5) ENJOY A FREE MEAL, eating anything you desire for 60 minutes once a week
6) DRINK PURE WATER as often as you desire
7) STAY ACTIVE and exercise a minimum of 30 - 60 minutes three days per week
8) AVOID coffee, tea (except caffeine-free herbal teas), energy drinks, and soft drinks that contain caffeine.
9) TO LOSE WEIGHT: STOP eating just before you are full
10)STOP EATING three (3) hours before bedtime
JAY'S BREAKFAST RECIPES
Jays' SuperShake (low calorie protein drink)
In a high-quality shaker bottle or blender, mix: • 16 oz pure water or nonfat milk • 2 - 4 TBS of your "favorite" protein power • 1 - 2 TBS psyllium seed husks or 1 - 2 TSP of inulin fiber • 1 - 2 TBS heavy cream or flax seed oil For a cold drink, add ice. Blend or shake, and enjoy!
Jay's Power Breakfast
In a large bowl, mix 1 - 3 TBS of your "favorite" protein powder with: • 8 - 16 ox of nonfat plain yogurt OR • 1 cup cooked brown rice cereal OR • 1 cup cooked oatmeal Stir until creamy smooth. Enjoy!
Jays' Power Omelet
In a lightly oiled non-stick skillet, cook 1/4 - 1/2 cup egg white. Once fully cooked, top with 1 - 2 ounces grated cheese or 1/2 avocado, fold over, and slide Power Omelet onto a plate. May be topped with 1 - 2 TBS salsa or chopped tomatoes...
NOTE: I calculated these recipes and this one has the least calories if low fat cheese is used, it only averages 150 calories, however, the other 2 recipes were between 200-300 calories... to boost calories I used 6 egg whites (cal. 180 + 1 ounce low fat cheese: 90 + 2 TBP salsa: 20 cal. = 290 total calories)
... next: PART III - APPROVED LUNCH & DINNER FOODS LIST
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