Tag: Nadirah Aqueelah Shakir

Grateful For the Human Experience

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by, Nadirah Aqueelah Shakir

My schedule was jammed packed last night, to God be the glory. So, when I got off of work, I was tired and hungry. I fast during the day because I like to eat at home, sitting down, and mindfully. I had to stop to the grocery store to pick up a few more items for Thanksgiving dinner. When I finally found a parking spot, I reached into my wallet to grab my debit card and headed into the crowded market.

Once I got the herbs, gluten free noodles, water, purple onions, celery, and ice cream I headed to the checkout line. I thought about going to self-checkout lane, but opted to support a human behind the counter doing what a robot could have easily done and a bit more quickly. The guy at my checkout lane was slow and got the feeling that it was deliberate; but rather than get upset about him taking his slow time I decided to take a deep breath and bring presence to the situation.

Because he was going so slow, I decided to take my cell phone out of my pocket and see what was going on Facebook; but then I realized what I was doing. I was avoiding being present. So, I put the phone back into my pocket and took another deep breath. I had been avoiding turning around to see who was behind me because I felt a presence watching me, and it made me somewhat self-conscious. I surrendered to the discomfort and made eye contact with the individual behind me–a stout black man, with happy eyes adorned with very nice glasses with a gold frame. We raised our eyebrows at each other as we both directed our attention at the slow man behind the cash register.

Then the man behind me commented on my grocery selection. “That’s an interesting diet, vegetables, herbs, ice cream, and water.” He wanted to know where the turkey was. I told him it was in the crock pot at home. We both laughed. He said I didn’t look like someone who ate ice cream. I smiled, as I thought about my love affair with ice cream. By this time the guy behind the registered was saying hello to me and ringing up my grocery. When he was done. I pulled what I thought was my debit card from my pocket to pay. Accept it wasn’t my debit card. It was my minister’s license card. Embarrassed, I told the guy behind the counter I’d be back. I was headed to my car to get my debit card. Before I could take another step the black man with the happy eyes behind me told the guy behind the register to add my groceries to his tab. I asked him if he was sure. He said, absolutely, told me to have blessed night and a happy Thanksgiving. As I bagged my groceries, he told me to enjoy my ice cream. I assured him that I would.

I walked out of the grocery store feeling grateful that I chose the human experience. Uncomfortable as they can sometimes be, there’s a beauty when you can look into the eyes of another human being and actually feel seen.

Stop Running From Shadows

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Yesterday on my run I noticed my shadow. I always notice my shadow when I run, but yesterday it came with a special message. That message was that you can’t outrun your shadows. No matter how fast you run, you can’t out run them. So, you might as well stand in harmony with them. Standing in harmony with shadows means accepting those parts of yourself that you would rather keep hidden.
shadow
As I watched my shadow move to the left and the right of me, to the front and then behind me, there came another message. Your shadows are harmonious. They are obedient too. They move how you move. They do what you do. They do not come to embarrass you or put you under. Instead they come to shed light on where you just might be in life at any given moment. Our darkness is our light. It gives us insight, into the deeper aspects of self. For our emotional health, mental sanity, and even our spiritual development it would be wise to pay attention to our shadows so that we can gain a greater awareness of self. So ask yourself, what am I trying to hide. Ask yourself, what would I like to keep a secret. And while I do respect privacy, I understand how keeping secrets can function as piracy—stealing away precious hours, days, weeks, months, and even years of the treasure of life, toiling to keep secrets buried. Nothing stays buried forever. It either rises up to hunt you, or emerges as energy around you. Stop running from shadows, and find a way to stand in harmony with them. Breathe deep, and ask your shadows to work with you…to prosper you.

I AM harmonious. I stand in harmony with my shadows, and I AM prospered. Blessed Be.

 

Permission to Unfold & Open

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I’m all for planning. I really am, but lately plans seem to be of less importance to me. What has been important to me has been opening and unfolding, letting everything that’s inside of me rise to the surface and come out. It’s scary, but when I gave it deeper thought then the real question was, what are you afraid of—who are you afraid of. When I asked myself those questions I got two answers. The first answer was: I’m afraid of looking stupid, then I’m afraid of looking stupid in front of people. Is that all? That was basically it. I was afraid that if I opened and allowed myself to unfold organically that I might look a fool in some way. I was also afraid of what my personal process of unfolding just might do to those around me. You know everyone wants us to be someone that they are comfortable around? God forbid your personal unfolding creates massive waves and shakes a stranded–stand still boat into movement!

