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HOLIDAY SURVIVAL GUIDERECIPIE BOOK

INTRODUCTIONWelcome to the Holiday Survival Guide. The holiday season is meant to be enjoyed. It’s a time to give thanks and celebrate our religious faiths with friends and family members. Unfortunately, the season can also be the most stressful, lonely, & unhealthy time of the year.

The average person can gain 6 to 15 pounds between November 1st and January 1st. Busy schedules, holiday parties, and stress lead to this dramatic weight gain. More importantly, this lifestyle is unhealthy and prevents us from our ultimate goal of becoming fi t.

Over the next several pages you will read how to best use the Holiday Survival Guide. The manual is not just another “workout or eating plan.” Our goal is to help you “Get Fit Not Fat” this holiday season.

Please read over this manual thoroughly in order to achieve the best results possible from the program. We wish you a very happy and healthy holiday season with your loved ones and friends, and thank you for the opportunity to serve you. Happy Holidays!

DISCLAIMER: This manual is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional fi tness advice. Do not start any nutrition or physical activity program without fi rst consulting your physician. The use of this program is at the sole risk of the reader. The author is neither responsible nor liable for any harm or injury resulting from the use of this program.

No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of PG Fit, LLC, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from PG Fit, LLC prior to publication. For more information, please contact:

Michael Romig - BS, CPT, CFT, FMS, PES, CES, RES, FT & CNOwner, PG Fit, LLC14405 Telge Rd. • Cypress, TX 77429832-303-7004 • www.pgfi t.com

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HOLIDAY SURVIVAL GUIDE: HOW TO GET THROUGH THE HOLIDAYS WITH NO REGRETS

Let’s face it: it is hard to stick to a healthy eating and exercise plan during theholidays. Everywhere we turn there are tempting foods and drinks—from treats at offi ce parties to our own traditional family favorites. When you add in a busy schedule fi lled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some eff ort, but you will thank yourself when January 1st comes!

YOUR GOAL: MAINTENANCEIn order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose. Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.

There are several ways to accomplish this:

• Don’t skip your workouts. Even moderate intensity workouts canburn 200-300 calories per hour. You need this calorie-burn to keepup with the richer food that you will be eating. You will also be lesslikely to overeat if you have just sweated through a hard workout!

• Eat breakfast. People who eat breakfast consume fewer caloriesthroughout the day than those who skip this important meal.

• Keep a food diary. Write down every single thing you eat—even ifit is only one bite of shrimp cocktail. It is a proven fact that keepinga food journal results in better weight control than not keeping one.

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• Monitor your hunger. Never show up at a party or buff et ravenous—you will most certainly overeat. Drink water and have a protein-

fi lled snack (such as nuts, cheese or a Core protein shake) before arriving. This will help you to have more self-control around the temptations.

• Weigh yourself once each week. Normally it is not a good idea tostep on the scale too often, but during the holidays it’s a great wayto stay on track with your goals. If you see the scale start to creep,you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding ina little more exercise.

• Watch your portion size. If you have an idea of how much food youare putting on your plate, you will be less likely to overdo it. Takea look at the chart below to familiarize yourself with portion sizesas they compare to your hand.

• Deal quickly with leftovers. If you have unhealthy leftovers inyour home, you are likely to indulge. Don’t leave them sittingaround. Freeze them, give them away or toss them. It’s notworth the temptation!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!

3

Palm3-4 ounces

(meat, fish & poultry)

Thumbnail1 Teaspoon

(butter, margarine,

mayonnaise & oil)

Fist1 Cup

(cereal, soup, fresh fruit

& raw vegetables)

Cupped Hand1/2 Cup

(pasta, rice, beans, potatoes,

cooked veggies, ice cream)

Two Cupped Hands1 Ounce

(chips, cracker & pretzels)

Thumb1-2 Tablespoons

(salad dressing, sour cream,

cream cheese & peanut butter)

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Prep Time: 30 minutesCook time: 30 minutesTotal time: 1 hourServes: 12

Ingredients

1 large sweet potato or yam (equivalent to 2 cups mashed)3 Tbsp. Coconut Flour3 eggs, whisked6-8 strips of bacon, dicedleftover rendered fat from bacon3-4 Tbsp. chives, thinly diced1 tsp. baking powder½ tsp. garlic powderHimalayan sea salt and pepper, to taste

Directions

Preheat oven to 415 degrees F. Poke holes in your sweet potato with a fork.Place in oven and bake for 30-40 minutes or until soft.

