Monday, April 7, 2014

Drop 10 + SELF MAG | Healthy & Fit

GET OFF THAT HIND END!! It's SELF MAG's Drop 10 Slim Down :) Not have any idea what I'm talking about??! That's okay, we have plenty of time to go over everything. Every spring SELF MAGAZINE comes out with a new and improved series of full body workouts, meal plans, grocery lists and everything else you could possibly need to slim down right before summer or even a special event months from now. Plus they always have the hottest CELEB trainers creating the workouts! Okay enough of me... here you go!!



 You'll sculpt lean muscle with the strength moves three times a week. Then, torch mega calories with two weekly cardio sessions. You have three interval options mapped out for you. Your trainer: Astrid McGuire, the fit pro and celebrity secret weapon who helped earn Julianne Hough that bod. So, excuses? There are none.

&&&

Think of your 1,600 daily calories as workout fuel. You'll eat about 350 calories at breakfast, 450 for lunch, 500 at dinner and another 300 in snacks and treats. SELF contributors Stephanie Clarke, R.D., and Willow Jarosh, R.D., planned a full week of meals, recipes and snacks for you. The combo of protein, carbs and fiber is filling; the dishes, delicious. Just to be clear: Don't skip the treats. Five weeks of deprivation is no way to live.




Here's everything you need to make for your first full week of healthy meals that'll help you slim.

GROCERY
• Sliced almonds
• Slivered almonds
• Balsamic vinegar
• 1/3 cup barley
• 1 can (15 oz) black beans
• Bloody Mary mix
• Canola oil
• Capers
• Chia seeds
• Chili powder
• Cinnamon
• Cocoa powder
• Coffee
• Dried cranberries
• Ground cumin
• 1 1/4 oz 70-percent dark
  chocolate
• Dijon mustard
• Freeze-dried edamame
• Ground ginger
• 1 package KIND Healthy
  Grains Vanilla Blueberry
  Clusters with Flax
  Seeds Granola
• Italian seasoning
• Kosher salt
• Maple syrup
• Lowfat mayonnaise
• Olive oil
• Paprika
• Peanut butter
• 1 tbsp peanuts
• 1/4 pecans
• 1 peppermint candy
• 4 cups air-popped popcorn
• 1 tbsp raisins
• Red chili flakes
• Red wine vinegar
• 1 rice cake
• 16 oz roasted red pepper-
  tomato soup
• Rice wine vinegar
• Dried rosemary
• Toasted sesame oil
• Low-sodium soy sauce
• 1 package Unreal Gimme
  Ones candy
• 1 package Vietnamese
  spring roll wrappers
• 1/2 cup quinoa
PRODUCE
• 2 apples
• 1 small bunch asparagus
• 1 avocado
• 4 bananas
• 2 red bell peppers
• 1 yellow bell pepper
• 1 small carton blueberries
• 1 head broccoli
• 1 cup brussels sprouts
• 1 small bag baby carrots
• 2 carrots
• 1 celery stalk
• 1 bunch fresh cilantro
• 1 clementine
• 2 cucumbers
• 1 fennel bulb
• 1 garlic bulb
• 2 pints grape tomatoes
• 1 bunch kale
• 3 lemons
• Fresh mint
• 1 small package sliced
  mushrooms
• 2 red onions
• 1 orange
• 1 small bunch radishes
• 1 large red potato
• 1 head romaine
• 1 large russet potato
• 1 bunch scallions
• 1 package baby spinach
• 1 small carton strawberries
• 1 cup sugar snap peas
• 1 sweet potato
• 2 tomatoes
• 1 cup watermelon cubes
• 1 zucchini

MEAT, FISH, DAIRY AND REFRIGERATED
• Unsweetened almond milk
• Butter
• 1 package shredded
  reduced-fat cheddar
• 1/4 cup crumbled feta cheese
• 1/4 cup crumbled goat
  cheese
• 1 tbsp shredded Monterey
  Jack cheese
• Part-skim ricotta
• 2 small boneless, skinless
  chicken thighs
• 6 eggs
• 6 oz filet mignon
• Fresh salsa
• 1 tbsp hummus
• 1 percent milk
• Whole milk
• Orange juice
• 2 pieces pork tenderloin
  (about 4 ounces each)
• Lowfat ranch dressing
• 4 oz salmon fillet
• 2 slices smoked salmon
• 10 oz peeled shrimp
• 3 thick slices deli turkey
  breast
• Chobani Flip Honey
  BeeNana Yogurt
• 10 tbsp plain 2-percent-fat
  Greek yogurt

FROZEN
• Amy's Organic Quarter
  Pound Veggie Burger
• Kashi Indian Tikka Masala
  Personal Pizza
• Sambazon A├žai Smoothie Pack
• Stonyfield Organic Greek
  Blueberry Frozen Yogurt
• Whole-grain frozen waffles
• 1 pint lowfat vanilla ice cream

BAKERY
• 2 gingersnaps (2 1/2-inch
  wide)
• 1 whole-wheat bagel
• 1 loaf whole-wheat bread
• 1 whole-wheat bun
• 1 whole-wheat pita (5 inches)
• 1 whole-wheat tortilla (8 inch)
>>>>>>>>>>>>>>>

Check back tomorrow for the rest of this AMAZE program :)

                                                              xo, Erica

No comments:

Post a Comment