So I sat with the thought and the feeling which was the fear that I might look stupid in front of people and that some people may be uncomfortable. Then oddly enough, I burst into laughter in the midst of my inner reflection, because I remembered how stupid I looked in the past when I decided to open, unfold, be bold, about something in my life. I also remembered the successes. Every time I decided to boldly unfold, success followed, and I also felt more free—truly healthy inside and out. It was true, some people raised their eyebrows and pointed fingers at the eccentric fashion of my opening. True, there were people who were uncomfortable but then it was over. And, as a result of my authentic opening—unfolding, I felt liberated, and guess what else happened? I was able to inspire another to feel okay about opening, and being themselves, and allowing all that beautiful light inside of them to shine.

Now, a get real note about unfolding—opening. It’s not always pretty. Sometimes it can down right ugly, messy, dark even. Sometimes, your personal opening—unfolding can, and will make others uncomfortable. So should you stayed curled up? Should you remain locked in yourself. No. You should unfold—and open anyway. My recommendation, would be (if you know what’s inside of you may not be considered pretty) to find a way to open anyway that is safe for you and those around you. Things like art help us to express just what’s locked down deep. Painting, writing, sculpting, spoken word, speaking out, dancing, drumming, humming, speaking to a professional–a spiritual advisor, praying, starting a fire and writing it all down and burning it up. It’s all good. It really is all good to open and unfold. The things that we hold inside magnify, and draw to us more things that will keep us bottled up. That’s so NOT what’s up! What’s up is our understanding the process of unfolding and the importance of finding more ways to open, and express our best and most authentic self. It would do our souls some good if we understood that we are not helping ourselves or anyone else by closing ourselves off, and locking ourselves in. Commit to the process of graceful unfolding, and then plan around that…I would say.

Graceful unfolding is giving yourself permission to open, and honoring what’s inside. I AM unfolding gracefully. I honor what’s inside. Blessed Be.

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Physical & Metaphysical Benefits of The Yoga Wheel Pose

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“The wheel of life keeps turning. Your consciousness contributes to the flow.”

Do you feel stuck? Do you feel like you have so much energy wailing up inside of you until you don’t know what to do with it? Do you feel like yourheart is closed, or that your solar plexus chakra is lacking vitality and energy? Have you just recently broken up with a lover, and are saddened by it? If you answered yes to any of those questions then you should consider adding the wheel pose to your yoga or traditional stretching regimen. The wheel pose is a great way to get your energy moving and flowing.

wheel pose

 

On a spiritual or metaphysical level the wheel pose opens the heart, ignites all 7 chakras, strengthens the solar plexus chakra, and begins to circulate the creative energy in the second chakra. Physically the wheel pose strengthens the vertebre, increases flexibility of the spine, and decreases compression of the vertebre. It opens the rib cage, losens tight hips, and decreases fat around the obliques and abs. Consciousness is key while relaxing into these poses, so think harmonious thoughts and breath deep. Peace…and Blessings too.

Divine Movement In Stillness

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During a morning walk with my client, the river offered me the perfect opportunity to illustrate how the Divine continues to work even when there appears to be no action on our parts.

We’ve all experienced it—those periods of inactivity after so much activity has been disbursed. Either we simply lack the energy to make dashing strides, or we just may be unsure of which direction to take. Perhaps, we feel inundated, and we’ve silently declared that we’ve done all that we can do. Like the song says, “after you’ve done all you can, you just stand.”

Funny how this morning I really didn’t feel up to running with my client so I strolled along side of her, and when she felt the need to dash into a sprint I encouraged her by cheering her on and keeping her time as I stood by the river. When she had run out of my sight, I had taken sight of the beautiful still river on the side of me. I heard God say, “It’s okay to be still. I am still working.” As my client ran back to me. I shared with her these words, and she laughed at me, telling me that, that was an excuse for me not sprinting along side of her. Perhaps she was right. Who knows? What I do know is that as I looked carefully at the river it was as still and peaceful as the morning itself. However there were still ripples traveling quietly south the stream. There was still life, and there was still movement. The water was still traveling where it needed to go, by just remaining in the flow—not being resistant to the energy moving it peacefully along.

In life, there are times when it appears that nothing is happening at all. I’ve heard older people say, that’s when everything is happening. What I know to be true as an energy therapist, is this–energy is always being transferred, purified, and recycled. Whatever thoughts, deeds, prayers, or intentions that we put out as spiritual-human beings will go into the great flow of divine energy (race consciousness) and move things along. So let us do our best to be in harmony with ourselves and those amongst us.

