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Dr.

Sears’

Cookbook
Gourmet

Delicious recipes
designed for
maximum fat loss

By Al Sears, MD
Dr. Sears’

Cookbook
Gourmet

Delicious recipes designed for


maximum fat loss

By Al Sears, MD
THE GOURMET PACE EXPRESS MEAL PLAN

If you think switching to fat-burning foods means you’ll have to say goodbye to the meals you love, think again.
In this book, you’ll get to experience what real food is and how it can help you reach your fitness and fat-loss goals
without feeling like you’re “dieting” or depriving yourself.

You’ll continue to see amazing transformations in the way you look, your energy levels and your overall mood. So
go ahead and indulge your body – and your taste buds – with these easy-to-prepare recipes and nutrition tips.

Here’s your menu for the week:

Menu: Day 1

Breakfast
• ½ grapefruit
• Eggs Benedict with Wild Salmon and Artichokes (See below for recipe)
Lunch
• Greek Salad with Wild Shrimp (See below for recipe)
Dinner
• Horseradish Crusted Salmon (See below for recipe) Did you Know?
• Wilted Spinach (See below for recipe) Eating organic, grass-fed and
• 2 slices organic tomatoes wilddoesn’t have to put a strain
on yourbudget. In fact, most of
Snacks the recipesin this plan can be
• 1 ounce grass-fed beef jerky prepared for less than the cost of
a fast food v alue meal!
• 2 organic mozzarella cheese sticks

Recipes for Day 1:

Eggs Benedict with Wild Salmon and Artichokes


Time To Table: 30 minutes
Serves: 4
Ingredients
• 1 ounce organic cream cheese
• 8 medium organic artichoke bottoms, drained
• 2 ounces wild smoked salmon
• 6 large organic, pasture-raised eggs
• 4 large organic, pasture-raised egg whites
• 1 Tbsp. organic extra virgin olive oil
• 2 Tbsp. plain Greek yogurt
• 2 tsp. organic lemon juice
• 3 tsp. fresh oregano, chopped
Preparation
1. Preheat oven to 425 degrees Fahrenheit.
2. Toss artichoke bottoms with half of the olive oil and oregano.
3. P
 lace them top-side down on half of a large baking sheet. Roast until the artichokes are just beginning to brown,
about 12 to 14 minutes.
4. M
 eanwhile, whisk yogurt, lemon juice and 1 teaspoon water in a small bowl until smooth. Set aside.
5. In a large bowl, beat eggs and egg whites.

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THE GOURMET PACE EXPRESS MEAL PLAN

6. Heat the remaining oil in a large safe non-stick skillet over medium-high heat.
7. Add the eggs and cook, folding and stirring frequently until almost set, about
2 minutes.
8. Remove from the heat and fold in cream cheese and remaining oregano.
9. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg,
smoked salmon and a dash of lemon juice.
Greek Salad with Wild Shrimp _______________________________________
Time To Table: 20 minutes
Serves: 4
Ingredients
• 1 cup sliced organic red onion
• 1 cup sliced organic cucumber
• 1 Tbsp. fresh flat-leaf organic parsley, chopped
• 2 tsp. organic Dijon mustard
• 3 Tbsp. organic red wine vinegar
• 11/2 pounds wild shrimp, peeled and deveined
• 1/4 tsp. black pepper
• 3/4 tsp. dried organic oregano
• 1/4 tsp. sea salt
• 4 whole pepperoncini peppers
• 6 cups shredded organic romaine lettuce
• 11/2 cups cherry tomatoes, halved
• 2 cloves organic garlic, minced
• 1 Tbsp. organic extra virgin olive oil
• 16 large organic Kalamata olives, pitted
• 4 ounces organic feta cheese, crumbled
Preparation
1. B ring water to a boil in a large saucepan. Add shrimp; cook 2 minutes or until done. Drain and rinse with cold
water.
2. Place shrimp in a bowl; cover and chill.
3. M eanwhile, place lettuce, tomatoes, onion, and cucumber in a large bowl; toss to combine.
4. C ombine parsley with vinegar, mustard, oil, oregano, salt, pepper and garlic, stirring with a whisk. Spoon 1
tablespoon dressing over shrimp; toss to combine.
5. Add shrimp mixture and remaining dressing to lettuce mixture; toss gently to coat.
6. Spoon about 3 cups salad onto each plate.
7. Top each serving with 2 tablespoons cheese, 4 olive halves, and 1 pepperoncini pepper.
8. Serve.
Horseradish Crusted Salmon ________________________________________
Time To Table: 20 minutes Primal Quick Tip
Serves: 4 Spices not only make your food
Ingredients taste better, they’re also a natural
“pharmacy” of nutrients,
• 24 ounces wild salmon fillets antioxidants and other healing
• 6 Tbsp. organic horseradish compounds for every cell in
• 1/2 organic shallot, minced your body.
• ½ tsp. sea salt

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4
THE GOURMET PACE EXPRESS MEAL PLAN

• ¼ tsp. freshly ground black pepper


• 3 tsp. organic extra virgin olive oil
• 3 Tbsp. fresh dill, chopped
• 3 Tbsp. organic almond flour
Preparation
1. Heat oven to 450 degrees Fahrenheit and position rack 8 to 12 inches from heat.
2. Add almond meal to a medium bowl. Stir in half of the salt and pepper, along with the shallot, dill, and
horseradish. Drizzle with olive oil and mix to combine. Set aside.
3. Rub bottom and sides of a 12-by-17-inch pan with olive oil.
4. P lace salmon on pan, spacing fillets 2 inches apart. Sprinkle salmon with remaining salt and pepper.
5. Pat horseradish mixture onto top of each fillet.
6. Transfer to oven and bake until just cooked through, 5 to 6 minutes.
7. Turn heat to broil, and cook until tops are a rich golden brown, 1 to 2 minutes.
8. Serve immediately.

Wilted Spinach ___________________________________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 8 cup organic baby spinach
• 1 Tbsp. organic extra virgin olive oil
• 4 Tbsp. spring water
• 2 clove organic garlic, finely chopped
• ¼ tsp. sea salt
Preparation
1. Add filtered or spring water to a large, deep pan.
2. Heat over medium high heat.
3. Add garlic and stir.
4. Add spinach and cover.
5. Remove pan from heat and allow to stand covered 1 minute.
6. Stir spinach, sprinkle with salt, drizzle with olive oil and serve.

