chapter number · 2019-09-09 · if juicing. a complete meal not a complete meal *smoothies can be...

Chapter Number

Copyright

Copyright © 2016,2017

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, please use the contact page located on www.YourHealthyWorldPlans.com.

2www.SmoothieSlimDetox.com

Disclaimer

Disclaimer:

The information contained within this eBook does not provide medical advice, diagnosis, treatment or replace aone-on-one relationship with a qualified healthcare professional. Always seek the advice of your doctor or other qualified health care provider before following this plan. These guidelines are not formulated to suit any medical conditions, nutrient deficiencies, allergies or any other food related health problems. These guidelines are not suitable for anyone under the age of 18 or pregnant and nursing women. Never disregard professional medical advice or delay in seeking it because of something you have read in this eBook.The authors cannot guarantee that the recommendationsprovided in this eBook will provide you with the benefits mentioned. Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss and wellbeing results will also vary from person to person. No individual result should be seen as typical. The authors shall have neither liability nor responsibility to any person with regards to any loss or damage caused by the ideas, advice, suggestions, information or recommendation of any products contained in this eBook. Should you decide to follow the advice provided in this eBook, you shall do so at your own risk. By reading this eBook, you agree to be legally bound to all the statements made above.


How to make a smoothie

Snacks/Optional Meal

Exercises/Activities

Coming off the detox

12 Day Schedule

Introduction

What to expect

Shopping List

Recipes

Hydration

How to stay motivated

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Contents4www.SmoothieSlimDetox.com

Introduction

Hello and welcome to your 12 Day Smoothie Slim Detox!

First off, congratulations for taking the first step towards the best possible version of you! They say that the hardest step on any

journey is the first one, and by purchasing this eBook you have already taken that first step. You have decided to make a change and by the end of these 12 days you will have taken a huge leap towards reaching your goals. You can rest assured that everything you need

to know about the next 12 days is provided within this eBook.

First, it is important to take a bit of time to learn more about the plan so that you will have a clear understanding of what you will be

doing in the next 12 days and why.


Introduction

What does detox mean?

The definition of detox is “a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances;

detoxification”.

Do I really need to detox?

You might think that you lead a fairly healthy lifestyle but there’s a high chance that your body is toxic. You might also think that

this doesn’t matter too much but it can have a huge impact on your energy levels, health and weight loss efforts. Here are some signs

that your body is toxic:

Difficulty losing weight or stubborn weight gain (despite exercising and cutting calories) Feeling fatigued and struggling to get through the day (coffee and sweet fixes will actually make your body more toxic) Feeling irritable Headaches Digestive problems Body odour or bad breath Constipation Cravings Skin problems such as breakouts, acne and rashes Loss of mental clarity and motivation Regular muscle aches and pains

These problems may not seem serious enough to warrant a trip to the doctor (or you may have been and were told that there is nothing wrong with you) but they will still wear away at your

resistance and ultimately affect your quality of life.


Introduction

How did my body become toxic?

Every time you eat or drink there is a high chance that you are also putting toxic substances into your body. There are at least ten toxins that we put into our bodies on a regular basis. Some we might even

not think of as toxic and dangerous to our health.

Caffeine Yeasty white bread Sugary colas and diet drinks Canned food Processed meats Fermented milk products such as cheese Roasted nuts Fried foods Alcohol Smoking cigarettes


Introduction

Can’t the body naturally detox itself?

Our bodies naturally detoxify every day. Detoxification is one of the body’s most basic automatic functions of eliminating and

neutralizing toxins. Unfortunately, in the modern world that most of us live in our bodies have a hard time keeping up. Besides the

mentioned toxic foods, there is also a lot of pollution found in the air and water. If you also add alcohol, smoke and drug (recreational

and medical use) the body systems and organs that were once capable of naturally cleaning out unwanted substances are now

completely over-loaded to the point where toxic material remains inside our tissues. Yes, the body can naturally detoxify itself, but

it can not efficiently deal with so many unnatural, manmade substances.

Why do some people say that detoxes do not work?

Unfortunately, in recent years the word “detox” is often incorrectly used to sell unhealthy diet plans, pills and powders. People attach

the word detox without actually knowing or following the key principles of a real detox, which has caused confusion over its

effectiveness. It is important not to confuse the 12 Day Smoothie Slim Detox with other “detox” plans such as supposed tea detoxes or juice detoxes. This is NOT a fad diet; it is a kick start to a healthier lifestyle. When I use the term detoxification, I do not mean fasting, purging or starvation and definitely do not recommend these. All of these methods can be dangerous and it undermines the body’s ability

to detoxify naturally by depriving the body of adequate nutrition. For example, here is a comparison of the 12 Day Smoothie Slim

Detox plan vs. a standard juice detox.


Introduction

12 Day Smoothie Slim Detox Standard juice detox

The whole fruit/vegetable is

consumed

Only the juice of the fruit/

vegetable is consumed

*There is no wastage with smoothies. With juices, a lot of the fruits is thrown away.

Complete with fiber and all

nutrients

Fiber & many nutrients have

been removed

*Fiber is critical for proper digestive function, it also helps prevent certain diseases and weight gain.

Not highly susceptible to

oxidation

Highly susceptible to oxidation

*It is often advised to drink a juice as soon as possible after making it.The reason for this is that juices are highly susceptible to oxidation due

to the way they are processed. Smoothies do not oxidize as fast and maintain the majority of their nutrients for longer periods of time.

Fiber slows sugar absorption

Lack of fiber = fast sugar

absorption

*The fiber in smoothies slows sugar absorption to a healthy level, the lack of fiber in juices mean they can essentially become a concentrated

sweetener.Provides protein and lasting

energy

Lacking in protein & long-term

energy sources

*Smoothies will give you the energy to fuel a workout, juices do not give you the same energy. They are also lacking in protein.

Leave you feeling full up Do not fill you up

*Smoothies fill you up and keep you satisfied until your next meal. Juices do not. Part of the reason is that a smoothie contains fiber, as well as all of the other nutrients that would otherwise be lost in the discarded fiber

if juicing.A complete meal Not a complete meal

*Smoothies can be meals. Technically you could swap out your breakfast or lunch for a smoothie every single day for the rest of your life if you want. However, juicing is only a temporary diet or snack. The thick texture of smoothies feels like and digests like a proper meal, where

juices do not.


Introduction

Why is detox essential for weight loss?

