Taste good and good for you, too! Dream Body Recipes!

You asked for it and we delivered! More great Dream Body Recipes to help get you feeling and looking great!

Almond Chicken Salad
1 1⁄2 cups diced, cooked chicken breast (about 1 1⁄2 5 – ounce chicken breasts) 1 cup halved, seedless red grapes 1⁄4 cup celery 1⁄4 cup low-­‐‑fat mayo
1 Tbsp. Slivered almonds 1⁄2 tsp. Freshly ground pepper
Directions:
Combine the chicken, grapes, celery, mayo, almonds,
and pepper together in a medium bowl and mix well.

Turkey Chili
1 white onion, diced 2 garlic cloves, chopped 2 turkey breasts, cubed 1 tsp dried oregano 1 tsp ground cumin 2 Tbsp chipotle powder 2 Tbsp paprika 1 3⁄4 cups crushed tomatoes 1⁄2 lb sun-­‐‑dried tomatoes rehydrated and sliced 4 Tbsp balsamic vinegar 2 cups rinsed, uncooked brown rice 4 cups chicken stock 2lb pumpkin peeled, seeded and cubed Sea salt and pepper to taste 1 Tbsp unsweetened cocoa powder 1 cup chopped cilantro
Directions:
Coat the bottom of a large stockpot with 3 Tbsp olive oil and heat it on medium-­‐‑high. Add the onion and garlic and cook until translucent. Add the turkey, oregano, cumin, chipotle powder, and paprika. Cook until the turkey browns. Add the tomatoes, sun-­‐‑dried tomatoes, balsamic vinegar, rice and chicken stock. Bring to a boil. Then simmer for 40 minutes.
In a separate bowl, toss the pumpkin cubes with 2 Tbsp olive oil, sea salt and pepper, cocoa powder, and half of the chopped cilantro. Spread the cubes on a baking pan and bake them at 350 degrees F for about 20 minutes. Add the cooked pumpkin mixture to the
chili pot with some sea salt and pepper and the remaining cilantro.

Turkey Burger
1 1⁄4 lb. turkey burger 1⁄4 c. jarred roasted red peppers, chopped and drained (blotted dry) 2 scallions, chopped 2 Tbsp. plain dried bread crumbs
2 Tbsp. chopped fresh parsley 1 Tbsp. Dijon mustard 1⁄2 tsp. coarsely ground black pepper
Directions:
Preheat grill to medium and oil grate with cooking spray. In large bowl, combine turkey, roasted peppers, scallions, bread crumbs, parsley, mustard, and black pepper. Mix gently but thoroughly until blended. Shape into four 1 inch thick patties. Grill 10-­‐‑ 12 minutes, turning once, or until thermometer reads 165 degrees and meat is no longer pink.

2 of my favorite Dream Body recipes!

Eating healthy means having a plan! Check out 2 of my favorite Dream Body recipes. Enjoy!

DREAM BODY RECIPES
Grilled Salmon
4 – 8 ounce salmon fillets 1 tbsp. Kosher sea salt 1⁄4 tsp. Freshly ground pepper Slivered basil leaves
Directions:
Brush both sides of salmon with olive oil; season with sea salt and pepper. Place on grill, skin side down, and grill until golden brown and slightly charred, 3 to 4 minutes. Turn over fillets; grill 2 to 3 minutes more, or until slightly firm in center and 140 degrees on an instant-­‐‑read thermometer.
Guacamole
2 ripe avocados, peeled and pitted 2 Tbsp. Lime juice 1/8 tsp. Sea salt 1⁄4 cup chopped fresh cilantro
1⁄2 cup onions 1 cup cored chopped tomatoes 1⁄4 tsp. Minced garlic 1⁄4 tsp. Hot pepper sauce (optional)
Directions:
In a medium bowl, mash the avocados with the lime juice and sea salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-­‐‑pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving.
Pita chips: Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp.

