Pasta With Seafood Marinara

1/2 cup whole-grain pasta, cooked

3 oz. shrimp, boiled 1/2 cup tomato sauce

1 Tbsp. Parmesan cheese, grated 1 cup spinach, steamed Fresh lemon juice to taste

Combine pasta with shrimp and tomato sauce. Top with Parmesan cheese and serve with steamed spinach, topped with fresh lemon.

Nutrition Breakdown: 287 calories 31 grams protein 33 grams carbohydrate

4 grams fat

8 grams fiber

  • For a 400-calorie meal: Increase pasta to 3/4 cup and increase shrimp to 5 oz.
  • For a 500-calorie meal: Increase pasta to 3/4 cup, increase shrimp to 5 oz., and finish meal with 1/2 cup nonfat pudding or 1 cup of skim, almond, rice, or soy milk.

FOOD BLOCKS

200-calorie food blocks

These food blocks can be added to help you meet your individual calorie needs. Below you will find a list of 100-calorie and 200-calorie options to choose from. Just add these as needed to any of your five meals, or eat as a snack, to reach your daily total caloric allowance.

100-calorie food blocks

  1. 1/2 cup cottage cheese with 1/4 cup berries
  2. 1/2 cup nonfat vanilla yogurt with 1 Tbsp. Grape Nuts® or other high-fiber cereal
  3. 1/2 an apple with 1/2 oz. of reduced-fat cheese
  4. 1 hard-boiled egg with baby carrots
  5. 1 banana
  6. 12 raw almonds
  7. 1 cup of skim, almond, rice, or soy milk
  8. 2 oz. of sliced turkey on 1 slice of light-style whole wheat bread
  9. 1/2 of a whole-grain English muffin topped with 1 slice of tomato and a thin slice of reduced-fat cheese
  10. 1/2 cup nonfat pudding
  11. 1/2 cup of oatmeal (measured dry and then cooked with water) topped with 1 Tbsp. of slivered almonds or chopped walnuts
  12. 1 banana with 1 Tbsp. peanut butter
  13. 1 slice of wheat toast topped with 1 oz. of turkey and 1 oz. of reduced-fat cheese
  14. 1 whole-grain rice cake topped with 1 Tbsp. all-natural peanut butter or almond butter and half of a sliced apple
  15. 1 cup of nonfat vanilla yogurt with 2 Tbsp. Grape Nuts® or other high-fiber cereal
  16. 1 cup of whole-grain high-fiber breakfast cereal with 3/4 cup skim or low-fat milk
  17. 1 large navel orange with 12 raw almonds
  18. 3 oz. of water-packed tuna mixed with 1 Tbsp. light mayonnaise served on a whole-grain rice cake
  19. 1 Shakeology shake with 1/2 of a small banana
  20. Egg salad made with 2 whites and 1 yolk and 1 Tbsp. light mayonnaise served on 1/2 of a whole-grain English muffin

MONTH TWO: EAT MORE

In the second month of the Elite Nutrition program, your metabolism should be raging. As your workouts get harder and longer, you'll probably need to eat more. Below is a list of complex carbohydrates you can add to your daily food intake. Your metabolism can likely handle this additional energy at this stage of the game. However, if you would like to see your weight loss continue at a more rapid pace, you may choose to limit or avoid these additional foods altogether.

If you choose to add these complex carbs, start with 1 per day and add on as needed, up to 3 of them per day. While you can add these carbs to any of your 5 meals, it's best to fuel your body with them earlier in the day, when possible.

  • 1 small baked potato with skin
  • 1 small baked sweet potato
  • 1 100-calorie whole-grain dinner roil
  • 1/2 cup brown rice, measured after it's been cooked
  • 1/2 cup barley, measured after it's been cooked
  • 1 small banana or large orange
  • 2/3 cup cooked oatmeal, cooked in water
  • 1/2 cup canned beans, rinsed of brine
  • 2/3 cup whole-grain high-fiber breakfast cereal
  • 1/2 cup whole wheat pasta, measured after ifs been cooked
  • 1/2 cup whole wheat couscous
  • 1 slice of whoie-grain bread or Ezekiel bread
  • 1 whole wheat English muffin •3/4 cup cooked corn

BASICS FOR BEGINNERS

In case you are new to sound nutrition, this section provides a quick summary of the basic building blocks. You may have heard the terms before, but here's an explanation of their importance.

