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Until you've mastered the basics (the 5Ss), distrust what you think is your intuition because its

often cloaked in habit and addition. Cells addict to sugar; so, what your body feels are habitual impulses of fastburning fuel addiction rather than a clear signal of your nutrient needs. Obeying your cravings (including "cheat" days) is like giving a junky what he craves most: another hit. Routinize for several months to clear the noise (habit) from the signal (intuition.) To develop routine, follow the 5S Diet: no sweets, no seconds, no snacks, no simples, no stimulants. No sugar or substitutes, no second helpings, no snacks between meals, no simple carbs, and no artificial energy chemicals. The 5S Diet allows me to train 3X/ day without any change in energy. Youll be in in high gear all day long without any crashes and sleep like a baby every night, once this becomes routine. - Scott Sonnon


Most diets that are on the market only work as long as you follow them. Theyre ultimately time-bombs waiting for you to fall off the wagon. The TACFIT 4 Day Diet is however not intended to be permanent. Its intended to transition your cells from burning sugar to burning fat. This is also why other diets fail. Because they dont transition your biochemistry, and as a result, you backslide. In addition, other diets focus on creating a pattern within you, habits. There are only two kinds of dietary habits: bad ones and unhealthy ones. We were not meant to eat in patterns. Although we have digital age nervous systems, we have stone age biochemistry. To even stimulate the immune system, we must add stress, or become vulnerable. But too much stress, without sufficient time for adaptation, and our immune system breaks down. There must be variation, but only after a period of adaptation to the new food. We are the culmination of 3 things: our food, our movement and our thoughts. The type of exercise you do, the attitudes you hold under intensity, combines with your relationship to food. These three things are bound together and cannot be separated. As a result, the 4 Day Diet, the 4 Day Intensity Wave, and the interwoven positive psychological elements in Warrior are 100% crucial for your total, sustainable success. Remember, this diet is intended to reclaim your intuitive awareness of what your body actually needs on a day to day basis, rather than what your cells have become adapted to craving for immediate energy. It is the vehicle, not the journey. Remain flexible, open and forgiving... and you will develop consistency, discipline and tenacity.

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We were irrefutably meant to eat locally, seasonally and organically.

Eat Locally: Locally in terms of most recently harvested, butchered. Less preservatives - hopefully none. Closest to being "live" food. The longer a food is "dead" - the more "inert" the organic material. When you're eating food from overseas, or even the other coast, you're ingesting preservatives (which "preserve" your fat calories as well and have less opportunity for nutritive release) and you're ingesting mostly inert matter. Eat Seasonally: Seasonal regards the impact that changing weather conditions and climates have upon our performance and behavior, and as a result upon our biochemistry. For example, winters are difficult to eat like summers because of the cold; and vice-versa. In a location where seasons are limited or even non-existent, look to the eating behaviors of cultures who exist in mono-seasonal environments. Eat Organically: Organic regards lack of preservatives and "food intensification" chemicals - such as bovine growth hormone to state an obvious example. For me the politics of what constitutes "organic" is a moot point, because we primarily eat from the public market from local produce. It costs more, but we can't afford to not pay more since our health is our primary premium - personally and professionally. To get back to that point where eating as we evolved to eat, will require transition though, and its not going to be easy. Its like trying to convince a smoker, who loves smoking, how much greater his quality of life would be if he just gave it up cold-turkey. Logically it makes sense; however, the reality is that his cells have become addicted to the nicotine and convince him otherwise. The goal of transitioning your biochemistry from a sugar-burning to a fatburning machine is not only to turn you into a fat incinerator, but also to return accurate intuition as to your bodys needs, rather than merely the phantom cravings of your cells addiction to sugars. Once you complete the four (or five, if you start with the Lite Program) 28 Day TACFIT Warrior Missions, youll be free to eat what you need whenever you need it. You will have fully converted your cells to burning slowburning fuels, rather than living from one fix to the next of fast-burning fuels.

