DIVA LIFESTYLE

Divine, Intelligent, Viviacious, Angels

DIVA: Etymology: Italian, literally, goddess, from Latin, feminine of divus divine.

Lifestyle design for women.

TABLE OF CONTENTS

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Page 3 - Intro Page 4 - Part 1 - Step 1- Are you ready? Page 5 - Part 1 - Step 2- Review guidelines Page 6 - Part 1 - Step 3- Food (rst 14 days) Page 7 - Part 1 - Step 3- Food (rst 14 days) continued Pages 8-11- Part 1 - Step 3 - Food (Sample menus) Pages 12-13 - Part 1 - Step 4- Expect success (preparation) Page 14 - Part 2 - Step 1- Evaluate your progress Page 15 - Part 2 - Step 2- New Foods (6 weeks)

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Page 16 - Part 2 - Step 2- Food (Sample menus) Pages 17-18 - Part 2 - Step 3- Expect success (preparation) Page 19 - Part 3 - Step 1- Evaluate your progress Pages 20-21 - Part 3 - Step 2- New Foods/Sample Menus (4 weeks) Pages 22-23 - Part 3 - Step 3- Expect success (preparation/conclusion) Pages 24-25 - Recipes & Suggestions Page 26- Superfoods Page 27- Notes

The DIVA LIFESTYLE program, is designed to help you take extra weight off of your body in a healthy and sustainable way. Yes, the rst two weeks do help you lose bloat and potentially some fat, however, changes need to be lifelong. Like most women, I have a busy and demanding life. From the minute I am awake my day is like a tornado whirlwind. First thing making breakfast, getting my daughter ready for school, walk the dogs, get myself ready for work, finish up a couple of dishes, and this is within the first hour of the day! So this is designed for simplicity to help women take control of their own weight loss and lives in a sustainable way. After 20 years of battling my weight, I have finally found a lifestyle that has helped me get fit, eleviate illness, and build confidence. Low-fat, low-carb, cabbage soup, all of these wonderful attempts to lose weight on a diet worked great in the short term, but terrible long term. The DIVA LIFESTYLE program is designed to facilitate lifestyle changes through mind, body, and spirit. Im happy to finally have the chance to share it with others, and hope that it can help you transform your life the way that it has mine. There will always be there MONDAY morning when you have indulged on rich foods, or dessert, or wine over the weekend. Why not? Once and a while let loose? Its perfectly normal to want to do these things. However, when you have achievements you would like to reach it is important to understand at that time you may have to work harder, and commit more. The greatest part of being a DIVA lifestyle is once you get to your desired achievement, it will be nearly automatic to maintain. Like driving a car. The truth is you WILL LOSE WEIGHT AUTOMATICALLY in the first two weeks without a doubt. AND PROBABLY more if you continue for the full 12 weeks. The goal is to create lasting change, and a sustainable lifestyle. Congratulations, you are already one step closer to leading the DIVA lifestyle, it is an exciting moment.

Disclaimer: This weight loss plan is really a lifestyle. From my research, trial and error and from my understanding of nutrition. I am not a nutritionist or doctor. As with all lifestyle changes that involve significant changes in eating and exercise habits, you should consult your physician to ensure it is something that is realistic for you.

Part 1 - Step 1 -ARE YOU READY?

It is important to mentally prepare yourself for any new challenge. Think about why you are doing this? What does it mean to you? How will you feel when you achieve your goal?

I am willing to invest in myself.

I am ready to do whatever it takes to make a change for the better.

I am fed up with mediocrity, and want to take it to the next level.

I am willing to get out of my comfort zone and try new things.

I am willing to be fully committed to make real change.

I am willing to fully commit to the process and work through quitting zones to reach success.

I am willing to be fully accountable for my success.

I understand that I am making a lifestyle change, and that this is a long term lifetime commitment towards my health and my body.

I _______________________ on this day, _____________, am ready to begin a lifestyle change that will help me create greater success.

