Introducing the 5 Day Slimdown Diet - Amazon S3 · Don’t fret, gorgeous! The 5 Day Slimdown Diet can help! This simple program is easy to follow and takes all the guesswork out

© Copyright 2013 Cynthia Pasquella. All Rights Reserved. www.hungryhottie.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.

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? Freaking out because bikini season is just around the corner? 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. I’m also known for helping people (like celebrities who walk the red carpet) slim down FAST! 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! Foods to Avoid

• 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


Foods to Include

• Fresh vegetables • Fresh fruits • Whole foods • Whole grains • Beans and lentils • Nuts and Seeds • Nut milks • Organic foods when possible

Drinks to Include

• 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

• 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


The 5 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.


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 - 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.


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.


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!

Wrapping It Up That’s it for the 5 Day Slimdown Diet! If you want more delicious, mouth-watering recipes that help you burn fat, boost weight loss and optimize overall health, then check out The Hungry Hottie Cookbook at http://www.hungryhottie.com/book! The Hungry Hottie Cookbook has received RAVE reviews like these… “The recipes in this book will transform everything you’ve ever thought about plant-based/vegan food! Cynthia reveals her secrets to eating delicious foods in minutes a day while helping to heal your relationship with food forever! Whether you’re a carnivore or veggie lover this book will revolutionize the way you eat AND live!”

- JJ Virgin, New York Times Bestselling Author of The Virgin Diet

"In The Hungry Hottie Cookbook, Cynthia Pasquella hits a home run with her "Transformational Nutrition" approach to food, a holistic primer on cooking and diet that embraces that which is generally lacking in books of this nature. All in a very easy to digest layout that makes preparing her many healthy recipes easy, fun, simple, quick and delicious!" - Rich Roll, Plant-Based Ultra-Endurance Athlete and Bestselling Author of Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself.


“Hats off to Cynthia Pasquella for creating recipes that are simply delicious and deliciously simple. Cooking healthy has never been hotter – or more fun! - Susan Campbell Cross, Lifestyle Editor Shape Magazine, Contributing Lifestyle Editor OK! & Star Magazine For more information on The Hungry Hottie Cookbook and to grab your great bonus gifts, visit http://www.hungryhottie.com.book today! About Cynthia Pasquella "I wrote this book because I saw that giving people a diet based in science that has been shown to work in thousand of women all over the world just wasn’t enough. We have to

dig deeper. It’s not about willpower; it’s about finding your power. It’s about discovering your authentic self and what you truly, madly, deeply want out of life and then letting your food choices support that. They will every time.” Cynthia Pasquella is known as The Transformational Nutritionist®. She is a clinical nutritionist, holistic life coach, media personality and best-selling author. She is the co-founder of SoCal Cleanse, an award winning cleansing and detoxification company, and the best-selling author of The Hungry Hottie Cookbook and PINK Method. She is a nutrition expert for The Doctors, The Dr. Phil Show, and 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 is the founder and director of The Institute of Transformational Nutrition, the only coaching certification program to combine science, psychology and spirituality to create permanent change.

To learn more, visit http://www.cynthiapasquella.com!

Documents

Introducing the 5 Day Slimdown Diet - Amazon S3 · Don’t fret, gorgeous! The 5 Day Slimdown Diet can help! This simple program is easy to follow and takes all the guesswork out