Introducing The 5 Day Slimdown Diet

Transcription

Introducing the 5 Day Slimdown Diet
Looking to shed those last 5 pounds? Have a big event coming up that you want to
slim down quickly for? Don’t fret, gorgeous! The 5 Day Slimdown Diet can help!
This simple program is easy to follow and takes all the guesswork out of what to eat
and when! I’m known for doing all the work for you and making everything incredibly
simple. This program is no different!
Make sure you completely read through the diet, make your grocery list and stock the
fridge before getting started to set yourself up for total success!
Please note…
This program was designed using products from SoCal Cleanse, an award-winning,
organic cleansing company created by yours truly and my darling husband, Andrew. If
you don’t have access to these products, you can substitute a certified organic detox
tea from your local health food store as well as a certified organic hemp protein
powder.
How The 5 Day Slimdown Diet Works
This diet is designed to be done for five days as a way to jumpstart weight loss on your
current diet or just drop a few pounds quickly. You may do the diet for a longer period
of time, however, check with your doctor or nutritionist for guidance to make sure
you’re getting adequate nutrients to support your busy lifestyle!
In the next few pages, you’ll find all you need to make those extra five pounds a thing of
the past including a chart of foods to avoid, drinks to include, daily meal plans with
simple recipes and even fun and helpful facts about the foods you’re eating!
Simply follow the plan each day, exactly as it was designed for maximum results!
Okey dokey… enough talking about it… let’s do this!
Copyright 2012 Cynthia Pasquella
http://www.cynthiapasquella.com
The information in this program is not intended to replace a one on one relationship with a qualified health
care professional and is not intended as medical advice. Cynthia encourages you to make your own health
care decisions based upon your research and in partnership with a qualified health care professional.
Things to Avoid
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Sugar
Alcohol
Fried Foods
Breads
Pastas
Fruit Juices
Fast Foods
Baked Goods
Cheese
Gluten
MSG
Soda
Processed Sandwich Meats
Crackers
Processed or pre-packaged foods
Drinks to Include
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Water (8 – 10 eight ounce glasses per day)
Detox tea (like SoCal Cleanse Organic Detox Tea – 2 cups per day)
Herbal teas (1 – 2 cups per day)
Exercise
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Once a day for at least 30 minutes
Aim to sweat. Not only will you shed water weight, but sweating also helps
purge the toxins in your body, beautifying you from the inside out
Make sure to eat your post-workout snack no more than 30 minutes after your
workout to help your body recover quickly
Switch it up each day, toning different muscles will challenge you and burn more
calories
Have fun! Dance, ride a bike, hike, swim – whatever makes you smile
If using the diet longer than 5 days, give yourself at least a break from exercise
one day of the week for recovery
Five Day Slimdown Meal Plan
DAY 1
7am - Breakfast
SoCal Cleanse Berry Clean Detox Smoothie (4 tablespoons SoCal
Cleanse Organic Protein + Detox, 1 cup Organic Almond Milk, ¼ cup
Organic Fresh or Frozen Blueberries, ¼ cup Organic Fresh or Frozen
Strawberries. Blend ingredients and enjoy!)
*Hemp protein powder is rich in fiber to curb cravings and hunger for
hours. It’s naturally cleansing to the body to help get rid of toxins that
might be making you hold on to extra fat.
12pm - Lunch
Veggie burger wrapped in lettuce with Dijon mustard
1 large garden salad (spinach, sliced carrots, cherry tomatoes,
cucumbers, ¼ avocado and ½ Tbsp balsamic vinegar)
*Avocados contain monounsaturated fatty acids that help decrease belly
fat.
5pm – Snack
(Post-Workout)
1 cup black beans (seasoned with your favorite herbs and spices)
1 cup blueberries
*Blueberries are rich in antioxidants that help protect against damaging
free radicals to keep your skin looking young and fresh.