Menu: Day 2

Breakfast
• 2 slices pasture-raised, preservative-free bacon
• Almond Flour Pancakes with Wild Blueberry compote (See below for recipe)
Lunch
• Arugula, Artichoke & Tomato Salad with Citrus-Shallot Vinaigrette (See below for recipe)
• Herbed Turkey Burgers with Swiss Cheese (See below for recipe)
Dinner
• Turkey Tenderloin with Tarragon Broth (See below for recipe)
• Brussels Sprouts with Walnuts and Goat Cheese (See below for recipe)
• Sweet Potato Mash (See below for recipe)

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THE GOURMET PACE EXPRESS MEAL PLAN

Snacks
• Acai Chocolate Protein Smoothie (See page 14)
• 2 ounces organic, grass-fed Swiss cheese
• ½ ounce organic raw almonds

Recipes for Day 2:

Almond Flour Pancakes


Time To Table: 15 minutes
Serves: 4
Ingredients
• 3 large organic, pasture-raised eggs
• 1 cup organic almond flour
• ½ tsp. organic cinnamon
• 2 tsp. organic coconut oil
• 1 tsp. organic vanilla extract
Preparation
1. Mix all ingredients together in a medium bowl.
2. Heat a safe non-stick skillet over medium heat. Coat lightly with coconut oil.
3. Pour batter into pan to size desired.
4. Flip when pancakes begin to bubble and underside is light brown.
5. Repeat with remaining batter.
6. Serve with Wild Blueberry compote.

Wild Blueberry Compote ___________________________________________


Time To Table: 15 minutes
Serves: 4
Ingredients
• ½ tsp. organic vanilla extract
• 2 cups frozen, wild, organic blueberries
• 2 Tbsp. purified or spring water
• ½ packet SweetLeaf Stevia Plus
Preparation
1. Add all ingredients to a saucepan over medium heat.
2. Cook, stirring, until juices reduce to desired consistency (about 10 minutes).
3. Serve over Almond Flour Pancakes.

Arugula, Artichoke and Grape Tomato Salad ____________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 8 ounces organic arugula
• 1 cup organic artichokes (steamed or canned in brine), halved
• 12 organic grape tomatoes

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THE GOURMET PACE EXPRESS MEAL PLAN

Preparation
1. Arrange arugula in serving dishes.
2. Top with artichokes and tomatoes.
3. Serve with dressing of choice.

Herbed Turkey Burgers with Swiss Cheese _____________________________


Time To Table: 15 minutes
Serves: 4
Ingredients
• 1 pound organic, pasture-raised ground turkey
• ½ tsp. freshly ground black pepper
• 1 Tbsp. dried tarragon
• ½ tsp. sea salt
• 2 large organic, pasture-raised eggs
• 2 ounces organic, grass-fed Swiss cheese
• ¼ cup chopped organic red onion
• ½ medium organic zucchini, shredded
• 2 tsp. organic Dijon mustard
Preparation
1. C ombine turkey, zucchini, onions, pepper, tarragon, salt and beaten egg in a large bowl.
2. M ix well and shape into four patties.
3. S tovetop method: Preheat a safe, non-stick pan over medium-high heat and cook for five minutes per side or
until just lightly browned. Flavorwave/NuWave Oven Method: Place turkey burgers on top rack and cook at 350
degrees Fahrenheit for 6-8 minutes or until juices run clear.
4. Top burgers with cheese and mustard.
5. Serve.

Turkey Tenderloin with Tarragon Broth ________________________________


Time To Table: 15 minutes active, 1 hour total.
Serves: 4
Ingredients
• 1 cup organic free range chicken broth
• 2 Tbsp. organic apple cider vinegar
• 32 ounces pasture-raised turkey tenderloin
• 2 Tbsp. fresh tarragon, chopped
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• 1 Tbsp. organic extra virgin olive oil
• 2 whole organic shallots, chopped
• 2 cloves organic garlic, chopped
• ½ cup organic dry white wine
Preparation
1. Preheat oven to 400 degrees Fahrenheit.
2. Add oil to a large baking dish or Dutch oven.
3. Season turkey with salt and black pepper and place in baking dish.

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THE GOURMET PACE EXPRESS MEAL PLAN

4. In a small bowl, combine wine, broth, vinegar, shallots, garlic and tarragon. Pour mixture over turkey.
5. Transfer to oven and roast 40 minutes, or until an instant-read thermometer registers at least 160 degrees
Fahrenheit.
6. Let turkey rest 10 minutes before slicing into half-inch thick slices.
7. Serve.
Brussels Sprouts with Walnuts and Goat Cheese ________________________
Time To Table: 10 minutes
Serves: 4
Ingredients
• 2 cups organic Brussels sprouts
• 1 ounce organic walnuts, chopped
• 2 ounces organic soft goat cheese
• 1 Tbsp. organic, grass-fed butter
Preparation
1. Roughly chop Brussels sprouts.
2. Heat a sauté pan over medium high heat. Add butter.
3. Add Brussels sprouts and lightly sauté 2-3 minutes. Transfer to serving plates.
4. Top with goat cheese and walnuts.
5. Serve.

Sweet Potato Mash _______________________________________________


Time To Table: 30 minutes
Serves: 4
Ingredients
• 2 medium organic sweet potatoes, peeled and cut into cubes
• ½ whole organic orange, juice and zest
• 1 Tbsp. organic grass-fed butter
Preparation
1. P
 lace sweet potatoes in a large saucepan and cover with filtered or spring water.
2. Bring to a boil.
3. Reduce heat, cover, and simmer 10 to 12 minutes or until tender.
4. Drain.
5. Add the zest, juice, and butter.
6. Beat with an electric mixer until light and fluffy.

Menu: Day 3

Breakfast
• Baby Bella Mushroom and Cheddar Omelet (See below for recipe)
• ½ cup organic blueberries
Lunch
• Chickpea and Garden Veggie Salad with Tahini Dressing (See below for recipe)
• Protein Latte (See below for recipe)
Dinner
• Garlic-Studded Grass-Fed Sirloin Roast (See below for recipe)

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8
THE GOURMET PACE EXPRESS MEAL PLAN

• Sautéed Asparagus & Red Bell Pepper (See below for recipe)
• Kale-Avocado Salad with Lemon (See below for recipe)
Snacks
• 1 ounce wild sockeye salmon jerky
• 1 organic, grass-fed protein bar

Recipes for Day 3:

Baby Bella Mushroom and Cheddar Omelet


Time To Table: 10 minutes
Serves: 4
Ingredients
• 1 cup chopped organic onion
• 4 ounce raw, organic cheddar cheese, grated
• 3 cups organic crimini (baby bella) mushrooms
• 8 large organic, pasture-raised eggs
• 8 large organic, pasture-raised egg whites
• 1 tsp. freshly ground black pepper
• ¼ tsp. sea salt
Preparation
1. Add the eggs and egg whites to a medium bowl. Whisk well.
2. Heat a medium non-stick pan over medium heat. Spray with organic high heat cooking spray.
3. Add the onions and cook 1 minute; add the mushrooms and cook 2 minutes. Drain and return to heat.
4. P our in the egg mixture and cook until set on the bottom. Sprinkle with cheese and fold omelet in half.
5. Cook omelet just until eggs have set and cheese is melted.
6. Serve.