I’m wishing you peace that cannot be comprehended by human understanding, as well as a free-flow of abundance that brings you more peace. Nadirah A. Shakir

Surrendering To Openness

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Coming into this year I had no resolutions. That’s pretty different for me, because I’m a goal oriented person. I decided not to have any resolutions this year because I want to experience something completely different—miraculous even! I want to experience joy! I want to experience a free flow, of abundant everlasting joy and peace! (I accept this in my experience right now. Thank you God.) And because I accept this joy and free flow of abundance in my experience I realize that I have to move out of my own way—surrender my will (ego) to the will of the Divine. I have to let go of what I believe to be true about myself. I have to let go of what people know or think they know about me. I have to dis-associate myself from the opinions that people have of me—the opinions I like, and also the ones that I can care less about. As I surrender my will to the will of the Divine my past experiences, accomplishments, relationships, and even my dreams go right into the flow, that is surrender, and I allow myself to become open to the newness of life—a new life.

Reflecting on previous years I can appreciate how setting goals, being regimented, planning, and even “master-minding” for a particular outcome have all been helpful in my personal growth and development. Looking back I can count the accomplishments; but what if there is more? What if there was more that I could have been open to had I remained open instead of having tunnel vision? Our fixation on our dream keeps us lean of everything else that may be available to us. So this year I still have a vision but I am open to more than one way to bring it into fruition.

Where There Is Happiness Healing Energy Flows

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I was in Starbucks last night doing what I love and I ran into an old friend—a trainer who started his career as a trainer with me around the same time. We traveled together to set up PT markets all across the country. We worked out together, we ate healthy together. We ate bad together…blah, blah, blah. Anyway, the last time I saw him he had started this new job where he was a manager for another training company. He talked about his salary, how much he would be making, the opportunity for growth—moving up the ladder, blah, blah, blah. But when I looked in his eyes back then, it was as if I was looking through him. He was empty. That was the last time I saw him. I ran into him last night after about 7 years of him and I being ghost to each other, and he looked so good! He was glowing! He had lost about 50 pounds or so. I was used to his “body-builder” frame. Last night he looked…healthy! His skin was clear, his eyes were shinning and his smile was radiant. He excused himself from the meeting he was having to give me the warmest embrace. He even felt full of life! “So what’s been up?!” “How you been?!” We were both in the same field—health and fitness with a bit more experience and more credentials. He had a job he loved and it showed on his face! I saw it in his eyes! He looked so different I insisted that he explain where this glow was coming from. My long time friend had overcome leukemia! With a combination of eastern and western medicinal treatments he had overcome a terminal illness and he stood before me a healthy, vibrant, NEW man! He told me that he had started juicing, and even though he still lifts weights he does more cardio—something I tried to get him to do years ago. He said that he wasn’t with the “big-time” company anymore, but that he was working with Native American Indians on their sacred compound as their trainer! He said that he couldn’t be in a better place, and it showed. It really did. When I asked him how did get through such a process. He told me that he simply focused on the things that made him happy! I get it. I hope you do to.

Talk About Sex & Talk During Sex

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“Some of the hardest things to say, are easier said on paper.” ~ Nadirah A. Shakir~

Recently I received a phone call from a woman who wanted to share “more” of herself during sex. When I asked her to explain what she meant, she responded by saying that she just wanted to let go and enjoy her sexual experience. She also told me that she wished she could talk more, but for some reason or another it was hard for her to talk during sex. She told me that her lover had no problem expressing himself. In fact he was very communicative during sex; and while she often wished that she could respond to him, she simply could not speak. She remained quiet during the entire experience while adhering to all of her lovers request for pleasure.

After sex was over she noticed that she felt happy that her lover had found and experienced such pleasure in her body and in their intimate relationship; but she also felt resentment and frustration because she often sacrificed her own pleasure in effort to please her beloved.

When I told my client that it was very common for women to play the submissive role during sex and allow their male partners to dominate and control the flow of the bedroom she wasn’t surprised, however she was still frustrated about not speaking up regarding her needs and desires during sex.

I asked my client to consider the following, and I also invite you to consider the following if you are a person experiencing miniscule communication during sex.

1. Do you like your partner? I don’t know how people do it, but there are some people who go to bed with people that they do not like. They may be physically attracted to the person, but as it relates to the core of the individual they do not like the person. This will automatically set up a communication barrier. If you are going to sleep with a person you should at least like the individual.

