30+Day+Guide

E V E R Y T H I N G Y O U N E E D T O K N O W
F O L L O W T H E P L A N A N D A C H I E V E Y O U R G O A L S
U N L O C K YOU
you have the right to be strong, happy and SHREDDED

commit * have fun * be proud
Day
1-30
this is the start of something amazing

D O N O T E A T T H E S E F O O D S :
NO, NADA, NO WAY UGGG FOODS

D O N O T E A T T H E S E F O O D S :
NO, NADA, NO WAY UGGG FOODS

stop cravings for a bit...
yep, its easier than you
think.
Just 2 drops of Peppermint Essential Oil inhibits feeling
of hunger.

T H E B I G N O
SUGARS
The evidence is mounting that sugar, NOT fat, may be one
of the leading drivers of heart disease via the harmful
effects of fructose on metabolism.
Studies show that large amounts of fructose can raise
triglycerides, small, dense LDL and oxidized LDL (very, very
bad), raise blood glucose and insulin levels and increase
abdominal obesity… in as little as 10 weeks
FRUIT JUICE
Fruit juice is often perceived as healthy.
That’s understandable, given that it is natural and has the
word “fruit” in it.
However… what many people fail to realize is that fruit juice
is also loaded with sugar.
In fact, fruit juice contains just as much sugar and calories as
a sugary soft drink… and sometimes even more
SOY, SOY PRODUCTS
Genetically modified soy makes up 91 percent
of America’s soy crops. GM foods present a
number of health dangers including DNA
damage and reproductive issues.
Soy has also been linked to treatment
resistant breast cancer tumors. Instead, skip
the soy milk and opt for almond milk or water
as a base for your smoothie or healthy treat.

T H E B I G N O
ALCOHOL
Drinking alcohol interferes with the way your body burns
fat, a vital component to successful weight loss. Normally,
the liver metabolizes fat calories allowing you to use them
for energy. When you drink alcohol, fat metabolism takes a
backseat to the breakdown of the alcohol. Instead of using
fat for energy, your body turns to the calories from the
alcohol. This causes a buildup of fatty acids and can hinder
weight loss.
STORE MADE SMOOTHIES
For example, a small Jamba Juice Acai Super-Antioxidant
contains 4 grams of fat, 260 calories and 46 grams of sugar,
while a regular Peanut Butter Moo’d contains 480 calories,
10 grams of fat, and 72 grams of sugar.
UMM that is a lot of sugar !!
FLAVORED/ CREAMED
COFFEE
In general, coffee flavoring contains flavor compounds
mixed with a solvent like propylene glycol (popularly used
in pharmaceuticals, and airplane de-icing compound!) in
order to attach the flavor chemicals to the beans.
The cream, sugar and toppings are flat out NO.

T H E B I G N O
BREADED FOOD
This should go without saying, but combining a healthy
source of protein with starch and frying or baking it is not
a healthy choice. Plain and simple these food items are
metabolic and weight killers.
BAGELS, MUFFINS
It's not that bagels are inherently bad. It's just that they
aren't particularly healthy. Most bagels lack vitamins,
minerals and fiber. Without fiber, the carbohydrates in a
bagel digest quickly, convert to sugar and then, very
possibly, to fat.
ARTIFICIAL SWEETENER
All artificial sweeteners are not created equal.
The FDA has approved five artificial
sweeteners: saccharin, acesulfame,
aspartame, neotame, and sucralose. It has
also approved one natural low-calorie
sweetener, stevia.
Taken together, findings from all of the studies
suggest that consuming artificial sweeteners is
just as bad for you as sugar.

T H E B I G N O
MARGARINE
Sticks with trans fat. To stay solid at room temperature,
vegetable oils are hydrogenated, which creates trans fatty
acids that can raise LDL, or bad cholesterol. Most solid
sticks of margarine contain trans fats and/or saturated fat.
PROCESSED GRAIN
White flour is wheat flour that has been stripped of two
main components–the bran and the germ. The bran
provides the fiber that is typically found in the whole grain,
but when it is taken out of the wheat flour it creates a softer,
lighter texture.
PASTA
Carbohydrates, which had their moment as a
good food back when fat was the bad guy, are
now being blamed in part for the epidemic of
obesity, diabetes and heart disease. And a
slew of diet books proposes that you will feel
better and be healthier if you never eat bread,
pasta or sugar again.

