The Lazy Days of Summer
The Perfect Time to Get Fit and Healthy!
As we relax into the heart of summer with longer, lazier days spent in the great outdoors, there’s never been a better time to take advantage of the slower pace of life and improve our health, nutrition, and fitness!
Our 3-day meal plan is designed to keep you eating fresh, wholesome foods while getting you in and out of the kitchen quickly. With all the time you’ll be saving in the kitchen, it’ll be a breeze to work some physical activity into your summer schedule.
The workout we’ve included is perfect to take outdoors. Get your sweat on while soaking up some of that delicious vitamin D!
Top Tips for Staying on Track
• When possible, make extras of as many meals as you can to enjoy the next day.
• Keep meals simple and ingredients to a minimum. Take advantage of the fabulous summer produce available. Some of the simplest meals can look and feel the most gourmet when you put the focus on fresh ingredients.
• Focus on taking care of your gut from the inside out. Supporting digestion will go a long way in giving you a flat and toned belly. Incorporate probiotic-rich foods (such as fermented vegetables, yogurt, and kombucha) and quality probiotic supplements.
• Don’t beat yourself up if you are not perfect one day. Get right back on track with a positive attitude the next day!
• Drink 1 (8-ounce) glass of water mixed with 1-2 teaspoons of raw unfiltered apple cider vinegar each morning.
• Limit grains in your diet. Your energy levels and leaner body will thank you.
Easy Snack Ideas
When the urge to snack strikes, choose from these options up to twice daily.
- 1 can of light tuna packed in water mixed with olive oil mayonnaise and served on cucumber slices
- Small handful of cashews and walnuts
- Small handful of pumpkin seeds with raw carrots
- Sliced hard-boiled eggs served on cucumber slices
- Nut butter of choice served on celery sticks
- Celery sticks topped with 1 can of light tuna mixed with olive oil mayonnaise
- Handful of almonds with ¼ avocado
- Gluten-free organic beef jerky with raw carrots
- Pumpkin seeds and cucumber slices
- Organic hummus with carrot, celery, and cucumber slices
- Small handful of pistachios with 2 kiwis
- Turkey slices with zucchini sticks and cucumber slices
3-Day Gluten-Free Meal Plan
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Scramble 4 egg whites in coconut oil with spinach and tomatoes. Season with sea salt and cracked pepper.||Blend 1 cup fresh mango, 1 cup ice, ½ cup plain lowfat Greek yogurt, 2 teaspoons fresh ginger, juice of half a lemon, 1 teaspoon raw honey, and leaves from 1 sprig of mint. Serve with 4 nitratefree turkey sausage links on the side for added protein.||3 egg omelet cooked in coconut oil filled with sautéed mushrooms, cherry tomatoes, and spinach|
|Snack||1/3 cup raw almonds with ¼ avocado seasoned with sea salt.||2 sliced hard boiled eggs on cucumber slices seasoned with sea salt; ½ cup fresh berries of choice on the side.||Organic hummus with carrots and cucumbers slices; 1/3 cup pumpkin seeds on the side|
|Lunch||Mix 3 ounces water-packed tuna, 1 shredded carrot, 2 tablespoons plain low-fat Greek yogurt, and 1 tablespoon fresh lemon juice. Serve over fresh spinach and top with 2 avocado slices and sliced red onion||Serve leftover salmon from Day 1 dinner over greens mixed with 1 teaspoon coconut oil, sea salt, and 1 tablespoon fresh lemon juice.||Sliced chickenbreast or nitrate-freelunchmeat topped
with jarred roasted
red peppers and
|Dinner||Top 2 pounds wild salmon with 1 teaspoon coconut oil, ½ teaspoon garlic salt, sea salt, cracked pepper, and thinly sliced lemon. Bake, skin side down, at 400ºF for about 15 minutes. Serve with steamed asparagus.||Grill sweet Italian chicken sausages. Serve with grilled zucchini halves brushed with coconut oil and seasoned with sea salt.||Marinate for at least 2 hours: 2 pounds flank steak with 2 tablespoons fresh lime juice, 4 smashed garlic cloves, 1 teaspoon grated fresh ginger, 1 tablespoon honey, and ½ teaspoon each sea salt and garlic salt. Grill for about 5 minutes per side. Serve with baked sweet potatoes and steamed green beans.|
Grocery List for Meal Plan
This list will allow for many leftovers and leave you with enough to repeat the plan again as well, if you choose. Buy organic whenever possible.