2. Are you in love with your partner? Love automatically opens the way for communication. When you are in love with a person it makes it easier for you to communicate what you need because you trust that your partner will not only hear you, but that they will do their best to consider your needs.

3. Are you married to your partner? For most people the idea of marriage makes a sexual experience holy, and honorable to God. When people believe that they are engaging in an activity that is honorable to God it helps them relax their mind. When the mind is relaxed the words that need to be uttered are more easily expressed.

4. What type of negative memories or emotional traumas have you experienced with in your relationship with your partner? If you are in a long term relationship with your partner chances are the two of you have experienced a lot together. Some things may be good, and some things may be not so good. If there has been past hurts, mistrust, infidelity, or abuse you may need to seek the professional help from a marriage counselor or a psychologist to help put those things behind you, if your intention is moving forward. If those things have not been resolved then communication will be hard no matter what you do.

5. How do you really feel about sex? In order to communicate about sex you have to know AND own how you feel about sex. Many people engage in sexual activity while having mix feelings about it. For example, religious people who believe that sex should be for married people are having sexual relations while they are not married. Married people who don’t even want to be married have gotten married just so that they can have “blessed/holy” sex. You have to come to terms with who you are, and your true beliefs about sex.

6. Do you and your partner share the same views about sex? It happens all the time. One person is having sex because they are either in love with someone or they want that person to love them. The other person is having sex just for pleasure and recreation. Be clear about your position first and then check with your partner about his/her position. This is a conversation that should happen before anyone takes their clothes off! My advice is that if you are not only the same page, keep your clothes on!!

The following are things/exercises that you can do to open up communication between you and your partner.

1. Write a note expressing what you would like during sex. I believe in putting things on paper. Some of the hardest things to say are easier said when put on paper.

2. Send a text message to your partner before and after sex. If you find it difficult for you to communicate verbally, try texting aka “sextexting”. It’s the same as writing. If you text your needs and desires before sex then your partner will have an idea of what you want. If you still find it difficult to talk during sex then follow up your sexual encounter with another text expressing what you liked and what you want more or less of.

3. Get into the practice of just saying something!  If you are not big on words start off by saying simple things in response to your partners actions during sex. A simple oh, or ah, can let your partner know if he or she is moving in the right direction. You can even say a simple thank you if your partner does something that you find pleasurable.

4. Try phone sex. Sometimes it’s easier to start the communication on the phone as opposed to face to face. Action speak louder than words, but words often precede action. Try calling your partner just before you reach home for some steamy loving conversation. It’s kinda like warming up before the big speech! If you warm up backstage then it will easier to give the big speech in front of your audience.

As always remember that sex is one of the most powerful ways that we connect and communicate as human/spiritual beings. One sexual encounter can have many sequences of events that follow energetically and physically. Respect yourself and respect your health while engaging in all sexual activity. Sex is many things for many people; but remember it can always be more pleasurable. Be sure to speak up!

Wishing you love and pleasurable and authentic communication. Nadirah A. Shakir

 

Clean Out Your Closet

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CLEAN OUT YOUR CLOSET

by Nadirah A. Shakir

When is the last time you cleaned out your closet? Recently, I did. In addition to the fact that most of my clothes were getting a bit baggy, I just wanted to release everything that I no longer used. Most things went easily into the give-away bag. But there were some things that were challenging to part with: my sky blue Nikes with the holes near the pinky toes. I used those for my early morning forgiveness walks in 2010. Then there was my turquoise dress that my dad brought me from Cuba. I gave my first massage in that, but it was now ripping under the armpits. And the little black dress that was a gift from an ex-boyfriend…so many memories!

I was surprised at the range of emotions that surfaced during the seemingly simple activity of cleaning out my closet. I cried. I laughed. I tried to justify keeping the worn-out items. However, when something no longer serves the purpose for which it is intended, or when it is not conducive to the energy you want to attract into your life, let it go! Something better will come.

When it comes to releasing excess weight or any other undesirable condition, we have to be very conscious of what we are holding in consciousness. We have to ask ourselves who haven’t we forgiven; what we need to forgive ourselves for; and what error thoughts are on repeat in our minds, keeping us stuck in a vicious cycle of self-sabotage. We have to let it all go—no matter how familiar it may be, and no matter how good it may look to the outside world. Today, choose to make space for something new and beautiful in your life!

 

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