Chickpea & Garden Veggie Salad with Tahini Dressing ___________________


Time To Table: 10 minutes
Serves: 4
Ingredients
• 2 cups organic broccoli florets, chopped
• 1 cup organic radish slices
• 2 cloves organic garlic
• 2 Tbsp. organic tamari
• 4 tsp. organic, cold-pressed olive oil
• 3 Tbsp. organic tahini
• ½ organic lime, juiced
• ¾ cup chopped organic onion
• 1 16 ounce can organic chickpeas, rinsed and drained
• ¼ cup filtered or spring water
Preparation
1. C ombine olive oil, tahini, lime juice, garlic, tamari and water in a blender, food processor or Magic Bullet and
process to a creamy consistency.
2. In a large bowl, toss chickpeas, broccoli, onion and radishes together with tahini dressing.

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THE GOURMET PACE EXPRESS MEAL PLAN

3. Chill before serving.

Protein Latte _____________________________________________________


Time To Table: 5 minutes
Serves: 4 Primal Quick Tip
Ingredients French Presses make better-
• 2 packets SweetLeaf Stevia Plus sweetener tasting coffee and delicious teas,
without the hazards of plastics or
• 4 cups organic coffee, cooled chemically-processed paper.
• 4 scoops grass-fed chocolate whey protein
• 4-6 cubes ice
Preparation
1. Add all ingredients to a blender.
2. Blend until smooth.
3. Sexrve.

Garlic-Studded Grass-Fed Sirloin Roast _______________________________


Time To Table: 15 minutes active time, 1 hour total Primal Quick Tip
Serves: 4 Consider joining a community supported
Ingredients agriculture (CSA) organization to get
farm-fresh seasonal produce. Look
• 2 tsp. organic garlic powder to your local chapter of the Weston A.
• ½ tsp freshly ground black pepper Price Foundation or the website EatWild
• 6 cloves organic garlic, sliced (www.eatwild.com) to find farms in your
• 48 ounces grass-fed sirloin tip roast area that sell grass-fed beef, pastured
pork and poultry, eggs from free-
• ½ tsp. sea salt roaming hens and raw, organic
Preparation dairy products.
1. Preheat oven to 325 degrees Fahrenheit.
2. M
 ake small cuts all over the roast and insert sliced garlic. Season with salt, pepper and garlic powder on all sides
of the roast.
3. P
 lace roast on a rack in shallow roasting pan. Pour water to cover the bottom of the pan.
4. R
 oast the beef uncovered to desired doneness. For medium rare, internal temperature will be 140 degrees
Fahrenheit; for medium, 155 degrees Fahrenheit.
5. R
 emove from oven, transfer to carving board, tent with foil; let stand up to 20 minutes.
6. Carve roast into thin slices.
7. Serve with the au jus.

Asparagus and Red Bell Pepper Sauté ________________________________


Time To Table: 10 minutes
Serves: 4
Ingredients
• 4 cups fresh organic baby asparagus, ends trimmed
• ¼ cup organic chicken broth
• 1 medium organic red bell pepper, sliced
Preparation
1. In a safe sauté pan, heat broth over medium high heat.

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10
THE GOURMET PACE EXPRESS MEAL PLAN

2. Add asparagus in a thin layer, top with sliced peppers.


3. Cover and cook 5-7 minutes or until asparagus is crisp-tender and bright green.
4. Serve.

Kale-Avocado Salad with Lemon _____________________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 1 medium organic avocado, diced
• ¼ tsp. sea salt
• 1 whole organic lemon, juiced
• 1 large bunch organic kale, chopped
Preparation
1. Place kale in a medium serving bowl.
2. Drizzle with lemon juice and sprinkle with sea salt to wilt.
3. Top with avocado.
4. Serve.

Menu: Day 4

Breakfast
• 1 grapefruit
• Primal Huevos Rancheros (See below for recipe)
Lunch
• G
 reen Apple, Chicken and Walnut Salad with Creamy Dressing (See below for recipe)
Dinner
• Mixed Green Salad with Avocados, Tomatoes and Red Onion (See below for recipe)
• Creamy Dijon Vinaigrette (See below for recipe)
• Sautéed Collard Greens (See below for recipe)
• Adobo Pork Tenderloin (See below for recipe)
Snacks
• Acai Chocolate Protein Smoothie (See below for recipe)
• ½ cup organic cottage cheese
• 4 organic strawberries
• 1 ounce raw almonds

Recipes for Day 4:

Primal Huevos Rancheros


Time To Table: 10 minutes Primal Quick Tip
Serves: 4 Your best bet for stocking your pantry
with the freshest foods is to buy
Ingredients straight from the farm. Not only will
• 8 large organic pasture-raised eggs you play an important role in supporting
• 1 cup organic salsa local agriculture, but you’ll also
know where your food comes from
• 1 cup organic refried pinto beans and how it is raised and grown.

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THE GOURMET PACE EXPRESS MEAL PLAN

