shred fat in 15 minutes

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Shred Fat in 15 minutes Alan Christianson, NMD

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Shred fat in 15 minutes

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Page 1: Shred fat in 15 minutes

Shred Fat in 15 minutes

Alan Christianson, NMD

Page 2: Shred fat in 15 minutes

Enjoy the presentation!

• Check out our YouTube channel for lots of fun health related videos:

http://www.youtube.com/user/Alannmd

• How to get personal or virtual healthcare:

www.myintegrativehealth.com

Page 3: Shred fat in 15 minutes

Benefits of Eating well

• Increase life span

• Decrease chronic disease

• Healthy body weight

• Improved energy levels

• Beautiful skin

Page 4: Shred fat in 15 minutes

15 minute system

• Quick

• Easy

• Tasty

• Low calorie

• Energizing

• Low cost

Page 5: Shred fat in 15 minutes

what is healthy food?

• Unprocessed

• Available pre 1940

• Short shelf life

• Colorful

Page 6: Shred fat in 15 minutes

what is not healthy food?

• Packaged

• Long shelf life

• Ingredients only a chemist can pronounce

• Found in the center of store

Page 7: Shred fat in 15 minutes

Don't believe the lies

• Good food takes too much time

• Good food is more expensive

• Junk food is tastier

Page 8: Shred fat in 15 minutes

elements of a healthy meal

• Produce - fresh fruits and vegetables roughly 1/2 of the meal

• Protein from a variety of sources - ideally about 1/4 of the meal

• High fiber starch - the remaining 1/4 of the meal

Page 9: Shred fat in 15 minutes

Produce - Best sources

• Carrots

• Sweet potatos

• Broccoli

• Spinach

• Bell peppers

• Onions

Page 10: Shred fat in 15 minutes

Produce - Best sources

• Berries

• Bananas

• Citrus

• Pomegranate

• Pears

• Melons

Page 11: Shred fat in 15 minutes

produce - concepts

• Fresh or frozen

• Variety

• Rainbow

• Organic when possible

• Raw or lightly cooked

Page 12: Shred fat in 15 minutes

quick produce - examples

• Baby carrots

• Celery sticks

• Prepared lettuce

• Broccoli florets

• Apples

• Berries

Page 13: Shred fat in 15 minutes

superfast produce - 5 a day

• baby carrots

• celery sticks

• frozen blueberries

• spinach leaves

• roma tomatoes

Page 14: Shred fat in 15 minutes

protein - best sources

• Whitefish

• Salmon

• White meat poultry

• Shellfish

• Lean red meat

• Ostrich/Buffalo

• Eggs

• Cottage Cheese

• Tofu

• Tempeh

• Protein Powders

Page 15: Shred fat in 15 minutes

protein - concepts

• Palm-sized serving

• Low fat

• Organic

• Nitrate free

• Non-allergenic

• Omega 3 fats

Page 16: Shred fat in 15 minutes

Quick protein - examples

• Cold cuts

• Smoked salmon

• Low fat cheese

• Pre-cooked chicken

• Shrimp cocktail

• Smoked Tofu

• Hummus

Page 17: Shred fat in 15 minutes

High fiber starch - best Sources

• Steel cut oats

• Sweet potatoes

• Quinoa

• Brown rice pasta

• Black beans

• Split peas

• Ezekiel bread

• Bulgar

• Corn

• Bran cereal

• Popcorn

• Pinto beans

Page 18: Shred fat in 15 minutes

high fiber starch - concepts

• Unprocessed

• Variety

• Low sugar

• Whole grain

• Lower Glycemic Index

Page 19: Shred fat in 15 minutes

Glycemic index

Page 20: Shred fat in 15 minutes

Quick starch - examples

• Rye crisps

• Apples

• Sweet potatoes

• Ezekiel english muffins

• Rye bread

• Parboiled brown rice

Page 21: Shred fat in 15 minutes

staples to pre-cook

• Oatmeal

• Brown rice

• Whole grain noodles

• Poultry

• Shrimp

Page 22: Shred fat in 15 minutes

produce to-prep

• Wash all

• Vacuum seal

• Dice melons

• Peel and freeze bananas

• Dice onion

Page 23: Shred fat in 15 minutes

fast shopping

• Pre cooked chicken

• Pre cooked rice

• Fresh pasta

• Canned beans

• Instant oatmeal

• Prepared lettuce

• Baby carrots

• Sliced mushrooms

• Diced squash

• Baby bell peppers

• Baby spinach

• Veggies for dip

Page 24: Shred fat in 15 minutes

spicing it up - healthy sauces

• Pasta sauce

• Salsa

• Stir fry

• Vinaigrette

• EVOO/Balsamic vinegar

• Thai peanut sauce

• Curry

• Tzaziki

• Hummus

• Soy/Miso

• Mustard

Page 25: Shred fat in 15 minutes

Meal examples - breakfast

• Pre cook oatmeal, add berries and yogurt (or soy)

• Rye Crisps, tomato slices and smoked salmon

• Frozen fruit, protein powder and oat bran

Page 26: Shred fat in 15 minutes

Meal examples - Lunch

• Cold cuts, good bread, low fat cheese, veggies

• Split pea soup + apple

• Noodles, shrimp, broccoli + miso broth

Page 27: Shred fat in 15 minutes

Meal examples - Supper

• Fiber noodles, tofu, scallions peanut sauce + salad

• Brown rice, lean stew meat, sliced mushrooms, curry paste + cooked spinach

Page 28: Shred fat in 15 minutes

Meal examples - snacks

• Nitrate free cold cuts and high fiber crackers

• Apple + small handful nuts

• Carrots and Tzatziki

Page 29: Shred fat in 15 minutes

15 min program summary

• Shop for produce often - choose quick and easy

• Keep cooked staples on hand

• Keep sauces on hand

• Make extra supper for next day’s lunch or snacks

• Shop perimeter of store

Page 30: Shred fat in 15 minutes

Was this helpful? Here is more free info:

• Check out our YouTube channel for lots of fun health related videos:

http://www.youtube.com/user/Alannmd

• How to get personal or virtual healthcare:

www.myintegrativehealth.com