Burning off the Top of the Tank Most people eat like filling a gas tank. Drive a bit, and then top off the tank. Drive a little more, and top off the tank again. You never empty the tank, and as a result, sediment starts to settle: leading to diminished performance, decay and break-down. You only keep burning off the top of the tank. But this is where the metaphor fails. Though we treat food as fuel, its not. Food Is Not Merely Fuel. Eating is a hormonal event, not merely an electrical one (based on calories). A fuel-based diet cannibalizes your body. The TACFIT 4 Day Diet seeks to increase sustainable, recuperative foods to displace cellular craving for fast burning sugars as primary fuel

Eat for Tomorrow and Yesterday; not for Today!

Most people perform well in spite of their nutrition rather than because of it. Because they eat for TODAY only. Eating for today is a biochemical addiction which burns sugars instead of fats. And if youre only ever burning what youre immediately in-taking, you never get to the long-term storage. Most people eat for todays energy, like topping off the tank. As a result, theyre neither able to keep the benefits of yesterdays work, but theyre not able to prepare for tomorrows either.

Food is for rebuilding (from yesterday) and building (for tomorrow).

When it comes to exercise, the recovery period is where the growth happens. Not during the work. This is why people can work very hard, and even get temporary results, but then develop boredom, aches and pains, and eventually injuries and illnesses. Theyre breaking down the body, but failing to rebuild it (from yesterdays work) and pre-build it (for tomorrows.) The body produces its own fuels. We dont need to top off the tank. We have an endogenous (internally produced) energy source, which we cant tap into until we convert ourselves from an addictive dependency upon exogenous (externally taken) fast-burning fuels. So, we need to get to the bottom of the tank; we need to clean it; and we need to rebuild it with an alternative energy source: fat.

Dont Wear your Carbohydrates!

Most people over-eat simple carbohydrates (pastas, sweets, breads, junk snacks like potato chips) which convert into glucose; then transported around your body and fueling your brain. However, when you transition simple carbs (glucose) out of your diet, your insulin drops. When insulin falls, the liver begins to turn glycogen stores into glucose; that happens at the same time as fatty acids are being released from fat cells from the same stimulus. Glucagon stimulates glycogen and fat stores to release when these glucose levels fall, unlocking the bodys endogenous energy reserves. Although youre eating what you will need for the exercise youre doing that day, youre eating it a day in advance, since youll only be calling upon it during the recovery period after the work is long-over. This is much different than eating to fuel a workout, or as a post-workout snack to deal with your jitters: which only perpetuates the addiction to fast-burning sugars. You eat today what youll be using tomorrow (during recovery) from todays work. Sugar-burners eat for the work; fat-burners eat for the recovery. The goal of an effective diet is to prime the 3 metabolic pathways for optimal energy and health.

Eat More, Earlier. Prepare for Later. Repair from Before. Dont remove or replace; displace. When you eat is as important than what you eat. Timing performance nutrition Front load protein and complex carbs Russian Spetsnaz Proverb: Eat breakfast alone, lunch with friends, give your dinner to your enemies. Eat nutrient-dense whole foods, completely to mostly unprocessed in order to repair and prepare. Organic if possible to avoid pesticides and preservatives.

Transitioning into the 4 Day Diet

Though you may think that it would be better to jump into the TACFIT 4 Day Diet, remember that its intended to transition you back to clear communication with your cellular needs. The diet is the process not the product; the journey not the destination; the means to the end. If you want to have a healthy, super-formance body, you only need to change everything. I know thats not the PC thing to say to people looking for a diet, but my goal isnt to sugar-coat your dietary requirements, punintended. My goal is to be realistic and candid, so that together we can guarantee that you not only look fantastic, you also feel great and live stronger longer. That requires transitionary steps rather than adoption of someone elses diet. This diet isnt intended to be your lifestyle. Its a tool to discover your super-formance lifestyle. With that said, each step in this transition is calculated to help you convert your cells from burning sugar to burning fat while minimizing the strength of withdrawals and habitual behavior which causes you to fall off the wagon to old, familiar, emotional, unhealthy eating. The 10 transitional nutrition Steps of the TACFIT Transition to Superformance Nutrition: the 1st 40 days are to biochemically transition to eating whole foods 80-100% of the time, and as a result to convert from burning sugar to burning fat. At day 41, with a clean system youre able to restrict calories so that you do not have deleterious effects on your total (neural, endocrine, immune) super-system.

