Radio Interview with KC Armstrong at WMAP

Get inspired and motivated to be fit..mind and body! Susan Urban Fitness Mind and Body will show you how!

One of the most important services our company provides is the transformation of the over 40 woman. Every season has it’s own benefits and challenges. We help the over 40 woman rise to the occasion and be her personal best.

Over 40 brings changes in all areas of life. Not only do we help you address your challenges, but we educate our clients and equip them with the information they need for what can be the best time of their lives. Then we celebrate your triumphs together in a supportive group of women like you!

Susan Urban uses Hypnosis and Time Line Therapy to help rid her clients of anxiety and symptoms. Often we allow challenges to hold us back. Susan provides individual and group sessions that leave that constant state of worry behind, which opens the door to total transformation.

Below you will find a link to our radio interview with KC Armstrong at WMAP. His show, “World’s Most Amazing People” is dedicated to inspiring and celebrating the triumph of human spirit over adversity.

Listen to Susan’s Interview here….

2019 Spring Transformation Challenge

Happy almost Spring!  I hope you had an incredible start to 2019.

It feels like we just started a brand new year, and now is the perfect time to start fresh and make the changes you need to lose that winter bloat and get your body to where you want it.

If you’re anything like most people, you probably found yourself unbuttoning your pants over the cold season.It just seems to sneak up on you! First it was Thanksgiving, and the next thing you know its January, then February and you’re 5-10 pounds heavier and your clothes are all fitting a little tighter.I completely understand! That’s exactly why I’ve created a Done-for-You Solution that will show you EXACTLY what you need to do to drop 2 pants sizes, lose that holiday bloat, and get your energy back….all in 28 short days! It’s literally a BLUEPRINT for success…so that in just 4-weeks, you’ll be able to completely transform your body.
 Our 2019 SPRING TRANSFORMATION CHALLENGE is starting March 25th!This one is extra special and I’ve got some incredible things planned for you, so there are limited spaces available.

If You Are Ready to:SHED those extra HOLIDAY POUNDS, KICK-START your Metabolism Get Rid of Cravings, INCREASE YOUR ENERGY, SLEEP BETTER at night and COMMIT to yourself for 28 Days….Then NOW is the time to take action.  Click HERE NOW to Learn More! 

You can join us from anywhere in the world. We take your success as a personal mission and we are 110% committed to each and every person who trusts Susan Urban Fitness with their health and fitness.Today is the FIRST day we’re launching our Spring Transformation Challenge!

We’re offering a special FAST-ACTION, Early Bird price for the first 3 of people to register for this challenge.  You get to participate even if you are not living in or near Manhasset. Email us if you are interested at susan@susanurbanfitness.comIf you’re ready to make a change, then CLICK HERE to take the first step to reach your goals.

If you have any questions or want to make sure this challenge is for you, then simply call us at 516-817-3537.

Happy Spring!
Susan Urban

P.S.  Don’t miss your opportunity to join us!  This is not like ANYTHING you’ve ever done before.  If you’re on the fence about joining, just give us a call and we’ll help answer any questions you have.

The Dangers Of Gluten

Gluten is one of the most common food sensitivities a person can have.  It is linked to over 55 diseases!!!  Gluten is actually a protein that is found in wheat, rye, barley, spelt, and some oats.  It is extracted from these grains and used in other foods to add texture and protein as well.  No human can digest gluten from wheat, rye, and barley.

Gluten is highly addictive.  You have receptors in your brain that are affected by gluten much the same way that Opium affects them.  This is one reason why it can be so difficult to eliminate from your diet. 

Gluten is known to cross the intestinal barrier, either intact or partly digested and can disproportionally feed the bacteria in the gut, leading to gut dysbiosis.  It also stimulates the release of zonulin, which acts directly on the tight junctions in the gut; this causes them to open up and allows the contents of the gut to leak out.  Once gluten has leaked out, it interacts with the immune system of the gut. Doesn’t sound good, does it?

