Beachbody Workout programs are awesome because they all come with a nutritional guide, recopies, and MORE! Turbo Jam also came with a GREAT 10 day guide to kick start your weight loss! The plan will cleanse your body and change your daily habits which will enhance your results and have a lifelong effect on your overall wellness. It consist of 10 disciplined days of “clean” eating combined with a daily turbo jam work out. This short-term weight loss program will rev up your metabolism to burn big-time fat and calories!!!

I wanted to share it with all of you!

But before we get to what you need to eat each day here are a few other things to consider

What Can I drink?

• WATER!!! 8 to 10 glasses (64oz) per day!
• Coffee and Tea- you can drink these no calorie beverages, but keep the stuff you add to em to a minimum.
• And, of course, all those Caramel-Vanilla-Mocha drinks from your local coffee bar are COMPLETELY OFF!

What Can’t I drink?

• Sports Drinks
• energy drinks
• alcohol
• soft drinks (including diet)
• juices

Ouch!!! I know this may be a toughie, but you’ve got to hold firm here! While some of these items aren’t bad for you, they all have calories (sometimes more calories than you need in a meal) and you should cut them out when striving for serious results. Calorie- and sugar- filled soft drinks, in particular, have no value in your diet, short term or long term. Get rid of them —this goes for DIET soft drinks too!

Foods you may not know…But Should!

As you’ll see in the plan, smoothies are great for snacks and meals. We recommend using Beachbody’s Meal Replacement Shake: Shakeology.  It has over 70 all natural ingredients! There are other products on the market you could use, however, with Beachbody products, you can be assured you’re getting superior quality, so it’s a smart move to go with them.

Can I stick with this plan longer than 10 days?

We don’t recommend it. If you feel great and have plenty of energy you may be able to stay on your diet as is. But a balanced diet contains more variety and more complex carbohydrates and fruits. These are energy foods and as your body becomes leaner and you burn more calories, you will need more of them. If you get into the habit of adding carbs to your diet when you need more energy then you are on the right turbo track to health and fitness.

Calories to add for individuals with lower body fat:

“this diet is created for women over 20% body fat or Men over 15% body fat, if you have LESS Body fat then this you will need to add calories to this meal plan here is how to figure out how much. If you don’t eat enough your body will start to store fat instead of burn it off, so it is important to eat enough Calories! So if you are lower body fat here is how many calories you should add…

If you are…

Under 140 lbs —add 100 cals per day

141-150 lbs —add 200 cals per day

151-160 lbs —add 300 cals per day

161-170 lbs —add 400 cals per day

171-180 lbs —add 500 cals per day

181-190 lbs —add 600 cals per day

191-200 lbs —add 700 cals per day

200 + lbs —add 700 cals plus another 100 cals for each 10 lbs over 200

Now…for the food!

1/2 head green cabbage
1/2 head purple cabbage
1 large carrot, grated
1 large red pepper, sliced thinly
1/4 c finely diced red onion
1/2 c cider vinegar
1/4 c white sugar
1 t salt
1/2 t mustard powder
1/4 t hot smoked paprika
1/4 t black pepper
a few dashes of hot sauce

Slice cabbage thinly and then cross cut it a bit so there aren’t long strings of cabbage, cuz that’s just not cool. Dump the cabbage into a large bowl, preferably one with a lid. Add in the grated carrot, sliced red pepper and diced onion. Give it all a giant toss and set aside.

In a small saucepan, bring the vinegar and sugar to a boil. Be careful to not inhale – this is strong stuff. Remove from heat and stir in the remaining ingredients until dissolved. Pour hot liquid over slaw and toss until well mixed. Add a few dashes of hot sauce, if desired. Place lid on bowl or cover with plastic wrap or a plate and refrigerate for 30 minutes. Or refrigerate for 6 hours if you can wait that long and serve. Lasts for a couple of days in the fridge (as if).

Approximate Nutrition Facts per serving (six servings total):
Calories: 84
Fat: 2 grams
Carbohydrates: 18 grams
Fiber: 3 grams
Protein:  1.5 grams

• 1   9-oz package of frozen chopped cooked chicken, thawed (I get mine from Owen’s/Kroger)
• 3/4 cup loose-pack frozen peas, thawed
• 2/3 cup chopped tomato (1 medium)
• 1/4 cup Athenos reduced fat crumbled feta cheese (1 oz)
• 1/3 cup Chobani light plain greek yogurt (you can use regular plain yogurt, but it will have higher sugar, lower protein)
• 1/4 cup sliced green onions (2)
• 1 teaspoon dried dill
• Optional:  Add torn mixed salad greens to the bottom of your plate or in your sandwich/wrap

Directions are easy enough…add all ingredients together in a large bowl and toss.  You can eat this plain or you can try it on whole wheat bread, pita, or flat out (flatbread).  Yum!