• ½ medium organic avocado, sliced


Preparation
1. Heat two safe, non-stick pans over medium heat.
2. Coat both with nonstick spray.
3. Spread beans in one pan to heat through.
4. In the other pan, crack the eggs and cook to desired temperature. (NOTE: For “sunny side up,” cook eggs on
one side only for about 2 minutes and do not flip. For “over easy,” cook about 2 minutes, then flip and cook one
minute more. “Over medium” and “over well” take an additional 2 minutes to set).
5. Transfer eggs and beans to serving plates. Top with salsa and avocados.
6. Serve.
Green Apple, Chicken & Walnut Salad with Creamy Dressing ________________
Time To Table: 20 minutes
Serves: 4
Ingredients Primal Quick Tip
• 2 small organic green apples Fresh herbs are delicious and provide
a significant antioxidant value, but
• ½ tsp. sea salt what most people don’t know is
• 2 Tbsp. organic lemon juice that using dried herbs can boost
• 2 8-ounce breasts pasture-raised chicken their power tenfoild.
• 1 ounce organic raisins
• 2 Tbsp. organic Greek yogurt
• ½ tsp. organic cinnamon
• 2 Tbsp. organic walnuts
• ½ tsp. cayenne pepper
• ½ tsp. freshly ground black pepper
• 12 cups organic spinach
• ½ packet SweetLeaf Stevia Plus
Preparation
1. Season chicken with salt and pepper.
2. L ight a grill or prepare Flavorwave/NuWave Oven. Grill Method: Preheat a safe, non-stick grill pan. Add
seasoned chicken to grill pan and cook 4-5 minutes on each side or until a meat thermometer reaches 165
Fahrenheit. Flavorwave/NuWave Oven Method: Place chicken on top rack and cook 6-8 minutes or until a meat
thermometer reaches 165 Fahrenheit. Remove chicken from heat and allow to cool slightly.
3. M eanwhile, prepare dressing. Mix yogurt lemon juice, stevia, cinnamon and cayenne in a small bowl. Add filtered
or spring water to achieve a creamy, pourable consistency.
4. C hop cooled chicken into bite-sized pieces. Dice the apple. Divide spinach among serving dishes.
5. Top spinach with diced apple, chicken, walnuts and raisins. Drizzle with dressing.
6. Serve.

Creamy Dijon Vinaigrette ___________________________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 1 Tbsp. organic lemon juice
• 1 Tbsp. organic Dijon mustard
• ¼ tsp. freshly ground black pepper

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12
THE GOURMET PACE EXPRESS MEAL PLAN

• 1 clove organic garlic, minced


• 2 Tbsp. organic avocado oil
• 1 pinch sea salt
Preparation
1. Add lemon juice and mustard to a non-reactive bowl.
2. Stir in garlic, salt and pepper.
3. S lowly whisk oil into mixture, first in droplets, then in a slow, steady stream to make an emulsified vinaigrette.
4. Keep refrigerated in an air-tight container for up to one week.

Sautéed Collard Greens ____________________________________________


Time To Table: 10 minutes
Primal Quick Tip
Serves: 4
Don’t boil your vegetables. Boiling
Ingredients vegetables, even for a short time, can
dramatically reduce their nutritional
• 6 cups chopped organic collards value. Many of their nutrients are water-
• 3 cloves organic garlic, finely chopped soluble. These nutrients can be pulled
• ½ cup organic low sodium vegetable broth from the food when it is cooked in hot
water. And unless you are cooking
Preparation soup, these nutrients will go right
1. Add broth and garlic to a large skillet. down the drain.
2. Heat over medium high until fragrant.
3. Add collards and sauté 5-7 minutes until bright green and crisp-tender.
4. Serve.

Adobo Pork Tenderloin _____________________________________________


Time To Table: 1 hour
Serves: 4
Ingredients
• 4 Tbsp. fresh organic lime juice
• 1 tsp. black pepper
• 1 tsp. ground cumin
• 16 ounces pasture-raised pork tenderloin
• ¾ tsp. organic extra virgin olive oil
• ¾ tsp. sea salt
• 1 tsp. dried oregano
• 1 Tbsp. organic green onions
• 1 Tbsp. fresh cilantro, coarsely chopped
• 3 cloves organic garlic, crushed
Preparation
1. C
 ombine lime juice, black pepper, oregano, cumin, sea salt and garlic in a 2-quart baking dish.
2. P
 lace pork in dish, turning to coat; cover and marinate in refrigerator 20 minutes or up to 1 hour, turning pork
occasionally.
3. Remove pork from dish. Discard marinade. Brush pork with oil.
4. G
 rill Method: Place on a grill rack coated with cooking spray; grill 25 minutes or until thermometer registers 165
degrees Fahrenheit (slightly pink). Flavorwave/NuWave Oven Method: Place pork on bottom rack. Cook at 350
degrees fahrenheit for 20-25 minutes or until thermometer registers 165 degrees Fahrenheit (slightly pink).
5. Let rest 5 minutes. Cut into ¼-inch-thick slices.

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THE GOURMET PACE EXPRESS MEAL PLAN

6. Sprinkle with cilantro and green onions.


7. Serve.

Acai Chocolate Protein Smoothie_____________________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 4 scoops grass-fed chocolate whey protein
• 2 Sambazon Acai Smoothie packs
• 2 cup filtered or spring water
• 2 packets SweetLeaf Stevia Plus sweetener
Preparation
1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve.

Menu: Day 5

Breakfast
• Superfood Smoothie (See below for recipe)
Lunch
• M
 editerranean Turkey Salad with Sun-Dried Tomato Vinaigrette (See below for recipe)
Dinner
• Arugula Salad with Goat Cheese and Roasted Red Peppers and Citrus-Shallot Vinaigrette (See below for recipe)
• Mahi-Mahi with Tomatoes, Capers and Olives (See below for recipe)
Snacks
• Chocolate and Peanut Butter Protein Smoothie (See below for recipe)
• 1 medium organic kiwi
• 2 large pasture-raised eggs (raw, soft boiled, hard boiled or poached)

Superfood Smoothie _______________________________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 3 cups filtered or spring water
• 4 scoops grass-fed whey protein
• 1 packet SweetLeaf Stevia Plus
• 1 tbsp. organic extra virgin coconut oil
• 4 cups organic baby spinach
• 2 cups organic frozen blueberries
• 2 cups organic frozen strawberries
Preparation
1. Add all ingredients to a blender.
2. Blend until smooth, adding water as necessary to reach desired consistency.
3. Serve.

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14
THE GOURMET PACE EXPRESS MEAL PLAN

Mediterranean Turkey Salad ________________________________________


Time To Table: 10 minutes
Serves: 4
Ingredients
• 8 ounces organic arugula
• 16 organic grape tomatoes
• 1 ounce organic walnuts, chopped
• 2 ounces organic feta cheese, crumbled
• 12 ounces organic, pasture-raised roasted turkey breast
• 12 small organic Kalamata olives
• 1 cup organic kidney beans
Preparation
1. Arrange arugula on plates.
2. Top with turkey, tomatoes, beans, feta cheese, olives and walnuts.
3. Serve with dressing of choice.

