Southern Beauty Coach

Kathryn Pfender’s

Nutrition Diary

Hello Friend, I found my “happy weight” and it is my passionate desire to help as many women as I can to find theirs!! So, here I am sharing my “nutrition diary” with you. Please understand that this document is a work in progress and not yet finished but I have had so many ask for this that I’m sharing now what I have so far. This diary contains a summary of some of the research I did while obtaining my NASM Personal Trainer Certification and my Certification in Fitness Nutrition and testing what I’ve learned, first on myself and then with willing friends. What we have found is that most women that have an extra 20 to 50 lbs to lose will lose at least 20 lbs in their first two months of “Lean & Green” starting with the first 2 weeks of cellular cleansing or detoxing. Ok, let’s start with an explanation of what I consider to be a “happy weight” because that could mean something completely different to each individual woman. Of course we have all seen the ideal weight charts based on your height and bone structure (or frame) such as this one: And this can be a good start for giving you an estimate. However, I am 5’2” and small boned and this chart (above) says my ideal weight is between 102-110 so I went all the way down to 106 lbs. (from 149.5) and my numbers from my physical came back perfect. Only problem was that I liked how I looked between 118 to 120 lbs. a little better so I did a little more research and found that based on my BMI my preferred weight of 118-120 was just fine and still within a very healthy range. So I decided to go with the weight that I was happiest with since it was still a “healthy” weight for me – ergo my “happy weight”.

So, I prefer to recommend that you look at your BMI to determine your healthy or “normal” range and within that range decide which weight you like best on YOU. Yes, being healthy should be your #1 priority!! But, as long as the weight you are happy at is within a healthy range and you experience the levels of energy you need - then set that “happy weight” as your goal.

Name: _________________________________________________ My Happy Weight Goal is: __________ lbs. Now that you have decided on what your “happy weight” is and have set your goal let’s take a look at where you are now. Weigh in and take your measurements each Monday morning before breakfast to track your starting point and your progress.

Height: ________’_________” Weight: _________ lbs. BMI: __________ Fat % __________ Measurements: Bust: __________ inches Waist: __________ inches Hips: __________ inches

If you are underweight – “Lean & Green” is not for you but I would love for you to contact me for guidance using nutrition and a workout plan for you to gain muscle mass without gaining too much “fat” at the same time. If you are at your “happy weight” and just looking to improve your health, your energy levels, or tone up, then you may want to skip to the “maintenance” portion of my program. If you are overweight, and looking to get into a healthy range like I was then I would love to share with you what I did for myself after much research while on my path to becoming a NASM Certified Personal Trainer and a Certified Nutrition Coach. I am not a doctor so be sure to get clearance from your doctor before beginning any workout program and / or nutrition plan.

With the increase of toxins within the environment and the foods that we eat, it is not surprising that the majority of people in the United States are at a level of toxicity that is past the point that their bodies’ own natural detoxification system can cope with. Chemicals and toxins can build up in your system and cause problems regardless of your body weight. But when body fat begins to accumulate, that usually means toxins are accumulating too. The body retains fats as a way to protect the vital organs in the body from the toxins that we ingest (anything it does not recognize as nourishment). Body fat accumulation, especially around the mid section, is a visible sign of toxic build up and a good indication that the liver is not functioning as efficiently as it should. If toxins build up faster than they can be eliminated, in an attempt to protect your organs, your body will actually make body fat for the specific purpose of storing toxins as far away from vital organs as possible. This fat is particularly stubborn fat that is very difficult to lose unless you decrease the toxic load and you do something to help your body detoxify. Dieting (calorie cutting) and/or exercise alone results in weight loss but the toxins remain. This increases the toxic density and results in rebounding as this toxic overload triggers the body's need to create fat. Therefore weight is regained. Cellular Cleansing (detoxing and nourishing the body) removes toxins from the body giving the body a chance to repair and strengthen itself - and when the toxins disappear, guess what happens to the protective layer of fat? Yes, that disappears too! Maintaining nutritional balance keeps the body naturally lean while continuing to eat clean manages toxins. The key is - do not put toxins back in. Eat only foods and nutritional supplements that nourish your body. If you eat foods that your body does not recognize as nourishment then your body will again create fat to store the toxins in and weight is regained.

