Category: Nutrition/Recipes

Nadirah Heal Thee Network’s 1400 Calorie or Less Meal Plan

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Looking for a nutrition guidelines for 2014?! Here is a meal plan that you can use to get you started!

1400 Calorie Meal Plans

Tips for Dieting:

The first thing I want all of you to remember is to drink one gallon of water per day. Water is the key to a healthy metabolism! If you drink at least a gallon of water a day you are going to have more bowel movements and you will excrete toxins and sodium through urination. If you like you can drink herbal teas such as green tea, chamomile tea, eucalyptus, Echinacea tea, and so forth.

The second thing to remember is to season your food with no salt seasonings like Ms. Dash, Herbs, and other Spices. Although salt is not fating it can cause you to retain water which will promote weight gain. Also use splenda or stevia, maple syrup is also good. Stay away from white sugar at all cost; because it’s just not healthy, and it promotes fat cell growth, and fungus like yeast!

Remember that you are eating for health NOT entertainment! Most people eat because they are bored, they eat in front of the T.V., and they eat while socializing with friends. The key to remember is to eat light and do not over indulge.

Below are 14 meal plans that I want you to use for the next 4 weeks, after 4 weeks. You can mix and match, and eat lunch for dinner, and dinner for breakfast it doesn’t matter. If you don’t eat beef, chicken, or shell fish, substitute it for something else from the meal plans below. I wanted to include as many nutrients as I can so that just in case you wanted variety you have it. If you follow these guidelines you can lose between 1-3 pounds per week.

Day 1

Breakfast: 1 medium banana, 109 calories

2 tsp peanut butter, 190 calories

299 calories

Snack: 2 scoops whey protein, 222 calories

1 cup skim milk, 86 calories

308 calories

Lunch: turkey sandwich, 2 slices bread, 140 calories

1 slice cheese 110 calories

1 tomato slice 6 calories

2 slices deli turkey 60 calories

2 ice berg leaf lettuce 2 calories

1 tsp mayonnaise 100 calories

388 calories

Snack: 1 cup apple sauce 194 calories

Dinner: 2 scoops whey protein in water 222 calories

Total Daily Caloric Intake 1401 calories.

Day 2

Breakfast: 1 cup cheerios, 110 calories

1 cup skim milk, 86 calories

296 calories

Snack:  24 almonds 164 calories

1 scoop protein in water 111 calories

275 calories

Lunch: tuna salad

2 oz canned tuna in water drained, 70 calories

1 cup romaine lettuce, 18 calories

1 hardboiled egg, 78 calories

½ cup raw fresh carrots, 24 calories

1 tsp extra virgin olive oil, 130 calories

2 tsp apple cider vinegar, 4 calories

5 multigrain or whole wheat crackers, 130 calories

454 calories

Snack: small apple, 63 calories

Dinner: 4 oz baked chicken breast, 160 calories

½ cup long grain brown rice, 80 calories

½ cup steamed broccoli, 52 calories

Total Daily Caloric Intake 1,380 calories

Day 3

Breakfast: 2 waffles (multi grain or whole wheat), 190 calories

2 tsp butter, 100 calories

4 tsp maple syrup, 208 calories

1 cup skim milk, 86 calories

584 calories

Snack: 1 cup strawberries, 43 calories

Lunch: ¼ cup whole wheat pasta boiled, 170 calories

½ cup frozen mixed veggies steamed, 35 calories

1 tsp extra virgin olive oil, 130 calories

335 calories

Snack: protein shake 2 scoops whey protein in water, 222 calories

Dinner: 4 large shrimp steamed, 30 calories

2 cups fresh spinach steamed 14 calories

½ cup boiled yam 79 calories

123 calories

Total Daily Caloric Intake 1,399 Calories.