The TACFIT 10 Nutrition Transition Cycles

40 Days until your Lean, Clean Warrior Diet CYCLE 1 (Days 1-4): Begin Journaling (include feeling / energy level / mood) CYCLE 2 (Days 5-8): Eat breakfast within one hour of waking (keep journaling untilat leastday 84) CYCLE 3 (Days 9-12): Add 4-8 ounces of lean protein to breakfast, and add 2-4 liters of clean water daily CYCLE 4 (Days 13-16): Add 2-3 nutritious snacks per day, so that you eat at least every 4 hours CYCLE 5 (Days 17-20): Switch from whites to browns (cut out the flours, breads, pastas and white rice; and switch to brown rice, potatoes, quinoa). Eat 1-2 servings of healthy fats per day (olive oil, walnut oil, fish oil, avocados, etc; except on Cleanse day) CYCLE 6 (Days 21-24): Reorder (to post-meal) or entirely remove sweets CYCLE 7 (Days 25-28): Increase greens CYCLE 8 (Days 29-32): Make sure complex carbs, lean protein and good fats are present in each meal CYCLE 9 (Days 33-36): Switch to 2-3 meals per day without snacks CYCLE 10 (Days 37-40): Sync your 4 Day Intensity Wave of training to the 4 Day Diet and Supplement Cycle After CYCLE 10: Complete the 4 Day Diet with the 4 Day Intensity Wave for the remaining days on your mission. CYCLE 22 (Days 84-88) are complete rest days: perform only joint mobility on those days. Should you find that youve fallen off the wagon from your nutritional progress, and have cheated, dont judge yourself harshly. Its the cells taking over. But dont submit to them. Be a warrior. Fight the internal habits with the tools in TACFIT Warrior. Stay at the demands of the cycle prior to where you cheated - keep honest, and then in the next 4 day cycle, step it up with the next transition. Dont lose faith. Just throw yourself back into the breach and fight again. You WILL overcome the habits. It takes tools, tenacity and time. You have all 3.

The TACFIT Warrior 4-Day Diet

4 DAY Cycle: Carb Load Protein+ Cleanse Balance 20% 60% 10% 40% Protein Complex Carb 60% 15% 80% 40% 20% 25% 10% 20% Fat

CARB LOAD: The Greens and Grains Day pairs with the Moderate Intensity (Strength Practice) Day: Increase complex carbs. Add superfood green mix supplement, anti-oxidants, etc. Cruciferous vegetables including broccoli, cauliflower, brussels sprouts, and kale are also loaded with antioxidants, and they provide one other ingredientsulfurthat the body needs to make its own high-powered antioxidants. A small dish of blueberries is also high in anti-oxidants. PROTEIN+: The Protein and Good Fats Day pairs with the High Intensity (Metabolic Conditioning) Day: Increase proteins, good fats, and fish oil / EFAs. It takes a caloric deficit of about 3500 calories to lose 1 pound of fat. It takes a caloric abundance of about 600 calories to generate 1 pound of muscle. It is possible to use 600 calories from your bodys stored fat to gain 1 pound of muscle. CLEANSE: The Raw Cleanse Day pairs with the No Intensity (Strain Prevention) Day: Consume only vegetables, either raw or in a juice mixer. Add glucosamine. This is NOT a day off. Cleansing, including your joint mobility focus for the day, allows your muscles to regenerate and KEEP the gains from yesterday while preparing for the next strength training day. You need the intense supply of vitamins and minerals that this day provides in order to keep metabolic processes running smoothly. BALANCE: The Balanced 5S Day pairs with the Low Intensity (Stress Conversion) Day: Balanced Day but 5Ss (No Snacks, No Sweets, No Stimulants, No Seconds, No Simple Carbs). Add herbal tea blends.

On days 1-3 you may eat as much as you need according to the prescribed ratio, and you should eat more food earlier in the day in order to displace your cells withdrawal symptoms caused by addiction to fast-burning fuels. Day 3 is a blanket. You can use this days recommendations to help you transition through more challenging episodes. Dont worryas long as you follow the recommendations, its guilt- free snacking. On day 4, however, you must follow the 5Ss to the letterthat means 3 Meals with No Snacks, No Sugars, and No Second helpings.