Once the sweet potato is done baking, turn over down to 375 degrees F. When your sweet potato is almost done cooking, place your diced bacon into a skillet and brown until crispy. Then place your cooked, crispy bacon on a plate covered with a paper towel to soak up the excess fat. The fat that is left behind in the pan, you will use in your biscuits.

When your sweet potato is done, peel and place in a bowl and mash with a fork. Then add in your eggs and mix well. Add bacon fat and mix. Add in your dry ingredients: coconut fl our, baking powder, garlic powder, and salt and pepper.

Finally add your diced cooked bacon and chives. Mix thoroughly. Now line a baking sheet with parchment paper and use a large spoon to drop your biscuits on the sheet, shaping them as needed. Try to make them all equal in size so they cook the same. Place in oven and bake for 22-27 minutes. Let rest. Top with some melted grass fed butter or ghee.

Note: if you don’t use bacon/bacon fat, add ¼ cup coconut oil, melted.

BACON & CHIVE SWEET POTATO BISCUITS

Ingredients 1 head of caulifl ower 1-2 Russet potatoes 2 Tbsp. butter ½ tsp. salt 1/8 tsp. white pepper 1 Tbsp. chives 1 container plain Greek yogurt (about 1 cup)

Directions

Wash and peel potatoes. Cover potatoes with water in a large saucepan. Bring water to boil and then turn down to medium heat and cook for 10-15 minutes. Cook long enough that you can put a fork through them.

Put 2-3 inches of water in the bottom of your steamer pan. Bring water to a boil and then turn down to medium to high heat. Wash and then cut caulifl ower in 2-3 inch pieces. Steam for 10-12 minutes.

Combine potatoes and caulifl ower and mash. If you have a food processors you can get a smoother consistency.

Add butter, salt, white pepper, chives, and Greek yogurt. Mix thoroughly.

CAULIFLOWER MASHED POTATOES

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Prep Time: 10 minutesCook Time: 1 hour 15 minutesMakes: (24) ¼ c. Servings

Ingredients

1 cup each, Coconut Flakes, Walnuts, Pecans, Hazelnuts, Almonds, Pepitas¼ cup Chia Seeds¼ cup Coconut Oil½ cup Unsweetened Applesauce2 tsp. Cinnamon¾ tsp. Himalayan Sea Salt¼ tsp. Stevia Extract Powder1 tsp. Vanilla1 Recipe Sugar-Free Dried Cranberries (see next page for recipe & directions)

Directions

In a large bowl, mix together nuts & seeds. In a separate small bowl, mix together coconut oil, unsweetened applesauce, cinnamon, Himalayan sea salt, stevia, and vanilla extract. Add the sauce to the nuts & seeds and thoroughly mix.

Line a large baking pan with parchment paper and evenly spread out granola. Bake at 250 degrees F for 1 hour and 15 minutes, stirring in 15 minute intervals.

Rough chop cranberries and mix with granola once cooled. Store in a sealed Masonjar or container.

CHRISTMAS CRANBERRY GRANOLA

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Prep Time: 10 minutesCook Time: 8 hoursServes: 6

Ingredients

12 ounces Cranberries½ cup Water

Sugar-Free Sweetener

Sweetening Options (choose 1)

½ tsp. Stevia Extract Powder¼ tsp. Stevia Extract Powder + 4 Tbsp. NOW Xylitol, Non-GMO¼ tsp. Stevia Extract Powder + 6 Tbsp. NOW Erythritol Granular

Directions

In a saucepan add ½ cup water + sugar-free sweetening option. To the sweetened water add 12 ounces of cranberries. Stir cranberries around to coat and turn heat to medium-high. Cook cranberries for about 10 minutes until they have all popped. Use the back of a spoon to pop the cranberries that are stubborn.

