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30 Days to Healthy Living
The Complete How-To
Our program is a refreshingly simple, delicious and extremely effective detox & cleanse. The following takes a few minutes to go over, then come back to refresh as needed. Usually by day 3, you’ve got the routine down /=:-)
Would you like to be added to our private Facebook Group? You’ll get to see what’s new, snack ideas and RECIPES!
Lots to dig into here so it’s divvied up in to sections. Anytime you have questions, text me at 859-550-3862. I’m here.
#1 Your Kit
#2 Daily Routine (and how-to Shake)
#3 Foods to Avoid
#4 Foods to Include
#5 Snack Ideas
#6 Shopping List
#1 You Got Your Kit: 6 products
Two bags Protein Shake Mix
Two boxes Energy Fizz Sticks
One box Digestion Plus (aka D+) — this is your probiotic, prebiotic and digestive enzyme in one
You chose 2 products of these 3: a container of Greens Balance or one bag Daily Fiber Boost or one box of the 7-Day Body Cleanse (I always recommend the Greens Balance & the 7-Day cleanse!)
Two boxes Detox Tea
#2 Your Daily Routine: 6 Steps
STEP #1 Take your D+ first thing in the am mixed with either the Greens Balance or the Fiber Boost.
Mix both in 4 oz water, stir or use a frother, then shoot ‘er back!
I love the fiber but I don’t use it much anymore because there is fiber in the Greens Balance (along with 37 fruits & veggies) and fiber in the protein shake.
STEP #2 Drink two Energy Fizz Sticks a day, usually one mid-morning and one mid-afternoon. If you are sensitive to caffeine, have the afternoon Fizz before 2pm.
Mix in 12+ oz water, sip and enjoy.
I mix mine in 32 oz water so the taste is very light AND I get all my water in that way! You can do any amount of water you like, though.
STEP #3 Drink two protein shakes a day, either breakfast/lunch or lunch/dinner or bfast/dinner… you pick the schedule that works for you!
Mix 2 scoops of protein with 16 oz liquid: either just water, or half water/half unsweetened organic almond or coconut milk, a couple of ice cubes if you like it cold, then blend and drink!
That’s the very basic, you’ll find so many delicious shake recipes in the Facebook group — it’s crazy what you can do!
STEP #4 Drink one to two teas a day. You get two boxes which is 40 tea bags, so at least ONE a day and sometimes two!
If you are not a tea drinker, add a teabag to your afternoon fizz for a “tizzy”! This is quite good and your tea will steep in cold water.
STEP #5 We’ll do the cleanse in Week 3 of your 30 days.
You’ll mix one packet in 32 ounces of water and sip throughout the day. Repeat for 7 days.
You’ll still do everything else — you are just adding this drink to the mix!
STEP #6 Your 3rd meal is a “lean green” meal — think “paleo”! You’ll get meal plans, recipes and shopping lists in the Facebook group.
#3 The “Foods to Avoid” List
peanuts & peanut butter
sugar, honey, maple syrup
all fruit EXCEPT limes, lemons, green apples, berries
pork with nitrates (bacon, ham, pretty much any prepared pork)
corn (organic corn is allowed in a few of the recipes, otherwise, no)
vinegar (a small amt of balsamic vinegar is allowed in a couple of recipes)
#4 The “Foods to Include” List
EVERYTHING organic please!
unsweetened almond, coconut milk
OCCASIONAL brown rice
green & herb teas
organic green apples, berries
wild-caught cold water fish (limit to 1x/week)
free-range chicken and turkey
pastured pork (limit to 1x/week)
grass-fed beef (limit to 1x/week)
sweet potatoes, yams, turnips
oils: olive, avocado, coconut, flaxseed
#5 Healthy and Delicious Snack Ideas
Snacking is discouraged in “real life” because it can wreak havoc with blood sugar. HOWEVER, during your first 30 days, low-glycemic high-protein/fat snacking is ENCOURAGED. You do not want to be hungry or feel deprived in any way!!!
At first, while your blood sugar is gently regulated, you may “feel” hungry. That’s really blood sugar talking but it can be loud and compelling. We don’t want that to happen so snack! In fact, when I first started, I would sometimes have two snacks in the afternoon… don’t tell on me!!! But I don’t like being hungry and I knew that could take me right off the rails.
Here are some excellent suggestions for a healthy snack that won’t throw you off track:
A hard-boiled egg (Pro Tip: eat with salt and 1/2 tsp of non-gmo soy-free mayo for egg-salad on the fly!)
3 Mary’s Gone Crackers and 1 Tbsp of almond butter (Pro Tip: you can buy a big box of MGC for small money at Costco.)
1/2 protein shake with 1/2 scoop fiber
Green apple slices with almond butter
Homemade protein bites (recipe in the FB group!)
Leftover quinoa with veggies
Celery with almond butter
Handful of almonds, pistachios. pecans, cashews or pumpkin seeds
Simple Mills almond crackers with Treeline vegan “cream cheese”
Hummus and veggies
Trader Joe’s has a no-sugar pickle for something with a crunch
Protein bars (Arbonne’s are delicious and filling)
Avo-deviled eggs (mix half an avocado with the yolks of 3 eggs)
Half an avocado with salt and lemon
Energy Fizz Stick
Grilled chicken strip with salsa
Homemade trail mix
You’ll get lots more suggestions in the Facebook group — be sure to check everyday!!!
#6 Shopping List
There’s not much on this list because almost everything is included in your kit!!! Here it is:
Clean water — if you don’t have filtered drinking water, get a few gallons of either distilled or spring water for your shakes and fizzies.
Coconut or nut milk — organic, unsweetened for your shake. Not at all necessary, but makes the shake a little richer
Frozen organic berries — most grocery stores sell small bags so you can see what berries you like. These are perfect for changing up the Vanilla shake.
Choose a few snacks from the list and HAVE THOSE ON HAND! Did I mention that you do not want to be hungry?
Whatever you need for your dinner — recipes, menu plans and shopping lists are in the FB group!
You can do ANYTHING for 30 Days!
Ok, that’s it! Simple. Ask any questions — text or email or call me, my contact info is at the top of every page! Let’s do this!!!
Following is my go-to shake recipe. It keeps me full for hours, is nutrient dense and excellent brain food! Modify to suit you — I’ve been drinking a shake a day for almost 3 years and it’s been the very best health change I’ve ever made!!! Here’s to you!