TACFIT Dietary Compliance Chart

You cant exercise yourself out of the 5Ss (sweets, snacks, seconds, stimulants or simple carbs) No sweets (sugars or substitutes, natural or synthetic) No snacks (between meals - eat larger meals, earlier in the day) No simples (eat complex rather than simple carbs) No seconds (one plateful and no more) No stimulants (remove caffeine, nicotine, etc) If you consume any of the 5Ss after 7PM, then the 30% of the energy needed for winding down redirects blood flow or derails your nervous system, which should be expanding blood flow and removing the noise from your nervous system.


TACFIT Firefighter Division Chief Ryan Provencher inspired this approach used to train his department in the TACFIT Firefighter Challenge.

10 Point Compliance Chart: Average 8 and Youll be Great!

Give yourself this compliance chart over one week: start with 10 points a day. If you do all of your proper exercise (strain prevention, stress conversion and intensity workouts), then you get 4 points. If you eat well, you get 6 points. 10 points for the day.

This compliance chart is used to score one week of training. Begin with 10 points per day. If you complete all of your exercises (mobility, intensity, yoga), score 6 points (or 2 points for each). If you eat according to the TACFIT 4-Day Diet plan, score 4 points. The maximum score is 10 points per day. Those are the additions. But there are also a few subtractions. If you skip your strain prevention OR your stress conversion OR your intensity workouts, remove 2 points for that day. If you skip two of these items, you lose 4 points. Skip a day completely and you lose 6 points. (Performing 2 strain prevention sessions per day doesnt equal 4 points; you may only earn 2 points per day per training type.) If you skip a meal, have a snack, eat a sweet, drink a beer, have a shot, drink a soda, eat a piece of pizza or bag of popcorn, remove 1 point. This approach allows you to save up all your extra points for the weekend, or you can have one beer per night, but you must average 8 points for the week. If you average 8 points per day over the entire week, you will sleep like a baby, experience incredible levels of energy, prevent illnesses and injuries, and continue to grow stronger every day. Obviously, since you don't get 2 points for workout intensity on the strain prevention and stress conversion programs, you can't afford to miss ANY of your points on your meals!


The TACFIT 4 Day Diet is a radical departure from typical nutrition plans and fad diets. You may nd our "transitional approach" to nutrition confusing at rst, simply because the concept is unfamiliar to you. Remember: the purpose of the 4 Day Diet isto sync your biochemistry up with your actual nutritional needs. The 4 Day Diet does not followthe typical approach of nursing you through energy lulls with carbs and stimulants. Instead, you arefront-loading your nutrition in advance of the training demand you're about to impose. The followingpages presentan example of how the 4 Day Diet might look in a typical microcycle. Use it as a guideline and leave room for exibility,variation and modication. This sample has been taken from my personal training diary. Before adopting any new eating plan,have blood work performed to determine the presence of vitamin and/or mineral deciencies,receive professional guidance on restoring nutritional decits, and get clearance from your health care team to proceed.
Disclaimer: The information in the TACFIT 4 Day Diet Template is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and Productions disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any persons attempt to rely upon any information herein contained. The information described in the TACFIT 4 Day Diet Template is for information purposes, and may be unsuitable or even dangerous for some people. The reader should consult a physician before starting this or any other diet.
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TACFIT Diet Day 1 No Intensity Cleanse:

0600: Joint Mobility Session 0630: one banana, and a glass of ruby red grapefruit juice plus one teaspoon of greenfood supplement. I use Ultimate Synergy, though its expensive and difficult to find. 1 cup of black tea. I also add glucosamine supplementation. 0900: three satsumas or clementines and a double shot of wheatgrass, one glass of water 1030: Joint Mobility Session 1100: Anti-Oxidant Smoothie: tomatoes are a great ingredient because of their antioxidant properties. Men in particular should add tomatoes to their diet to help prevent prostate cancer. Ingredients: 2 cups (chopped) tomatoes, 1/2 cup tomato juice, 1/4 cup apple juice, 1/2 cup carrots, 1/4 cup (chopped) celery, tabasco or hot sauce to taste, 2 cups ice 1200: one glass of water 1330: Green Protein Smoothie: Ingredients: 1 carrot (chopped), 4 florets of broccoli, 2 handfuls of spinach, 1 apple (chopped), 2 oranges (peeled and quartered), orange juice to dilute. 1500: 1 small bag of carrots with hummus dip, cup of spiced tea and one glass of water 1730: Spinach salad with 1 handful of chopped walnuts, 1 handful of cranberries and 2 tablespoons of vinaigrette dressing. One cup of green tea. 1830: one small bowl of dates and 1 cup of spiced tea 2000: Joint Mobility Session and one glass of water 2200: one cup of chamomile tea or herbal sleepy tea. 2300: RESET breathing pre-sleep


