Mean, Lean N Green – pdf version
The Best Ways to Keep Fit
Here’s the deal. I would love to tell you there is an all you can eat, of anything you please process, leading a sedentary life and still get the body and health you’ve always dreamed of.
Sadly, I would be lying to you too!
However, being and keeping fit and healthy can be easy, fun, creative and make you look younger, feel and be healthier; AND keep you that way.
In this report you will find advice on how to make changes in your life that will make it easy for you to keep the promise of keeping fit, along with a link to the friendliest metabolic recipies!
Check it Out…
Healthy Cooking –
Great Cooking Methods to Make Meals Healthier
Finding ways to cook healthier without sacrificing the tastes and recipes that you love is a common struggle. Whether you’re trying to lose weight or just trying to get more energy and a healthier lifestyle, cooking is an integral part of that process. If you’re not ready for a full diet revamp, that’s ok; just make a few small tweaks to make those dishes a little bit healthier.
Adjust Your Portions
This doesn’t mean starve yourself, it doesn’t even necessarily mean reducing your calorie intake, especially if you’re not trying to lose weight. Instead, adjust the comparative portions of each of your meals. For instance, if you’re having steak, potatoes and salad for dinner, cut the steak in half, take a smaller scoop of potatoes, and replace the difference with more salad.
You’ll still be full, but you won’t have as much fat and toxins from the red meat and carbs from the potatoes; instead, you’ll have the nutrients of the salad. This is a good way to still eat the things you love, and it’ll cut down on the expense of protein each week, leaving more of your budget open for greens, vegetables, and fruit.
One Ingredient at at a Time
If you have a meal that you love and love to make, by all means keep it in your diet. And yeah, substituting everything tends to make the dish taste completely different. So, instead of accidentally turning your favorite spaghetti and meatballs into zoodles with tofu, replace one ingredient.
You can start by using whole grain pasta, or if you have a spiralizer, you could try zoodles, but leave the meatballs and sauce as they are. Or, you could stick with your regular pasta and give turkey or chicken meatballs a go. Try making your own fresh tomato sauce rather than using a canned variety, very likely to be packed with preservatives.
Perhaps you’ve tried a few “healthy” hacks and they’ve been total duds… That’s ok, it’s going to take time to find healthy substitutions that you really like. Just keep trying different things; new recipes, new vegetables.. Be creative and taste a lot of different stuff. I recommend to pack-up on hot spices (like cumin, ginger, and turmeric), and only keep the ones you like.
Food should be something that brings you happiness. Finding healthy foods you like, can be a long process, but it will be worth it when you feel better. If you want to check out a great cookbook AND find some free recipes, take a peek:
Get More Nutrients: Have a Balanced Plate
While many people eat to the point of excess, they are also somehow nutrient deficient. How odd, right?
When you are looking at actual nutrient levels, most overweight people may be considered as malnourished. And you might be asking yourself, How can this be?
I’ll give you a hint: it is not how much they eat as much as it is what they eat!
Being malnourished also leads people to taking a million different (synthetic or chemically based) vitamins – which are difficult for our bodies to absorb – and not reaching their goal of getting to appropriate nutrient levels.
What to do then? To get the right amount of nutrients, you need to balance your plate and balance your diet. In short, you need
This is a concept that has been lost in the modern age. With fast food being regularly available, and most westerners preferring carbs and fried foods, nutrients become scarce. We get what we need from these specific foods, but we miss out on a giant bulk of the vitamins and minerals that we need to survive and thrive, be heathy and feel energized!
These deficiencies lead to a variety of diseases which could be avoided with the right diet, instead of packing up on meds!
In order to lose weight, feel better, be healthier, and stop yourself from being nutritionally starved, you need to increase your food variety. So, what does this mean, exactly?
You need to include leafy greens in you meals along with other vegetables, fruits, nuts, grains, animal products, etc..
Sure, you can get by as a vegetarian or vegan, but if this is your choice, you need to be even more vigilant about getting things like calcium, protein and iron.
Check out some great, balanced recipes and meal plans here:
When you get the right balance of foods, and you create a larger diversity of healthier choices, you will find that you get all of the nutrients that you need. You will also be able to actually eat more, and keep being fitter and heathier!
You’ll save a great amount of money in vitamins and will an overall boost in health and energy!
Mix up what you eat, get plenty of vegetables (especially leafy greens) and lay off all of the processed foods to better balance your diet.
Leafy, Mean, Green Salads!
Most people cringe at the idea of having to eat a salad, but if you assemble them correctly you’ll find yourself enjoying some of the best plates you’ve ever had while helping your diet!
Salads are healthy for your diet because of the rich amount of fiber and nutrients they provide that few other foods can. The problem is many people overuse dressings and cheese on their salads and might end up making them more damaging than helpful. Now I want to share with you some mean salads, that will not only taste great but also keep you satisfied!
Our winner salad is: The BBQ Chicken Salad
It tastes great and provides with several health benefits! Plus, it’s easy to make too: Grill up some boneless chicken and add copious amounts of BBQ sauce (remember home made is best) to your chicken and add it to mixed greens add red onion and tomato. This salad will provide you with a perfect balance of protein with vegetables while keeping your carbs low.
The first runner-up is: The Mexican Chicken Salad. With a Mexican chicken salad again grill up your chicken and add your favorite taco sauce or hot sauce as your dressing. Toss in a tablespoon of shredded cheddar cheese or string cheese, some tortilla strips, and pico. Add a slice of natural pineapple cut in chunks or a handful ¼ cup of sunflower seeds. In just a few minutes you can have a delicious salad that keeps your fat content low with the use of hot sauce as a dressing reducing tons of calories and boosting your metabolism.
Last but not least: The Meat-less Salad: Best example: a genuine Greek salad. The best way to prepare one is in a large bowl to allow room for mixing, but start by chopping up red/green peppers, red onions, cucumbers and some black olives. Next, add in a few chunks of feta cheese and mix all together with a slight bit of red-wine vinegar. Add a little bit of salt or garlic for more flavor depending on your personal taste. Leave in the fridge for about an hour and serve. A great low-carb, low-calorie salad that you won’t hate eating!
This salad also gives you the perfect idea for the perfect meat-less salad… get creative and mix and match ingredients: protein (cheese, nuts or seeds), greens (best if leafy greens), olive like add-ons (olives, dry fruits or capers) play around with your dressings (oil – sesame and olive oil work best) and spices, vinegar, mustard and orange juice….
If you want more tips, and great recipies, chack this link out:
The 10 Secrets to Keep Lean and Eat Mean:
1.Keep your carbs complex
2.Balance your plates
3.Pack up on protein
4.Avoid anytihing White – it’s white, it’s proccesed unless it’s coconut, guanábana or snow.
5.Sweeten with raws: sugar, honey, molasses, and Stevia make great choices.
6.Move! If you cannot exercise, walk! Ideally 20 mins after every meal, or walk most anywhere you can, instead of taking the car.
7.Measures that count: Centimiters of waist are more important than kilos.
8.Pack up on Green Vegetables
9.Eat fresh fruit BEFORE any main meal, not after (if you’re having fruit). If having fruit AFTER a meal, prefer the dry version.
10.Avoid anything processed.
What are you waiting for?
Start today! You won’t regret it!