Part 1- Step 2 -REVIEW GUIDELINES Eat Six Times A Day- Breakfast, snack, lunch, snack, dinner, snack Strictly avoid over eating Stick with the foods outlined (avoid cheating, period) Read food labels, try to stick with home-made, avoid processed foods Drink plenty of water and herbal tea Eat out (max) once per week and stick with appropriate foods Always pack a snack when you leave the house, nuts, cheese, etc. Eliminate sugar all together - sugar, fructose, honey etc. Eliminate the white stuff - bread, pasta, cereal Eat fresh vegetables all you can eat (not to much to get plugged u Eat only low-fat/reduced fat dairy products Take vitamins - one multi, and the vitamin C effervescent Exercise 30-45 minutes 5 days a week.
Fat-burn and cardio exercises: This means it is a little difcult to talk, and you are getting winded. You know your body best, it is not enough to just casually stroll around, or slowly ride a stationary bike. Use the tools to track your heart rate for fat-burn and some cardio, or use your own breath to determine if you are getting a bit winded or not. Note: If you are already working out 30-45 minutes 5 days a week, then you may choose to increase the intensity of workout. Suggestions: Speed walking (make sure you are pushing yourself enough), Slow jogging (street or treadmill), Elliptical Machine, Stationary bike (make sure you are challenging yourself enough). Swimming

PART 1 - Step 3 -FOOD - (14 DAYS)

For some people this will be the most challenging part of the program. Please remember this is only for 14 days of your life, not for a life time. The purpose is to cleanse your body of excess water weight carried around from rened carbohydrates, and to stabilize your blood sugar and eating habits. All the nutrient rich foods, such as berries & whole grains will be reintroduced. Losing the extra water bloat in your body is motivating because you can see and feel an immediate difference.
DON"T EVEN THINK ABOUT IT, THIS IS NOT ON THE MENU Vegetables Corn! ! ! ! Potatoes (all kinds)! ! Beets! ! ! ! Carrots! ! ! Yams! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Poultry Chicken (wings & legs) Duck Goose Processed poultry Pork Honey ham Veal Breast

Dairy Soy Milk (Contains loads of sugar)! Whole Milk! ! ! ! ! Whole Yogurt Ice Cream Whole fat cheeses! ! ! ! ! ! ! ! ! ! Beef! ! ! ! ! ! Brisket Liver Fatty Cuts Rib steaks Sugar! ! Honey ! Fruit Juice Beer, Mixed Drinks, Etc.

Rened Carbohydrates! ! Bread (all kinds)! ! ! Crackers! ! ! ! French fries Cereal Rice Pasta Pastry All baked goods

All Fruits ( This is only temporary, so don"t panic) Fruits are an important part of a healthy lifestyle, and will be re-introduced.

DREAM UP SOME CREATIVE AND DELICIOUS MEALS WITH THE FOLLOWING:

Vegetables!! ! Artichokes! ! ! Asparagus! ! ! Avocados (half) Beans! ! ! Broccoli! ! ! Bok Choy! ! ! Cabbage! ! ! Cauliower! ! ! Celery Cucumbers! ! ! Eggplant! ! ! Lettuce (all kinds)! ! Mushrooms (all kinds) Snow peas! ! ! Spinach! ! Sprouts! ! ! Tomatoes Turnips! ! ! Spinach ! ! Zucchini! ! ! ! !

Seafood (all kinds)! ! Salmon! ! ! ! Tuna! ! ! Halibut! ! ! ! Prawns! ! ! ! Shrimp! ! ! ! Oysters! ! ! ! Poultry (skinless) Chicken & Turkey Breast Cornish Hen! ! ! Turkey Bacon! ! ! Chicken Kabob! ! ! Beef (lean cuts)!! ! Sirloin (including ground) Tenderloin! ! ! ! Top round! ! ! ! Lunchmeat! ! ! Fat free (in moderation)!! Pork! ! ! ! Boiled Ham! ! ! Canadian Bacon Tenderloin