Arugula Salad with Goat Cheese & Roasted Red Peppers _________________
Time To Table: 20 minutes
Serves: 4
Ingredients
• 2 ounces organic toasted pumpkin seeds
• 8 cups organic arugula
• 2 medium organic red bell peppers
• 2 ounces organic goat cheese

Preparation
1. Preheat oven to broil.
2. Slice red peppers in half, remove seeds and stem.
3. Spray with oil to coat.
4. P
 lace cut side down on a cookie sheet and broil 2 inches below element for 3-5 minutes. Skin should blacken.
5. Remove from oven and set aside to cool.
6. Remove skin and slice each half into 4 slices.
7. Divide arugula among plates.
8. Top each with 4 slices of roasted red pepper.
9. Top pepper with 1 ounce of goat cheese and 1 tablespoon pumpkin seeds.
10. Serve.

Mahi-Mahi with Tomatoes, Capers & Olives ____________________________


Time To Table: 15 minutes
Serves: 4
Ingredients
• 24 ounces wild, line-caught mahi-mahi
• 1 Tbsp. cold-pressed avocado oil
• 1 cup organic dry white wine

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THE GOURMET PACE EXPRESS MEAL PLAN

• 16 small organic Kalamata olives, quartered


• 1 tsp. organic orange zest
• 1 16-ounce can organic diced tomatoes in juice
• 1 cup chopped organic onion
• 2 tsp. fresh organic oregano, chopped
• 2 tsp. organic capers
Preparation
1. Heat oil in large, safe skillet over medium-high heat.
2. Add onion. Sauté until translucent about 2 minutes.
3. Add wine. Boil until reduced to ¾ cup, about 3 minutes.
4. Add tomatoes with juice. Bring to boil. Sprinkle fish with salt and pepper.
5. Add fish to skillet over tomato mixture. Reduce heat to low, cover, and simmer until fish is cooked through,
about 9 minutes.
6. Using slotted spatula, transfer fish to plate and cover to keep warm.
7. Mix olives, capers, half of the oregano, and orange peel into sauce in skillet.
8. Increase heat to high and boil until it’s reduced and thickened, about 5 minutes.
9. P lace 1 fish fillet on each plate. Pour sauce over fish, sprinkle with remaining oregano.
10. Serve.

Chocolate and Peanut Butter Protein Smoothie _________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• 4 cups spring or filtered water
• 4 scoops grass-fed chocolate whey protein
• 4 Tbsp. organic peanut butter
Preparation
1. Add all ingredients plus 2-3 ice cubes in a blender.
2. Blend until smooth.
3. Serve.

Menu: Day 6

Breakfast
• ½ grapefruit
• Scrambled Eggs with Onions (See below for recipe)
Lunch
• C
 hopped Mediterranean Salad with Grilled Shrimp and Sun-Dried Tomato Vinaigrette (See below for recipe)
Dinner
• Chicken Chow Mein (See below for recipe)
• Asian Veggie Stir Fry (See below for recipe)
• Cauliflower “Rice” (See below for recipe)
Snacks
• ½ cup wild, organic blueberries
• 1 ounce raw organic walnuts
• ½ cup organic Greek yogurt

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16
THE GOURMET PACE EXPRESS MEAL PLAN

Recipes for Day 6:

Scrambled Eggs with Onions


Time To Table: 10 minutes
Serves: 4
Ingredients
• 8 large organic, pasture-raised eggs
• 1 Tbsp. organic extra virgin olive oil
• 2 cups chopped organic onion
Preparation
1. Heat a safe, nonstick pan over medium heat.
2. Add oil and heat until shimmering.
3. Add onions and cook 2 minutes, stirring.
4. Whisk eggs in a small bowl.
5. Add eggs to pan.
6. Cook 2-3 minutes, stirring, until opaque.
7. Serve with hot sauce and fresh ground black pepper, if desired.

Chopped Mediterranean Salad with Grilled Shrimp ______________________


Time To Table: 20 minutes
Serves: 4
Ingredients
• 24 ounces wild shrimp
• ½ tsp. fresh ground black pepper
• 4 medium organic tomatoes, seeded and chopped
• 2 medium organic green pepper, seeded and chopped
• 2 medium cucumber, peeled, seeded and chopped
• 4 Tbsp. fresh mint, chopped
• 3 Tbsp. fresh, flat-leaf parsley, chopped
• 2 Tbsp. fresh lemon juice
Preparation
1. Peel and devein shrimp.
2. F lavorwave/NuWave Oven Method: Sprinkle shrimp with pepper. Place rack on top setting and cook 2-3
minutes per side or until opaque in the center. Stovetop Method: Bring a medium pot of filtered water to a boil.
Add shrimp and cook 3-4 minutes, until opaque.
3. In a non-reactive bowl, combine the tomatoes, pepper, cucumber, scallions, mint and parsley.
4. Add the lemon juice and oil. Toss to combine.
5. Separate salad onto serving dishes and top with grilled shrimp.
6. Serve with dressing of choice.

Chicken Chow Mein _______________________________________________


Time To Table: 30 minutes
Serves: 4
Ingredients
• 4 stalks organic celery, sliced

Dr. Sears’ Gourmet Cookbook 17


THE GOURMET PACE EXPRESS MEAL PLAN

• 2 Tbsp. organic tamari


• 2 Tbsp. cold-pressed avocado oil
• ½ medium organic onion, sliced
• 3 cloves organic garlic, thinly sliced
• 1 Tbsp. organic arrowroot
• ½ cup organic almonds, slivered
• 2 8-ounce breasts pasture-raised chicken
• 4 cups shredded organic Napa cabbage, sliced
• 2 tsp. organic toasted sesame oil
• 11/2 cups organic chicken broth
Preparation
1. F irst, poach chicken. Place chicken breasts in a single layer in the bottom of a safe, heavy-bottomed pot. Cover
chicken with spring or filtered water. Bring to a boil; quickly reduce heat to low so that the water is barely at a
simmer. Partly cover and gently simmer for 10 minutes. Turn off heat completely, and allow chicken to remain in
hot water for 15-20 minutes.
2. Meanwhile, heat oil in a large skillet over medium-high heat.
3. Add onion, cabbage, celery and garlic and cook until cabbage is wilted, about 3 minutes.
4. Add broth, soy sauce and sesame oil and simmer for 2 minutes.
5. Stir in arrowroot, increase heat to medium-high and bring to a boil.
6. Dice chicken and stir in.
7. Reduce heat and simmer until heated through, about 4 minutes.
8. Sprinkle with almonds.
9. Serve.

Asian Veggie Stir Fry ______________________________________________


Time To Table: 10 minutes
Serves: 4
Ingredients
• 3 cups whole organic snap peas
• 1 medium organic red bell pepper, cored and sliced thin
• 2 tsp. cold-pressed avocado oil
• 1 can bamboo shoots, drained
• 1 tsp. organic tamari
Preparation
1. Heat a safe nonstick skillet or wok over medium high heat.
2. Add oil.
3. Saute veggies until crisp-tender, about 3 minutes.
4. Drizzle with tamari.
5. Serve.

