Day 13 Recipes and Exercise for the Lifestyle Challenge!!!

At some point, you’ve probably thought, “I know I shouldn’t eat this, but I just don’t care.” While you might not care at that moment, you will care next time you step on the scale or midway through your next workout. Remember how bad food makes you feel.

Day 13!!!!

Breakfast:

Veggie-Berry Smoothie • Servings 2-4

Here is another variation on a kale smoothie.

This gives the added benefit of more fruits and veggies

1 Cup Coconut, Almond, or Rice Milk

1 Cup Water

2 Medium Kale Leaves

6 Baby Carrots

8 Fresh Strawberries

1 Cup Frozen Berries

1⁄2 Banana

1⁄4 Cup Cranberries, Fresh or Frozen

2 Tablespoons Ground Flaxseed

Put everything in a blender or Vita-Mix®. and blend. It may take a while to blend the kale

Lunch:

Leftover Beef Stew

Dinner:

Fish Fry Dinner: Servings 4

With very minor change to the typical fried fish, you can enjoy fish that your children won’t feel to the cat.

1 to 2 Pounds of Wild Caught Fresh or Frozen Fish of Your Choice, such as: Grouper, Red Snapper, Amberjack, Cod, or White Fish of any Variety

1 to 2 Tablespoons Coconut Oil

3 to 4 Tablespoons of Coconut Flour

Optional: Salt, Pepper, Cayenne, Lemon Pepper Lemon Wedges.

Heat the coconut oil in a large skillet. (This process takes very little time, but requires your full attention.) Dust or dredge your fish in the coconut flour and lightly season to taste. Sauté the fish in coconut oil over medium high heat for approximately 3 to 4 minutes per side, depending on the thickness of your fish, until the coating is golden brown and the fish is cooked, and flakes to the touch. Garnish with lemon wedges. Serve immediately.

Side:

Mashed NO-tatoes • Servings: 4

This is a good alternative to high-carbohydrate mashed potatoes. This is not only low carb but it is highly nutritious. Use it in place of potatoes or rice.

1 Head Cauliflower

Sea Salt and Black Pepper to Taste

2 Tablespoons Organic Butter

1-2 Cloves of Garlic, Optional

Steam cauliflower until very soft (you can also boil it but this is not recommended as a lot of the nutrients are lost) Chop up cauliflower and put in a food processor or blender with butter, salt, pepper, and garlic if desired. Blend to desired consistency.

Exercise for today: MaxT3 Fast Lower Body:  Calf Jumps

Do each of these exercises for 1 minute total. Repeat exercises for a total of 12 minutes for all exercises. Do these with little rest time in between each exercise.

– Jump Squat/Jump Lunge

– Bulgarian Split Squats

-Calf Jumps

-Hamstring Curls

-1/2 Squat to Toe Raise

-Squat Stance/Stagger Stance

Try this Bonus Round: Iso Lunges