Dairy (low, non-fat, reduced fat) non-fat or 1% milk low-fat cheese 18% or less Goat Cheese (low-fat) Buttermilk 1% Yogurt plain (fat-free) 1% cottage cheese Feta, Parmesan, Provolone Ricotta, String, Cheddar (low-fat) Eggs Whole eggs & Egg Whites Nuts Almonds 20 Cashews 15 Macadamias 8 Low-fat peanut butter 2TBS Peanuts 20 Pecan halves 15 Walnuts 8 Pistachios 30

Fats:! ! ! ! Spices:! ! ! ! ! Drinks: Olive Oil! ! ! All spices with (no added sugar) Black Tea: earl gray, pekoe, etc. Canola Oil! ! ! ! ! ! ! ! Herbal Tea: mint, sleepy-time, etc. Reduced fat (Becel)! Sweet treats (one per day)! ! Coffee low-fat Mayo! ! Sugar Free-Fudgecicles! ! Espresso Tofu:! ! ! ! Sugar Free- Jello!/Pudding! ! Non-fat latte (1 medium) Low-fat! ! ! Sugar Free - Popsicles!! ! Wine: 1-2 glass red or white ! ! ! ! Sugar Free - Hard candy! ! (Twice a week only) Other:! ! ! Sugar substitute- max 75 calories Starbucks (Grande Skinny Latte"s Fresh herbs!! ! Werther Originals: Sugar Free! one a day *yummy!) Vanilla, Onions! ! ! ! ! ! ! ! ! Caramel Macchiato, etc. Garlic Balsamic vinegar Apple Cider vinegar Hummus (home-made or store bought) 3TBS a day Veggie ground round (mexican, plain avour) & Veggie Pepperoni

Part 1 - Step 3 - Continued (Food)

You must eat six small meals a day.

Do not skip your small meals. You can use any combination of these foods for different days. As long as you eat the (outlined foods) and eat six small meals a day. Make sure you PREPARE! You can get creative with the ingredients on the list. This is basic and gives you an idea of what a simple day might look like. Over complicating the menu would be a disadvantage because everyone has different taste. In addition, it is important to focus on convenience and sustainability. It takes some time to change our palates to appreciate the taste of food that has not been overly avoured or processed. This is not to say that I"m advocating bland food, I am merely suggesting that we train ourselves to appreciate food for its natural goodness, and to eat to live rather then live to eat. A lot of really great creative and very delicious recipes can be created from these foods. If you are bored by what is on the menu, make it a fun challenge to nd yummy foods you can create from these nutritious foods. Bon Appetite!!
Success Tip: Prepare lots of washed & chopped up vegetables to munch on.

Day 1 - SAMPLE
When you rst wake up drink one cup of warm water with lemon. Breakfast: ! ! ! ! ! ! ! ! ! Snack: !! Veggie Omelet made vegetables (of your choice) 1 egg, and egg whites (small amount of oil or Pam) to cook with. 1/3 cup of 1% cottage cheese with cherry tomatoes. Coffee or tea with or without 1% milk (splenda) if you like 5 Almonds Take daily vitamin 2 slices of low-fat cheddar cheese, 5 Almonds (herbal tea)

Lunch:! !

Grilled Fish & sauted fresh vegetables

Snack:! !

2 Werthers Original Candies (sugar free), cup of coffee or tea.

Dinner:! ! ! !

Grilled chicken breast, fresh salad with handful of walnuts, sprinkled with ! parmesan cheese.