By lowering your toxic load through detox, you put yourself in a much better place for weight loss success. A detox is actually one of the best ways that you can assist your body to lose weight and actually keep it off. Unfortunately, a lot of people attempt to lose weight not realising that without detoxing the body first they are potentially setting themselves up for failure. Your body naturally wants to protect you from having lots of toxicity. How does it do this? It stores toxins in your fat cells to keep them out of the way. This works well right until you start to lose weight. As fat

cells are burned, the toxins get dumped back into the bloodstream. For someone that has a high level of toxicity, this can lead to

extreme levels of inflammation. This can lead to problems such as a slow metabolism and make you less sensitive to the hormones that regulate your appetite. Here are some of the ways in which

eliminating toxins can help with weight loss.

Helps heal digestive system imbalances that contribute to weight loss failure. Balances blood sugar levels - high blood sugar levels lead to fat storage and cravings. Allows you to enjoy the taste of healthy food again - junk food dulls the taste buds. When these items are removed we are awakened to the taste of whole, nourishing food. Eliminates junk food cravings - when you can taste and appreciate the flavour in wholesome food, you don’t desire the bad foods in the way you used to. Helps you to get rid of stress and negative emotions that lead to weight gain - a detox is a great opportunity to take some well- deserved self-care time, rest and reflection.


Introduction

Why does the 12 Day Smoothie Slim Detox work so well?

The most effective weight loss plans should focus on both fat loss and detoxification, which in turn lead to improved overall health. The 12 Day Smoothie Slim Detox has been specifically designed with both of these points in mind. This plan will not only assist

with accelerating weight loss but help to heal and detoxify the body naturally leading to long-term results.

The 12 Day Smoothie Slim Detox feeds the body with foods that help it cleanse itself, while at the same time provide it with the

vitamins and minerals it needs to function at its best. By consuming mainly blended fruits and vegetables for 12 days, you are giving your digestive system a rest as blended food is so easily digested. This means that nutrients are easily absorbed into your body and energy is directed away from digesting food and towards healing your body. This also means that you should have a huge energy

boost while on this plan. The consumption of fruits and vegetables will also boost your water and fiber intake - all great things for weight loss, digestion and skin. Raw fruits and vegetables have

more nutrients than cooked produce, which will really help you to feel nourished after every drink.


Introduction

The key principles of the Smoothie Slim Detox are:

All 3 meals per day will be replaced by a nourishing detox smoothie* All ingredients are raw, consisting mainly of fruit and vegetables Organic produce is used where possible Light detox snacks can be eaten in-between meals Use spring or purified water in the smoothies if possible Alcohol will not be consumed during the detox Caffeine is not recommended during the detox Organic herbal teas can be consumed during the detox

*For those not wanting to do the full version of the detox, a healthy meal can be eaten once per day see page 42 for healthy meal options.


Introduction

After completing your 12 days you can expect to enjoy

the following benefits:

Weight loss - on average, users of the plan experience a weight loss of 8-16lbs (approx. 3.5-7kg) A flatter, slimmer stomach Increased energy levels Flush out months of toxins Easier future weight loss No more / greatly reduced junk food cravings A new appreciation and taste for healthy, wholesome foods Clear, glowing looking skin A great sense of accomplishment and achievement

You should now have a greater understanding of the importanceof detoxing and the basic principles of your plan.

Right, are you ready to get started?


What to expect

Let’s get started!

On the following pages you will find all the information that youneed for the next 12 days including your Smoothie Slim Detox

schedule, shopping lists, preparation tips, recipes, exercisesuggestions, motivation techniques plus information on coming off

the detox once you have finished the 12 days.

What should I expect during the plan?

While the results of this plan are very rewarding, it is important toremember that the next 12 days are unlikely to be easy throughout.

At some stage during the next 12 days you are likely to havecravings for solid and unhealthy food. In my experience days 1-4prove to be the most challenging while your body adjusts to the

detox. During this time, it can be tempting to quit and “start againon Monday”. I urge you to hang in there! After day 4 these cravings

should be gone or greatly reduced. You should also be starting toenjoy some of the amazing benefits of the plan (such as a slimmertummy and feeling healthier and energized). You will find yourself

focusing on these positives rather than missing your old eatinghabits.

Your individual experience will vary depending on your usualeating habits and lifestyle. For example, a person who is used to

eating a lot of junk food and big meals will find the transition moredifficult to deal with than someone who already eats relatively

healthy and already incorporates smoothies into their daily routine.Whichever stage of your ‘journey’ you are on, I invite you to

welcome these challenges as a test of your willpower, selfdisciplineand strength. Later in this eBook you will find a section

offering helpful tips on ways to keep motivated throughout thedetox.


What to expect

Detox symptoms

During the next 12 days you may experience what is known asdetox symptoms. Detox symptoms are a natural part of the

detoxification process. Please do not be put off by this, in myexperience the detox symptoms were always very mild and only

present intermittently during the first 3 days. You may notexperience all (or any) of these symptoms, each person reacts

differently to a detox and this depends somewhat on how “toxic”your body is to begin with. Try to view any detox symptoms as a

positive sign that you are making progress! Here is a list of possibledetox symptoms to help you recognize them when/if they occur,

plus tips on how to avoid them.

Important note:

Although these symptoms are widely recognised as typical andharmless detox symptoms, please do not hesitate to contact yourdoctor if you have any serious concerns regarding your health.

Skin breakouts - During the detoxification process the body needsto get rid of toxins. As the skin is the largest organ for elimination,

your body may release built up toxins through your skin. Don’t worry, the breakout will typically only last for a few days. One way to avoid breakouts is to ensure that you are having frequent bowelmovements to rid your body of the built up toxic waste. You may

use a natural laxative product to assist with this.


What to expect

Gas and bloating - Gas and bloating are common symptoms ofsuddenly increasing your fruit and vegetable intake. This shouldsubside within a few days. One way to avoid gas and bloating isto take your time over drinking your smoothies, try not to rush them and aim to “chew” them as this motion will stimulate the

digestive process.

Headaches - This is a common symptom within the first few days,especially if you are used to drinking caffeinated products such ascola and coffee. Even a small decline (50-100mg) in the amount

of caffeine a person usually consumes can result in a mildheadache. Try to work through this, but if you feel the headache is

unbearable, then you may take a mild painkiller such as paracetamol. Remember to drink plenty of water and sleep.

