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Day 22 Recipes and Exercises for the Lifestyle Challenge!!!!

Do something to celebrate your progress so far. If you’ve lost inches, go buy a new pair of pants that you couldn’t fit in before. Sign up for a competition you never would have considered in the past. Go for a hike that you couldn’t do before. It feels good to see what all of your hard work has gotten you.

Day 22!!!


Grain Free Pancakes: Servings: about 6 pancakes

You can still have the foods you enjoy, simply substitute healthy ingredients for unhealthy ones.

3 Eggs

3 Tablespoons Butter or Coconut Oil, Melted (Plus extra butter or coconut oil for cooking the pancakes)

3 Tablespoons Coconut Milk or Whole Milk

½ Teaspoons Stevia or Xylitol

1/8 Teaspoon Sea Salt

2-4 Drops Pure Vanilla

3 Tablespoons Coconut Flour

½ Teaspoon Baking Powder


Using a wire whisk, mix together eggs, melted butter, milk, stevia, sea salt, and vanilla. Continuing to whisk, add the baking powder and coconut flour until thoroughly mixed. Heat 1 tablespoon of butter (or coconut oil) in a skillet on a medium flame. Spoon 2-3 tablespoons of batter onto skillet making pancakes about 3-4 inches in diameter. Sprinkle with blueberries if desired. Flip when pancakes start to form bubbles around the edges.


Optional: Blueberries, strawberry sauce.



Broccoli Cranberry Salad; Servings: 4-6

This is a popular recipe that has been improved with better ingredients. It is great for picnics and potlucks.


5 Cups Raw Broccoli Florets, Chopped

½ Cup Red Onion, Chopped

½ Cup Organic Shredded Cheese, Optional

1 Cup Turkey Bacon, Cooked and Crumbled

1 Cup Raw Sunflower Seeds

1 Cup Dried Cranberries



¾ Cup Mayonnaise

Stevia or Xylitol to taste

2 Tablespoons Red Wine Vinegar

¼ Teaspoon Pepper


Combine all Salad ingredients in a large mixing bowl; mix well. Combing dressing ingredients in a small mixing bowl. Mix until thoroughly combined using a fork or wire whisk. Add dressing to salad and mix well. Refrigerate 1 hour.



Lemon Lamb • Servings: 6

This traditional Greek recipe works equally well with cuts like lamb shanks or breast of lamb.

1⁄3 Cup Lemon Juice, Freshly Squeezed

3 Pounds Lamb Shanks (or Other Lamb)

1 Tablespoon Olive Oil

2 Cloves Garlic, Crushed

1 Tablespoon Fresh Oregano (Divided) or 2 Teaspoons Dried Oregano (Divided)


Trim skin and all excess fat from the lamb. Cut the meat down the center so that it lays flat and rub both inside and outside surfaces with some of the lemon juice and sprinkle them with salt and pepper. On the inside surface of the meat, sprinkle a teaspoon of dried oregano or 1⁄2 a tablespoon of chopped fresh oregano. Roll the meat up and tie securely. Heat a tablespoon of olive oil in a pot large enough to take the roll comfortably and brown the meat on all sides. Turn the heat down to low and add to the pot the rest of the lemon juice, the garlic, and another teaspoon of dried oregano or 1 tablespoon of fresh. Cover the pot and simmer very gently, turning occasionally, for about 21⁄2 hours, till very tender. To serve, remove the string, slice the meat and pour the lemony juices over the meat.



Greek Greens: Servings: 4

Greens are great on their own sautéed in some olive oil or coconut oil, but for a more ethnic flair, this is a great variation.

1 Tablespoon Coconut Oil

½ Red or Yellow Onion, Sliced into Rings

2 Pounds Spinach, Swiss Chard, Kale, or Collards ( Ribs Removed)

½ Teaspoon Grated Lemon Peel

¼ Cup Black or Kalamata Olives, Pitted and Sliced

Juice of One Lemon

¼ Teaspoon Sea Salt

¼ Teaspoon Pepper

¼ Cup Crumbled Feta Cheese


Heat the oil in a very large skillet that will fit all of the greens. Sautee the onion until softens. Add greens and sauté for 2-3 minutes. Add lemon juice, lemon peel, salt, pepper and olives and cook for a few minutes more to combine. Add crumbled feta and stir. Serve immediately.


Exercise for today:  MaxT3  Fast- Upper Body: Push Up Medleys- here’s an idea on how to change up push ups!

Do these exercises for 1 minute each. Repeat. All exercise should total 12 minutes. Try to do these with little rest time in between each.

– Pull Ups

-Push Ups

-Continuous Curl/ Press

-High Pulls

-Standing Lat Pulls

-Spiderman Push Ups


Try the Bonus Round: Explosive Push Ups, Jumping Pull Ups



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