Day 4

Breakfast: Blue berry muffin, 360 calories

Snack: 1 cup plain yogurt (low fat), 150 calories

½ cup grapefruit, 53

Lunch: 3 oz baked wild salmon, 155 calories

1 cup cucumber diced, 16 calories

1 large tomato diced, 38 calories

209 calories

Snack: 2 scoops whey protein (in water) 222 calories

½ grapefruit 53 calories

275 calories

Dinner: 1 medium chicken breast baked, 140 calories

½ baked potato 110 calories

2 tsp sour cream 60 calories

1 tsp butter 50 calories

360 calories

Total Daily Caloric Intake 1, 407 Calories

Day 5

Breakfast: 1 banana, 109 calories

2 tsp peanut butter 190, calories

Snack: 2 scoops whey 222, calories

Lunch: (home made pizza) 1 slice whole wheat bread, 110 calories

½ cup tomato sauce 45 calories

½ cup ground turkey 97% lean, 120 calories

¼ cup mild cheddar cheese 220 calories

495 calories

Snack: 50 blueberries 38 calories

Dinner: 2 cups cauliflower, 56 calories

2 boneless chicken breast (Tyson or 3 oz) 200 calories

½ cup wild rice 83 calories

Total Daily Caloric intake 1, 393 calories

Day 6

Breakfast: (omelet), ½ cup egg white substitute 60 calories

2 tsp fresh scallions, 4 calories

1 cup chopped spinach, 7 calories

2 tomatoes slices diced, 12 calories

¼ cup mild cheddar, 220 calories

303 calories

Snack: 2 rice cakes (regular), 120 calories

2 tsp jelly, 35 calories

Lunch: (power shake)

1 scoop whey protein, 111 calories

½ banana, 70 calories

½ cup soy milk, 81 calories

½ cup plain low fat yogurt, 75 calories

337 calories

Snack: ¼ cup cashews, 160 calories

Dinner: 3 oz baked lamb (trimmed/ lean cut), 171 calories

1 sweet medium sweet potato baked in skin, 171 calories

2 tsp butter, 100 calories

1 cup acorn squash baked and cubed, 82 calories

Total Daily Caloric Intake 1,422

 

Day 7

Breakfast: 2 slices beef bacon, 100 calories

1 whole egg scrambled, 97 calories

1 (ego) butter milk waffle, 120 calories

2 tsp maple syrup, 104 calories

401 calories

Snack: large red apple, 125 calories 125 calories

Lunch: ½ cup mixed vegetables, 35 calories

½ cup black beans (Progresso), 100 calories

½ cup long grain white rice, 102 calories

11 Tortilla Chips (Tostitos) approximately 11 chips, 140 calories

377 calories

Snack: 1 grapefruit, 106 calories 106 calories

Dinner:  (taco) 1 taco shell (El Paso), 100 calories

4 oz ground turkey (97% lean), 120 calories

1 slice tomato diced, 6 calories

2 medium spinach leaves, 4 calories

1 oz mild cheddar cheese, 110 calories

2 tsp sour cream 52 calories

392 calories

Total Daily Caloric Intake 1, 401 calories

Day 8

Breakfast: 3 home-style, frozen pancakes (Aunt Jemima), 210 calories

¼ cup maple syrup, 210 calories

420 calories

Snack: 1 grape fruit, 106 calories

Lunch:  (tuna sandwich and cucumber and tomato salad)

2 oz solid white canned tuna in water (albacore), 70 calories

1 tsp mayonnaise, 100 calories

2 slices whole grain bread, 140 calories

Snack: 2 celery stalks, 12 calories

1 tsp peanut butter (maranatha natural), 95 calories

107 calories

Dinner: 8 large shrimp (baked), 60 calories

1 medium sweet potato baked in skin, 117 calories

1 tsp butter, 50 calories

(Carrots and cabbage boiled) ½ cup raw shredded carrots, 24 calories

1 cup raw shredded red cabbage, 19 calories

270 calories

Total Daily Caloric Intake 1,388

 

Day 9

Breakfast: ¼ cup egg white substitute, 30 calories

1 whole shiitake mushroom (diced), 11 calories

1/3 cup frozen chopped spinach, 20 calories

1 oz Kraft natural, mild cheese, 110 calories

1 slice whole wheat toast dry, 69 calories

240 calories

Snack: 1 oz or 24 almonds, 164 calories

Lunch:  (berry smoothie) 2 scoops whey, 222 calories

¼ cup plain yogurt, 60 calories

50 blue berries (fresh), 38 calories

1 cup raspberries (fresh), 60 calories

380 calories

Snack: 4 oz light-n-lively cottage cheese w/peach and pine apple, 100 calories

1 scoop whey protein, 100 calories

200 calories

Dinner: 4 oz sirloin steak (lean cut) 111 calories

Baked potato, 220 calories

1 tsp butter, 50 calories

1 cup steamed asparagus, 31 calories

412 calories

Total Caloric Intake 1,408

 