Snack/: dessert!! 1 Fudgsicle (sugar-free) ! ! Take Fiber - Half serving of Metamucil

Day 2 - SAMPLE
When you rst wake up drink one cup of warm water with lemon. Breakfast:! ! ! ! ! ! ! Snack:! ! ! ! Lunch:! ! ! ! ! ! Snack:! ! Dinner:! ! ! ! Low-fat Peanut Butter (2Tbsp) on Celery 1 cup of warm milk with cinnamon (Splenda to taste) Coffee or tea Vitamin 10 cashews, Slice of low-fat cheese, Cherry tomatoes Tuna Salad : Make tuna as if you were having a sandwich, Place on top of salad of your choice, sprinkle with some low-fat cheddar cheese. (Tip) use light italian dressing and light mayo. 1 medium (non-fat) latte: with or without sweetener Stir Fry: Prawns with vegetables, made with (broth) of your choice. 1/2 cup of cottage cheese with salt & pepper to taste.

Snack/! ! dessert!:! 1/3 cup of low-fat ricotta, sprinkled with cinnamon and nutmeg, ! ! splenda to taste. ! ! Fiber - half a serving of metamucil ! !

Day 3 - SAMPLE
When you rst wake up drink one cup of warm water with lemon. Breakfast: ! ! ! ! ! Snack: !! Lunch:! ! Snack:! ! Dinner:! ! ! ! Snack/! ! dessert!! 2 Poached eggs with salt & pepper to taste, 3 large slices of tomatoes, 5 almonds. Coffee or tea Vitamin 1 Serving of sugar-free, Jello, 6 walnuts Bowl of (home-made vegetable soup, 1/2 cup of chicken salad, 2 Werthers Originals. 1 Medium, non-fat latte. Beef Tenderloin, Grilled Veggies, 1/2 cup of 1% cottage cheese with salt & pepper or herbs to taste. 1 glass of DRY red wine. 1/2 glass of warm 1% milk with cinnamon & splenda to taste.

Fiber - half a serving of metamucil

Here is a partly lled out menu, use the blank space to ll in what you might eat this day. Day 4 - PARTIAL SAMPLE Warm water with lemon. Breakfast:! ! ! ! ! Snack: ! Vegetable & low-fat cheddar cheese omelet, 1/2 cup of 1% milk, cup of coffee with milk and splenda. Vitamin ______________________________________________________________

Lunch:! ! ! ! ! ! Snack: !!

Lean beef burger patty (no bun), topped with low-fat cheese, low-fat mayo, mustard, onions, tomatoes, pickle on a bed of lettuce. Sliced tomatoes with 1/3 cup 1% cottage cheese. (spiced to taste). 2 Tbs. of low-fat peanut butter on celery.

Dinner:!

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Snack/ Dessert!! 1 Serving of Jello - No sugar + 5 almonds ! ! Fiber - Half a serving of metamucil

Day 5 - PARTIAL SAMPLE Warm water with lemon Breakfast:! Snack:! ! ! ! Lunch:! ! ________________________________________________________________ 5 almonds chopped, mix with a pack of splenda and some cinnamon, sprinkle on top of 1/2 cup of plain 1% yogurt. Salmon Carpaccio with Salad, Glass of Perrier with Lemon, Low-fat cheese.

Snack:! !

Cup of home made vegetable soup or Miso Soup

Dinner: ! ! Snack/ dessert!!

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Fiber - half a serving of metamucil

Here is some space for you to ll out your own sample menu. Day 6 - YOUR SAMPLE Warm water with lemon Breakfast: _____________________________________________________________________ ! Vitamin Snack:! _____________________________________________________________________

Lunch:!

______________________________________________________________________

Snack:!

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Dinner: ! _______________________________________________________________________ Snack/ _______________________________________________________________________ dessert Fiber - Half a serving of metamucil Day 7

Warm water with lemon Breakfast: _____________________________________________________________________ ! Vitamin Snack:! _____________________________________________________________________

Lunch:!

______________________________________________________________________

Snack:!

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Dinner: ! _______________________________________________________________________ Snack/ _______________________________________________________________________ dessert Fiber - Half a serving of metamucil

Part 1 - Step 4 - EXPECT SUCCESS - PREPARATION

In order to give yourself the best possible chance at success, it is important to be PREPARED. The following is a list of things that will help you begin to get prepared. Check each one off when you are done. EXERCISE: Gym clothes, appropriate shoes, access to a gym, a park, a treadmill, some form of exercise of your choice. What do you have available to you?
* If you are not usually active, make sure you have your physicians approval ! prior to starting an exercise routine.

