Lean & Green

As a Fitness Nutrition Specialist, my focus is on making healthy lifestyle choices and maintaining a healthy "happy weight". What is your "happy weight"? The weight that you are both, HEALTHY, and HAPPY with what you see in the mirror. If you weigh 300 lbs and you are completely happy at that weight AND you are HEALTHY (as in no problems with your blood sugar and A1C levels, blood pressure, fatigue, cholesterol levels, etc...) then stay at that weight. But if you are not healthy - then please, please get healthy!! Get to a weight that you are both happy with AND most importantly at your optimum health. Living Life to the Fullest

Focusing on "Lean & Green" (lean proteins and green vegetables) is a way to lose weight (as fast as possible without loosing too fast) if you need to lose a few pounds before going into a healthy living maintenance program. Once you have reached your recommended goal weight - I recommend continuing with your nutritional supplements, at least one protein shake per day, and switching from "Lean & Green" to the Paleo lifestyle for maintenance but going back to "Lean & Green" any day you drift above your "happy weight". I monitor my own weight daily because I find it much easier to drop 1/2 of a pound than 10 or 20 pounds.

Dairy? Please click here to read both the pros and cons of consuming dairy. I suggest at least eliminating it for 30 days, then try it to see what the effects are on your body before making a decision. If you do choose to add cheese back in then please choose only raw milk cheeses. The only other dairy I personally allow myself is real Greek yogurt occasionally.

Nuts? Please click here to read details on each nut before choosing nuts as a snack.

And click here to learn why I've eliminated modern-day wheat and most other grains from my own lifestyle and nutrition plan.

Ready to get started? Click here to request daily regimen, nutrition info, and details for eating "Lean & Green" for weight loss!!


Meal prepping to take "Lean & Green" meals to go:

Choose one day per week to prep all your lunches and/or suppers that you will need to plan for away from home. I personally do this right after church on Sunday afternoons and here are some of my favorite recipes for this purpose:

Planning ahead and packing your cooler for the day will make it so much easier for you to stick to your plan!!

Click here to request an example of a weekly meal plan.


Cooking Meals at Home

Simply choose a lean meat (size of palm of your hand) and green vegetables (unlimited but at least HALF of your plate) raw, steamed or roasted, or mixed roasted vegetables (if mixed veggies, then limit to 2 cup serving size) for supper!!

Lean Meats Green Vegetables
Beef Bison Artichokes Arugula
Deer Lamb Asparagus Basil
Chicken Dove Beet Greens Bok Choy
Quail Turkey Broccoli Brussels Sprouts
Albacore Anchovy Cabbage Celery
Bass Flounder Chicory Chives
Grouper Haddock Cilantro (Coriander) Collard Greens
Halibut Herring Cucumbers Endive
Red Striper Sucker Mackerel Fennel Green Beans
Orange Roughy Perch Green Peppers Kale
Redfin Red Snapper Kohlrabi Leeks
Salmon (wild-caught, Pacific) Sea Bass Mustard Greens Okra
Striped Bass Trout Parsley Rapini
Tuna (steak, not canned) Whitefish Romaine Lettuce Scallions or Green Onions
Whiting Yellow Perch Spinach Swiss Chard
    Watercress Zucchini

For eating "Lean & Green" at your favorite restaurants:

Tip #1 - Decide BEFORE you arrive at the restaurant what you will be ordering by looking at their menu online at a time when you are not hungry.

Tip #2 - As soon as your Server comes over to take your drink order ask them NOT to bring any bread.

Tip #3 - Order water w/lemon as your drink. Why lemon? Click here.

Tip #4 - Almost any restaurant you walk into has Romaine Lettuce, Grilled Chicken & Balsamic Vinaigrette so you can always ask them to make you a Grilled Chicken Salad on Romaine Lettuce with a Balsamic Vinaigrette. However, due to some ingredients in processed dressings and the sugar content - I recommend you make your own homemade Balsamic Vinaigrette and take with you. Click here for that recipe. Optional add-ons for your salad: cucumbers, green bell peppers, fresh broccoli.

Examples from Kat's favorite restaurants:

Mimi's French Cafe

Chicken Chop Salad
Slow-roasted chicken breast, red & green bell peppers, mandarin orange slices, basil, cilantro, chopped cabbage and romaine lettuce tossed in sesame dressing with fried wontons and sesame seeds (ask them to leave off the orange slices, the fried wontons and give you balsamic vinaigrette instead of the sesame dressing. Also ask that they NOT bring any bread or muffins)

Longhorn's Steakhouse

Flo's Filet 6 oz. with a side of Steamed Broccoli or Asparagus

 

Bonefish Grill

Chilean Sea Bass or Ahi Tuna Steak with a side of French Green Beans

McCormick and Schmicks

Grilled Atlantic Salmon and a Side Salad with Balsamic Vinaigrette

Ted's Montana Grill

Ask for their Gluten Free Menu and order Ted's Bison Filet or Cedar Plank Salmon with a side of Roasted Asparagus

 



Home
About
Beauty Care
Nutrition
Fitness
Contact