Berries of choice
2 (5-ounce) bags spinach (or greens of choice)
1 (8-ounce) container mushrooms
1 pint cherry tomatoes
1 fresh ginger root (at least 1 inch long)
1 garlic head
1 bunch carrots
1 red onion
1 bunch asparagus
2 medium sweet potatoes
½ pound green beans
1 sprig fresh mint
Dairy & Eggs:
1 (16-ounce) container plain low-fat organic Greek yogurt
2 dozen eggs
Nuts & Seeds:
Condiments, Oils & Seasonings:
Organic coconut oil
Cracked black pepper
Meat, Poultry & Fish:
Nitrate-free turkey breakfast sausages
1 pound chicken breasts or nitrate-free chicken lunch meat
2 pounds sweet Italian chicken sausages
2 pounds flank steak
2 pounds wild Alaskan salmon
1 jar roasted red peppers
2 (6-ounce) cans light tuna packed in water
It’s always fun to add new tools to your toolbox when it comes to fitness, but sometimes it’s even more fun to integrate some new movements with an old favorite, like the kettlebell. Here are three amazing exercises that you can do anywhere, anytime. All you need is a kettlebell and a little motivation.
The Workout Breakdown
This workout includes 30 seconds of work for each movement followed by 30 seconds of rest. Continue to repeat the entire workout for 30 minutes in the following pattern.
Focus: Shoulder mobility, core From an upright standing or kneeling position, grab a kettlebell by the handle in the bottom up position in front of your face. In one smooth motion, make a circle around your head in a giant halo motion.
Do this movement for 30 seconds, alternating rotating clockwise and counter-clockwise with each rep. Rest for 30 seconds and then go on to the next movement.
Kettlebell Bottom’s Up Single Arm Press
Focus: Shoulders, grip strength, core From an upright standing position, grip the bell with one arm from the handle in the bottom up position. Starting with the bell holstered tight to your shoulder, with a firm grip slowly press overhead. Return to shoulder.
Switch arms after 15 seconds and repeat the same movement on other side. After 30 seconds of work, rest for 30 seconds and then go on to the next movement.
Focus: Glutes, hamstrings, core, shoulders
Stand with feet shoulder-width apart, toes pointed out, core tight, and knees slightly bent. Look straight ahead. Hold your kettlebell between your legs using a two-handed overhand grip. Keeping the arch in your lower back, push your hips back until the kettlebell is between and behind your legs. Squeeze your glutes to extend your hips and swing the weight up. The height of the swing will depend on how much force you transfer from your hips. (Note: Start with a small range of motion until you get more comfortable with a bigger swing). Once the bell reaches the top of your range of motion, your hips drop back with the kettlebell.
Repeat this movement for 30 seconds. Then rest for 30 seconds.
Once you have gone through all three of the movements, repeat the trio of exercises continuously until you have exercised for 30 minutes.
Tip: Having kettlebells of multiple weights and sizes is ideal, but this workout can also be done with 1 challenging sized kettlebell.
ABOUT THE AUTHORS:
Kim Maes, the Allergy Free Food Coach and creator of the Cook It Allergy Free iPhone and iPad Apps, is a Certified Nutrition and Wellness Consultant and is Certified in the Practical Application of Food Allergies. Find Kim at www.cookitallergyfree.com.
Jeremy Scott is a certified fitness professional, nutrition specialist, and creator of Jeremy Scott Fitness in Scottsdale, Arizona. He is a nationally published author. His unique training style and nutrition protocols have helped thousands across America get into the best shape of their lives. Learn more at www.jeremyscottfitness.com.