So we are going to stop putting toxins in and put in only foods and supplements that will nourish your body!! After much research – I chose Arbonne’s nutritional supplements due to their pure, safe, and beneficial ingredients policy. Arbonne’s entire product line is Vegan Certified, Non-GMO, Gluten-Free, Soy-Free, Dairy-Free, and meets the highest standards in the health & wellness industry. Are you ready to get started? Call me to order your Arbonne Nutrition value pack which includes a 30-day supply of Protein Shakes, Energy Fizz Sticks, Fiber Boost, Digestion Plus, Herbal Detox Tea, 7-Day Cleanse; and add on: Greens Balance, Protein Boost, Metabolism Support, and Vitamins. Next, print out your recipes, grocery shop, and set aside a couple of hours on Sunday to meal prep for week one.

Week One Week Two Following Weeks….. 5:00-5:30am Morning Tea (page 7) Morning Tea (page 7) Morning Tea (page 7) 5:45am Metabolism Support Metabolism Support Metabolism Support 6:00-6:45am Mon, Wed, Fri

10 min of cardio 30 min of weights 5 min stretches

Tues, Thurs, Sat, 30 min of cardio 5 min planks 5 min stretches

Mon, Wed, Fri 10 min of cardio 30 min of weights 5 min stretches

Tues, Thurs, Sat, 30 min of cardio 5 min planks 5 min stretches

Mon, Wed, Fri 10 min of cardio 30 min of weights 5 min stretches

Tues, Thurs, Sat, 30 min of cardio 5 min planks 5 min stretches

7:00-7:30am Digestion Plus Breakfast: (page 7)

1 cup chopped Green Veggies 1 tbsp Coconut Oil 2 Eggs

Digestion Plus Breakfast: (page 7)

1 cup chopped Green Veggies 1 tbsp Coconut Oil 2 Eggs

Digestion Plus Breakfast: (page 7)

1 cup chopped Green Veggies 1 tbsp Coconut Oil 2 Eggs

7:30-9:30am 32 ounces of Spicy Lemonade (page 7) or Arbonne Long Life Iced Tea (page 11)

Arbonne Essentials Body Cleanse mixed in 32 ounces water (page 7)

32 ounces of Spicy Lemonade (page 7) or Arbonne Long Life Iced Tea (page 11)

10:00-10:30am Arbonne Protein Shake Mix w/ Arbonne Fiber Boost & Arbonne Multivitamin & Mineral Boost

Arbonne Protein Shake Mix w/ Arbonne Fiber Boost & Arbonne Multivitamin & Mineral Boost

Arbonne Protein Shake Mix w/ Arbonne Fiber Boost & Arbonne Multivitamin & Mineral Boost

1:00-1:30pm Choose one of our meal prep recipes: Chicken Lime Soup (page 8) Cabbage Soup (page 10) Broccoli Soup (page 9)

or a Green Smoothie (page 8) or a Protein Shake

Choose one of our meal prep recipes: Chicken Lime Soup (page 8) Cabbage Soup (page 10) Broccoli Soup (page 9)

or a Green Smoothie (page 8) or a Protein Shake

Choose one of our meal prep recipes: Chicken Lime Soup (page 8) Cabbage Soup (page 10) Broccoli Soup (page 9)

or a Green Smoothie (page 8) or a Protein Shake

1:30-3:30pm 32 ounces water or Spicy Lemonade 32 ounces water or Spicy Lemonade 32 ounces water or Spicy Lemonade 4:00-4:30pm Choose:

a Lean Meat and a Green Veggie (page 12) or Cabbage Stir-Fry (page 9) or Salad-in-a-Jar (page 11)

Choose: a Lean Meat and a Green Veggie (page 12) or Cabbage Stir-Fry (page 9) or Salad-in-a-Jar (page 11)

Choose: a Lean Meat and a Green Veggie (page 12) or Cabbage Stir-Fry (page 9) or Salad-in-a-Jar (page 11)

Notes: Protein Shakes in weeks one and two are made of Arbonne Protein Shake Mix and Water only, or you can choose an Arbonne Ready-to-Drink Protein Shake.

