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Day 23 Recipes and Exercises for the Lifestyle Challenge!!!

Read food labels and eliminate food additives and preservatives like MSG or aka’s such as hydrolyzed vegetable protein, yeast extract, autolyzed yeast or sodium caseinate.


Day 23!!!


Veggie-Berry Smoothie • Servings 2-4

Here is another variation on a kale smoothie. This gives the added benefit of more fruits and veggies

1 Cup Coconut, Almond, or Rice Milk

1 Cup Water

2 Medium Kale Leaves

6 Baby Carrots

8 Fresh Strawberries

1 Cup Frozen Berries

1⁄2 Banana

1⁄4 Cup Cranberries, Fresh or Frozen

2 Tablespoons Ground Flaxseed

Put everything in a blender or Vita-Mix®. and blend. It may take a while to blend the kale



Salad with Caesar Dressing:



This is a classic dressing usually paired with only chopped romaine lettuce. Simple and delicious.

1 Egg

½ Cup White Wine Vinegar

2 Tablespoons Lemon Juice

2 Cloves Garlic, Minced

½ Teaspoon Sea Salt

¼ Teaspoon Pepper

¾ Cup Olive Oil

1/3 Cup Freshly Crated Parmesan Cheese

1-2 Sardine Fillets, Optional


In a blender add all ingredients except olive oil. Blend well. While the processor is running, slowly add the olive oil. Use Immediately or refrigerate up to one week.



Fish Fry Dinner • Servings: 4

1 To 2 Pounds of Wild-Caught Fresh or Frozen Fish of Your Choice, such as:

Grouper, Red Snapper, Amberjack, Cod or White Fish of any Variety

1 to 2 Tablespoons Coconut Oil

3 to 4 Tablespoons of Coconut Flour

Optional: Salt, Pepper, Cayenne, Lemon Pepper Lemon Wedges

Heat the coconut oil in a large skillet. (This process takes very little time, but requires your full attention.)Dust or dredge your fish in the coconut flour and lightly season to taste. Sauté the fish in coconut oil over medium-high heat for approximately 3 to 4 minutes per side, depending on the thickness of your fish, until the coating is golden brown and the fish is cooked, and flakes to the touch. Garnish with lemon wedges. Serve immediately.



Boosted Broccoli • Servings: 4

Broccoli is a super vegetable on its own full of vitamins and nutrients but when combined with the healthy omega-3’s of anchovies- it is amazingly nutritious. When heated, the anchovies just melt into the sauce. People who don’t like anchovies will eat this dish.

4 Anchovy Fillets

2 Tablespoons Olive Oil

1 Head Broccoli Cut into Florets

3 Cloves Garlic, Sliced Thinly

1 Lemon, Juiced

Place the anchovy fillets in a small, cold skillet and slowly heat over low heat (do not overheat). You can use a fork to break up the anchovies as they heat. Once melted, turn off the heat. In a separate pan, heat olive oil on medium heat (do not let it smoke) and add the garlic. Stir until light brown. Use a fork to take the garlic slices out of the pan and drain them on paper towels. Transfer the melted anchovies to a small bowl and add 1 tablespoon of the garlic oil and the lemon juice. Stir until mixed. Steam the broccoli over boiling water until just tender- no more than 5 minutes. Put broccoli in a serving dish with the fried garlic slices and the anchovy sauce.


Zesty Lemon Quinoa: Servings: 4

Although Quinoa is great on its own, the extra spice of this dish makes it very unique.

1 Cup Quinoa

½ Cup Toasted Pine Nuts or Toasted Pecans

¼ Cup Olive Oil

½ Cup Lemon Juice

2 Teaspsoons Freshly Grated Lemon Zest

1 Teaspoon Ground Cumin

¼ Teaspoon Cayenne

½ Cup Chopped Flat- Leaf Parsley

Sea Salt and fresh ground black pepper


Rinse quinoa in a fine strainer for a few seconds. Transfer to a medium saucepan, add 1 teaspoon sea salt and 1 ¼ cups water. Bring to a boil, cover and reduce to a simmer. Cook until water is completely absorbed. About 18- 20 minutes. Transfer quinoa to a medium bowl along with pine nuts, lemon zest, cumin, cayenne, parsley, drizzle with lemon juice and olive oil. Season with salt and pepper, toss until well combined. Serve warm or at room temperature.


Exercise for today: MaxT3 Fast- Lower Body:

Do these exercises for 1 minute each. Repeat. Totaling 12 minutes for all exercises. Try to do these with little rest time in between each.

– Jump Squat/Jump Lunge

-Bulgarian Split Squats

-Calf Jumps

-Hamstring Curls

-1/2 Squat to Toe Raise

-Squat stance/ Stagger stance


Try this Bonus round: Iso Lunges


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