DREAM BODY NUTRITION FACTS

DREAM BODY NUTRITION FACTS

In terms of building lean muscle and turning your body into a “fat burning machine”, your diet is crucial on how hard you hit your workouts. How hard you hit your workouts will be the key aspect in how successful you are in gaining your definition of a dream body. While working out, your diet should consist of 40% healthy carbohydrates, 40% protein and 20% good fats. Carbohydrates are what give you energy and protein is what helps build and “feed” muscles.
The Guidelines for Gaining Lean Muscle are as Follows:
•Eat nutrient dense, muscle transformation foods! Keep junk food and processed food at an absolute minimum! These contain “empty” calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best! A general rule when going to the grocery store is stay on the “outside” of the store. That is where the deli (protein rich meats), bakery (for healthy grains & wheats), and the produce (veggies and fruit) sections are located. Processed food with enriched flour and artificial ingredients line the inside aisles. Enter the middle and your middle will grow!
•Eat approximately every 2-­‐‑3 hours to maintain insulin levels and aid in physical and neural recovery. When doing the Dream Body Workout Regiment, you’ll be introduced to routines formulated to help your body become a “fat burning furnace.” So, like any fire, you’ll need to feed it to keep it burning! Only foods that will sustain the fire should be introduced. Some of our fat burning/lean muscle food recommendations are including in this eBooklet. You want food that acts like coal for your furnace. Those are the foods that will help sustain energy, build lean muscle, and stop cravings. Junk and processed foods are like throwing some newspaper in the flames. They disintegrate quickly, have the “crash” effect on energy, and train the body to go into “storage” mode because your body panics and decides to conserve fat since it isn’t getting the proper nutrition it needs.
•Eat complex carbohydrates (starches). Starchy foods such as whole grain pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients -­‐‑ the health protective substances in plant foods.
•Always use 100% whole wheat when eating bread, crackers, pasta and tortillas. Make sure to read the label. 100% whole wheat doesn’t mean anything if the ingredients also has enriched flour. Never buy anything with enriched flour. All the nutrients are gone!
•Choose protein sources from turkey, chicken, eggs, fish, lean cuts of beef, tofu, & low-­‐‑fat cottage cheese.
•Choose healthy fat sources from nuts, avocadoes and cold-­‐‑water fish. Eat 40-­‐‑100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-­‐‑2 tablespoons/day).
•There is NO substitute for water! Water, water, water. Soda is a major contributor to the decay our society’s health and well being. The most important change to your diet is eliminate soda and drink lots of water. 1% milk is also great for many reasons, most importantly it is a great snack as well as a calcium and protein source.
Rice milk, Almond milk, and Soy milk are all great substitutes if you have an allergy to milk. Keep drinking water to maintain hydration while engaged in your Dream Body Workout routines. Avoid water-­‐‑like substances such as Kool-­‐‑Aid, sodas, artificial juices or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to decreased performance, insufficient hydration, and unwanted “extras.” An effective guideline to follow is to consume about 40% of your body weight in ounces of water daily. Example: If you weigh 180 pounds/75-­‐‑85 ounces of water per day.
•Eat a diet that consists of a wide variety of healthy foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
•Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and nutritious cereals. Read labels and be aware of fiber content in everything you eat.
•Avoid high-­‐‑fructose corn syrup and table sugar! These include candy, juices, desserts, baked goods, soda, etc.
•Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep a protein bar available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative. If you are prepared, you’re far less likely to give into a moment of weakness.
•Really start to read labels, the fewer ingredients the better! Never buy anything with enriched flour. Lara bars are a great example of a great snack with the most basic ingredients you can find. If you have never heard of an ingredient listed on a label then you probably shouldn’t eat it.
•Protein is extremely important, muscle burns fat and protein builds muscle! You need 1 gram of protein per pound of body weight just to maintain your current lean muscle. You need 1.5 grams of protein per pound of body weight to gain muscle weight. So if you’re looking to maintain, remain consistent with 1 gram and if you’re looking to gain weight then 1.5 grams is the route to go.