Protein Shakes in the following weeks can be made with Almond Milk instead of water if you prefer and you can add in green vegetables too if you like. Water only after 5pm and no food before 7am. Research “intermittent fasting” and adjust your meal times if you can fast longer than 5pm-7am.

Recipes: Pages 7-11 Morning Tea 16 ounces purified water 1 small knob fresh ginger 1 tbsp fresh squeezed lemon juice 1 Arbonne Herbal Detox Tea bag 1 Arbonne Energy Fizz Stick 1 tsp Bragg Organic Raw Unfiltered Apple Cider Vinegar with the Mother 1 tbsp raw organic local honey (optional)

Bring water to boil, remove from heat, add sliced ginger, steep five minutes, add tea bag and steep another five minutes. Add Arbonne Energy Fizz Stick to an empty, extra large mug, strain water pouring slowly into the mug allowing fizz to settle as you pour, add other ingredients and enjoy.

Breakfast 1 cup chopped Green Veggies (minimum 1 cup) 1 tbsp Coconut Oil 2 Eggs (go to 3 eggs after week one if you are losing weight too fast)

There are so many different options here!! My personal favorite is finely diced Jalapeño peppers and Zucchini sautéed in the Coconut Oil until soft, mix in scrambled eggs until done. Another favorite is a Spinach Omelet. The key here is to not skimp on those greens!! Cook the eggs any way you like them.

Arbonne Essentials Body Cleanse Spicy Lemonade Add 32 ounces of warm water to 1 packet of Body Cleanse. Juice from one Lemon Shake vigorously to mix. Drink throughout the morning. 1/8 tsp. Cayenne Pepper Natural ingredients may settle at the bottom, shake as 32 oz. Purified Water needed. Note: warm water needed to dissolve packet but can be poured over ice or chilled if desired.

Chicken Lime Soup 2 tbsp. extra-virgin olive oil 1 sweet Vidialla onion, diced 2 stalks celery, diced 1 jalapeño pepper, diced 4 cloves fresh garlic, minced 2 skinless, boneless chicken breast 64 ounces organic chicken bone broth 2 15 oz. cans diced tomatoes w/chilies 1 tsp. dried oregano ½ TBSP cumin 10 ounces frozen, chopped spinach 1 lime ½ bunch cilantro, rinsed and chopped 1 avocado, sliced (optional starting in week two)

Dice onion, celery, jalapeño pepper; mince garlic and add all to olive oil in 8-quart stockpot over medium heat; sauté about 5 minutes or until tender. Add the canned tomatoes, oregano, and cumin to the pot and simmer 2 minutes. Add chicken broth and chicken breast. Bring to a boil over high heat and then reduce heat to low; cover and simmer for one hour. Remove chicken breast from the pot; add frozen spinach and while it simmers, use two forks to shred the chicken and return chicken to the pot. Remove from heat. Squeeze the juice of one lime into the soup, add chopped cilantro, and stir. Divide into eight glass bowls (2-cups each) with lids and refrigerate. To Serve: re-heat individual servings as needed and top with a slice of avocado. Leave off avocado during week one.

Green Smoothie 1 Cup Water 1 Cup Organic Baby Spinach Juice from ½ Lemon 1 Scoop of Arbonne Greens Balance ¼ Cup Crushed Ice ½ Green Apple ½ Cucumber ½ Avocado ¼ Cup Cilantro ¼ Cup Parsley ¼ tsp Cayenne Pepper ½ tsp Turmeric Optional Add: 1 Scoop of Arbonne Protein Boost Add all ingredients into NutriBullet and blend.