Cauliflower “Rice” ________________________________________________


Time To Table: 20 minutes
Serves: 4
Ingredients
• 1 head organic cauliflower

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18
THE GOURMET PACE EXPRESS MEAL PLAN

Preparation
1. Remove the outer leaves of the cauliflower and cut into quarters.
2. You may either use a grater or food processor. Grater Method: Grate each cauliflower quarter to make rice-
sized pieces. Food Processor Method: Further cut the florets into chunks that will fit in the mouth of your food
processor. Using the plain steel or shredder blade, process fresh cauliflower until it is the size of rice.
3. Next, steam the “rice.”
4. Fill a pot with water and bring to a boil.
5. P lace cauliflower “rice” in the steamer attachment and spread out to cook evenly.
6. Steam until tender, but firm, about 6-7 minutes.
7. Serve.

Menu: Day 7
Breakfast
• ½ cup organic strawberries
• 1 cup organic Greek yogurt
• 2 large organic, pasture-raised eggs (raw, soft boiled, hard boiled or poached)
• 1 slice organic, pasture-raised, preservative-free bacon
Lunch
• Greek Salad with Grilled Chicken and Herb Vinaigrette (See below for recipe)
Dinner
• Ginger-Lime Cod (See below for recipe)
• Organic Herb Salad with Carrots and Tomatoes (See below for recipe)
• Sun-Dried Tomato Vinaigrette (See below for recipe)
• Roasted Butternut Squash (See below for recipe)
Snacks
• 1 ounce grass-fed beef jerky
• 1 ounce organic mozzarella cheese stick
• ½ cup organic blueberries
• ½ ounce organic raw cashews

Recipes for Day 7:

Greek Salad with Grilled Chicken & Herb Vinaigrette


Time To Table: 20 minutes
Serves: 4
Ingredients
• 6 Tbsp. organic red wine vinegar
• 2 Tbsp. fresh flat-leaf organic parsley, chopped
• ½ tsp. sea salt
• 8 whole pepperoncini peppers
• 3 cups cherry tomatoes, halved
• 4 cloves organic garlic, minced
• 2 8-ounce breasts organic, pasture-raised chicken
• ½ tsp. black pepper
• 2 cups sliced organic red onion
• 2 tsp. organic extra virgin olive oil

Dr. Sears’ Gourmet Cookbook 19


THE GOURMET PACE EXPRESS MEAL PLAN

• 1 Tbsp. organic Dijon mustard


• 12 cups shredded organic romaine lettuce
• 2 cups sliced organic cucumber (peeled)
• 16 large organic Kalamata olives
• 4 ounces organic crumbled feta cheese
• 11/2 tsp. dried organic oregano
Preparation
1. P oach Method: Place chicken breast in a pan. Add water to cover. Bring to a boil; quickly reduce heat to low so
that the water is barely at a simmer. Partly cover and gently simmer for 10 minutes. Turn off heat completely, and
allow chicken to remain in hot water for 15-20 minutes. Flavorwave/NuWave Oven Method: Place chicken on
top rack and cook 7-10 minutes at 350 degrees Fahrenheit or until juices run clear and a meat thermometer
reads 165 degrees Fahrenheit when inserted into the thickest part.
2. M eanwhile, place lettuce, tomatoes, onion, and cucumber in a large bowl; toss to combine. Combine parsley with
vinegar, mustard, oil, oregano, salt, pepper and garlic, stirring with a whisk.
3. C hop the chicken into bite-sized pieces. Spoon 1 tablespoon dressing over chicken; toss to combine.
4. Add chicken mixture and remaining dressing to lettuce mixture; toss gently to coat.
5. Spoon about 3 cups salad onto each plate.
6. Top each serving with 2 tablespoons cheese, 4 olive halves, and 1 pepperoncini pepper.
7. Serve.

Ginger-Lime Cod __________________________________________________


Time To Table: 30 minutes
Serves: 4
Ingredients
• 1 Tbsp. organic virgin coconut oil
• 24 ounces wild black cod
• 4 Tbsp. fresh organic lime juice
• ¼ cup organic orange juice
• 2 tsp. organic ginger, grated
Preparation
1. Heat oven to 350 degrees Fahrenheit.
2. Lightly coat a roasting pan with cooking spray.
3. Mix together lime juice, grated ginger, orange juice and oil.
4. Marinate cod fillets 15-20 minutes in ginger juice mixture.
5. Arrange the cod fillets skin-side down on the roasting pan.
6. Pour remaining marinate over top.
7. R
 oast 5 to 7 minutes or until the cod is just opaque and flakes when tested with a fork.
8. Serve.

Organic Herb Salad with Carrots and Tomatoes _________________________


Time To Table: 10 minutes
Serves: 4
Ingredients
• 2 cups grated organic carrots
• 2 medium organic tomato, seeded and chopped

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20
THE GOURMET PACE EXPRESS MEAL PLAN

• 12 cups organic fresh herb salad


Preparation
1. Divide mixed herb salad between plates.
2. Top with shredded carrots and tomatoes.
3. Drizzle with dressing of choice.

Sun-Dried Tomato Vinaigrette _______________________________________


Time To Table: 5 minutes
Serves: 4
Ingredients
• ½ organic lemon, juiced
• ½ organic shallot, minced
• 2 pieces organic sun-dried tomato
• 1 Tbsp. organic extra virgin olive oil
• 3 tsp. organic red wine vinegar
Preparation
1. Add sun-dried tomatoes, olive oil, lemon juice, vinegar and shallot to a blender or Magic Bullet.
2. Blend well.
3. Keep refrigerated in an airtight container for up to one week.

Roasted Butternut Squash __________________________________________


Time To Table: 10 minutes active, 1 hour total
Serves: 4
Ingredients
• ½ medium organic butternut squash
• 2 tsp. organic virgin coconut oil
Preparation
1. Preheat oven to 350 degrees fahrenheit.
2. Carefully slice butternut squash in half and scoop out seeds.
3. Grease a cookie sheet with coconut oil.
4. Place squash flesh side down on the cookie sheet and bake 45 minutes.
5. Allow to cool slightly, then slice and serve.

