The No More Excuses Diet (69 page)

SMR UPPER BACK

Lie faceup on a mat. Position a foam roller under your upper back and rear shoulders. Keep your head up and feet on the mat. Apply weight and allow the foam roller to roll up toward your neck and down toward your mid-back.

SMR HAMSTRINGS

Lie faceup on a mat. Position a foam roller underneath your thigh, while supporting your body weight with your legs and arms as shown. Apply weight and allow the foam roller to roll up toward your glutes and down toward your knees. Repeat on the other leg.

LATISSIMUS DORSI

Lie on your side on a mat, support your body with your legs and arms as shown, and lie with a foam roller on the wings of your body. Apply weight and allow the foam roller to run down toward your waist and up toward your armpit. Repeat on the other side.

CHILD’S POSE

Kneel on a mat. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Extend your arms in front of your body and sit your hips back toward your heels. Reach your forehead toward the floor.

CAT-COW STRETCH

Get on all fours on a mat. Breathing deeply, arch your back like a cat. Gently return to resting position. Now, allow your torso to bend toward the floor, forming a downward curve.

SEATED SPINAL TWIST

In a seated position, place your right knee on the outside of your left leg. Twist your torso to the left, placing your right arm outside your right knee.

PROTEIN

beef (lean cuts)

buffalo

chicken breast

cod fillets

cottage cheese (low-fat)

crab

egg whites or substitutes

ground turkey

haddock

lobster

orange roughy

salmon

shrimp

tilapia

trout

tuna

turkey bacon

turkey breast

wild game meat

SOURCES OF PROTEIN FOR VEGANS

beans

chickpeas

edamame

leafy greens

lentils

nuts

peas

quinoa

seeds (sesame, sunflower, poppy)

soy milk

tempeh

tofu

CARBOHYDRATES

Complex

barley

beans (black, kidney)

bread (whole-wheat)

brown rice

buckwheat

bulgur

cereal (high-fiber)

corn

couscous

lentils

millet

oatmeal

pasta (whole-wheat)

popcorn

potatoes

pumpkin

squash

tortillas (whole-wheat)

Vegetables

artichokes

arugula

asparagus

avocados

bell peppers

broccoli

Brussels sprouts

cabbage

cauliflower

celery

corn

eggplant

grape tomatoes

green beans

jicama

kale

leeks

lemons

limes

mushrooms

olives

onions

pumpkin

romaine lettuce

salad greens

shallots

snow peas

spinach

squash

tomatoes (regular and Roma)

turnips

water chestnuts

zucchini

Simple

apples

bananas

bread (white)

carrots

figs

fruit juice

grapefruit

guava

high-fructose corn syrup

honey

kiwi

mangoes

maple syrup

milk

molasses

nectarines

oranges

pasta (white)

pears

rhubarb

rice (white)

sugar

yogurt

DAIRY PRODUCTS

butter

cream and/or milk

feta cheese

goat cheese (mild)

Greek yogurt (plain or vanilla)

havarti cheese