What is Gluten Sensitivity?

Gluten sensitivity is a disorder of the immune system that has a wide range of manifestations throughout the body and brain.  When gluten is consumed, the immune system responds by producing inflammation, and this inflammation damages tissues throughout the body.  The immune response from gluten is delayed (from 10 minutes to 2 days) but long lasting.  Many people who have gluten sensitivity seem to have zero symptoms, which can make the diagnosis and avoidance more difficult.  Whether or not we experience a reaction to gluten is due to crossing an imaginary threshold in the body.  This is an internal process so most of us don’t even know when it happens.

Symptoms can vary but no tissue, organ, or glands in the body are immune to the affects of gluten.  The brain and nervous system are commonly affected causing:  difficulty concentrating, memory problems, fatigue, and irritability. 

“In children, gluten sensitivity is linked to disorders such as ADD and ADHD, depression, anxiety, and apathy.”

-Dr. Tom O’Bryan

The following are examples of diseases and symptoms that can be triggered by gluten.  This list includes but is not limited to:

Fatigue Liver Disease Hormonal Imbalance

Infertility Diarrhea/Constipation Brain Ataxia

Obesity Some Cancers Dermatitis

Diabetes Headaches/Migraines Being Underweight

Depression ADD/ADHD Muscular Pain

Rheumatoid Arthritis Acid Reflux MS

Anxiety Autism Alzheimer’s

Thyroid Disease Brain Fog/Poor Memory Osteoporosis

Gas/Bloating

Where Gluten Hides

Any packaged or prepared foods, candy or beverages such as hot chocolate and soda, need to be checked for hidden gluten containing ingredients.  This includes salads, soups, and, so-called “healthy” options.  Common hidden sources of gluten include but not limited to:  artificial colors, baking powder, broths, caramel color, emulsifiers, food starch, modified food starch, French fries, hydrolyzed protein, maltose, natural flavorings, and non-dairy creamers.  If you are buying anything in a package you MUST read labels carefully to make sure the item is gluten free.  The good news is that animal proteins, fruits, vegetables, and healthy fats are naturally gluten free! 

Do I need to Avoid Gluten Completely

“Just a little bit” of gluten is enough to cause a significant reaction from the immune system and the effects can last weeks or even months.  It can take up to 6 months for the immune system to calm down and heal from a single small exposure!  With that being said, if you have a known autoimmune disease/condition (overactive immune system) I encourage you eliminate gluten from your diet for the rest of you life.  Trust me, your body will THANK YOU!

“Gluten is the most common environmental toxin that we are exposed to.”

-Dr. Tom O’Bryan

Why would we continue to eat something that causes/increases inflammation and increases gut permeability (leaky gut) every single time we eat it?

If you have not done so already, I HIGHLY encourage everyone to pull gluten out of their diets for at least 21 days and notice how they look, feel, and perform. 

If you suffer from…..Bloating, Constipation or Diarrhea, Difficulty Concentrating, Difficulty Losing Weight, Fatigue, Food Cravings, Joint Pain….?  If you answered “YES!” to any of those questions, you’re not alone and you are a great fit for our 21 Day Program.  

WHY DO WE OVEREAT?

Brian Wasnik, Professor at Cornell University did research on why we overeat and how external cues influence us. Here are some revealing facts:

·LARGE BAGS. For moviegoers: when people were given a larger bucket they ate anywhere from 34 to 45 percent more, depending on the freshness of the popcorn.
·DISTANCE. Secretaries who had Hershey Kisses sitting directly at their desk ate about 9 candies each day. If the candy was placed six feet away from the desk, they only ate about four pieces.

·NAMES. Some cafes revealed that if they called their “Italian pasta” “Succulent Tuscany Pasta” sales jumped 27 percent. Same goes for “chocolate cake” and “Belgian Black Forest Cake”. If you see a fancy name, you will be led to believe that tastes better.