DREAM BOD SQUAD Kick-Start Meal Plan

DREAM BOD SQUAD
Kick-Start Meal Plan

For many people… Breakfast, Lunch and Dinner are the typical meals throughout the day. However breaking away from this typical “3 a day” meal approach and instead eating smaller, more frequent meals is the way to get your metabolism to run full speed ahead! By eating healthy throughout the day, your body never fears going without food. It never enters “starvation mode” and blood sugar levels remain consistent.
It is a very common misconception that if you skip a meal, you will lose weight. However, skipping meals will cause your body to go into starvation mode… holding onto fat, not losing it! For this reason, you need to get your metabolism boosted and running throughout the day to continually burn fat. Your body, if treated correctly, can literally turn into a fat burning machine. As unusual as this may sound…eating more often will actually result in eating fewer calories.
Question: How many people get into poor habits formed by hectic schedules and lack of preparedness? Who do you know who routinely skips breakfast, eats a fast-food type lunch packed with empty calories with little sustainable nutrition, and then gets home only to partake of disproportionately large dinner before they go to bed? Answer: Most everyone! It is a legitimate and growing problem in our society.
Thankfully, knowing is half the battle and Dream Body Workouts offers an effective solution with our workouts and our “kick-start” meal plan. Countless studies have indicated the methods to flipping the “fat burning” switch of your body.
The Dream Body Workouts meal plan is carefully designed to kick your metabolism into high gear. If you are willing to take the necessary steps, you can increase your metabolism and ensure your body remains hard at work burning calories…all day and night. Try this meal plan for 2 to 3 weeks to kick-start your metabolism and then you can begin to implement different variations. As long as you follow the “5-6 small meals a day” method and pick healthy choices, you’ll be well on your way! The meal plan is just a guide; you can always substitute one healthy option for another. Nutrition is a key component in making your Dream Body a reality. Good luck!
SUNDAY:
Breakfast: 1 scoops of whey protein with 8 oz. water, 1/2 cup oatmeal. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 6 oz. low-fat cottage cheese, 1 banana
Lunch: 4oz chicken breast, 1-cup spinach, 1 medium whole-wheat bagel, 1 apple
Mid-afternoon snack: 6 oz. low-fat greek yogurt w/ fresh fruit
Dinner: 4 oz. white fish tilapia, ½ cup whole-wheat pasta, 1 cup mixed vegetables
Late night snack: 2 egg whites, 1 whole egg omelet and 2 tbsp. salsa
MONDAY:
Breakfast: 2 egg whites, 2 whole eggs omelet with 2 tbsp. salsa: 1 slice of 100% whole-wheat toast. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning Snack: 1 Scoop of whey protein w/ 8 oz. water. 1 apple
Lunch: 4 oz. of Tuna packaged/4 oz. of chicken packaged with 2 cups shredded lettuce, 1 slice whole wheat bread, 2 medium tomatoes
Afternoon- snack: 6 oz. low fat greek yogurt with fresh fruit
Dinner: 4 oz. chicken breast, ¾ cup sweet potato baked, 1 cup cauliflower
Late Night Snack: 6 oz. low fat greek yogurt
TUESDAY:
Breakfast: 4 egg white omelet w/ 2 tbsp. salsa and 1 oz. cheddar cheese. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 1 scoop whey protein w/ 8 oz. water and 1 banana.
Lunch: Turkey sandwich w/ 2 slices of lean turkey breast, 2 leafs of lettuce, 1 slice tomato, ½ avocado smashed for spread on 2 slices of whole wheat bread.
Afternoon snack: 1 scoop of whey protein w/ 8 oz. water 1 cup of raw or steamed vegetables
Dinner: 2 oz. of tuna packaged or chicken packaged, 1 cup mixed vegetables, ¾ cup brown rice and 5 almonds.
Late Night Snack: ½ scoop whey protein w/ 8 oz. water, 5 almonds
WEDNESDAY:
Breakfast: Protein shake blended with 1 banana 1 scoop of protein, 8 oz. 1% milk, and ¼ cup berries optional. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 1-cup high fiber cereal with 1 cup of 1% milk
Lunch: Turkey wrap, 1 whole wheat flour tortilla, 2 slices of lean turkey breast, 2 leafs of lettuce, 1 slice tomato, 2 slices of avocado, 1 tsp. of mustard.
Mid-afternoon snack: 1 scoop of protein w/ 8 oz. water and 1 granola bar (Lara Bar or Kashi granola bars recommended)
Dinner: 4 oz. chicken breast, 1 cup black beans, 1 cup steamed broccoli
Late Night snack: 1 scoop whey protein w/ 8 oz. water, 8 oz. peppermint tea
THURSDAY:
Breakfast: 4 egg whites and 1 whole egg omelet w/ 2 tbsp. salsa, ½ pink grapefruit Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid –Morning snack: 1 scoop of whey protein w/ 8 oz. water, ½ cup oatmeal
Lunch: 4 oz. chicken breast, 1-cup broccoli, 1-cup yams
Mid- afternoon snack: Tuna or Chicken salad, 3 oz. of tuna/chicken packaged, 1 cup raw spinach, ¼ cup radishes, 1 tbsp. chopped onion, 1 tsp. light vinaigrette dressing.
Dinner: Chicken sandwich, 1 slice whole wheat bread, 2 slices lean chicken breast, 1 slice tomato, 1 slice onion ½ smashed avocado for spread.
Late night snack: ½ cup low-fat cottage cheese, 1-cup pineapple or fresh fruit, 7 almonds
FRIDAY:
Breakfast: 1-cup high fiber cereal, 1 cup 1% milk, 1 scoop of whey protein w/ 8 oz. water, 10 almonds. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid- Morning snack: 1 apple w/ 2 tbsp. of peanut butter and 5 baby carrots
Lunch: Turkey Pita, 1 small pita pocket, 2 tsp. mustard, 4 slices of lean turkey breast, lettuce, tomato and onion, 10 almonds.
Mid-afternoon snack: 1 scoop of whey protein w/ 8 oz. water and 1 apple
Dinner: 6 oz. chicken breast, 1-cup peas, 1 ½ cups yellow corn
Late night snack: 1 scoop of protein w/ 8 oz. water and 1 string cheese.
SATURDAY:
Breakfast: Protein shake 1 scoop of whey protein, 8 oz. 1%milk and 1 cup mixed berries. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-morning snack: 4 oz. low-fat cottage cheese and 1 apple
Lunch: ½ chicken breast, 1-cup spinach, 2 small red potatoes
Mid-afternoon snack: 3 oz. boneless skinless chicken breast, 1 cup raw spinach, 2 red small potatoes
Dinner: 4 oz. top sirloin beef, 1 cup spinach, 1 ear white sweet corn
Late night snack: ½ scoop protein with 8 oz. water