RULE 1 - you can't out-train a bad diet so...

Eventhough are workouts are fast and effective... 85% of the battle is going to be what you put in your mouth.

Post what you ate/drank in the FB group at the end of the day for 42 days!

Do that and show up to our workouts 3x week and you'll be THRILLED with your new body!

 

*GROCERY LIST*

Good places to shop are ShopRite which is right down the block from our Scarsdale location. You can find most of everything you need at that store. Other stores to consider are Costco, Trader Joe's and for extreme speciality stuff...Mrs. Greens is a good place to go.

NOTE: You don't have to get everything on our grocery list.

Just choose whatever is best for you.

The grocery list is meant to teach you 4 things.

1. the best foods to get
2. the difference between proteins, fats, carbs and veggies
3. teach you portion control and
4. teach you macro-nutrient meal balance so you NEVER EVER have to count calories or measure your food!

I HIGHLY suggest you go to the store and search for your proteins first (including your protein bars and shakes) then your fats, then your veggies, then (if you want) your smart carbs, then your drinks and misc stuff at the end.

This follows the same order of the grocery list as you will see it below.

If you go in with a "plan of attack", you'll be faster and feel more in control! It might take a bit longer than going "aisle by aisle" but I find it better!

Best Proteins (PALM)

The proper portion size is 4-6 oz. which looks like the open palm of your hand not including your fingers. At most, go no bigger than the first lines of your finger

Protein is the most important nutrient when it comes to fat loss, preservation of muscle and a lean, toned figure.

Make sure you have some kind of protein in EVERY SINGLE meal and snack.

Pick the ones you like and always have enough protein for a few days of meals and snacks. When you are running low, get your butt in the car and go grocery shopping.

THE LIST

Eggs (try "cage-free" if your budget allows. If not, it's ok)
Egg whites
Egg beaters
Hard boiled eggs
0% or 1% greek yogurt (Oikos or Chobani are good ones)
0% or 1% cottage cheese
Fish (wild caught is best) such as salmon, halibut, cod, Mahi Mahi, shrimp, lobster. ANY shellfish and ANY whitefish basically.
Canned tuna in water

Regarding meats...try to choose "grass fed, no antibiotics" meats if possible and if your budget allows). If not, it's ok.

Skinless sliced thin chicken breasts (like Purdue etc)
Applegate naturals grilled chicken breast strips
Applegate naturals breakfast sausage patties (chicken and apple)
Applegate naturals breakfast sausages (chicken and maple)
Lean ground chicken (93-99% fat free)
Lean ground turkey (93-99% fat free)
Applegate organics turkey burgers
Lean turkey sausages by Shady brook farms
Lean ground beef (93-97% fat free)
Lean burgers (93-97% fat free) - Laura's lean beef is a good one.
Applegate naturals all beef or turkey uncured hot dogs
Hebrew National 97% fat-free beef franks
Bison burger
Venison
Lean pork chops
Sirloin steak
NY strip steak
Filet mignon
Turkey bacon
Nitrate free regular bacon (Applegate Naturals makes a good one or Natural Choice)
Canadian bacon (Jones makes a good one)
Breakfast ham slices (Jones makes a good one)
Low sodium nitrate free cold cuts like ham
Low sodium low fat cheese
At ShopRite there are these rolled up meat and cheese snacks called ARTISAN WRAPS such as salami, soppressata or prosciutto wrapped around fresh mozzarella. These make for a great high protein, low carb snack!
Low fat string cheese from Weight Watchers or Frigo CheeseHeads
Any kind of JERKY from pork, beef etc.

Look for companies like Oberto, Wholesome Pantry, Perky Jerky, Krave, Matador, Chef's Cut, Three Jerks, Jack links. They have amazing flavors and variety like teriyaki beef, sweet and snappy, black cherry BBQ, sweet and hot, honey BBQ, filet mignon and sweet and tangy. Another great snack that you take with you on-the-go anywhere!

IF YOU ARE A VEGETARIAN...LOOK FOR THESE FOODS AND THESE COMPANIES...