·ENTERTAINING. When you entertain, make sure that the first thing your guests eat is your best thing that you cooked. It has a powerful halo effect on everything else you will serve.

·EXPECTATION. People perceive a brownie or any other foods served on fancy china to be remarkably better, than served on napkins or paper plates. Next time you have people over for dinner, put out the nice china, pretty tablecloth and candles and people will think the dinner is amazing.

·FAMILY STYLE. If you leave food on the table, as in family style people will eat more.

·SPEED. If you are paired with a person who eats fast, you will eat about 50 percent more during your meal, than if you were sitting across somebody who eats slowly.

·REFILLABLE BOWLS. People were given unknowingly refillable soup bowls and ate 73 percent more than others. Their explanation was, “how can I be full? I have half a bowl of soup left.”

·ORGANIC. If people are given food labeled “organic” they estimate the caloric content to be 15 to 20 percent lower than nonorganic food.

·LOW FAT. If you give people a food that they think is low-fat, they eat 21 to 46 percent more calories. Their explanation is that if you eat something that isn’t as good as the real thing, you deserve a little bit more.

·EXERCISE. People who exercise frequently consume more calories, in particular from dessert, because they feel they deserve a treat.

·EXCUSES. People seem to always find a rationale to eat more. We are influenced by thoughts like, “I wanted to start my weight loss program today, but today was a difficult day”, or “today is a day to celebrate”, or “it’s Friday”…..or whatever.

·DRINKING. You will serve 20 percent more beverage in a short, wide glass than a tall one.

·BUFFET. People ate significantly less at a buffet if the food was covered.

HOW NOT TO OVEREAT

  • ·Use smaller bowls
  • Use smaller dinner plates
  • Package things in smaller containers, especially if you shop in bulk
  • Store foods that are healthier in front and center of your cupboards, so it’s the first thing you see
  • Don’t serve family style
  • Use smaller spoons
  • Use 100 calorie packs instead of eating out of large bags
  • Put your fruit bowl on your counter instead of in the refrigerator

95 percent of the population has a hard time with “mindful eating”. Our lives are way too chaotic to accommodate that. Screaming kids running around our homes, endless to-do lists, thoughts about work, and other distractions make it difficult to stay in control. The solution is to set up your environment to eat less, by ridding your closets and refrigerators of junk food.

References: Nutrition Action Healthletter, May 2011

DO YOU WANT TO ACCELERATE YOUR WEIGHT LOSS?

Accelerate your weight loss

You are obviously reading this because you are motivated to lose weight. Are you just starting your path on getting slimmer or have you hit a weight loss plateau? Either way I have some very effective tips for you. I promise that if you start implementing these strategies into you daily life you will be successful in lowering your body weight and get healthier too.

Remove these six unhealthy foods from your diet.

1. SODA. Soda is the number one source for empty calories. If you drink soda you are more prone to diabetes. Research has shown that by drinking just one twelve-ounce soda a day, you can gain 15 pounds in one year. What about diet soda? The goal should be to wean yourself off of super sweet foods and diet sodas happen to taste sweeter than anything found in nature. Drinking diet soda will perpetuate your desire for intensely sweet flavors.

BETTER CHOICE: Drink WATER or unsweetened iced tea. Green tea boots your immune system and aids in weight loss.

2. FOODS WITH TRANS FATS. Cookies, baked goods, French fries, microwave popcorn, movie popcorn, frozen meals, crackers, cake mixes, candy and many salty snack foods all contain trans fats. Look for the words partially hydrogenated oil, hydrogenated oil, palm oil or palm kernel oil on the label. These fats are artery clogging and raise your LDL cholesterol. Research suggests that you are more likely to gain weight if you eat trans fats and they cause body fat to be stored in the abdominal area.

BETTER CHOICE: Olive oil, canola oil, butter. Sesame oil (great for stir fries), walnut oil (excellent in dressing) and peanut oil are some of my personal flavorful favorites. Especially olive oil is rich in cholesterol-lowering monounsaturated fat.

