Basic Nutrition: Absolutes Detox Diet Summary:

CUT OUT MOST OF YOUR BREAD, CEREAL, RICE, PASTA, POTATOES, AND SUGAR.

YOU ARE ALLOWED 45 CARB POINTS PER DAY (see idea list next page) OUT OF BREAD, CEREAL, RICE, PASTA, SUGAR. YOU MAY SPEND THOSE POINTS ANYWAY YOU WANT.

MEATS: ALL MEATS ARE ALLOWED AS LONG AS THEY ARE NOT BREADED OR FRIED AND NOT SEASONED WITH SUGAR OR SUGARY SPICES OR SAUCES. CUT OFF VISIBLE FAT.

VEGETABLES: YOU MAY EAT ALL THE ALLOWED VEGGIES THAT YOU WANT DAILY AND SHOULD TRY TO CONSUME AT LEAST 4 CUPS PER DAY. THE FOLLOWING VEGGIES ARE NOT ALLOWED UNLESS YOU COUNT THEM AS PART OF YOUR DAILY 45 CARB POINT ALLOWANCE: CARROTS, POTATOES, CORN, SWEET POTATOES, RED POTATOES.

LEGUMES: YOU MAY EAT LEGUMES (PEAS, BUTTER BEANS, LENTILS ETC.) BUT REMEMBER THESE HAVE MORE CARBS AN YOU SHOULD INTEND TO EXERCISE.

NUTS: TREE NUTS (PISTACHIOS, PECANS, WALNUTS, ALMONDS)

WATER: 10 GLASSES PER DAY

EXERCISE: 30 MINUTES PER DAY SIX DAYS A WEEK- PLANNED, SWEATING AND INCREASING YOUR BEST EFFORT AS YOU ARE ABLE.

WEEKLY: THE MEGA/LIPO/ B12– ONE POWERFUL WEIGHT LOSS SHOT !!!

What are these for? These weekly injections are for increasing your metabolism, fat burning and energy. Packed with all natural vitamins, enzymes and amino acids (protein building) these weekly injections help you get to goal faster, build muscle, give you energy to workout and burn more fat while you work out ! They also LOWER CHOLESTEROL and are used to treat FAT IN THE BLOOD naturally.

What is in the mega/lipo/b12 injection?

Ascorbic acid, thiamine B1, Riboflavin B2, Dexpanthenol B5, Choline (fat emulsifier), Inositol (metabolizes fat) Methionine (detoxes liver, metabolizes fat) Niacinamide (B3) reduces blood pressure, B2 increases metabolism, energy, brain function, stabilizes mood, B6 eats holes in fat storage, aids in protein metabolism, enhances immune system, helps with sugar cravings and L Carnitine helps the body produce energy, it is an amino acid or protein building block

FOR BEST RESULTS WE RECOMMEND THAT YOU GET THIS POWERFUL INJECTION WEEKLY.

PEOPLE WHO GET THIS INJECTION WEEKLY LOSE MORE WEIGHT AND HAVE MORE ENERGY

AFTER YOU REACH GOAL YOU MAY CONTINUE TO GET THIS INJECTION WEEKLY TO HELP YOU MAINTAIN YOUR WELLNESS GOALS

SAVE MONEY ON THE MEGA/LIPO/B12 – ASK ABOUT THE SHOT CARD!

APPROVED LIST OF BEST FOODS:

Meats: 120-160 + GRAMS PER DAY – nothing fried. Beef 2-3  times a week.

  • Chicken, lean steak, lean ground beef, ground turkey, venison, bison, turkey sausage or bacon, shrimp, scallops, salmon (no skin), White Fish (halibut, bass, flounder, pike, trout, snapper, crab meat, lobster).
  • Deli Meat (Boar’s head or similar brand (without preservatives) turkey or chicken
  • meat substitutes: 2 tablespoons of no sugar added peanut or almond butter, 3 ounces of lowfat cheese, 2 eggs + 2 egg whites, veggie burgers, bean burgers

Vegetables: All you want! And try for at least 4 cups per day

  • Yellow squash, zucchini squash, spaghetti squash, green beans, kale,spinach,  iceberg lettuce, green leaf lettuce, butter leaf lettuce, turnip greens, mustard greens, collard greens, brussel sprouts, bok choy, okra, asparagus, celery, broccoli, cauliflower, mushrooms, cucumbers, tomatoes, radishes, onions, eggplant, bean sprouts, avocados, all lettuces and greens, artichokes and if we have forgotten any vegetables let us know.