What will be your exercise commitment for the next 14 days? ________________________________________________________________ ________________________________________________________________

FOOD: Evaluate the food in your fridge and house: Do you really need chips, candy, pop, processed junk? If you have kids do they really need to eat that ? Avoid temptation and get rid of junk in the house as much as possible. (Note: Appropriate foods will be outlined later.)

CALENDER: Use a calender to track how long you exercised each day, post the calender on the wall and write down how long you exercised. Use this as a motivation to do better each week.

MEASURING TAPE: Take body measurements, write them down on the provided space. Date:___________Bust:_________Waist__________Hip_______________

GOAL CLOTHING PIECE: Find a piece of clothing that you want to t into, it should be too small but not unrealistic for a three month period. Try it on. Keep it handy to try on about once a week to FEEL your progress.

A CHUBBY PICTURE OF YOU: Find a picture of yourself that bothers you. Keep in a place where you can look at it whenever you feel the need to go back to old ways.

VITAMINS: A good one a day multivitamin & I recommend Vitamin C (orange avoured) effervescence (1 per day). Vitamin C is really good for weight loss, it helps clean out your system, and it tastes great, and it has no added sugar.

FIBER: Metamucil or similar: Take HALF the recommended daily dose for part one of the the program and drink lots of water!~

FAMILY & FRIENDS: Let your family and friends know you are on this journey, and ask them for their support, this way they will not inadvertently try to sabotage or tempt you away from this new lifestyle.

Congratulations, you are now on your way to making some signicant lifestyle changes that will not only help you take off weight, but will also help you lead a healthier happier lifestyle. WELL DONE!

PART 2 - STEP 1 - Evaluate your progress.

How do you feel? ____________________________________________________________ ____________________________________________________________ ____________________________________________________________

Are you noticing a difference? ____________________________________________________________ ____________________________________________________________

What will you do differently for the next 6 weeks during part 2, that will help you become even more successful? ____________________________________________________________ ____________________________________________________________ ____________________________________________________________

Part 2 - Step 2 - New Foods 6 Weeks

Please enjoy all the foods outlined in Part 1, and add the following: Fruit: ( one of these per day) Berries (all kinds) 1/2 cup a day Melon: Honey Dew: 1 cup a day Mandarin oranges/clementines: 3 per day Grains: (one of these per day) Silver Hills (Squirlly Bread) 1 piece Multi-Grain Oatmeal (no sugar added) 1 package Multi-Grain hot cereal 1/2 a cup Legumes & Beans: Two servings per week Lentils - 1/3 cup cooked Black Beans - 1/3 cup cooked Kidney Beans - 1/3 cup cooked Re-fried beans - 1/3 cup Baked Goods: 1 serving per week max (If you are exercising) if not then omit this. 100% whole grain/bran made with splenda, and no sugar chocolate etc. e.g.: 1 mufn, 2 small peanut butter/oatmeal cookies. (note: If you are not sure, please check with a peer or coach, in order to ensure you are not sabotaging your success.)

Honey: (For people who do not eat Splenda)

1 tsp. per day

PART 2- STEP 2 (FOOD-Sample Menu) Warm water with lemon. Breakfast:! ! ! ! ! Snack: Lunch:! ! ! ! Snack: !! ! 1 package of multigrain oatmeal made with 1% milk, cinnamon, and splenda. Coffee or Tea Vitamin 3 Clementines (small mandarins) + 5 almonds Open faced tuna on one piece of squirrly bread, topped with melted cheese. Large green salad with olive oil and balsamic vinegar. 2 Tbs. of low-fat peanut butter on celery.

Dinner:! Snack/ Dessert!! ! !

Grilled souvlaki chicken breast and herbed veggies, 2 slices of low-fat cheese.