3. FRIED FOODS. First you should know that restaurants deep-fry their foods in trans fats. See note above. Trans fats are much cheaper than natural oils and therefore very lucrative for businesses. Eating these fats will not help with your weight loss efforts or enhance your health. Fried foods are highly addictive, they will age you and they are loaded with calories.

BETTER CHOICE: Oven fried foods. I love oven fried fries and sweet potato fries. Simply cut potatoes into strips (or any kind of root vegetables, like carrots, parsnips, onions…), toss them with a little bit of olive oil, salt and pepper and cook them in a 425 degree oven until toasty brown. You can cook chicken, fish and other vegetables the same way. Your food develops a delicious crispy outside.

4. and 5.WHITE BREAD and REGULAR PASTA. Not all carbohydrates are the same. White “fluffy” carbohydrates, as I like to call them, will add fluff to your body. These fluff foods are made from refined grains without any nutritional value. Healthy fiber, B vitamins, vitamin E and disease-fighting phytochemicals have been stripped from these foods.

BETTER CHOICE: Whole Grain Bread and Pasta. These carbs are a good source of energy and fiber. High fiber foods are bulkier and processed more slowly by the body than other types of foods, which helps keep you fuller longer. When you add fiber to your diet, you will eat fewer calories and shed pounds. Just remember to drink lots of water in addition. When you check the ingredient list, make sure that the first ingredient always has the word “whole” in front of it.

I can not end this message without urging you to INCREASE YOUR ACTIVITY LEVEL. Exercise, just like food and water, is the best nourishment for you body. By exercising for an hour a day you will not only expedite your weight loss tremendously, but you will also gain strong muscles, bones and increase your metabolism.

If you think one hour is a long time, think about how you make time for everybody and everything else. Put yourself first and make a commitment to yourself. It will pay off big time and benefit everybody who’s around you.

Gluten

Gluten is one of the most common food sensitivities a person can have. It is linked to over 55 diseases!!! Gluten is actually a protein that is found in wheat, rye, barley, spelt, and some oats. It is extracted from these grains and used in other foods to add texture and protein as well. No human can digest gluten from wheat, rye, and barley.
Gluten is highly addictive. You have receptors in your brain that are affected by gluten much the same way that Opium affects them. This is one reason why it can be so difficult to eliminate from your diet. Gluten is known to cross the intestinal barrier, either intact or partly digested and can disproportionally feed the bacteria in the gut, leading to gut dysbiosis. It also stimulates the release of zonulin, which acts directly on the tight junctions in the gut; this causes them to open up and allows the contents of the gut to leak out. Once gluten has leaked out, it interacts with the immune system of the gut.

What is Gluten Sensitivity?
Gluten sensitivity is a disorder of the immune system that has a wide range of manifestations throughout the body and brain. When gluten is consumed, the immune system responds by producing inflammation, and this inflammation damages tissues throughout the body. The immune response from gluten is delayed (from 10 minutes to 2 days) but long lasting. Many people who have gluten sensitivity seem to have zero symptoms, which can make the diagnosis and avoidance more difficult. Whether or not we experience a reaction to gluten is due to crossing an imaginary threshold in the body. This is an internal process so most of us don’t even know when it happens.

Symptoms can vary but no tissue, organ, or glands in the body are immune to the affects of gluten. The brain and nervous system are commonly affected causing: difficulty concentrating, memory problems, fatigue, and irritability.

