The Strong Safe & Sexy Plan
Be STRONG mentally and physically.
Be SAFE from lifestyle related diseases (Heart Disease, Type 2 Diabetes and certain cancers) and any kind of predator by learning martial arts and self-defense.
Be SEXY from the inside out with your newfound confidence!
THE STRONG SAFE & SEXY MEAL PLAN is a pescatarian and gluten free way of eating that has a positive impact on the scale, in your gut and on the planet! The following are its key principles:
Hydration is key!
Water is the very first and most important step for weight loss. Aim to drink at least half of your body weight in ounces per day, especially on workout days. If you’d like you can flavor your water with lemons, limes, or cucumbers. You can also drink herbal teas, green tea, white tea or black tea in addition to your water.
The Strong Safe & Sexy diet allows wild caught seafood but no other animal flesh. Eating a pescatarian diet is basically a vegetarian diet with the addition of seafood. Americans eat way too much animal protein from factory-farmed animals that contain antibiotics, growth hormones and even diseased flesh. Removing (or cutting back on) these foods helps to reduce acid in your body and is more sustainable for the planet.
Do eat clean and lean protein choices including: wild caught seafood, eggs, beans, nuts, seeds and small amounts of organic or grass-fed dairy like Greek yogurt.
The Strong Safe & Sexy diet is gluten-free. Gluten is the protein found in wheat, barley and rye and it is an inflammatory agent. Also, most foods in which wheat is found are foods that spike blood sugar and insulin levels, one of the main causes for weight gain. The most common foods that usually contain wheat are: breads, pasta, pizza, boxed cereals, bagels, muffins, pastries, cookies, brownies, pretzels, crackers, and beer. Many store bought sauces will also sneak wheat and gluten in there too. Read ingredients!
Simply replacing breads, pizza, pasta, cookies, and brownies with their gluten-free counterparts is NOT part of the Strong Safe & Sexy plan. Removing these foods altogether is the strategy for weight loss. I usually recommend cutting these foods out completely for a period of at least 3 weeks (depending on the amount of weight one needs to lose). Once weight loss is achieved there is room to have indulgences in your Strong Safe & Sexy lifestyle.
Do eat the following foods that are naturally gluten-free in small portions: quinoa, rice, corn, legumes, seeds, coconut flour, and oats (if marked gluten-free).
Fill up on vegetables and most importantly the leafy greens. Spinach, kale, collard greens, arugula, bok choy, Swiss chard and more are great alkalizing foods, low in calories and are a great plant-based source of calcium. Obviously, including all the colors of the rainbow is essential but too often our leafy greens are left out.
Eat healthy fats:
Anti-inflammatory fats are encouraged in the Strong Safe & Sexy plan. These omega 3 fatty acids found in wild caught fatty fish like salmon, avocado, pumpkin seeds, hemp seeds, chia seeds, walnuts, and pasture raised eggs. When cooking at high temperatures, use unrefined coconut oil.
Avoid all refined vegetable oils like corn, soy, and safflower.
Pack a probiotic punch:
The Strong Safe & Sexy diet’s focus is to decrease inflammation in the body, especially in the gut. When that is achieved, your metabolism quickens and helps you digest food quicker as well as absorb nutrients. After years of a processed food diet, many have so much inflammation in their gut that they cannot absorb vitamins and minerals leaving their bodies deficient. After removing wheat, meat and sugar, we then add probiotic foods to the diet to help increase healthy bacteria.
Foods that naturally contain probiotics include: organic Greek yogurt, sauerkraut, miso, kefir, kimchi, tempeh and kombucha. If none of these foods tickle your fancy, probiotics are available in supplement form.
Free of Refined Sugars:
Avoid all refined sugars and sweeteners, including artificial sweeteners. Your body will eventually start to crave sugar less the less you eat.
Eat naturally sweet foods like fruit and sweet potatoes to calm your cravings.
Free of Frankenfoods:
A “Frankenfood” is not a real food, it was developed in a lab. Fake “chicken” and other “meats” are usually filled with soy protein isolates and gluten. Stay away from these foods and instead make better quality plant-based versions of your favorite foods like burgers. For example: try a quinoa/chick pea burger or a black bean burger.
You must exercise your mental muscles as much as you do your physical ones in order for you to overcome the hurdles of your weight loss journey (oh and life too!).
Some tools I recommend using to work your mental muscles include:
One of the simplest techniques to use is a mantra to help combat any negative thoughts or feelings you may have along your journey. A mantra is a saying that you repeat in your head over and over again so your subconscious mind begins to believe it.
Here’s how to build your own mantra.
Start with the words: I AM.
Then use an empowering word or phrase that is the opposite of the negative feeling you are having.
For example: if you are feeling weak, defeated, fearful and unattractive, use the mantra: I AM STRONG, SAFE & SEXY!
I love martial arts for both mental and physical fitness. However, I know it’s not for everyone. If you love it, then go for it, full steam ahead! If not, I encourage you to create your own fitness routine that gives you all of the following benefits that martial arts gives you:
High intensity interval training (HIIT): at least 2 X’s per week
Sustained moderate cardio: at least 2 X’s per week
Strength training: at least 2 X’s per week
Flexibility: 7 X’s per week
Rest day: 1 day per week
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