7pm - Dinner
1 cup Quinoa and Black Beans Feast (1 tsp olive oil, ½ chopped bell
pepper, 2 Tbso chopped red onion, ½ cup canned black beans, 2 Tbsp
vegetable broth, ½ cup hot cooked quinoa. Heat onion until and bell
pepper until slightly soft, add beans and broth, cook until hot, stir in quinoa
and serve)
1 garden salad (romaine lettuce, tomatoes, sunflower seeds, cranberries,
and cucumbers) topped with balsamic honey mustard dressing (1 Tbsp
raw organic honey, 1 Tbsp Dijon mustard, 2 - 3 Tbsp balsamic vinegar,
depending on taste, blended together)
*Black beans are rich in protein, fiber, iron, folate and potassium and help
regulate enzymes and hormones to help boost weight loss.
Optional - Snack
2 Tbsp hummus
1 cup raw carrots
*Carrots contain carotene which helps protect the skin from sun spots.
DAY 2
7am - Breakfast
Oats and Peaches Oh My! (½ cup cooked steel cut oats topped
with 1 sliced peach. Sprinkle cinnamon on top.)
*Steel cut oats are densely packed with fat-busting fiber to help you
shed pounds, and stay satisfied between meals.
12pm - Lunch
Faux Tuna Salad Lettuce Wrap (3 oz chickpeas, smashed and
mixed with 3 Tbsp avocado, 1 Tbsp Dijon mustard, and ¼ tsp
dried dill wrapped in romaine lettuce leaves)
1 pear
*½ cup chickpeas has barely a trace of fat, and yet it’s filled with a
whopping 7 grams of protein and 22 grams of workout-fueling
complex carbohydrates.
5pm – Snack
(Post-Workout)
1 small apple
3 oz coconut milk yogurt
*Apples can help reduce water retention and constipation to give
you a flatter tummy.
7pm - Dinner
4 oz Ravishing Rosemary Tempeh (4 oz tempeh, ½ tsp extra
virgin olive oil, ½ tsp fresh lemon juice, pinch of salt and pepper, ½
minced garlic clove, ½ tsp fresh rosemary. Combine all ingredients
except tempeh. Brush mixture over tempeh before baking at 375°
for 20 minutes.)
1 medium roasted sweet potato
*Sweet potatoes are low on the glycemic index, which means the
carbohydrates in them are released more slowly and can be used
for energy instead of being stored as fat.
Optional - Snack
2 pieces organic dark chocolate bar with 75% or higher cacao
content
*Cacao helps reduce stress hormones to prevent the breakdown of
collagen in the skin helping to fight off wrinkles naturally.
DAY 3
7am - Breakfast
6 oz coconut milk yogurt
1 Tbsp raw almonds
½ cup mixed berries
*A study of 65 overweight adults found that even when the dieters ate
identical amounts of calories, those who were given three ounces of
almonds every day lost considerably more weight (18 percent versus an
11 percent weight loss) and more inches off their waistline than those who
did not eat nuts.
12pm - Lunch
1 cup cooked lentils (seasoned with your favorite herbs and spices)
Unlimited Greek Salad (1 cup chopped romaine lettuce, 2 Tbsp chopped
red onion, 2 Tbsp pitted black olives, 2 Tbsp green bell pepper, 2 Tbsp
red bell pepper, ¼ cup chopped cherry tomatoes, ¼ cup chopped
cucumber topped with 1 Tbsp olive oil and 1 tsp lemon juice)
*Eating plenty of raw vegetables is key to weight loss. They are an
excellent source of fat-burning fiber, plus, they provide an abundance of
beautifying antioxidants to turn back the hands of time on your skin.
5pm – Snack
(Post-Workout)
5pm - Post-Workout
1 banana, sliced and topped with 1 Tbsp almond butter
*Bananas contain tryptophan that is converted into serotonin – a
substance that relaxes us and enhances our mood. Happy is beautiful and
healthy!