1 Serving of Jello - No sugar + 5 almonds

Fiber - Half a serving of metamucil

Day 2 - PARTIAL SAMPLE Warm water with lemon Breakfast:! Snack:! ! ! ! Lunch:! ! ________________________________________________________________ 5 almonds chopped, mix with a pack of splenda and some cinnamon, sprinkle on top of 1/2 cup of plain 1% yogurt. Salmon Carpaccio with Salad, Glass of Perrier with Lemon, Low-fat cheese.

Snack:! !

Cup of home made vegetable soup or Miso Soup

Dinner: ! ! Snack/ dessert!!

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Fiber - half a serving of metamucil

PART 2 - STEP 3- EXPECT SUCCESS - PREPARATION In order to give yourself the best possible chance at success, it is important to be PREPARED. The following is a list of things that will help you begin to get prepared. Check each one off when you are done. EXERCISE: What will be your exercise commitment for the next 6 weeks? ________________________________________________________________ ________________________________________________________________

FOOD: Now that you have some new food choices, get prepared by picking these items up.

CALENDER: Review your calender, how well did you stick to your exercise commitment? What will you do differently this time and what is your exercise commitment for the next 6 weeks? ________________________________________________________________ ________________________________________________________________ MEASURING TAPE: Every 3 weeks, Take body measurements, write them down on the provided space. Date:___________Bust:_________Waist__________Hip_______________

Date:___________Bust:_________Waist__________Hip_______________

GOAL CLOTHING PIECE: How does your goal piece of goal clothing t now, describe how it ts and how it will feel once it ts. ________________________________________________________________ ________________________________________________________________

A CHUBBY PICTURE OF YOU: Take a look at your chubby picture, how are you feeling about this picture now? Resolve that you will NEVER go back to that version of you again, and that you are fed up with it once and for all.

VITAMINS: Make sure you have your vitamins in stock.

FIBER: Make sure you have enough ber.

CONGRATULATIONS! I hope you are excited and feeling great, you deserve this!

Part 3 - Step 1 - Evaluate your progress

Date: ____________ Measurements: Bust: ___________Waist: _________Hip:_____________

How do you feel? ____________________________________________________________ ____________________________________________________________ ____________________________________________________________

How close are you to tting into your goal clothing? ____________________________________________________________ ____________________________________________________________

Are you happy with your measurements? ____________________________________________________________ ____________________________________________________________ ____________________________________________________________

Part 3 - Step 2 - New Foods

4 Weeks -(Guideline only) After 8 weeks or more in the DIVA lifestyle program, You can continue to enjoy the foods from Part 1 & 2 and now add the following: Legumes & Beans: One serving per day Lentils - 1/3 cup cooked Black Beans - 1/3 cup cooked Kidney Beans - 1/3 cup cooked Re-fried beans - 1/3 cup Pasta: (once to twice per week, max) 100% whole wheat pasta (1) cup cooked Fruit: One serving per day (eat with a protein cheese or nuts) 1/2 an apple 1/2 a pear Grain: One serving per day Weight Watchers- 100% our tortilla

Note: At this point these menu"s and this way of living should be considered a sustainable approach to a healthy lifestyle.

Day 1- SAMPLE Warm water with lemon. Breakfast:! ! ! ! ! Snack: Lunch:! ! ! ! ! Cheese & Veggie Omelet with one egg & egg whites Coffee or Tea Vitamin 5 almonds, 5 Strawberries (Fresh) Open faced tuna on one piece of squirrley bread, topped with melted cheese. Large green salad with olive oil and balsamic vinegar.

Snack: !!

2 Tbs. of low-fat peanut butter on celery.

Dinner:! ! ! ! ! Snack/ Dessert!! ! !

Grilled prawns with chili powder & lime, cilantro, low-fat sour cream, low-fat cheese, & onions inside one weight watchers our tortilla. Salad 1 Serving of Jello - No sugar + 5 almonds

Fiber - ! ! Half a serving of metamucil Day 2 - Your Sample

Warm water with lemon. Breakfast:! ! ! _______________________________________________________________________ Vitamin

Snack:! !