Food cravings - This is also a common symptom where you will day dream about all the food you would love to eat, including junk

food! This is all a normal part of the withdrawal process and shouldonly last a few days. As your body adjusts to your new eating habitsyou will find yourself desiring less unhealthy foods and more whole,nutrient dense foods. If you find yourself on the verge of breaking,try snacking on some raw veggies, fruits or a handful of nuts and

seeds. Try to keep your mind busy and don’t spend too much timesitting fantasising about that burger and chips.

Constipation - This should subside once your body adjusts to theincrease in healthy food and fiber - usually within a couple of days.

If symptoms persist, it is important to get things moving again.Constipation relief products such as ‘Mag 07’ are a popular

choice.


What to expect

Fatigue - While this detox plan is designed to increase your energylevels, you may find yourself feeling fatigued in the beginning.

Eliminating toxins can make you feel drained. It is important not toover exert yourself during the next 12 days, take this opportunity to

enjoy some well-deserved relaxation and self-care time!

Emotional disturbances - For many people eating is used as a formof comfort to distract from an underlying problem. So during a

detox this problem or other problems may arise.

Irritability - As mentioned, the next 12 days will prove challenging! You may find yourself feeling irritable and a bit cranky during the first days. It may be a good idea to clear your social schedule of any

parties or events where there will be food or alcohol. Thismeans less temptation to break your detox plus sufficient sleep is

important during this time.

Muscle tightness - Your muscles may become tight and ache dueto toxin irritation. Please refer to the exercise/activities section of

this eBook for tips on how to relieve these symptoms.

If these detox symptoms prove to be too strong you may want toinclude one light healthy meal per day. Please refer to page 42.


12 Day Schedule

Your 12-day schedule

Here is your schedule for the next 12 days! It is important to followthis plan as closely as possible to achieve optimum results.

Drinking a smoothie or eating a snack every 3 hours during the daywill help keep your metabolism and energy levels fired up.

Below is an example of how to spread your smoothies/snacks out. You can adjust this to suit your own schedule, just aim to maintain

an approximate 2.5-3 hour spacing between the smoothies and snacks.

Time What to consume

6.45am Warm lemon water (Recipe page 46)7am Breakfast Smoothie of the day

10am Snack (Options page 40)1pm Lunch Smoothie of the day

4pm Snack (Options page 40)7pm Dinner Smoothie of the day

9pm Herbal tea (Options page 47)

Day Smoothie of the day Exercise/Activity

1 The Tropical Burner Exercise2 The Kiwi Kick-Start Rest or Activity3 The Berry Blaster Exercise4 The Mint Breeze Booster Rest or Activity5 The Strawberry Shaper Exercise6 The Exotic Energizer Rest or Activity7 The Sweet Slimmer Exercise8 The Hawaiian Health Shake Rest or Activity9 The Lean Dream Exercise

10 The Citrus Cleanser Rest or Activity11 The Mango Melter Exercise12 The Banana Blitzer Rest or Activity


12 Day Schedule

When is the best time to start the detox?

You can start your detox on any day of the week that you choose!Monday is often a popular choice as it symbolises a fresh week

and a new start! If you work Monday-Friday, you may also want toconsider starting on Saturday as you will then have two days to

adapt to your new regime before returning to work on Monday.

It may be tempting to have a huge food binge the day beforeyour detox begins, however I would recommend against this. It is

kinder to give your body a gentle transition, so try not to eat in toomuch excess the day before. It is also not a good idea to go outdrinking the night before your detox begins, there would be

nothing worse than starting your first day feeling sick and with aheadache!

If you do not plan to start the detox for a few days, then you canadd in extra preparation by adding an extra piece of fruit orvegetable to your meals each day. If you are a regular coffee

drinker you may find it easier to slowly wean yourself off coffeeabout a week before you begin the detox.

It is not a good idea to start the detox if you have to attend asocial event during this time that will involve consuming solid foodand alcohol. You will not achieve optimum results if you suddenly

stop and start the plan. It can also make you feel unwell/suffer fromstomach pains if you suddenly eat a big meal when you have only

had smoothies for several days. Later in this eBook I will discuss thebest techniques for coming off the detox!


12 Day Schedule

Important preparation tips

Being organised will help you to achieve success during the next12 days. I have written you a shopping list that will provide you

with the exact items you will need to purchase for the next 12 days.

If you will be out all day, it is important to prepare your entire days’worth of smoothies in the morning to take with you. As a rule,smoothies are best when consumed the same day, but you can

prepare a couple of days’ worth in advance if needed. You mustkeep your smoothies refrigerated as much as possible.

If you will be short on time in the morning it is a good idea toprepare the ingredients the night before. All you need to do ismeasure out the ingredients and store them in a storage bag in

the refrigerator. The next morning you can easily add these to yourblender with the liquid required. Blend for 2 minutes and your

drink is ready! Drink a third for your morning smoothie and take the rest with you for your lunchtime and dinner time smoothie.

Remember that you can also prepare some snacks to eat duringthe day if you feel hungry between the smoothies. Please refer to

page 40 for suitable snacks.


Shopping List

Here is your shopping list for the next 12 days. It has been dividedinto two parts, days 1-6 and days 7-12. This will ensure that the

produce you buy remains fresh.

Remember:

Buy organic produce where possible Buy fresh greens Fruit can be fresh or frozen If using frozen fruit, you can buy for days 7-12 in advance

Days 1-6

Fruits

9 small bananas7 lemons4 medium mangos (approx.21oz/600g if buying precut chunks)3 medium pineapples (approx 40oz/1.2kg if buying precut chunks)3 large oranges2 medium pears1 medium red apple2 kiwis16oz/450g mixed frozen berries16oz/450g strawberriesVegetables

16 oz/480g baby spinach2 oz/60g kale

Beverages

1 liter coconut milkOther

7oz/200g ground flaxseedSmall bunch of mint(0.2oz/5g minimum)Ground cinnamonVanilla extract (optional)SteviaHerbal teas (caffeine free)Extra vegetables/fruit/nuts/seeds of choice for snackingPlant based protein powder (optional)3 x 16 fl oz (500ml)jars/bottles with lids for storing smoothies (optional)Meat/vegetables for daily meal if doing modified version


Shopping List

Days 7-12

Fruits

6 medium mango (31.5oz/900g if buying precut chunks)4 large oranges3 small bananas2 medium peaches2 medium pears1 small pineapple (11.5oz/330g if buying precut chunks)1 small watermelon10.6oz/300g red grapes31.6oz/900g strawberriesVegetables

16oz/480g baby spinach2oz/60g kaleBeverages

1 liter coconut waterOther

Extra vegetables/fruit/nuts/seeds of choice for snackingMeat/vegetables for daily meal if doing modified version



Smoothie making is pretty straight forward, but here are a few tipsto help you make the perfect blend!