Broccoli Soup 16 oz. bag frozen broccoli 1 small red potato, diced 1 clove garlic, minced 1 stalk of celery, chopped 1 Vidalia onion, diced 2 TBSP extra-virgin olive oil 2 TBSP butter (grass fed) 32 oz organic chicken bone broth 2 TBSP fresh parsley, chopped 1 Scoop of Arbonne Protein Boost (per serving, added after serving is re-heated and ready to serve)

Heat butter and olive oil in a 6-quart stockpot over medium heat until the butter is melted. Add garlic, onion and celery; cook stirring occasionally, until softened, 4 to 6 minutes. Stir in potatoes and add the chicken broth, cover and simmer for 10 minutes, add the frozen broccoli and simmer another 10 minutes. Transfer to a blender, add fresh parsley and puree until smooth. Divide into four glass bowls (2-cups each) with lids and refrigerate. To Serve: re-heat individual servings as needed and mix in one scoop of Arbonne Protein Boost per serving.

Cabbage Stir Fry 1 lb. ground turkey or beef (grass-fed) 3 cloves fresh garlic, minced 1 thumb fresh ginger, minced 1 bunch green onions, diced 16 oz. broccoli slaw 16 oz. tri-color cabbage ½ cup water 2 tbsp. toasted sesame oil 1 tbsp. coconut oil 1 tbsp. sriracha 1 tbsp. crushed red pepper flakes 1 tbsp. sesame seeds (optional)

In a small skillet brown ground meat in coconut oil and set aside. In a large skillet sauté minced garlic, minced ginger, and diced green onions in toasted sesame oil on med-high heat. Add broccoli slaw, tri-color cabbage and ½ cup of water. Cover and continue to cook until veggies soften, approx. 10 minutes, stirring frequently. Add in the sriracha, cooked ground meat and the crushed red pepper flakes and stir until ingredients are well blended. Cover, turn off heat, let flavors meld, approx. 2 minutes. Divide into four containers (approx. 2 cups each) and refrigerate. To Serve: re-heat individual servings as needed, add a sprinkle of sesame seeds and a drizzle of sriracha or organic coconut aminos to taste.

Cabbage Soup 1 bag (16 oz) shredded cabbage 2 tbsp. extra-virgin olive oil 1 small Vidialla onion, diced 3 cloves garlic, minced 1 pound ground lean meat (turkey or beef) 1 tsp kosher salt pepper to taste 14 oz. diced tomatoes 6 oz. tomato paste 3 tbsp. Worcestershire sauce 32 oz. Bone Broth (or chicken broth)

Dice onion, mince garlic and add to olive oil in stockpot over medium heat; sauté about 3 minutes or until tender. Add the ground meat, salt and pepper; and cook until browned. Stir in diced tomatoes, tomato paste, Worcestershire sauce, and broth. Bring to a simmer. Add the cabbage and stir in. Cover and simmer on low heat for about 30 minutes or until cabbage has softened. Divide into five glass bowls (2-cups each) with lids and refrigerate. To Serve: re-heat individual servings as needed.

Optional Substitute: you may substitute lunch and have Chicken Lettuce Wraps once during week one and twice during week two if you need a little change.

Chicken Lettuce Wraps 1 pound ground chicken 1 small Vidialla onion, diced 3 cloves garlic, minced 1 thumb fresh ginger, minced 1 tbsp. coconut aminos ¼ cup hoisin sauce (use a Paleo recipe to make this without thickeners) 1 tbsp. rice wine vinegar 1 tbsp. sriracha sauce 1 can (8 oz) sliced water chestnuts, drained and finely chopped 1 small bunch green onions, sliced 2 tbsp. sesame oil Bibb lettuce leaves

In a medium skillet on medium heat, warm 1 tbsp of the sesame oil. Add the ground chicken and cook until browned. Remove from heat. Stir in the onion, garlic, coconut aminos, hoisin sauce, ginger, rice wine vinegar, and sriracha sauce until completely coated. Fold in water chestnuts, green onion, and other tbsp. of sesame oil. Serve on a Bibb lettuce leaf and top with hoisin sauce or spicy mustard to taste.

