Day 109- 8 exercise drill

Make fig protein bars*

Meal 1: (5:00 AM - BREAKFAST)

Spicy Scrambled Eggs on Toast (Ezekiel English Muffin)
Ingredients:

* 1 cup liquid egg whites
* 1/4 cup chopped white onion
* 1 tsp chili powder
* 2 heaping tbs cumin lentil (left overs)
* 1 tbs mild green chilies
* 1 clove minced garlic
* 1/4 cup nonfat cottage cheese
* Mrs. Dash Fiesta lime or other seasoning
* 1/2 Ezekiel English Muffin

Directions:
Saute onion and garlic until tender. Add eggs, seasonings, and cottage cheese. Scramble over medium heat until cooked through. Stir in black beans when nearly done and allow to heat up. Serve on Ezekiel English Muffin half.

Post workout: (8:00 AM)

Baked Banana Oatmeal in Rum
5 egg whites scrambled with spinach and chili powder
Ingredients:
1/2 cup dry oats
1/8 t. baking powder
1/4 t. rum extract
1/2 tsp organic cinnamon
1 tsp banana creme pudding mix
1/4 t. vanilla
1/4 t. butter extract
3/4 cup
sugar substitute to taste
1 banana
1 T. almond slivers
2 T. liquid egg whites
1/2 cup almond milk

Directions:
Mix the above and pour into a greased oven-safe bowl. Bake at 350 for 30 minutes. Drizzle with light soy or almond milk and 1/2 banana.

Meal 3: (11:00- LUNCH)

4 oz ground lean pork with ginger sesame marinade

1/2 cup cumin lentils (left overs)
12 green beans (boiled)
Ingredients:
4 oz. pork
1 tbsp amino acids
1 tbs minced ginger

1/2 tsp minced garlic

1/2 tsp red pepper flakes

Pinch pepper
1 thinly sliced green onions
1/2 tbsp sesame oil



Directions:


Mix the above ingredients. Place meat and/or veggies in a large ziplock bag. Add marinade to bag. Zip while squeezing as much air out as possible. Let soak for no less than 30 minutes.

 Grill and/or broil to desired doneness.

Meal 3: (2:00 PM)

Jamie Eason Cinnamon Protein Bread

Easy Turkey Salad

Fresh spinach leaves, between 2-3 cups
1 Romanian leaf 

4 oz ground turkey

1/4 cup fat-free salsa*

Diced onion, cucumbers, red peppers

Salt and pepper to taste

Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.

*If you don't feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.
*Heat 1/2 cup balsamic vinegar in a pot until thick

Meal 4: (4:00 PM - DINNER)

Hot and Sour Soup with Tofu and Snow Peas

INGREDIENTS: Makes 4 servings

• 2 cups low-sodium vegetable broth
• 1.5 medium carrots, peeled and julienned (2 cups)
• 1 cups sliced snow peas (cut on a diagonal)
• 1 small jalapeño pepper, seeded and chopped
• 1 2-inch piece fresh ginger, chopped (2 tbsp)
• 2 tsp liquid amino acids
• 2 tbsp rice vinegar
• 1 tbsp arrowroot powder (used cornstarch)
• pkg silken tofu, drained and cubed
• 2 small scallions, slivered

INSTRUCTIONS:

1. In a 4-qt pot, bring broth to a boil over high heat. Add carrots, snow peas, jalapeño and ginger and return to a boil. Reduce heat to medium and cook for 3 minutes, just until vegetables are crisp-tender.
2. In a cup, stir together tamari, vinegar, 1 cup water and arrowroot. Stir mixture into simmering soup for 1 minute. Carefully add tofu and stir gently. Turn off heat and let tofu warm through for about 2 minutes. Serve sprinkled with scallions, dividing evenly.

Meal 5: (7:30 PM)

EggNog protein shake
Ingredients:

• 4 large Egg Whites
• 1 tsp Imitation Rum (or more to taste)
• Sugar Substitute to taste
• 1/2 scoop Vanilla protein powder (ie TopForm)
• 1 tsp Pure Vanilla Extract
• 1/2 cup almond milk
• 1/2 cup cottage cheese (ie Stonyfield)
• Ice

Eight Exercise Drill

Go through all of the following exercises and then repeat one more time. Try to complete these two rounds in the shortest amount of time possible.

30 Walking Lunges

15 Squats – Keep your chest high, shoulders down and back, and abs tight. Don’t let your knees go over your toes keep them from turning inwards. Your toes are pointed slightly out.

30 Side Lunges – When you lunge sideways, try to get your thigh parallel to the ground and don’t let your knee go over your toes. Keep your chest up and abs tight.

50 Mountain Climbers – Get into the starting position (see the picture above) and then jump with your legs to switch them. Your hands should be directly underneath your shoulders. Keep your abs tight.

15 Push Ups – Now is your chance to give  regular push ups on your toes a try.

30 Step Ups – Choose an elevated surface that will allow you to get your thigh parallel to the ground when you place your foot up on it. This exercise is great for shaping your legs and butt, but it can be hard on your knees if you have problems with them.

30 Backward Lunges – Lunge back and be careful to stop the movement before your back knee touches the ground. It happened to me many times before and it is not pleasant to hit your knee against the floor, so I am now very careful when I do this exercise.

15 x Plank and Rows – Start by standing tall, then squat down and jump back into a plank position. Grab your weight with one hand and do a single row. Then do the same with the other arm. Jump with your feet forward to get in the squat position, grab your weights, drive up pushing the weights over your head. this counts as 1 rep.