7pm - Dinner
1 grilled Perfectly Portobello Mushroom (2 Tbsp Bragg’s Liquid
Amino’s, 1 minced clove garlic, 1 tsp extra virgin olive oil, 1 portobello
mushroom. Let mushroom marinate in mix of other ingredients for 10
minutes and then grill for 3 – 5 minutes on each side)
1 cup mixed grilled veggies (carrots, squash, zucchini, and green beans)
*Veggies are low in calories and rich in fiber. Fiber can actually absorb
excess calories in the body and escort them out instead of them being
stored as fat.
Optional - Snack
1 cup strawberries
1 Tbsp hemp seeds or hearts
*Strawberries contain a powerful phytochemical that helps increase the
production of leptin, the hormone, that suppresses hunger.
DAY 4
7am - Breakfast
Strawberry Banana Quinoa Cereal (1/2 cup cooked quinoa topped with
4 medium strawberries and ½ a banana, chopped.)
*Quinoa is rich in fiber to help curb cravings and keep you full until lunch.
Plus, it’s a great source of protein.
12pm - Lunch
Large Spinach Salad (spinach, cucumbers, tomatoes, celery, and red
bell peppers. Top with 1 Tbsp hemp oil, 1 Tbsp fresh lemon juice, 2 Tbsp
of raw sliced almonds and ¼ cup cranberries)
*Cranberries are rich in antioxidants and also help support healthy
digestion, which is key when it comes to losing weight.
5pm – Snack
(Post-Workout)
SoCal Cleanse Tropical Tango Toxin Buster Smoothie (4 tablespoons
SoCal Cleanse Organic Protein + Detox, 1 cup coconut or plain water, 1
cup of cubed Organic Mango, Pineapple, and Papaya blend, 1/2 cup of
Organic Coconut Milk)
*Hemp protein powder contains tons of healthy omega-3 fatty acids,
which have been shown to greatly increase fat-burning potential.
7pm - Dinner
4 oz Baked Miso Black Beans (combine 2 Tbsp low sodium miso with ½
tsp sesame oil, 1 tsp mirin, and ½ tsp organic raw honey. Pour 1 can of
drained and rinsed organic black beans into pot with all ingredients and
cook over medium high heat until hot.)
½ cup sautéed broccoli
½ cup sautéed mushrooms
*Japanese researchers found that brown seaweed, used to make miso,
“stimulates a protein that causes fat oxidation and conversion of energy to
heat.” In plain English that means it helps burn belly fat!
Optional - Snack
1 cup sliced cucumbers dipped in Bragg’s Liquid Aminos
*The high silicon and sulphur content of cucumbers helps promote the
growth of hair while the high mineral content helps prevent nail breakage
and splitting.
DAY 5
7am - Breakfast
Beautifying Cereal (3 Tbsp raw sunflower seeds, 2 Tbsp sliced
raw almonds, ¼ cup blueberries, ¼ cup strawberries, 1 tsp
cinnamon, ½ cup coconut milk)
*According to studies by the USDA, cinnamon may boost weight
loss by regulating blood sugar and curbing your appetite.
12pm - Lunch
1 cup lentil vegetable soup
1 cup garlic sautéed zucchini and carrots
*Garlic contains the anti-bacterial sulphur compound allicin which
helps reduce cholesterol and unhealthy fats, making it an effective
fat burning food.
5pm – Snack
(Post-Workout)
1 small handful raw almonds
¼ cup dried apricots
*This easy to tote around snack is rich in protein, carbs, and other
vital nutrients to help you refuel after your workout.
7pm - Dinner
1 cup Lentil and Quinoa Salad (½ cup lentils cooked in veggie
broth with ½ cup cooked quinoa. Sautee ¼ cup chopped onions,
¼ garlic clove, and 1 Tbsp soy sauce and add to lentils and
quinoa. Place on a bed of arugula topped with ¼ cup walnuts and
¼ cup cranberries.)
*Lentils are high in protein and soluble fiber, both of which help to
stabilize blood sugar levels and help flatten your tummy.
Optional - Snack
Baked Kale Chips (3 cups kale drizzled with ½ tsp olive oil and
topped with ½ tsp Celtic Sea Salt baked at 350 degrees until the
edges are brown)
*Kale contains manganese which helps metabolize energy from
protein and carbs making it a great fat-burning element.
