30 Day Food Guide

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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 SOME PROTEIN POWDERS: BY “SOME” I MEAN THOSE FULL OF FILLERS AND SUSPECT INGREDIENTS (LIST OF INGREDIENTS IS A LONG LIST OF HARD TO PRONOUNCE WORDS), WHICH DON’T SUPPORT HEALTHY WEIGHT LOSS. A CLEAN PROTEIN POWDER IS PERFECTLY ACCEPTABLE. DON’T FEEL LIKE YOU HAVE TO USE A PROTEIN POWDER THOUGH AS THERE ARE MANY HEALTHY WHOLE FOOD SOURCES OF PROTEIN SUCH AS NUTS, NUT BUTTERS, SEEDS, GREEK YOGURT, SWEETENERS: IF YOUR SMOOTHIE TASTES VERY SWEET, YOU ARE PROBABLY OVER DOING IT ON THE SWEETENER AND POTENTIALLY CONSUMING TOO MUCH SUGAR FOR A WEIGHT LOSS PLAN. STEVIA IS A NATURAL, NO-CALORIES SWEETENER THAT YOU CAN USE. FOR THE FULL DOWNLOAD ON SWEETENERS, SEE MY ARTICLE ON THE BEST AND WORST SWEETENERS. TOO MUCH SWEET FRUIT: WHOLE, FRESH FRUITS ARE GOOD FOR YOU, AND A NATURAL WAY TO ADD FLAVOR AND A LITTLE SWEETNESS TO YOUR SMOOTHIE, BUT TOO MUCH CAN BE A PROBLEM. A LOT OF FRUIT IN ONE SMOOTHIE CAN SPIKE YOUR BLOOD SUGAR AND CAUSE DIGESTIVE PROBLEMS. A GOOD RULE OF THUMB IS TO STICK TO AVOCADOS AND BERRIES. SMALL AMOUNTS OF SWEETER FRUITS SUCH AS BANANA, APPLE, MANGO, AND PINEAPPLE IS FINE, BUT KEEP THOSE TO A MINIMUM. SMOOTHIES HIGH IN SUGAR ARE A RECIPE FOR WEIGHT GAIN. S U R G E P L A N . C O M
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 NOW WE SEE THAT NOT ALL SHAKES, FRUIT SMOOTHIES, ETC ARE CREATED EQUAL. SO GO CRAZY, INVENT, TOSS THE GOOD STUFF IN, SPICE THEM UP WITH ESSENTIAL OILS, AND MAKE YOUR OWN...NAME IT SOMETHING COOL AND LET US KNOW...WE LOVE NEW THINGS !! HERE ARE A FEW GREAT ONES.... BUT PAY ATTENTION TO THE CALORIES IN THESE...REMEMBER A MEAL REPLACEMENT IS A MEAL REPLACEMENT . S U R G E P L A N . C O M
Page 1 and 2: 30 DAY E V E R Y T H I N G Y O U N
Page 3 and 4: HIGH FIBER DIET THIS DIET OPTION IS
Page 5 and 6: D O N O T E A T T H E S E F O O D S
Page 7 and 8: stop cravings for a bit... yep, its
Page 9 and 10: T H E B I G N O ALCOHOL Drinking al
Page 11 and 12: T H E B I G N O MARGARINE Sticks wi
Page 13 and 14: MODERATION IN ALL THINGS! WE ARE GO
Page 15 and 16: how many calories from fat, protein
Page 17 and 18: P R O T E I N - E A T A L O T O F I
Page 19 and 20: G O O D F A T I S N E C E S S A R Y
Page 21 and 22: W A T E R C O N S U M P T I O N so
Page 23 and 24: C O M P L E X C A R B O H Y D R A T
Page 25 and 26: H E A L T H Y S H A K E S . . E A S
Page 27 and 28: B E S T I N G R E D I E N T S F O R
Page 29 and 30: B E S T I N G R E D I E N T S F O R
Page 31: D O N O T I N C L U D E T H E S E .
Page 35 and 36: P E A C H E S & G R E E N P R O T E
Page 37 and 38: B A N A N A - B O A T P R O T E I N
Page 39 and 40: A L M O N D B U T T E R A N D B A N
Page 41 and 42: commit * have fun * be proud Day 1-

30 Day Food Guide

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