YES, HECK YEAH, OHHHH YA
you get to eat again...

how many calories
from fat, protein
and carbs are in
these ?
4-4-9

So how much should i eat ?
about 110 gms for 150lb person

P R O T E I N - E A T A L O T O F I T
eating protein leads to losing fat...

control blood sugar
JUST 2 DROPS OF CASSIA OR CINNAMON TAKEN BY
MOUTH 3 TIMES A DAY.

G O O D F A T I S N E C E S S A R Y . . .
so how much do i eat...?
around 200 fat calories/day

W A T E R C O N S U M P T I O N
so how much do i drink...?
about 12 - 8 ounce glasses minimum

W A T E R C O N S U M P T I O N
so how much do i drink...?
about 12 - 8 ounce glasses minimum

cleanse and boost
metabolism
ADD 2 DROPS OF LEMON, GRAPEFRUIT OR PEPPERMINT

C O M P L E X C A R B O H Y D R A T E S
so what are complex carbs...?
eat about 225-275 gms a day

C O M P L E X C A R B O H Y D R A T E S
so what are complex carbs...?
eat about 225-275 gms a day

YES, HECK YEAH, OHHHH YA
you get to eat again...

H E A L T H Y S H A K E S . . E A S I E S T W A Y
T O B L O W O R H E L P Y O U R H E A L T H
G O A L S . . .
the so called "healthy shake"...?
goal is 350 calories...or less

H E A L T H Y S H A K E S . . E A S I E S T W A Y
T O B L O W O R H E L P Y O U R H E A L T H
G O A L S . . .
the so called "healthy shake"...?
goal is 350 calories...or less

B E S T I N G R E D I E N T S F O R Y O U R
S M O O T H I E S A N D S H A K E S . . .
BEST things to put in our
smoothies and shakes

B E S T I N G R E D I E N T S F O R Y O U R
S M O O T H I E S A N D S H A K E S . . .
best things to put in our
smoothies and shakes

B E S T I N G R E D I E N T S F O R Y O U R
S M O O T H I E S A N D S H A K E S . . .
best things to put in our
smoothies and shakes

B E S T I N G R E D I E N T S F O R Y O U R
S M O O T H I E S A N D S H A K E S . . .
best things to put in our
smoothies and shakes

D O N O T I N C L U D E T H E S E . . .
WORST things to put in our smoothies and
shakes

D O N O T I N C L U D E T H E S E . . .
WORST things to put in our smoothies and
shakes

H E A L T H Y S H A K E S . . E A S I E S T W A Y
T O B L O W O R H E L P Y O U R H E A L T H
G O A L S . . .
here are some examples for you...yummm

M O C H A P R O T E I N S H A K E R E C I P E
tell me this isn't awesome...?
meal replacement

B L A C K F O R E S T P R O T E I N S H A K E
tell me this isn't awesome...?
meal replacement

P E A C H Y G R E E N P R O T E I N S H A K E
tell me this isn't awesome...?
meal replacement

P R O T E I N F R O S T Y S H A K E
tell me this isn't awesome...?
meal replacement

B A N A N A - O A T P R O T E I N S M O O T H I E
tell me this isn't awesome...?
meal replacement

P A P A Y A G I N G E R S M O O T H I E
tell me this isn't awesome...?
meal replacement or tummy soother

P A P A Y A G I N G E R S M O O T H I E
tell me this isn't awesome...?
meal replacement or tummy soother

B L U E B E R R Y S M O O T H I E
tell me this isn't awesome...?
meal replacement or lunch

P E A N U T B U T T E R A N D B A N A N A
tell me this isn't awesome...?
meal replacement or lunch

MODERATION IN ALL THINGS!

A WORD ABOUT THE
RECIPES

Carpe
Diem
lets do it...