Morning star farms - grillers prime veggie style burger or black bean burger
Morning star farms - veggie classics veggie dogs
Morning star farms classic buffalo wings
Morning star farms classic chik' N nuggets
Morning star farms veggie breakfast sausage patties
Morning star farms veggie breakfast sausage links
Morning star farms bacon strips
Morning star farms veggies meal starters chik' N strips
Morning star farms veggies meal starters steak strips
Morning star farms veggies meal starters veggie pulled pork

Lightlife smart Deli meatless veggie ham slices
Lightlife smart patties meatless black bean burger
Lightlife original burger with quinoa
Lightlife garden veggie burger with tempeh
Lightlife smart bacon veggie bacon strips
Lightlife smart dogs veggie hot dogs

Boca vegan veggie burgers
Tofu (lowest fat one)
Tempeh

Any for you vegetarians... remember... you can still have eggs, 0-1% cottage cheese, 0-1% plain Greek yogurt and vegan or vegetarian protein powders, shakes and bars! Plenty of ways to get in the right amount of protein.

 

 

Best Protein Bars, Powders and Shakes

Protein bars, cookies and shakes

Quest protein bars - any flavor (get anywhere including ShopRite)
Quest protein cookies (get on amazon or Walgreens) - chocolate chip or oatmeal raisin are my favorites. TRY the cookie, I LOVE THEM!
Atkins Advanatge Protein Rich Meal Bars - get at ShopRite, Amazon, Harmons etc... Chocolate peanut butter is my favorite flavor.
Ready to drink protein shakes like Muscle Milk Light, Muscle Milk 100, Muscle Milk Pro Series, Atkins Advantage or Premier Protein. You can find all of these at ShopRite or CVS and you can find the "muscle milk lights" also at Costco for a great price!

Protein powder (or you can make your own shake with 1 scoop of protein powder.

See our protein shake recipe guide for ideas.

Good powders are Quest protein, pure protein, premier protein or Advant-EDGE which are all found at ShopRite

VEGETARIAN PROTEIN POWDERS AND SHAKE OPTIONS

You can find these at ShopRite or even CVS! They are everywhere.

Powders

Vega protein powder
Vega protein and greens powder
organic protein from purely inspired
plant based complete protein from pure protein
organic protein powder from orgain or

Ready to drink vegan shakes

Vega protein nutritional shakes which are ready-to-drink and easy to bring with you anywhere (4 shakes per box)

Organic nutrition ready-to-drink protein shakes by Orgain.

Best Fats (THUMB)

The proper portion size for FATS are about the size of your full thumb.

Dietary fat is different than "body-fat". Any calorie (no matter where it's from) over what we need will cause us to gain body-fat. The right dietary fats are crucial in helping you feel full and in helping regulate your hormones.

Eating smart fats the right way will help you BURN BODY-FAT!

THE LIST

All natural peanut butter
All natural almond butter
All natural cashew butter
Coconut oil
Grassfed butter
Oilve oil
Avocados - (yes they are considered a fat) You can have 1/2 of an avocado daily. There is a company called wholly avocado "minis" that comes in portioned packets which is cool.
Any nut (peanuts, almonds, pistachios, cashews, pecans,etc) WHOLESOME PANTRY is a good brand.
EMERALD 100 calorie packs are a great way to make sure you are only eating a small portion of nuts. You can also look for BLUE DIAMOND "on-the-go" Nuts. Great for traveling when going on a trip or to the office. Keep them in your car and/or desk
Sugar free coffee creamers (up to 4 tablespoons)
PAM spray (olive oil is best).
AVOID vegetable and canola oil.

Best Veggies (FIST)

The proper portion size for VEGGIES are about the size of your clenched fist.

Veggies have fiber which helps you feel full more quickly. Fiber will also help make you more "regular" when it comes to the bathroom. Just don't go overboard. Too much fiber can cause bloat and constipation. The great news is that the veggies on this list hardly have any calories so enjoy them.

THE LIST

Spinach
Broccoli
Asparagus
Mixed green (for salads)
Cucumbers
Zucchini
Mushrooms
Peppers (any color)
Tomatoes (technically it's fruit but I put it under "veggies" cuz most consider it one)
Any green, leafy veggie
Cauliflower
Frozen veggies called STEAMABLES or STEAMFRESH like broccoli florets, grilled asparagus, spinach or cauliflower. So easy and fast to make for dinner! 2-5 minutes in the micro!
Frozen "RICED VEGGIES" by Green Giant or similar company is a great idea. I've been loving the riced cauliflower plain, riced cauliflower garlic one and the riced cauliflower with light cheese is amazing and super low carb.
Another awesome idea are the VEGGIE SPIRALS by Green Giant or similar company. The Green Giant zucchini spirals are great

AVOID peas, carrots, corn, any type of squash, eggplant, pumpkin, beats

Best Carbs (HANDFUL)

The proper portion size for CARBS is about the size of a cupped handful.

