• DETOXIFY YOUR HOME: Remove all products with toxic chemicals, dispose of products that contain phosphates, chlorine bleach, and caustic chemicals. Many body products, shampoos, laundry and dish detergents contain chemicals that literally shut down metabolism and thyroid preventing weight loss. These toxins can also be linked to asthma, eczema, ADHD and cancer. (Please reference Jillian Michaels book MASTER YOUR METABOLISM.)
• TAKE AN OMEGA SUPPLEMENT: Coldwater omega has been proven to support cognitive, eye and cardiovascular health. Boosts attention, memory and brain function for patients with ADD and ADHD. Our cold water omega is from Alaskan Salmon. Good fat helps to burn body fat- especially the fat around your mid section and organs so supplement with coldwater omega every day.
• TAKE A PROBIOTIC EVERYDAY: A quality probiotic helps support optimal digestive health, enhances vitamin and mineral absorption and boosts your immune system. Florify is a great quality probiotic and helps indigestion, constipation, acid reflux and boots your metabolism.
• TAKE A FIBER SUPPLEMENT: Fiber acts like a toothbrush in your colon literally sweeping toxins out of your intestinal tract. Fiber reduces total cholesterol and LDL “bad” cholesterol and reduces the risk of heart disease. Our Fiberwise powder (peach and orange) will help many lose the 5 to 15lbs of sludge that is trapped in our bodies. My advice: take 1 to 2 scoops fiber in the morning and Florify in the evening for weight loss and better health. We also have fiber bars and fiber cereal.
• DRINK 64 OZ TO 1 GALLON WATER EVERYDAY! Be sure and use a low sugar low calorie electrolyte replacement after strenuous and sweaty exercise. Our sustain sport is double the electrolytes of Gatorade and only 30 calories. Our flavors are: orange, berry, lemon, ruby-red grapefruit and raspberry lemonade.
• EAT EVERY 2-4 HOURS. Do not let yourself get hungry - not eating enough food will sabotage all your good efforts! If you go over 4 hours without a meal your metabolism shuts down and your body stores fat. Use the Attain bars, Proflex shakes, and organic simply fit crackers to help you from skipping meals.
MEAL PLAN:
*Drink 1/2 gallon of water everyday. Use 2-4 sticks of sustain per day. I use 1 stick per 16 or 32 oz some like it stronger but use up to two sticks a day to flavor your water and give you energy during workouts.
* Eat the access bar 15 min before your workout and have your post workout shake afterwards
Day 1 (Monday)
Meal #1
2 egg whites, 1 whole egg scrambled with 1 slice cheese
1-2 slices whole grain toast
Meal #2
Attain Bar or Apple with 1 cheese stick or 2 Tbs. of peanut butter
Meal #3
Post Workout- 1-2 scoops proflex poweder with a few strawberries
(see recipe)
Meal #5
Grilled chicken 4oz on top of large salad with 2 Tbs. olive oil based dressing ( annies is a great choice)
Meal #6
Grilled fish, meat or chicken
Salad and veggie
Day 2 (Tuesday)
Meal #1
½ cup oatmeal with a few berries and 1-2 hard boiled eggs
Meal #2
Access bar before workout
Meal #3
Attain or Proflex Chocolate Shake with a few strawberries or banana post workout
Meal #4
Meal #5
Turkey burger or lean ground beef burger ( no bun) with melted swiss and mushrooms and yam fries (put oven on Broil- cut one yam into thin slices, spray a pan with pam then place fries down and spray them with pam and sprinkle with sea salt. Put in oven until crispy or very golden brown. ( if making this for more than yourself cut a few yams but only have a serving that one would make) you can have 2-3 Tbs. of organic catshup. If you still don’t like yams or sweet potatoes this way the cut up white potato they are actually good for you. Just no pasta or white bread.
Meal #6
1 rice cake whole grain with a little peanut butter
Day 3 (Wednesday)
Meal #1
Protein Smoothies
1-2 scoops proflex, fruit and yogurt
Meal #2
14 simply fit crackers
1/2 cup hummus
1 orange
Meal #3
1 cup cottage cheese with berries
Meal #4
4-5 oz baked chicken over lettuce, ½ cup salsa, ¼ avocado, sliced, and ¼ mango or papaya sliced- since you don’t like avocado use nuts to replace it! Then put this on 2 slices of whole wheat bread- I use the low calorie sara lee wheat or rudi’s organic eat ½ of the sandwich
Meal #5
4-5 oz grilled salmon or meat of choice, 1 cup broccoli and ½ cup cooked brown rice stir fry! You can use soy sauce etc.
* if you are craving something sweet or salty have 1 access bar or 14 simply fit crackers or 1 simply fit cookie
* craving something salty try 4 cups simply fit organic pop corn
Day 4- (Thursday)
Meal #1
Protein Pancake topped with 1 Tbs. peanut butter
Meal #2
1 cup cottage cheese with fruit
Meal #3
Post Workout Shake
Meal #4
Chicken or Tuna salad with 14 simply fit wheat crackers- I get the chicken in a can ( not tuna) and mix with 1-2 Tbs. of canola mayo ( health food store) and use pickle, celery, grapes and salt and pepper and mix together.
Meal #5
Protein Bar
Meal #6
4 oz cooked lean beef mixed with ¼ cup low sodium tomato sauce served over 4oz baked potato ( red))
Or you can do grilled chicken on top or on the side of a small baked potato with veggies and cheese.
Day 5 (Friday)
Meal #1
Protein pancake or muffins
Meal #2
Post Workout Shake
Meal #3
1 whole wheat sandwich of choice with 1 string cheese
Meal #4
1 small apple and 1 protein bar or protein shake (attain or proflex)
Meal #5
4-5 oz chicken stir-fried in 1 tsp olive oil with 1-2 cups of mixed veggies served over ½ cup brown rice
Example Treat Day
(this should be Friday night and sat or sat- Sunday only 2 days and 2-3 meals)
Also make sure to do cardio on these days
Meal #1
1 real pancake with syrup- I make mine with real pancake mix put I add the egg whites for liquid with milk to get the protein.
Meal #2
Access, attain or proflex shake
Meal #3Subway turkey 6 inch sub on whole wheat
( chips or cookie J) ( healthy free meal)
Meal #4
Greek yogurt with fruit of choice and amount of choice
Meal #5
6-8 oz steak or meal of choice but don’t go too crazy- salad with dressing
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