DAY ONE

Drink Water, lots of it please! All day long. Sparkling or still. Hot of cold, it is no matter to me as long as you drink lots!

If water bores you try this recipe. It is called "Sassy" water, named after the woman who invented this particular recipe..

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger

1 cucumber peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves.

Combine all ingredients in a large pitcher and let flavors blend overnight.

If you love sparkle add this blend to sparkling water.

Other than water you can drink as much herbal tea as you would like. Coffee and Black tea are fine too but try no more than 2 cups of each per day.

After breakfast some of you may make it to lunch no problem, so it is fine not to have a morning snack, but if you need one go for it. I eat breakfast at 7 am so I definitely need a snack at 10 am.

LUNCH IDEAS....stopping at whole foods on your way to work could be helpful and grabbing brown rice/salmon/avocado sushi and a side salad or greens or a miso soup. The thing I like about this meal is it is portioned simply for you.

A salad as a meal could work as long as it includes protein and avocado otherwise you will just be hungry in one hour.
If you want to keep it super simple you could pack your lunch and make yourself a turkey/avocado/lettuce sandwich on an ezekiel tortilla.
For those of you near pret, there are a lot of good options! Their lentil soup is great and very simple and on the plan.
Keep focused on lean protein for lunch. Fish, chicken, turkey. For vegetarians I recommend aduki beans, lentils or tempeh, no tofu this week.

If you are eating your breakfast within 1/2 hour of waking, having a mid-morning snack you can perhaps have a smaller lunch than you are accustomed too. If people eat at specific chains around the city let me know and I can research the best option for you. A lot of folks say lunch is the hardest so I want to help.

Snack ideas on the go... greek yogurt, berries, a small smoothie, cut up cucumber/carrots/avocado, if you live in nyc the jana klauer omega smoothies you can order from fresh direct or find at upper east side spots are really good and easy. For people who have time to make smoothies at home or in the office...whey protein for smoothies I like Jay Robb's or Tara's Whey, both are available at Whole foods.

Let me know if you have any questions at all especially about lunch. If you get super hungry, eat veggies.


MOVEMENT... at least one hour today. It can be walking super fast to and from work if that is all you can fit in as long as it adds up to one hour.

more on exercise to follow.

Good Luck and remember:

NO SUGAR
NO BOOZE
NO BAKED GOODS( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CHIPS,PRETZELS ETC.
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO ENERGY BARS
NO LATTES, CAPPUCINOS ETC.
NO SODA


LIMITED FRUIT... yes berries, yes apples no tropical fruits at all. If sugar is going to be the hardest part of this plan for you, I suggest no fruit at all for the first 5 days.

YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu for this section of the diet)
YES WHOLE GRAINS ( more on this below)
YES BERRIES
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic 0% or 2%, this has 16 grams of protein and no sugar and is also less processed)
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( this will be helpful for those of you who will find booze the hardest to omit from your diet. I suggest a glass of Kombucha at night in place of wine, beer or cocktail.)


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karyn