You will need

Shopping list ingredients A chopping board A sharp knife A tablespoon A measuring jug, preferably with ‘cup’ measurements A blender Approximately 3 x 16 fl oz (500ml) bottles to store smoothie

Preparation

Gather the ingredients required to make the recipe. Wash greens and remove stems if using kale or large leafed spinach. It is not necessary to remove the stems if using baby spinach (using large stems can make your smoothie taste bitter and stress the motor while blending). Wash and chop fruit. If you are not using a powerful blender, chop the fruit up smaller to help with the blending process. Measure out liquid required.

Note:Depending on the size of your blender you may need to dividethe recipes in half and blend twice so that it does not spill over.

www.SmoothieSlimDetox.com23


Making the smoothie

No matter how powerful your blender is, you should always start with the liquid in the bottom of the blender jar. Add in greens and seeds (plus mint leaves for “The Mint Breeze Booster” recipe). Blend together until all leafy chunks are gone.

Add in remaining fruits and blend again until a smooth and creamy consistency. If you are using a high speed blender (approx. 1000 watt) you will only need to blend for 30-45 seconds. When using a regular speed blender, you will need to blend for 1-2 minutes.

Depending on your taste preferences, you may want to add some liquid stevia to sweeten the taste. All of the recipes contain a good amount of fruit so will be naturally sweet, so make sure you do a taste test before you add any sweetener. If you add a sweetener, blend again for a few seconds.

Pour a third of mixture into a glass to drink for your morning smoothie. Pour the remaining mixture into a bottle(s) and keep for your lunch and dinner time smoothie.

Keep smoothie refrigerated as much as possible. A cool bag can be handy to transport your smoothie. Ideally drink smoothie the same day.



Extra preparation tips

Fruit/Vegetable Preparation

Apple Leave skin on and remove coreBaby spinach Add whole

Banana Remove skinGrape Add wholeKale Remove stemKiwi Remove skin

Mango Remove skinMixed berries Add whole

Orange Remove outer skin and white pithPeach Leave skin on and remove stonePear Leave skin on and remove core

Pineapple Remove skin and coreStrawberry Remove stem/leaves

Watermelon Remove rind and seeds



Top tips

Want your smoothie to be extra chilled? Try freezing some fruitsbeforehand and add them straight to the blender when ready. Ifusing large fruit remember to chop them first and to peel andslice bananas before freezing. Using big ice cubes to chill yoursmoothie can be harsh on your blenders motor and will also

make the drink watery.

Get ahead by preparing the next day’s smoothie the nightbefore! Simply measure out/chop up the vegetables/fruit

required for the recipe and store in food bags in the fridge. Thenin the morning all you have to do is empty everything into the

blender, blitz for 2 minutes and it’s done!

If you were unable to purchase organic produce, make sure youwash off the pesticides and waxes as best you can by thoroughly

scrubbing and rinsing each item. You can also buy specialcleansers from health food stores or vinegar.


Recipes

RECIPES


Recipes

DAY 1

The Tropical Burner

3 cups water (24 fl oz/720ml)3 handfuls baby spinach (3oz/90g)2 tbsp ground flaxseeds

Add above ingredients and blend on high for 1 min approx.Then add below ingredients and blend on high for further 1 min approx.

2 cups pineapple chunks (11.5oz/330g)2 cups mango chunks (10.5oz/300g)1 large orange

Taste test and add stevia to sweeten if required.Divide equally into three to consume for breakfast, lunch and dinner.


Recipes

DAY 2

The Kiwi Kick-Start

3 cups water (24 fl oz/720ml)2 handfuls baby spinach (2oz/60g)1 handful kale (1oz/30g)2 tbsp ground flaxseeds


1 medium red apple2 medium pears1 small banana2 kiwi1 tbsp lemon juice



Recipes

DAY 3

The Berry Blaster

3 cups water (24 fl oz/720ml)2 handfuls baby spinach (2oz/60g)1 handful kale (1oz/30g)2 tbsp ground flaxseeds


2 cups pineapple chunks (11.5oz/330g)1 large orange2 cups mixed frozen berries (10.5oz/300g)



Recipes

DAY 4

The Mint Breeze Booster



3 cups pineapple chunks (17.4oz/495g)3 small banana20 medium mint leaves (0.2oz/5g)



Recipes

DAY 5

The Strawberry Shaper

2 cups coconut milk (16 fl oz/480ml)1 cup water (8 fl oz/240ml)3 handfuls baby spinach (3oz/90g)2 tbsp ground flaxseeds


3 small banana3 cups strawberries (15.9oz/450g)¼ tsp ground cinnamon1 tsp vanilla extract (optional)



Recipes

DAY 6

The Exotic Energizer

2 cups coconut milk (16 fl oz/480ml)1 cup water (8 fl oz/240ml)3 handfuls baby spinach (3oz/90g)2 tbsp ground flaxseeds


2 cups mango chunks (10.5oz/300g)2 small banana1 large orange



Recipes

DAY 7

The Sweet Slimmer



2 cups watermelon chunks (10.5oz/300g)2 cups mango chunks (10.5oz/300g)2 cups strawberries (10.5oz/300g)



Recipes

DAY 8

The Hawaiian Health Shake

2 cups coconut water (16 fl oz/480ml)1 cup water (8 fl oz/240ml)2 handfuls baby spinach (2oz/60g)1 handful kale (1oz/30g)2 tbsp ground flaxseeds


2 cups strawberries (10.5oz/300g)2 cups pineapple chunks (11.5oz/330g)2 large oranges



Recipes

DAY 9

The Lean Dream

2 cups coconut water (16 fl oz/480ml)1 cup water (8 fl oz/240ml)2 handfuls baby spinach (2oz/60g)1 handful kale (1oz/30g)2 tbsp ground flaxseeds


2 medium peaches1 cup strawberries (5.3oz/150g)1 cup red grapes (5.3oz/150g)



Recipes

DAY 10

The Citrus Cleanser



2 large oranges2 cups mango chunks (10.5oz/300g)1 cups strawberries (5.3oz/150g)



Recipes

DAY 11

The Mango Melter



2 cups mango chunks (10.5oz/300g)1 small banana1 cup red grapes (5.3oz/150g)



Recipes

DAY 12

The Banana Blitzer



2 small banana2 medium pear1 cup mixed frozen berries (5.3oz/150g)




During the 12 days, you can also have 2 snacks per day inbetween the smoothies.