Arbonne Long Life Iced Tea 32 ounces water 1 Lemon 1 (or 2) Arbonne Herbal Detox Tea Bags 1 packet Arbonne Essentials Mind Health 1 packet Arbonne Energy Fizz Stick, Citrus 1 packet Arbonne Skin Elixir Collagen Boost 1 packet Phytosport Complete Hydration Boil 8 ounces of water and steep tea bag(s) for five minutes. In your 32 ounce bottle, add 24 ounces of cold water, add packet of Arbonne Essentials Mind Health, packet Energy Fizz Stick, packet Antioxidant & Immunity Booster and packet of Phytosport Complete Hydration. Pour in the 8 ounces of Herbal Detox Tea. Cut lemon in half, squeeze juice from one half into tea and stir. Cut other half into wedges. To Serve: pour over ice, dividing into two 16 ounce Hurricanes, garnish with lemon wedge.

Southwest Chicken Salad-in-a-Jar Dressing: ½ cup lemon juice 1 cup extra virgin olive oil 3 cloves garlic, minced 1 tsp sea salt 1 tsp chili powder 2 tsps cumin Salad: 2 boneless, skinless chicken breasts 1 yellow bell pepper, diced 1 jalapeño pepper, diced 1 small red onion, diced 1 cucumber, diced 1 small carton (8 to 10 ounces of cherry tomatoes, quartered) 1 cup of purple cabbage, shredded (small in processor) Cilantro, Kale, Mixed Greens In a 16-ounce Mason jar mix all of the dressing ingredients and shake well. Put 1⁄2 cup of the dressing in Ziploc bag and add chicken breast. Divide remaining dressing between seven 16-ounce Mason Jars (approx. 2-3 tbsp each) and set aside. Pour marinated chicken in glass baking dish and cover with lid. Bake at 350° until chicken is done (165° inside, approx. 45 minutes), cut into small bite size pieces and refrigerate until cool. Toss shredded purple cabbage, diced jalapeño, yellow bell pepper, red onion, cucumber, and tomatoes together in large mixing bowl. Divide cooled chicken chunks between the same Mason jars on top of salad dressing, divide the diced mixture between same jars, top each with a pinch of chopped cilantro, then add kale and mixed greens until each jar is packed full. Top and refrigerate upright (do NOT mix; dressing needs to stay on the bottom so that it does not wilt your greens). To Serve: dump contents of jar on a plate and enjoy!!

IMPORTANT NOTE for “Lean & Green” Other than the few limited recipe choices listed above – you simply do not put it in your mouth unless it is a lean protein or a green vegetable! but ok to cook your meats and vegetables in a small amount of Paleo fat such as Coconut Oil, Butter (grass-fed), Ghee, Olive Oil, Avocado Oil, Grapeseed Oil, and Hempseed Oil; and use herbs and spices such as Basil, Cayenne, Cloves, Dill, Habanero, Onion Powder, Oregano, Cilantro, Bay Leaf, Ginger, Rosemary, Cinnamon, Garlic, Peppercorns, Tarragon, Pure Sea Salt, Sage, and Thyme.

Lean Meat and Green Veggie List For Lunch and Supper – choose one serving lean meat (size of the palm of your hand) and unlimited green vegetables from these lists.

Lean Meats Green Vegetables Beef Buffalo 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

SHOPPING

Meats – Do NOT purchase processed (carcinogenic) meats!! I’m talking anything that has been salted, cured, fermented, or smoked, which means hot dogs, sausages, bacon, ham, corned beef, dried meat such as beef jerky, canned meat or meat-based sauces. Try to purchase grass-fed meats and only wild-caught fishes from the list above.

Vegetables – Do NOT purchase canned vegetables but only fresh or frozen. Fortunately for those of us who rely on convenient bags from the freezer aisle, studies suggest frozen veggies have just as many nutrients (if not more, depending on how long “fresh” sat on a truck to get here) as their fresh counterparts. Fresh veggies produce enzymes (trypsin and chymotrypsin) that gradually cause a loss of nutrients starting just after harvest. This reaction can be stopped by deactivating the enzyme, which freezing can do; if done right this leaves the frozen veggies with more nutrients.

