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Day 8 Recipes and Exercises for the Lifestyle Challenge!!

Clean water equals clean body! Switch your bottled water to distilled or reverse osmosis. You can buy a water filter for your house. We recommend reverse osmosis or a good carbon block filter.

Day 8!!!!


Almond Power Bars- Servings: 8-10 slices

These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along.

2 Cups Raw Almonds

½ cup Flaxseed Meal

½ Cup Unsweetened Shredded Coconut

2 Scoops Flavored Whey Protein Powder

½ Cup Raw Almond Butter

½ Teaspoon Kosher Salt

½ Cup Coconut Oil

8 Drops Liquid Stevia or ¾ Teaspoon Stevia Powder, To Taste

1 Tablespoon pure vanilla extract (No Sugar- Check the Label)

8 Squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)


Place Almonds, flax meal, shredded coconut, whey powder, almond butter and salt in a food processor. Pulse briefly, about 10 seconds. In a small sauce pan, melt coconut oil over very low heat. Remove coconut oil from stove: sir stevia and vanilla into oil. Add Coconut oil mixture to food processor and pulse until ingredients form a coarse paste. Press mixture into an 8×8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish. Chill in refrigerator for 1 hour, until mixture hardens. In a double boiler, melt chocolate, stirring in stevia and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve.

TIP: Use other combinations of raw nuts and raw nut butters; such as Macadamia.



Buffalo Chicken Rolls • Servings: 4

A good alternative to chicken wings which are usually fried in bad oils. This is also much fancier a dish.

4 Boneless Chicken Breasts

5 Tablespoons Blue Cheese, Crumbled

2 Tablespoons Butter, Melted

1⁄4 Cup Hot Pepper Sauce (check ingredients)

Romaine Lettuce

Celery and Celery Leaves


Place chicken breasts between sheet of waxed or parchment paper. Pound the chicken breasts down to a 1/4 inch thickness. In a large glass bowl, make the marinade by mixing together the butter and hot pepper sauce. Add the chicken into the marinade, turning to coat; cover and refrigerate 15 – 30 minutes. Preheat the oven to 400F. Remove the chicken from the marinade and spoon 1 tablespoon of the blue cheese onto the center of each chicken breast. Fold in the sides, rolling the chicken around the blue cheese. Secure with wooden picks.

Place the chicken rolls in a baking pan. Bake in 400 F oven for 30 minutes or until chicken is fork tender. Set the temperature control at broil or 450F. Arrange the oven rack so the chicken is about 8 inches from the heat. Broil the chicken for about 5 minutes or until brown. Remove the wooden picks from the chicken. Arrange lettuce and chicken on platter. Garnish with celery and celery leaves and remaining blue cheese.



Meatloaf • Servings: 4

Here is another traditional favorite that everyone will love.

1 Pound Grass-Fed Ground Beef

1 Small Yellow Onion, Chopped

1 Clove Garlic, Minced 1⁄2 Cup Flat Leaf Parsley, Finely Chopped

1 Large Egg, Lightly Beaten

1 Cup Sprouted Grain Bread, Lightly Toasted and Processed into Crumbs

2⁄3 Cup Organic Tomato Paste, or Fruit-Sweetened Ketchup (no sugar), Divided

1 Teaspoon Sea Salt 1⁄2 Teaspoon Pepper


Preheat oven to 375ºF. In a medium bowl, combine chopped onion, garlic, parsley, egg, and 1⁄3 cup ketchup. Add breadcrumbs and beef. Season with salt and pepper. Mix until well combined. Place mixture in a 6 cup capacity loaf pan (8 x 4 inch) or simply shape into a loaf in a glass baking dish. Pat gently to make a rounded top. Do not pack. Bake meatloaf 50 minutes. Remove from oven; brush with remaining 1/3 cup tomato paste or ketchup . Return to the oven; Bake until an instant-read thermometer inserted into the center of the loaf reads 160ºF, approximately 10 – 20 minutes. Cool meat loaf for 10 minutes in pan before slicing.



Quick Sauerkraut- Servings: 6 Cups

Most sauerkraut recipes require days of tending. While this raw method is preferred, most people don’t have the time or space to do it. This cooked version speeds up the process. Cabbage is natures broom as it helps clear out your intestines and has a ton of nutrients.

1 Head Green Cabbage, Outer Leaves Removed, Thinly Sliced.

½ Cup Distilled White Vinegar

1 Tablespoon Coarse Salt


In a medium saucepan, combine cabbage, vinegar, salt and 1 ¼ cups water. Cover, and cook over medium heat, stirring occasionally until cabbage is tender (30-35 minutes) Add water if necessary. Store in the refrigerator for up to 2 weeks.


Exercise Clip of the Day: MaxT3 Fast Upper Body : Spiderman Push Ups

Do all these exercises 1 minute each. Repeat exercises. 12  minutes total for all exercise with as little a break in between each as possible.

Layout of exercises:

-Pull ups

– Push Ups

-Continuous Curl/Press

-High Pulls

-Standing Lat Pulls

-Spiderman Push Ups

-And if you are feeling up to it we have added the BONUS round of exercise: Explosive Push Ups, Jumping Pull Ups



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