_______________________________________________________________________

Lunch:!!

_______________________________________________________________________

Snack:! !

_______________________________________________________________________

Dinner:!!

_______________________________________________________________________

Snack/ dessert! !

_______________________________________________________________________

Fiber - 1/2 serving of Metamucil

Part 3 - Step 3 - Expect Success Preparation

In order to give yourself the best possible chance at success, it is important to be PREPARED. The following is a list of things that will help you begin to get prepared. Check each one off when you are done. EXERCISE: What will be your exercise commitment for the next 4 weeks? ________________________________________________________________ ________________________________________________________________

FOOD: Now that you have some new food choices, get prepared by picking these items up.

CALENDER: Review your calender, how well did you stick to your exercise commitment? What will you do differently this time and what is your exercise commitment for the next 4 weeks? ________________________________________________________________ ________________________________________________________________ MEASURING TAPE: Take current body measurements, write them down on the provided space, take again after 4 weeks. Date:___________Bust:_________Waist__________Hip_______________

Date:___________Bust:_________Waist__________Hip_______________

GOAL CLOTHING PIECE: How does your goal piece of goal clothing t now? Are you 4 weeks away or do you need a new piece! :) ________________________________________________________________ ________________________________________________________________

A CHUBBY PICTURE OF YOU: Rip up and throw away the chubby picture or delete completely. While you are doing this, say to yourself, I will NEVER, EVER go back, I am so grateful that I am now a new person and that I feel great about myself. VITAMINS: Make sure you have your vitamins in stock.

FIBER: Make sure you have enough ber.

CONGRATULATIONS!! I hope you are incredibly proud of yourself. This lifestyle is meant to be a long-term solution to making real life eating and tness choices. You can always go back to part one if you have some off days, or have had a few extra days of indulgence. Hopefully after 12 weeks you have created some GREAT habits that will help you now and in the future to continue a sustainable DIVA lifestyle where you are happy, healthy, beautiful, and in control.

RECIPES & SUGGESTIONS

This is such an easy yummy treat. I often make it for my husband and daughter they go crazy for it. To make it more satiating, a plain protein powder could be added. Berry Yummy Shake - Good for part 2-3 5 Fresh Ripe Strawberries (you can use any berries, rasp, blueberries, and frozen is ne too) 1 Cup 1% milk 1-2 Sweetner or Tsp of honey (optional) Crushed ice Blend This is awesome, I am a HUGE pizza fan, this great recipe is a healthy alternative and will keep you on track with good lifestyle. Portabella Mushroom Pizza: - Good for part 1-3 One large portabella Mushroom Low-fat mozzarella cheese shredded 1/3 cup(15% to 18% Milk Fat) Veggie pepperonis (awesome invention) Black olives (if you like) Italian tomato paste 1/2 clove of crushed garlic 1 tsp fresh basil (nely chopped) 1 tsp Olive oil Scoop out the mushroom so it is at and round, (take the stem off). Take the crushed garlic and the basil mix with the olive oil. Take the mixture and coat the mushrooom. Take the Italian tomato paste and either use full strength or dilute to taste with water, put as much or as little as your prefer. Sprinkle cheese, blakc olives, pepperonis on top. Bake until cheese is golden brown or broil. Coca-Cola Zero Float - Good for part 1-3 1/2 cup of 1% milk 1TBS of half & half 1/2 can of Coke to taste Peanut Butter & Multigrain Oatmeal Cookies: Makes about a dozen cookies. Good for Part 2-3 1 cup (reduced fat peanut butter) 1 egg 1/3 cup egg whites 1 package of instant multigrain oatmeal 1/4 cup of Splenda or Sweetner of choice Oven: 325F Non-greased pan or Alluminum foil Approx: 1 TBS each cookie, make round then use a fork to create pattern on top. Bake for 15 minutes. (Keep your consumption to maximum 2 every other day).