Fruits: two servings per day

  • ½ cup of Strawberries, blackberries, raspberries, blueberries;  cherries, nectarines, plums, peaches, oranges, tangelos, clementines, cantaloupe (⅛ of a melon), kiwi, apples, pears.

LEGUMES: legumes are a good source of carbohydrates and vitamins and minerals. They do contain  carbohydrate content and if you are trying to lower your weight you will want to monitor your intake of these however I have yet to meet someone who overdoses on legumes: butter beans, black eyed peas, field peas, peanuts, purple hulled peas, lentils, kidney beans, black beans, pinto beans, chickpeas, hummus (made of chickpeas), soy beans, baked beans.  They are not on the “no way” list but you should take into consideration your activity level and energy requirements when eating legumes. As well, eat them with vegetables and not breads or chips

NUTS:  almonds, walnuts, pecans, hazelnuts, pistachios, brazil nuts, macadamia, pine nuts ( tree nuts all allowed in moderation ¼ cup a day for women and ½ cup a day for men)

GROCERY LIST: (non-exhaustive; please suggest any low carb/low sugar items to add to this list as you come across them in your shopping)

Fresh/Frozen vegetables: see list

Meats, Deli meats

Olives,Dill pickles

No sugar added coconut milk

No sugar added peanut butter or almond butter or other nut butters

Fresh/Frozen fruit

No sugar added salsa

Canned chicken and tuna or tuna in the pouches already seasoned (great with mustard and celery)

Tree nuts (almonds, pistachios, walnuts, pecans)

Red potatoes, sweet potatoes (34-37g carbs)

Brown rice (one cup has 40 g carbs)

Whole wheat pasta (one cup has 45 g carbs)

Steel cut oats or whole rolled oats (27 g carbs)

Low carb wraps (read the label)

Low carb bread (ezekiel) and/or low calorie breads

Sugar free yogurt (dannon lite and fit and 80 cal greek)

Cheeses (low fat cheeses,low fat cheddar; ricotta, mozzarella and others)

Dark chocolate (2 squares a day for that craving)

Sugar free coffee creamer (stevia/truvia as artificial sweetener)

Spices that you like on meats (italian dressings, sugar free BBQ sauces, amino acids, vinegar, salt, pepper, garlic, onion powder, chili powder etc)

Sugar free hard candy/mints

Sugar free popsicles

Carb smart fudgesicles/ice creams

Sugar free jello and whip cream

Sugar free hot chocolate

Absolute protein bars, shakes and puddings  men are allowed 2 bars and 2 shakes and women are allowed 1 bar and 2 shakes or 2 bars

Detox and Energize ME tea (from our wellness store)

MENU IDEAS TO GET YOU STARTED:

BREAKFAST FOODS:

2 SCRAMBLED EGGS WITH 2 PIECES OF BACON

ABSOLUTE PROTEIN SHAKE

OMELETTE WITH 2 EGGS AND VEGGIES

2 EGGS AND CANADIAN BACON

ABSOLUTE PROTEIN BAR

½ CUP QUAKER ROLLED OATS AND BERRIES

SKINNY BAGEL WITH 1 TBSP CREAM CHEESE AND BERRIES

DANNON SUGAR FREE LITE AND FIT YOGURT AND A SAUSAGE PATTY

No sugar added nut butter (peanut, almond) on a piece of ½ cal bread

LUNCH

MIXED GREEN SALAD WITH ¼ CUP SHREDDED CHEESE/ ALMOND SLICES, OTHER VEGGIES WITH LOW CARB SALAD DRESSING

GRILLED CHICKEN BREAST CHUNKS TOSSED WITH HOT SAUCE WITH A SIDE OF CELERY OR CUCUMBERS AND LOW CARB RANCH/BLUE CHEESE DRESSING (GREAT SUBSTITUTE FOR WINGS)

LETTUCE WRAPS: DELI MEAT, VEGGIES, CHEESE ALL ROLLED IN LARGE LETTUCE LEAVES – DIP IN LOW CARB DRESSING

GRILLED CHICKEN BREAST TOPPED WITH SALSA AND LOW FAT CHEESE, REWARM IN OVEN

SPINACH SALAD WITH CHOPPED BOILED EGGS AND CRUMBLED BACON

DINNER

PAN SAUTEED TILAPIA OR OTHER WHITE FISH WITH SEASONING AND A LITTLE BUTTER/OIL; roasted okra

Fajitas: grilled/sauteed chicken, shrimp and or beef; green/red peppers and onions, fajita seasonings and sugar free salsa; eat on a low carb tortilla or right out of the pan!

