Mixx Yoga Nutrition Guide. FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
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1 DAY 1 Country Choice Organic - Irish Style Steel Cut Oats - Cooked, 1/4 cup dry g 3g 5g 0mg 0mg 1g 4g Honey, 1 tbsp 64 17g 0g 0g 0mg 1mg 17g 0g Whole Foods 365 Organic - Cinnamon (Spice), 0.25 tsp 2 0g 0g 0g 0mg 0mg 0g 0g Tj Chia Seeds - Chia Seeds, 0.5 Tbsp 35 1g 3g 2g 0mg 23mg 0g 3g Trader Joe's - Organic Chicken Breast Tenders, 6 oz 195 0g 2g 39g 98mg 113mg 0g 0g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Sushi - Nigiri Yellowtail, 6 piece g 6g 18g 36mg 168mg 6g 0g Generic - Toro Sushi, 1 piece 50 8g 1g 4g 0mg 0mg 0g 0g Moshi Sushi - Nigiri Salmon, 4 piece g 4g 20g 32mg 116mg 4g 0g Japanese - Seaweed Salad, 45 g 63 4g 5g 2g 0mg 762mg 2g 1g Trader Joe's - Happy Trekking Trail Mix, 1/4 Cup g 11g 4g 0mg 20mg 8g 2g Cuties - Tangerine, 2 small 80 17g 0g 1g 0mg 4mg 13g 4g Sour plum, 0.67 container g 4g 12g 0mg 0mg 0g 0g Dates - Medjool, 4 date, pitted g 0g 2g 0mg 1mg 64g 6g Total 1, g 43g 110g 166mg 1,218mg 127g 21g Running (jogging), 6.7 mph (9 min mile) Vinyasa Flow Yoga Total NET CALORIES FOR DAY
2 DAY 2 Trader Joes - Albacore Solid White Tuna In Olive Oil, 4 oz drained 220 0g 12g 26g 50mg 360mg 0g 0g Ezkiel - 7 Sprouted Grains, 2 slice g 1g 8g 0mg 160mg 2g 6g Trader Joe's - Eggplant Hummus, 2 Tablespoons 35 4g 2g 2g 0mg 55mg 0g 2g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg Rice Bread, 2 slice 70 1g 5g 6g 215mg 65mg 0g 0g g 4g 4g 0mg 150mg 4g 2g Trader Joe's - Persian Cucumber, 3 cucumber 48 11g 0g 2g 0mg 0mg 5g 2g Sour plum, 1 container g 6g 17g 0mg 0mg 0g 0g Trader Joe's Organic - High Fiber O's Cereal, 1.75 cup g 1g 8g 0mg 161mg 13g 13g Quest Nutrition - Double Chocolate Chunk (Sugar Alcohol Added to Fiber, 60 grams 160 3g 6g 20g 5mg 250mg 1g 16g Dates - Medjool, 2 date, pitted g 0g 1g 0mg 0mg 32g 3g Cuties - Tangerine, 2 small 80 17g 0g 1g 0mg 4mg 13g 4g Total 1, g 51g 118g 280mg 1,792mg 92g 52g Mixx Yoga- Intermediate/advanced NET CALORIES FOR DAY
3 DAY 3 (Revised), 2 tbsp 70 10g 3g 0g 0mg 0mg 10g 0g Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0g 0g 1g 0mg 9mg 0g 0g Sprouts - Wild Caught Sockeye Salmon, 4 oz 190 0g 10g 24g 70mg 55mg 0g 0g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Trader Joe's - Eggplant Hummus, 2 Tablespoons Trader Joe's - Steamed & Peeled Baby Beets, 0.5 container (5 baby beets (85g) ea.) 35 4g 2g 2g 0mg 55mg 0g 2g 50 10g 0g 1g 0mg 38mg 9g 3g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg 70 1g 5g 6g 215mg 65mg 0g 0g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Rice Bread, 2 slice g 4g 4g 0mg 150mg 4g 2g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Trader Joe's - Steamed & Peeled Baby Beets, 0.5 container (5 baby beets (85g) ea.) Trader Joe's - Eggplant Hummus, 2 Tablespoons 50 10g 0g 1g 0mg 