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21 days to your Mediterranean summer body

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It’s that time of year again, yachties. Time to cross the big blue Atlantic toward a warm and most likely busy summer in the Med.


Ocean crossings are the best time to work on improving your health and fitness because you can limit your distractions. Here is a shopping list to help you provision for the crossing as well as a 21-day sample menu that makes a difference.


This meal shopping list will ensure that you do not run out of the two main meals you are in control of on board: breakfast and snacks. These will keep you away from the cakes and cookies when the days start to feel long and you become restless at sea. The list is caffeine-, dairy-, meat- and gluten-free. And remember, organic is best.


The 21-day sample recipes for breakfast and snacks are meant to be simple, as you may not have much space on board to keep a variety of ingredients. The best way to solve this problem is to have a few key meals you love and alternate between them.


Shopping list

1 jar almond butter

50-100 bananas

1 bag carob powder

1 bag chia seeds

1 bag coconut sugar (if desired)

1-2 bags corn or rice cakes

5-10 bags frozen fruit

Green or herbal tea (instead of coffee)

8 bottles Harmless Harvest coconut water

1 bag hemp hearts

1-2 containers hummus

1 bag Just Barley

1-2 boxes Lara Bars or Pure Bars

1-2 boxes Mary’s Gone Crackers

50 Medjool Dates

1-2 boxes organic cereal

1 bottle orange oil

2-3 cartons organic Eden soy milk

1 container organic oats

1-2 small bags raw nut mix

1 bottle peppermint oil

1 bag vanilla powder

Other items that can be useful include: plastic Tupperware with lid to fit neatly in your crew closet or drawer; measuring spoons (at least 1 tablespoon and 1 teaspoon); and a blender (if you have to buy your own, purchase a Nutribullet because they are small, high speed and come with a cup and lid).


Meal Plan

Breakfast

Breakfast consists of an assortment of smoothies, or oatmeal or cereal with almond or soy milk and fruit, varied over the 21 days.


Smoothie suggestions include a chocolate smoothie (3-5 bananas, water, 1 tsp.-1 tbsp. carob powder, 1/2 tsp. vanilla, 2 tbsp. chia, 2 tbsp. hemp), a banana smoothie (3-5 bananas, water, 2 tbsp. chia, 2 tbsp. hemp, 1 tbsp. Just Barley), a berry smoothie (3-5 bananas, water, mixed berries), a peppermint crisp smoothie (3-5 bananas, 3-5 dates, 1 drop peppermint oil, 1 tsp. carob powder), a caramel smoothie (10 dates, 1 bottle coconut water, 2 tbsp. chia, 2 tbsp. hemp, 1 tsp.-1 tbsp. carob powder, 1 tsp. vanilla), a green monkey smoothie (3-5 bananas, water, 2 tbsp. chia, 2 tbsp. hemp, 1 tbsp. Just Barley), and a butterscotch smoothie (10 dates, 1 bottle coconut water, 2 tbsp. chia, 2 tbsp. hemp, 1 tsp.-1 tbsp. carob, 1 tsp. vanilla).


For a detailed 21-day meal plan, visit www.angelaorecchio.com and search for “ocean-crossing meal plan.


Snacks

Hummus & Mary’s Gone Crackers

Lara Bars or Pure Bars

Dates or bananas

Corn or rice cakes with almond butter, or raw nut mix

Coconut water


For lunch and dinner, make the best choice possible from the selection given to you on board. Choose low fat, high-carbohydrate whole foods such as potatoes, rice, quinoa and other whole grains, and as many veggies as you would like. Choose legumes such as peas, beans and lentils.


Instead of high-fat dressings full of unrecognized ingredients, choose fresh lemon or lime juice.


Angela Orecchio is a chief stew and certified health coach. Her blog, The Yachtie Glow (www.angelaorecchio.com), offers tips for crew on how to be healthy, fit and happy on board.

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About Angela Orecchio

Angela Orecchio is a chief stew and certified health coach. This column was edited from blog, Savvy Stewardess, The Smart Girl’s Guide to Yachting. Contact her through www.savvystewardess.com.

View all posts by Angela Orecchio →

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