Remove from heat and let cool for 10 minutes. Line a sheet pan with doubled up paper towels and then lay a sheet of parchment paper over top. Spread cranberries out and dry in oven at 170 degrees for 7-8 hours.

After 4 hours take cranberries out of the oven and using spatula transfer them to a new sheet of parchment paper, spreading them out some. Return to oven for another 3-4 hours.

The cranberries are done when they are no longer wet; you choose how chewy you want them. The longer you go the chewier they are. Let cool, separate and store in a sealed container.

SUGAR-FREE DRIED CRANBERRIES

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Makes about 25 (2 ½ inch) cookies

Ingredients 2 cups coconut fl our 1 cup fi nely chopped pecans 3 Tbsp. unsweetened shredded coconut ½ tsp. Stevia Extract Powder 2 tsp. ground cinnamon 1 tsp. ground allspice 1 tsp. ground ginger 1 tsp. grated nutmeg 1 tsp. baking soda 1 cup coconut milk 1 cup melted coconut oil ½ cup sugar-free vanilla syrup (DaVinci and Torani make good ones) 3 large eggs, lightly beaten 1 Tbsp. grated lemon zest 1 tsp. pure almond extract Unsweetened almond milk (optional)

Directions

Preheat oven to 325 degrees F, grease a baking sheet or line sheet with parchment paper.

Stir together the coconut fl our, walnuts, shredded coconut, sweetener, cinnamon, all-spice, ginger, nutmeg, and baking soda in a large bowl. Whish together the sour cream or coconut milk, oil, vanilla syrup, eggs, lemon zest, and almond extract in a 4 cup mea-suring cup.

Add the egg mixture to the coconut fl our mixture and stir just until incorporated. (If the mixture is too thick to stir easily, add the unsweetened almond milk, 1 Tbsp. at a time until the consistency of cake batter.)

Drop 1-inch mounds onto the baking sheet and fl atten. Bake for 20 minutes, or until a toothpick comes out clean. Cool on racks.

GINGER SPICE COOKIES

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Ingredients

1 lb. green beans1/4 cup silvered almonds1 Tbsp. ghee

Directions

Wash the greens beans and trim ends. Boil 2 cups of water in steamer pan. Steam green beans for 12-15 minutes or until tender. Mix cooked green beans, almonds, and ghee.

GREEN BEANS WITH ALMONDS

Ingredients

Ice½ cup unsweetened, vanilla almond milk½ cup pumpkin puree

½ banana1 scoop Core Vanilla ProteinPumpkin Pie Spice – to taste

Directions

Combine all ingredients and blend. Enjoy!

PUMPKIN PIE SMOOTHIE RECIPE

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Ingredients

2 Carnival squash4 tsp. Ghee or Organic ButterHimalayan Sea Salt

Directions

Cut squash in half. With a spoon, scoop out seeds. Add 1 tsp. of ghee or butter to each squash half. Sprinkle with sea salt.

Roast; cut side up, on a baking sheet covered in parchment paper at 400 degrees F for 50-60 minutes. Cool and then eat from the squash bowl or scoop out contents.

CARNIVAL SQUASH

Ingredients

1-2 Delicata squash1-2 tsp. ghee or Organic butter per squash halfHimalayan sea salt

Directions

Wash the squash and cut in half lengthwise. Scoop out the seeds with a spoon. Lay the squash halves cut side down in a glass-baking dish.

Bake at 400 degrees F for 25 minutes or until you can easily put a fork through it. Once cooled scoop squash out and mix with ghee or butter and sprinkle with salt.