Dr. Sears’ Gourmet Cookbook 21


THE GOURMET PACE EXPRESS MEAL PLAN

GLYCEMIC GUIDE
There are two factors that help you determine the very best foods you can eat for maximum nutrition and fat
loss. While you may have heard about the Glycemic Index, that’s not the whole story. By being aware of both the
Glycemic Index AND the Glycemic Load when selecting the foods you eat, you are making the very best choices. But
what do these two terms mean?
1) G
 lycemic Index
The Glycemic Index (GI) measures how quickly foods breakdown into sugar in your bloodstream. High
glycemic foods turn into blood sugar very quickly. The GI essentially tells you how fast foods spike your
blood sugar. But the GI won’t tell you how much carbohydrates per serving you’re getting. That’s where the
Glycemic Load comes in.
2) Glycemic Load (GL)
Glycemic Load measures the amount of carbohydrate in each serving of food.
When making food selections, your goal is to eat predominately foods that have a GI of less than 30 and a GL of
less than 10. Foods to eat in moderation have a GI of 31-50 and a GL of 15 or below.
The following chart is broken into three levels:
Green: GO – these should always be your first choices
Yellow: CAUTION – these should be eaten less often
Red: STOP – try to stay away from these foods as much as you possibly can.

FOOD GI SERVING SIZE(G) GL


CANDY/SWEETS
Stevia – natural plant sweetener 0 1 packet or dropper of liquid 0

Xylitol – sweetener – available at health food stores 0 1 Tsp. 0

Erythritol – sweetener – available at health food stores 0 1 Tsp. 0


At least 60% Dark Chocolate Bar (no nuts or other
23 37g (1 oz) 4.4
ingredients
Peanut M&M’s 33 30 g (1 oz) 5.6
Honey 87 1 Tsp 3.0
Jelly Beans 78 1 oz 22
Snickers Bar 68 60g (1/2 bar) 23
Table Sugar 68 1 Tsp 3.5
Strawberry Jam 51 2 Tbsp 10.1
BAKED GOODS & CEREALS
Chocolate cake w/chocolate frosting 38 64g (1 slice) 12.5
Ezekiel Sprouted Grain Bread (Trader Joe’s) 41 26g (1 slice) 4.5
Pumpernickel bread 41 26g (1slice) 4.5

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22
THE GOURMET PACE EXPRESS MEAL PLAN

FOOD GI SERVING SIZE (G) GL


Vanilla Cake and Vanilla Frosting 42 64g (1 slice) 16
Angel food cake 67 28g (1 slice) 10.7
Bagel 72 89g (1/4 in.) 33
Blueberry Muffin 59 113g (1 med) 30
Bran Flakes 74 29g (3/4 cup) 13.3
Bran Muffin 60 113g (1 med) 30
Cheerios 74 30g (1 cup) 13.3
Corn Bread 110 60g (1 piece) 30.8
Corn Chex 83 30g (1 cup) 20.8
Corn Flakes 92 28g (1 cup) 21.1
Corn pops 80 31g (1 cup) 22.4
Corn tortilla 70 24g (1 tortilla) 7.7
Croissant, Butter 67 57g (1 med) 17.5
Donut (lg. glazed) 76 75g (1 donut) 24.3
French Bread 95 64g (1 slice) 29.5
Graham Cracker 74 14g (2 sqrs) 8.1
Grape Nuts 75 58g (1/2 cup) 31.5
Kaiser Roll 73 57g (1 roll) 21.2
Kellogg’s Special K 69 31g (1 cup) 14.5
Melba Toast 70 12g (4 rounds) 5.6
Muselix 66 55g (2/3 cup) 23.8
Oatmeal 58 117g (1/2 cup dry) 6.4
Oatmeal Cookie 55 18g (1 large) 6
Oatmeal, Instant 65 234g (1 packet) 13.7
Popcorn 55 8g (1 cup) 2.8
Pound cake, Sara Lee 54 30g (1 piece) 8.1
Raisin Bran 61 61g (1 cup) 24.4
Rice Krispies 82 33g (1.25 cup) 23
Rye bread, 100% whole 65 32g (1 slice) 8.5
Rye Krisp Crackers 65 25 (1 wafer) 11.1
Taco Shell 68 13g (1 med) 4.8
Waffle (homemade) 76 75g (1 waffle) 18.7
Wheat Bread 70 28g (1 slice) 7.7
White Bread 70 25g (1 slice) 8.4
Whole wheat pita 57 64g (1 pita) 17
BEVERAGES
Coffee (Black) 0 1 cup 0
Tea – Black, Green, Herbal 0 1 cup 0
Water (Sparkling or Flat) 0 1 cup 0

Dr. Sears’ Gourmet Cookbook 23


THE GOURMET PACE EXPRESS MEAL PLAN

FOOD GI SERVING SIZE (G) GL


Apple Juice 41 248g (1 cup) 11.9
Grapefruit Juice, unsweetened 48 250g (1 cup) 13.4
Pineapple Juice 46 250g (1 cup) 14.7
Tomato Juice 38 243g (1 cup) 3.4
Cola, Carbonated 63 370g (12oz can) 25.2
Cranberry Juice Cocktail 68 253g (1 cup) 24.5
Gatorade Powder 78 16g (.75 scoop) 11.7
Hot Chocolate Mix 51 28g (1 packet) 11.7
Orange Juice 57 249g (1 cup) 14.25
DAIRY
Cheddar cheese (sharp) 0 1 slice (1 oz)
Provolone cheese 0 1 slice (1 oz)
Ice Cream (lower fat) 47 76g (1/2 cup) 9.4
Ice Cream 38 72g (1/2 cup) 6
Milk, Whole 31 244g (1 cup) 3.4
Milk, Skim 37 244g (1 cup) 4.4
Pudding 44 100g (1/2 cup) 8.4
Swiss cheese 50 1 slice (1 oz) 1
Yogurt (fruit on bottom) 49 1 cup (8 oz) 23
Yogurt, Plain 36 245g (1 cup) 6.1
Cottage cheese (2% milk fat) 88 1 cup (226 g) 7
LEGUMES
Kidney Beans 27 256g (1 cup) 7
Lentils 29 198g (1 cup) 7
Lima Beans 31 241g (1 cup) 7.4
Baked Beans 48 253g (1 cup) 18.2
Chickpeas, Boiled 31 240g (1 cup) 13.3
Pinto Beans 39 171g (1 cup) 11.7
VEGETABLES
Avocado 0 1 cup (146 g) 0
Broccoli, cooked 0 78g (1/2 cup) 0
Cabbage, cooked 0 75g (1/2 cup) 0
Celery, raw 0 62g (1 stalk) 0
Cauliflower 0 100g (1 cup) 0
Cucumbers 0 (1/2 cup) 0
Green Beans 0 135g (1 cup) 0
Mushrooms 0 70g (1 cup) 0
Spinach 0 30g (1 cup) 0
Bell pepper (green, raw) 50 21 cup (149 g) 2