If at any time you’re hungry…
Hunger is not healthy. You should NEVER go hungry on this diet. If you need an extra
snack during the day, feel free to munch on as many raw veggies as you need to feel
full.
Simple, Sexy Tips and Tricks
Make sure you're drinking enough water. Water helps the body metabolize stored
fat. Studies have shown that consuming more water actually leads to weight
loss. Water also helps prevents fluid retention, or bloating. When the body is deprived
of water, it goes into survival mode and holds on to every drop.
Chew each mouthful of food 15 - 20 times to allow enzymes to be released and improve
digestion (which helps you to slim down).
Go for organic. Organic foods are free of toxins that can cause digestion problems,
which lead to abdominal bloating. Plus, organic foods tend to be much fresher
because they don't contain preservatives that would otherwise keep them on the shelf
longer. Fresher produce means higher levels of vitamins, minerals and enzymes that
will keep you glowing and gorgeous!
Support is essential to success, even just for a five-day plan. If you can get a friend,
or better yet, a group of friends to join in, you'll be able to encourage one another and
you won't feel so isolated in the process.
Be prepared. Make sure you plan and prepare your meals in advance so you don't slip
up. It's also important to keep a healthy snack on hand at all times. If you wait too long
between meals, you have a greater tendency to overeat and it will be much more
difficult to stay on the plan. Remember, if you fail to plan you plan to fail!
Savor each bite. Studies show that those who eat mindfully consume fuller calories
and are more satisfied than those who eat while multitasking.
Keep a journal. A study in the American Journal of Preventative Medicine found that
people who kept food journals six days a week or more lost about twice as much
weight as those who kept a journal one day or less.
Use herbs and spices to season your food instead of fatty dressings or condiments.
There are so many to choose from and they add a lot of flavor with very few calories
and no fat.
Go public. Tell the world your goals so they can help hold you accountable. Start a
blog, announce it on Facebook, or tweet your heart out on Twitter. You’ll be surprised
at the people who will offer up tips and suggestions to keep you motivated!
Check out more of my great programs at http://www.cynthiapasquella.com!
About Cynthia Pasquella
“I firmly believe if you change your body, that will change your life, and this in turn will
help change the world.”
Cynthia Pasquella is a clinical nutritionist, holistic life coach, media
personality and best-selling author. Her unique method of
Transformational Nutrition™ has helped hundreds of thousands of
women across the world change their bodies and their lives. In a
nutshell, she helps women make over their ass and their lives at the
same time!
Cynthia is the co-founder of SoCal Cleanse, an award winning
detoxification company, the author of the best-selling diet P.I.N.K.
Method and the creator of The Hungry Hottie Cookbook and
lifestyle series. She is the nutrition expert for The Doctors, Dr.
Phil, The Today Show and has been featured in popular media
outlets such as Access Hollywood, E! News Live, Harper’s
Bazaar, Fitness Magazine, Shape Magazine and Marie Claire.
She studied nutrition and holistic health at DePaul University, UCLA’s Center for Mindfulness,
Cornell University’s Plant Based Nutrition program (founded by Dr. T. Colin Campbell of The
China Study) among other institutes of higher learning. Cynthia is a respected Certified Clinical
Nutritionist (CCN), Certified Holistic Life Coach (CHLC), Certified Wellness Coach (CWC), and
detoxification expert. She is a member of the National Association of Nutrition Professionals,
the American Holistic Medical Association, the American Association of Nutritional Consultants,
and The Center for Mindful Eating. Cynthia is on the board of nutritionists for the Allergy Kids
Foundation.
Cynthia has a private practice in Beverly Hills and also works on location.
Cynthia is a food enthusiast, a fan of classic movies, and loves to reconnect with
nature. She lives in Los Angeles with her husband, daughter and 3 adopted furkids. For more
information and to download your free Look and Feel Great Naked Kit, please
visit www.cynthiapasquella.com.

Introducing The 5 Day Slimdown Diet

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