TACFIT Diet Day 2 Low Intensity Balance:

0600: Joint Mobility Session 0630: 2 organic eggs soft-boiled over a handful of spinach, with a small bowl of oatmeal (with raisins and cinnamon), a glass of ruby red grapefruit juice, and a cup of black tea. I will add 6 tablets of Wellness Formula to help support my immune system, tissue repair and to process and ship-out toxins. 1000: 1 cup of green tea or one cup of kombucha cold tea, one handful of raw almonds or baked walnuts for variation 1130: Joint Mobility Session and one glass of water 1200: Smoked Salmon Egg Salad filled Tomato: Ingredients: 4 large hard-boiled eggs (use higher omega-3 eggs, if available); shells removed, chopped, 2 small stalks celery, finely chopped, 3 tablespoons finely chopped red onion, 4 ounces diced smoked salmon, 1/4 cup light mayonnaise, 1/2 teaspoon dill weed (dried) or 1 tablespoon fresh dill, chopped, Salt and pepper to taste, 8 medium tomatoes, tops cut off and hollowed out. Preparation: 1. In a medium bowl, combine chopped eggs, celery, onion, salmon, and mayonnaise. 2. Season with dill, salt, and pepper. Refrigerate at least 2 hours to allow flavors to combine. 3. Spoon egg mixture into hollowed-out tomatoes. Cover well and refrigerate until ready to serve. Makes 4 servings. 1230: light walk or digestive mobility session 1330: glass of water or cup of black tea 1630: 90 minutes low intensity yoga session, one glass of water 1815: Strawberry, Avocado & Grilled Chicken Salad: Ingredients: Salad - 1lbs container California strawberries, hulled and quartered, 2 grilled boneless, skinless chicken breasts, cut into bite-size cubes, 1 firm but ripe avocado, peeled, pitted and cubed, 1/2 cup chopped pecans, toasted; Dressing: 2 tbsp. orange juice, 1 1/2 tbsp olive oil, 1 1/2 tbsp lime juice, 1/4 tsp salt; Directions: Place all salad ingredients in a large bowl. Whisk together dressing ingredients and drizzle over 3 handfuls of organic baby spinach salad; toss lightly. 1845: light walk or digestive mobility session, one glass of water 2000: one cup of herbal tea, spiced, decaf 2100: one glass of water


TACFIT Diet Day 3 Moderate Intensity Carb Load:

0600: Joint Mobility Session 0630: 1-2 cups oatmeal with raisins, currants, crushed walnuts, 4 baked tomatoes (Slice your tomatoes in half. Put them in a baking dish, cut side up. Broil at medium heat for 10 minutes. Remove from oven. Grate the cheddar, and pile on top the tomatoes. Return back under grill or broiler for a minute or two, till the cheese is bubbling. Remove from oven, sprinkle with a few dashes of Worcestershire, and serve piping hot) - over 2 handfuls of spinach leaves. One glass of ruby red grapefruit juice plus one teaspoon of greenfood supplement. I use Ultimate Synergy, though its expensive and difficult to find. 1 cup of black tea. 0700: light walk 0900: one glass of water 1000: Moderate Intensity Exercise Session, 2 glasses of water 1100: Power Veggie salad: 3 handfuls of spinach (salad) with 2 sliced hard boiled egg, 1/4 cup corn, 1/4 cup peas, 1/4 cup red pepper, 1/8 cup shallots, 1/4 cup garbanzo beans, 2 tbls currants, 1 floret of chopped broccoli, 1/4 cup red beets, 1/4 cup cherry tomatoes, 1/4 cup of orange slices, 2 tbls of sunflower seeds, 2 tbls cashews. 2 tbls lemon vinaigrette. 1 glass of water. 1330: one cup of black tea and/or one glass of kombucha tea, cold 1430: one glass of water 1600: Joint Mobility Session, or light walk 1700: Crispy Swiss Chard Cakes with Spinach: Ingredients: 3 tablespoons unsalted butter, 2 shallots, minced, 1 garlic clove, minced, 5 pounds Swiss chard (about 3 bunches), thick stems discarded, Salt and freshly ground pepper, 1/2 cup all-purpose flour, 1/2 cup cornstarch, 1 1/2 cups panko or coarse dry bread crumbs, Dijon mustard, for brushing, 1 pound baby spinach, 1/2 cup pure olive oil Preparation time: 90min - In a large pot, melt 2 tablespoons of the butter. Add half of the minced shallots and all of the garlic and cook over moderate heat until softened. Add the Swiss chard and cook, tossing, until wilted. Transfer the chard to a colander and let cool. Press out as much liquid as possible and coarsely chop. Season with salt and pepper and press the chard into 6 patties. In a small bowl, whisk the flour with the cornstarch and 1 teaspoon of salt. Sprinkle the mixture onto a work surface and set the chard cakes on top. Turn the cakes, pressing and squeezing them into compact patties and working in a little of the flour mixture as you go. Spread the panko on a plate. Brush the tops of the cakes with mustard and invert them one at a time into the panko. Brush the bottoms with mustard and sprinkle panko on top; press to adhere. Transfer the cakes to a wax paperlined plate and refrigerate until firm, about 20 minutes. In a large skillet, melt the remaining 1 tablespoon of butter. Add the remaining minced shallot and cook over moderate heat until softened. Add the spinach and cook, tossing, until wilted, about 5 minutes. Transfer the spinach to a colander and press out as much liquid as possible. Return the spinach to the skillet. Season with salt and pepper. Keep warm. Heat the olive oil in a large nonstick skillet. Add the chard cakes and fry over moderately high heat, turning once, until golden and crisp, about 6 minutes. Spoon the spinach onto plates and top with the chard cakes. Serve right away. 1930: one handful of dates and almonds, plus cup of green tea 2200: one cup of chamomile tea


TACFIT Hustle-Builder Diet Template:

You can use the following template to increase muscle gain on the last 4 days of your 28 calendar. It is difficult for many people to sustain, but you should have the discipline to do it by the end of the mission. Developed by TACFIT Team Leader Alberto Gallazzi, this 4 day hustle-builder will slap on the muscle for a short burst of time.

Days 1-3: Meal 1: 1/2cup oatmeal, 6 egg whites, 1 yolk Meal 2: 1/2cup oatmeal, 5 egg whites or 2 scoop (30g) whey protein Meal 3: 4 oz yam, 5 oz chicken breast, 10 oz broccoli (or green veggie) Meal 4: 6 oz salmon, 6oz asparagus Meal 5: 5 oz sirloin steak or chicken, 6oz green veggies Meal 6: 4 oz non-fat cottage cheese Day 4: Meal 1: 2/3 cup barley flakes hot cereal, 6 egg whites, 1whole egg scrambled, 1/2 large grapefruit Meal 2: 1cup oatmeal, 4 egg whites, 1 whole scrambled Meal 3: 1cup brown rice 4oz chicken breast 1 cup broccoli Meal 4: 5 oz beef or chicken, Asparagus or fibrous veggies, 4 oz yam or baked potato Meal 5: 4 oz salmon, 6 oz green beans, 4 oz baked potato Meal 6: 6 oz water tuna, large salad Supplement: CLA (Conjugated Linoleic Acid) - 5grams before training or divided evenly during breakfast, lunch and dinner (fat-burner and anti-oxidant) Yohimbe 400mg - 30 minutes before training on empty stomach (to increase blood flow) Glutamine 10grams - before bed (control cortisol, increase GH production)


TACFIT Diet Day 4 High Intensity Protein Plus:

0600: Joint Mobility Session 0630: 4 eggs scrambled with 4 strips turkey bacon, 2 pieces of Ezekiel bread with 2 tbls of peanut butter. 1 cup black tea. 1 glass of water. Plus 3-6 capsules of Essential Fatty Acids and fish-oil from Udo supplements. 0700: light walk 0900: High Intensity Exercise Session 1100: Healthy Turkey Chili: Ingredients: 2 tbls virgin olive oil, 2 pounds ground turkey, 2 cans chili beans, 2 cans black beans, 1 quart home canned organic tomatoes or two large cans of seasoned tomatoes, 2 tablespoons prepared mustard, 2 teaspoons garlic granules or 2 cloves fresh garlic (to taste), 1 small white onion chopped, 4 fresh chilies or two jalapeo peppers or both, Salt and pepper to taste, cup shredded sharp cheddar cheese. Preparation: Brown turkey in olive oil in a 3 quart non-stick pan or cast iron Dutch oven and drain off liquid or simmer uncovered until liquid evaporates. Browner (crisper) meat adds more meat flavor. Add tomatoes, beans, and spices and simmer on low for 1 hours sprinkle with a little cheese and serve. Makes 8 servings. two glasses of water. 1430: one glass of black tea or one glass of kombucha tea, cold 1530: Joint Mobility Session 1630: one glass of water 1730: Herbed Grilled Salmon Recipe: Ingredients: Vegetable oil spray, 1-1/2 pounds boneless salmon filet about 1-inch thick (large end preferred), 1 lemon (zested), 2 Tablespoons white wine, 1 teaspoon butter, 1/2 teaspoon kosher salt, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/2 teaspoon lemon pepper, 1/2 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/2 teaspoon dried dill weed, 1/4 teaspoon Hungarian sweet paprika Preparation 25 minutes: Preheat grill to high heat. Make a tray out of a doubled-length of heavy-duty foil large enough for the salmon filet, by folding a long piece in half and folding up all four sides, with the dull side up. (The shiny side reflects, so you want it down so as not to burn the food.) Spray the entire inside of the foil tray liberally with cooking spray. Place the foil tray on a platter or metal tray to transport to the grill. Place the salmon filet in the foil tray skin-side down (or boned-side up if it is skinned). Zest lemon over salmon and sprinkle with white wine. Spread top of salmon with the butter. In a small bowl, mix together kosher salt, onion powder, garlic powder, lemon pepper, oregano, basil, and dill weed. Sprinkle the mixture evenly over the top of the salmon, then top with the sweet paprika. Place baking pan with foil tray on hot grill. Transfer the foil tray to the hot grill. Cook in a hot covered grill for 10 minutes per inch of thickness of the fish filet. Do not overcook or it will be dry and unpalatable. Turning is not necessary. Salmon is done when it turns a light pink color throughout and feels firm when pressed gently with the back of a fork. Whitefish is done when it turns opaque. This method works best with large, thick filets. Use a spatula to lift the salmon away from the skin to serve. Garnish with lime slices, if desired. If you are unable to grill the salmon, preheat your oven to 475 F. Leave foil tray on the baking sheet and bake about 15 minutes, or until done. Serve with Roasted Vegetables: Ingredients: 12 oz Carrots peeled, 12 oz Celery root, peeled, 8 oz Turnips peeled, 8 oz Parsnips peeled, 12 oz Waxy potatoes peeled, 8 oz Butternut squash peeled and seeded, 12 Shallots peeled, 12 Garlic cloves peeled, 4 oz Olive oil, 1 1/2 tsp Dried thyme, 1 1/2 tsp Coarse salt, 1 tsp Coarsely ground black pepper; Directions Cut the carrots, celery root, turnips, parsnips, potatoes, and squash into 1-in dice. Place these cut vegetables, plus the shallots and garlic cloves, in a baking pan. Pour the olive oil over the vegetables and sprinkle with the thyme, salt, and pepper. Toss or mix until the vegetables are well coated with oil. Add more oil if necessary. Bake at 375F for about 45 minutes, until the vegetables are tender and lightly browned. Turn or stir the vegetables several times during baking so that they cook evenly. Do not allow them to become too browned, or they may be bitter. 1930: 2 handfuls of almonds, one cup of spiced tea, decaf 2100: one cup of chamomile tea