Summer Livin’, Salad Lovin’…… It’s All about the BASS (BIG ASS SALADS) YUM!

   Its’s not too late to get lean by Labor Day!

The GKF eating plan can get you the results you want .  The best part is it is simple to follow, and allows you to “cheat” on the weekends as long as you are strict during the week !

1. Green Smoothies 1-2 times daily

2. Big Salad for Dinner. The bigger the better. Fill yourself up with all the tasty colors of summer 🙂

GKF Cobb Salad:

salad cobb

Ingredients:

2 strips cooked lean/ low sodium turkey bacon crumbled

3 cups fresh washed baby spinach

3 hard boiled egg whites cubed

3-4 ounces of grilled boneless skinless chicken breast

10 grape or cherry tomatos halved

1/4 an avocado diced

1/4 cup of beet sliced

1/4 cup cucumber sliced

1/4 cup carrots shredded

Directions:

Place spinach in a BIG bowl

Arrange the rest of the ingredients on top in sections or rows.

Enjoy with a low cal/ low sugar dressing

Garden Green Egg Salad (Lettuce Wraps)

Another green and white option to fill the creamy salad bowl at your cookout! 

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(makes 12 servings)

Ingredients:
24 large eggs

1 ½ cups nonfat plain greek yogurt (or non dairy substitute)

3 tablespoons of your favorite yellow or Dijon mustard

sea salt, fresh ground black pepper, paprika

6-10 chooped scallions

3-4 minced celery stalks

24 large romaine lettuce leaves (optional)

2-3 cups of sprouts

Directions:

  1. Place all the eggs in a large sauce pan and cover them in cold water. Bring them to a boil for about 5 minutes and then remove from the heat and cover with lid.
  2. Let stand for 12 minutes , then drain.
  3. Peel the eggs and remove the yolks. Discard yolks.
  4. Dice the egg whites and combine with Greek yogurt and mustard.
  5. Stir in the scallions and celery.
  6. Season with sea salt, fresh ground black pepper and paprika.
  7. Serve alone in a serving bowl or divided evenly among the lettuce leaves and roll up, top with sprouts.

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The GKF Special Green Smoothie

Cherry-vanilla-peach

Ingredients:
2-3 cups fresh washed greens (chard, kale, collar greens, or spinach)
½ cup sliced peach or apricot (frozen optional)
½ cup plain non-fat greek yogurt
¼ cup sliced strawberries (frozen optional)
¼ cup whey protein powder (vanilla or strawberry flavored best)
-chose protein that has 23g of protein or higher per 30g serving size
12 ounces of water, unsweentend almond milk or coconut water.
1 tablesoon ground flax or chia seeds.
Ice optional.

Directions:
Blend liquids with the greens on high until liquified. Add additional ingredients and blend until smooth. Add ice if desired. Enjoy immediately!

Green and White Cleanse!

 

#GreenandWhiteCleanse

 

Before starting any training program it is 100% necessary to make sure that your diet is also on par.   If you want to change your body you are going to have to change both the way you eat and the way you exercise.   To reap the greatest benefit from your fitness routine you must feed your body the nutrients that it needs to repair and rebuild itself and you must avoid eating things that are not of value to your body.

 

It is important to change your attitude towards food. Food is fuel. You need to eat to live, not live to eat.

The Get Kristen Fit method of diet overhaul begins with a green and white “cleanse”. 

 There are 3 reasons for the cleanse:

 

1.  To challenge participant’s to a task that is very possible but also is very difficult for many. It is 100% a mental challenge to                   make drastic dietary changes, fight cravings, and stop making excuses.   If you cannot complete a four-day cleanse, you are probably not in the right mentality to make lifestyle changes at this time. I have a very strong belief that if you make a commitment to do something you DO IT 100%, you do not just try to do it. You either DO IT, or don’t waste your time.

2.  The cleanse is also beneficial to your body because it will start to clean your systems of all the unnatural crap that is probably in your diet to start. Anything that is not raw in the store most likely has added preservatives and chemicals in it. The added fiber from the greens will help to clear your digestive tract of backed up waste debris so therefore your body can absorb nutrients more easily going forward.

3.  By preparing for and doing a cleanse, you will also be ready to start making long lasting lifestyle changes.   You will learn that the key to eating cleanly is just to always be prepared ahead of time. Failure to prepare is preparing to fail.   After removing non-vegetable carbohydrates completely for just a short period of time many people will lose cravings for them. You will get a better grasp of what things caused these cravings (low blood sugar, tiredness, thirst etc), and you will feel more energetic during the day and sleep better at night! You will also feel less bloated and more many people lose up to 10 pounds in the first week!

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The Green Veggie and White Protein Cleanse:

(The goal is to stay with this diet for a minimum of 4 days to a maximum of 10 days)

What to eat:

Read below, there are NO excepctions.

White Fish (haddock, cod, tilapia, etc.)

Chicken or Turkey (Lean, boneless, skinless, or ground)

Broiled, baked or grilled, with lemon, garlic, or pepper or other non salt seasoning only to flavor.  No oil except for a dusting to non-stick pans.

Green Veggies (broccoli, broccolini, asparagus, green beans, spinach, kale, lettuce, brussle sprouts, cucumber etc.)

Boiled, steamed, baked, grilled,

Try to eat 3 medium sized or 5 smalls meals a day.  Snack on green veggies! As long as you are eating from the list above do not worry about how much, eat as much as you want! Eat before you are hungry . Eat the second you start thinking about any food. Drink tons of water, aim for ¾ you body weight in ounces of water each day ( if you weigh 150 pounds, you should drink 112 ounces or about 14 cups of water per day. You are also allowed black coffee and or tea. No dairy, no sugar or artificial sweeteners.

If you absolutely cannot muster meat and veggies for breakfast then your next best option is to drink fresh raw green veggies, juiced or blended in a smoothie. For taste, juices usually have fruits added, so try to make juices with lemon or lime to flavor. Juices from Joos , SUJA or Blueprint are available at wholefoods pre-made but these green juices all contain apple so use this as a last but next best option.

 

It’s best to have a friend or group to cleanse with so that you can be supported and motivated by others. Make sure to take pics of your meals and share with the group so that people can feed off of each other’s positive energy as well as get ideas from each other. For social networking purposes make sure to tag #getkristenfit and #greenandwhitecleanse .

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Directions for coming off of the cleanse and nutritional guides going forward are available from Kristen. Please email Kristen@getkristenfit.com to join a program