Nutrition Facts (without bread) for 4 servings:

Calories: 138.7
Total Fat: 3.5 grams
Total Carbohydrate:  6.6 grams
Dietary Fiber: 1.5 grams
Sugars: 2.9 grams
Protein:  20 grams

Makes 2 servings:

For the Fish:
1 – 6 oz orange roughy filets (hallibut, cod, or any other white fish filet will work as well)
1/2 cup cold water
1 tbsp olive oil
Salt and pepper to taste
Juice from 1 lemon wedge (or just regular lemon juice)

Preheat oven to 350 degrees.  Place fish in a baking pan.  Combine water, lemon juice, salt, pepper, and olive oil in a bowl; pour over fish.  Bake uncovered for 25 minutes (note:  I used frozen filets so I needed to bake it for about 5-10 minutes longer).  Bast the fish at least once with the juices.

For the Mango Salsa (my favorite part):
1/2 mango, diced
2 tbsp minced onion
2 tbsp diced tomato
1 tsp minced jalapeno pepper (I think I had 2-3 tsp because I like ‘kick’)
1 tsp. chopped fresh cilantro

Combine mango salsa ingredients in a bowl and refrigerate while preparing fish.  When ready to serve, top fish with mango salsa.

Serve with (2 servings):
1 cup cooked Quinoa (What is Quinoa?  This was my first time cooking with it).
1/2 cup black beans, cooked or canned (If canned, rinse)

Nutrition Facts Per Serving:
Calories: 404
Protein: 42 grams
Carbs: 35 grams
Fat: 10 grams
Fiber: 6 grams

• 2/3 cup uncooked steel-cut oats
• 1/2 cup raw blueberries
• 1 Tbsp. slivered almonds
• 1/2 tsp. cinnamon
• 1/2 cup water
• Optional: 1 tsp. honey or raw sugar, or a pinch of stevia.

Preheat oven to 350 degrees. Combine all ingredients in a glass baking dish and mix well. Bake for 20 minutes (or microwave on high for 1-1/2 minutes). Makes one generous serving.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Nutrition Facts (per serving without sweetener):
Calories: 291
Fat: 8 grams (less than 1 gram Saturated)
Carbohydrates: 51 grams (9 grams Fiber)
Protein:  10 grams

Recipe Source:  Beachbody – Jan 6, 2011

I was interested to learn that PB2 was preservative free and contained no artificial sweeteners.  It is roasted peanuts with the oil squeezed/pressed out of them which results in 85% less fat and calories that regular peanut butter.   The results is a form of powdered peanut butter.  You can choose to use the powder on its own by sprinkling it into shakes, oatmeal, fruit, etc.  Or you can also add 1 tablespoon of water to 2 tablespoons of PB2 to make a smooth butter for sandwiches, dips, etc.

PB2 has two flavors:  regular peanut butter and chocolate peanut butter.   I had the chance to test them both out.   I sprinkled the regular 2 tablespoons of PB2 into my morning shake (Shakeology) and it gave the shake a nice nutty flavor.  It was not as rich as regular peanut butter, but it still had a nice light taste.  I chose to add the PB2 chocolate peanut butter with water and then used it as a dip with a banana.  It was great!  Not as heavy as regular peanut butter, but still very tasty for a snack.

Some of you may be asking, “but I thought the fat in peanut butter was a monounsaturated fat which is supposed to be healthy?”  My answer is: correct.  Both monounsaturated and polyunsaturated fats are considered the “good” fats that help your body, while saturated fats are the negative fats that can clog your arteries if you have them in high doses.  But one thing about fats is their calories per gram.  Compared with carbohydrates and proteins, which are both 4 calories per gram, all types of fats are 9 calories per gram.  For a review on nutrition, click here.   Thus, if you do your math, you can quickly see that fats can add of quickly in your diet (no matter if they are from good sources).  If you are like me and LOVE peanut butter, PB2 might be a great addition to your diet to help balance out the number of overall fats in your diets.  I’m not suggesting that you give up regular peanut butter (it still is awesome).  You may just find that PB2 is great for dips and shakes, while keeping peanut butter for some of your other favorite things.  Mix it up and try something new!  Save those calories for something else.

Overall, I give PB2 a double thumbs up for developing a great natural product that can be an accent to a healthy nutritional program.  To purchase PB2, click here to locate a store closest to you.  If you are not close to a store, you can also order online.

Nutrition Fats for PB2 and Chocolate PB2 are below:

PB2: Powdered Peanut Butter
Ingredients: Roasted peanuts, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 13

Value and % Daily Value*

Total fat 1.5 g  3%
Saturated fat 0 g  0%
Trans fat < 0.01 g
Cholesterol < 0.01 mg  0%
Sodium 94 mg  4%
Total carbohydrate 5 g  2%
Dietary fiber 2 g  8%
Sugars 1 g
Protein 5 g
Vitamin A < 1%
Vitamin C 0%
Calcium <1%
Iron 0%

*Percent Daily Values are based on a 2000 calorie diet.