Day 10

Breakfast: 1 cup plain low fat yogurt, 150 calories

1 scoop whey protein, 100 calories

10 strawberries, 40 calories

290 calories

Snack: 20 lightly salted pretzels, 120 calories

Lunch: (homemade steak burger)

4 oz lean sirloin steak (baked), 111 calories

Whole wheat hamburger bun, 130 calories

1 tsp mayonnaise, 100 calories

1 tomato slice, 6 calories

4 medium spinach leafs 8 calories

355 calories

Snack: (tomato and onion salad) 1 small red tomato diced, 38 calories

½ onion diced, 21 calories

1 tsp olive oil, 130 calories (mix and sauté in sauce pan for 5 minutes on high heat)

319 calories

Dinner:  (homemade chicken pasta) 3 oz cooked whole wheat pasta, 255 calories

1 medium baked boneless, skinless, chicken breast, 140 calories

1 tsp butter, 50 calories

2 cups raw spinach, 14 calories

459 calories

Total Daily Caloric Intake 1,413

 

Day 11

Breakfast: 1 cup cream of wheat in water, 121 calories

1 tsp butter, 50 calories

Handful blueberries (approximately 50), 38 calories

209 calories

Snack: 2 scoops whey protein, 222 calories

Lunch: (homade loaded baked potato)

1 baked potato in skin, 220 calories

1 tsp butter, 50 calories

3 slices turkey bacon chopped, 90 calories

¼ cup healthy choice fancy shred low fat cheese, 50 calories

410 calories

Snack: 2 scoops whey protein, 222 calories

Dinner: 4 oz cod, 89 calories

1 cup long grain white rice, 205 calories

2 small red peppers grilled, 40 calories

334 calories

Total Daily Caloric Intake 1,397

Day 12

Breakfast: 1 peach, 68 calories

1 cup cream of wheat instant (in water) 121 calories,

1 tsp butter, 50 calories

239 calories

Snack: 3 cups of butter flavored microwavable popcorn (pop secret), 100 calories

Lunch:  (homemade chicken salad) 3 oz canned chicken breast (chunk in water), 90 calories

8 herb seasoned crotons, 60 calories

1 cup shredded lettuce, 7 calories

1 cup shredded spinach, 7 calories

½ cup raw carrots, 24 calories

2 tsp olive oil, 260 calories

448 calories

Snack: whey protein shake, 222 calories

Dinner: (Homemade turkey burger)

4 oz ground turkey (make it into hamburger patty over the stove or bake), 120 calories

1 whole grain hamburger bun, 130 calories

1 slice tomato, 4 calories

2 onion rings raw, 4 calories

2 lettuce leas 2 calories

1 tsp mayo, 100 calories

1 slice (healthy choice) cheese, 40 calories

400 calories

Total Daily Caloric Intake 1,409

 

 

 Day 13

Breakfast: 1 cup diced honeydew melon, 60 calories

1 oat bran English muffin, 120 calories

1 tsp butter, 50 calories

230 calories

Snack: whey protein shake, 222 calories

Lunch: (homemade nachos) 15 blue corn chips, 140 calories

3 oz grilled chicken breast diced, 100 calories

¼ cup healthy choice shredded cheese, 50 calories

½ cup Progresso red beans (canned, and washed and drained), 100 calories

2 tsp regular sour cream, 60 calories

350 calories

Snack: 2 rice cakes, 120 calories

2 tsp jelly, 35 calories

155, calories

Dinner:  3 oz grilled chicken breast, 100 calories

Baked potato, 220 calories

1 cup steamed asparagus, 31 calories

351 calories

Total Daily Caloric Intake 1,408

 

Day 14

Breakfast: 1 cup white grits cooked in water, 145 calories

1 small green apple, 63 calories

208 calories

Snack: 24 almonds, 164 calories

1 banana, 93 calories

257 calories

Lunch: 3 oz baked or grilled salmon, 155 calories

1 cup wild rice, 166 calories

1 cup zucchini squash, 16 calories

337 calories

Snack: 4 celery spears, 24 calories

2 tsp peanut butter, 190 calories

1 rice cake, 60 calories

274 cals

Dinner: 4 grilled shrimp 60 cals

1 cup white rice, 205 calories

2 cups steamed broccoli, 50 calories

315 calories

Total Daily Caloric Intake, 1,391

 

 

 

 

 

The Breakfast Dilema: What to Eat & Do I Have to Eat Breakfast?