DELICATA SQUASH

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Serves 6-8

Nut Crust - Prep Time: 5 minutes • Cook Time: 15 minute

Ingredients

1 cup Almond Flour/Meal½ cup Bob’s Red Mill Hazelnut Meal/Flour

Directions

With a fork, mix oil with nut fl our and salt until you have a “crumble-like” texture.With fi ngers, pat curst into bottom and halfway up the sides of a 9 inch pie plate.Bake at 350 degrees F for 15 minutes or until lightly brown. Must be completely cool before fi lling.

Pumpkin Pie - Prep Time: 3 minutes • Cook Time: 50 minutes

Ingredients

15 oz. Can Farmer’s Market Organic Pumpkin13. 5 oz. Can Native Forest Organic Coconut Milk¾ tsp. Ground Cinnamon½ tsp. Ground Nutmeg¼ tsp. Ground Ginger¼ tsp. Ground Cloves½ tsp. Himalayan Sea Salt1/8 tsp. Stevia Extract Powder2 Large Organic Eggs1 Nut Crust

Directions

Mix pumpkin, coconut milk, spices and stevia together. Add eggs and mix slowly just until thoroughly mixed. Pour pie fi lling into nut crust.

Bake at 425 degrees F for 15 minutes, then reduce temperature to 350 degrees F for an additional 35 minutes. Thoroughly cool and chill before serving.

PUMPKIN PIE WITH NUT CRUST

¼ cup Extra Light Olive Oil or Coconut OilPinch of Himalayan Sea Salt

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Prep Time: 15 minutesMakes: about 15 bites

Ingredients

2 cups blanched almond fl our½ tsp. baking soda¼ tsp. sea salt¼ cup coconut oil (solid but soft)1 Tbsp. honey2 Tbsp. almond butter2 tsp. pure vanilla extractMini dark chocolate chipsStevia to taste, if additional sweetener is needed

Directions

Whisk together the fl our, baking soda, and salt in a medium bowl. Combine the oil, honey, almond butter, and vanilla in a separate, smaller bowl.

Pour wet mixture into the dry mixture and combine well. Your own two hands do the best job of getting it all combined. If you fi nd the mixture is too dry and crumbly, add a tablespoon of water at a time until you reach cookie dough consistency.

Taste, and add stevia if you prefer the dough sweeter. Mix in the desired amount of chocolate chips and roll into 1 to 1 ½ inch balls.

Store in the refrigerator. They should keep for several days, although they tend to dry out the longer they are stored.

Notes: The more you work the dough; the more the coconut oil will melt, resulting in the balls getting greasy. Return the dough to the freezer to re-harden if this bothers you. This recipe doubles well. You can even make these in a food processor. Just process the dry ingredients and add the wet ones once you’ve mixed them together.

RAW COOKIE DOUGH BITES

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Bread Cubes ¼ cup Bob’s Red Mill Hazelnut Meal/Flour ¼ cup Bob’s Red Mill Almond Meal/Flour ¼ cup Bob’s Red Mill Flaxseed Meal 1 tsp. Rumford Baking Powder 2 pinches Himalayan Sea Salt 2 Large Organic Eggs

Directions

In a small bowl scramble eggs with a whisk. In a separate bowl mix dry ingredients. Add eggs to dry ingredients and mix. Pour into a mini-loaf pan sprayed with non-stick spray. Bake at 350 degrees F for 22 minutes. Remove from oven and cool on a wire rack. Slice bread into 9 slices and then each slice into 12 cubes. Return to oven for 15 minutes to dry and crisp.

Stuffi ng - Prep Time: 15 minutes • Cook Time: 40 minutes • Servings: 4-6

Ingredients 1 lb. Fresh Ground Pork Sausage (Mild) 4 Stalks Organic Celery, Chopped ¼ cup Organic Onion, Chopped ½ Medium Organic Fuji Apple, Chopped 1 Recipe of Bread Cubes 2 tsp. Poultry Seasoning 1 tsp. Himalayan sea salt 4 Tbsp. Unsalted Organic Butter, Melted 2 Large Organic Eggs 1/3 cup Organic Chicken Broth

Directions

Brown pork sausage with celery and onion. Drain. In mixing bowl, add bread cubes, sausage, apple, poultry seasoning and salt. Whisk together eggs, butter and broth then pour over stuffi ng. Gently mix. Bake stuffi ng in covered casserole dish at 350 degrees F for 30 minutes. Uncover and bake for an additional 10 minutes.