RESTAURANT EATING SUGGESTIONS Greek/Mediterranian: When eating at greek restaurants, tell them not to bring the PITA, and to give you more salad rather then all the rice and potatoes. NOTE: If you are at least 6 weeks into the lifestyle, and you would like to have a potato then enjoy, but stick to having only one, and be sure to get in an extra ten minutes of exercise. Greek Salad, Souvlaki, Olives, Ttzatziki (all of their dips are fine (minus the bread), Vegetables, Unbreaded Calamari) Good for part 2: Calamari, Saganaki (fried cheese) (high in protein)

Japanese:
When eating Japanese it can be difcult to stay away from all the sushi rolls and rice. From my experience A TRUE JAPANESE restaurant will have more choices and it will be more creative and tasty.

Seafood Sashimi all types, Yakitori (skewers), Grilled/Sauteed Vegetables, Miso Soup, Good for Part 2: -Agadashi Tofu & Tempura (high in protein)

NORTH AMERICAN: HOLD the bread, rice, and sugar llers please~!
Stick with lean cuts of meat, sh, salads, vegetables. Avoid bread baskets, sugary dressings, pasta. Breakfast: Omelettes are the way to go, with a nice cup of coffee or tea. They usually come in fairly nice sized portions and will ll you up. If Omelettes are not appealing, then go for poached eggs and one peice of multigrain bread (with a bit of butter). Lunch: Salads are great. Most of the North American restuaraunts have a variety of salads rich in protein and all the greens you can imagine. Grilled Chicken, Lean Beef Cuts, Fish, Grilled Vegetables, all good healthy choices. CAUTION: RICE BOWLS ETC. The sugary sauce, noodles, rice etc. that these dishes offer. Often these types of dishes can have more carbohydrates, sugar, and fat then eating a large gourmet burger. Don"t be fooled.

Drinks: San Pellegrino, Water, Green Tea, Black Tea, Coffee, White (dry wine), Red (dry wine), Sparkling (dry) wine. (Dry= Sweetness Code 00)

SUPER FOODS Almonds: Good for: Part 1, 2, 3 In a study published in the International Journal of Obesity and Related Metabolic Disorders,
researchers found that adding almonds to a low calorie diet can help overweight individuals drop pounds more effectively than a low calorie diet high in complex carbohydrates. Of 65 overweight participants, those that ate the almond enriched low calorie diet consumed 39% of their calories in the form of fat. Participants that ate the low calorie diet high in complex carbohydrates consumed only 18% of their calories from fat. Both diets supplied the same number of calories and equivalent amounts of protein. After six months, those on the almond added diet had greater reductions in weight, body fat, total body water, and systolic blood pressure. Those eating almonds had a 62 percent greater reduction in body mass index score, 50 percent greater reduction in waist circumference, and 56 percent greater reduction in body fat compared to those on the low calorie complex carbohydrate diet. Among those with diabetes, medication reductions were sustained or further reduced in 96% of those on the almond added diet. Almonds are a good source of cancer preventing laetrille. Almonds have prebiotic properties. Almonds can help protect against cardiovascular disease and diabetes. Almonds are the stars of cholesterol research. Fresh almonds are best.

Walnuts: Good for: Part 1, 2, 3

Walnuts are one of the best plant sources of protein. They are rich in ber, B vitamins, magnesium, and antioxidants such as Vitamin E. # Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have signicantly higher amounts of omega 3 fatty acids as compared to other nuts. More than a decade of scientic evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart. The polyphenols in walnuts help quiet the inammation and oxidative stress in the brain.#These are the evils that can injure the brain and lead to memory problems.

Avocados: Good for: Part 1, 2, 3:Lutein, which appears to reduce the risk
of cardiovascular disease and stroke as well as guard against age-related macular degeneration (which leads to blindness), is also abundant in pumpkins.

Berries: Good for Part 2, 3.

Strawberries, blackberries, blueberries, raspberries, etc.

NOTES:

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