I would recommend to have the first snack 3 hours after yourbreakfast smoothie and the second snack 3 hours after your

lunch smoothie.

For each snack, choose from ONE of the following:

2 cups of vegetables (choose from below):

CucumberCeleryLettuceCarrot

TomatoSnow peasBell pepper

Radish

Serve with:2 tablespoons homemade hummus (healthy hummus

recipe on the following page) or 1 hard-boiled egg.

You may also add vinegar to the vegetables. Do not add excesssalt.*

*Use approx. ¼ teaspoon salt per day total.



2 cups of fruit (choose from below):

AppleGrapefruit

Berries (strawberries, blueberries, raspberries or blackberries)Watermelon

Other:

1 handful of raw (unroasted and unsalted) nuts or seeds or

1.5 tablespoon natural peanut butter or half a medium avocadoor 1 protein shake - 1 scoop plant based protein powder (0.9oz/25g)

mixed with 8 fl oz/240ml water or plant based milk

Note: Only have this snack maximum once per day.

Healthy Hummus Recipe

1 can (15oz/425g) chickpeas or 1 ¾ cup of fresh cooked chickpeas 2 cloves garlic 2 tbsp almond milk Juice of half a lemon 2 tbsp tahini or ¼ cup sesame seeds Salt + pepper, to taste

If using canned chickpeas, drain, rinse, and set them aside. Finely mince garlic cloves in food processor. Add in the chickpeas and pulse until finely chopped. Add in the almond milk, lemon juice, and tahini. Process until the hummus is completely creamy and smooth. Add salt and pepper to taste. Optional: Top with a sprinkle of paprika.



The full version of the detox consists of replacing breakfast, lunchand dinner with detox smoothies for 12 days. The full version of

the detox is what I followed to achieve optimum results!However, you may prefer to do a modified version of the detox

and include one light, healthy meal per day. (Drink the thirdsmoothie for a snack instead).

Choose one (serve with either fresh salad or cooked

vegetables):

Approximately 4.2oz/120g of:

Skinless chicken breastSkinless turkey breast

White fishTofu

TempehBlack beans

Always buy fresh meat (not processed) and organic if possible.

Best way to cook: Grill, poach or bake in the oven.Seasoning: Do not add excess salt.* Use cayenne pepper, chiliflakes, onion, garlic, herbs, lemon or a low salt seasoning.

* Use approx. ¼ teaspoon salt per day total.



Fresh Salad:

Lettuce or other salad leavesCucumber

CeleryBell pepper

OnionTomatoCarrotRadish

Choose from some or all of the salad options above. You can eatas much salad as you need to feel satisfied and full.

Dressing: Stick to a vinegar based dressing.



Cooked vegetables:

BroccoliAsparagusMushroomBell pepper

OnionZucchini (courgette)

CauliflowerGreen beansSnow peas

Brussels sproutsBok choyCabbage

Eggplant (aubergine)

Choose your favourite vegetables from above. You can eat asmuch cooked vegetables as you need to feel satisfied and full.

Note: Stick to the options from this list and avoid starchyvegetables such as potatoes.

Best way to cook: Steam, boil or roast in the oven.Seasoning: Do not add excess salt*. Use cayenne pepper, chiliflakes, onion, garlic, herbs, lemon or a low salt seasoning.

* Use approx. ¼ teaspoon salt per day total.


Hydration

It is absolutely essential that you drink plenty of water during thenext 12 days. The smoothies should be seen as a meal and not a

drink replacement. Drinking enough water is a crucial part of thenext 12 days and you will not achieve optimum results if you

overlook this part.

Help flush out toxins Keep your metabolism fired up Assist with weight loss Get rid of bloating Clear your skin Help you feel full Increase your energy levels.

How can I tell if I am drinking enough?

It may sound a bit unappealing, but a great way to tell if you aredrinking enough water is by the colour of your urine! If you areproperly hydrated your urine should be very pale/almost clear. Ifyour urine has a lot of colour (like apple juice) then you are not

properly hydrated and need to drink more!

Do not wait until you feel thirsty to drink. If you feel thirsty this is asign that your body is already suffering from dehydration.

Remember to drink more if you are spending time outdoors in hotweather or exercising.

I recommend that you drink between 4-6 glasses of water, spreadevenly throughout the day. It is a good routine to drink a glass of

water as soon as you wake up in the morning as this will helpreplace what you lost during the night.


Hydration

Be prepared to get up a few times in the night to pass water! Itmight sound odd, but drinking water will help get rid of excesswater retention (bloating) caused by a diet high in sodium (salt)

and starchy carbs. It will also help flush out all those nasty toxins!Enjoy your more frequent trips to the bathroom as a sign of success!

What else can I drink besides water?

It is essential that you drink water for the next 12 days. Try to drinkspring or purified water where possible. Here are a few detox

friendly ways to spruce up your water:

Warm lemon water

Warm lemon water is a natural energizer. It effectively oxygenatesand hydrates the body, leaving you feeling refreshed. It can also

help with weight loss, bloating and aid in detoxification.This drink is most effective when drunk in the morning

(on an empty stomach).How to make one serving:Add the juice of ½ lemon into one cup of warm water. Stir andenjoy.

Lemon mint cucumber detox water

This combination is great for cleansing the body, it also aids indigestion and rehydrates. It is a good healthy substitute if you do

not like the taste of plain water. Drink throughout the day.

How to make one serving:Add 3-5 slices of cucumber, juice of half a lemon and a few sprigsof mint leaves to 24 fl oz/700ml ice cold water. You can also add sliced peeled ginger (about 1-inch piece) for a spicy kick.


Hydration

Organic Herbal Tea

There are many varieties of herbal teas that you can enjoy whileon the detox that are high in antioxidant cleansing power. Try to

avoid Black tea, Oolong tea and Green tea during the next 12days as these contain caffeine.

Detox friendly teas:PeppermintChamomile

BurdockDandelionMilk thistle

GingerChicory

What am I not allowed to drink?