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24
THE GOURMET PACE EXPRESS MEAL PLAN

FOOD GI SERVING SIZE (G) GL


Peas, Frozen 48 72g (1/2 cup) 3.4
Sweet Potato 54 133g (1 cup) 12.4
Tomato 38 123g (1 med) 1.5
Yam 51 136g (1 cup) 16.8
Beets, canned 64 246g (1/2 cup) 9.6
Carrot, raw 92 15g (1 large) 1
Corn, yellow 55 166g (1 cup) 61.5
Parsnip 97 78g (1/2 cup) 11.6
Potato 104 213g (1 med) 36.4
FRUIT
Blackberries 32 1 cup 5
Blueberries 25 1 cup 3
Grapefruit 25 123g (1/2 fruit) 2.8
Honey dew melon 27 1 cup (177 g) 4
Peach 28 98g (1 med) 2.2
Pears - Fresh 33 166g (1 med) 6.9
Plum 24 66g (1 fruit) 1.7
Raspberries 32 1 cup 5
Sweet Cherries, raw 22 117g (1 cup) 3.7
Apples, w/skin 39 138g (1 med) 6.2
Apricot, dried 32 130g (1 cup) 23
Banana 51 118g (1 med) 12.2
Dried cranberries (sweetened) 57 12 (1 oz) 12
Grapes 43 92g (1 cup) 6.5
Kiwi, w/skin 58 76g (1 fruit) 5.2
Mango 51 165g (1 cup) 12.8
Orange 48 140g (1 fruit) 7.2
Pears, canned in pear juice 44 248g (1 cup) 12.3
Pineapple, raw 66 155g (1 cup) 11.9
Prunes 29 132g (1 cup) 34.2
Strawberries 40 152g (1 cup) 3.6
Apricot, canned in light syrup 64 253g (1 cup) 24.3
Cantaloupe 65 177g (1 cup) 7.8
Fruit Cocktail, drained 55 214g (1 cup) 19.8
Papaya 60 140g (1 cup) 6.6
Peaches, canned, heavy syrup 58 262g (1 cup) 28.4
Peaches, canned, light syrup 52 251g (1 cup) 17.7
Raisins 64 43g (small box) 20.5
Watermelon 72 152g (1 cup) 7.2

Dr. Sears’ Gourmet Cookbook 25


THE GOURMET PACE EXPRESS MEAL PLAN

FOOD GI SERVING SIZE (G) GL


NUTS
Cashews 25 50 g (1 ½ oz) 3
Almonds 0 50 g (1 ½ oz) 0
Hazelnuts 0 50 g (1 ½ oz) 0
Macadamia 0 50 g (1 ½ oz) 0
Peanuts, salted 13 50 g (1 ½ oz) 1.6
Peanut Butter 22 1 Tsp. 1
Pecans 0 50 g (1 ½ oz) 0
Pumpkin seeds (dried) 0 1 oz (28 g) 0
Pine nuts (dried) 0 1 oz (28 g) 0
Walnuts 0 50 g (1 ½ oz) 0
MEAT/PROTEIN
Beef 0 100 g (4 oz) 0
Chicken, skinless 0 100 g (4 oz) 0
Eggs 0 1 egg 0
Fish 0 100 g (4 oz) 0
Lamb 0 100 g (4 oz) 0
Pork, chop 0 100 g (4 oz) 0
Shell Fish 0 100 g (4 oz) 0
Veal, chop 0 100 g (4 oz) 0
Fat Busting Meals:
• Avoid grains, including corn.
• Avoid potatoes and other white foods, like white rice, sugar and salt.
• Try making protein the focus of each meal. It kicks your metabolism into higher gear. All meats, fish and poultry
are the real “guilt-free” foods. The protein will help you handle insulin better, build muscle and repair tissue — all
essential for staying lean and preventing diabetes.
• S nack on nuts and seeds. They are a good source of protein and have Omega–3s.
• Avoid processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance.
• Choose vegetables that are low glycemic.
• Choose fruits such as berries and fruits you can eat with the skin on.
• E at a high protein breakfast every morning. It will stabilize you blood sugar and get you off to a good start.

Please consult your physician before beginning this or any other exercise and nutrition program. You should always warm up for a few minutes
before beginning any workout. Not all exercises are suitable for everyone, and this or any exercise program may result in injury. To reduce the
risk of injury, never force or strain during exercise. If at any time you feel you are exercising beyond your fitness abilities or you feel discomfort,
light-headed or nauseous, you should immediately discontinue exercising.

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26
A
l Sears, MD, is a board-certified medical doctor
specializing in alternative and preventative medicine,
anti-aging and nutritional supplementation. A graduate
of the University of South Florida’s College of Medicine, Dr. Sears
scored in the 99th percentile on his MCAT and graduated
with honors in Internal Medicine, Neurology, Psychiatry
and Physical Medicine.

His cutting-edge therapies and reputation for


solving some of the most difficult-to-diagnose cases
attract thousands of patients from around the
world to his Center for Health & Wellness in Royal
Palm Beach, Florida. As the founder and director of
Wellness Research Foundation, a non-profit research
organization, Dr. Sears travels the globe to bring back the
latest breakthroughs in natural therapies to his patients.

Recent trips to Peru, Brazil, India and Jamaica have yielded important new
discoveries in anti-aging and alternative medicine. One of the first doctors to be
board certified in anti-aging medicine, Dr. Sears is an avid researcher, published
author and enthusiastic lecturer in the field. He is the first doctor licensed in the
U.S. to administer TA-65, arguably the most important breakthrough in anti-aging
medicine today.

Dr. Sears is the author of seven books, including: High Speed Fat Loss in 7 Easy
Steps; P.A.C.E. The 12 Minute Fitness Revolution; and Reset Your Biological Clock.
He currently writes and publishes the monthly emagazine, Health Confidential,
and daily advisory, Doctor’s House Call, and contributes articles to a host of other
publishers in the field.
Dr. Sears has appeared on over 50 national radio programs, ABC News, CNN and
ESPN.
Professional Memberships:
American Medical Association (AMA)
Southern Medical Association (SMA)
American Academy of Anti-Aging Medicine (A4M)
American College of Sports Medicine (ACSM)
American College for the Advancement in Medicine (ACAM)
Herb Research Foundation (HRF)
Certifications:
Board-certified in anti-aging medicine
Board-certified in clinical nutrition
ACE-certified fitness trainer