The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (63 page)

If you need an escape at lunchtime, take a midday yoga class.

If you need more time with your spouse, take long bike rides together on the weekends.

If you love the great outdoors, go hiking.

If you have the time, safe paths, and a place to shower in the morning, ride your bike to work.

If you love hiking and biking, plan an active vacation that you spend moving through the mountains rather than lying by the pool.

Or combine a bunch of activities you like—it doesn’t really matter what you do, as long as you’re moving your body on an almost-everyday basis.

Whether you choose walking, jogging, biking, swimming, skiing, group exercise classes, exercise machines in the gym, yoga, lifting weights, playing tennis, joining a team sport, or anything else at all, you will get huge benefits if you make physical activity part of your daily life. Design your daily life in such a way that movement is incorporated. Include cardio, resistance, and flexibility activities in your program.

Finally, make sure to work activity into every part of your day. Take the stairs instead of the elevator, park your car farther from your destination, ride your bike to the store instead of driving, stand more than you sit—you know what to do.

In the end, the ultimate MAINTAIN strategy of all is to make health your hobby. Good health can be the foundation for a wonderful life and I hope this book has provided some ideas on how to build that foundation. I started this book with some scary statistics about how the food we eat can cause illness and ultimately a visit to the emergency room or an untimely death. But hopefully you now understand the opposite is also true: food truly can be our medicine. The kind of medicine that requires no prescription and that you can enjoy for the rest of your long, happy and healthy life. Good luck on your journey and may you inspire many others along the way. I’ll be rooting for you!

Breakfast recipes each contain 1
Breakfast Protein
.

Some contain
1 STAT Fruit
,
1 Other Fruit
, or
Anytime Vegetables
.

Flex-Time Foods
are listed as optional ingredients.

Unless otherwise indicated, recipes fit all plans
(
STAT
,
RESTORE
, and
MAINTAIN
).

1 cup milk or yogurt

1 cup frozen berries

Place all ingredients in a blender. Blend together until smooth. Makes 1 serving.

1 cup milk or yogurt

1 small banana

Several ice cubes

Place all ingredients in a blender. Blend together until smooth. Makes 1 serving.

1 cup milk or yogurt

1 cup frozen berries (optional for RESTORE and MAINTAIN: substitute 1 small banana, 1 cup chopped fresh peaches, or other soft fruit)

1 handful baby spinach leaves

Optional: 1 teaspoon honey

Place all ingredients in a blender. Blend together until smooth. Makes 1 serving.

½ cup milk or yogurt

1 cup frozen berries (optional for RESTORE and MAINTAIN: substitute 1 small banana, 1 cup chopped fresh peaches, or other soft fruit)

½ tablespoon nut butter

Place all ingredients in a blender. Blend together until smooth. Makes 1 serving.

1 cup milk or yogurt

1 cup frozen berries (optional for RESTORE and MAINTAIN: substitute 1 small banana, 1 cup chopped fresh peaches, or other soft fruit)

1 scoop protein powder (such as whey, brown-rice protein, or hemp protein)

Optional: ½ cup oatmeal

Place all ingredients in a blender. Blend together until smooth. Makes 1 serving.

Olive oil cooking spray

¼ cup onion, diced

¼ cup tomato, diced

¼ cup zucchini, diced

1 egg or 3 egg whites, beaten

Fresh or dried basil and/or oregano

2–4 black or green olives, sliced or diced

Coat a small skillet with olive oil cooking spray. Sauté onions, tomato, and zucchini until veggies are soft. Pour egg over the vegetables. Sprinkle with herbs and stir slowly while cooking. Flip and cook to desired doneness. Top with olives. Makes 1 serving.

Olive oil cooking spray

¼ cup onion, diced

Handful of baby spinach leaves

1 egg or 3 egg whites

Dash of nutmeg

Coat a small skillet with the olive oil cooking spray. Sauté onions and spinach until veggies are soft. Pour egg over the vegetables. Sprinkle in nutmeg and stir slowly while cooking. Flip and cook to desired doneness. Makes 1 serving.

Olive oil cooking spray

¼ cup onion, diced

½ cup white mushrooms, sliced

1 egg or 3 egg whites

Black pepper

Coat a small skillet with the olive oil cooking spray. Sauté onions and mushrooms until veggies are soft. Pour egg over the vegetables. Stir slowly while cooking. Flip and cook to desired doneness. Pepper to taste. Makes 1 serving.

Olive oil cooking spray

¼ cup onion, diced

½ cup broccoli florets, chopped into small pieces

3 egg whites

1 ounce cheddar cheese, shredded

Coat a small skillet with the olive oil cooking spray. Sauté onions and broccoli until veggies are soft. Pour egg over vegetables. Stir slowly while cooking. Flip and cook until almost done. Top with shredded cheese; fold in half so cheese is enclosed and continue to cook until cheese is melted and eggs are done. Makes 1 serving.

1 egg, whisked well

1 small banana, very ripe, mashed well

Sprinkle of cinnamon

Olive oil cooking spray

Optional: 1 cup mixed berries

Combine egg, banana, and cinnamon and mix well. Coat a skillet with olive oil cooking spray and set over medium heat. When skillet is medium-hot, pour batter into pan. When bottom side of pancake is cooked, flip and continue cooking until done. Top with berries and serve.

½ small banana, peeled and cut lengthwise

1 cup of low-fat Greek yogurt (plain)

½ cup strawberries or raspberries, sliced

Optional: Handful of chopped walnuts

Place the banana on a plate. Top with yogurt, berries, and nuts (if using). Makes 1 serving.

Main-dish recipes contain 1
Main-Dish Protein
per serving.

Many contain
Anytime Vegetables.