As mentioned above, water, naturally enhanced water andorganic herbal tea are the only drinks that are permitted duringthe detox. As well as not eating any ‘toxins’, you must not drink

them either! This means the following drinks are off limits:

Caffeine

This includes coffee, colas, black and green tea. Ingesting caffeinecan interrupt with the detoxification process as it gives your livermore work to do. This can lessen the effectiveness of the detox. If

you are a regular coffee drinker you may experience headachesif you suddenly stop drinking coffee. If you think you may struggle

with this, it is a good idea to slowly wean yourself off coffee 1-2weeks before you begin the detox.


Hydration

Water flavourings

Those little packets of flavouring that people add to their watermay look innocent enough, but they are packed full of artificial

ingredients and toxins that will interrupt the detoxification process.

Cream and milk

Dairy products are off limits during the detox. Almond milk is usedin some of the recipes, but try not to drink this as just a ‘drink’ as

you will be adding on unnecessary calories.

Fruit juice

Many so called fruit juices are not much more than fruit flavouredsugar water. The lack of fiber in fruit juice can quickly cause a rise

in your blood sugar levels. Drinking fruit juice will also add onunnecessary calories. All of the vitamins and minerals that you

need from fruit are provided within the smoothie recipes.

Diet drinks

So called diet drinks are arguably worse for you than the ‘full sugar’versions. To make them sugar free they are packed full of harmful

chemicals and toxins to sweeten the taste.

Alcohol

Drinking alcohol during a detox is counterproductive if you aretrying to remove toxins from your body. It may also be

uncomfortable and mildly dangerous to consume alcohol while ona liquid based diet.



Why is exercise good for detoxification?

There are three main body systems that play a critical role in theelimination of wastes - circulatory, digestive and lymph. Regularexercise is essential to allow them to perform to their maximum

ability. For example, the lymphatic system (commonly referred toas “the garbage disposal of the body”) keeps our body healthyand protected from germs, viruses and bacteria. Unlike the

cardiovascular system, which has the heart automatically pumpingfluid, the lymphatic system relies on our movements (exercise) to

function. It is the movement from exercise that flush collected toxins out of the lymph. Without movement, these toxins collectstagnantly in the lymph instead of leaving the body. This means

that a thorough detoxification program needs to include exercise.

While exercise is important during your detox, it is important not to overdo it as the effect could be counterproductive. During thenext 12 days I recommend you to avoid high impact exercises as

this can be difficult for your digestive system to cope with, whichcan leave you feeling faint.

I have compiled a selection of the best exercises to do during thenext 12 days. Please pick one for each “Exercise day” on your

schedule. It is fine if you wish to do the same exercise on each“Exercise day”.



30 minutes walking

Walking is the easiest and most accessible form of exercise. Walking can be easily fitted into your daily routine so it is a perfect

choice for those with a busy schedule. The deep breathing that occurs during walking provides essential oxygenated blood to the lymphatic system to carry the toxins it collects to the body’s main

detoxification organs, the liver and kidneys. Walking is also a great way to clear your mind of the days’ stress and to help bring mental

clarity. Remember it is important not to overdo it, so walk at a pace at which you can breathe evenly and carry on a conversation.

10 minutes Rebounding (bouncing on a mini trampoline)

Rebounding is often regarded as the best exercise fordetoxification. As well as providing unique health benefits, it is also

easy and fun to do! You can even do it while watching TV orlistening to music. The low impact motion of bouncing on a

trampoline provides essential stimulation to the lymphatic system.To do this exercise you will need a mini trampoline. Simply bounce

on the surface of the trampoline. As you gain balance andcoordination progress to lifting your knees up higher.

20 minutes gentle jogging

Going for a gentle jog is a low-intensity aerobic exercise that getsthe body moving, heart pumping and the lungs breathing deeply,these are all great ways to assist the body with the detoxification

process. Remember to jog at a steady pace at which you can breathe evenly. Remember that now is not the time to be pushing yourself

too far, so if you don’t usually jog or run, it is better to go for a brisk walk instead.



20-30 minutes yoga or pilates

Not only are these exercise forms great for improving your strength, flexibility and muscle tone, they are also a good way to help the detoxification process. These exercise forms help with

lymphatic flow, and twists help to stimulate the muscle contractions that move food along the digestive tract. They also help reduce stress, which is important in body cleansing as stress can cause

toxins to accumulate in the body. These exercise forms can be easilyadapted to suit your fitness level.

20-30 minutes swimming

Swimming is a popular full body exercise as it is easy on the joints.Breaststroke is the lowest intensity stroke. If possible, try to swim in

fresh water or a pool that uses ozone rather than chlorine to clean the water so that your body is exposed to less harmful chemicals.

20-30 minutes bicycling

Riding a bike does not only exercise your legs, breathing in fresh airalso helps to cleanse the body and relieve stress. Like swimming,bicycling is also easy on your joints. Aim to ride at a steady pace

at which you can breathe evenly.

20-30 minutes stretching

Stretching is very good for muscle health. Stretching gently opensup the muscle fibers, allowing toxins to move out. Stretching

techniques can be easily adapted to suit your fitness/flexibility level.



Detox activities

As well as exercise there are also a number of activities that will bebeneficial to your detoxing efforts! While these activities are notessential to achieve great results during the next 12 days, they can

definitely help the detoxification process.

I have compiled a selection of the best activities to do during thenext 12 days. Please pick one for each “Activity day” on yourschedule. It is fine if you wish to do the same activity on each

“Activity day”!

Dry Skin Brushing

Before your daily shower, spend 5 minutes to brush your entire body skin using small, quick circular movements with a loofah (or

fine bristle brush that is not harsh). Always brush towards your heart, which is best for your circulation and lymphatic system. Dry

skin brushing also helps break down fatty deposits within your body. Dry skin brushing is an inexpensive yet effective way to coax

the detox process along.

Massage

Take this opportunity to treat yourself to a massage. Most types of massage will increase blood flow and assist your body in eliminating

waste products and fatty deposits.



Detox baths

Detox baths are a good way to cleanse your body, draw out toxins,rest your mind and give extra support to several of the body’s

systems. You’ll be amazed at how good you feel afterwards! Epsomsalt, apple cider vinegar, clay, and baking soda are a few things you

can detox with.Here is a simple detox bath recipe that you can try at home!