Chilli: ground beef, turkey, lamb, chicken

6 ounces ground sirloin grilled: pan sauteed, or baked; onions, mushrooms over a bed of roasted cauliflower

Salmon steak baked or grilled: seasoned with lemon pepper and butter/oil, salt and pepper

Grilled cheese made with low carb wrap or 50 calorie bread: pat of butter, served with a cup of campbell’s vegetable or tomato soup

EATING OUT IDEAS:

*SALAD WITH GRILLED MEATS (OIL AND VINEGAR DRESSINGS OR BRING YOUR OWN LOW CARB DRESSINGS; HINT: WELL SEASONED MEAT ON A SALAD HELPS AVOID DRESSINGS)

*ALWAYS LEAVE OFF THE BREAD AND POTATO, RICE AND PASTA

*EAT ONLY HALF OF YOUR PLATE

*SUBWAY: ORDER A SALAD OR 6 INCH SUB AND EAT JUST HALF THE BREAD

*WENDYS: CHILLI, SALAD WITH GRILLED CHICKEN, DOUBLE CHEESE BURGER (THROW AWAY THE BUN), CHICK FIL A (THROW AWAY THE BUN AND EAT A SIDE SALAD)

*SUSHI: ORDER HIBACHI MEAT AND VEGGIES, MISO SOUP, SALAD WITH VERY LITTLE DRESSING,  SKIPPING THE RICE; SUSHI ROLLS WITHOUT RICE

*ITALIAN: GREEK SALAD WITH VEGGIES AND ALL THE MEATS AND OLIVES; SKIP THE BREAD

*LONG HORNS: NAPA CHICKEN (LUNCH SIZE WITH VEGGIE) OR STEAK BURGER WITH VEGGIES (SKIP THE POTATOES)

THIS WILL GET EASIER AND MORE HABITUAL AS TIME GOES BY

APPS ABSOLUTE LOVES:

MY FITNESS PAL

ABSOLUTE APP

7 MINUTE WORKOUT

LOSE IT

IDEAS TO SPEND YOUR 45 CARB POINTS DAILY (YOU MAY ALSO GOOGLE ANY OTHER ITEMS YOU NEED TO KNOW):

½ CUP VANILLA ICE CREAM (20G)           

TACO BELL TACO (12G)

1 CUP SPECIAL K (22G)                             

CHICKEN QUESADILLA(38G)

SMALL BAG LAYS CHIPS (15G)                  

CHEESY GORDITA (40G)

1 CUP POPCORN (6G)

ONE SLICE THIN PIZZA (22G)

MEDIUM POTATO RED/WHITE (37G)

MEDIUM SWEET POTATO (34G)

1/2C BROWN RICE (45G)

MICHELOB ULTRA (3G)

½ CUP CORN (30G)

2 PIECES WHITE BREAD (32G)

CHICK FIL A 6 NUGGETS (9G)

GRILLED CHICK FIL A NUGGETS (3G)

CHICK FIL A SMALL FRY (37G)

CHICK FIL A SMALL ICEDREAM (31G)

1 GLASS CHARDONNAY 3G (5 OZ)

MERLOT 3.7H (5OZ)

RIESLING 8G (50Z)

MCDONALDS CHEESEBURGER (33G)

MCDONALDS BIG MAC (44G)

MCDONALDS FRIES (50C)

ZAXBYS CHICKEN FINGER – (3G) per finger

ZAXBYS GRILLED SALAD (NO DRESSING) (34C)

WENDYS CHILLI LARGE (31G)

WENDYS SON OF A BACONATOR (41G)

TALL VANILLA LATTE (STARBUCKS) (37G)

TIPS:

DAILY EXERCISE IS THE BEST PROVEN WAY TO MAINTAIN WEIGHT LOSS, HEALTH AND WELLNESS OVER THE YEARS; EXERCISE DOES MORE THAN BURN THE CALORIES YOU EXPEND DURING THE ACTIVITY. REGULAR EXERCISE  INCREASES YOUR METABOLIC RATE KEEPING YOU BURNING CALORIES OVER THE LONG TERM – NEVER TAKE A VACATION FROM EXERCISE EVEN IF YOU TAKE A SHORT VACATION FROM YOUR DIET

DIET DRINKS AND SUGAR SUBSTITUTES ARE ALLOWED WITHIN MODERATION HOWEVER THESE HAVE BEEN PROVEN TO CAUSE YOU TO CRAVE SUGAR

EVERYONE ASKS ABOUT A CHEAT MEAL! YOU ARE ALLOWED ONE CHEAT ITEM A WEEK BUT REMEMBER THAT YOU CAN BLOW YOUR WHOLE WEEK WITH ONE MEAL IF YOU ARE INCLINED TO DO SO – IF YOU HAVE EXERCISED SIX DAYS THAT WEEK AND STUCK TO YOUR EATING PLAN THEN ENJOY SOMETHING YOU ARE CRAVING. DECIDE WISELY! NOTHING IN LIFE IS FREE! AND DON’T FORGET THAT “CARB NO WAY” BLOCKS 500 CALORIES OF CARBOHYDRATES DAILY

WHEN GROCERY SHOPPING STICK TO THE OUTSIDE OF THE RECTANGLE (AISLE) WHERE YOU FIND FRESH,  WHOLE FOODS

WHEN EATING OUT YOU ARE MOST ALWAYS SAFER ORDERING GRILLED MEAT AND VEGETABLES, SKIP THE BREAD AND PASTAS AND USE SUGAR FREE CONDIMENTS

General Summary of  Absolute’s Basic Lifestyle Diet- LET’S GET STARTED !

    When people consume a diet higher in protein they are happier and fuller and lose fat. A general rule in research is that people who eat a diet high in protein and vegetables, small amounts of fruit and tree nuts, 8 glasses of water and with 20 minutes of daily exercise lose weight and keep it off. Carbohydrates are needed for energy and that is the only purpose for them in the human body. Carbohydrates do contain some vitamins, nutrients and bulk. So they are necessary. However, if you eat carbohydrates and do not burn off the energy in the calories they will turn to fat. There are many “diets” and suggestions on the best nutrition practices. For the purposes of weight loss a low carbohydrate and higher protein diet has proven to work well for the majority of persons. When carbohydrates are consumed they should be as whole as possible ie. whole grain, multigrain, and not processed. This is better for the body in the long term.  Absolute does not recommend an “Atkins” type diet with only protein and very little vegetables. Absolute recommends for most women 120 grams of protein per day, 4 cups of vegetables, 2 pieces of lower glycemic (low sugar) fruit and ¼-½ cup of tree nuts. Most men are recommended 160 grams of protein, 5 cups of vegetables, 3 fruits and ½ cup of tree nuts. Carbohydrates are recommended in lower amounts and according to the activity of a patient’s lifestyle. The general recommendation is to consume the carbohydrates before the time that you need the energy for exercise and just after the exercise to re energize. However schedules and family life may dictate that the carbohydrate intake occurs at convenience and that is ok too. A light amount of butter and oils (avocado, pumpkin, olive, coconut, canola, grapeseed) are good to consume moderately. If you deny some fat to your diet then your body will burn the fat it has stored quicker. However these oils/fats have other good benefits to our skin and hair and the body’s general well being in enjoying our vegetables and other foods and so light moderation of healthy fats is encouraged if desired.

It may seem hard to imagine you living a lifestyle with a lower carbohydrate intake, however we have found that if you take on this lifestyle a little then soon you will realize that you are eating less carbohydrates than you imagined. In fact, you will begin to crave vegetables and lean meats instead of potatoes, rice. bread and pasta. Suddenly, one day not to far away, you will realize that the macaroni and cheese or the pizza is to rich and heavy and makes you feel lethargic (slow motion). And you will begin to appreciate the good change you have made in your life and wellbeing. You will feel less sluggish with less body and joint aches. This is not to say that you will never want or have the “old foods”  again but you will want them less and less often. Try it! One of Absolutes mottos is that small changes add up to big changes which make a big difference in our wellness over time. And that is our goal…to get healthier daily, improve daily, have more energy daily, LIVE BETTER DAILY. Absolute does not recommend fad diets.  But we recommend living a healthy nutritional lifestyle with daily exercise that will keep you healthy, slim and trim; active and young through the years.