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glass full of green goodness

As a fitness enthusiast, and a national figure athlete, my diet changes throughout the year to accommodate my training and lifestyle requirements. One of the meals that changes often is my first meal of the day—breakfast. Most fitness and nutrition experts agree that breakfast is the most important meal of the day. One of the reasons that they rally the importance of breakfast is because our first meal—breakfast often determines the pattern of our eating cycle and our mood throughout the day. For example, if you eat a heavy carbohydrate meal, such as pancakes and syrup you’re more than likely going to feel lethargic after an hour or so. After the lethargy has passed you’ll feel moody and sluggish because of the sugar crash. After the crash is over your body will crave more sugar, and the cycle continues.

In conjunction to influencing our eating pattern throughout the day, breakfast is also responsible for our energy levels for optimizing our morning workouts as well as our energy levels, at work/on our jobs. So imagine trying to run on a stomach full of pancakes and syrup—no fun! Imagine trying to think clearly at work with your blood sugar levels blazing through the roof! Good luck!

What works for me and most of my clients is the Eat Light approach to breakfast. I get my best work done intellectually and physically with less food on my stomach. During competition season and when I want to lean out I normally don’t eat breakfast at all before I work out. For me a cup of coffee is all I need to get through 60 minutes of cardio AND sometimes a really great weight training session. After my workout though, my body is ready for nutrients such as protein, and carbohydrates. I also find that my clients do well with less food in the mornings as well, provided that they do not have a health issue that requires blood sugar moderations. Exercising with a full stomach can cause nausea. As a rule of thumb, if you have to eat breakfast in the mornings give yourself 60-90 minutes to allow your food to fully digest before you workout.

So the breakfast dilemma continues. What do I eat and do I have to eat breakfast in the morning?

Let’s start with what to eat. My general rule for breakfast is keep it light especially if you are planning to workout 60 minutes after waking.

Examples of light breakfast:

1. cup of coffee with fat such as coconut oil

2. protein shake and branch chain supplement

3. cup of yogurt with fruit

4. handful of nuts

5. greens smoothie/shake

6. cup of hot cereal

7. eggs or egg whites

 Now, do you have to eat breakfast in the morning? No you don’t. If you’re not hungry in the morning when you wake up, why would you force yourself to eat—to speed up your metabolism? Your  metabolism is going to speed up during your exercise session. Remember, muscle is metabolically active. Get a great workout, and eat foods that are rich in vitamins and minerals when your workout is complete.

If you are eating for special sports performance or are on a medicinal nutrition plan from your health care specialist seek there counsel. This advice is for individuals who are healthy and are seeking general nutrition advice.

Eat well! Nadirah A Shakir

Nadirah A. Shakirs’ Healing Lemonade Recipe

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lemonade

“When life throws you lemons, prepare a glass of Nadirah Heal-Thee Network lemonade!”

Do you feel sluggish? Are you thinking about doing a cleanse or a detox? If you are you might consider starting with a glass of lemonade! Here are 12 reasons why!

Health Benefits of the Lemon:

1. The vitamin C in lemon makes it a great immunity booster.

2. Acts as an antibacterial and antiviral support

3. Aids in weight loss

4. Helps condition and cleanse the liver

5. Promotes Circulation

6. Flushes toxins out of the body

7. Helps cleanse the blood

8. Promotes weight loss

9.It helps balance and maintain the ph levels in the body

10. Helps reduce inflammation in joints and knees as it dissolves uric acid

11. The potassium in lemons help nourish brain and nerve function

12. The pectin Fiber in lemons promote colon health 

 

Nadirah Heal-Thee Network Healing Lemonade Recipe:

1/2 gallon od distilled water

5 lemons (squeezed)

1/2 cup of raw honey (melted)

1/2 tsp ginger pepper

Mix it up or shake it up and enjoy!