“In children, gluten sensitivity is linked to disorders such as ADD and ADHD, depression, anxiety, and apathy.”
-Dr. Tom O’Bryan

The following are examples of diseases and symptoms that can be triggered by gluten. This list includes but is not limited to:

  • Fatigue
  • Liver Disease
  • Hormonal Imbalance
  • Infertility
  • Diarrhea/Constipation
  • Brain Ataxia
  • Obesity
  • Some Cancers
  • Dermatitis
  • Diabetes
  • Headaches/Migraines
  • Being Underweight
  • Depression
  • ADD/ADHD
  • Muscular Pain
  • Rheumatoid Arthritis
  • Acid Reflux
  • MS
  • Anxiety
  • Autism
  • Alzheimer’s
  • Thyroid Disease
  • Brain Fog/Poor Memory
  • Osteoporosis
  • Gas/Bloating

Where Gluten Hides

Any packaged or prepared foods, candy or beverages such as hot chocolate and soda, need to be checked for hidden gluten containing ingredients. This includes salads, soups, and, so-called “healthy” options. Common hidden sources of gluten include but not limited to: artificial colors, baking powder, broths, caramel color, emulsifiers, food starch, modified food starch, French fries, hydrolyzed protein, maltose, natural flavorings, and non-dairy creamers. If you are buying anything in a package you MUST read labels carefully to make sure the item is gluten free. The good news is that animal proteins, fruits, vegetables, and healthy fats are naturally gluten free!

Do I need to Avoid Gluten Completely

“Just a little bit” of gluten is enough to cause a significant reaction from the immune system and the effects can last weeks or even months. It can take up to 6 months for the immune system to calm down and heal from a single small exposure! With that being said, if you have a known autoimmune disease/condition (overactive immune system) I encourage you eliminate gluten from your diet for the rest of you life. Trust me, your body will THANK YOU!

“Gluten is the most common environmental toxin that we are exposed to.”     -Dr. Tom O’Bryan

Why would we continue to eat something that causes/increases inflammation and increases gut permeability (leaky gut) every single time we eat it?
If you have not done so already, I HIGHLY encourage everyone to pull gluten out of their diets for at least 21 days and notice how they look, feel, and perform.

What to expect when you work with us!

Our programs help you achieve remarkable results!  If you are ready to change your thoughts and change your life, choose one of our classes and services to achieve results like Rosanna!

WATCH VIDEO HERE

Whatever your challenges, our program is customized for your needs and fitness level. Be the best version of yourself in less time than you ever imagined!

Pillar 1:  GOALS AND MILESTONES

  • Get laser-focused on your goals and what you want to achieve
  • Identify why your goals are so important to you!  What is going to keep you fired up?
  • What would it mean to you to achieve your goals?
  • Set milestones and break your longer term goals up into smaller, short-term goals.

If you enjoyed this video, please subscribe to our YouTube channel.   Visit our SERVICES page to see other ways Susan Urban Fitness Mind and Body can help you change your mind and change your life!

Recipes: Putting It All Together

What you have: 6 different meals with enough food to make 16 meals.

8 Roasted chicken breasts
2 large trays of roasted cauliflower and broccoli
4 cups of Tuna salad
4 cups of Egg salad
5 cups of pre-mixed salad
1 Lb. of Turkey breast

Meal Ideas

Tacos, 4 ways

Instructions:

• Pick your protein. 1) Chicken breast, 2) Egg salad, 3) Tuna salad, and/or 4) Turkey breast

• Heat up 3 corn tortillas, add ¼ cup of shredded cheese, and ½ of an avocado. Place your protein on each tortilla. Add 1 cup of roasted broccoli and cauliflower as a side dish and sprinkle with Parmesan cheese.

Big-Bold Salad, 4 ways

Instructions:

• Pick your protein. 1) Chicken breast, 2) Egg salad, 3) Tuna salad, or 4) Turkey breast
• Prep a large plate with the pre-mixed salad (from step 8 above). Place 6-8 ounces of protein on top of salad. Add ¼ of a large avocado.
• Quick and easy dressing: Mix 1 TBSP olive oil with a splash of balsamic vinegar. Add the juice from a fresh lime or lemon and mix well.