Just as any relationship or life’s work, weight loss and wellness have to be  worked on daily, weekly, yearly. To have a goal of weight loss and wellness you have to understand that it is a journey. Absolute is here to help you attain and maintain wellness throughout your life. There will be birthdays, Christmas, Holidays, vacations.  We love to celebrate those things that make life wonderful and want you to enjoy them as well.  If you count all of the Holidays, Birthdays and vacations throughout a person’s year then an average of those days would be approximately 3-4 weeks. There are 52 weeks in a year. Maintaining a good healthy diet with exercise for 48 weeks in a year is doable. With Absolute’s basic diet there are no foods that are completely off limits. Limiting certain foods to “little and not often” is necessary. Just as many other things in your life, jobs, relationships, careers, parenting; self discipline for yourself is how to accomplish and maintain your wellness goals.

How to start:

Your first step is to make an appointment with our Provider and staff for a checkup where we will go over your past medical history, medications, illnesses, surgeries and other pertinent information. This will help the Provider to determine if you are healthy enough and/or desire to take a prescribed appetite suppressant. We will set goals, determine the best route for you to meet your goals, and give you your first mega/lipo/b12 injection. This is a weekly injection that helps you burn fat, have more energy and have a general feeling of well being. This injection is given into your hip area and patients sometimes say that it stings; however, hardly anyone does not return for a weekly injection once they see and feel the benefit of the all natural vitamin/enzyme injection. Another benefit of this mega/lipo/b12 injection is that it helps to get rid of fat floating around in the blood. This means that it can help with patients who have high cholesterol. This would make sense because the injection is a Lipo(fat) burning injection. We have some patients with high cholesterol who have been able to come off cholesterol medications and maintain a normal cholesterol blood result.

Any labs that need to be drawn for analysis of your body’s readiness to lose weight will be taken at this visit. The charge for your basic weight loss labs is 50$. The charge for your initial visit is 100$

Most patients come in weekly for a weigh in and mega/lipo/ b12 injection. This helps the Absolute team to monitor your progress and tweak the areas that may need additional help/support, re-energize you for the next week and keep you on track to your goal. Weekly mega/lipo/b12 injections are 20$ a week. If you refer people let us know because you get a free mega/lipo/b12 injection for each person you send and we always ask, “How did you find out about us?” Or “Who sent you?” ! Most of our business comes from referrals and we appreciate that you trust us with yourself, your friends and loved ones. The mega/lipo/b12 is also available on a savings card called “THE SHOT CARD” this is the best deal on our weekly mega/lipo/b12. Ask a nurse to help you purchase “THE SHOT CARD”

You will see the Provider to get a new prescription for your appetite suppressant once per month for $70 which includes the mega/lipo/b12 injection for this visit. This is normally by appointment. You can make your appointment by phone or by facebook or our website www.poundsdown.org. The team will check your vital signs, weight and progress. The Provider and you will discuss any challenges you may be having, he/she will answer your questions, update your medical record and make any changes in your care as is needed.

People lose differently based on many factors: metabolism, genetics, exercise, daily habits, activities, medications and will. On average patients lose more the first couple of months and less monthly as they get closer to their goal weight. The last 10-15 pounds are harder to lose because the body wants to hold onto some extra for survival. In our experience as a weight loss and wellness clinic people who increasingly improve their exercise and energy expenditure and tighten their eating habits daily reach their goals faster, learn a new way to LIVE WELL and maintain that WELLNESS.

WHAT TO DO IF YOU BLOW IT OR YOU HIT A PLATEAU!

Get right back to your diet and exercise RIGHT NOW  – the next meal. Don’t wait until Monday !!

Ask for a copy of Absolute’s FAST START eating plan – a couple of supplements designed and foods combined for optimization of increasing the metabolism and seeing quicker results

COMMON SIDE EFFECTS OF DIETING:

Constipation – we recommend fruit and vegetables with their peelings, plenty of water and we also carry a supplement called LBS that is wonderful to combat constipation.