For more on the heal benefits of the lemon visit:http://www.undergroundhealth.com/health-benefits-of-drinking-warm-lemon-water/ ! Blessings!(-;

4 Reasons to Make Salads Apart of Your Nutrition Plan

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healthy

Have you ever wondered why there is always an inclusion of salads when people are trying to loose weight? Here are some of the reasons why salads are a part of Nadirah Heal-Thee Network weight loss and weight management success!

1. Low in Calories: A Clean Salad, such as a garden salad will always be “calorie counting” friendly. Just don’t saturate it in ranch dressing, and pile on the bacon bits, and cheddar cheese.

2. Clean Eats: The combination of crisp veggies and lean protein makes for clean eats! If you use a hint of lemon juice, with olive oil as salad dressing then you know you have not ruined your diet goals.

3. Helps you stay full: Most salads are packed with lettuce, spinach, and other nutrient rich vegetables like cucumbers, celery, and peppers. These vegetables are full of water which will make you feel full when they are digested.

4. Convenient, you can get them almost anywhere: It doesn’t matter where you have to go, or where you’re going, salads are every where! You can get a great salad from a fast food restaurant, or a four star restaurant. You can even get a salad at a coffee shop, or in a gas station!

Here’s a recipe for one of my favorite salads:

Shrimp Salad

5 partially raw or grilled shrimp

1 cup of spinach and kale greens chopped

half cucumber chopped

half red pepper chopped

handful of pumpkin seeds

Dressing

2 tsp. of flax seed oil

2 tsp. of olive oil

4 tsp. apple cider vinegar

Preparation: Grab a bowl and mix it all together! Enjoy!!

 

Water Is Magic! Have Some!

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“Water Is Magic! Have Some!”

8 reasons to drink more water:
1. Water aids in the purification/detoxification of the body.
2. Water aids in digestion.
3. Water helps to maintain a healthy and natural ph balance within the body.
4. Water increases metabolism, and helps the body release fat, and extra weight.
5. Water helps you maintain clear and healthy skin, because you are getting rid of bacteria and other toxins.
6. Water gives you energy by keeping you hydrated.
7. Water helps you to feel full. Lots of times we eat when we are thirsty. If we stay hydrated during the day we will be less likely to snack/eat.
8. Water helps you think clearly. When the body is dehydrated your brain is less “foggy.”

Indications that you may need more water:
1. A sluggish metabolism
2. Not regular ( Depending on how much you eat, you should be having 2-3 bowel movements per day. If you are not going at least once a day drink up!)
3. Prone to acne
4. Crave sugar and other carbohydrates (drinking more water in conjunction with other detoxifying methods will help you rid the body of candida which can be the primary cause of sugar cravings)
5. Need to loose weight
6. Prone to edema, swelling, or holding water during your menstrual cycle
7. Adhere to a very physical lifestyle
8. Spend a significant amount of time outdoors in the sun
9. Have trouble concentrating (foggy brain)
10. Need to detox

Foods that promote dehydration:
1. alcohol
2. processed foods
3. white sugar and foods that are rich in white sugar
4. caffeine
5. regular sodas and diet sodas
6. Foods high in sodium/salt

Water is magic…have some!

Nutrient Tips for High Cholesterol, Diabetes, & High Blood Pressure

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If not genetic, there are some illness that we can prevent; and even if they are genetic high cholesterol, diabetes, and high blood pressure are three potentially life treatning illness that can be managed effectively with diet alone. Those who are willing to incorporate an exercise regimen with their diet changes have the potential to lead an active healthy life.
For information and diet tips for getting healthier visit me here often. In the meantime, the information below is beneficial if you have high cholesterol, diabetes, or hypertension. As always be sure to speak with you medical professional before making any drastic nutritional modifications. Be well. Nadirah.

 

Foods that Lower Cholesterol

Oats, beans, barley, eggplant, nuts, apples, grapes, strawberries, fatty fish, olive oil, soy, green tea

Here are some key points to remember when lowering cholesterol.

  1. First thing is to exercise. Cardiovascular training in particular is good for about 45 minutes. If cardio is not your thing do weight training or any physical activity that promotes movement so that blood can flow.
  2. Eat fibrous foods especially fruits, vegetables, and nuts.
  3. Avoid saturated fat.
  4. Opt for fish instead of traditional poultry and meat.