Protein

Carbohydrates

Protein is essential to your body at all phases of life. Made up of amino acids, it's responsible for building lean muscle tissue. When you are engaging in intense physical activity, such as the INSANITY workouts, getting adequate protein is critical. Your body simply will not be able to recover from these workouts without it, as ample protein is essential for muscle recovery and growth. This muscle growth is what will transform your body into a metabolic machine. The best sources of lean, high-quality protein include:

  • Whole eggs and egg whites
  • Skinless white-meat poultry •Fish and seafood •Low-fat dairy
  • Lean red meat
  • Lean center-cut pork chops
  • Beans and legumes
  • Certain veggies

Thinking of carbs as the enemy is soooo 1990s. Most of the world's healthiest foods, such as fruits, vegetables, and whole grains, are primarily carbohydrates. Carbs are your body's preferred fuel source. They are not stored in body tissue, only by your blood and liver in a limited amount. So the more you exercise, the more you need to take in. Without enough carbohydrates, your body will shut down during hard physical exertions. Too many carbohydrates, however, and they get stored as body fat. If you skimp on carbs, you will simply not be able to complete your INSANITY workouts in style. Elite Nutrition will teach you how to choose the right amount of carbs to fuel your workouts, without going overboard.

Refined (or white) carbs and sugars have a high glycemic index, which can be like poison to your body. Theycause an insulin responsethatcansendyourblood sugar levels soaring, then rapidly dropping. This "sugar rush" will leave you feeling lethargic, and definitely in

no shape for an intense workout session. Healthy carbs generally have a low glycemic index, meaning that they supply your body with a slow, steady stream of blood sugar, giving you constant energy to get you through your daily activities and fuel your INSANE workouts.

Be sure to choose "good carbs" each day. The majority of healthy carbs will come from:

  • Whole fruits (an occasional juice is OK as well, but whole fruit is preferable) •Whole vegetables •Whole grains
  • Dairy (some dairy products contain a decent amount of carbs)

Fats

Not all fats are bad for you. In fact, they are just as important as proteins and carbs, and play a key role almost every bodily function. Many fats, such as omega-3, -6 and -9 fatty acids, are central to the healthy function of your metabolism, immune system, and brain. The key is to avoid too much saturated fat (found mostly in fatty cuts of meat and high-fat dairy) and trans fats (found in some baked goods, stick margarines, cookies, and crackers). When in doubt, check the food label and keep the following in mind:

  • Avoid any food with trans fats, which are now required to be listed on the label. Thankfully, most products have since eliminated these.
  • Limit fatty cuts of meat. The more "white" you see on meat, the more saturated fat there is. Saturated fat is solid at room temperature, so while the fat appears to dissolve when cooked, it will harden up when it cools off. The same thing occurs in your arteries-not good!
  • Avoid all poultry skin; it's best to remove it prior to cooking to avoid the saturated fat from leaking into the poultry.
  • Choose fatty fish, such as salmon, to optimize your intake of healthy oils.
  • Choose natural cooking oils, like olive oil and canola. They're an excellent source of desirable monounsaturated fats.
  • Choose all-natural nuts and nut butters.
  • Choose low-fat dairy to decrease saturated fat.

NUTRITION TROUBLESHOOTING J|

Below you will find answers to the many questions that may come to mind as you begin the Elite Nutrition plan. If you don't find the information that you need here, log in to the message boards at TeamBeachbody.com.

What if I don't like the food choices?

If some of the meal items are not appealing to you, you can use the substitution lists, found at the end of the Elite Nutrition guide, to help you to swap out some of your less preferred foods for other items that you prefer. You can also use Michi's Ladder to create meals that meet your personal preferences.

What can I drink?

Obviously, water is best. Drink at least 8 glasses a day. Your body will need it. Jazz it up with lemon or lime. Avoid soda, fruit juices, sweetened beverages, diet sodas, artificial sweeteners or energy drinks. Unsweetened herbal teas and iced teas are fine. You can sweeten with stevia. If you drink tea or coffee, try to avoid or limit cream and sugar.

What if I can't eat all 5 meals each day?

Eating every few hours is the backbone of the Elite Nutrition philosophy, and it is critical to getting the results that you desire. If need be, you can choose less labor-intensive meals, such as Shakeology, to make food preparation easier.

What if I feel sore?

It's natural to feel tired and sore as your body adapts to the program, but this should subside over time. If it doesn't, or if you feel it's beyond what it should be, here are a few things to check. First off, how are you sleeping? Are you getting 7 to 8 hours of sleep each night? You really should be! If this is not possible, you can

RESULTS AND RECOVERY FORMULA

We highly recommend you use our Results and Recovery formula to support your body while doing INSANITY. During intense exercise, your body burns its limited stores of blood glycogen (sugar that it gets from breaking down carbs) for energy. The quickest way to replenish glycogen is to use sugar to create an insulin response to quickly restore your blood sugar levels. The quicker the response, the less damage you'll do to your muscle tissue. Slow digesting food, that's best at any other time, won't work quickly enough during exercise. Your body will bonk (run out of energy) once its glycogen is gone, and continuing to exercise will damage muscle tissue. So this is the one time when sugar can play an important role in improving your performance.