You can also spice up your salad with the following easy add-ons: Sunflower seeds, Feta cheese, Sliced almonds, Peanuts, Olives, Diced apple

The best part about meal prep mastery is that once you have a solid foundation of the proteins and veggies, you can mix-and-match to find a winning combo that you love.

Maybe you want to add some tortilla chips to your salad?
Maybe you want some extra carbs, so you bake a huge potato to go with your pre-made protein and veggies?

The options are really endless.

As long as you’re eating protein and veggies with each meal, you’ll have a solid foundation to live a fit, lean lifestyle.

This one rule alone will have a dramatic effect on how you feel, how you look, and how you think.

EASY MEAL PREP FOR SUCCESSFUL WEIGHT BALANCE

Fit pros (including myself) are always talking about food  “prepping and planning” as the most important key to successful weight management and it occurred to me that I’ve never written about how to do it quickly and easily so I wanted to get this out to you real quick before I head out for my workout !

I am definitely not a master chef, but I’ve mastered a few quick, simple, and healthy meals that also support my lean, active lifestyle.

Here’s something that’s hard to argue with – the more meals you eat at home, the healthier and leaner you will probably be. There are of course exceptions to the rule, but for the vast majority of us, eating home-cooked meals often leads to improved body composition.
A time-crunched schedule is no excuse either.

All you need to do is prep once a week for 40-minutes and you’ll set yourself up to be a fat-burning machine.

When you hear the word “meal prep” what comes to mind? I don’t know about you, but most people automatically go to a dark, scary place – I think of stacks of Tupperware with carefully rationed portions. I think about giant amounts of bland chicken breasts, huge vats of brown rice, and tons of steamed broccoli. “The horror, the horror!”

For just a second, let’s drop the perception of meal prep as the Tupperware-carrying physique competitor that you see at the gym gulping his protein shake. Instead, picture a much simpler, more realistic version.

 Here’s a quick summary of my meal prep strategy:

1. Cook extra servings of various proteins and chop a bunch of core veggies to use in multiple dishes. This creates the base for most of your meals. To this, you can add a few select pre-made items (slicked chicken breast, bag of prepared greens, etc.) and boom – you have 80% of your meals for the week.

Now that doesn’t sound so hard, does it?

Meal Prep Made Easy

I’m going to completely change your whole meal prep perspective, and you’re going to learn some things that might surprise you.

For example, it’s OK to use fat. In fact, fat is healthy, and it tastes great. Both cheese and avocado (examples of fat) are excellent ways way to make food delicious.

Also, spices are your best friend, and don’t be afraid to use sea salt as long as your blood pressure is within normal ranges. As far as spices go, these 5 should definitely be in your kitchen arsenal:

1) Garlic – works with pretty much everything. Fresh garlic will always be the best, but use garlic powder if you have to. My favorite dishes that I use garlic: baked chicken, roasted veggies, and tuna salad. Pairs well with ginger and cumin.

2) Sea Salt – This one is a no-brainer as we all know adding salt to foods will bring out its flavor. I like to go with sea salt as it’s a purer form of salt that’s been processed less than its table salt counterpart.

3) Ginger – Strong and floral, ginger is a great way to add a little flair to any dish. I love using ginger in combination with soy on any chicken or fish dish. It works really well together. Pairs very well with garlic.

4) Cayenne – Ready to kick it up a notch? Cayenne will add some serious heat to any dish. I love using cayenne on eggs, in my tuna salad, or if I want to quickly add some heat to any dish. Pairs well with cumin.

5) Cumin – This pungent, powerful spice is the secret weapon for many meat dishes. This is one of the major ingredients in most curries. It can be slightly bitter as well. My favorite use of cumin is on chicken or beef stir-fry and always when I make my chili. I also use it on popcorn for some added flavor. It pairs well with garlic and ginger.

Knowing these spice combinations will immediately upgrade your cooking skills.

The main point is that cooking healthy meals doesn’t have to be difficult. I know for some of you cooking is an overwhelming task and you might have no idea where to start.