Another very helpful supplement that we carry for bowel health is the 14 day cleanse. This is a very tolerable cleanse that still allows you to continue your daily routine without interruption. This 14 day cycle cleanses your colon, liver, kidneys, lungs and skin with two tonics and two packs of 3 pills taken twice daily along with your normal meals. This cleanse is safe to complete every three months or as needed for your bowel health. This cleanse gets your body moving and increases your metabolism which boosts your weight loss.

MORE NATURAL SUPPLEMENTS THAT MAY BE RECOMMENDED:

Our best selling supplement is CARB NO WAY: It is made of kidney bean extract and blocks 500 calories of carbohydrates daily. It can be taken with any carbohydrate food: potato, bread, cereal, rice, or pasta! 2 CARB NO WAY and a glass of water with any serving of carbohydrate is definitely a diet saver and most all dieters are happy to have those nearby to keep them from totally blowing their efforts.

No Thanks, I’m good: This supplement is another best seller for those afternoon and evening cravings. 2-4 capsules with a small approved snack helps combat the sugar cravings and night snacking; and also is a natural fat buster !

Fat Oh Uh Uh: is a patented clinically trialed supplement that blocks an average of 486 fat grams per day (2 per meal)

SCIENTIFICALLY PROVEN KLB: patients who add this to their wellness/weight loss plan lose a couple of extra pounds of fat per month – each capsule contains a carefully proportioned selection of compounds that work together to rid your body of excess inches ALL NATURAL – helps to lose the layer of fat thus reshaping the body

Trim AwayHELPS KEEP YOUR HUNGER IN CHECK. If you are taking a prescribed appetite suppressant and your blood pressure is less than 140/90 you may safely add one trim away per day at lunch to your appetite suppressant. If you are not taking an appetite suppressant then you may take one trim away in the morning and one in the afternoon for appetite control and energy. 25$

NATURES EFA- proprietary blend of omega 3,6,9 fatty acids. Essential fatty acids are necessary for fat burning. They “assist” in transporting YOUR fat out of your BODY during exercise. Take 4-6 with a ½ protein bar 30 minutes before exercise.

SKINNY ME: This pack contains everything you need in one convenient travel pack. Take one pack with lunch and one pack with dinner; Each pack contains; carb no way, no thanks Im good, efas, chromium and green tea; STOP HUNGER, BLOCK CARBS, INCREASED ENERGY!

LBS – lower bowel stimulant. If you need this you know it ! Our fat leaves our bodies through our stools and urine. TAKE 2-4 A DAY WITH A FULL GLASS OF WATER AND MEAL.

14 DAY CLEANSE- cleanses the liver, kidneys, colon, lungs and skin !! all at once ! “This is the best tasting and tolerated colon cleanse I have tried. It will not keep you running to the potty; you can work and play with this colon cleanse”: expect two good bowel movements per day. If more occur cut your treatment to once per day.

KLB – A carefully proportioned selection of compounds that work together to rid the body of excess inches ie “INCH LOSS” and all natural; ingredients are KELP, Lecithin, blue green algae, apple cider vinegar and bromelain.

Take 2 caps by mouth 3 times a day with your food. PATIENTS THAT TAKE THIS REGULARLY LOSE MORE WEEKLY!

What to start with in supplements:

CARB BLOCKERS – BLOCK 500 CALORIES OF CARBS DAILY; TAKE TWO WITH ANY CARB EATEN

KLB – INCH LOSS

EFA – FAT LOSS

NO THANKS I’M GOOD – EVENING AND NIGHT HUNGER

14 DAY CLEANSE – CLEANSES ALL THE WEIGHT LOSS ORGANS; ONE AT BEGINNING OF STARTING YOUR DIET OR WHEN YOU START TO SEE A PLATEAU. I PERSONALLY DO THE 14 DAY CLEANSE 3 x A YEAR.

ALL NATURAL WEIGHT LOSS? Planned menu; easy to grab; watch the scale go down and feel so much better !

Trim AWAY for appetite and energy

One weekly mega Lipo B12 injection at our office

STIXATED for fullness (2X day)

KLB

EFA

One protein shake for breakfast (30 shakes a months)

One allowed fruit for snack

One protein bar for lunch (30 bars a month) with raw veggies (broccoli, squash, peppers, salad)

One allowed fruit for snack

One lean and green meal at home for dinner (meat and 2 cups veggies)

One protein shake for evening (thirty shakes a month)

20 minutes of exercise daily

10 glasses of water daily