Results and Recovery Formula is specifically designed to restore your blood sugar levels quickly. In the 1990s, it was found that a small amount of protein could be "piggybacked" by sugar and further enhance the effects of glycogen recharge. Too much protein or fat at this time slows and diminishes sugar's effects. The optimal ratio, approximately 4 parts carbohydrate to 1 part protein, with very little to no fat, showed a 26% improvement over sugar alone, and up to 400% improvement over not recharging depleted glycogen stores.

Results and Recovery Formula, composed according to this ratio, j should be taken within one hour of finishing a hard workout Furthermore, if you haven't eaten enough to get through a workout, sipping Results and Recovery Formula during exercise can alleviate the bonk without causing stomach upset

supplement your night of sleep with a power nap during the day. Also be sure to get adequate water. Drinking water is vital to your energy levels. If you've got that covered, try adding Results and Recovery Formula to your nutrition regimen if you are not already drinking it. If nothing works, you may need to back off a little until your energy returns. While it's important to push through barriers, you won't make progress if your body can't recover.

What if I feel hungry?

It's natural to be a little hungry, especially at first. If you are finding yourself continually hungry, you may want to re-calculate your calorie needs and double check your portions to make sure that you are eating the appropriate amount. If allthat checks out, and you are still hungry, try adding more calories, about 100 to 150 calories per day, to see if that helps. Drinking Results and Recovery Formula can help greatly. Post-exercise calories are used efficiently and will limit the muscular damage that sends signals to your brain to eat more.

What if I get headaches?

Headaches are common when you begin an ultra-tough exercise program, and dehydration is generally the culprit. Make sure you're drinking enough water. The added intensity of INSANITY will dramatically change your hydration requirements. They could also be the result of a nutrient deficiency, so try adding nutrient-dense foods, such as red meat, oatmeal, bananas, and beans. While all of the food options in the Elite Nutrition guide are ultra-nutritious,thesefoods were shown to help test group participants with symptoms of headaches and fatigue. If your hydration and diet are both solid and you're still experiencing headaches, back off on your exercise. If they persist, check with your doctor.

What if I am not losing weight?

It's important to rememberthatthe scale may not always give you a true sense of what is going on with your body, so don't feel defeated too quickly. However, if after a few weeks, the scale has not budged, try the following:

  • Recalculate your calories
  • Reduce your calories by 100 to 150 calories per day, but NEVER go below 1,300 calories per day
  • Check your portions and account for everything that enters your mouth.
  • Are you eating every few hours?
  • Are you drinking soda, juice, alcohol? Not only do these calories count, they are generally bad calories.
  • Are you drinking diet soda? Two recent large-scale studied showed people who regularly drank diet soda were 40% more likely to be obese and at very high risk of metabolic syndrome.

What if I am not gaining the weight/ muscle that I want?

To increase your muscle mass, you must be getting enough protein and calories. You may want to consider adding 100 to 150 calories per day. Be sure that these calories include high-quality protein, such as eggs, turkey, chicken, beans, or fish.

Can I drink alcohol?

Try to avoid alcohol. If you do drink, consider that alcohol has 7 calories per gram, almost twice that of protein and carbs, with no nutrient value. If you're trying to streamline your diet, alcohol is not the way to go.

Should I take a multivitamin?

Take a multivitamin. As you increase the workload on your body, you increase its nutrient needs. The RDA isn't going to keep up with INSANITY. Furthermore, if you're reducing caloric consumption to lose weight, you may be cutting out necessary nutrients as well. A multivitamin is like insurance for your diet.

SUBSTITUTION LISTS_

Here's a list of substitutions so you can further customize the Elite Nutrition plan to your personal food preferences.

DAIRY

I

Food found in meal plan

May substitute with

1 cup of skim, almond, rice, or soy milk

  • 1/2 cup cottage cheese (1-2%)
  • 1/2 cup of low-fat yogurt
  • 1 oz. of cheese or 1.5 oz. of low-fat cheese

1/2 cup of cottage cheese

  • 1 cup of skim, almond, rice, or soy milk
  • 1/2 cup low-fat yogurt
  • 1 egg or 3 egg whites
  • 1 Tbsp. peanut butter
  • 1 oz. of cheese or 1.5 oz. of low-fat cheese

1 oz. of cheese or crumbled cheese

  • 1 cup of skim, almond, rice, or soy milk
  • 1/2 cup cottage cheese (1-2%)
  • 1/2 cup of low-fat yogurt
  • 1 egg or 3 egg whites
  • 1/2 oz. of nuts