38mg 9g 3g 35 4g 2g 2g 0mg 55mg 0g 2g Banana Inches, 1 banana (118g) g 0g 1g 0mg 1mg 14g 3g Questbar - Cookies & Cream, 1 Bar (60 g) g 9g 21g 5mg 210mg 1g 14g Guava - Guava, 200 g g 2g 5g 0mg 4mg 18g 10g Sour plum, 1 container g 6g 17g 0mg 0mg 0g 0g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Dates - Medjool, 2 date, pitted g 0g 1g 0mg 0mg 32g 3g Total 1, g 55g 128g 304mg 1,336mg 136g 49g Mixx Yoga- Advanced NET CALORIES FOR DAY
4 DAY 4 (Revised), 2 tbsp 70 10g 3g 0g 0mg 0mg 10g 0g Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0g 0g 1g 0mg 9mg 0g 0g Banana Inches, 1 banana (118g) g 0g 1g 0mg 1mg 14g 3g Trader Joes - Albacore Solid White Tuna In Olive Oil, 4 oz drained 220 0g 12g 26g 50mg 360mg 0g 0g Trader Joe's - Beet Hummus, 4 Tablespoons 90 8g 5g 2g 0mg 200mg 4g 2g Ezkiel - 7 Sprouted Grains, 1 slice 80 15g 1g 4g 0mg 80mg 1g 3g Ezkiel - 7 Sprouted Grains, 1 slice 80 15g 1g 4g 0mg 80mg 1g 3g Trader Joe's - Beet Hummus, 4 Tablespoons 90 8g 5g 2g 0mg 200mg 4g 2g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg 70 1g 5g 6g 215mg 65mg 0g 0g Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0g 0g 1g 0mg 9mg 0g 0g (Revised), 2 tbsp 70 10g 3g 0g 0mg 0mg 10g 0g Kind - Blueberry Vanilla & Cashew, 1 bar g 10g 4g 0mg 25mg 11g 3g Raisins, Cup 33 8g 0g 0g 0mg 3mg 7g 1g Total 1, g 45g 93g 273mg 1,285mg 124g 22g Mixx Yoga - Intermediate NET CALORIES FOR DAY
5 DAY 5 Home made - Organic grass fed beef and mushroom sauce, 1 serving 300 0g 0g 0g 0mg 0mg 0g 0g Trader Joes - Organic Red Quinoa, 0.33 cup g 3g 8g 0mg 0mg 4g 4g Home made - Organic grass fed beef and mushroom sauce, 1 serving 300 0g 0g 0g 0mg 0mg 0g 0g Trader Joes - Organic Red Quinoa, 0.38 cup g 4g 9g 0mg 0mg 5g 5g Kind Plus - Pomegranate Blueberry Pistachio Bar, 1 bar (40 g) g 10g 4g 0mg 25mg 10g 3g Fresh Fruit - Oro Blanco Grapefruit, 1 cup 88 22g 0g 2g 0mg 2mg 1g 2g Total 1, g 28g 41g 10mg 603mg 92g 23g Swimming laps, freestyle, fast, vigorous effort Gentle yoga Total NET CALORIES FOR DAY
6 DAY 6 Ezkiel - 7 Sprouted Grains, 1 slice 80 15g 1g 4g 0mg 80mg 1g 3g Trader Joes - Organic Red Quinoa, 0.25 cup g 3g 6g 0mg 0mg 3g 3g Trader Joes - All Natural Lean Beef Stew Meat, 4 oz 140 2g 4g 23g 70mg 75mg 0g 0g Homemade - Veggie barley soup, 0.13 serving 119 0g 0g 0g 0mg 0mg 0g 0g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Trader Joe's - Organic Whole Carrots, 156 g (7" long, 1.25" diameter) 60 14g 0g 2g 0mg 120mg 10g 0g Mushrooms - Raw, 4 medium 16 2g 0g 2g 0mg 3mg 1g 1g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber Yogurt, 0% Milkfat, Plain, 1 cup (227g) 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g 130 9g 0g 23g 5mg 95mg 9g 0g Kind Plus - Pomegranate Blueberry Pistachio Bar, 1 bar (40 g) g 10g 4g 0mg 25mg 10g 3g Fresh Fruit - Oro Blanco Grapefruit, 1 cup 88 22g 0g 2g 0mg 2mg 1g 2g Banana Inches, 1 banana (118g) g 0g 1g 0mg 1mg 14g 3g Total 1, g 26g 83g 85mg 855mg 131g 24g Mixx Yoga - Intermediate NET CALORIES FOR DAY