SAUSAGE & APPLE STUFFING

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Prep/Total Time: 25 min.Makes: 16 servings

Ingredients

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry1 package (8 ounces) reduced-fat cream cheese, cubed1-cup (8 ounces) plain yogurt½ cup grated Parmesan cheese½ cup Earth Balance Olive Oil mayo2 garlic cloves, minced1 tsp. crushed red pepper fl akes¼ tsp. Himalayan sea salt1 can (6 ounces) lump crabmeat, drainedAssorted vegetables and Mary’s Gone Crackers

Directions

In a large saucepan over low heat, combine the fi rst nine ingredients. Cook and stir until cream cheese is melted. Stir in crab; heat through.

Transfer to a serving bowl; serve with vegetables and crackers. Refrigerate leftovers.

SPINACH & CRAB DIP

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TWO HOLIDAY SURVIVAL GUIDE WORKOUTSIt is possible to become extremely busy over the holiday season. Below are two workouts that you can do anytime, anywhere and without equipment. All of the workouts are designed to take 15 to 20 minutes and only use the best piece of workout equipment: your body. You don’t need to lift weights to have a good workout or see results.

The best workout program you can follow over the holidays is the PG Fit “Perfectible Workout”.� You can “modify” and “progress” the exercises based on your ability and fi tness level. This is one of the most eff ective programs you can follow to start overcoming your muscle imbalanc-es and demonstrate proper biomechanics.�

Remember, there are seven fundamental movement patters (colors) that you are trying to help you master.� If you have the color that represents the muscle imbalance you need to work on, make sure to do all three corrective exercise for that color. If you do not have the color or you have master the movement pattern, do the integration exercise instead.

Follow the principles of HIIT. Download interval timer to help you time the workout.� Do 40 seconds of work followed by 40 seconds of rest or active rest like jumping jacks.� Be creative.� If you can’t do jumping jacks, march or do high knees.� You can even use a cardio machine you have at home or do an isometric exercise like planks.� If jumping jacks are too easy, do burpees or Turkish get ups.� Try to complete 4-5 rounds.

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CalvesHamstringsHip Flexor

TFLQuadricepsAdductors

Leg Lowering

LatsTeres

Upper BackLower Back

Chest

GlutesHip Flexor

TFLLats/TeresUpper Back

Mid BackAdductors

GlutesHip Flexor

TFLLats/TeresUpper Back

Mid BackAdductors

GlutesHip Flexor

TFLLats/TeresUpper Back

Mid BackAdductors

GlutesHip Flexor

TFLLats/Teres

Upper BackMid Back

AdductorsQuadriceps

Knee Grabs

GlutesHip Flexor

TFLLats/Teres

Upper BackMid Back

AdductorsQuadriceps

Butterfly

Corrective Exercises

FMS (Exercise)

SMFR(Tissue Quality)

MobilityCorrective

1Corrective

2

IntegrationCorrective

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TWO HOLIDAY SURVIVAL GUIDE WORKOUTSHere is another workout that you can follow too. If you have the color that represents the muscle imbalance you need to work on, make sure to do the mobility corrective before you try the stability correctives. If you do not have the color or you have mastered the movement pattern, do the stability level 1 exercise instead.

Perform the following exercises in a circuit format completing one exercise after another with 40 seconds of active rest. Follow the work-to-rest ratios as closely as possible. The first num-ber is the amount of seconds you will exercise. The second number is the active rest time. Complete all three rounds and have fun with it!

Regardless of religious beliefs, most people agree that the purpose of the holiday season is to give thanks for our many blessings. We thank you for your commitment to your health and fi tness and wish you and your families a very happy and healthy holiday season!