Oven Roasted Green Beans 2 lbs. fresh green beans, trimmed 1 tbsp Extra Virgin Olive Oil 1 clove garlic, minced ½ tsp. Fresh Ground Black Pepper Preheat oven to 400° F. Pat green beans dry with paper towels if necessary. Place green beans, olive oil, minced garlic and pepper in a large re-sealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, spread out, and place on center oven rack. If you must add salt use Kosher or Sea Salt. Roast in the preheated oven until beans are slightly shriveled and start to brown, approximately 20 to 25 minutes.

Oven-Roasted Brussels Sprouts 1 ½ pounds Brussels Sprouts, ends trimmed, yellow leaves removed, cut in half 3 tbsp Extra-Virgin Olive Oil 1 clove garlic, minced ½ tsp. Fresh Ground Black Pepper Preheat oven to 400° F. Place trimmed Brussels sprouts, olive oil, minced garlic and pepper in a large re-sealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, spread out, and place on center oven rack. Roast in the preheated oven for 25 to 35 minutes, shaking pan every 5 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown when done. Adjust seasoning with sea salt if necessary. Serve immediately.

Oven-Roasted Asparagus 1 bunch thin asparagus spears, trimmed 3 tbsp Extra-Virgin Olive Oil 1 clove garlic, minced ½ tsp. Fresh Ground Black Pepper Preheat oven to 425° F. Place the asparagus into a mixing bowl, drizzle with the olive oil. Toss to coat the spears, then sprinkle with garlic and pepper. Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness of the spears. Sprinkle with lemon juice before serving.

Maintenance: “The Paleo Lifestyle”…. Forever!! What is The Paleo Diet? Taken from: https://robbwolf.com/what-is-the-paleo-diet/ Before we talk about the Paleo lifestyle – let’s talk about the fact that most of us have lost weight by cutting calories or a temporary diet to only abandon what worked once we reach our goal. This is because a “diet” based on calorie cutting is not long term sustainable, nor healthy. However, if you choose a lifestyle that works but then you stop doing what works – it will stop working. This “lean & green” to get to “happy weight” and “Paleo” for maintenance absolutely must be a lifestyle and not a “diet”. Having said that – I step on the scale EVERY morning (after I pee, before I put anything in my mouth) and if I am OVER my “happy weight” then I eat only “lean & green” that day but if I am at my “happy weight” (or slightly under) then I maintain by eating within the Paleo guidelines that day. The Paleo is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

Health Benefits of a Paleo Lifestyle For most people the fact the Paleo diet delivers the best results is all they need. Improved blood lipids, weight loss, and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny. With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. There is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.

DIVERSE PROTEINS Ideally one should eat a wide variety of proteins from as many animal sources as possible. One need not and should not avoid fatty cuts of meat, particularly if consuming pastured sources. An often-overlooked piece of the Paleo diet in popular culture is an over-reliance on standard cuts of meat, at the expense of organ meats, bone broth and other collagen sources. If weight-loss is a goal, protein makes you feel satisfied between meals. FRUITS AND VEGETABLES Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline. HEALTHY FATS FROM NUTS, SEEDS, AVOCADOS, OLIVE OIL, FISH OIL AND GRASS-FED MEAT Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline. Okay to Eat Gray Area Foods Avoid Fresh Fruits, Berries, and Vegetables Canned Fruits and Canned Vegetables Healthy Fats Soy Cashews, Almonds, Walnuts, Macadamia, Some Nuts and Seeds Peanuts and other Legumes, PUFA, Beans Raw Sesame Seeds, Hemp Seeds, Grass-Fed Meat, Liver, Eggs, Bone Broth Processed Meats (sandwich meats, etc..) Wild Caught Fish, Seafood Farm Raised Fish, GMO Salmon Butter (grass-fed), Ghee Raw Goats Milk Cheese, Greek Yogurt Pasteurized Dairy, Whey Proteins Green Tea, Herbal Tea Coffee, Sodas, Guarana Caffeine (except Guarana) Red Wine Alcohol Cacao Dark Chocolate (must be 72% or higher) Milk Chocolate Safe Starches (see list) Processed Foods Maple Syrup, Raw Honey, Raw Stevia Pure Raw Cane Sugar Refined Sugar, Artificial Sweeteners,