7 DAY 7 Trader Joes - All Natural Lean Beef Stew Meat, 4 oz 140 2g 4g 23g 70mg 75mg 0g 0g Trader Joes - Top Sirloin Filet, 0.5 lb(s) 320 0g 10g 50g 100mg 120mg 0g 0g Mushrooms - Raw, 6 medium 24 3g 0g 3g 0mg 4mg 2g 1g Kirkland - Organic Extra Virgin Olive Oil, 0.25 tablespoon Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 31 0g 4g 0g 0mg 0mg 0g 0g 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Quest Bar - Protein Bar - Chocolate Chip Cookie Dough-cm, 1 bar g 9g 21g 5mg 210mg 1g 14g Blackberries - Raw, 100 g 43 10g 0g 1g 0mg 1mg 5g 5g Dates - Medjool, 2 date, pitted g 0g 1g 0mg 0mg 32g 3g Organic - Navel Orange, Medium, 1 Orange 65 18g 0g 1g 0mg 1mg 12g 3g Total 1, g 36g 132g 189mg 960mg 92g 29g Swimming laps, freestyle, fast, vigorous effort NET CALORIES FOR DAY
8 DAY 8 Trader Joe's - Organic Beef Patties, 85%lean, 100% Grass Fed, 1 patty, 4oz. Trader Joe's - Portobello Mushroom, Raw, Large, 2 large cap (5 inches across) 240 0g 17g 21g 75mg 75mg 0g 0g 52 5g 0g 3g 0mg 0mg 0g 0g Trader Joes - Organic Red Quinoa, 0.25 cup g 3g 6g 0mg 0mg 3g 3g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Trader Joe's - Portobello Mushroom, Raw, Large, 2 large cap (5 inches across) 52 5g 0g 3g 0mg 0mg 0g 0g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Trader Joe's - Steamed & Peeled Baby Beets, 0.5 container (5 baby beets (85g) ea.) 50 10g 0g 1g 0mg 38mg 9g 3g Trader Joes - Organic Red Quinoa, 0.25 cup g 3g 6g 0mg 0mg 3g 3g Quest Bar - Protein Bar - Chocolate Chip Cookie Dough-cm, 1 bar g 9g 21g 5mg 210mg 1g 14g Banana Inches, 1 banana (118g) g 0g 1g 0mg 1mg 14g 3g Fresh Fruit - Oro Blanco Grapefruit, 1 cup 88 22g 0g 2g 0mg 2mg 1g 2g Strawberries - Raw, 5 large (1-3/8" dia) 29 7g 0g 1g 0mg 1mg 4g 2g Fennel - Bulb, raw, 0.5 bulb 36 9g 0g 1g 0mg 61mg 0g 4g Total 1, g 52g 85g 90mg 1,158mg 106g 46g Mixx Yoga + Gentle (back to back) NET CALORIES FOR DAY
9 DAY 9 Trader Joe's - Organic Chicken Breast Tenders, 6 oz Trader Joe's - Murasaki Sweet Potatoesgrams, 130 g 195 0g 2g 39g 98mg 113mg 0g 0g g 0g 3g 0mg 45mg 8g 4g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Trader Joe's - Organic Chicken Breast Tenders, 6 oz Trader Joe's - Murasaki Sweet Potatoesgrams, 130 g 195 0g 2g 39g 98mg 113mg 0g 0g g 0g 3g 0mg 45mg 8g 4g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Quest - Quest Bar - Smores - Protein Bar, 1 bar (60g) g 8g 20g 5mg 180mg 1g 13g Organic - Navel Orange, Medium, 1 Orange 65 18g 0g 1g 0mg 1mg 12g 3g Strawberries - Raw, 10 large (1-3/8" dia) 58 14g 1g 1g 0mg 2mg 8g 4g Total 1, g 34g 143g 215mg 1,393mg 127g 42g Gentle yoga NET CALORIES FOR DAY
