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Day 19 Recipes and Exercises for the Lifestyle Challenge!!!

Eliminate all Teflon cookware… danger! Switch to stainless steel, cast iron or micro ceramic cookware.

Day 19!!!



Spinach Omelet • Servings: 1

This is great for breakfast, lunch, or dinner and is very simple to make.

3-4 Eggs, Slightly Beaten

1 Cup Fresh Spinach

1⁄2 Cup Fresh Mushrooms

1⁄4 Cup Onion, Chopped

1⁄8 Teaspoon Sea Salt

1 Tablespoon Coconut Oil

In a skillet, sauté the mushrooms, onions, and spinach leaves until tender, remove from the skillet. In a small bowl, stir together the remaining omelet ingredients except coconut oil. In the same skillet, heat coconut oil. Pour egg mixture into skillet. Cook over medium heat lifting slightly with spatula to allow uncooked portion to flow underneath until eggs are set (3-4 minutes). Place sautéed mushrooms, onion, and spinach on half of omelet. Gently fold over the other half and slide onto a plate.



Leftover Butternut Squash and Leek Soup



Easy Cuban Style Sauteed Chicken Breasts: Servings: 4


This is a great simple recipe for chicken to be added atop a salad or with steamed  vegetables.

4 Boneless, Skinless Chicken Breasts

4 Cloves of Garlic, Mashed and Chopped

3 Limes, Juiced

1 Teaspoon Sea Salt

1 Tablespoon Balsamic or Apple Cider Vinegar

1 Teaspoon Dried Oregano

2 Tablespoons Olive Oil ( Or as needed for sautéing).

2 Tablespoons Grape seed Oil ( Or as needed for sautéing)


Slice the Chicken breasts evenly in half. Cover with wax paper and use a mallet to pound them on both sides, until they are approximately ¼ thin. Place in a glass bowl with the rest of the marinade ingredients and refrigerate for at least one hour, (longer will be even better).


When ready to cook, place an equal amount of olive oil and grape seed oil in a pan, just enough to coat the bottom. Sautee the chicken at low to medium heat on each side until golden and cooked through (about 5 minutes each side, it might need longer if thicker).


Exercise of the Day: MaxT3 Superfast Upper Body

Do each of these exercises 20 seconds on 20 seconds off. Repeat 3 times for a total of 1 minute of physical exercise.

-Pull Ups

-Push Ups

-Speed Curls

-Speed Presses

-Chin Ups

-Daimond Push Ups



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