DeWolfe - Cook Camp The Revolutionary 7-Day Cooking Boot Camp

By Fitness and Nutrition Researcher and Efficiency Coach

Trainer Jay DeWolfe

Copyright 2015 by Trainer Jay, LLC. All rights reserved. United States. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

Always consult your doctor before beginning a new fitness or nutrition program or taking any fitness or nutrition advice. The information herein is not meant to diagnose, treat, nor cure any ailments or diseases.

Welcome, Recruit, to Cook Camp One, the first and long-awaited revolutionary 7-day cooking boot camp where you can lose tummies with yummies. As your coach, Im not one to waste any time, so were going to get right down to it. Im Trainer Jay, fitness and nutrition researcher and efficiency coach, and for the next seven days, I will be your Cook Camp Coach. You can call me Trainer Jay, Coach, or any other name in the book. Many of my other clients seem to be more than comfortable throwing names in the form of all types of expletives my way, so why should you be granted any less of a right. Frankly, I dont care what you call me as long as you follow orders. Got it? Good.

Why Cook Camp?

Like any other recruit who has thrown themselves wet-eared and whole-heartedly into my bare minimum for maximum results fitness and nutrition programs, perhaps you are asking yourself, What have I gotten myself into? And, why is he yelling at me?

Thats a joke, of course. Anyone who knows me knows that I am not much of a yeller. I am, rather, a diligent researcher, a passionate teacher, an encourager, and a keen detector of patterns, and there is one nutritional pattern in particular that has stood out to me throughout the last 20 years to be a critical factor in someones ability to reach their health and fitness goals. Can you guess what that all-important factor might be? Youve got it. Healthy and scrumptious cooking!

But, Trainer Jay, Im tired of the same ol bland, healthy foods day in and day out.

But, Coach, I dont have time to learn a new recipe every day.

But, $#!& face, I dont like cooking, and to be honest, Im terrible at it.

OK. OK. Settle down. You have joined this camp to nip all of those issues in the bud in the simplest, most motivating, and most delicious way possible. Thats why youre here. You are now on the fast-track to mouth-watering, simple, do-it-yourself eating that will optimally lead you to your fat-loss, muscle-building, and toning goals.

Seven Days, Seven Recipes, and Seven Ways to Win

Cook Camp is comprised of seven days and seven recipes. Thats one new recipe per day. Each recipe will either be a main dish, a side item, a snack, or a dessert. This way, you dont have to be pressured into learning how to prepare an entirely new meal every time you cook. Cook Camp is designed to help you incrementally revamp and complement your whole nutritional home menu. Before you know it, youll have a brand new favorites list from which to choose your super-healthy meals.

Its beyond the scope of this camp to explain why each of these meals has the ability to give you such dramatic results, but what I can tell you is this: my clients will identify these meals as what I call standard meals . Standard meals are meals and snacks that can be eaten at any time of the day or night, so you can feel free to enjoy these recipes from the moment you wake until the moment you lay your head down to sleep.

Standard meals are all very low carb and very low glycemic index meals, which assist in helping to increase insulin sensitivity and increase the bodys ability to burn a higher percentage of fat throughout the day. These meals play a big part in what I call fuel manipulation , which is the simplest, most scientifically sound, and most powerful way to reach and maintain your highest genetic physique and wellness potential, so dont be alarmed if these recipes lead to lower pant sizes and extra tailor bills. I say that to remind you that I will not be held liable for buying or altering your new wardrobe. Remember that.

Of course, it takes an optimally synthesized fitness and nutrition program to bring the body to its highest genetic potential, but lets just take it one step at a time, shall we?

What Lies Ahead

In the following pages, you will find your arsenal (grocery list), your mess kit (equipment needed), all of your circuits (the recipes), and a send-off message (when all of your circuits are complete). You might even find a few valuable cooking and nutrition tidbits along the way labeled Rest Periods that will help you to prepare your meals with greater ease and enjoy them to the utmost.

I highly suggest that you complete this seven-day Cook Camp precisely as it has been organized. Open yourself up to the exciting process and intensity of this abrupt and empowering change in your nutritional lifestyle. It will bring to life a new passion for healthy, yummy, result-producing meals that will likely find permanent spots in your cravings profile.

Now, lets move out!

As was mentioned in your Recruit Initiation, your arsenal includes all of the foods and spices that we will be using in this Cook Camp. You can think of each of these foods as an exercise. For instance, you might not know what some of the ingredients are, whereas other ingredients on the list might be personal favorites of yours. Regardless of your previous experience, or lack thereof, with the included ingredients, you can be sure that the following recipes were painstakingly created and tested to both yield optimal results and win-over your taste buds in a big way.

That being said, if this is your first time to use a particular ingredient, you might be surprised to find that its subtle inclusion in a recipe will brighten the taste of the dish in an unexpected way, and youll find yourself using the ingredient in many future culinary masterpieces of your own. So, take a chance. Broaden your nutritional scope. Thats what Cook Camp is all about.

The Food Hierarchy

Before getting a look at the goods, lets discuss some variables that can help you to choose the right variety of foods for a quality and price with which youre comfortable. To this end, Ive created a short, applicable list that I call The Food Hierarchy, which is designed to help you make the healthiest decisions with regard to affordability.

Lets take a look at The Food Hierarchy and briefly discuss its purpose.

The Food Hierarchy

1. Organic $$$$

2. All-Natural $$$

3. Conventional $$

4. GMO $

5. Poop

Now, it might be immediately obvious to you that the higher the food category is on the list, the higher the quality and the price of the food.

Organic foods, in general, are the best choice in terms of quality. For the most part, you will experience a higher nutrient content, a better flavor, no antibiotics, no hormones, superior growth environments, and an all-around safer product when choosing organic. But, when you pay for benefits, you pay a premium. Thats organics only glaring caveat.

All-Natural foods, on the other hand, usually have an inferior growth environment to organic, a decent nutrient content, a good flavor, no antibiotics, no hormones, and are relatively safe. The All-Natural stamp on a food product will certainly bring the price to a more manageable level and thereby make it quite desirable to the frugal health-conscious.

There is quite a big fall from the number two spot to number three on The Food Hierarchy. Conventional foods are often grown in diseased or insufficient environments, have a much lower nutrient content than organic, have an inferior taste, and usually include antibiotics, hormones, and abundant pesticides. With the exception of some produce, I try to stay away from conventional foods whenever possible.