Get Back in the Kitchen! Easy Healthy Meals for the Non-Chef by Kathy and Andrew Judson

How To Use This Cookbook This cookbook can be used in conjunction with or without a Fitness Anywhere Customized Nutrition Plan. Those on a plan will be able to plug in each recipe if they desire when suggested, so that those who are more challenged in the kitchen can make something great with the suggested grocery list. I’ve written each recipe in the simplest and most general way, not to conform with a traditional cookbook style, but to help out those who don’t know their way around a kitchen as well, or for those who are used to cooking in a much more relaxed style; ie. a little pinch of this, a little splash of that. Eating for your Body Type The Ectomorph: An Ectomorph will generally have a tough time gaining weight whether it is muscle or fat. Most are thin and have little muscle, giving them a frail appearance. Ectomorph's are also not very athletic and don't have as much stamina as a Mesomorph, but with training, that will change. One key fact with the Ectomorph, is that muscular growth is slower and fat gain is very minimal. This means your weight gain will be cleaner, since the body of an Ectomorph metabolizes everything very fast, so fat gain is minimal. Ectomorph Meals: Eating slow absorbing carbs and proteins is important for gaining muscle. Slow absorbing things will stay inside the small intestine longer for long-lasting absorption. The Mesomorph: A Mesomorph is like the best of both worlds from the Ectomorph and Endomorph. This body type builds muscle quickly and can also lose fat quickly. This body type is muscular and athletic, often with broad shoulders and strong legs. This is the body type most men wish they could be, but unfortunately few actually are this body type. Basically for a Mesomorph you have the advantage of dropping fat and gaining muscle. Mesomorph Meals: There aren't many major challenges to overcome like trying to gain muscle or drop fat because a Mesomorph does that easily if the person is putting an effort into it. Eating 6 meals a day or more, one meal every 3 hours and drinking lots of water, while eating slow absorbing carbs is ideal for this body type. Endomorph: An Endomorph is basically someone who has trouble losing fat, but gains both fat and muscle easily. They are characterized by flabby and rounded muscles and have a soft look to them. Basically, an endomorph's biggest challenge is dropping the weight. Once that has been accomplished with a careful diet, the fat can be kept off and the muscle will come at a steady pace. The good news for an endomorph is that they have wide powerful frames under all that fat and can gain muscle easily. Endomorph Meals: When combined with training, diet will be responsible for 95% of weight loss. If you do not eat under your calorie maintenance level then you will never be able to drop the pounds. If you continue eating poorly while training, then all that training will be in vain because you won't shed an ounce. Basically you want to eat below your calorie maintenance level. Eating 6-8 small meals a day, drinking lots of water, eating fewer carbohydrates, and more protein will help with weight loss. Eating more protein ensures that your muscle won't be burned for energy when you eat less carbs. Although you will have some muscle loss when dropping the pounds, you want to keep as much muscle as you can, so that when you cut the body fat, you maintain some muscle mass. Shopping, Kitchen Staples and Must Haves When shopping, we’d hope that you’d buy organic produce as much as possible. If you can’t buy organic, wash it, soak it and get those chemicals off the vegetables before they reek havoc on your hormonal system, making it difficult for you to lose weight. Aim for buying "the dirty dozen" as organic if possible. The dirty dozen are: Apples, celery, sweet bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, blueberries and potatoes. If it doesn’t specifically say organic in our ingredient list in this cookbook, assume it. As for meats, we’d hope that you buy free-range, antibiotic-free, hormone-free and local. Dairy is in its best version when it comes from a goat and is organic. If it must come from a cow, make sure it is organic and local. If in the Ottawa area, go see Joel at Sasloves in Westboro, who has some really great choices. Those in the Essex County area, go see Mark Muzzin at The Butcher of Kingsville. For all others, it may just take a bit of research. Most butchers will make a point of getting you what you'd want if they know there is a demand. Here is a brief list of "kitchen must-haves" for your pantry: Herbes de Provence Sea Salt Coconut Oil Olive Oil Apple Cider Vinegar New Zealand Whey Protein Powder Quinoa Quinoa Flour Quinoa Flakes Quick Oats Steel Cut Oats Ground Black Pepper Stevia Sweetener or Xylitol Sweetener Sirachi Gluten Free Hot Sauce Dijon Mustard Turmeric Bragg’s Gluten Free Soy Sauce Chia seeds Almonds Real Maple Syrup or E.D. Smith’s No Sugar Added Syrup Equipment and Useful Tools: Garlic crusher Meat thermometer Acti-Fryer Nutra Bullet Slap Chop or Mini Food Processor Large and medium frying pans Large pot Silpat In the fridge every week: 2% goat’s milk Goat’s butter or coconut spread Organic Greek plain goat yogurt Free-range eggs Baby spinach and kale Limes and lemons – for flavour and citrus water Natural organic almond butter

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