That’s totally OK.

Here is  an easy way to prepare 16 meals in 40-minutes. Yes, you heard that right – 40-minutes of focused time in the kitchen will give you 16 healthy meals that are high in protein and loaded with tasty vegetables.

The Ultimate Grocery-Shopping List

First things first, you’ll need to do some grocery shopping to pick up all the ingredients. Here’s your shopping list:

PRODUCE

2 large bags (1lb total) of mixed greens (pick your favorite – spinach, arugula, kale-notice how all of these come already pre-washed in bags)
5 large carrots
3 large onions (any variety will do)
1 large celery bunch
2 cucumbers
4 red peppers
2 heads of broccoli
2 heads of cauliflower
2 avocados

MEAT

3 lbs. chicken breast
1 lb. turkey breast (cooked)
4 cans tuna (solid white albacore)
1 dozen eggs

MISC

If you don’t have the below in your kitchen, get the following:
Salt
Pepper
Cumin powder
Cayenne powder
Garlic powder
Worcestershire sauce
Soy sauce ( or even better are Amino Acids)
Greek Yogurt
Parmesan cheese

Basic Cooking Supplies

3 large cooking trays or baking dishes
1 large pot
2 large bowls
4 small bowls
Knife
Chopping board

Meal Prep Instructions:

Ingredients-Meal-Prep:

1. Set up a timer for 40 minutes.

2. Remove all of your groceries from your fridge and cabinets.

3. Prepare yourself to make tuna salad, egg salad, baked marinated chicken, parmesan roasted veggies, and a roasted turkey salad.

Step 1:
Heat-And-Boil
Pre-heat the oven to 400 degrees, and heat a medium pot of water.

Step 2:
Marinade-Chicken
Place the chicken breast in a large Ziploc bag. Add 2 tbsp of oil olive, 2 tbsp soy sauce, 2 tbsp Worcestershire sauce, and 2 tbsp Greek yogurt. Mix well so every breast is well coated in the marinade. Set aside for 10 minutes.

Step 3:
Boil-Eggs
Carefully place 8 eggs into the pot of (almost) boiling water. Simmer the eggs for about 8 minutes. Cooking tip: Placing eggs into hot water will make the peeling process much easier down the road.

Step 4:
Loosely chop the broccoli and cauliflower into large florets and spread amongst 2 cooking trays or baking dishes. Sprinkle with olive oil, salt, and pepper.

Step 5:
Bake-Veggies-And-Chicken
Transfer chicken from Ziploc bag into baking dish. Place chicken, broccoli and cauliflower into the oven. Set the oven timer to 20 minutes.

Step 6:
Dice peppers, onions, cucumber, celery and carrots and set aside in separate small bowls.

Step 7:
Place tuna into large bowl and add half the chopped onions and celery. Add 2 tbsp of Greek Yogurt. Add salt, garlic powder, black pepper, cumin, and cayenne powder. Mix well and place in fridge. Your tuna salad is done.

Step 8:
Mix large bag of greens in a large bowl with chopped peppers, carrots, onions, and cucumbers. Chop turkey breast slices into 1-inch pieces and toss into salad. Set aside. Your roasted turkey salad is done.

Step 9:
Remove the pot with eggs from the heat and run under cold water for 30-60 seconds.

Step 10:
Peel eggs and mash them in a large bowl with the rest of the chopped onions and celery. Add 2 tbsp of Greek yogurt. Add salt, garlic powder, cumin, and cayenne powder, and mix until well-blended. Your egg salad is done.

Step 11:
Remove the veggies from the oven after 20 minutes. Sprinkle with parmesan cheese. Your parmesan roasted veggies are done.

Step 12:
Remove chicken breast 5 minutes later (for a total of 25 minutes of bake time). Your baked marinated chicken is done.

Step 13:
Take a big breath. You’re completely done. Meal-Prep-Done

(See putting it all together for more information.)