Chocolate PB2
Ingredients: Roasted peanuts, cocoa powder, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 10

Value and % Daily Value*

Total fat 1 g  1.5%
Saturated fat 0 g  0%
Trans fat <0.01 g
Cholesterol <0.01 mg  0%
Sodium 70 mg  3%
Total carbohydrate 6 g  2%
Dietary fiber 1 g  4%
Sugars 3 g
Protein 4 g
Vitamin A <1%
Vitamin C 0%
Calcium <1%
Iron 2%

Dry Ingredients:

1/2 cup unsweetened dark cocoa
1 1/2 cups whole wheat flour
1 1/4 cups quick-cooking rolled outs
3/4 cup of organic cane sugar (you can use regular sugar as well)
1 tsp cinnamon
1 tsp salt
2 tsp baking soda
1/2 tsp baking powder
1/2 cup Ghirardelli 60% Cacao Chocolate Chips

Other Ingredients:

1 large egg
1/2 cup peanut butter
1/2 cup unsweetened applesauce
1 tsp vanilla

Directions:

Preheat over to 350 degrees F.  Whisk together (or put in a mixer) the first 9 dry ingredients in a large bowl.  In a small bowl, whisk together the egg, vanilla, applesauce, and peanut butter.  Pour wet ingredients into the dry ingredients and mix well. 

Roll dough into 16-20  balls, pressing down to flatten the shape of the cookie.  Place dough on cookie sheets one inch apart.  Bake 8-10 minutes.  Remove from oven and let cool 10 minutes.

Nutrition Facts per cookie (for about 18 cookies):

Calories: 140
Protein: 5g
Fiber: 3.5g

• Almonds
• Low-fat cheese & fruit (dried or fresh)
• Whole grain waffle topped with honey or fruit
• Whole grain cereal (You can mix a few different varieties)
• Cucumber slices & Laughing Cow spreadable cheese
• Energy bar (with at LEAST 4 grams of protein)
• Melba toast with light cream cheese and dried fruit
• Apple slices with peanut butter or almond butter
• Slices of turkey and grapes
• Low-fat cottage cheese (you can add chives & pepper) with veggies for dipping
• Almonds or walnuts mixed with craisins, blueberries, or cherries (dried or fresh)
• Plain oatmeal with peanut butter or berries, & a little milk
• Hummus with veggies for dipping
• Shelled edamane
• Multi-grain cracker with part-skim ricotta & honey
• Low-fat cheese, small piece of fruit, & one piece of dark chocolate
• Whole grain english muffin with peanut butter
• Hard boiled egg sprinkled with pepper
• Low-fat greek yogurt with walnuts or granola and honey

Do you have any ideas you would like to share that have a nice balance of proteins, healthy fats and carbs?

2 eggs, lightly beaten
1/4 cup canola oil
2 cups lowfat milk
2 teaspoons baking soda
1/2 cup wheat germ
1/2 teaspoon salt
1 1/2 cups whole wheat pastry flour

In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings.

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 208
Protein: 8 g
Fiber: 4 g
Carbs: 23 g
Fat Total: 10 g
Saturated Fat: 2 g

Carbohydrates
Carbohydrates are otherwise known in our vocabulary as starches and sugars.   They are not evil and your body NEEDS them.  Carbohydrates are the main energy source of your body.   There are two forms of carbs:  complex and simple.
Complex Carb Examples: legumes, grains, and starchy vegetables (potatoes, corn, peas).
Simple Carb Examples:  fruits, milk, and foods made with sugar (candy/sweets).

What to focus on:  45%-65% (225-325 grams in a 2,000 calories meal plan) of your intake should be made up of carbohydrates.  Eat more complex carbs such as 100% whole grains, beans, and nutrient rich fruits.  Limit added sugars and drink low-fat milk.

Protein
Proteins are essential to life.  Our skin, bones, muscles and organ tissues all contain protein.  You can also find protein in your blood, hormones, and enzymes.  Sources can be from plant and animal.  Richest sources of protein include:  legumes, poultry, seafood, meat, dairy products, nuts & seeds.

What to focus on:  10%-35% (50-175 grams in a 2000 calorie meal plan) of your intake should be protein.  Emphasize plant sources such as beans, lentils and soy.  Choose lean meats and try including seafood 2x/week.  If you are trying to build up lean muscle tissue in your body, focus on 35% of your intake being protein.

Fat
Fat is NOT your enemy.  It helps your body absorb essential vitamins, maintain structure of cell membranes, while also helping your immune system work.  Fat is a VERY concentrated energy source.  It has over twice the calories per gram than protein or carbohydrates.

What to focus on:  20%-35% (44 – 78 grams in a 2,000 calorie meal plan) of your intake should be from fat.   Too much saturated or trans fat can increase blood cholesterol levels and increased risk for coronary artery disease.   Eat nuts and oils (olive, canola, and other nut oils).   On a 2,000 calorie meal plan, keep saturated fats under 15 g/day, keep trans fats under 2g/day and keep cholesterol under 300mg/day.

To reduce blood cholesterol, focus on eating fruit and vegetables, limit animal products and eat no more than 170 grams of meat (animal protein) a day.

Let me know if you have any questions!