Handful Epsom salts½ cup Baking soda

10 drops essential oil of choice

Choose from the below Essential oils:

Lavender - CalmingPeppermint - Fatigue

Cedar wood - DepressionChamomile & Rosemary - Headache

Grapefruit – Uplifting

Add all ingredients while running your bath. Soak for 20 minutes approx. Rinse off with a cool shower to wash away all excreted toxins and to close your skins pores.



Sweat

Enjoy a sauna or steam room session. The heat will help to increasecirculation and to assist with the elimination of toxins through the

skin as you sweat.

Meditation

Spend 15 minutes a day in meditation. Sit quietly without distraction and focus on your breathing. Visualize your body

detoxifying. As you inhale, visualize healthy oxygen entering your lungs and blood stream. As you exhale, visualize toxins leaving your body. Meditation is a great way to the reduce stress and anxiety that

everyday living can bring.



While you can expect to achieve some AMAZING results, the next12 days are likely to prove challenging at some stage. I don’t want you to give up half way through and reach for that box of donuts(and neither do you) so I have made a list of my favourite ways to

stay motivated whilst on the 12 Day Smoothie Slim Detox!

Get social!

Follow the Smoothie Slim Detox Instagram page@SmoothieSlimDetox for daily posts, tips and motivation.

Join the Smoothie Slim Detox

closed Facebook group to chat with hundreds of others on the Smoothie

Slim Detox! Here you can upload your detox photos/progress and help motivate and support each

other. Search “Smoothie Slim Detox” on Facebook (it will be under the

“groups” section) or simply click here.

Clean your living space

The health of your mind is affected by your surroundings. I alwaysfind that if my house is a mess, I also feel like a mess. Vacuum the

floor, change the sheets, air your room and create a clean sanctuary for the duration of your detox.

You could add a vase of your favourite flowers or a photo of something that inspires or calms you.



Keep your goals in mind

Remember the reason why you’re doing this smoothie detox in thefirst place. Try to visualize the end results that you wish to achieve.Imagine you’re already there and how good it will feel to completethis challenge. You should always make improved health your mainfocus, but it doesn’t hurt to look at pictures of a gorgeous bikini oroutfit that you can’t wait to show off your new slimmer figure in!

Treat yourself

Remember that this detox is not meant to be a time to punish yourself! Take this opportunity to treat yourself and your body!

Enjoy a spa day, buy some new clothes or go for a walk with a scenic view. Do enjoyable activities that don’t involve food so you don’t

feel like you’re not missing out.

Tell your family and friends about your detox!

Holding yourself accountable is key to success. If you have told your family and friends that you will be on a detox for the next 12 days, they should be encouraging and thoughtful - not trying to tempt you with cookies. You are also much more likely to see the detox through to the end as nobody wants to have to say that they gave

up half way through! Perhaps even a family member or friend may want to join you on the detox! Detoxing with a friend is a great way

to stay motivated.



Think positive

Remember that the biggest challenge of the next 12 days is a psychological one. You are equipped with all the tools and

information that you need to successfully complete the next 12 days! It is important to be aware that you may face some struggles, but try to embrace them as a challenge! Remember that you CAN and you WILL do this. Once you have completed these 12 days you will feel

accomplished, strong and ready to take on your next challenge!

Remove temptation from the equation

If you know you have a weak spot for a certain junk food, remove it from the house or eat it before you start your detox! If your

willpower is being tested, it is a much more likely that you will reach for the chocolate bar in the kitchen cupboard than travel all the way to the shops and buy a chocolate bar. Make sure that you

are setting yourself up for success, not failure! Fill your fridge with delicious fruit and vegetables and make sure that you prepare your smoothies in advance so that you are never left without your drink

when you need it.

Measure your progress

It is a great idea to take progress photos, measure and/or weigh yourself during the 12 days. Seeing your progress will help you stay motivated. You may also find it beneficial to keep a journal

during the 12 days, it is often therapeutic to write down how you are feeling. You can also submit your 12 Day Smoothie Slim Detox

transformation photos to me on my website to win some great prizes! Visit www.SmoothieSlimDetox.com!



Here are some motivational tips from those who have already successfully completed their 12 Day Smoothie Slim Detox!

“Make it harder to get tempted. That means get rid of food outside the plan

in your house, avoid triggering social environments until you feel like you

are strong enough, and tell as many people you can so they can support

you and remind you of the bigger goal.”

– Cecile Gadson

“I was definitely sluggish for the first 3 days. Day 5 is when I got a burst of

energy and felt really good! Drinking water when you’re hungry helps. If I

felt hungry I would grab celery or bell peppers and munch on them. I didn’t

want to get so hungry I grabbed something I wasn’t supposed to! Take

pictures! It’s awesome taking a pic on the first day, seeing where you are

after day 6 then seeing how you look on day 12! It keeps you motivated.”

– Kelli R.

“Don’t get frustrated because you haven’t lost as much as someone else has.

We are all on our own journey. The one thing we share is the goal to live a

healthier lifestyle and to be able to say “ this is who I am. I love everything

about me.” Just the fact that you completed the 12 days is a victory in itself,

because you decided you were going to make a change, and you did! Sure,

some days might be tough as you see everyone stuffing their faces with

pizza or a donut, but after the 12th day, I guarantee you’ll feel amazing

and it will all be worth it!!”

- Katie Burton

“It’s the best thing you could do for yourself! You’ll want to feel like giving

up, but don’t! It’s worth the struggle!”

- Suzie Silva



“Perseverance is key! The best thing about this program it’s that it’s just

12 days. Get yourself away from any distractions. Cos after those 12 days,

I promise you, you’ll thank yourself and will feel healthier and happier.

Drink loads of water. That’s a must. Have snacks as stated in the eBook.

Missing ingredients, replace them. Don’t make it an excuse to skip the

program. Best program I’ve ever tried! Good luck!”

- Ashwary Rabitt

“Don’t be too hard on yourself if you cheat. It’s not over. Just get right back

on track and keep pushing. Don’t give it all up because of one bad day.”

– Kimberly Chebaro

“If possible, don’t plan any shopping trips or excursions. It’s very hard

being out and about smelling all the restaurants. When you do have to go

out, be sure to pack a small cooler with with enough smoothies and snacks

while you will be gone plus extra in case you are longer than expected. No

different than needing your medicine at certain times of the day.”

- Lisa Carver

“Literally follow the guide of a smoothie or snack every 3 hours and stick

to this! After day 4 everything becomes routine and a lot easier. Enjoy

the healthy light feeling of eating raw food. I successfully completed the

12 days not cheating once. It was winter in Australia when I completed

my detox and sometimes a cold smoothie wasn’t the greatest but I pushed

through. I also got my period during the 12 days but mind over matter

YOU CAN DO IT!”