High-Fructose Corn Syrup Garlic, Peppers, Spices, Gluten, Wheat, Grains Sea Salt, Kosher Salt, Himalayan Pink Salt, Pseudograins and Non-Gluten Grains

DARK CHOCOLATE (taken from http://www.paleoplan.com/ingredients/dark-chocolate/) Since the research points to the antioxidant polyphenols as the main health-promoting compounds in dark chocolate, and considering that these flavanols are contained within the cacao (cocoa) portion of chocolate, it stands to reason that we should be consuming chocolate with as high of a cacao content as possible. While dark chocolate can range from 50-100% cacao, we want to select the highest % cacao that we find palatable, definitely above 70%, and ideally above 85%. Think of it this way: as the cacao % goes up, the sugar % goes down. If you’ve ever accidentally taken a bite of some unsweetened bakers chocolate (100% cacao) thinking that it was regular ol’ chocolate, your taste buds were probably greeted by a bitter surprise! Even though it’s not supposed to contain milk by definition, some manufacturers sneak dairy into their dark chocolate, so make sure that you read the ingredient lists carefully. Many brands also contain soy as an emulsifier, and although the small amount of soy lecithin in dark chocolate may not be problematic to many, you’re probably better off just finding a brand that doesn’t contain soy of any sort. Also be on the lookout for other non-Paleo ingredients, like hidden sources of gluten and grains, corn syrup, vegetable oils, preservatives, colorings, artificial flavorings, and pretty much any ingredient that you don’t recognize or can’t pronounce. It’s also best to avoid alkalized cocoa powder, which may be labeled as “dutch-processed” or “processed with alkalii.” Dutch-processed cocoa powder has been treated with chemicals to remove the bitter flavor of natural cocoa, which ends up also removing up to 90% of the flavanol antioxidants. Instead, choose a non-alkaline, natural cocoa powder to use in your cooking. Many higher-end grocery stores and health food stores carry quality dark chocolate, free of weird ingredients. Some reputable brands include Theo, Taza, Green & Blacks, Equal Exchange, Alter Eco, and Trader Joes also carries a couple decent options at a decent price.

Some of Kathryn’s Favorite Afternoon Snacks on “Maintenance” include:

Green Salad Fresh Balsamic Veggies Unlimited Green Vegetables, diced 2 Tomatoes ½ Granny Smith Apple, diced 2 Sweet Vidalia Onions on bed of Romaine Lettuce and/or 2 Cucumbers Organic Baby Spinach Dice or slice veggies and toss with Balsamic Vinaigrette

Balsamic Vinaigrette Divide into six 2-cup containers for snacks, refrigerate

Balsamic Vinaigrette Chocolate Protein Balls ¼ Cup Balsamic Vinegar 1 cup raw almonds 1 Clove of Garlic, crushed 1 cup chopped Medjool dates (pitted) 1 tsp. Dried Oregano 2 scoops Arbonne Chocolate Protein Shake Mix 2 tsp. Dijon Mustard, optional 1/8 tsp sea salt ¾ Cup Extra-Virgin Olive Oil 2 tbsp unsweetened shredded coconut

Add almonds to a food processor or high-speed blender. Process nuts for 5 minutes until almond butter forms. Add dates and mix until smooth. Add in the protein powder and salt; blend until thoroughly combined. Roll into 24 balls, coat each ball with shredded coconut, and placed on a plate or pan. Enjoy immediately, or if you like a firmer consistency, refrigerate for at least 20 minutes. Store remaining in an airtight container.