Carbs are the double edge source of fitness.

They do provide energy but at the same time...

ANY woman who struggles with their figure eats way too many carbs (especially simple carbs from pure crap or yes... EVEN from way too much fruit) or has a very low protein intake or a combo of both. This is 20 years of experience talking so...

I'm of the very strong opinion that you don't need many carbs AT ALL. In fact your body can run just fine on proteins, fats and veggies! This program takes on a very Paleo, Primal Diet kind of approach.

With that said, it's UP TO YOU if you wanna keep carbs in your diet or temporarily get rid of them and see how your body reacts.

The following is a list of the BEST COMPLEX carbs and FRUITS should you want to eat them.

I HIGHLY recommend limiting fruit to 1 serving per day (at least during the next few weeks) and if you are going to have carbs at all, limit them to 1 serving per day as well.

A good rule of thumb regarding carb control is to

have your complex carb on a day that you will be training with us and avoid having them on "non-training days" when your body will use less energy.

You can have fruit daily if you wish but again...limit to 1 serving daily.

Another good rule to follow is to...

have your serving of fruit in your protein shake or along with some form of protein like a protein bar.

One more thing...

try limiting/avoiding carbs for breakfast.

ALL studies show that a high protein, low carb breakfast will help your body burn more fat, help regulate blood sugar levels throughout the day better and help with your mood, energy and focus.

THE COMPLEX CARB LIST

sweet potato
brown rice
rolled oats
beans
ezekiel bread (if you hate Ezekiel bread, go with the lowest calorie bread you can find. Schmidt makes a bread that is 6 net carbs, 8 g of fiber and only 40 calories per slice. it's called "647". ShopRite has their own version as well that is also only 40 calories per slice)
quinoa
couscous

THE SIMPLE CARB LIST (FRUITS)

Blueberries
Raspberries
Blackberries)
FROZEN berries as well which are GREAT for making your own protein shakes!
apples
Cantaloupe
Honeydew melon
Oranges
Cherries
Avoid mangoes, pineapples, pears, watermelon and bananas - very high in SUGAR

Drinks

THE LIST

Water - try to consume 1/2 your bodyweight in water or get close!
Coffee
Tea
Seltzer
Sugar free iced tea
Crystal light
Diet soda
Mio flavored water
Powerade ZERO (you can use this while you workout to replace sodium and it has electrolytes. It's calorie free and fit figure approved!

AS LONG AS IT HAS ZERO CALORIES YOU CAN HAVE AS MUCH AS YOU WANT EVEN IF IT'S NOT ON THE LIST

Add-Ons for Flavor

THE LIST

Mustard
Low-sodium soy sauce
Any and all Mrs. Dash seasonings
Any dry spices
Any dry rubs for beef, pork, chicken and fish
Lemon or lime juice
Balsamic vinegar
Pepper
Salt (I love Himalayan pink sea salt)
If you get BLOATED easily, watch the salt intake (especially a few days before a weigh-in)
Stevia/Spenda etc...
Any hot sauces like Frank's red hot or similar
Basil
Chives
Cilantro
Mint
Oregano
Parsley
Thyme
Sage
Onion powder
Cumin
Curry
Garlic
Cinnamon

 

AS LONG AS IT HAS ZERO CALORIES...

YOU CAN HAVE AS MUCH OF IT AS YOU WANT EVEN IF IT'S NOT ON THIS LIST

Storage and Misc...

THE LIST

Reclosable PORTION PACK snback bags
(perfect for on the go snacking and portion control)

Ziploc "Zip and Steam" healthy meals in minutes - steam cooking bags.
Perfect for steaming your fish or meat or veggies!

Ziploc Freezer bags
perfect for individually freezing your turkey burgers, grass fed burgers, lean turkey sausages etc if they are not going to be used. This prevents a ton of waste and saves you money!

Glad Cling Wrap - tight sealing for long lasting freshness of your food!

Reynolds wrap - non stick heavy duty

Plastic containers and lids - get several different sizes if you wish.

shadow-ornament