1 cup of nonfat yogurt

  • 1 cup of cottage cheese •2 eggs or 4 egg whites
  • 2 Tbsp. of peanut butter

PROTEINS

Food found in iik-mI plnn

M;iy substitute with

1 oz. of chicken breast, turkey breast or canned tuna in water

  • 1 oz. of tuna, turkey, tofu, chicken breast, or shrimp
  • 3/4 oz. lean red meat, such as sirloin
  • 1 oz. of lean pork tenderloin •1 egg or 3 egg whites
  • 1/3 cup 1-2% cottage cheese
  • 1/2 oz. of nuts
  • 1/4 cup beans

1 oz. of fresh or canned salmon

  • 1.5 oz. of tuna, turkey, tofu, or shrimp
  • 1 oz. of lean red meat, such as sirloin •1.5 oz. of lean pork tenderloin
  • 1/2 cup of cottage cheese
  • 1 egg or 3 egg whites
  • 1/3 cup beans

1 oz. of shrimp or other white fish (tilapia, cod, flounder, orange roughy)

  • 1 oz. of tuna, turkey, tofu, or chicken breast
  • 3/4 oz. lean red meat, such as sirloin
  • 1 oz. of lean pork tenderloin
  • 1 egg or 3 egg whites
  • 1/3 cup cottage cheese
  • 1/2 oz. of nuts
  • 1/4 cup beans

1 egg

  • 1.5 oz. of tuna, turkey, tofu, or shrimp
  • 1 oz. of salmon, or other "fatty" fish
  • 1.5 oz. of lean pork tenderloin
  • 1/2 cup of cottage cheese
  • 3 egg whites
  • 1/3 cup beans

1 oz. of red meat

  • 1.5 oz. of tuna, turkey, tofu, or shrimp
  • 1 oz. of salmon, or other "fatty" fish
  • 1.5 oz. of lean pork tenderloin
  • 1/2 cup of cottage cheese •1 egg or 3 egg whites
  • 1/3 cup beans

F BREADS/STARCH

Food found in meal pi.'in

May substitute with

Half of a 6-inch pita

  • 1 slice of wheat bread
  • 1 English muffin >1 small dinner roll

1 slice of whole wheat bread (about 100 calories per slice)

  • 1 small dinner roll
  • 1 English muffin
  • 1/3 cup of rice
  • 1/2 cup of whole-grain cereal, no sugar added
  • 1/2 of a 6-inch pita

1 slice of light-style bread (about 45 to 55 calories per slice)

  • 1/2 small dinner roll
  • 1/2 English muffin
  • 1/4 cup of rice
  • 1/3 cup of whole-grain cereal, no sugar added
  • 1/3 of a 6-inch pita

1 cup of oatmeal (cooked)

  • 1 cup whole-grain cereal, no sugar added
  • 1.5 slices of wheat bread
  • 1 English muffin
  • 1 cup of Cream of Wheat®

1/3 cup of cooked rice

  • 1/2 cup pasta or couscous
  • 1 small baked potato or sweet potato •2/3 cup green peas
  • 1 slice of bread
  • 1/3 cup cooked barley

Small baked potato

  • 1 baked sweet potato
  • 1/3 cup of brown rice
  • 1/2 cup of whole wheat pasta or couscous
  • 1/3 cup cooked barley
  • 1 piece of whole-grain bread or whole wheat English muffin

1/2 cup pasta

  • 1/3 cup of brown rice or barley
  • 1/2 cup couscous or orzo
  • 1 piece of bread or a small dinner roll

FRUIT

Ail of the following equal 1 single serving c:

f fruit and may he interchanged as desired.

1/2 banana

1 apple

2 small plums

15-20 grapes

1 peach

1 orange

1 cup of berries (blueberry, strawberry, blackberry or raspberry)

1 cup of melon (cantaloupe, honeydew or watermelon)

1/2 cup of pineapple

1/2 mango

1/2 papaya

15-20 cherries

2 kiwis

1 pear

VEGETABLES

All ol the following equal 1 serving of vege

ahles and may he interchanged as desired.

1 cup of cooked broccoli (or 2 cups raw)

3 cups of salad greens

1 cup of cooked spinach or 2 cups raw

12 asparagus spears

1/3 cup corn or 1 corn on the cob

1 cup of cooked zucchini

1/3 cup cooked peas

1 cup of cooked green beans

1 cup of cooked mushrooms or 2 cups raw

3/4 cup cooked pea pods

1 cup of sliced cucumber

1 whole tomato or 14 cherry tomatoes

1 cup of steamed bell peppers or 2 cups raw

1 cup steamed Brussels sprouts

TOTAL

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