- Amy Kaempkes



“Stay hydrated. Drink water, it will help keep you full. Also prep the water

too, cut a few slices of cucumber and/or lemon, the water will taste better

and will be easier to drink, and it’s also healthy. BELIEVE IN YOURSELF.

You can do it, you totally can. It’s only 12 days of your life and it will pass

anyways, but only you can decide and control the outcome. You’re doing

it for you, if you think of cheating you’re cheating yourself. Don’t cheat

yourself, love yourself.”

- Anamarija Ban

“The screensaver on my phone during the detox was: ‘The junk food you

wanted for an hour VS The body you wanted for years. You choose.’

Seeing this really helped keep me on track.”

- Vicky Roques

“When you think about quitting, think about the reason why you started

in the first place. If that reason hasn’t changed, then why would you quit?”

- Quinci F.

“For me, the most important thing was to be prepared and organised.

I prepped all the days in advance and the only thing I had to do in the

morning was to blend my packed and frozen preparations. Laziness makes

you break so easily. Don’t give it a chance!”

- Freddy G.


How you come off your detox is just as important as the detox itself if you wish to maintain your results and not regain weight. After

finishing your 12 Day Smoothie Slim Detox I strongly advise against returning to normal foods straight away. If you suddenly eat a big meal (particularly filled with starchy carbs) it can cause stomach

pain, discomfort, bloating, as well as undo some of the hard work that you did. Please remember that it does not matter how amazing

a diet plan is, if you return to a continually unhealthy lifestyle afterwards, your results can not remain. This doesn’t mean that you can’t enjoy your favourite foods, but remember that moderation is

key.

Once you have completed your 12 days, I highly recommend following the steps below:

Days 1 & 2

Breakfast – Smoothie from the ‘60 Meal Replacement Smoothies’ eBook (see page 63).Lunch – Smoothie from the ‘60 Meal Replacement Smoothies’ eBook.Dinner – Soup or light salad.

Days 3 & 4

Breakfast – Smoothie from the ‘60 Meal Replacement Smoothies’ eBook.Lunch – Soup or salad.Dinner – Steamed/sautéed vegetables with a lean source of protein. Chicken, turkey or white fish are a good option.

Coming off the detox61www.SmoothieSlimDetox.com

Day 5 & 6

Breakfast - Smoothie from the ‘60 Meal Replacement Smoothies’ eBook.Lunch – Soup, salad or steamed/sautéed vegetables with a lean source of protein. Small serving of healthy carbs (brown rice, quinoa, sweet potato, lentils, kidney beans).Dinner – Soup, salad or steamed/sautéed vegetables with a lean source of protein.

Day 7

You should now be ready to eat whole, healthy foods for all meals. Many people chose to continue replacing their breakfast or lunch (or both) with a delicious smoothie from the ‘60 Meal Replacement

Smoothies’ eBook to help them continue losing weight at a healthy rate.

Please note that the Smoothie Slim Detox recipes have been designed for short term use only. Therefore, they should not

be used for long term meal replacement as the ingredients have been chosen primarily for their detoxing effects rather than being

nutritionally complete.


Coming off the detox

60 Meal Replacement Smoothies eBook

Recommended for use after the 12 Day Smoothie Slim Detox.For fast weight loss, simply replace your breakfast and lunch with a meal replacement smoothie and eat a healthy protein rich meal for dinner, that is around 500 calories.For steady weight loss, just replace breakfast with a meal replacement smoothie and eat a healthy meal for lunch & dinner, that are around 600 calories each.Delicious flavors, including; Heavenly Salted Caramel, Choco Coffee, Cinnamon Roll, Lemon Blueberry Cheesecake, Apple Pie Slice, Chocolate Ginger Cookie PLUS lots of fruity flavors & more!All recipes made with only 100% healthy ingredients.Complete calorie & nutritional info, to make dieting simple.Quick and easy to prepare, have a meal ready in under 2 minutes!Nutrition packed, to give you energy & help you feel full all day.Inexpensive and easy to find ingredients which are available in regular stores worldwide.

CLICK HERE TO BUY & DOWNLOAD THE EBOOK OR VISIT

www.YourHealthyWorldPlans.com


Remember that it is important to view the 12 Day Smoothie SlimDetox as a kick-start to a healthier lifestyle and not a quick fix diet

if you want your results to be permanent. Here are my top tenpoints to healthy eating success!

Don’t skip breakfast - breakfast gets your metabolism fired up and is important to fuel for your body. If you skip breakfast, you are more likely to over eat later in the morning. Avoid fast food - eating fast food really isn’t doing you any favours. It is fine once in a while, but avoid making it a regular part of your lifestyle. Search for healthy versions of your favourite fast foods - you will be surprised how good some healthy food can taste! Avoid food that has a TV commercial - Think about it. Ever seen a commercial for lettuce? Me neither! Avoid eating food that contains ingredients that you cannot pronounce - (except quinoa). If you cannot pronounce it, chances are it is a chemically engineered food, and not good for you! The goal is to eat real, wholesome food. Listen to your body - if you feel hungry, reach for a healthy snack. Veggies and hummus dip, fresh fruit, a handful of nuts and seeds or yogurt. They are all a good choice. Don’t let hunger develop into ‘starvation’ because that is when you are likely to reach for the unhealthy food. Eat more vegetables - Despite their wonderful health benefits, sadly most people do not eat enough vegetables. Try a variety of difficult colours, as each colour of vegetable offers a different array of nutrients!


Drink plenty of water - Water is your new best friend! I can not stress the important of drinking enough water. Amongst many things, it helps your body burn fat and keep your tummy flat! Avoid toxic foods - Remember my list of ‘toxic’ food in the beginning of this eBook? The fried, oily food, sodas etc. Try to avoid them as much as possible. Limit your salt intake - using excess salt on your meals will make you bloated and gain weight. Try to use herbs and spices to flavour your meals instead. If you don’t already, follow my healthy eating page on Instagram, @YourHealthyWorld. Here I post healthy recipes daily to keep you motivated and inspired! Many people eat the wrong foods simply because they do not realise how amazing healthy food can actually taste! Once you see all of the delicious foods you can enjoy, you will wonder why you were ever unhealthy in the first place.


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