Foods that lower Blood Pressure

Red wine, dark chocolate, bananas, yogurt, avocado, skim milk, spinach, unsalted sunflower seeds, beans of all kind, baked white potatoes, soy beans

Here are some key points to lowering Blood Pressure

  1. 3o minutes of exercise daily.
  2. Lower your sodium intake. This includes table salt as well as salty processed and junk food.
  3. Loose extra weight, especially the weight around the midsection.
  4. Limit caffeine.
  5. Limit alcoholic beverages.
  6. Avoid second hand smoke.
  7. Try to do 15 minutes of meditation daily.
  8. Incorporate yoga into your workout regimen.
  9. Try to avoid stressful situations and people.

Foods that reduce diabetics

Nuts, berries—blue, strawberries, and raspberries, sweet potatoes, tomatoes, grapefruit, orange, lemon, and lime, kale, spinach, collards, beans, fat free mil and yogurt

Here are some key points stabilizing your blood sugar levels/preventing and naturally curing diabetes.

  1. Moderate exercise daily.
  2. Discarding simple sugar and processed carbohydrates from your diet.
  3. Eating small meals every three to four hours that are low in sugar and adding a lean protein source to the meal.
  4. Staying within the parameters of the suggested weight for your age, height, and body structure.
  5. Avoid smoking.
  6. Avoid prescription drugs that contain corticosteroids in them which typically is found in arthritis medication, medication for heart problems. Ask your physician for clarity or simply read the label.

 

Good nutrition is NOT a mission!

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I was talking to a friend the other day, and he was telling me how he’s ready to rev up his workout regimen. He went on to ask me to design a meal plan for him. I began by asking him the typical stuff about his goals, his stats, and his medical history of course. He was in good health, and basically he wanted what almost everyone in America wants. He wanted to loose some fat, keep a decent amount of muscle, and have more energy. I told him I’d have the meal plan to him in about a week or so. Then he went on to tell me how hard it is for him to eat healthy because of his schedule, and how he only has forty five minutes to eat lunch when he’s at work…blah, blah, blah. I had to cut him off. “That’s no excuse,” I interjected. Then he sort of cut his eye at me. I cut my eye back and then I asked him some rather annoying questions like, how long does it take to eat, can’t you get a salad at any fast food chain now-a-days. Then I told him how I was pulled out to dinner a couple of nights ago, and how the restaurant had this whole menu dedicated to low fat, and low carb dieters. Even if they didn’t have a menu that accommodated my needs I could still order grilled salmon, steamed broccoli, and a baked sweet potato. My friend had to agree with me because what I was saying was completely true. Let’s face it. We are the ones who drive to the fast food window and super-size everything. We are the ones who ask for extra cheese. We are the ones who ignore the grilled chicken combo that CAN come with a baked potato, and opt for the classic crispy with large fries. I know I’ve done it before, BUT if you want to get into tip top shape you are going to have to sacrifice the savory dishes for clean eats. It’s as simple as that, and as far as preparation goes, it really only takes 1-2 hours a day once or twice a week to prepare your food for the entire week. So don’t make excuses! Just get into the habit of making healthier choices when you eat out OR prepare your food at home and take it with you so that you are not tempted to mess up on your diet. When I pulled out my lunch box and handed him a container of grilled chicken pasta sautéed in olive oil and apple cider vinegar he understood what he had to do—stop making excuses and commit to a healthier diet. I’ll be posting the recipe for my grilled chicken pasta soon! Stay tuned!!

The Importance of Quality Protein & Branch Chain Amino Acids Post Workout

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Eating healthy on the go can be challenging. One of the things that helps me stay in shape is having a protein shake handy after every workout. What I do is simple. I pre-blend 2 scoops of my favorite whey protein supplement along with 1 or 2 tablespoons of my favorite branch chain and I put it in the freezer the night before. The following morning I grab it and throw it in my gym bag. It works wonderfully, because by the time I’m done training my protein is nice and chilled and my body is oh so ready for it! Having a quality branch chain and protein supplement immediately after every workout will prevent muscle break down, and aid in muscle growth and repair; and that is exactly what you want if you are trying to burn fat and keep muscle. We need healthy muscle so that we can burn fat. For more information on nutrition tips for busy athletes visit me here often! Train hard, and train smart…that’s where your nutrition comes into play(-;