whole hamburger buns.
Approximate nutritional analysis per serving*: 420 calories (27 grams of protein, 48 grams of carbohydrates, 12 grams of fat, 4 grams of fiber).
Almond Chocolate Smoothie (After Workout Smoothie)
In a few minutes you can indulge in this Almond Chocolate Smoothie. This healthy balance of nutrition makes for a quick breakfast or meal replacement when you’re short on time.
- ½ cup of crushed ice (optional)
- ½ cup of Silk soy on non-fat milk
- 1 TBSP natural almond butter
- 1 scoop of chocolate protein powder*
- ½ medium size banana (7" long (4 oz.)
Combine all ingredients in a blender and process until smooth. Add water for desired consistency. Pour into a glass and enjoy!
Approximate nutritional analysis per serving: 297.5 calories (21.5 grams of carbohydrates, 24.5 grams of protein, 10.5 grams of fat, 4.5 grams of fiber)
*When choosing a protein powder, select one that has 15 to 25 grams of protein and no more than 5 grams of carbohydrates in a scoop.
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