10 DAY 10 Trader Joe's - Organic Multigrain Sandwich Bread, 1 slice g 2g 4g 0mg 170mg 0g 4g Trader Joe's - Organic Chicken Breast Tenders, 6 oz 195 0g 2g 39g 98mg 113mg 0g 0g Trader Joes - Organic Red Quinoa, 1/6 cup g 2g 4g 0mg 0mg 2g 2g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg 70 1g 5g 6g 215mg 65mg 0g 0g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Rice Bread, 2 slice g 4g 4g 0mg 150mg 4g 2g Trader Joe's - Beet Hummus, 2 Tablespoons 45 4g 3g 1g 0mg 100mg 2g 1g Quest - Quest Bar - Smores - Protein Bar, 1 bar (60g) g 8g 20g 5mg 180mg 1g 13g Blueberries - Raw, 6 oz(s) 97 25g 1g 1g 0mg 2mg 17g 4g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Total 1, g 39g 118g 332mg 1,367mg 112g 35g Mixx Yoga NET CALORIES FOR DAY
Nutrition Facts: 506 calories; 33 grams of protein; 47 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,136 mg potassium
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DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each Ham & Cheese/Bun 1 each Breakfast Bar - French Tst 1 each
DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each 280 48 Ham & Cheese/Bun 1 each 247 29.99 Breakfast Bar - French Tst 1 each 290 47 Turkey & Cheese/Bun 1 each 299 28.58 Breakfast
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Please note all advice contained within this document does not replace the advice of a medical professional. Please consult with your medical professional prior to any changes to your diet or nutrition.
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CONGRATULATIONS! 2009 Hard Exercise Works, LLC All Rights Reserved
This book is dedicated to all of our clients who have changed their lives with Exercise Coaching and the NuFit System and to those who are taking the next step to transforming their lives. CONGRATULATIONS!
DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each Ham & Cheese/Bun 1 each Breakfast Bar - French Tst 1 each
DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each 280 48 Ham & Cheese/Bun 1 each 247 29.99 Breakfast Bar - French Tst 1 each 290 47 Turkey & Cheese/Bun 1 each 299 28.58 Breakfast
DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each Ham & Cheese/Bun 1 each Breakfast Bar - French Tst 1 each
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DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each 280 48 Ham & Cheese/Bun 1 each 247 29.99 Breakfast Bar - French Tst 1 each 290 47 Turkey & Cheese/Bun 1 each 299 28.58 Breakfast
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Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.
DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each Ham & Cheese/Bun 1 each Breakfast Bar - French Tst 1 each
DESCRIPTION PORTION CALS CARBS SACK LUNCH Breakfast Bar-Ban Choc 1 each 280 48 Ham & Cheese/Bun 1 each 247 29.99 Breakfast Bar - French Tst 1 each 290 47 Turkey & Cheese/Bun 1 each 299 28.58 Breakfast
to go get cosi. get it online. orders.getcosi.com
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